x
Relieve 緩解292Please respect copyright.ＰＥＮＡＮＡzSwc7v9sBS
Situation 情境/情況292Please respect copyright.ＰＥＮＡＮＡvcpB2EKVwj
Selection 選擇292Please respect copyright.ＰＥＮＡＮＡs6euXD3aTX
Accurately 準確292Please respect copyright.ＰＥＮＡＮＡyLz89QbXkD
comfortable 舒服的292Please respect copyright.ＰＥＮＡＮＡ2HlVxbyj53
emotion-related 情緒相關292Please respect copyright.ＰＥＮＡＮＡ56EeFVnMQq
pressured 壓力大292Please respect copyright.ＰＥＮＡＮＡovfYny8fhv
1.(Situation selection)（情境選擇）292Please respect copyright.ＰＥＮＡＮＡ9mD57qQ4ZB
我們在酒吧，我們會感到舒暢：在面對課本時，我292Please respect copyright.ＰＥＮＡＮＡ66QyY4mDJX
們會感到有壓力。情境選擇涉及選擇避免或接近某292Please respect copyright.ＰＥＮＡＮＡwEoZYGTLTm
些特殊的情況。選擇避免開或減少 某些情境時，我292Please respect copyright.ＰＥＮＡＮＡ14d7i4Fjto
們可以減低出現相對應情緒的機會；反之，如果想292Please respect copyright.ＰＥＮＡＮＡ7YRXLIwah5
引引起某些特定情緒，我們可以主動進入相關的情292Please respect copyright.ＰＥＮＡＮＡ1Jw3wHkkhp
境中。我們在客廳中，也常常用到這些技巧。 想緩292Please respect copyright.ＰＥＮＡＮＡnirUhFCxKI
解緩解壓力，我們可以選擇暫時放下工作，離開令292Please respect copyright.ＰＥＮＡＮＡ4kjXNgMtdV
自己覺得有壓力的環境。又或者想感受快感時，便292Please respect copyright.ＰＥＮＡＮＡnjschOsSwp
會約好友把酒談歡不過，要善用這招並不容易，因292Please respect copyright.ＰＥＮＡＮＡs6zbkrhIo1
為人很難 準確的預料未來的情緒反應，與多年不見292Please respect copyright.ＰＥＮＡＮＡmYAa8oOesM
的朋友聚舊，最後會有什麼反應，很難說得準。故292Please respect copyright.ＰＥＮＡＮＡCTPxjYFKLJ
此，我們往往無法準確而適當地判斷應避免或接近292Please respect copyright.ＰＥＮＡＮＡ0dKqCnZBsw
某種情境。292Please respect copyright.ＰＥＮＡＮＡ6PdurRNgWo
We can think of many emotion-related situations.292Please respect copyright.ＰＥＮＡＮＡWFO5cqTKbM
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 get292Please respect copyright.ＰＥＮＡＮＡ71tfeVxtgD
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.292Please respect copyright.ＰＥＮＡＮＡ2SX4oXZok3
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 will292Please respect copyright.ＰＥＮＡＮＡwxcxZ6UBIZ
happen in the end when you get together with292Please respect copyright.ＰＥＮＡＮＡ1epu2KclHc
friends you have not seen for many
years It's hard to be precise. Therefore, we are292Please respect copyright.ＰＥＮＡＮＡ9eEKjpnfPd
often unable to accurately and appropriately judge292Please respect copyright.ＰＥＮＡＮＡEgYMM8MVvd
which situations to avoid or approach.292Please respect copyright.ＰＥＮＡＮＡrIlbbgOaFD
Modification 調整/修改292Please respect copyright.ＰＥＮＡＮＡndpKCuO6kF
2.(Situation modification)(情境調整)292Please respect copyright.ＰＥＮＡＮＡX2MLmlw07W
有時我們縱使難以選擇周圍的情境但仍可靠的個人292Please respect copyright.ＰＥＮＡＮＡ53z7qBx7Iq
行為調整。情境調整是修改外在，周圍（而非內心292Please respect copyright.ＰＥＮＡＮＡne8Qp29TWD
世界）的情境以改變環境帶來的情緒影響。例如如292Please respect copyright.ＰＥＮＡＮＡUxzGApW6Ys
果我們突然遇上上前度的話 ，我們可透過預測自身292Please respect copyright.ＰＥＮＡＮＡe471n8mkB7
情緒和可能出現的反應去決定要不要和他（她）說292Please respect copyright.ＰＥＮＡＮＡB8y6p33nZm
話，又或者調節個性的內容，身體距離等，造成不292Please respect copyright.ＰＥＮＡＮＡLPW95mYwZC
想要或達致想要的情緒，如避免尷尬， 或保留自然292Please respect copyright.ＰＥＮＡＮＡzso4ogxJuR
。292Please respect copyright.ＰＥＮＡＮＡ8EczhlgX2h
Sometimes, even though it is difficult to choose the292Please respect copyright.ＰＥＮＡＮＡhD72ci2T3X
surrounding situation, we still rely on personal292Please respect copyright.ＰＥＮＡＮＡTictuRGroj
behavior adjustment. Situational adjustment is to292Please respect copyright.ＰＥＮＡＮＡ5N2nPgTkfj
modify the external and surrounding (not the inner292Please respect copyright.ＰＥＮＡＮＡU6eyl3cdd4
world) situation to change the emotional
impact of the environment. For example, if we292Please respect copyright.ＰＥＮＡＮＡWshPvR1rIW
suddenly meet the former degree, we can predict292Please respect copyright.ＰＥＮＡＮＡVwqGANOs2c
our own emotions and possible reactions to decide292Please respect copyright.ＰＥＮＡＮＡ3MGwbdeyFv
whether to talk to him or her, or adjust the content292Please respect copyright.ＰＥＮＡＮＡU7Hodp9XLe
of the conversation, physical distance, etc., to292Please respect copyright.ＰＥＮＡＮＡgnaAGPYm84
avoid unwanted or achieve Desired emotions,292Please respect copyright.ＰＥＮＡＮＡ6fTmza3SvG
such as avoiding embarrassment, or staying as292Please respect copyright.ＰＥＮＡＮＡfKo2UpLlNT
natural as possible.292Please respect copyright.ＰＥＮＡＮＡC4EcYJcTOs
Attentional 注意292Please respect copyright.ＰＥＮＡＮＡF6UR3exuuh
Deployment 部署/ 投放292Please respect copyright.ＰＥＮＡＮＡprfvTmNhRq
3.(Attentional deployment)(注意投放)292Please respect copyright.ＰＥＮＡＮＡmRdtGkxIvB
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠292Please respect copyright.ＰＥＮＡＮＡIayabWxppg
的個人行為調整。雖然如此，四周環境及他人的反292Please respect copyright.ＰＥＮＡＮＡWeeRIk353Q
應甚至可能不如我們預期。我們的周圍環境和生活292Please respect copyright.ＰＥＮＡＮＡh1RYZJ0emd
之中實際上還充滿了許許多多其他事物 ，而部分的292Please respect copyright.ＰＥＮＡＮＡSzZlJ2ckIO
事物會超過大機會引起適當的情緒反應。這個將注292Please respect copyright.ＰＥＮＡＮＡg9j0X4hDAx
意力集中或轉移開的過程，就是注意投放。其中一292Please respect copyright.ＰＥＮＡＮＡayKmi41bSF
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292Please respect copyright.ＰＥＮＡＮＡYNEGFGzxAc
擇專注 下次面試機會或自己的其他興趣，這樣我們292Please respect copyright.ＰＥＮＡＮＡ2S4xBGmg8s
可以減少相關情緒的出現及其帶來的影響。適用範292Please respect copyright.ＰＥＮＡＮＡeOZlMG7YRD
圍方面，有研究指出，它在應對高強度的情緒時，292Please respect copyright.ＰＥＮＡＮＡzk1oQnKbyi
由於易於應用，因此比起其他 方法有效。而且，沉292Please respect copyright.ＰＥＮＡＮＡ7gYnWghGKO
思（反芻）和憂慮（令人擔憂）等也算是把關注由292Please respect copyright.ＰＥＮＡＮＡ7CPgz4PHwY
情緒分散至思考，以免直接受情緒影響的方法，不292Please respect copyright.ＰＥＮＡＮＡr5avTnAxeT
過這些方法可能會使人的思想集中在而不是情緒上292Please respect copyright.ＰＥＮＡＮＡ3igKEq9cjT
，最後 “樹洞香港Futee Thisking heent”可能會適度292Please respect copyright.ＰＥＮＡＮＡJPdhG2g2z0
得其反，造成造成的情緒影響。292Please respect copyright.ＰＥＮＡＮＡAQcItgWreb
Sometimes even though it is difficult to choose the292Please respect copyright.ＰＥＮＡＮＡF5lkfDHmcP
surrounding situation, we still rely on personal292Please respect copyright.ＰＥＮＡＮＡVLcGlbxLU6
behavior adjustment. Even so, the surrounding292Please respect copyright.ＰＥＮＡＮＡl4jp8naWom
environment and the reactions of others may still292Please respect copyright.ＰＥＮＡＮＡrRvvP3maPh
be worse than we expected. Our surrounding292Please respect copyright.ＰＥＮＡＮＡ7BdFcFs5Rb
environment and life are actually full of many other292Please respect copyright.ＰＥＮＡＮＡ2vpBV6PKoG
things, and some things have a greater chance of292Please respect copyright.ＰＥＮＡＮＡB5N9ly3nKu
eliciting appropriate
emotional reactions. This process of focusing or292Please respect copyright.ＰＥＮＡＮＡYvEg1hdX6o
removing one's attention is to pay attention. One292Please respect copyright.ＰＥＮＡＮＡ5styzElXGJ
of the main methods is to distraction. For example,292Please respect copyright.ＰＥＮＡＮＡX1bpuGmbTH
if you are frustrated in your job search, you can292Please respect copyright.ＰＥＮＡＮＡMOLFmHjW8d
choose to focus on the next interview opportunity292Please respect copyright.ＰＥＮＡＮＡKEBOpCeYQJ
or your other interests, so that we can reduce the292Please respect copyright.ＰＥＮＡＮＡJgSXkxR8h5
appearance of related emotions and their impact.292Please respect copyright.ＰＥＮＡＮＡXl6KhsKsOO
In terms of scope of application, some studies292Please respect copyright.ＰＥＮＡＮＡXKWr67r2Li
have pointed out that it is more effective than other292Please respect copyright.ＰＥＮＡＮＡFDy47iyaoL
methods because it is easy to apply when dealing292Please respect copyright.ＰＥＮＡＮＡ8ZBY6k5vqm
with high-intensity emotions. In addition,292Please respect copyright.ＰＥＮＡＮＡHsIufTH4hn
rumination and worrying can also be regarded as292Please respect copyright.ＰＥＮＡＮＡ1iKUxoJoKt
methods for distracting attention from emotions to292Please respect copyright.ＰＥＮＡＮＡlCVWXFWM0a
thinking, so as not to be directly affected by292Please respect copyright.ＰＥＮＡＮＡGelAlzzpZa
emotions, but these methods may cause people to292Please respect copyright.ＰＥＮＡＮＡsPdQE3kgVb
focus on negative emotions, which may be292Please respect copyright.ＰＥＮＡＮＡZbfNcHL3xK
counterproductive
in the end. , Causing greater emotional impact.292Please respect copyright.ＰＥＮＡＮＡMbRbXS4QcI
"Tree Hole Hong Kong Futee Thisking heent292Please respect copyright.ＰＥＮＡＮＡCFEeHVCa2P
Cognitive 認知性292Please respect copyright.ＰＥＮＡＮＡzSL8XmdPtj
change 改變/變化292Please respect copyright.ＰＥＮＡＮＡovcf7I0FZZ
trian 訓練292Please respect copyright.ＰＥＮＡＮＡe7JZM1Es4d
4.(Cognitive change)(改變認知)292Please respect copyright.ＰＥＮＡＮＡbfTjeofiXZ
不過，事情的好與壞往往只是角度和認知的問題，292Please respect copyright.ＰＥＮＡＮＡ43aFptBfNQ
所以如果我們可改變對情況的評估，從而改變其 情292Please respect copyright.ＰＥＮＡＮＡ4eKHDtANIT
緒暗示。而改變認知中的主要方法之一，是重新評292Please respect copyright.ＰＥＮＡＮＡkujITn0jIS
估認知（認知重新評估）。它的意思是透過重新演292Please respect copyright.ＰＥＮＡＮＡHYZyDfyLml
譯譯事件的會義，以改變事件的情緒影響。如果我292Please respect copyright.ＰＥＮＡＮＡPasy6U9S4q
們考試不及格，好友卻 考了第一，我們或會有嫉妒292Please respect copyright.ＰＥＮＡＮＡwkGVYoaDdf
忌，埋怨等反應，但如果我們改變這一事的理解，292Please respect copyright.ＰＥＮＡＮＡNng52grdST
解釋為為好友自豪，並決定見賢思齊的話，便可以292Please respect copyright.ＰＥＮＡＮＡyMZgSQRFfj
把它的情緒轉化為正面，甚至 化作動力。而心理學292Please respect copyright.ＰＥＮＡＮＡmv18Rn3yOA
研究亦指出，這方法對我們健康和人際關係都有正292Please respect copyright.ＰＥＮＡＮＡRbzQMRTN3i
面影響；不過，它由於難以克服，往往較適用於應292Please respect copyright.ＰＥＮＡＮＡmrbwYCZZ1Q
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 utee292Please respect copyright.ＰＥＮＡＮＡHKDncnaE01
Thiking Phontnct。292Please respect copyright.ＰＥＮＡＮＡQakkn0r9xr
Although the above three methods are effective,292Please respect copyright.ＰＥＮＡＮＡdXeCGbBLJN
they have not really changed the causal292Please respect copyright.ＰＥＮＡＮＡixvYQsag2M
relationship between the situation and our292Please respect copyright.ＰＥＮＡＮＡjleGNFEW9F
emotions. However, whether things are good or292Please respect copyright.ＰＥＮＡＮＡBKJnDKvcxn
bad is often just a matter of perspective and292Please respect copyright.ＰＥＮＡＮＡ4OFpY0yCbj
perception, so if we can change our assessment of292Please respect copyright.ＰＥＮＡＮＡZECAcalf7u
the situation, we can change its emotional292Please respect copyright.ＰＥＮＡＮＡBftSfkOs1s
meaning. One of the main ways to change292Please respect copyright.ＰＥＮＡＮＡrtyN0AGn12
cognition is to re-evaluate cognition (cognitive292Please respect copyright.ＰＥＮＡＮＡcWbS1fAcPt
reappraisal). It means to change the emotional292Please respect copyright.ＰＥＮＡＮＡvoh65JXDE4
impact of the event by reinterpreting the meaning292Please respect copyright.ＰＥＮＡＮＡS2ew9F8Rn2
of the event. If we fail the exam and our friend292Please respect copyright.ＰＥＮＡＮＡpA4mLDz8IQ
gets the first place, we may react with jealousy and292Please respect copyright.ＰＥＮＡＮＡbNwsJusFEs
complaint, but if we change our understanding of292Please respect copyright.ＰＥＮＡＮＡgw4jKcQhFr
the matter and interpret it as being proud of a292Please respect copyright.ＰＥＮＡＮＡql0xeOWAo3
friend and decide to
see the best, we can Negative emotions turn into292Please respect copyright.ＰＥＮＡＮＡSbHxn7h0Ex
positive, even into motivation. And psychological292Please respect copyright.ＰＥＮＡＮＡ4K67c2gvHm
research also pointed out that this method has a292Please respect copyright.ＰＥＮＡＮＡPjQdQKC5a0
positive impact on our health and interpersonal292Please respect copyright.ＰＥＮＡＮＡ6XMlnJEgBX
relationships; however, because of its greater292Please respect copyright.ＰＥＮＡＮＡ8KraAikh20
difficulty, it is often more suitable for coping with292Please respect copyright.ＰＥＮＡＮＡukeFLVKmz4
lower-intensity emotions, and it is more likely to be292Please respect copyright.ＰＥＮＡＮＡdtLFta4EB1
used in certain situations. It will happen in292Please respect copyright.ＰＥＮＡＮＡ17L9UGm1MD
batches. "Tree Hole Hong Kong THK utee Thiking292Please respect copyright.ＰＥＮＡＮＡTBAZ3AzDQ9
Phontnct.292Please respect copyright.ＰＥＮＡＮＡmQntwO1eBC
response 反應/響應292Please respect copyright.ＰＥＮＡＮＡW5qtgMqU37
modulation 調製292Please respect copyright.ＰＥＮＡＮＡQHqxHfSFsS
5.(Response modulation)(反應調製)292Please respect copyright.ＰＥＮＡＮＡhmSPe6jU0v
此方法和上面某些方法有相當大的差異：前原因是292Please respect copyright.ＰＥＮＡＮＡmzROAVgSNB
因為用於出現情緒反應之前，被合稱為“前攝調節292Please respect copyright.ＰＥＮＡＮＡOxGo5iKKuH
”（antcedent-focused）；第五種由於用於發生情緒292Please respect copyright.ＰＥＮＡＮＡ7t5ShN7mgI
反應後， 反應調製當中有大量涉及不同類型行為，292Please respect copyright.ＰＥＮＡＮＡjZsbEiTYdu
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292Please respect copyright.ＰＥＮＡＮＡu7NZi7HqSW
，我們也必須考慮 另外，壓抑表達（表情抑制）也292Please respect copyright.ＰＥＮＡＮＡgadUFMvirH
是一個方法把情緒忍住不表達出來，雖然對控製表292Please respect copyright.ＰＥＮＡＮＡCS2LTu0r2J
情，心率等有一定 用處，分數開始重新評估認知，292Please respect copyright.ＰＥＮＡＮＡXXFaVQ4kO8
它對克制的情緒作用減少：而因為它更刻意意，所292Please respect copyright.ＰＥＮＡＮＡOdWksWD2MH
耗用能量代謝：它也可能損害我們表達正面情緒的292Please respect copyright.ＰＥＮＡＮＡVgMpjbS95U
能力，減少我們的社交能力，對 如果真的要使用此292Please respect copyright.ＰＥＮＡＮＡaG99Mmc1aX
方法，也適當小心使用。“樹洞香港THK utee292Please respect copyright.ＰＥＮＡＮＡMeocjIz4Nl
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱292Please respect copyright.ＰＥＮＡＮＡIcjY87iifk
症症狀有正向關係），因此相形見細。292Please respect copyright.ＰＥＮＡＮＡ5yrgngfCH6
This method is quite different from the above four292Please respect copyright.ＰＥＮＡＮＡULuJkBZAp7
methods: the first four are collectively called292Please respect copyright.ＰＥＮＡＮＡMGb2PhJIVs
"antecedent-focused" because they are used292Please respect copyright.ＰＥＮＡＮＡWUXXZ7oObi
before emotional reactions occur; the fifth one is292Please respect copyright.ＰＥＮＡＮＡSwCr0BAVXI
used after emotional reactions occur. Are292Please respect copyright.ＰＥＮＡＮＡzNXlMKH5eE
classified as "response-focused"). Many of the292Please respect copyright.ＰＥＮＡＮＡurgKRpqMBa
response modulations involve different types of292Please respect copyright.ＰＥＮＡＮＡ0KYcXMONJI
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain292Please respect copyright.ＰＥＮＡＮＡOLBX5KpNp1
effects on emotional management; however, we292Please respect copyright.ＰＥＮＡＮＡ4yfVo05gjK
must also consider the long-term impact of these292Please respect copyright.ＰＥＮＡＮＡAUuupmW23i
methods on our physical and mental health to292Please respect copyright.ＰＥＮＡＮＡsivTbopRzp
prevent Problems such as alcohol and drug292Please respect copyright.ＰＥＮＡＮＡwKQMnfC9SE
abuse. In addition, expressive suppression is also292Please respect copyright.ＰＥＮＡＮＡCy93e6FXdE
a method to suppress emotions. Although it is292Please respect copyright.ＰＥＮＡＮＡavQ7P8AWwJ
useful for controlling expressions and heart rate, it292Please respect copyright.ＰＥＮＡＮＡBa5fjOHSFF
has a lower effect on restraining negative emotions292Please respect copyright.ＰＥＮＡＮＡQWdmVNAUfD
than reevaluating cognition: and because it is more292Please respect copyright.ＰＥＮＡＮＡibxhIHJJG4
effective. To be deliberate, it consumes more292Please respect copyright.ＰＥＮＡＮＡ2UcQVFOfK3
energy: it may also damage our ability to express292Please respect copyright.ＰＥＮＡＮＡ3bAFsiMddy
positive emotions, weaken our social skills, and is292Please respect copyright.ＰＥＮＡＮＡOAYRSEBuzR
unhealthy for physical and mental development292Please respect copyright.ＰＥＮＡＮＡMGNx3ILayl
(for example, it has a positive relationship with292Please respect copyright.ＰＥＮＡＮＡC7p72gFnbc
depression symptoms), so it is different. If you292Please respect copyright.ＰＥＮＡＮＡlG9451s9Ra
really want to use
this method, you should also use it carefully. "Tree292Please respect copyright.ＰＥＮＡＮＡSm8XvAFsL2
Hole Hong Kong THK utee Thiking Phontnct.
