Relieve 緩解145Please respect copyright.PENANAoDDW9aiPmk
Situation 情境/情況145Please respect copyright.PENANAISptj0ydvi
Selection 選擇145Please respect copyright.PENANAFUn7TsOEW3
Accurately 準確145Please respect copyright.PENANAoOhdwzyCDG
comfortable 舒服的145Please respect copyright.PENANAbnGyfz3dx9
emotion-related 情緒相關145Please respect copyright.PENANAElYaeHc2E6
pressured 壓力大145Please respect copyright.PENANAFWXfK2V6mL
1.(Situation selection)(情境選擇)145Please respect copyright.PENANA89DXcQ0AQD
我們在酒吧,我們會感到舒暢:在面對課本時,我145Please respect copyright.PENANA8BvJB2AtU0
們會感到有壓力。情境選擇涉及選擇避免或接近某145Please respect copyright.PENANAn3Y4cGmt3I
些特殊的情況。選擇避免開或減少 某些情境時,我145Please respect copyright.PENANA3xTxqJJi4D
們可以減低出現相對應情緒的機會;反之,如果想145Please respect copyright.PENANAi1Yq5TII5M
引引起某些特定情緒,我們可以主動進入相關的情145Please respect copyright.PENANA93mcl9HpRt
境中。我們在客廳中,也常常用到這些技巧。 想緩145Please respect copyright.PENANALiYoiqsBsi
解緩解壓力,我們可以選擇暫時放下工作,離開令145Please respect copyright.PENANAR9jYiEaMh9
自己覺得有壓力的環境。又或者想感受快感時,便145Please respect copyright.PENANAhS3ZMvCQ5Y
會約好友把酒談歡不過,要善用這招並不容易,因145Please respect copyright.PENANAQ1MFngDxqV
為人很難 準確的預料未來的情緒反應,與多年不見145Please respect copyright.PENANAeRgmCqezaT
的朋友聚舊,最後會有什麼反應,很難說得準。故145Please respect copyright.PENANAMxGevNgRVU
此,我們往往無法準確而適當地判斷應避免或接近145Please respect copyright.PENANAHsVfoEJbkC
某種情境。145Please respect copyright.PENANARTHtSwjbHz
We can think of many emotion-related situations.145Please respect copyright.PENANAUoD1qk2Dq0
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 get145Please respect copyright.PENANAtYJ1AVJ8Bn
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.145Please respect copyright.PENANA5vH06qweB1
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 will145Please respect copyright.PENANAv3YqRsDSvH
happen in the end when you get together with145Please respect copyright.PENANA9wy6ga7Z6p
friends you have not seen for many
years It's hard to be precise. Therefore, we are145Please respect copyright.PENANAFp08TmUgdz
often unable to accurately and appropriately judge145Please respect copyright.PENANA4zlnZZTHbK
which situations to avoid or approach.145Please respect copyright.PENANAJTaPjCaXRO
Modification 調整/修改145Please respect copyright.PENANAETeo0HASD4
2.(Situation modification)(情境調整)145Please respect copyright.PENANAm3Gd4f9fTD
有時我們縱使難以選擇周圍的情境但仍可靠的個人145Please respect copyright.PENANAwZHGkM5JkU
行為調整。情境調整是修改外在,周圍(而非內心145Please respect copyright.PENANAfbwKXIx7dw
世界)的情境以改變環境帶來的情緒影響。例如如145Please respect copyright.PENANAXrdaydZAgE
果我們突然遇上上前度的話 ,我們可透過預測自身145Please respect copyright.PENANAXiboSHHNBB
情緒和可能出現的反應去決定要不要和他(她)說145Please respect copyright.PENANAzFUTSfoPqo
話,又或者調節個性的內容,身體距離等,造成不145Please respect copyright.PENANAQwqjhvReh0
想要或達致想要的情緒,如避免尷尬, 或保留自然145Please respect copyright.PENANAOUoTZAvkiT
。145Please respect copyright.PENANA8BQfaF2XGr
Sometimes, even though it is difficult to choose the145Please respect copyright.PENANAvFN75vkL6y
surrounding situation, we still rely on personal145Please respect copyright.PENANAzOjBYExRGX
behavior adjustment. Situational adjustment is to145Please respect copyright.PENANAbtE3WTaLLN
modify the external and surrounding (not the inner145Please respect copyright.PENANAcqyZUHdoNs
world) situation to change the emotional
impact of the environment. For example, if we145Please respect copyright.PENANAcYJzZGoYoK
suddenly meet the former degree, we can predict145Please respect copyright.PENANACVqp1Zbz9F
our own emotions and possible reactions to decide145Please respect copyright.PENANAEuyH9C3NEi
whether to talk to him or her, or adjust the content145Please respect copyright.PENANAG1ZC0cnWkI
of the conversation, physical distance, etc., to145Please respect copyright.PENANADFF0aGan5f
avoid unwanted or achieve Desired emotions,145Please respect copyright.PENANAGRyAjyRcO3
such as avoiding embarrassment, or staying as145Please respect copyright.PENANAa7rtKUQXgZ
natural as possible.145Please respect copyright.PENANAh5i7G0AsWY
Attentional 注意145Please respect copyright.PENANAYkD6304SC7
Deployment 部署/ 投放145Please respect copyright.PENANA21wnSN4yqW
3.(Attentional deployment)(注意投放)145Please respect copyright.PENANAuAYUzMxepq
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠145Please respect copyright.PENANA6sgXtANvgA
的個人行為調整。雖然如此,四周環境及他人的反145Please respect copyright.PENANAJPoL7WdyOF
應甚至可能不如我們預期。我們的周圍環境和生活145Please respect copyright.PENANAKsEOhAkWMr
之中實際上還充滿了許許多多其他事物 ,而部分的145Please respect copyright.PENANA7pHIlRtf1E
事物會超過大機會引起適當的情緒反應。這個將注145Please respect copyright.PENANAM6RTVMPwEo
意力集中或轉移開的過程,就是注意投放。其中一145Please respect copyright.PENANAGpDknKNQNa
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145Please respect copyright.PENANAQOkh8yAUlQ
擇專注 下次面試機會或自己的其他興趣,這樣我們145Please respect copyright.PENANAbh1GKxfkEO
可以減少相關情緒的出現及其帶來的影響。適用範145Please respect copyright.PENANAeGSkbUOusp
圍方面,有研究指出,它在應對高強度的情緒時,145Please respect copyright.PENANAHHASZAeASn
由於易於應用,因此比起其他 方法有效。而且,沉145Please respect copyright.PENANAcA69Nct45Y
思(反芻)和憂慮(令人擔憂)等也算是把關注由145Please respect copyright.PENANAlcJ6DqZVmN
情緒分散至思考,以免直接受情緒影響的方法,不145Please respect copyright.PENANAiB5EanLczr
過這些方法可能會使人的思想集中在而不是情緒上145Please respect copyright.PENANAs1VfijxSvC
,最後 “樹洞香港Futee Thisking heent”可能會適度145Please respect copyright.PENANAqbRkgueRz1
得其反,造成造成的情緒影響。145Please respect copyright.PENANAO73L0vD9v2
Sometimes even though it is difficult to choose the145Please respect copyright.PENANATgESbqSUlV
surrounding situation, we still rely on personal145Please respect copyright.PENANA8qYFodsM9y
behavior adjustment. Even so, the surrounding145Please respect copyright.PENANAFznfbqVNER
environment and the reactions of others may still145Please respect copyright.PENANA5rip4DHIsn
be worse than we expected. Our surrounding145Please respect copyright.PENANAiw2EwVqm68
environment and life are actually full of many other145Please respect copyright.PENANAF2ILYx9rFH
things, and some things have a greater chance of145Please respect copyright.PENANAnFW5hPRRVc
eliciting appropriate
emotional reactions. This process of focusing or145Please respect copyright.PENANA2m4JJVIxeR
removing one's attention is to pay attention. One145Please respect copyright.PENANAmJb95rbisU
of the main methods is to distraction. For example,145Please respect copyright.PENANAhC3yDaQsVu
if you are frustrated in your job search, you can145Please respect copyright.PENANADl1hgBGCb8
choose to focus on the next interview opportunity145Please respect copyright.PENANAWt70xIf9Sf
or your other interests, so that we can reduce the145Please respect copyright.PENANAeJYd93J5bH
appearance of related emotions and their impact.145Please respect copyright.PENANAQEaBuD5xe1
In terms of scope of application, some studies145Please respect copyright.PENANAvMKsCwrnC9
have pointed out that it is more effective than other145Please respect copyright.PENANAHZuCngXuKi
methods because it is easy to apply when dealing145Please respect copyright.PENANAbJqFBSGMIP
with high-intensity emotions. In addition,145Please respect copyright.PENANAFEKaRlrpVh
rumination and worrying can also be regarded as145Please respect copyright.PENANALdK5zeIFWG
methods for distracting attention from emotions to145Please respect copyright.PENANAAtjbt677aK
thinking, so as not to be directly affected by145Please respect copyright.PENANAuD1Si9FLw1
emotions, but these methods may cause people to145Please respect copyright.PENANAS1tIQd2NZ3
focus on negative emotions, which may be145Please respect copyright.PENANAS6ytChRew0
counterproductive
in the end. , Causing greater emotional impact.145Please respect copyright.PENANAwk9XLe043L
"Tree Hole Hong Kong Futee Thisking heent145Please respect copyright.PENANAGlwCm4wKmm
Cognitive 認知性145Please respect copyright.PENANAdMhCEBWhI0
change 改變/變化145Please respect copyright.PENANAoORxtngPJx
trian 訓練145Please respect copyright.PENANABcjcCJSrjd
4.(Cognitive change)(改變認知)145Please respect copyright.PENANAtCle68nWUs
不過,事情的好與壞往往只是角度和認知的問題,145Please respect copyright.PENANAdBQawoQ1Rb
所以如果我們可改變對情況的評估,從而改變其 情145Please respect copyright.PENANAVTEKkPPpaz
緒暗示。而改變認知中的主要方法之一,是重新評145Please respect copyright.PENANAE5Bc8CLVbO
估認知(認知重新評估)。它的意思是透過重新演145Please respect copyright.PENANAdsTUdmiA2Z
譯譯事件的會義,以改變事件的情緒影響。如果我145Please respect copyright.PENANADb9vpd2pID
們考試不及格,好友卻 考了第一,我們或會有嫉妒145Please respect copyright.PENANAMwb6w3rFGy
忌,埋怨等反應,但如果我們改變這一事的理解,145Please respect copyright.PENANA5zjv2Li3hQ
解釋為為好友自豪,並決定見賢思齊的話,便可以145Please respect copyright.PENANAPeKh2ZETPP
把它的情緒轉化為正面,甚至 化作動力。而心理學145Please respect copyright.PENANAiiL2aZjpbf
研究亦指出,這方法對我們健康和人際關係都有正145Please respect copyright.PENANAbD5QUtzlFS
面影響;不過,它由於難以克服,往往較適用於應145Please respect copyright.PENANAof8McBHNHi
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 utee145Please respect copyright.PENANAwcGy67XICR
Thiking Phontnct。145Please respect copyright.PENANAmAJ7fJmpx5
Although the above three methods are effective,145Please respect copyright.PENANADhjgnETzQj
they have not really changed the causal145Please respect copyright.PENANA0sFl4R7xwJ
relationship between the situation and our145Please respect copyright.PENANA0lX1rxOdEE
emotions. However, whether things are good or145Please respect copyright.PENANAj8VqzYB9Tp
bad is often just a matter of perspective and145Please respect copyright.PENANASULcTHNlWd
perception, so if we can change our assessment of145Please respect copyright.PENANAeNyB3ZwIAK
the situation, we can change its emotional145Please respect copyright.PENANAFHOspJMaXN
meaning. One of the main ways to change145Please respect copyright.PENANAAs8F2Onp7R
cognition is to re-evaluate cognition (cognitive145Please respect copyright.PENANArSTJq4w7Io
reappraisal). It means to change the emotional145Please respect copyright.PENANAEfDxmd08Qf
impact of the event by reinterpreting the meaning145Please respect copyright.PENANA9KRrii9n5U
of the event. If we fail the exam and our friend145Please respect copyright.PENANAez9ob8qNOF
gets the first place, we may react with jealousy and145Please respect copyright.PENANAQdwUCem4Ks
complaint, but if we change our understanding of145Please respect copyright.PENANA1J8jd28SJ2
the matter and interpret it as being proud of a145Please respect copyright.PENANA7HmVquKf8L
friend and decide to
see the best, we can Negative emotions turn into145Please respect copyright.PENANAMkSprhRR2v
positive, even into motivation. And psychological145Please respect copyright.PENANA9a4Z8gBNuV
research also pointed out that this method has a145Please respect copyright.PENANA3ZDXYYJUjn
positive impact on our health and interpersonal145Please respect copyright.PENANAXGWZrIiboR
relationships; however, because of its greater145Please respect copyright.PENANA0VigQ16erH
difficulty, it is often more suitable for coping with145Please respect copyright.PENANA5geCB2rqYy
lower-intensity emotions, and it is more likely to be145Please respect copyright.PENANAs7Y5HSEKwx
used in certain situations. It will happen in145Please respect copyright.PENANAw8geRFRSJ7
batches. "Tree Hole Hong Kong THK utee Thiking145Please respect copyright.PENANAkZ1myibcDj
Phontnct.145Please respect copyright.PENANAFcPELrynvL
response 反應/響應145Please respect copyright.PENANAuScYDxGJoX
modulation 調製145Please respect copyright.PENANAE8NuSO6uiD
5.(Response modulation)(反應調製)145Please respect copyright.PENANAsMNDbD5SfS
此方法和上面某些方法有相當大的差異:前原因是145Please respect copyright.PENANAXpQpDGJpAd
因為用於出現情緒反應之前,被合稱為“前攝調節145Please respect copyright.PENANAZATZelt8Ky
”(antcedent-focused);第五種由於用於發生情緒145Please respect copyright.PENANAmw4KD2gpao
反應後, 反應調製當中有大量涉及不同類型行為,145Please respect copyright.PENANARZVTTqs02p
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145Please respect copyright.PENANAXgMug75Z1M
,我們也必須考慮 另外,壓抑表達(表情抑制)也145Please respect copyright.PENANAc77ZNDmjHn
是一個方法把情緒忍住不表達出來,雖然對控製表145Please respect copyright.PENANAyQKfygiybF
情,心率等有一定 用處,分數開始重新評估認知,145Please respect copyright.PENANA8JQv2b8kiI
它對克制的情緒作用減少:而因為它更刻意意,所145Please respect copyright.PENANAbyXfCQy9ee
耗用能量代謝:它也可能損害我們表達正面情緒的145Please respect copyright.PENANAbR4BIDM6WF
能力,減少我們的社交能力,對 如果真的要使用此145Please respect copyright.PENANAee44kKoYlG
方法,也適當小心使用。“樹洞香港THK utee145Please respect copyright.PENANAqOzaLQpllm
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱145Please respect copyright.PENANAsfc6uK3QTm
症症狀有正向關係),因此相形見細。145Please respect copyright.PENANAiWo8vJvtMF
This method is quite different from the above four145Please respect copyright.PENANAXFVZei5GJy
methods: the first four are collectively called145Please respect copyright.PENANAcz3HSASr0I
"antecedent-focused" because they are used145Please respect copyright.PENANAT8Pary6Mge
before emotional reactions occur; the fifth one is145Please respect copyright.PENANAs9DoPLehDl
used after emotional reactions occur. Are145Please respect copyright.PENANAFHk7ZSIKUu
classified as "response-focused"). Many of the145Please respect copyright.PENANAB8nIJiuDa8
response modulations involve different types of145Please respect copyright.PENANAMVAe7llCnx
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain145Please respect copyright.PENANABJP8TDKWeA
effects on emotional management; however, we145Please respect copyright.PENANAnCCPyfXWSk
must also consider the long-term impact of these145Please respect copyright.PENANAVjhhpRssXt
methods on our physical and mental health to145Please respect copyright.PENANAvyeLN1QGWc
prevent Problems such as alcohol and drug145Please respect copyright.PENANAB88hKHAbjB
abuse. In addition, expressive suppression is also145Please respect copyright.PENANAbFdtQK3sHH
a method to suppress emotions. Although it is145Please respect copyright.PENANAM5t0hyd17x
useful for controlling expressions and heart rate, it145Please respect copyright.PENANA2V15K36onP
has a lower effect on restraining negative emotions145Please respect copyright.PENANATdOfV8REoF
than reevaluating cognition: and because it is more145Please respect copyright.PENANAvfgvsj7PPO
effective. To be deliberate, it consumes more145Please respect copyright.PENANAPh2FJXJaCS
energy: it may also damage our ability to express145Please respect copyright.PENANAFMQEGTUVJE
positive emotions, weaken our social skills, and is145Please respect copyright.PENANAtrFt9Gq8V8
unhealthy for physical and mental development145Please respect copyright.PENANABwj5hj7n0a
(for example, it has a positive relationship with145Please respect copyright.PENANA0zmEsuaxSJ
depression symptoms), so it is different. If you145Please respect copyright.PENANAXXdYLV3yyi
really want to use
this method, you should also use it carefully. "Tree145Please respect copyright.PENANAor6jCgX4X4
Hole Hong Kong THK utee Thiking Phontnct.