x
Relieve 緩解297Please respect copyright.ＰＥＮＡＮＡCjDTJxHq8T
Situation 情境/情況297Please respect copyright.ＰＥＮＡＮＡQ8WiYLUKup
Selection 選擇297Please respect copyright.ＰＥＮＡＮＡpqyBCXrkIR
Accurately 準確297Please respect copyright.ＰＥＮＡＮＡF9cphhV5Ct
comfortable 舒服的297Please respect copyright.ＰＥＮＡＮＡEvwF7IACVm
emotion-related 情緒相關297Please respect copyright.ＰＥＮＡＮＡ4YAa105tW7
pressured 壓力大297Please respect copyright.ＰＥＮＡＮＡoZaNz7F6Pi
1.(Situation selection)（情境選擇）297Please respect copyright.ＰＥＮＡＮＡ6lZk64qLUQ
我們在酒吧，我們會感到舒暢：在面對課本時，我297Please respect copyright.ＰＥＮＡＮＡTGbFY85bsc
們會感到有壓力。情境選擇涉及選擇避免或接近某297Please respect copyright.ＰＥＮＡＮＡToMs3UhUx1
些特殊的情況。選擇避免開或減少 某些情境時，我297Please respect copyright.ＰＥＮＡＮＡTZBQlNB39h
們可以減低出現相對應情緒的機會；反之，如果想297Please respect copyright.ＰＥＮＡＮＡbEShh0Hhv9
引引起某些特定情緒，我們可以主動進入相關的情297Please respect copyright.ＰＥＮＡＮＡageVtImcuN
境中。我們在客廳中，也常常用到這些技巧。 想緩297Please respect copyright.ＰＥＮＡＮＡlRJJljaDC5
解緩解壓力，我們可以選擇暫時放下工作，離開令297Please respect copyright.ＰＥＮＡＮＡPRFJ6agIOZ
自己覺得有壓力的環境。又或者想感受快感時，便297Please respect copyright.ＰＥＮＡＮＡyrCPZdv2b3
會約好友把酒談歡不過，要善用這招並不容易，因297Please respect copyright.ＰＥＮＡＮＡptyneLWaoF
為人很難 準確的預料未來的情緒反應，與多年不見297Please respect copyright.ＰＥＮＡＮＡTxSyp1xDWm
的朋友聚舊，最後會有什麼反應，很難說得準。故297Please respect copyright.ＰＥＮＡＮＡUxm3UcJlXX
此，我們往往無法準確而適當地判斷應避免或接近297Please respect copyright.ＰＥＮＡＮＡ5sFRwvapEl
某種情境。297Please respect copyright.ＰＥＮＡＮＡ0WuDKqF1OY
We can think of many emotion-related situations.297Please respect copyright.ＰＥＮＡＮＡSIsk2QImC8
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 get297Please respect copyright.ＰＥＮＡＮＡWh9TclmU69
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.297Please respect copyright.ＰＥＮＡＮＡtTYwFF4BY3
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 will297Please respect copyright.ＰＥＮＡＮＡCGsHPDcd36
happen in the end when you get together with297Please respect copyright.ＰＥＮＡＮＡz7CyxmL8oH
friends you have not seen for many
years It's hard to be precise. Therefore, we are297Please respect copyright.ＰＥＮＡＮＡBCjPyzqBPZ
often unable to accurately and appropriately judge297Please respect copyright.ＰＥＮＡＮＡ9sUbQBXFz7
which situations to avoid or approach.297Please respect copyright.ＰＥＮＡＮＡxC6TAruivy
Modification 調整/修改297Please respect copyright.ＰＥＮＡＮＡkUSIOtyHSP
2.(Situation modification)(情境調整)297Please respect copyright.ＰＥＮＡＮＡy7WScKyLkg
有時我們縱使難以選擇周圍的情境但仍可靠的個人297Please respect copyright.ＰＥＮＡＮＡDqveqpduvo
行為調整。情境調整是修改外在，周圍（而非內心297Please respect copyright.ＰＥＮＡＮＡrF9KXW5i3J
世界）的情境以改變環境帶來的情緒影響。例如如297Please respect copyright.ＰＥＮＡＮＡPLZa3GOZpO
果我們突然遇上上前度的話 ，我們可透過預測自身297Please respect copyright.ＰＥＮＡＮＡ48tXJsAEHN
情緒和可能出現的反應去決定要不要和他（她）說297Please respect copyright.ＰＥＮＡＮＡoxztmh2kr6
話，又或者調節個性的內容，身體距離等，造成不297Please respect copyright.ＰＥＮＡＮＡd8GQyXIi31
想要或達致想要的情緒，如避免尷尬， 或保留自然297Please respect copyright.ＰＥＮＡＮＡbqMCGwieVQ
。297Please respect copyright.ＰＥＮＡＮＡwgPzPEFmgJ
Sometimes, even though it is difficult to choose the297Please respect copyright.ＰＥＮＡＮＡv9DnfVkuJc
surrounding situation, we still rely on personal297Please respect copyright.ＰＥＮＡＮＡwAQJi5UQLa
behavior adjustment. Situational adjustment is to297Please respect copyright.ＰＥＮＡＮＡpyvQOKMzCq
modify the external and surrounding (not the inner297Please respect copyright.ＰＥＮＡＮＡYexF3wDh4l
world) situation to change the emotional
impact of the environment. For example, if we297Please respect copyright.ＰＥＮＡＮＡgqEh8yTT7j
suddenly meet the former degree, we can predict297Please respect copyright.ＰＥＮＡＮＡXNkqKQyc4k
our own emotions and possible reactions to decide297Please respect copyright.ＰＥＮＡＮＡID98ns1aVZ
whether to talk to him or her, or adjust the content297Please respect copyright.ＰＥＮＡＮＡDAWq64NT1l
of the conversation, physical distance, etc., to297Please respect copyright.ＰＥＮＡＮＡMZVPyuHbur
avoid unwanted or achieve Desired emotions,297Please respect copyright.ＰＥＮＡＮＡG1VTg70YB2
such as avoiding embarrassment, or staying as297Please respect copyright.ＰＥＮＡＮＡQDeg0na0ON
natural as possible.297Please respect copyright.ＰＥＮＡＮＡfbox9Ui4Xq
Attentional 注意297Please respect copyright.ＰＥＮＡＮＡZGx5n9ZcQo
Deployment 部署/ 投放297Please respect copyright.ＰＥＮＡＮＡXk0TlV6Hd4
3.(Attentional deployment)(注意投放)297Please respect copyright.ＰＥＮＡＮＡZ6tyOfniXD
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠297Please respect copyright.ＰＥＮＡＮＡK8QjESpjvz
的個人行為調整。雖然如此，四周環境及他人的反297Please respect copyright.ＰＥＮＡＮＡQfWCkMWtOQ
應甚至可能不如我們預期。我們的周圍環境和生活297Please respect copyright.ＰＥＮＡＮＡUog2xg8yvE
之中實際上還充滿了許許多多其他事物 ，而部分的297Please respect copyright.ＰＥＮＡＮＡo84HBAsJKT
事物會超過大機會引起適當的情緒反應。這個將注297Please respect copyright.ＰＥＮＡＮＡdftTX4uoEW
意力集中或轉移開的過程，就是注意投放。其中一297Please respect copyright.ＰＥＮＡＮＡNYcnhTTRi8
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297Please respect copyright.ＰＥＮＡＮＡs0L2aUk05T
擇專注 下次面試機會或自己的其他興趣，這樣我們297Please respect copyright.ＰＥＮＡＮＡdYwwaBxryr
可以減少相關情緒的出現及其帶來的影響。適用範297Please respect copyright.ＰＥＮＡＮＡiVzZJZa2Mz
圍方面，有研究指出，它在應對高強度的情緒時，297Please respect copyright.ＰＥＮＡＮＡICjwpnOPmo
由於易於應用，因此比起其他 方法有效。而且，沉297Please respect copyright.ＰＥＮＡＮＡr7KnxTA3JQ
思（反芻）和憂慮（令人擔憂）等也算是把關注由297Please respect copyright.ＰＥＮＡＮＡOjNs9t47H7
情緒分散至思考，以免直接受情緒影響的方法，不297Please respect copyright.ＰＥＮＡＮＡqf5UaYN3rN
過這些方法可能會使人的思想集中在而不是情緒上297Please respect copyright.ＰＥＮＡＮＡoWl2TUhYbt
，最後 “樹洞香港Futee Thisking heent”可能會適度297Please respect copyright.ＰＥＮＡＮＡWYhcZ6IOT7
得其反，造成造成的情緒影響。297Please respect copyright.ＰＥＮＡＮＡOowiQmKHki
Sometimes even though it is difficult to choose the297Please respect copyright.ＰＥＮＡＮＡ1xuQdatPOm
surrounding situation, we still rely on personal297Please respect copyright.ＰＥＮＡＮＡKyxsRqItgo
behavior adjustment. Even so, the surrounding297Please respect copyright.ＰＥＮＡＮＡV4144E1WeR
environment and the reactions of others may still297Please respect copyright.ＰＥＮＡＮＡpiidZt6CV4
be worse than we expected. Our surrounding297Please respect copyright.ＰＥＮＡＮＡRFVq8FRGEh
environment and life are actually full of many other297Please respect copyright.ＰＥＮＡＮＡD6zfcFZ3o4
things, and some things have a greater chance of297Please respect copyright.ＰＥＮＡＮＡ0b2n4Swrsa
eliciting appropriate
emotional reactions. This process of focusing or297Please respect copyright.ＰＥＮＡＮＡS9W9zp0wXa
removing one's attention is to pay attention. One297Please respect copyright.ＰＥＮＡＮＡzK8M0D6JNZ
of the main methods is to distraction. For example,297Please respect copyright.ＰＥＮＡＮＡ3OmMKmb7Tz
if you are frustrated in your job search, you can297Please respect copyright.ＰＥＮＡＮＡAwCn1a6WG6
choose to focus on the next interview opportunity297Please respect copyright.ＰＥＮＡＮＡUP9RWbdTMW
or your other interests, so that we can reduce the297Please respect copyright.ＰＥＮＡＮＡ5yfyjRYS4N
appearance of related emotions and their impact.297Please respect copyright.ＰＥＮＡＮＡBrUMmqliM5
In terms of scope of application, some studies297Please respect copyright.ＰＥＮＡＮＡ6YPrFJnW3f
have pointed out that it is more effective than other297Please respect copyright.ＰＥＮＡＮＡuXfgF2qAcc
methods because it is easy to apply when dealing297Please respect copyright.ＰＥＮＡＮＡRRtnG5g8sN
with high-intensity emotions. In addition,297Please respect copyright.ＰＥＮＡＮＡSEeXJXTFBA
rumination and worrying can also be regarded as297Please respect copyright.ＰＥＮＡＮＡ9lUSSQQWEP
methods for distracting attention from emotions to297Please respect copyright.ＰＥＮＡＮＡSOtVlstJMs
thinking, so as not to be directly affected by297Please respect copyright.ＰＥＮＡＮＡehh8JXx2v4
emotions, but these methods may cause people to297Please respect copyright.ＰＥＮＡＮＡhUFeK0m6kC
focus on negative emotions, which may be297Please respect copyright.ＰＥＮＡＮＡTrslaqshgq
counterproductive
in the end. , Causing greater emotional impact.297Please respect copyright.ＰＥＮＡＮＡ9Nzm6IvVaI
"Tree Hole Hong Kong Futee Thisking heent297Please respect copyright.ＰＥＮＡＮＡ1UABgfU1gk
Cognitive 認知性297Please respect copyright.ＰＥＮＡＮＡB90UpUJE7u
change 改變/變化297Please respect copyright.ＰＥＮＡＮＡY4LwSFhvop
trian 訓練297Please respect copyright.ＰＥＮＡＮＡYaenOHgYnt
4.(Cognitive change)(改變認知)297Please respect copyright.ＰＥＮＡＮＡchdfmDUKva
不過，事情的好與壞往往只是角度和認知的問題，297Please respect copyright.ＰＥＮＡＮＡzqp0J1T9Vl
所以如果我們可改變對情況的評估，從而改變其 情297Please respect copyright.ＰＥＮＡＮＡixJ9Z9kpIn
緒暗示。而改變認知中的主要方法之一，是重新評297Please respect copyright.ＰＥＮＡＮＡH59bRNQWM2
估認知（認知重新評估）。它的意思是透過重新演297Please respect copyright.ＰＥＮＡＮＡTdMfbny8p9
譯譯事件的會義，以改變事件的情緒影響。如果我297Please respect copyright.ＰＥＮＡＮＡ56qktyRJxs
們考試不及格，好友卻 考了第一，我們或會有嫉妒297Please respect copyright.ＰＥＮＡＮＡ2z0s9ALGqi
忌，埋怨等反應，但如果我們改變這一事的理解，297Please respect copyright.ＰＥＮＡＮＡMvWA7OzJ68
解釋為為好友自豪，並決定見賢思齊的話，便可以297Please respect copyright.ＰＥＮＡＮＡTfymd9t2vv
把它的情緒轉化為正面，甚至 化作動力。而心理學297Please respect copyright.ＰＥＮＡＮＡn80zc7ZXyf
研究亦指出，這方法對我們健康和人際關係都有正297Please respect copyright.ＰＥＮＡＮＡhifDTtYuhp
面影響；不過，它由於難以克服，往往較適用於應297Please respect copyright.ＰＥＮＡＮＡruCyfjQqaF
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 utee297Please respect copyright.ＰＥＮＡＮＡXu5qAivw1J
Thiking Phontnct。297Please respect copyright.ＰＥＮＡＮＡSFTTWyPxYc
Although the above three methods are effective,297Please respect copyright.ＰＥＮＡＮＡ9AuwccArdP
they have not really changed the causal297Please respect copyright.ＰＥＮＡＮＡWB47y8PiIH
relationship between the situation and our297Please respect copyright.ＰＥＮＡＮＡL7sLmiOwQV
emotions. However, whether things are good or297Please respect copyright.ＰＥＮＡＮＡ42N1PTbSME
bad is often just a matter of perspective and297Please respect copyright.ＰＥＮＡＮＡfyX8qrdyBP
perception, so if we can change our assessment of297Please respect copyright.ＰＥＮＡＮＡnmLSlmgREt
the situation, we can change its emotional297Please respect copyright.ＰＥＮＡＮＡmRIRLngCk0
meaning. One of the main ways to change297Please respect copyright.ＰＥＮＡＮＡW4L77wW1nC
cognition is to re-evaluate cognition (cognitive297Please respect copyright.ＰＥＮＡＮＡqw36Grje0x
reappraisal). It means to change the emotional297Please respect copyright.ＰＥＮＡＮＡPOc3AqDPxc
impact of the event by reinterpreting the meaning297Please respect copyright.ＰＥＮＡＮＡ6JgNzXX0Ig
of the event. If we fail the exam and our friend297Please respect copyright.ＰＥＮＡＮＡEKW7Nx2Esm
gets the first place, we may react with jealousy and297Please respect copyright.ＰＥＮＡＮＡC8P7SUDFY9
complaint, but if we change our understanding of297Please respect copyright.ＰＥＮＡＮＡ0tEflo7rDJ
the matter and interpret it as being proud of a297Please respect copyright.ＰＥＮＡＮＡgKU7Th0uiZ
friend and decide to
see the best, we can Negative emotions turn into297Please respect copyright.ＰＥＮＡＮＡUwYq6nbKaH
positive, even into motivation. And psychological297Please respect copyright.ＰＥＮＡＮＡJOJ9moZE6y
research also pointed out that this method has a297Please respect copyright.ＰＥＮＡＮＡtXrEFpW5fD
positive impact on our health and interpersonal297Please respect copyright.ＰＥＮＡＮＡI6IwnQhvDK
relationships; however, because of its greater297Please respect copyright.ＰＥＮＡＮＡWfEplsSa3H
difficulty, it is often more suitable for coping with297Please respect copyright.ＰＥＮＡＮＡpUY8xD1zr8
lower-intensity emotions, and it is more likely to be297Please respect copyright.ＰＥＮＡＮＡJTAmqBhn48
used in certain situations. It will happen in297Please respect copyright.ＰＥＮＡＮＡ9WrXyBS8qZ
batches. "Tree Hole Hong Kong THK utee Thiking297Please respect copyright.ＰＥＮＡＮＡmd7gqIbWxB
Phontnct.297Please respect copyright.ＰＥＮＡＮＡ0aDZDphdY1
response 反應/響應297Please respect copyright.ＰＥＮＡＮＡHdCCLPHtW3
modulation 調製297Please respect copyright.ＰＥＮＡＮＡqPKatzst2g
5.(Response modulation)(反應調製)297Please respect copyright.ＰＥＮＡＮＡjtAr3VA1yv
此方法和上面某些方法有相當大的差異：前原因是297Please respect copyright.ＰＥＮＡＮＡ5RRSpBhCYM
因為用於出現情緒反應之前，被合稱為“前攝調節297Please respect copyright.ＰＥＮＡＮＡh90OWfIWt3
”（antcedent-focused）；第五種由於用於發生情緒297Please respect copyright.ＰＥＮＡＮＡbRtRyHXaQG
反應後， 反應調製當中有大量涉及不同類型行為，297Please respect copyright.ＰＥＮＡＮＡcY4QL8rknq
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297Please respect copyright.ＰＥＮＡＮＡlUFwDKyiIk
，我們也必須考慮 另外，壓抑表達（表情抑制）也297Please respect copyright.ＰＥＮＡＮＡKwTljNWTpf
是一個方法把情緒忍住不表達出來，雖然對控製表297Please respect copyright.ＰＥＮＡＮＡ0Tr0N3u1GC
情，心率等有一定 用處，分數開始重新評估認知，297Please respect copyright.ＰＥＮＡＮＡaGpg42mWOr
它對克制的情緒作用減少：而因為它更刻意意，所297Please respect copyright.ＰＥＮＡＮＡSdnIqIDSlS
耗用能量代謝：它也可能損害我們表達正面情緒的297Please respect copyright.ＰＥＮＡＮＡhcnRq3enNZ
能力，減少我們的社交能力，對 如果真的要使用此297Please respect copyright.ＰＥＮＡＮＡL0DyHD4Jip
方法，也適當小心使用。“樹洞香港THK utee297Please respect copyright.ＰＥＮＡＮＡlXG2KG4mss
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱297Please respect copyright.ＰＥＮＡＮＡnZSckYBPY6
症症狀有正向關係），因此相形見細。297Please respect copyright.ＰＥＮＡＮＡ9UUhquwFVe
This method is quite different from the above four297Please respect copyright.ＰＥＮＡＮＡadGZYz8F6O
methods: the first four are collectively called297Please respect copyright.ＰＥＮＡＮＡsVsz9jxP6x
"antecedent-focused" because they are used297Please respect copyright.ＰＥＮＡＮＡIspWaeMUAi
before emotional reactions occur; the fifth one is297Please respect copyright.ＰＥＮＡＮＡgJSHtiYCr4
used after emotional reactions occur. Are297Please respect copyright.ＰＥＮＡＮＡo4iI1S57lD
classified as "response-focused"). Many of the297Please respect copyright.ＰＥＮＡＮＡyjQwfQewMF
response modulations involve different types of297Please respect copyright.ＰＥＮＡＮＡv21G7L7w3R
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain297Please respect copyright.ＰＥＮＡＮＡIlRRqZ0JNs
effects on emotional management; however, we297Please respect copyright.ＰＥＮＡＮＡ5txFJc16vJ
must also consider the long-term impact of these297Please respect copyright.ＰＥＮＡＮＡOJVdUBhEwC
methods on our physical and mental health to297Please respect copyright.ＰＥＮＡＮＡqLfOxHbivT
prevent Problems such as alcohol and drug297Please respect copyright.ＰＥＮＡＮＡMnZLsfeokL
abuse. In addition, expressive suppression is also297Please respect copyright.ＰＥＮＡＮＡZS7S6CC11h
a method to suppress emotions. Although it is297Please respect copyright.ＰＥＮＡＮＡj3aizTLkd6
useful for controlling expressions and heart rate, it297Please respect copyright.ＰＥＮＡＮＡj3kOk9djqo
has a lower effect on restraining negative emotions297Please respect copyright.ＰＥＮＡＮＡa8nXjegQFT
than reevaluating cognition: and because it is more297Please respect copyright.ＰＥＮＡＮＡf64CG64qmx
effective. To be deliberate, it consumes more297Please respect copyright.ＰＥＮＡＮＡuDMomnuN4R
energy: it may also damage our ability to express297Please respect copyright.ＰＥＮＡＮＡOQ0VzCUmIg
positive emotions, weaken our social skills, and is297Please respect copyright.ＰＥＮＡＮＡvfSI278I1j
unhealthy for physical and mental development297Please respect copyright.ＰＥＮＡＮＡr8nzd0wp3n
(for example, it has a positive relationship with297Please respect copyright.ＰＥＮＡＮＡBv9vlYkRFs
depression symptoms), so it is different. If you297Please respect copyright.ＰＥＮＡＮＡs9pAgWTdbr
really want to use
this method, you should also use it carefully. "Tree297Please respect copyright.ＰＥＮＡＮＡUaQBSit4Tw
Hole Hong Kong THK utee Thiking Phontnct.
