x
Relieve 緩解363Please respect copyright.ＰＥＮＡＮＡvGxRkAoO42
Situation 情境/情況363Please respect copyright.ＰＥＮＡＮＡHJUNm5erwX
Selection 選擇363Please respect copyright.ＰＥＮＡＮＡNJ4hZvI9sT
Accurately 準確363Please respect copyright.ＰＥＮＡＮＡk8r6z47uYi
comfortable 舒服的363Please respect copyright.ＰＥＮＡＮＡmomGX6y460
emotion-related 情緒相關363Please respect copyright.ＰＥＮＡＮＡe6SaC0lzLQ
pressured 壓力大363Please respect copyright.ＰＥＮＡＮＡ2kdRYRs38g
1.(Situation selection)（情境選擇）363Please respect copyright.ＰＥＮＡＮＡ2nxerLqdJm
我們在酒吧，我們會感到舒暢：在面對課本時，我363Please respect copyright.ＰＥＮＡＮＡtxtFt02lAC
們會感到有壓力。情境選擇涉及選擇避免或接近某363Please respect copyright.ＰＥＮＡＮＡ4nAmMwdP8B
些特殊的情況。選擇避免開或減少 某些情境時，我363Please respect copyright.ＰＥＮＡＮＡnbFcAqM0UE
們可以減低出現相對應情緒的機會；反之，如果想363Please respect copyright.ＰＥＮＡＮＡuBCHxsNPhW
引引起某些特定情緒，我們可以主動進入相關的情363Please respect copyright.ＰＥＮＡＮＡphwykpnSxD
境中。我們在客廳中，也常常用到這些技巧。 想緩363Please respect copyright.ＰＥＮＡＮＡIe9YHS45jr
解緩解壓力，我們可以選擇暫時放下工作，離開令363Please respect copyright.ＰＥＮＡＮＡhDr2JpdnAq
自己覺得有壓力的環境。又或者想感受快感時，便363Please respect copyright.ＰＥＮＡＮＡ4LhKGWYhF5
會約好友把酒談歡不過，要善用這招並不容易，因363Please respect copyright.ＰＥＮＡＮＡuOoGjc8slU
為人很難 準確的預料未來的情緒反應，與多年不見363Please respect copyright.ＰＥＮＡＮＡ38ahl7O7sg
的朋友聚舊，最後會有什麼反應，很難說得準。故363Please respect copyright.ＰＥＮＡＮＡQGk1fQSo8E
此，我們往往無法準確而適當地判斷應避免或接近363Please respect copyright.ＰＥＮＡＮＡclRVp0R5CW
某種情境。363Please respect copyright.ＰＥＮＡＮＡxxxoBDAtHs
We can think of many emotion-related situations.363Please respect copyright.ＰＥＮＡＮＡp3OiUN67Jt
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 get363Please respect copyright.ＰＥＮＡＮＡRfSr8tT66U
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.363Please respect copyright.ＰＥＮＡＮＡMHlE3W1TrP
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 will363Please respect copyright.ＰＥＮＡＮＡujA1lFGEse
happen in the end when you get together with363Please respect copyright.ＰＥＮＡＮＡqjT1ua7eND
friends you have not seen for many
years It's hard to be precise. Therefore, we are363Please respect copyright.ＰＥＮＡＮＡy3EO8shrvL
often unable to accurately and appropriately judge363Please respect copyright.ＰＥＮＡＮＡ7mIhet4Tn7
which situations to avoid or approach.363Please respect copyright.ＰＥＮＡＮＡBBaMIPP7yu
Modification 調整/修改363Please respect copyright.ＰＥＮＡＮＡHrV3b0Mqx5
2.(Situation modification)(情境調整)363Please respect copyright.ＰＥＮＡＮＡoNmTN0sYXN
有時我們縱使難以選擇周圍的情境但仍可靠的個人363Please respect copyright.ＰＥＮＡＮＡtjadpPoXHa
行為調整。情境調整是修改外在，周圍（而非內心363Please respect copyright.ＰＥＮＡＮＡxNyJBkC0Uo
世界）的情境以改變環境帶來的情緒影響。例如如363Please respect copyright.ＰＥＮＡＮＡXIg1SAA2Ag
果我們突然遇上上前度的話 ，我們可透過預測自身363Please respect copyright.ＰＥＮＡＮＡP2rUeLJJu0
情緒和可能出現的反應去決定要不要和他（她）說363Please respect copyright.ＰＥＮＡＮＡBdR3jPdzX8
話，又或者調節個性的內容，身體距離等，造成不363Please respect copyright.ＰＥＮＡＮＡiLFi6oczVK
想要或達致想要的情緒，如避免尷尬， 或保留自然363Please respect copyright.ＰＥＮＡＮＡ4r3afNEDvv
。363Please respect copyright.ＰＥＮＡＮＡkGRYmKUbpP
Sometimes, even though it is difficult to choose the363Please respect copyright.ＰＥＮＡＮＡs8nbsxhByv
surrounding situation, we still rely on personal363Please respect copyright.ＰＥＮＡＮＡGuKeD5ZxNL
behavior adjustment. Situational adjustment is to363Please respect copyright.ＰＥＮＡＮＡKux5YiPLBx
modify the external and surrounding (not the inner363Please respect copyright.ＰＥＮＡＮＡmWlOIxoB2K
world) situation to change the emotional
impact of the environment. For example, if we363Please respect copyright.ＰＥＮＡＮＡBZohMRAaZx
suddenly meet the former degree, we can predict363Please respect copyright.ＰＥＮＡＮＡExdQBkG6d6
our own emotions and possible reactions to decide363Please respect copyright.ＰＥＮＡＮＡrEC0e1w0Az
whether to talk to him or her, or adjust the content363Please respect copyright.ＰＥＮＡＮＡN2xkBEJyPg
of the conversation, physical distance, etc., to363Please respect copyright.ＰＥＮＡＮＡbQ9UKG9knj
avoid unwanted or achieve Desired emotions,363Please respect copyright.ＰＥＮＡＮＡtW3mD1v0wg
such as avoiding embarrassment, or staying as363Please respect copyright.ＰＥＮＡＮＡ01tPvPK7Mv
natural as possible.363Please respect copyright.ＰＥＮＡＮＡxob2J6ZFfi
Attentional 注意363Please respect copyright.ＰＥＮＡＮＡaJovgPo3Oo
Deployment 部署/ 投放363Please respect copyright.ＰＥＮＡＮＡ5raLd4nJER
3.(Attentional deployment)(注意投放)363Please respect copyright.ＰＥＮＡＮＡoY70YuN1eC
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠363Please respect copyright.ＰＥＮＡＮＡcKiWBdvkrF
的個人行為調整。雖然如此，四周環境及他人的反363Please respect copyright.ＰＥＮＡＮＡufLdG6Hwc2
應甚至可能不如我們預期。我們的周圍環境和生活363Please respect copyright.ＰＥＮＡＮＡhNhRCWlhAY
之中實際上還充滿了許許多多其他事物 ，而部分的363Please respect copyright.ＰＥＮＡＮＡ696g6LJ1ND
事物會超過大機會引起適當的情緒反應。這個將注363Please respect copyright.ＰＥＮＡＮＡHxHKf8ebdL
意力集中或轉移開的過程，就是注意投放。其中一363Please respect copyright.ＰＥＮＡＮＡ8DhFy0jM0G
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363Please respect copyright.ＰＥＮＡＮＡVHCtA62LDh
擇專注 下次面試機會或自己的其他興趣，這樣我們363Please respect copyright.ＰＥＮＡＮＡNil0NKt02O
可以減少相關情緒的出現及其帶來的影響。適用範363Please respect copyright.ＰＥＮＡＮＡDx5OXb4WKd
圍方面，有研究指出，它在應對高強度的情緒時，363Please respect copyright.ＰＥＮＡＮＡFCelNbrv1Q
由於易於應用，因此比起其他 方法有效。而且，沉363Please respect copyright.ＰＥＮＡＮＡoNx5qXZz2Q
思（反芻）和憂慮（令人擔憂）等也算是把關注由363Please respect copyright.ＰＥＮＡＮＡhY6xgrkijU
情緒分散至思考，以免直接受情緒影響的方法，不363Please respect copyright.ＰＥＮＡＮＡ96EOC1iuEz
過這些方法可能會使人的思想集中在而不是情緒上363Please respect copyright.ＰＥＮＡＮＡAx8g1rhgzT
，最後 “樹洞香港Futee Thisking heent”可能會適度363Please respect copyright.ＰＥＮＡＮＡNqXP7aGZFL
得其反，造成造成的情緒影響。363Please respect copyright.ＰＥＮＡＮＡRXYM7YUgOR
Sometimes even though it is difficult to choose the363Please respect copyright.ＰＥＮＡＮＡSQuW9nYWwW
surrounding situation, we still rely on personal363Please respect copyright.ＰＥＮＡＮＡiPTdXFNHWS
behavior adjustment. Even so, the surrounding363Please respect copyright.ＰＥＮＡＮＡ4PHnsYj6tR
environment and the reactions of others may still363Please respect copyright.ＰＥＮＡＮＡh5QC1DglEx
be worse than we expected. Our surrounding363Please respect copyright.ＰＥＮＡＮＡLQ3cZEd4g1
environment and life are actually full of many other363Please respect copyright.ＰＥＮＡＮＡRevsqzcQ8d
things, and some things have a greater chance of363Please respect copyright.ＰＥＮＡＮＡAbNf7QFy9U
eliciting appropriate
emotional reactions. This process of focusing or363Please respect copyright.ＰＥＮＡＮＡ9G6XBcLokN
removing one's attention is to pay attention. One363Please respect copyright.ＰＥＮＡＮＡ7ak2NyIAhv
of the main methods is to distraction. For example,363Please respect copyright.ＰＥＮＡＮＡcKsH4iWjqW
if you are frustrated in your job search, you can363Please respect copyright.ＰＥＮＡＮＡWhpNlvC0r7
choose to focus on the next interview opportunity363Please respect copyright.ＰＥＮＡＮＡb8D4efmtv1
or your other interests, so that we can reduce the363Please respect copyright.ＰＥＮＡＮＡoiTWzdRAgm
appearance of related emotions and their impact.363Please respect copyright.ＰＥＮＡＮＡVk8z3DP6ow
In terms of scope of application, some studies363Please respect copyright.ＰＥＮＡＮＡZRyqbn2ZRL
have pointed out that it is more effective than other363Please respect copyright.ＰＥＮＡＮＡLwVNDxfxjA
methods because it is easy to apply when dealing363Please respect copyright.ＰＥＮＡＮＡIssngSi5Fi
with high-intensity emotions. In addition,363Please respect copyright.ＰＥＮＡＮＡkqybXeICyL
rumination and worrying can also be regarded as363Please respect copyright.ＰＥＮＡＮＡsB3EeUr8hF
methods for distracting attention from emotions to363Please respect copyright.ＰＥＮＡＮＡrxzYGtCc4C
thinking, so as not to be directly affected by363Please respect copyright.ＰＥＮＡＮＡexDI8D2Q4g
emotions, but these methods may cause people to363Please respect copyright.ＰＥＮＡＮＡPAahISY4bj
focus on negative emotions, which may be363Please respect copyright.ＰＥＮＡＮＡmexGgMZTQx
counterproductive
in the end. , Causing greater emotional impact.363Please respect copyright.ＰＥＮＡＮＡYBbQ9z4QBR
"Tree Hole Hong Kong Futee Thisking heent363Please respect copyright.ＰＥＮＡＮＡekFYeZyl7f
Cognitive 認知性363Please respect copyright.ＰＥＮＡＮＡmWFA1s48Cr
change 改變/變化363Please respect copyright.ＰＥＮＡＮＡ23zbHaROdG
trian 訓練363Please respect copyright.ＰＥＮＡＮＡ0puXMbR2jL
4.(Cognitive change)(改變認知)363Please respect copyright.ＰＥＮＡＮＡ9iL3ZpLZn8
不過，事情的好與壞往往只是角度和認知的問題，363Please respect copyright.ＰＥＮＡＮＡCotrtEEYsJ
所以如果我們可改變對情況的評估，從而改變其 情363Please respect copyright.ＰＥＮＡＮＡ4iACQixy3A
緒暗示。而改變認知中的主要方法之一，是重新評363Please respect copyright.ＰＥＮＡＮＡKId8H6u3oK
估認知（認知重新評估）。它的意思是透過重新演363Please respect copyright.ＰＥＮＡＮＡloM6vkwnvd
譯譯事件的會義，以改變事件的情緒影響。如果我363Please respect copyright.ＰＥＮＡＮＡmsUTCVPJ07
們考試不及格，好友卻 考了第一，我們或會有嫉妒363Please respect copyright.ＰＥＮＡＮＡRlRzpFXcUH
忌，埋怨等反應，但如果我們改變這一事的理解，363Please respect copyright.ＰＥＮＡＮＡndeE5YgFLH
解釋為為好友自豪，並決定見賢思齊的話，便可以363Please respect copyright.ＰＥＮＡＮＡqyH4tEvl9L
把它的情緒轉化為正面，甚至 化作動力。而心理學363Please respect copyright.ＰＥＮＡＮＡVTugprtVBB
研究亦指出，這方法對我們健康和人際關係都有正363Please respect copyright.ＰＥＮＡＮＡgqR3fP9Va8
面影響；不過，它由於難以克服，往往較適用於應363Please respect copyright.ＰＥＮＡＮＡXx9xld8BKB
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 utee363Please respect copyright.ＰＥＮＡＮＡl7iXyRCLAp
Thiking Phontnct。363Please respect copyright.ＰＥＮＡＮＡY12RYIFDVQ
Although the above three methods are effective,363Please respect copyright.ＰＥＮＡＮＡ75vqbroEW0
they have not really changed the causal363Please respect copyright.ＰＥＮＡＮＡZlHFsDa9u7
relationship between the situation and our363Please respect copyright.ＰＥＮＡＮＡKywG2TxHon
emotions. However, whether things are good or363Please respect copyright.ＰＥＮＡＮＡNOnC0ssxRI
bad is often just a matter of perspective and363Please respect copyright.ＰＥＮＡＮＡhynltzGUB3
perception, so if we can change our assessment of363Please respect copyright.ＰＥＮＡＮＡT8358jwlZk
the situation, we can change its emotional363Please respect copyright.ＰＥＮＡＮＡ6XOoai0wTR
meaning. One of the main ways to change363Please respect copyright.ＰＥＮＡＮＡi2sSYeOPyJ
cognition is to re-evaluate cognition (cognitive363Please respect copyright.ＰＥＮＡＮＡI7M6a8iZlP
reappraisal). It means to change the emotional363Please respect copyright.ＰＥＮＡＮＡMdNOQBnUTd
impact of the event by reinterpreting the meaning363Please respect copyright.ＰＥＮＡＮＡ2z6xADh1IH
of the event. If we fail the exam and our friend363Please respect copyright.ＰＥＮＡＮＡhdUl20E4y9
gets the first place, we may react with jealousy and363Please respect copyright.ＰＥＮＡＮＡNXt2QkC6Ac
complaint, but if we change our understanding of363Please respect copyright.ＰＥＮＡＮＡBeQr2Eaqjo
the matter and interpret it as being proud of a363Please respect copyright.ＰＥＮＡＮＡwblGvlFoiv
friend and decide to
see the best, we can Negative emotions turn into363Please respect copyright.ＰＥＮＡＮＡGHKP6fAmqF
positive, even into motivation. And psychological363Please respect copyright.ＰＥＮＡＮＡIjgfR4nduW
research also pointed out that this method has a363Please respect copyright.ＰＥＮＡＮＡs1bpWGakIu
positive impact on our health and interpersonal363Please respect copyright.ＰＥＮＡＮＡWnoHiKxWd4
relationships; however, because of its greater363Please respect copyright.ＰＥＮＡＮＡWIbdGzHKvB
difficulty, it is often more suitable for coping with363Please respect copyright.ＰＥＮＡＮＡCrHyrOJVP5
lower-intensity emotions, and it is more likely to be363Please respect copyright.ＰＥＮＡＮＡGT6UCJBXCG
used in certain situations. It will happen in363Please respect copyright.ＰＥＮＡＮＡB1QMEi0UWk
batches. "Tree Hole Hong Kong THK utee Thiking363Please respect copyright.ＰＥＮＡＮＡFWwaqotVXo
Phontnct.363Please respect copyright.ＰＥＮＡＮＡkZUFZIi5D4
response 反應/響應363Please respect copyright.ＰＥＮＡＮＡKzMixACFdr
modulation 調製363Please respect copyright.ＰＥＮＡＮＡRggqcBTgt2
5.(Response modulation)(反應調製)363Please respect copyright.ＰＥＮＡＮＡwetautD8Bp
此方法和上面某些方法有相當大的差異：前原因是363Please respect copyright.ＰＥＮＡＮＡr3fX5oCErI
因為用於出現情緒反應之前，被合稱為“前攝調節363Please respect copyright.ＰＥＮＡＮＡ2UsBgKH7TI
”（antcedent-focused）；第五種由於用於發生情緒363Please respect copyright.ＰＥＮＡＮＡpSz8SwNOvd
反應後， 反應調製當中有大量涉及不同類型行為，363Please respect copyright.ＰＥＮＡＮＡWNcB6nWrn7
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363Please respect copyright.ＰＥＮＡＮＡ7L1jt5TVCO
，我們也必須考慮 另外，壓抑表達（表情抑制）也363Please respect copyright.ＰＥＮＡＮＡ7sYwHQ6BWZ
是一個方法把情緒忍住不表達出來，雖然對控製表363Please respect copyright.ＰＥＮＡＮＡHLiWQnnObc
情，心率等有一定 用處，分數開始重新評估認知，363Please respect copyright.ＰＥＮＡＮＡHCDSjgiECr
它對克制的情緒作用減少：而因為它更刻意意，所363Please respect copyright.ＰＥＮＡＮＡ12NnYKQKQ1
耗用能量代謝：它也可能損害我們表達正面情緒的363Please respect copyright.ＰＥＮＡＮＡqF2uEiN1u9
能力，減少我們的社交能力，對 如果真的要使用此363Please respect copyright.ＰＥＮＡＮＡBqJqo4b6ot
方法，也適當小心使用。“樹洞香港THK utee363Please respect copyright.ＰＥＮＡＮＡ1gDidhCyeh
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱363Please respect copyright.ＰＥＮＡＮＡaUFU6k1zW3
症症狀有正向關係），因此相形見細。363Please respect copyright.ＰＥＮＡＮＡ1NU5LH4AqR
This method is quite different from the above four363Please respect copyright.ＰＥＮＡＮＡuuabnjmAVC
methods: the first four are collectively called363Please respect copyright.ＰＥＮＡＮＡIcPH0HjjPp
"antecedent-focused" because they are used363Please respect copyright.ＰＥＮＡＮＡ6XTfiatOFX
before emotional reactions occur; the fifth one is363Please respect copyright.ＰＥＮＡＮＡKUWh8kMLwR
used after emotional reactions occur. Are363Please respect copyright.ＰＥＮＡＮＡJh6ng7B305
classified as "response-focused"). Many of the363Please respect copyright.ＰＥＮＡＮＡy4XR3PRdsP
response modulations involve different types of363Please respect copyright.ＰＥＮＡＮＡaoly79bMXg
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain363Please respect copyright.ＰＥＮＡＮＡZDtJN14DMv
effects on emotional management; however, we363Please respect copyright.ＰＥＮＡＮＡUsKt6SIKNe
must also consider the long-term impact of these363Please respect copyright.ＰＥＮＡＮＡJiUCVj2BMS
methods on our physical and mental health to363Please respect copyright.ＰＥＮＡＮＡM4OWqsoR63
prevent Problems such as alcohol and drug363Please respect copyright.ＰＥＮＡＮＡ6Bm3wZmgv0
abuse. In addition, expressive suppression is also363Please respect copyright.ＰＥＮＡＮＡ3hQxxciH4o
a method to suppress emotions. Although it is363Please respect copyright.ＰＥＮＡＮＡdfqo3NQQD6
useful for controlling expressions and heart rate, it363Please respect copyright.ＰＥＮＡＮＡkYvvTVEcy4
has a lower effect on restraining negative emotions363Please respect copyright.ＰＥＮＡＮＡXyysON3psu
than reevaluating cognition: and because it is more363Please respect copyright.ＰＥＮＡＮＡxspC9n9Lqt
effective. To be deliberate, it consumes more363Please respect copyright.ＰＥＮＡＮＡ7RgsxZcj0o
energy: it may also damage our ability to express363Please respect copyright.ＰＥＮＡＮＡES5iQJCY4C
positive emotions, weaken our social skills, and is363Please respect copyright.ＰＥＮＡＮＡZbH9OvjW9X
unhealthy for physical and mental development363Please respect copyright.ＰＥＮＡＮＡQpsuJhGmMi
(for example, it has a positive relationship with363Please respect copyright.ＰＥＮＡＮＡm0xkDEPAkM
depression symptoms), so it is different. If you363Please respect copyright.ＰＥＮＡＮＡGvShjvP4fc
really want to use
this method, you should also use it carefully. "Tree363Please respect copyright.ＰＥＮＡＮＡlu3w86AyiR
Hole Hong Kong THK utee Thiking Phontnct.
