x
Relieve 緩解281Please respect copyright.ＰＥＮＡＮＡczv30aM42Q
Situation 情境/情況281Please respect copyright.ＰＥＮＡＮＡFzab42jy5m
Selection 選擇281Please respect copyright.ＰＥＮＡＮＡEtk8EpbNZA
Accurately 準確281Please respect copyright.ＰＥＮＡＮＡ8u6wTakxnw
comfortable 舒服的281Please respect copyright.ＰＥＮＡＮＡArSrj9r04d
emotion-related 情緒相關281Please respect copyright.ＰＥＮＡＮＡbq50uYDg6Z
pressured 壓力大281Please respect copyright.ＰＥＮＡＮＡFGv474wlpx
1.(Situation selection)（情境選擇）281Please respect copyright.ＰＥＮＡＮＡnYZjw6J5cn
我們在酒吧，我們會感到舒暢：在面對課本時，我281Please respect copyright.ＰＥＮＡＮＡuxK0aCR1Qj
們會感到有壓力。情境選擇涉及選擇避免或接近某281Please respect copyright.ＰＥＮＡＮＡtszqBfPtfe
些特殊的情況。選擇避免開或減少 某些情境時，我281Please respect copyright.ＰＥＮＡＮＡmZ88E1MDrr
們可以減低出現相對應情緒的機會；反之，如果想281Please respect copyright.ＰＥＮＡＮＡpdJoEVMQCt
引引起某些特定情緒，我們可以主動進入相關的情281Please respect copyright.ＰＥＮＡＮＡgD0pB84te8
境中。我們在客廳中，也常常用到這些技巧。 想緩281Please respect copyright.ＰＥＮＡＮＡE8Mu0d975A
解緩解壓力，我們可以選擇暫時放下工作，離開令281Please respect copyright.ＰＥＮＡＮＡxuysQRteNU
自己覺得有壓力的環境。又或者想感受快感時，便281Please respect copyright.ＰＥＮＡＮＡk1e7GYthe9
會約好友把酒談歡不過，要善用這招並不容易，因281Please respect copyright.ＰＥＮＡＮＡfolRPtqgNg
為人很難 準確的預料未來的情緒反應，與多年不見281Please respect copyright.ＰＥＮＡＮＡH770rUC5qJ
的朋友聚舊，最後會有什麼反應，很難說得準。故281Please respect copyright.ＰＥＮＡＮＡmq7RgbOJFL
此，我們往往無法準確而適當地判斷應避免或接近281Please respect copyright.ＰＥＮＡＮＡ4EEONVX29K
某種情境。281Please respect copyright.ＰＥＮＡＮＡDrmzw85nh8
We can think of many emotion-related situations.281Please respect copyright.ＰＥＮＡＮＡF3OtBJWfLA
In the bar, we will feel comfortable: when faced with textbooks , we will feel pressured. Situational selection involves choosing to avoid or approach certain special situations. When choosing to avoid or get281Please respect copyright.ＰＥＮＡＮＡ67awKZ2pDb
rid of certain situations, we can reduce the chance of corresponding emotions; on the contrary, if we want to induce certain emotions, we can take the initiative to enter related situations. We often use these techniques in our daily lives. If we want to relieve stress, we can choose to temporarily lay off work and leave an environment that makes us feel stressful. Or when you want to feel pleasure, you will ask your friends to have a drink and have fun.281Please respect copyright.ＰＥＮＡＮＡd1CmY7OIBn
It is not easy to make good use of this trick , because it is difficult for people to accurately predict future emotional reactions, and what will281Please respect copyright.ＰＥＮＡＮＡA14Ho7NbNN
happen in the end when you get together with281Please respect copyright.ＰＥＮＡＮＡtfBMEreq7C
friends you have not seen for many
years It's hard to be precise. Therefore, we are281Please respect copyright.ＰＥＮＡＮＡxpF4okgh2J
often unable to accurately and appropriately judge281Please respect copyright.ＰＥＮＡＮＡqWQwROl1B4
which situations to avoid or approach.281Please respect copyright.ＰＥＮＡＮＡZzpnAlgnfy
Modification 調整/修改281Please respect copyright.ＰＥＮＡＮＡuk3atOgXdd
2.(Situation modification)(情境調整)281Please respect copyright.ＰＥＮＡＮＡq1HeW54k8b
有時我們縱使難以選擇周圍的情境但仍可靠的個人281Please respect copyright.ＰＥＮＡＮＡAimWumr8oT
行為調整。情境調整是修改外在，周圍（而非內心281Please respect copyright.ＰＥＮＡＮＡmvWzEJnN3q
世界）的情境以改變環境帶來的情緒影響。例如如281Please respect copyright.ＰＥＮＡＮＡmOnLZhd8Xa
果我們突然遇上上前度的話 ，我們可透過預測自身281Please respect copyright.ＰＥＮＡＮＡGTwSuQKHqA
情緒和可能出現的反應去決定要不要和他（她）說281Please respect copyright.ＰＥＮＡＮＡBgMUGXTCqA
話，又或者調節個性的內容，身體距離等，造成不281Please respect copyright.ＰＥＮＡＮＡzXdghH2XsE
想要或達致想要的情緒，如避免尷尬， 或保留自然281Please respect copyright.ＰＥＮＡＮＡU2x0KYeqkA
。281Please respect copyright.ＰＥＮＡＮＡwZPv7rBtCD
Sometimes, even though it is difficult to choose the281Please respect copyright.ＰＥＮＡＮＡsYNESOfkdm
surrounding situation, we still rely on personal281Please respect copyright.ＰＥＮＡＮＡmgo3OftzyK
behavior adjustment. Situational adjustment is to281Please respect copyright.ＰＥＮＡＮＡOYwSi3KcAk
modify the external and surrounding (not the inner281Please respect copyright.ＰＥＮＡＮＡIQgzOWlK7U
world) situation to change the emotional
impact of the environment. For example, if we281Please respect copyright.ＰＥＮＡＮＡoepibG6dol
suddenly meet the former degree, we can predict281Please respect copyright.ＰＥＮＡＮＡNPpeRy9c8S
our own emotions and possible reactions to decide281Please respect copyright.ＰＥＮＡＮＡDO4BxlMMiA
whether to talk to him or her, or adjust the content281Please respect copyright.ＰＥＮＡＮＡLH43yKMdMc
of the conversation, physical distance, etc., to281Please respect copyright.ＰＥＮＡＮＡjDXrJPBWlV
avoid unwanted or achieve Desired emotions,281Please respect copyright.ＰＥＮＡＮＡzwn4hvP7P0
such as avoiding embarrassment, or staying as281Please respect copyright.ＰＥＮＡＮＡ57j44siGL9
natural as possible.281Please respect copyright.ＰＥＮＡＮＡLaRU37ORkY
Attentional 注意281Please respect copyright.ＰＥＮＡＮＡxcoufLlind
Deployment 部署/ 投放281Please respect copyright.ＰＥＮＡＮＡbKWXpE47Yx
3.(Attentional deployment)(注意投放)281Please respect copyright.ＰＥＮＡＮＡKY8eeS0ukk
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠281Please respect copyright.ＰＥＮＡＮＡNOcWIZAnE5
的個人行為調整。雖然如此，四周環境及他人的反281Please respect copyright.ＰＥＮＡＮＡ3YIabnGvvy
應甚至可能不如我們預期。我們的周圍環境和生活281Please respect copyright.ＰＥＮＡＮＡtIuPSHiD6R
之中實際上還充滿了許許多多其他事物 ，而部分的281Please respect copyright.ＰＥＮＡＮＡCWTAmKu4XY
事物會超過大機會引起適當的情緒反應。這個將注281Please respect copyright.ＰＥＮＡＮＡ6YVgI3UDV1
意力集中或轉移開的過程，就是注意投放。其中一281Please respect copyright.ＰＥＮＡＮＡQe39Ztcv71
種主要方法是轉移
視線（分散注意力），例如如果求職受挫，可以選281Please respect copyright.ＰＥＮＡＮＡrJ0LscpZMF
擇專注 下次面試機會或自己的其他興趣，這樣我們281Please respect copyright.ＰＥＮＡＮＡ6zsBT22u2E
可以減少相關情緒的出現及其帶來的影響。適用範281Please respect copyright.ＰＥＮＡＮＡaJXjOghp19
圍方面，有研究指出，它在應對高強度的情緒時，281Please respect copyright.ＰＥＮＡＮＡ5TS3VDgFXK
由於易於應用，因此比起其他 方法有效。而且，沉281Please respect copyright.ＰＥＮＡＮＡZYLgvcwKPP
思（反芻）和憂慮（令人擔憂）等也算是把關注由281Please respect copyright.ＰＥＮＡＮＡZPtIuue3TN
情緒分散至思考，以免直接受情緒影響的方法，不281Please respect copyright.ＰＥＮＡＮＡey3Ysn1NmS
過這些方法可能會使人的思想集中在而不是情緒上281Please respect copyright.ＰＥＮＡＮＡG8vnMU85hT
，最後 “樹洞香港Futee Thisking heent”可能會適度281Please respect copyright.ＰＥＮＡＮＡQSrFmELuqd
得其反，造成造成的情緒影響。281Please respect copyright.ＰＥＮＡＮＡBR9giKlCt3
Sometimes even though it is difficult to choose the281Please respect copyright.ＰＥＮＡＮＡnAdXEVNA2i
surrounding situation, we still rely on personal281Please respect copyright.ＰＥＮＡＮＡ3GjOggKzQq
behavior adjustment. Even so, the surrounding281Please respect copyright.ＰＥＮＡＮＡMlVesUqJhG
environment and the reactions of others may still281Please respect copyright.ＰＥＮＡＮＡDOwj8zm9hP
be worse than we expected. Our surrounding281Please respect copyright.ＰＥＮＡＮＡAIFgyehZd0
environment and life are actually full of many other281Please respect copyright.ＰＥＮＡＮＡfRODVcTHFP
things, and some things have a greater chance of281Please respect copyright.ＰＥＮＡＮＡbczwrUKOR5
eliciting appropriate
emotional reactions. This process of focusing or281Please respect copyright.ＰＥＮＡＮＡGGjSyQc09w
removing one's attention is to pay attention. One281Please respect copyright.ＰＥＮＡＮＡM1ncjAwZg8
of the main methods is to distraction. For example,281Please respect copyright.ＰＥＮＡＮＡeys0Mz0xir
if you are frustrated in your job search, you can281Please respect copyright.ＰＥＮＡＮＡsycFywDClA
choose to focus on the next interview opportunity281Please respect copyright.ＰＥＮＡＮＡvkiyD5K79o
or your other interests, so that we can reduce the281Please respect copyright.ＰＥＮＡＮＡuP1FTjtcC1
appearance of related emotions and their impact.281Please respect copyright.ＰＥＮＡＮＡtdGc2DWEjc
In terms of scope of application, some studies281Please respect copyright.ＰＥＮＡＮＡBcqg3ycSsa
have pointed out that it is more effective than other281Please respect copyright.ＰＥＮＡＮＡuXHY1lAccJ
methods because it is easy to apply when dealing281Please respect copyright.ＰＥＮＡＮＡlzinaqzk3Y
with high-intensity emotions. In addition,281Please respect copyright.ＰＥＮＡＮＡebdE4dAnrT
rumination and worrying can also be regarded as281Please respect copyright.ＰＥＮＡＮＡWUuo63Hn6b
methods for distracting attention from emotions to281Please respect copyright.ＰＥＮＡＮＡR4HelWz568
thinking, so as not to be directly affected by281Please respect copyright.ＰＥＮＡＮＡQPvcw7OBSN
emotions, but these methods may cause people to281Please respect copyright.ＰＥＮＡＮＡXXkOojOuL1
focus on negative emotions, which may be281Please respect copyright.ＰＥＮＡＮＡf3EPX6RVsk
counterproductive
in the end. , Causing greater emotional impact.281Please respect copyright.ＰＥＮＡＮＡ7tL8yveH8W
"Tree Hole Hong Kong Futee Thisking heent281Please respect copyright.ＰＥＮＡＮＡN0kvpRp5wi
Cognitive 認知性281Please respect copyright.ＰＥＮＡＮＡrlsGaE8bQT
change 改變/變化281Please respect copyright.ＰＥＮＡＮＡ9D9CVDVf8T
trian 訓練281Please respect copyright.ＰＥＮＡＮＡx5w4So2Nsg
4.(Cognitive change)(改變認知)281Please respect copyright.ＰＥＮＡＮＡD3vHiBL4ba
不過，事情的好與壞往往只是角度和認知的問題，281Please respect copyright.ＰＥＮＡＮＡbG2LaOJhZs
所以如果我們可改變對情況的評估，從而改變其 情281Please respect copyright.ＰＥＮＡＮＡncOdG5VYdH
緒暗示。而改變認知中的主要方法之一，是重新評281Please respect copyright.ＰＥＮＡＮＡBjmWaLFAyR
估認知（認知重新評估）。它的意思是透過重新演281Please respect copyright.ＰＥＮＡＮＡwtwJusnyLt
譯譯事件的會義，以改變事件的情緒影響。如果我281Please respect copyright.ＰＥＮＡＮＡhrXnpbrpj3
們考試不及格，好友卻 考了第一，我們或會有嫉妒281Please respect copyright.ＰＥＮＡＮＡsG9xObKdxC
忌，埋怨等反應，但如果我們改變這一事的理解，281Please respect copyright.ＰＥＮＡＮＡOKCBJ1tpq5
解釋為為好友自豪，並決定見賢思齊的話，便可以281Please respect copyright.ＰＥＮＡＮＡZG563IXrV6
把它的情緒轉化為正面，甚至 化作動力。而心理學281Please respect copyright.ＰＥＮＡＮＡNtzCx756Mk
研究亦指出，這方法對我們健康和人際關係都有正281Please respect copyright.ＰＥＮＡＮＡYE5XGuC2Wv
面影響；不過，它由於難以克服，往往較適用於應281Please respect copyright.ＰＥＮＡＮＡkFTQBc2sS9
對降低強度的情緒，只能指在某些情況下
下使用，可能會弄巧巧成批。“樹洞香港THK utee281Please respect copyright.ＰＥＮＡＮＡrrjj276Eux
Thiking Phontnct。281Please respect copyright.ＰＥＮＡＮＡ21Hs6RIccM
Although the above three methods are effective,281Please respect copyright.ＰＥＮＡＮＡTk8ICougNM
they have not really changed the causal281Please respect copyright.ＰＥＮＡＮＡCkX8I8CKI1
relationship between the situation and our281Please respect copyright.ＰＥＮＡＮＡlNPypKNuGw
emotions. However, whether things are good or281Please respect copyright.ＰＥＮＡＮＡ3oe4vecK0Q
bad is often just a matter of perspective and281Please respect copyright.ＰＥＮＡＮＡQvEun3pNbd
perception, so if we can change our assessment of281Please respect copyright.ＰＥＮＡＮＡbgkL8hKmwA
the situation, we can change its emotional281Please respect copyright.ＰＥＮＡＮＡ7i3b8ncBKP
meaning. One of the main ways to change281Please respect copyright.ＰＥＮＡＮＡeELTgkDyhj
cognition is to re-evaluate cognition (cognitive281Please respect copyright.ＰＥＮＡＮＡcPQm9vDyvU
reappraisal). It means to change the emotional281Please respect copyright.ＰＥＮＡＮＡEkzmEEjz5F
impact of the event by reinterpreting the meaning281Please respect copyright.ＰＥＮＡＮＡZze1ZFOfOK
of the event. If we fail the exam and our friend281Please respect copyright.ＰＥＮＡＮＡ02JYL81faW
gets the first place, we may react with jealousy and281Please respect copyright.ＰＥＮＡＮＡ0kvHh9dos4
complaint, but if we change our understanding of281Please respect copyright.ＰＥＮＡＮＡYe5naW2eNB
the matter and interpret it as being proud of a281Please respect copyright.ＰＥＮＡＮＡZoPK1wmnqp
friend and decide to
see the best, we can Negative emotions turn into281Please respect copyright.ＰＥＮＡＮＡWhXq5nOCCG
positive, even into motivation. And psychological281Please respect copyright.ＰＥＮＡＮＡQ7iiLu9FEg
research also pointed out that this method has a281Please respect copyright.ＰＥＮＡＮＡpMT8ziwsLn
positive impact on our health and interpersonal281Please respect copyright.ＰＥＮＡＮＡ9AqK4r9aXb
relationships; however, because of its greater281Please respect copyright.ＰＥＮＡＮＡc7H7oriGrn
difficulty, it is often more suitable for coping with281Please respect copyright.ＰＥＮＡＮＡsZvyhlAHWU
lower-intensity emotions, and it is more likely to be281Please respect copyright.ＰＥＮＡＮＡhrpEyUWABl
used in certain situations. It will happen in281Please respect copyright.ＰＥＮＡＮＡI55RP9v3g1
batches. "Tree Hole Hong Kong THK utee Thiking281Please respect copyright.ＰＥＮＡＮＡzGJouv8Uu8
Phontnct.281Please respect copyright.ＰＥＮＡＮＡruleTWwKUO
response 反應/響應281Please respect copyright.ＰＥＮＡＮＡFYXo5rur83
modulation 調製281Please respect copyright.ＰＥＮＡＮＡJzYDxyKOgD
5.(Response modulation)(反應調製)281Please respect copyright.ＰＥＮＡＮＡ4pnFIkWlcP
此方法和上面某些方法有相當大的差異：前原因是281Please respect copyright.ＰＥＮＡＮＡ3lWwUzdzJw
因為用於出現情緒反應之前，被合稱為“前攝調節281Please respect copyright.ＰＥＮＡＮＡnSOBpqwBMc
”（antcedent-focused）；第五種由於用於發生情緒281Please respect copyright.ＰＥＮＡＮＡLWVz0MasUS
反應後， 反應調製當中有大量涉及不同類型行為，281Please respect copyright.ＰＥＮＡＮＡhexxdqwf2L
如做運動，睡眠，甚
至酒精，藥物等，均對情緒管理有一定功效；不過281Please respect copyright.ＰＥＮＡＮＡgf6IF8oYPF
，我們也必須考慮 另外，壓抑表達（表情抑制）也281Please respect copyright.ＰＥＮＡＮＡbUMb10DQv3
是一個方法把情緒忍住不表達出來，雖然對控製表281Please respect copyright.ＰＥＮＡＮＡUGYGExUs5J
情，心率等有一定 用處，分數開始重新評估認知，281Please respect copyright.ＰＥＮＡＮＡQd2UlR0sdA
它對克制的情緒作用減少：而因為它更刻意意，所281Please respect copyright.ＰＥＮＡＮＡJdNGh20gWz
耗用能量代謝：它也可能損害我們表達正面情緒的281Please respect copyright.ＰＥＮＡＮＡz5NZGHYuCp
能力，減少我們的社交能力，對 如果真的要使用此281Please respect copyright.ＰＥＮＡＮＡdYtnImXSbH
方法，也適當小心使用。“樹洞香港THK utee281Please respect copyright.ＰＥＮＡＮＡNCO0q5Ad8o
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱281Please respect copyright.ＰＥＮＡＮＡ9EMVHivLdT
症症狀有正向關係），因此相形見細。281Please respect copyright.ＰＥＮＡＮＡeN91ZNCoNX
This method is quite different from the above four281Please respect copyright.ＰＥＮＡＮＡG8mDmELFFS
methods: the first four are collectively called281Please respect copyright.ＰＥＮＡＮＡEf9ZZWnERc
"antecedent-focused" because they are used281Please respect copyright.ＰＥＮＡＮＡsHCWWEjkCu
before emotional reactions occur; the fifth one is281Please respect copyright.ＰＥＮＡＮＡ2UnJISkB7Y
used after emotional reactions occur. Are281Please respect copyright.ＰＥＮＡＮＡjaaDH5HYza
classified as "response-focused"). Many of the281Please respect copyright.ＰＥＮＡＮＡvueIbdAuPW
response modulations involve different types of281Please respect copyright.ＰＥＮＡＮＡonYSNXopNZ
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain281Please respect copyright.ＰＥＮＡＮＡUYZOmvZd3m
effects on emotional management; however, we281Please respect copyright.ＰＥＮＡＮＡXRu4qhCHf2
must also consider the long-term impact of these281Please respect copyright.ＰＥＮＡＮＡlNGgYugMZ6
methods on our physical and mental health to281Please respect copyright.ＰＥＮＡＮＡVD3FhLDo7c
prevent Problems such as alcohol and drug281Please respect copyright.ＰＥＮＡＮＡaIkUFJZFIt
abuse. In addition, expressive suppression is also281Please respect copyright.ＰＥＮＡＮＡvmlRGIcuGA
a method to suppress emotions. Although it is281Please respect copyright.ＰＥＮＡＮＡ9RmlpQjJ4b
useful for controlling expressions and heart rate, it281Please respect copyright.ＰＥＮＡＮＡ9ugFLIDyyj
has a lower effect on restraining negative emotions281Please respect copyright.ＰＥＮＡＮＡbox6x5dPld
than reevaluating cognition: and because it is more281Please respect copyright.ＰＥＮＡＮＡmZjRYYLXoJ
effective. To be deliberate, it consumes more281Please respect copyright.ＰＥＮＡＮＡAgEwjln8Fi
energy: it may also damage our ability to express281Please respect copyright.ＰＥＮＡＮＡbLxn5XvTs3
positive emotions, weaken our social skills, and is281Please respect copyright.ＰＥＮＡＮＡo4hWbNJ2BY
unhealthy for physical and mental development281Please respect copyright.ＰＥＮＡＮＡHFWBxBrRl8
(for example, it has a positive relationship with281Please respect copyright.ＰＥＮＡＮＡNaNEzwUcba
depression symptoms), so it is different. If you281Please respect copyright.ＰＥＮＡＮＡdot9C3jowe
really want to use
this method, you should also use it carefully. "Tree281Please respect copyright.ＰＥＮＡＮＡnMhQuk2qL2
Hole Hong Kong THK utee Thiking Phontnct.
