x
Relieve 緩解329Please respect copyright.ＰＥＮＡＮＡK786212tIQ
Situation 情境/情況329Please respect copyright.ＰＥＮＡＮＡnusFYfOPSq
Selection 選擇329Please respect copyright.ＰＥＮＡＮＡWXolStDmxQ
Accurately 準確329Please respect copyright.ＰＥＮＡＮＡojBbm1AVIY
comfortable 舒服的329Please respect copyright.ＰＥＮＡＮＡR6JzMN2v0U
emotion-related 情緒相關329Please respect copyright.ＰＥＮＡＮＡuYaiArCU4b
pressured 壓力大329Please respect copyright.ＰＥＮＡＮＡWRn8nqIQV1
1.(Situation selection)（情境選擇）329Please respect copyright.ＰＥＮＡＮＡjG1dwl84Mo
我們在酒吧，我們會感到舒暢：在面對課本時，我329Please respect copyright.ＰＥＮＡＮＡ96yxtqsh6R
們會感到有壓力。情境選擇涉及選擇避免或接近某329Please respect copyright.ＰＥＮＡＮＡJFpgS06aRq
些特殊的情況。選擇避免開或減少 某些情境時，我329Please respect copyright.ＰＥＮＡＮＡSI4C4Kq33T
們可以減低出現相對應情緒的機會；反之，如果想329Please respect copyright.ＰＥＮＡＮＡmejHhWx43y
引引起某些特定情緒，我們可以主動進入相關的情329Please respect copyright.ＰＥＮＡＮＡoYA3amX7Re
境中。我們在客廳中，也常常用到這些技巧。 想緩329Please respect copyright.ＰＥＮＡＮＡHH53NB45uK
解緩解壓力，我們可以選擇暫時放下工作，離開令329Please respect copyright.ＰＥＮＡＮＡbB70jGJUE0
自己覺得有壓力的環境。又或者想感受快感時，便329Please respect copyright.ＰＥＮＡＮＡxTJ55uGG6j
會約好友把酒談歡不過，要善用這招並不容易，因329Please respect copyright.ＰＥＮＡＮＡaMqpFRpvwF
為人很難 準確的預料未來的情緒反應，與多年不見329Please respect copyright.ＰＥＮＡＮＡw26N02Tgms
的朋友聚舊，最後會有什麼反應，很難說得準。故329Please respect copyright.ＰＥＮＡＮＡfI6sqCjwPl
此，我們往往無法準確而適當地判斷應避免或接近329Please respect copyright.ＰＥＮＡＮＡrGbMbVbWG3
某種情境。329Please respect copyright.ＰＥＮＡＮＡhCrd76xEoG
We can think of many emotion-related situations.329Please respect copyright.ＰＥＮＡＮＡP7UNvJa6gY
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 get329Please respect copyright.ＰＥＮＡＮＡ3HsYhv0bmA
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.329Please respect copyright.ＰＥＮＡＮＡQAg9CM59HI
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 will329Please respect copyright.ＰＥＮＡＮＡ5ehV4t6Crn
happen in the end when you get together with329Please respect copyright.ＰＥＮＡＮＡLhIGevvPQI
friends you have not seen for many
years It's hard to be precise. Therefore, we are329Please respect copyright.ＰＥＮＡＮＡDgPx26ncNo
often unable to accurately and appropriately judge329Please respect copyright.ＰＥＮＡＮＡNS6ZY09v9o
which situations to avoid or approach.329Please respect copyright.ＰＥＮＡＮＡyhHfrrBNmY
Modification 調整/修改329Please respect copyright.ＰＥＮＡＮＡ7uqu85rtK4
2.(Situation modification)(情境調整)329Please respect copyright.ＰＥＮＡＮＡkKgNN0qyiw
有時我們縱使難以選擇周圍的情境但仍可靠的個人329Please respect copyright.ＰＥＮＡＮＡd7klGHFbu3
行為調整。情境調整是修改外在，周圍（而非內心329Please respect copyright.ＰＥＮＡＮＡe4TEBrGw2G
世界）的情境以改變環境帶來的情緒影響。例如如329Please respect copyright.ＰＥＮＡＮＡpF3y2FJtZ6
果我們突然遇上上前度的話 ，我們可透過預測自身329Please respect copyright.ＰＥＮＡＮＡzl7ug8lVhe
情緒和可能出現的反應去決定要不要和他（她）說329Please respect copyright.ＰＥＮＡＮＡHchr5jrWeg
話，又或者調節個性的內容，身體距離等，造成不329Please respect copyright.ＰＥＮＡＮＡFg9mMzZ4lh
想要或達致想要的情緒，如避免尷尬， 或保留自然329Please respect copyright.ＰＥＮＡＮＡOgLL5HLImb
。329Please respect copyright.ＰＥＮＡＮＡQNco0HZ9MM
Sometimes, even though it is difficult to choose the329Please respect copyright.ＰＥＮＡＮＡb1g4jWEWNf
surrounding situation, we still rely on personal329Please respect copyright.ＰＥＮＡＮＡkCUcexb6WC
behavior adjustment. Situational adjustment is to329Please respect copyright.ＰＥＮＡＮＡGZ9UboUDUF
modify the external and surrounding (not the inner329Please respect copyright.ＰＥＮＡＮＡOMglEd5g3L
world) situation to change the emotional
impact of the environment. For example, if we329Please respect copyright.ＰＥＮＡＮＡqbaQ19iKSG
suddenly meet the former degree, we can predict329Please respect copyright.ＰＥＮＡＮＡOMvRxGN8uP
our own emotions and possible reactions to decide329Please respect copyright.ＰＥＮＡＮＡ5BwV4HFfvP
whether to talk to him or her, or adjust the content329Please respect copyright.ＰＥＮＡＮＡko1dDHAMTX
of the conversation, physical distance, etc., to329Please respect copyright.ＰＥＮＡＮＡ3piXVdnsoa
avoid unwanted or achieve Desired emotions,329Please respect copyright.ＰＥＮＡＮＡdykNzWac6j
such as avoiding embarrassment, or staying as329Please respect copyright.ＰＥＮＡＮＡQuWsdXssyb
natural as possible.329Please respect copyright.ＰＥＮＡＮＡ2aqWklMFou
Attentional 注意329Please respect copyright.ＰＥＮＡＮＡMkae1aPP1y
Deployment 部署/ 投放329Please respect copyright.ＰＥＮＡＮＡqJiPP0YHD9
3.(Attentional deployment)(注意投放)329Please respect copyright.ＰＥＮＡＮＡnP7DTQ5vch
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠329Please respect copyright.ＰＥＮＡＮＡlhrF1QZewQ
的個人行為調整。雖然如此，四周環境及他人的反329Please respect copyright.ＰＥＮＡＮＡpAWdvQ0tep
應甚至可能不如我們預期。我們的周圍環境和生活329Please respect copyright.ＰＥＮＡＮＡNtQrdWZvCJ
之中實際上還充滿了許許多多其他事物 ，而部分的329Please respect copyright.ＰＥＮＡＮＡGEdfB0ePf4
事物會超過大機會引起適當的情緒反應。這個將注329Please respect copyright.ＰＥＮＡＮＡm4MJAamw5U
意力集中或轉移開的過程，就是注意投放。其中一329Please respect copyright.ＰＥＮＡＮＡXa4W0SAppY
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329Please respect copyright.ＰＥＮＡＮＡlW7ecE4e4q
擇專注 下次面試機會或自己的其他興趣，這樣我們329Please respect copyright.ＰＥＮＡＮＡ9U3YIgcYGi
可以減少相關情緒的出現及其帶來的影響。適用範329Please respect copyright.ＰＥＮＡＮＡc3F4tLIJqn
圍方面，有研究指出，它在應對高強度的情緒時，329Please respect copyright.ＰＥＮＡＮＡsVLQBe2gHv
由於易於應用，因此比起其他 方法有效。而且，沉329Please respect copyright.ＰＥＮＡＮＡl2ZdsvwASQ
思（反芻）和憂慮（令人擔憂）等也算是把關注由329Please respect copyright.ＰＥＮＡＮＡp1exljxlSM
情緒分散至思考，以免直接受情緒影響的方法，不329Please respect copyright.ＰＥＮＡＮＡkDvD7j5Ssy
過這些方法可能會使人的思想集中在而不是情緒上329Please respect copyright.ＰＥＮＡＮＡt4NknQxLzq
，最後 “樹洞香港Futee Thisking heent”可能會適度329Please respect copyright.ＰＥＮＡＮＡ7lcrTOjvVE
得其反，造成造成的情緒影響。329Please respect copyright.ＰＥＮＡＮＡ174LJXVAFN
Sometimes even though it is difficult to choose the329Please respect copyright.ＰＥＮＡＮＡ40Z7oyTpOh
surrounding situation, we still rely on personal329Please respect copyright.ＰＥＮＡＮＡuueEFcW5f4
behavior adjustment. Even so, the surrounding329Please respect copyright.ＰＥＮＡＮＡGiMjUXbEkX
environment and the reactions of others may still329Please respect copyright.ＰＥＮＡＮＡ0KmLb4RrDh
be worse than we expected. Our surrounding329Please respect copyright.ＰＥＮＡＮＡF1pGWlicVL
environment and life are actually full of many other329Please respect copyright.ＰＥＮＡＮＡdTwxWomU4b
things, and some things have a greater chance of329Please respect copyright.ＰＥＮＡＮＡ45xxJKsS2v
eliciting appropriate
emotional reactions. This process of focusing or329Please respect copyright.ＰＥＮＡＮＡTtlYodJHSl
removing one's attention is to pay attention. One329Please respect copyright.ＰＥＮＡＮＡowi683Q4PR
of the main methods is to distraction. For example,329Please respect copyright.ＰＥＮＡＮＡHorQrXLURX
if you are frustrated in your job search, you can329Please respect copyright.ＰＥＮＡＮＡ6CSvuq4Zny
choose to focus on the next interview opportunity329Please respect copyright.ＰＥＮＡＮＡtwVxdbidER
or your other interests, so that we can reduce the329Please respect copyright.ＰＥＮＡＮＡxEIcNa1NfZ
appearance of related emotions and their impact.329Please respect copyright.ＰＥＮＡＮＡiwrqaLGsRY
In terms of scope of application, some studies329Please respect copyright.ＰＥＮＡＮＡ3QDuoOT3nN
have pointed out that it is more effective than other329Please respect copyright.ＰＥＮＡＮＡJUgfc19hy9
methods because it is easy to apply when dealing329Please respect copyright.ＰＥＮＡＮＡ9uRHDZOKnW
with high-intensity emotions. In addition,329Please respect copyright.ＰＥＮＡＮＡhyPuN6yOdZ
rumination and worrying can also be regarded as329Please respect copyright.ＰＥＮＡＮＡzSCR2p3yV0
methods for distracting attention from emotions to329Please respect copyright.ＰＥＮＡＮＡvLycGBTBHZ
thinking, so as not to be directly affected by329Please respect copyright.ＰＥＮＡＮＡgbTDPwSSQg
emotions, but these methods may cause people to329Please respect copyright.ＰＥＮＡＮＡUc4m52quMz
focus on negative emotions, which may be329Please respect copyright.ＰＥＮＡＮＡkmYF31ZLTd
counterproductive
in the end. , Causing greater emotional impact.329Please respect copyright.ＰＥＮＡＮＡu0jjSRHxTz
"Tree Hole Hong Kong Futee Thisking heent329Please respect copyright.ＰＥＮＡＮＡqdbxPpJS0l
Cognitive 認知性329Please respect copyright.ＰＥＮＡＮＡzD7Jfgz7Yp
change 改變/變化329Please respect copyright.ＰＥＮＡＮＡR16tL6f59y
trian 訓練329Please respect copyright.ＰＥＮＡＮＡDOwJcepkYi
4.(Cognitive change)(改變認知)329Please respect copyright.ＰＥＮＡＮＡm9KvVJHVZr
不過，事情的好與壞往往只是角度和認知的問題，329Please respect copyright.ＰＥＮＡＮＡrVoPJZZe4B
所以如果我們可改變對情況的評估，從而改變其 情329Please respect copyright.ＰＥＮＡＮＡFH5uBLrUyk
緒暗示。而改變認知中的主要方法之一，是重新評329Please respect copyright.ＰＥＮＡＮＡuIKTxQIJCA
估認知（認知重新評估）。它的意思是透過重新演329Please respect copyright.ＰＥＮＡＮＡP4HV5rULag
譯譯事件的會義，以改變事件的情緒影響。如果我329Please respect copyright.ＰＥＮＡＮＡOuw7A5z5gN
們考試不及格，好友卻 考了第一，我們或會有嫉妒329Please respect copyright.ＰＥＮＡＮＡbfQFEPlIQA
忌，埋怨等反應，但如果我們改變這一事的理解，329Please respect copyright.ＰＥＮＡＮＡCaLaKyxIqL
解釋為為好友自豪，並決定見賢思齊的話，便可以329Please respect copyright.ＰＥＮＡＮＡkb2HsA0Dbm
把它的情緒轉化為正面，甚至 化作動力。而心理學329Please respect copyright.ＰＥＮＡＮＡPWq41xcA42
研究亦指出，這方法對我們健康和人際關係都有正329Please respect copyright.ＰＥＮＡＮＡMGwEKkAeTS
面影響；不過，它由於難以克服，往往較適用於應329Please respect copyright.ＰＥＮＡＮＡTBplS0Do4X
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 utee329Please respect copyright.ＰＥＮＡＮＡDXu8gG97Xc
Thiking Phontnct。329Please respect copyright.ＰＥＮＡＮＡq3bJhP4aQS
Although the above three methods are effective,329Please respect copyright.ＰＥＮＡＮＡtGutPnBnrh
they have not really changed the causal329Please respect copyright.ＰＥＮＡＮＡhj0rzWGML6
relationship between the situation and our329Please respect copyright.ＰＥＮＡＮＡ5Q3QSbbQIZ
emotions. However, whether things are good or329Please respect copyright.ＰＥＮＡＮＡOHZjg9Ht0K
bad is often just a matter of perspective and329Please respect copyright.ＰＥＮＡＮＡrVkAdashw6
perception, so if we can change our assessment of329Please respect copyright.ＰＥＮＡＮＡClyQPtHdFg
the situation, we can change its emotional329Please respect copyright.ＰＥＮＡＮＡ0afxFkwh1W
meaning. One of the main ways to change329Please respect copyright.ＰＥＮＡＮＡkmyHImp6zB
cognition is to re-evaluate cognition (cognitive329Please respect copyright.ＰＥＮＡＮＡyYg0TjuChV
reappraisal). It means to change the emotional329Please respect copyright.ＰＥＮＡＮＡv4TfRwUT7S
impact of the event by reinterpreting the meaning329Please respect copyright.ＰＥＮＡＮＡlRrXYrfkkp
of the event. If we fail the exam and our friend329Please respect copyright.ＰＥＮＡＮＡscYCGycUWr
gets the first place, we may react with jealousy and329Please respect copyright.ＰＥＮＡＮＡ8dh9GnTboY
complaint, but if we change our understanding of329Please respect copyright.ＰＥＮＡＮＡhgzk3izxNb
the matter and interpret it as being proud of a329Please respect copyright.ＰＥＮＡＮＡYswOX9nYTV
friend and decide to
see the best, we can Negative emotions turn into329Please respect copyright.ＰＥＮＡＮＡP0YRiIelxQ
positive, even into motivation. And psychological329Please respect copyright.ＰＥＮＡＮＡgmkaTGpZ4A
research also pointed out that this method has a329Please respect copyright.ＰＥＮＡＮＡeo87SZiXUz
positive impact on our health and interpersonal329Please respect copyright.ＰＥＮＡＮＡiaWmBlm4lt
relationships; however, because of its greater329Please respect copyright.ＰＥＮＡＮＡOyTO7AVjRL
difficulty, it is often more suitable for coping with329Please respect copyright.ＰＥＮＡＮＡTnHcpwqrmA
lower-intensity emotions, and it is more likely to be329Please respect copyright.ＰＥＮＡＮＡDozUE7YZqC
used in certain situations. It will happen in329Please respect copyright.ＰＥＮＡＮＡjXpj4LjMEo
batches. "Tree Hole Hong Kong THK utee Thiking329Please respect copyright.ＰＥＮＡＮＡG9XKU5R8rN
Phontnct.329Please respect copyright.ＰＥＮＡＮＡ7DwSzKYrVV
response 反應/響應329Please respect copyright.ＰＥＮＡＮＡBxwDxAk8rW
modulation 調製329Please respect copyright.ＰＥＮＡＮＡuXhtfvCOhw
5.(Response modulation)(反應調製)329Please respect copyright.ＰＥＮＡＮＡax1ZArwI8Z
此方法和上面某些方法有相當大的差異：前原因是329Please respect copyright.ＰＥＮＡＮＡpVnkKT38rq
因為用於出現情緒反應之前，被合稱為“前攝調節329Please respect copyright.ＰＥＮＡＮＡbXXfsF6kKa
”（antcedent-focused）；第五種由於用於發生情緒329Please respect copyright.ＰＥＮＡＮＡS20pl82uyI
反應後， 反應調製當中有大量涉及不同類型行為，329Please respect copyright.ＰＥＮＡＮＡ5t7Cjr6esV
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329Please respect copyright.ＰＥＮＡＮＡBgRLavzlFd
，我們也必須考慮 另外，壓抑表達（表情抑制）也329Please respect copyright.ＰＥＮＡＮＡW6gpvml75Z
是一個方法把情緒忍住不表達出來，雖然對控製表329Please respect copyright.ＰＥＮＡＮＡt9ilBSpMOs
情，心率等有一定 用處，分數開始重新評估認知，329Please respect copyright.ＰＥＮＡＮＡ1hbIRzLHTe
它對克制的情緒作用減少：而因為它更刻意意，所329Please respect copyright.ＰＥＮＡＮＡQKBXYkBu4z
耗用能量代謝：它也可能損害我們表達正面情緒的329Please respect copyright.ＰＥＮＡＮＡsTQCO83YTU
能力，減少我們的社交能力，對 如果真的要使用此329Please respect copyright.ＰＥＮＡＮＡoCj8goeQE3
方法，也適當小心使用。“樹洞香港THK utee329Please respect copyright.ＰＥＮＡＮＡvl2HudDFZC
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱329Please respect copyright.ＰＥＮＡＮＡdpYIvFnLYr
症症狀有正向關係），因此相形見細。329Please respect copyright.ＰＥＮＡＮＡE2oB0hs231
This method is quite different from the above four329Please respect copyright.ＰＥＮＡＮＡRtr5eCgYc9
methods: the first four are collectively called329Please respect copyright.ＰＥＮＡＮＡpY4eIn4HhL
"antecedent-focused" because they are used329Please respect copyright.ＰＥＮＡＮＡwSPaQlVVQr
before emotional reactions occur; the fifth one is329Please respect copyright.ＰＥＮＡＮＡ55VSc4htEY
used after emotional reactions occur. Are329Please respect copyright.ＰＥＮＡＮＡLvFqbQSYwS
classified as "response-focused"). Many of the329Please respect copyright.ＰＥＮＡＮＡL5AqCUpfdr
response modulations involve different types of329Please respect copyright.ＰＥＮＡＮＡK4w6EIUTfG
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain329Please respect copyright.ＰＥＮＡＮＡGWvBeUXBpq
effects on emotional management; however, we329Please respect copyright.ＰＥＮＡＮＡ82fRuksREu
must also consider the long-term impact of these329Please respect copyright.ＰＥＮＡＮＡ3YGifYhjHR
methods on our physical and mental health to329Please respect copyright.ＰＥＮＡＮＡPxzK7GmHYh
prevent Problems such as alcohol and drug329Please respect copyright.ＰＥＮＡＮＡ96vA81KBiC
abuse. In addition, expressive suppression is also329Please respect copyright.ＰＥＮＡＮＡgeueIhasYH
a method to suppress emotions. Although it is329Please respect copyright.ＰＥＮＡＮＡiDDILzD3vB
useful for controlling expressions and heart rate, it329Please respect copyright.ＰＥＮＡＮＡLQguXyXmuO
has a lower effect on restraining negative emotions329Please respect copyright.ＰＥＮＡＮＡud0PCt25kR
than reevaluating cognition: and because it is more329Please respect copyright.ＰＥＮＡＮＡIN4SIbZ81F
effective. To be deliberate, it consumes more329Please respect copyright.ＰＥＮＡＮＡtxCdkszzX7
energy: it may also damage our ability to express329Please respect copyright.ＰＥＮＡＮＡdAudUj4NAR
positive emotions, weaken our social skills, and is329Please respect copyright.ＰＥＮＡＮＡQMDs1oaobt
unhealthy for physical and mental development329Please respect copyright.ＰＥＮＡＮＡ24LcDnAcoQ
(for example, it has a positive relationship with329Please respect copyright.ＰＥＮＡＮＡ2f53eTNfS2
depression symptoms), so it is different. If you329Please respect copyright.ＰＥＮＡＮＡBJ1VBXcOMt
really want to use
this method, you should also use it carefully. "Tree329Please respect copyright.ＰＥＮＡＮＡDZToIWzwg4
Hole Hong Kong THK utee Thiking Phontnct.
