Relieve 緩解150Please respect copyright.PENANAdGzi1suo2y
Situation 情境/情況150Please respect copyright.PENANADMvX3XjbQV
Selection 選擇150Please respect copyright.PENANAsJwFEYsynx
Accurately 準確150Please respect copyright.PENANAQzcaHEoGlU
comfortable 舒服的150Please respect copyright.PENANAR6cJkVhwZc
emotion-related 情緒相關150Please respect copyright.PENANAKAUhBOqF6a
pressured 壓力大150Please respect copyright.PENANAvvxuhQnoVj
1.(Situation selection)(情境選擇)150Please respect copyright.PENANALg7veQPCqG
我們在酒吧,我們會感到舒暢:在面對課本時,我150Please respect copyright.PENANAv8thMtgEid
們會感到有壓力。情境選擇涉及選擇避免或接近某150Please respect copyright.PENANAFtK2QsigNS
些特殊的情況。選擇避免開或減少 某些情境時,我150Please respect copyright.PENANAC4u67N0QXI
們可以減低出現相對應情緒的機會;反之,如果想150Please respect copyright.PENANAKnlmUD0sfS
引引起某些特定情緒,我們可以主動進入相關的情150Please respect copyright.PENANARYQl618smJ
境中。我們在客廳中,也常常用到這些技巧。 想緩150Please respect copyright.PENANA4Er4h3HWdG
解緩解壓力,我們可以選擇暫時放下工作,離開令150Please respect copyright.PENANABgXuE9FCvP
自己覺得有壓力的環境。又或者想感受快感時,便150Please respect copyright.PENANAMsaKHLZdtA
會約好友把酒談歡不過,要善用這招並不容易,因150Please respect copyright.PENANAn8L8j7oBIy
為人很難 準確的預料未來的情緒反應,與多年不見150Please respect copyright.PENANA3dzvo56nOa
的朋友聚舊,最後會有什麼反應,很難說得準。故150Please respect copyright.PENANAcv4yMsNfpq
此,我們往往無法準確而適當地判斷應避免或接近150Please respect copyright.PENANAVrfFhpn4Ty
某種情境。150Please respect copyright.PENANAdMAnzF2U9E
We can think of many emotion-related situations.150Please respect copyright.PENANAqaImV661HC
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 get150Please respect copyright.PENANAo9YUz8Df84
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.150Please respect copyright.PENANASFd59YrZYK
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 will150Please respect copyright.PENANAYNVe5nMp1e
happen in the end when you get together with150Please respect copyright.PENANAshevRX7BJH
friends you have not seen for many
years It's hard to be precise. Therefore, we are150Please respect copyright.PENANAKBe1zaoVvA
often unable to accurately and appropriately judge150Please respect copyright.PENANAkWOhqrd9lg
which situations to avoid or approach.150Please respect copyright.PENANAHHhMl8oHM6
Modification 調整/修改150Please respect copyright.PENANARXEo6PJrcy
2.(Situation modification)(情境調整)150Please respect copyright.PENANAUCsLD3JA4u
有時我們縱使難以選擇周圍的情境但仍可靠的個人150Please respect copyright.PENANAhfwzhssLeC
行為調整。情境調整是修改外在,周圍(而非內心150Please respect copyright.PENANAFkbf3i9zME
世界)的情境以改變環境帶來的情緒影響。例如如150Please respect copyright.PENANAL7FflTI1qy
果我們突然遇上上前度的話 ,我們可透過預測自身150Please respect copyright.PENANAxlJELKtsrV
情緒和可能出現的反應去決定要不要和他(她)說150Please respect copyright.PENANAPZBVic3YU3
話,又或者調節個性的內容,身體距離等,造成不150Please respect copyright.PENANA2K4BoWSKEq
想要或達致想要的情緒,如避免尷尬, 或保留自然150Please respect copyright.PENANASgSh8gBY0H
。150Please respect copyright.PENANAilBWxm3BPn
Sometimes, even though it is difficult to choose the150Please respect copyright.PENANARPX3e1IJ6B
surrounding situation, we still rely on personal150Please respect copyright.PENANA51rCi4cdLJ
behavior adjustment. Situational adjustment is to150Please respect copyright.PENANAHkYJTTwFxM
modify the external and surrounding (not the inner150Please respect copyright.PENANAwg61VZpbPx
world) situation to change the emotional
impact of the environment. For example, if we150Please respect copyright.PENANAGxvs0IkuD3
suddenly meet the former degree, we can predict150Please respect copyright.PENANANMLE2GtzTO
our own emotions and possible reactions to decide150Please respect copyright.PENANA9VwNDSmJTW
whether to talk to him or her, or adjust the content150Please respect copyright.PENANAoR5BvSLzre
of the conversation, physical distance, etc., to150Please respect copyright.PENANAlKFOK6WM7f
avoid unwanted or achieve Desired emotions,150Please respect copyright.PENANA3cyaTnFydx
such as avoiding embarrassment, or staying as150Please respect copyright.PENANA1J2HgV9bfw
natural as possible.150Please respect copyright.PENANA0ltCJGKPs1
Attentional 注意150Please respect copyright.PENANA8FDaCg37iX
Deployment 部署/ 投放150Please respect copyright.PENANA8imwo211N4
3.(Attentional deployment)(注意投放)150Please respect copyright.PENANALaEIfOrBUy
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠150Please respect copyright.PENANAWvYGmRKitJ
的個人行為調整。雖然如此,四周環境及他人的反150Please respect copyright.PENANAl589GZsvav
應甚至可能不如我們預期。我們的周圍環境和生活150Please respect copyright.PENANA4lq5k7QRXP
之中實際上還充滿了許許多多其他事物 ,而部分的150Please respect copyright.PENANAs1Xb86GlM4
事物會超過大機會引起適當的情緒反應。這個將注150Please respect copyright.PENANAorhMwBaIUN
意力集中或轉移開的過程,就是注意投放。其中一150Please respect copyright.PENANAwrH5xK0Qam
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150Please respect copyright.PENANAhkZGy7QAYq
擇專注 下次面試機會或自己的其他興趣,這樣我們150Please respect copyright.PENANAlbNzqGQEXG
可以減少相關情緒的出現及其帶來的影響。適用範150Please respect copyright.PENANAA1xXmbi75F
圍方面,有研究指出,它在應對高強度的情緒時,150Please respect copyright.PENANAxbmuW28WE3
由於易於應用,因此比起其他 方法有效。而且,沉150Please respect copyright.PENANAv9nK05PhOH
思(反芻)和憂慮(令人擔憂)等也算是把關注由150Please respect copyright.PENANA07tAaV3SSo
情緒分散至思考,以免直接受情緒影響的方法,不150Please respect copyright.PENANAzZLxtSCGcP
過這些方法可能會使人的思想集中在而不是情緒上150Please respect copyright.PENANAeeNBf8wbaE
,最後 “樹洞香港Futee Thisking heent”可能會適度150Please respect copyright.PENANAZCSjOSWffk
得其反,造成造成的情緒影響。150Please respect copyright.PENANAFqFzhtMpNF
Sometimes even though it is difficult to choose the150Please respect copyright.PENANAbwjuoAOojL
surrounding situation, we still rely on personal150Please respect copyright.PENANAckJKsdnWxQ
behavior adjustment. Even so, the surrounding150Please respect copyright.PENANAvikXEHQe2d
environment and the reactions of others may still150Please respect copyright.PENANAa4tenplQfs
be worse than we expected. Our surrounding150Please respect copyright.PENANAk2DSq1u8xR
environment and life are actually full of many other150Please respect copyright.PENANAce90I4q2dc
things, and some things have a greater chance of150Please respect copyright.PENANAq6zTPD4IKB
eliciting appropriate
emotional reactions. This process of focusing or150Please respect copyright.PENANASQmFaatYQI
removing one's attention is to pay attention. One150Please respect copyright.PENANA8TSTgZoapm
of the main methods is to distraction. For example,150Please respect copyright.PENANAweMqZcXo9i
if you are frustrated in your job search, you can150Please respect copyright.PENANAiwvYxRHNmM
choose to focus on the next interview opportunity150Please respect copyright.PENANA98Jm24eY0O
or your other interests, so that we can reduce the150Please respect copyright.PENANA3oyHTUsAkh
appearance of related emotions and their impact.150Please respect copyright.PENANAbaB5zzzpO2
In terms of scope of application, some studies150Please respect copyright.PENANA0ExCWICudb
have pointed out that it is more effective than other150Please respect copyright.PENANAmu7xk2qSzG
methods because it is easy to apply when dealing150Please respect copyright.PENANAvee1rcTkq9
with high-intensity emotions. In addition,150Please respect copyright.PENANA3wMC87F5e0
rumination and worrying can also be regarded as150Please respect copyright.PENANABM2NJBq3qW
methods for distracting attention from emotions to150Please respect copyright.PENANA2GsLJADF4m
thinking, so as not to be directly affected by150Please respect copyright.PENANAFJ3pXgJnJI
emotions, but these methods may cause people to150Please respect copyright.PENANA4cxO8FGAvu
focus on negative emotions, which may be150Please respect copyright.PENANAv2KbMnjpid
counterproductive
in the end. , Causing greater emotional impact.150Please respect copyright.PENANAQjrGsvQJ38
"Tree Hole Hong Kong Futee Thisking heent150Please respect copyright.PENANAHqhx7KXsWV
Cognitive 認知性150Please respect copyright.PENANAVsX5Lcytva
change 改變/變化150Please respect copyright.PENANA3ikuNEz44a
trian 訓練150Please respect copyright.PENANAvgg8gZHEV8
4.(Cognitive change)(改變認知)150Please respect copyright.PENANA6DxDWUyp5P
不過,事情的好與壞往往只是角度和認知的問題,150Please respect copyright.PENANALQdPn3gVuw
所以如果我們可改變對情況的評估,從而改變其 情150Please respect copyright.PENANAN19rQoH2NW
緒暗示。而改變認知中的主要方法之一,是重新評150Please respect copyright.PENANAfvjpUmTIaS
估認知(認知重新評估)。它的意思是透過重新演150Please respect copyright.PENANAXrai96kspP
譯譯事件的會義,以改變事件的情緒影響。如果我150Please respect copyright.PENANA6uAJSIbVsN
們考試不及格,好友卻 考了第一,我們或會有嫉妒150Please respect copyright.PENANARSbXinbxCz
忌,埋怨等反應,但如果我們改變這一事的理解,150Please respect copyright.PENANAYHhARNOwW4
解釋為為好友自豪,並決定見賢思齊的話,便可以150Please respect copyright.PENANAJMYmHvSEc1
把它的情緒轉化為正面,甚至 化作動力。而心理學150Please respect copyright.PENANAQkLwCez7vd
研究亦指出,這方法對我們健康和人際關係都有正150Please respect copyright.PENANA2JCwf5hT7O
面影響;不過,它由於難以克服,往往較適用於應150Please respect copyright.PENANACLH9cqvlze
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 utee150Please respect copyright.PENANAYs0FggqRd5
Thiking Phontnct。150Please respect copyright.PENANA2dfkYjzSWm
Although the above three methods are effective,150Please respect copyright.PENANAzAlpeojVoZ
they have not really changed the causal150Please respect copyright.PENANA6qRaHO8LDN
relationship between the situation and our150Please respect copyright.PENANAkPNDSVRb71
emotions. However, whether things are good or150Please respect copyright.PENANAWPfYWwyxwl
bad is often just a matter of perspective and150Please respect copyright.PENANAcG92FYf04J
perception, so if we can change our assessment of150Please respect copyright.PENANAJbq4lebvtL
the situation, we can change its emotional150Please respect copyright.PENANAnpxzxU4VW4
meaning. One of the main ways to change150Please respect copyright.PENANAxCuzsvIvLU
cognition is to re-evaluate cognition (cognitive150Please respect copyright.PENANAsODAPRaXOM
reappraisal). It means to change the emotional150Please respect copyright.PENANAQ2DSHcmviW
impact of the event by reinterpreting the meaning150Please respect copyright.PENANADmtf8b6uI6
of the event. If we fail the exam and our friend150Please respect copyright.PENANAFWoSXtk4XB
gets the first place, we may react with jealousy and150Please respect copyright.PENANArc0kIBjAkE
complaint, but if we change our understanding of150Please respect copyright.PENANAIAhIf8Mpqj
the matter and interpret it as being proud of a150Please respect copyright.PENANAj2SgzPvpWu
friend and decide to
see the best, we can Negative emotions turn into150Please respect copyright.PENANAlBDXb6YvGd
positive, even into motivation. And psychological150Please respect copyright.PENANAT9CsYRidLM
research also pointed out that this method has a150Please respect copyright.PENANAgN2kBVOIdD
positive impact on our health and interpersonal150Please respect copyright.PENANAdjm1FWb4Lz
relationships; however, because of its greater150Please respect copyright.PENANAsnEt250kmI
difficulty, it is often more suitable for coping with150Please respect copyright.PENANAp1vEKkNI8T
lower-intensity emotions, and it is more likely to be150Please respect copyright.PENANAoEUOjTqLWA
used in certain situations. It will happen in150Please respect copyright.PENANAm90P9MX0ID
batches. "Tree Hole Hong Kong THK utee Thiking150Please respect copyright.PENANA0FLK2Hm9ep
Phontnct.150Please respect copyright.PENANAhVaVCdySSj
response 反應/響應150Please respect copyright.PENANAsz1m7VZPA5
modulation 調製150Please respect copyright.PENANAy0ehivySwd
5.(Response modulation)(反應調製)150Please respect copyright.PENANANXeICTein3
此方法和上面某些方法有相當大的差異:前原因是150Please respect copyright.PENANAsuuLcKLplX
因為用於出現情緒反應之前,被合稱為“前攝調節150Please respect copyright.PENANAlbHAH0PxEh
”(antcedent-focused);第五種由於用於發生情緒150Please respect copyright.PENANAYO62rHi3Xi
反應後, 反應調製當中有大量涉及不同類型行為,150Please respect copyright.PENANAULREAVkja6
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150Please respect copyright.PENANAxeBthP2ml5
,我們也必須考慮 另外,壓抑表達(表情抑制)也150Please respect copyright.PENANA1nleEWNhLp
是一個方法把情緒忍住不表達出來,雖然對控製表150Please respect copyright.PENANAeuBhAJg6eY
情,心率等有一定 用處,分數開始重新評估認知,150Please respect copyright.PENANAVurdz1Erl9
它對克制的情緒作用減少:而因為它更刻意意,所150Please respect copyright.PENANAabkAw4APJj
耗用能量代謝:它也可能損害我們表達正面情緒的150Please respect copyright.PENANAJkp8yfEEGa
能力,減少我們的社交能力,對 如果真的要使用此150Please respect copyright.PENANAuf99bLPiFv
方法,也適當小心使用。“樹洞香港THK utee150Please respect copyright.PENANAalakmp7jEY
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱150Please respect copyright.PENANAEJzViRrm11
症症狀有正向關係),因此相形見細。150Please respect copyright.PENANA7Pd9I1Qia5
This method is quite different from the above four150Please respect copyright.PENANAMRXm94SsyP
methods: the first four are collectively called150Please respect copyright.PENANAltAeMD8CHW
"antecedent-focused" because they are used150Please respect copyright.PENANAHbdcGnMkTp
before emotional reactions occur; the fifth one is150Please respect copyright.PENANArxHhVi6FiZ
used after emotional reactions occur. Are150Please respect copyright.PENANA4TjSBG6PkP
classified as "response-focused"). Many of the150Please respect copyright.PENANABIWpJBoprb
response modulations involve different types of150Please respect copyright.PENANATLlpBbRT42
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain150Please respect copyright.PENANAx4kbH7fjGr
effects on emotional management; however, we150Please respect copyright.PENANAebiQ6xxDe7
must also consider the long-term impact of these150Please respect copyright.PENANAJRtXxjs466
methods on our physical and mental health to150Please respect copyright.PENANAyucJlwEs83
prevent Problems such as alcohol and drug150Please respect copyright.PENANA1283gEMOmC
abuse. In addition, expressive suppression is also150Please respect copyright.PENANA9wvE9Tf0xF
a method to suppress emotions. Although it is150Please respect copyright.PENANAXuZRjlAfAX
useful for controlling expressions and heart rate, it150Please respect copyright.PENANAgJ87qWsIVL
has a lower effect on restraining negative emotions150Please respect copyright.PENANAOiZCH3o2Il
than reevaluating cognition: and because it is more150Please respect copyright.PENANAzhMn95JpZo
effective. To be deliberate, it consumes more150Please respect copyright.PENANA13ixmWyXgx
energy: it may also damage our ability to express150Please respect copyright.PENANA3QyGHYfvZq
positive emotions, weaken our social skills, and is150Please respect copyright.PENANA4Zgjz6pMZp
unhealthy for physical and mental development150Please respect copyright.PENANAV2h0nYeEKk
(for example, it has a positive relationship with150Please respect copyright.PENANAxU4FbJVsYa
depression symptoms), so it is different. If you150Please respect copyright.PENANATXuKemXql8
really want to use
this method, you should also use it carefully. "Tree150Please respect copyright.PENANAYDsoRjlUIf
Hole Hong Kong THK utee Thiking Phontnct.