x
Relieve 緩解277Please respect copyright.ＰＥＮＡＮＡVi1blMhjp7
Situation 情境/情況277Please respect copyright.ＰＥＮＡＮＡeBUQue2udH
Selection 選擇277Please respect copyright.ＰＥＮＡＮＡw8okiHxYWt
Accurately 準確277Please respect copyright.ＰＥＮＡＮＡ9lHNWWgVk0
comfortable 舒服的277Please respect copyright.ＰＥＮＡＮＡZX8I2MpeSS
emotion-related 情緒相關277Please respect copyright.ＰＥＮＡＮＡS26qmLfKSQ
pressured 壓力大277Please respect copyright.ＰＥＮＡＮＡR6FcU8neah
1.(Situation selection)（情境選擇）277Please respect copyright.ＰＥＮＡＮＡvaY5g7LQn3
我們在酒吧，我們會感到舒暢：在面對課本時，我277Please respect copyright.ＰＥＮＡＮＡ0SNnz47BQX
們會感到有壓力。情境選擇涉及選擇避免或接近某277Please respect copyright.ＰＥＮＡＮＡ7setEpvWrM
些特殊的情況。選擇避免開或減少 某些情境時，我277Please respect copyright.ＰＥＮＡＮＡGgBoKmKreK
們可以減低出現相對應情緒的機會；反之，如果想277Please respect copyright.ＰＥＮＡＮＡCRiOlDE05N
引引起某些特定情緒，我們可以主動進入相關的情277Please respect copyright.ＰＥＮＡＮＡPKyWYFLowC
境中。我們在客廳中，也常常用到這些技巧。 想緩277Please respect copyright.ＰＥＮＡＮＡJQl6qmW8I3
解緩解壓力，我們可以選擇暫時放下工作，離開令277Please respect copyright.ＰＥＮＡＮＡF7Fl2LMVEg
自己覺得有壓力的環境。又或者想感受快感時，便277Please respect copyright.ＰＥＮＡＮＡN16NW4CvvE
會約好友把酒談歡不過，要善用這招並不容易，因277Please respect copyright.ＰＥＮＡＮＡOY3WLG1mMr
為人很難 準確的預料未來的情緒反應，與多年不見277Please respect copyright.ＰＥＮＡＮＡrAtsrRumKX
的朋友聚舊，最後會有什麼反應，很難說得準。故277Please respect copyright.ＰＥＮＡＮＡhGbVIIgDmQ
此，我們往往無法準確而適當地判斷應避免或接近277Please respect copyright.ＰＥＮＡＮＡFLXGc6KqVU
某種情境。277Please respect copyright.ＰＥＮＡＮＡzNwrFS0Vo4
We can think of many emotion-related situations.277Please respect copyright.ＰＥＮＡＮＡqbfp4Ixssn
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 get277Please respect copyright.ＰＥＮＡＮＡ3RftTSdqaY
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.277Please respect copyright.ＰＥＮＡＮＡfeVAOCt5FJ
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 will277Please respect copyright.ＰＥＮＡＮＡcaavK7do9p
happen in the end when you get together with277Please respect copyright.ＰＥＮＡＮＡVH0UgPmkAQ
friends you have not seen for many
years It's hard to be precise. Therefore, we are277Please respect copyright.ＰＥＮＡＮＡSnEvsEXAEn
often unable to accurately and appropriately judge277Please respect copyright.ＰＥＮＡＮＡpd1BCp8FRH
which situations to avoid or approach.277Please respect copyright.ＰＥＮＡＮＡxMojncp4Kd
Modification 調整/修改277Please respect copyright.ＰＥＮＡＮＡIaxlnEQDkK
2.(Situation modification)(情境調整)277Please respect copyright.ＰＥＮＡＮＡ2LtJ8sMVoI
有時我們縱使難以選擇周圍的情境但仍可靠的個人277Please respect copyright.ＰＥＮＡＮＡM96KjBHDdn
行為調整。情境調整是修改外在，周圍（而非內心277Please respect copyright.ＰＥＮＡＮＡzBJVcO6MR1
世界）的情境以改變環境帶來的情緒影響。例如如277Please respect copyright.ＰＥＮＡＮＡo9BMuuU0MS
果我們突然遇上上前度的話 ，我們可透過預測自身277Please respect copyright.ＰＥＮＡＮＡUjnxDpyYij
情緒和可能出現的反應去決定要不要和他（她）說277Please respect copyright.ＰＥＮＡＮＡRHPVeZ3ZqK
話，又或者調節個性的內容，身體距離等，造成不277Please respect copyright.ＰＥＮＡＮＡ9B3bukqXpJ
想要或達致想要的情緒，如避免尷尬， 或保留自然277Please respect copyright.ＰＥＮＡＮＡN0J7k7xXzi
。277Please respect copyright.ＰＥＮＡＮＡKJJhoWFFbX
Sometimes, even though it is difficult to choose the277Please respect copyright.ＰＥＮＡＮＡQ1jAHhT9Ff
surrounding situation, we still rely on personal277Please respect copyright.ＰＥＮＡＮＡaNMUdhsGvI
behavior adjustment. Situational adjustment is to277Please respect copyright.ＰＥＮＡＮＡQn1lmYmkLm
modify the external and surrounding (not the inner277Please respect copyright.ＰＥＮＡＮＡ1IhIrRxHki
world) situation to change the emotional
impact of the environment. For example, if we277Please respect copyright.ＰＥＮＡＮＡVqFdMH44vN
suddenly meet the former degree, we can predict277Please respect copyright.ＰＥＮＡＮＡucgEcseNDo
our own emotions and possible reactions to decide277Please respect copyright.ＰＥＮＡＮＡwLfpuGXKgK
whether to talk to him or her, or adjust the content277Please respect copyright.ＰＥＮＡＮＡbB9TAp7s9a
of the conversation, physical distance, etc., to277Please respect copyright.ＰＥＮＡＮＡcTrG9qXNsx
avoid unwanted or achieve Desired emotions,277Please respect copyright.ＰＥＮＡＮＡ1q8KbOPOTo
such as avoiding embarrassment, or staying as277Please respect copyright.ＰＥＮＡＮＡKk6w0MgMsq
natural as possible.277Please respect copyright.ＰＥＮＡＮＡqB7aFQsiOY
Attentional 注意277Please respect copyright.ＰＥＮＡＮＡUZ3oMu24r6
Deployment 部署/ 投放277Please respect copyright.ＰＥＮＡＮＡLmwhKwPecZ
3.(Attentional deployment)(注意投放)277Please respect copyright.ＰＥＮＡＮＡFzrYbvPlap
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠277Please respect copyright.ＰＥＮＡＮＡbrEIhOP4Fc
的個人行為調整。雖然如此，四周環境及他人的反277Please respect copyright.ＰＥＮＡＮＡ5ur5gkvSXb
應甚至可能不如我們預期。我們的周圍環境和生活277Please respect copyright.ＰＥＮＡＮＡGJgrUuApEi
之中實際上還充滿了許許多多其他事物 ，而部分的277Please respect copyright.ＰＥＮＡＮＡ0TCvSOUwDg
事物會超過大機會引起適當的情緒反應。這個將注277Please respect copyright.ＰＥＮＡＮＡCcBogKqrUF
意力集中或轉移開的過程，就是注意投放。其中一277Please respect copyright.ＰＥＮＡＮＡdrJz47uPm3
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277Please respect copyright.ＰＥＮＡＮＡFrGlwWIIap
擇專注 下次面試機會或自己的其他興趣，這樣我們277Please respect copyright.ＰＥＮＡＮＡdrNZ1A4r7V
可以減少相關情緒的出現及其帶來的影響。適用範277Please respect copyright.ＰＥＮＡＮＡ32YVHh7PfA
圍方面，有研究指出，它在應對高強度的情緒時，277Please respect copyright.ＰＥＮＡＮＡ8it24TnyWm
由於易於應用，因此比起其他 方法有效。而且，沉277Please respect copyright.ＰＥＮＡＮＡbo9RPwcAWj
思（反芻）和憂慮（令人擔憂）等也算是把關注由277Please respect copyright.ＰＥＮＡＮＡbXjYxJOU4A
情緒分散至思考，以免直接受情緒影響的方法，不277Please respect copyright.ＰＥＮＡＮＡJPjdViDQai
過這些方法可能會使人的思想集中在而不是情緒上277Please respect copyright.ＰＥＮＡＮＡGwzRwps7AY
，最後 “樹洞香港Futee Thisking heent”可能會適度277Please respect copyright.ＰＥＮＡＮＡqAjckgUNle
得其反，造成造成的情緒影響。277Please respect copyright.ＰＥＮＡＮＡHxHUMbRtdu
Sometimes even though it is difficult to choose the277Please respect copyright.ＰＥＮＡＮＡmlDzp7AsiY
surrounding situation, we still rely on personal277Please respect copyright.ＰＥＮＡＮＡBfi4irgU4l
behavior adjustment. Even so, the surrounding277Please respect copyright.ＰＥＮＡＮＡzGO0cywLqp
environment and the reactions of others may still277Please respect copyright.ＰＥＮＡＮＡfi1Zb9GSAI
be worse than we expected. Our surrounding277Please respect copyright.ＰＥＮＡＮＡin1cuz8Fye
environment and life are actually full of many other277Please respect copyright.ＰＥＮＡＮＡ8PHRlTwHFn
things, and some things have a greater chance of277Please respect copyright.ＰＥＮＡＮＡoODDgF5V9R
eliciting appropriate
emotional reactions. This process of focusing or277Please respect copyright.ＰＥＮＡＮＡup8MJlzGHR
removing one's attention is to pay attention. One277Please respect copyright.ＰＥＮＡＮＡEXmlfqJBxF
of the main methods is to distraction. For example,277Please respect copyright.ＰＥＮＡＮＡ4rL2q7nYwT
if you are frustrated in your job search, you can277Please respect copyright.ＰＥＮＡＮＡIxggrZ7aO7
choose to focus on the next interview opportunity277Please respect copyright.ＰＥＮＡＮＡDFUv65Zo64
or your other interests, so that we can reduce the277Please respect copyright.ＰＥＮＡＮＡwotf4zNXA6
appearance of related emotions and their impact.277Please respect copyright.ＰＥＮＡＮＡrA6SEKj5kF
In terms of scope of application, some studies277Please respect copyright.ＰＥＮＡＮＡ0GwMbiTQJ8
have pointed out that it is more effective than other277Please respect copyright.ＰＥＮＡＮＡTs9DQXajoA
methods because it is easy to apply when dealing277Please respect copyright.ＰＥＮＡＮＡgNTPvCLg3g
with high-intensity emotions. In addition,277Please respect copyright.ＰＥＮＡＮＡySakocClI2
rumination and worrying can also be regarded as277Please respect copyright.ＰＥＮＡＮＡSa2U0UdzJm
methods for distracting attention from emotions to277Please respect copyright.ＰＥＮＡＮＡS99uucDFoN
thinking, so as not to be directly affected by277Please respect copyright.ＰＥＮＡＮＡZ2xbUbuYrb
emotions, but these methods may cause people to277Please respect copyright.ＰＥＮＡＮＡmnJRDYvVZP
focus on negative emotions, which may be277Please respect copyright.ＰＥＮＡＮＡKDpqBvjlni
counterproductive
in the end. , Causing greater emotional impact.277Please respect copyright.ＰＥＮＡＮＡeSljBJsVed
"Tree Hole Hong Kong Futee Thisking heent277Please respect copyright.ＰＥＮＡＮＡvyF5G3qhBl
Cognitive 認知性277Please respect copyright.ＰＥＮＡＮＡJT5OdLIjdi
change 改變/變化277Please respect copyright.ＰＥＮＡＮＡdf7FunrFth
trian 訓練277Please respect copyright.ＰＥＮＡＮＡgJUAZc7MRX
4.(Cognitive change)(改變認知)277Please respect copyright.ＰＥＮＡＮＡxxaEMGFttX
不過，事情的好與壞往往只是角度和認知的問題，277Please respect copyright.ＰＥＮＡＮＡx4bgkcvWnp
所以如果我們可改變對情況的評估，從而改變其 情277Please respect copyright.ＰＥＮＡＮＡozGytbl4JX
緒暗示。而改變認知中的主要方法之一，是重新評277Please respect copyright.ＰＥＮＡＮＡSG8fiAiDTu
估認知（認知重新評估）。它的意思是透過重新演277Please respect copyright.ＰＥＮＡＮＡQh4qmQO8p5
譯譯事件的會義，以改變事件的情緒影響。如果我277Please respect copyright.ＰＥＮＡＮＡE6vvYRfUWE
們考試不及格，好友卻 考了第一，我們或會有嫉妒277Please respect copyright.ＰＥＮＡＮＡHuGhppNabm
忌，埋怨等反應，但如果我們改變這一事的理解，277Please respect copyright.ＰＥＮＡＮＡKCLnCZr4vM
解釋為為好友自豪，並決定見賢思齊的話，便可以277Please respect copyright.ＰＥＮＡＮＡNug4rNSYt3
把它的情緒轉化為正面，甚至 化作動力。而心理學277Please respect copyright.ＰＥＮＡＮＡwEffSWL9od
研究亦指出，這方法對我們健康和人際關係都有正277Please respect copyright.ＰＥＮＡＮＡG23a6DQYyx
面影響；不過，它由於難以克服，往往較適用於應277Please respect copyright.ＰＥＮＡＮＡHYDKqGEfDg
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 utee277Please respect copyright.ＰＥＮＡＮＡmvomJtIEHb
Thiking Phontnct。277Please respect copyright.ＰＥＮＡＮＡbFjnT8UjUF
Although the above three methods are effective,277Please respect copyright.ＰＥＮＡＮＡO8D2q0Fjqh
they have not really changed the causal277Please respect copyright.ＰＥＮＡＮＡFi6jvq1W4c
relationship between the situation and our277Please respect copyright.ＰＥＮＡＮＡpf7o3Uvv2e
emotions. However, whether things are good or277Please respect copyright.ＰＥＮＡＮＡfrDnQfTb8G
bad is often just a matter of perspective and277Please respect copyright.ＰＥＮＡＮＡTDcFixifdN
perception, so if we can change our assessment of277Please respect copyright.ＰＥＮＡＮＡ52u0Fa3VZ2
the situation, we can change its emotional277Please respect copyright.ＰＥＮＡＮＡknGKTcGbU5
meaning. One of the main ways to change277Please respect copyright.ＰＥＮＡＮＡ3mt2zKaoI8
cognition is to re-evaluate cognition (cognitive277Please respect copyright.ＰＥＮＡＮＡgN9uaef052
reappraisal). It means to change the emotional277Please respect copyright.ＰＥＮＡＮＡWs7bWhBgcv
impact of the event by reinterpreting the meaning277Please respect copyright.ＰＥＮＡＮＡQXq7SslDGh
of the event. If we fail the exam and our friend277Please respect copyright.ＰＥＮＡＮＡpkCWwOaul3
gets the first place, we may react with jealousy and277Please respect copyright.ＰＥＮＡＮＡUzqxA9Jurz
complaint, but if we change our understanding of277Please respect copyright.ＰＥＮＡＮＡlUQbdIfKd1
the matter and interpret it as being proud of a277Please respect copyright.ＰＥＮＡＮＡId3EksZ7pW
friend and decide to
see the best, we can Negative emotions turn into277Please respect copyright.ＰＥＮＡＮＡneCNMuDJ65
positive, even into motivation. And psychological277Please respect copyright.ＰＥＮＡＮＡcdxo3rsA7l
research also pointed out that this method has a277Please respect copyright.ＰＥＮＡＮＡ6bJqqJNtdk
positive impact on our health and interpersonal277Please respect copyright.ＰＥＮＡＮＡJW9Ht3CGgq
relationships; however, because of its greater277Please respect copyright.ＰＥＮＡＮＡphTaVg4KgO
difficulty, it is often more suitable for coping with277Please respect copyright.ＰＥＮＡＮＡW0FZspCUkH
lower-intensity emotions, and it is more likely to be277Please respect copyright.ＰＥＮＡＮＡ557SjR3jO3
used in certain situations. It will happen in277Please respect copyright.ＰＥＮＡＮＡdcuXLFcb7J
batches. "Tree Hole Hong Kong THK utee Thiking277Please respect copyright.ＰＥＮＡＮＡWZzAEaph47
Phontnct.277Please respect copyright.ＰＥＮＡＮＡxteelUxUTL
response 反應/響應277Please respect copyright.ＰＥＮＡＮＡ58GPCJTQNO
modulation 調製277Please respect copyright.ＰＥＮＡＮＡcWj4bdDyB2
5.(Response modulation)(反應調製)277Please respect copyright.ＰＥＮＡＮＡx9jR3tzaTz
此方法和上面某些方法有相當大的差異：前原因是277Please respect copyright.ＰＥＮＡＮＡrEizXVwV61
因為用於出現情緒反應之前，被合稱為“前攝調節277Please respect copyright.ＰＥＮＡＮＡ9bbg306KOj
”（antcedent-focused）；第五種由於用於發生情緒277Please respect copyright.ＰＥＮＡＮＡBtbOoj8iL8
反應後， 反應調製當中有大量涉及不同類型行為，277Please respect copyright.ＰＥＮＡＮＡSImMWSBqEb
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277Please respect copyright.ＰＥＮＡＮＡ4mZXOw9d7U
，我們也必須考慮 另外，壓抑表達（表情抑制）也277Please respect copyright.ＰＥＮＡＮＡRO3SyiUSrR
是一個方法把情緒忍住不表達出來，雖然對控製表277Please respect copyright.ＰＥＮＡＮＡjwrwxo5TU2
情，心率等有一定 用處，分數開始重新評估認知，277Please respect copyright.ＰＥＮＡＮＡ6xxmm450is
它對克制的情緒作用減少：而因為它更刻意意，所277Please respect copyright.ＰＥＮＡＮＡLxeQAJUYvk
耗用能量代謝：它也可能損害我們表達正面情緒的277Please respect copyright.ＰＥＮＡＮＡ6SwHTKCVDB
能力，減少我們的社交能力，對 如果真的要使用此277Please respect copyright.ＰＥＮＡＮＡlZZgo4bfi0
方法，也適當小心使用。“樹洞香港THK utee277Please respect copyright.ＰＥＮＡＮＡi3fqL7FY6X
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱277Please respect copyright.ＰＥＮＡＮＡXpahrWk67x
症症狀有正向關係），因此相形見細。277Please respect copyright.ＰＥＮＡＮＡamBMlknVju
This method is quite different from the above four277Please respect copyright.ＰＥＮＡＮＡhW12VvbnDq
methods: the first four are collectively called277Please respect copyright.ＰＥＮＡＮＡJx4EXU75z2
"antecedent-focused" because they are used277Please respect copyright.ＰＥＮＡＮＡNFcEZGBA4j
before emotional reactions occur; the fifth one is277Please respect copyright.ＰＥＮＡＮＡyeWiR5p505
used after emotional reactions occur. Are277Please respect copyright.ＰＥＮＡＮＡtffKNF83x6
classified as "response-focused"). Many of the277Please respect copyright.ＰＥＮＡＮＡiFzoQy9Fyu
response modulations involve different types of277Please respect copyright.ＰＥＮＡＮＡFaybBeTHgX
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain277Please respect copyright.ＰＥＮＡＮＡYFrMJDrkaW
effects on emotional management; however, we277Please respect copyright.ＰＥＮＡＮＡWeCwdx6H4m
must also consider the long-term impact of these277Please respect copyright.ＰＥＮＡＮＡqvW8EL4Dhp
methods on our physical and mental health to277Please respect copyright.ＰＥＮＡＮＡUfuzBnYDXa
prevent Problems such as alcohol and drug277Please respect copyright.ＰＥＮＡＮＡFqdj2vuS0G
abuse. In addition, expressive suppression is also277Please respect copyright.ＰＥＮＡＮＡxyLYiEZISs
a method to suppress emotions. Although it is277Please respect copyright.ＰＥＮＡＮＡNLH7J3iGhy
useful for controlling expressions and heart rate, it277Please respect copyright.ＰＥＮＡＮＡiqfctss9xJ
has a lower effect on restraining negative emotions277Please respect copyright.ＰＥＮＡＮＡgQoFxM0St0
than reevaluating cognition: and because it is more277Please respect copyright.ＰＥＮＡＮＡnLbeYkJ3HM
effective. To be deliberate, it consumes more277Please respect copyright.ＰＥＮＡＮＡpfNXsrwjvJ
energy: it may also damage our ability to express277Please respect copyright.ＰＥＮＡＮＡOu2WtLKYDW
positive emotions, weaken our social skills, and is277Please respect copyright.ＰＥＮＡＮＡm3FXPKgGBP
unhealthy for physical and mental development277Please respect copyright.ＰＥＮＡＮＡwqBVe6efL7
(for example, it has a positive relationship with277Please respect copyright.ＰＥＮＡＮＡsB6XASgN1L
depression symptoms), so it is different. If you277Please respect copyright.ＰＥＮＡＮＡClIuTg4e6Z
really want to use
this method, you should also use it carefully. "Tree277Please respect copyright.ＰＥＮＡＮＡOV9uJwKLIH
Hole Hong Kong THK utee Thiking Phontnct.
