x
Relieve 緩解274Please respect copyright.ＰＥＮＡＮＡ1g4LsiVJmX
Situation 情境/情況274Please respect copyright.ＰＥＮＡＮＡzbXRFLozmx
Selection 選擇274Please respect copyright.ＰＥＮＡＮＡDCqlb8fEnI
Accurately 準確274Please respect copyright.ＰＥＮＡＮＡ7O5ODiqlJu
comfortable 舒服的274Please respect copyright.ＰＥＮＡＮＡXlBooJLynP
emotion-related 情緒相關274Please respect copyright.ＰＥＮＡＮＡ5FL0cvjT2B
pressured 壓力大274Please respect copyright.ＰＥＮＡＮＡbtfeaDQwWM
1.(Situation selection)（情境選擇）274Please respect copyright.ＰＥＮＡＮＡlhD2YwBqr3
我們在酒吧，我們會感到舒暢：在面對課本時，我274Please respect copyright.ＰＥＮＡＮＡ3eOGELecnR
們會感到有壓力。情境選擇涉及選擇避免或接近某274Please respect copyright.ＰＥＮＡＮＡMfUKv7f8dG
些特殊的情況。選擇避免開或減少 某些情境時，我274Please respect copyright.ＰＥＮＡＮＡHFql1ODyuf
們可以減低出現相對應情緒的機會；反之，如果想274Please respect copyright.ＰＥＮＡＮＡGK2yBRvwQj
引引起某些特定情緒，我們可以主動進入相關的情274Please respect copyright.ＰＥＮＡＮＡ6bX2gAMeix
境中。我們在客廳中，也常常用到這些技巧。 想緩274Please respect copyright.ＰＥＮＡＮＡhIMAZy7bu8
解緩解壓力，我們可以選擇暫時放下工作，離開令274Please respect copyright.ＰＥＮＡＮＡBzmgQY7g4R
自己覺得有壓力的環境。又或者想感受快感時，便274Please respect copyright.ＰＥＮＡＮＡHnUXQIvUZD
會約好友把酒談歡不過，要善用這招並不容易，因274Please respect copyright.ＰＥＮＡＮＡQDwLakHR77
為人很難 準確的預料未來的情緒反應，與多年不見274Please respect copyright.ＰＥＮＡＮＡxxMuXpG4OI
的朋友聚舊，最後會有什麼反應，很難說得準。故274Please respect copyright.ＰＥＮＡＮＡL0thLnyyKN
此，我們往往無法準確而適當地判斷應避免或接近274Please respect copyright.ＰＥＮＡＮＡxe89jpZFNA
某種情境。274Please respect copyright.ＰＥＮＡＮＡ4kxleVaI8B
We can think of many emotion-related situations.274Please respect copyright.ＰＥＮＡＮＡHp3lQuSFUW
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 get274Please respect copyright.ＰＥＮＡＮＡ6FuH8ijBRj
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.274Please respect copyright.ＰＥＮＡＮＡLixfQ531Dc
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 will274Please respect copyright.ＰＥＮＡＮＡ8zBH0P02ES
happen in the end when you get together with274Please respect copyright.ＰＥＮＡＮＡLrQtuKhmM0
friends you have not seen for many
years It's hard to be precise. Therefore, we are274Please respect copyright.ＰＥＮＡＮＡnT7ANE40V7
often unable to accurately and appropriately judge274Please respect copyright.ＰＥＮＡＮＡ7VLeXTc3eQ
which situations to avoid or approach.274Please respect copyright.ＰＥＮＡＮＡxpFrzlcIZD
Modification 調整/修改274Please respect copyright.ＰＥＮＡＮＡ2TK3VwrvXA
2.(Situation modification)(情境調整)274Please respect copyright.ＰＥＮＡＮＡ6unOoXmPNj
有時我們縱使難以選擇周圍的情境但仍可靠的個人274Please respect copyright.ＰＥＮＡＮＡo3nhwPix4M
行為調整。情境調整是修改外在，周圍（而非內心274Please respect copyright.ＰＥＮＡＮＡLYZ6SwILw8
世界）的情境以改變環境帶來的情緒影響。例如如274Please respect copyright.ＰＥＮＡＮＡm5iucvhl5n
果我們突然遇上上前度的話 ，我們可透過預測自身274Please respect copyright.ＰＥＮＡＮＡqADL4eaV1J
情緒和可能出現的反應去決定要不要和他（她）說274Please respect copyright.ＰＥＮＡＮＡd3W8T8JvEM
話，又或者調節個性的內容，身體距離等，造成不274Please respect copyright.ＰＥＮＡＮＡIv3WdyJDAc
想要或達致想要的情緒，如避免尷尬， 或保留自然274Please respect copyright.ＰＥＮＡＮＡCMhYQjJvwd
。274Please respect copyright.ＰＥＮＡＮＡCZ39T3mZYP
Sometimes, even though it is difficult to choose the274Please respect copyright.ＰＥＮＡＮＡaPzOlebTxO
surrounding situation, we still rely on personal274Please respect copyright.ＰＥＮＡＮＡU1GnIdjB5q
behavior adjustment. Situational adjustment is to274Please respect copyright.ＰＥＮＡＮＡMKSnvdyOHt
modify the external and surrounding (not the inner274Please respect copyright.ＰＥＮＡＮＡDeOlftnQLE
world) situation to change the emotional
impact of the environment. For example, if we274Please respect copyright.ＰＥＮＡＮＡsTcxiDPxLn
suddenly meet the former degree, we can predict274Please respect copyright.ＰＥＮＡＮＡmnsJiiKMDp
our own emotions and possible reactions to decide274Please respect copyright.ＰＥＮＡＮＡY2oHZbJ5KD
whether to talk to him or her, or adjust the content274Please respect copyright.ＰＥＮＡＮＡUiaQweVKiS
of the conversation, physical distance, etc., to274Please respect copyright.ＰＥＮＡＮＡFK6gwcLdtQ
avoid unwanted or achieve Desired emotions,274Please respect copyright.ＰＥＮＡＮＡSicElBxS25
such as avoiding embarrassment, or staying as274Please respect copyright.ＰＥＮＡＮＡReBmmURCVn
natural as possible.274Please respect copyright.ＰＥＮＡＮＡv9ZsH6MSOV
Attentional 注意274Please respect copyright.ＰＥＮＡＮＡCcS80AdMV6
Deployment 部署/ 投放274Please respect copyright.ＰＥＮＡＮＡ5cQ8u4YQK8
3.(Attentional deployment)(注意投放)274Please respect copyright.ＰＥＮＡＮＡCC2anG0ozV
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠274Please respect copyright.ＰＥＮＡＮＡAjxuc6OEG3
的個人行為調整。雖然如此，四周環境及他人的反274Please respect copyright.ＰＥＮＡＮＡCWNMWIRYI3
應甚至可能不如我們預期。我們的周圍環境和生活274Please respect copyright.ＰＥＮＡＮＡvdTS2NicPq
之中實際上還充滿了許許多多其他事物 ，而部分的274Please respect copyright.ＰＥＮＡＮＡt5Jud8fDsr
事物會超過大機會引起適當的情緒反應。這個將注274Please respect copyright.ＰＥＮＡＮＡjbMwVfbIw2
意力集中或轉移開的過程，就是注意投放。其中一274Please respect copyright.ＰＥＮＡＮＡuMtJNl0coB
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274Please respect copyright.ＰＥＮＡＮＡn1cBkzsS9s
擇專注 下次面試機會或自己的其他興趣，這樣我們274Please respect copyright.ＰＥＮＡＮＡu0yI3Amy5I
可以減少相關情緒的出現及其帶來的影響。適用範274Please respect copyright.ＰＥＮＡＮＡW7adpUQZ3C
圍方面，有研究指出，它在應對高強度的情緒時，274Please respect copyright.ＰＥＮＡＮＡx1P1g9gfUF
由於易於應用，因此比起其他 方法有效。而且，沉274Please respect copyright.ＰＥＮＡＮＡuEfutTQHZ1
思（反芻）和憂慮（令人擔憂）等也算是把關注由274Please respect copyright.ＰＥＮＡＮＡSJPnqojQwc
情緒分散至思考，以免直接受情緒影響的方法，不274Please respect copyright.ＰＥＮＡＮＡnWhGzo7dnq
過這些方法可能會使人的思想集中在而不是情緒上274Please respect copyright.ＰＥＮＡＮＡh8YAWMdM1d
，最後 “樹洞香港Futee Thisking heent”可能會適度274Please respect copyright.ＰＥＮＡＮＡcgBSdcc9EC
得其反，造成造成的情緒影響。274Please respect copyright.ＰＥＮＡＮＡ9UBbvpmKw4
Sometimes even though it is difficult to choose the274Please respect copyright.ＰＥＮＡＮＡCYJrOe7n8g
surrounding situation, we still rely on personal274Please respect copyright.ＰＥＮＡＮＡAlkn8Q4VP1
behavior adjustment. Even so, the surrounding274Please respect copyright.ＰＥＮＡＮＡpm4NE5kNIA
environment and the reactions of others may still274Please respect copyright.ＰＥＮＡＮＡLBUXHoVN0e
be worse than we expected. Our surrounding274Please respect copyright.ＰＥＮＡＮＡFhRqWWSKjm
environment and life are actually full of many other274Please respect copyright.ＰＥＮＡＮＡ64PFHnP0n2
things, and some things have a greater chance of274Please respect copyright.ＰＥＮＡＮＡYePXvoAUZk
eliciting appropriate
emotional reactions. This process of focusing or274Please respect copyright.ＰＥＮＡＮＡud3kHuB66r
removing one's attention is to pay attention. One274Please respect copyright.ＰＥＮＡＮＡTFvlGwM5n3
of the main methods is to distraction. For example,274Please respect copyright.ＰＥＮＡＮＡiPygZogpH4
if you are frustrated in your job search, you can274Please respect copyright.ＰＥＮＡＮＡ5U1E7LCdkJ
choose to focus on the next interview opportunity274Please respect copyright.ＰＥＮＡＮＡOzMnNzcb3W
or your other interests, so that we can reduce the274Please respect copyright.ＰＥＮＡＮＡKgGxywqKSX
appearance of related emotions and their impact.274Please respect copyright.ＰＥＮＡＮＡtTyEVyQRyi
In terms of scope of application, some studies274Please respect copyright.ＰＥＮＡＮＡRMzkLZdJkg
have pointed out that it is more effective than other274Please respect copyright.ＰＥＮＡＮＡKallGtvS4V
methods because it is easy to apply when dealing274Please respect copyright.ＰＥＮＡＮＡsprn4jHawr
with high-intensity emotions. In addition,274Please respect copyright.ＰＥＮＡＮＡU8DTz2fvbn
rumination and worrying can also be regarded as274Please respect copyright.ＰＥＮＡＮＡud3zQPzGeN
methods for distracting attention from emotions to274Please respect copyright.ＰＥＮＡＮＡwMKspnhmwB
thinking, so as not to be directly affected by274Please respect copyright.ＰＥＮＡＮＡ4wVQspv0MX
emotions, but these methods may cause people to274Please respect copyright.ＰＥＮＡＮＡZufJIfAlI3
focus on negative emotions, which may be274Please respect copyright.ＰＥＮＡＮＡYFo9ENnOUT
counterproductive
in the end. , Causing greater emotional impact.274Please respect copyright.ＰＥＮＡＮＡfatyiG7gGq
"Tree Hole Hong Kong Futee Thisking heent274Please respect copyright.ＰＥＮＡＮＡw16LnjZN5I
Cognitive 認知性274Please respect copyright.ＰＥＮＡＮＡcuN8GSA75L
change 改變/變化274Please respect copyright.ＰＥＮＡＮＡt7Q5Qd6YOI
trian 訓練274Please respect copyright.ＰＥＮＡＮＡQGxEBwBor4
4.(Cognitive change)(改變認知)274Please respect copyright.ＰＥＮＡＮＡv6LSHPfiuT
不過，事情的好與壞往往只是角度和認知的問題，274Please respect copyright.ＰＥＮＡＮＡ4i67hRenZJ
所以如果我們可改變對情況的評估，從而改變其 情274Please respect copyright.ＰＥＮＡＮＡuf5s0GWn0C
緒暗示。而改變認知中的主要方法之一，是重新評274Please respect copyright.ＰＥＮＡＮＡM3xJSWiorY
估認知（認知重新評估）。它的意思是透過重新演274Please respect copyright.ＰＥＮＡＮＡ3FbuEOgy5i
譯譯事件的會義，以改變事件的情緒影響。如果我274Please respect copyright.ＰＥＮＡＮＡ0XvGrRkSiD
們考試不及格，好友卻 考了第一，我們或會有嫉妒274Please respect copyright.ＰＥＮＡＮＡZkwuTvfn6V
忌，埋怨等反應，但如果我們改變這一事的理解，274Please respect copyright.ＰＥＮＡＮＡYAkeosqWcX
解釋為為好友自豪，並決定見賢思齊的話，便可以274Please respect copyright.ＰＥＮＡＮＡBvu7nO9xmp
把它的情緒轉化為正面，甚至 化作動力。而心理學274Please respect copyright.ＰＥＮＡＮＡSHERudWxxp
研究亦指出，這方法對我們健康和人際關係都有正274Please respect copyright.ＰＥＮＡＮＡTFbRgG6wQ7
面影響；不過，它由於難以克服，往往較適用於應274Please respect copyright.ＰＥＮＡＮＡhHsBn9F2zG
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 utee274Please respect copyright.ＰＥＮＡＮＡ0tNaOPmaDs
Thiking Phontnct。274Please respect copyright.ＰＥＮＡＮＡFOGBIOOZnr
Although the above three methods are effective,274Please respect copyright.ＰＥＮＡＮＡKzdeYYZi1R
they have not really changed the causal274Please respect copyright.ＰＥＮＡＮＡgC6tJyc17M
relationship between the situation and our274Please respect copyright.ＰＥＮＡＮＡh4Anp6EwPo
emotions. However, whether things are good or274Please respect copyright.ＰＥＮＡＮＡ7uK6uUeVDo
bad is often just a matter of perspective and274Please respect copyright.ＰＥＮＡＮＡcomAZobdW3
perception, so if we can change our assessment of274Please respect copyright.ＰＥＮＡＮＡDgjS5lFxOT
the situation, we can change its emotional274Please respect copyright.ＰＥＮＡＮＡ7blYAUNIXt
meaning. One of the main ways to change274Please respect copyright.ＰＥＮＡＮＡcYN2uoBZ66
cognition is to re-evaluate cognition (cognitive274Please respect copyright.ＰＥＮＡＮＡgxf6GyOrNb
reappraisal). It means to change the emotional274Please respect copyright.ＰＥＮＡＮＡleBEVeE0Rw
impact of the event by reinterpreting the meaning274Please respect copyright.ＰＥＮＡＮＡ9d6d4LksPT
of the event. If we fail the exam and our friend274Please respect copyright.ＰＥＮＡＮＡMbvbLHAB8n
gets the first place, we may react with jealousy and274Please respect copyright.ＰＥＮＡＮＡ7o2GjnMfiY
complaint, but if we change our understanding of274Please respect copyright.ＰＥＮＡＮＡD3yct2pSGO
the matter and interpret it as being proud of a274Please respect copyright.ＰＥＮＡＮＡ7pp8gwCJYs
friend and decide to
see the best, we can Negative emotions turn into274Please respect copyright.ＰＥＮＡＮＡg05bT1gGAr
positive, even into motivation. And psychological274Please respect copyright.ＰＥＮＡＮＡ4mHLbjYTcP
research also pointed out that this method has a274Please respect copyright.ＰＥＮＡＮＡf7HCovOUR3
positive impact on our health and interpersonal274Please respect copyright.ＰＥＮＡＮＡgUYNBpATZd
relationships; however, because of its greater274Please respect copyright.ＰＥＮＡＮＡI74NObd0na
difficulty, it is often more suitable for coping with274Please respect copyright.ＰＥＮＡＮＡSMPscbwljr
lower-intensity emotions, and it is more likely to be274Please respect copyright.ＰＥＮＡＮＡ2luol6LUuJ
used in certain situations. It will happen in274Please respect copyright.ＰＥＮＡＮＡo8LaDKmiZF
batches. "Tree Hole Hong Kong THK utee Thiking274Please respect copyright.ＰＥＮＡＮＡHQNtYU8T6u
Phontnct.274Please respect copyright.ＰＥＮＡＮＡinctepWwLL
response 反應/響應274Please respect copyright.ＰＥＮＡＮＡmsr8gMD4R7
modulation 調製274Please respect copyright.ＰＥＮＡＮＡc3ObSalQh4
5.(Response modulation)(反應調製)274Please respect copyright.ＰＥＮＡＮＡq5DKeQctxA
此方法和上面某些方法有相當大的差異：前原因是274Please respect copyright.ＰＥＮＡＮＡ1tZT9raZSt
因為用於出現情緒反應之前，被合稱為“前攝調節274Please respect copyright.ＰＥＮＡＮＡkDEAD0nuut
”（antcedent-focused）；第五種由於用於發生情緒274Please respect copyright.ＰＥＮＡＮＡhm7IMK2K7i
反應後， 反應調製當中有大量涉及不同類型行為，274Please respect copyright.ＰＥＮＡＮＡ4IHLP3tSyR
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274Please respect copyright.ＰＥＮＡＮＡ0jnalou8os
，我們也必須考慮 另外，壓抑表達（表情抑制）也274Please respect copyright.ＰＥＮＡＮＡEfVdKybSiq
是一個方法把情緒忍住不表達出來，雖然對控製表274Please respect copyright.ＰＥＮＡＮＡqFn1AcXBI1
情，心率等有一定 用處，分數開始重新評估認知，274Please respect copyright.ＰＥＮＡＮＡA723uQi9cF
它對克制的情緒作用減少：而因為它更刻意意，所274Please respect copyright.ＰＥＮＡＮＡJai3lMVztf
耗用能量代謝：它也可能損害我們表達正面情緒的274Please respect copyright.ＰＥＮＡＮＡUgwjKxdgSQ
能力，減少我們的社交能力，對 如果真的要使用此274Please respect copyright.ＰＥＮＡＮＡud8SfQyfIy
方法，也適當小心使用。“樹洞香港THK utee274Please respect copyright.ＰＥＮＡＮＡp9g75TDZTr
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱274Please respect copyright.ＰＥＮＡＮＡWKs0hPZrxf
症症狀有正向關係），因此相形見細。274Please respect copyright.ＰＥＮＡＮＡPnvVTUNWz2
This method is quite different from the above four274Please respect copyright.ＰＥＮＡＮＡ6ZqmHqyZh7
methods: the first four are collectively called274Please respect copyright.ＰＥＮＡＮＡL5rfgsIsGq
"antecedent-focused" because they are used274Please respect copyright.ＰＥＮＡＮＡ6milMYhtBj
before emotional reactions occur; the fifth one is274Please respect copyright.ＰＥＮＡＮＡbsd5nb8JMq
used after emotional reactions occur. Are274Please respect copyright.ＰＥＮＡＮＡ40iV2qiSIY
classified as "response-focused"). Many of the274Please respect copyright.ＰＥＮＡＮＡr834CZKEGA
response modulations involve different types of274Please respect copyright.ＰＥＮＡＮＡJTxdVZ3MyR
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain274Please respect copyright.ＰＥＮＡＮＡ08m8KA8An5
effects on emotional management; however, we274Please respect copyright.ＰＥＮＡＮＡnI0IA61Uzh
must also consider the long-term impact of these274Please respect copyright.ＰＥＮＡＮＡf9pYOxpLOm
methods on our physical and mental health to274Please respect copyright.ＰＥＮＡＮＡo0JW62OVFJ
prevent Problems such as alcohol and drug274Please respect copyright.ＰＥＮＡＮＡmHezHBtvPF
abuse. In addition, expressive suppression is also274Please respect copyright.ＰＥＮＡＮＡl0bw5s7EH0
a method to suppress emotions. Although it is274Please respect copyright.ＰＥＮＡＮＡUoTbquAFNw
useful for controlling expressions and heart rate, it274Please respect copyright.ＰＥＮＡＮＡNeN8Sk2WXD
has a lower effect on restraining negative emotions274Please respect copyright.ＰＥＮＡＮＡEheTuvMkuS
than reevaluating cognition: and because it is more274Please respect copyright.ＰＥＮＡＮＡc13Gc95VuS
effective. To be deliberate, it consumes more274Please respect copyright.ＰＥＮＡＮＡtKHsKo4X1s
energy: it may also damage our ability to express274Please respect copyright.ＰＥＮＡＮＡANQb27zGSu
positive emotions, weaken our social skills, and is274Please respect copyright.ＰＥＮＡＮＡEdKkisOpsx
unhealthy for physical and mental development274Please respect copyright.ＰＥＮＡＮＡCYNSMQdeN0
(for example, it has a positive relationship with274Please respect copyright.ＰＥＮＡＮＡhVK8zZM5X3
depression symptoms), so it is different. If you274Please respect copyright.ＰＥＮＡＮＡDIuhvEDBRR
really want to use
this method, you should also use it carefully. "Tree274Please respect copyright.ＰＥＮＡＮＡhiRIbqWd8o
Hole Hong Kong THK utee Thiking Phontnct.
