x
Relieve 緩解346Please respect copyright.ＰＥＮＡＮＡfg33k7GOGX
Situation 情境/情況346Please respect copyright.ＰＥＮＡＮＡJCQR03yzxm
Selection 選擇346Please respect copyright.ＰＥＮＡＮＡvVKiF3zRiB
Accurately 準確346Please respect copyright.ＰＥＮＡＮＡ22jMV8EdJE
comfortable 舒服的346Please respect copyright.ＰＥＮＡＮＡm4v4TX7FYI
emotion-related 情緒相關346Please respect copyright.ＰＥＮＡＮＡgfOkw2xJeC
pressured 壓力大346Please respect copyright.ＰＥＮＡＮＡ6xDuU2xUi7
1.(Situation selection)（情境選擇）346Please respect copyright.ＰＥＮＡＮＡ3heBtZx04V
我們在酒吧，我們會感到舒暢：在面對課本時，我346Please respect copyright.ＰＥＮＡＮＡ9NxIy1bP5M
們會感到有壓力。情境選擇涉及選擇避免或接近某346Please respect copyright.ＰＥＮＡＮＡFvk9TMUbjp
些特殊的情況。選擇避免開或減少 某些情境時，我346Please respect copyright.ＰＥＮＡＮＡsId4uxNslx
們可以減低出現相對應情緒的機會；反之，如果想346Please respect copyright.ＰＥＮＡＮＡtCImQqzxWM
引引起某些特定情緒，我們可以主動進入相關的情346Please respect copyright.ＰＥＮＡＮＡhImSSdLeuU
境中。我們在客廳中，也常常用到這些技巧。 想緩346Please respect copyright.ＰＥＮＡＮＡneRklLj5cw
解緩解壓力，我們可以選擇暫時放下工作，離開令346Please respect copyright.ＰＥＮＡＮＡ4pkKQOijrB
自己覺得有壓力的環境。又或者想感受快感時，便346Please respect copyright.ＰＥＮＡＮＡa7Q8chWVz4
會約好友把酒談歡不過，要善用這招並不容易，因346Please respect copyright.ＰＥＮＡＮＡpNTQvYDpxn
為人很難 準確的預料未來的情緒反應，與多年不見346Please respect copyright.ＰＥＮＡＮＡBoGMGB7SJS
的朋友聚舊，最後會有什麼反應，很難說得準。故346Please respect copyright.ＰＥＮＡＮＡKitbdjfYrq
此，我們往往無法準確而適當地判斷應避免或接近346Please respect copyright.ＰＥＮＡＮＡlK0hAlu0cN
某種情境。346Please respect copyright.ＰＥＮＡＮＡmmrGtIa3Na
We can think of many emotion-related situations.346Please respect copyright.ＰＥＮＡＮＡhRhYxB1Yfq
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 get346Please respect copyright.ＰＥＮＡＮＡBL3l8xadvg
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.346Please respect copyright.ＰＥＮＡＮＡ8kJ4ypAeCz
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 will346Please respect copyright.ＰＥＮＡＮＡqtyEpV6tT0
happen in the end when you get together with346Please respect copyright.ＰＥＮＡＮＡkkFwNC5cvD
friends you have not seen for many
years It's hard to be precise. Therefore, we are346Please respect copyright.ＰＥＮＡＮＡ7ahMxq6wVX
often unable to accurately and appropriately judge346Please respect copyright.ＰＥＮＡＮＡrHde9TNqzR
which situations to avoid or approach.346Please respect copyright.ＰＥＮＡＮＡTz3bY1PMK0
Modification 調整/修改346Please respect copyright.ＰＥＮＡＮＡKhqZ11XZ1P
2.(Situation modification)(情境調整)346Please respect copyright.ＰＥＮＡＮＡKtmz7YVvxx
有時我們縱使難以選擇周圍的情境但仍可靠的個人346Please respect copyright.ＰＥＮＡＮＡa4EqR93SYB
行為調整。情境調整是修改外在，周圍（而非內心346Please respect copyright.ＰＥＮＡＮＡvxV40zqivm
世界）的情境以改變環境帶來的情緒影響。例如如346Please respect copyright.ＰＥＮＡＮＡ1SGgGIVxDz
果我們突然遇上上前度的話 ，我們可透過預測自身346Please respect copyright.ＰＥＮＡＮＡdyLFB1EuPJ
情緒和可能出現的反應去決定要不要和他（她）說346Please respect copyright.ＰＥＮＡＮＡU7vQJ4o28y
話，又或者調節個性的內容，身體距離等，造成不346Please respect copyright.ＰＥＮＡＮＡWYa5yyXsRy
想要或達致想要的情緒，如避免尷尬， 或保留自然346Please respect copyright.ＰＥＮＡＮＡXly1mwoZjL
。346Please respect copyright.ＰＥＮＡＮＡKqB4uGdoHk
Sometimes, even though it is difficult to choose the346Please respect copyright.ＰＥＮＡＮＡDs3KPvn6AC
surrounding situation, we still rely on personal346Please respect copyright.ＰＥＮＡＮＡ4P3r6gbnWF
behavior adjustment. Situational adjustment is to346Please respect copyright.ＰＥＮＡＮＡhfYRmRXe8C
modify the external and surrounding (not the inner346Please respect copyright.ＰＥＮＡＮＡKoI1yMSmi9
world) situation to change the emotional
impact of the environment. For example, if we346Please respect copyright.ＰＥＮＡＮＡ1YJavB12ju
suddenly meet the former degree, we can predict346Please respect copyright.ＰＥＮＡＮＡRpA3Fv0inx
our own emotions and possible reactions to decide346Please respect copyright.ＰＥＮＡＮＡPtpbCHCcNY
whether to talk to him or her, or adjust the content346Please respect copyright.ＰＥＮＡＮＡkfKgwti1dt
of the conversation, physical distance, etc., to346Please respect copyright.ＰＥＮＡＮＡrd39E8yhJC
avoid unwanted or achieve Desired emotions,346Please respect copyright.ＰＥＮＡＮＡ7jUqdLdXah
such as avoiding embarrassment, or staying as346Please respect copyright.ＰＥＮＡＮＡXH3LcAUAQ2
natural as possible.346Please respect copyright.ＰＥＮＡＮＡK9cLwywSux
Attentional 注意346Please respect copyright.ＰＥＮＡＮＡYRM4GrIVZU
Deployment 部署/ 投放346Please respect copyright.ＰＥＮＡＮＡbwrTslDDHq
3.(Attentional deployment)(注意投放)346Please respect copyright.ＰＥＮＡＮＡ1NItX93FR0
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠346Please respect copyright.ＰＥＮＡＮＡaRf9OOmt0g
的個人行為調整。雖然如此，四周環境及他人的反346Please respect copyright.ＰＥＮＡＮＡ94jPHXz6PU
應甚至可能不如我們預期。我們的周圍環境和生活346Please respect copyright.ＰＥＮＡＮＡB7nrExPLpV
之中實際上還充滿了許許多多其他事物 ，而部分的346Please respect copyright.ＰＥＮＡＮＡm2XB113AS9
事物會超過大機會引起適當的情緒反應。這個將注346Please respect copyright.ＰＥＮＡＮＡPdI0xnmrKa
意力集中或轉移開的過程，就是注意投放。其中一346Please respect copyright.ＰＥＮＡＮＡcGBx9rmP1Z
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346Please respect copyright.ＰＥＮＡＮＡBMY8ahr2xu
擇專注 下次面試機會或自己的其他興趣，這樣我們346Please respect copyright.ＰＥＮＡＮＡWCJzv7jr4t
可以減少相關情緒的出現及其帶來的影響。適用範346Please respect copyright.ＰＥＮＡＮＡ6SORNNH9o1
圍方面，有研究指出，它在應對高強度的情緒時，346Please respect copyright.ＰＥＮＡＮＡMAxW875Ebv
由於易於應用，因此比起其他 方法有效。而且，沉346Please respect copyright.ＰＥＮＡＮＡobKLrLaI4P
思（反芻）和憂慮（令人擔憂）等也算是把關注由346Please respect copyright.ＰＥＮＡＮＡAcmGDgcmUR
情緒分散至思考，以免直接受情緒影響的方法，不346Please respect copyright.ＰＥＮＡＮＡa0tyud3Gpf
過這些方法可能會使人的思想集中在而不是情緒上346Please respect copyright.ＰＥＮＡＮＡdQo6wozPlP
，最後 “樹洞香港Futee Thisking heent”可能會適度346Please respect copyright.ＰＥＮＡＮＡshxQ0L8qSt
得其反，造成造成的情緒影響。346Please respect copyright.ＰＥＮＡＮＡim6tmIkkC3
Sometimes even though it is difficult to choose the346Please respect copyright.ＰＥＮＡＮＡcqCVg5w7U5
surrounding situation, we still rely on personal346Please respect copyright.ＰＥＮＡＮＡFAw086s6Wc
behavior adjustment. Even so, the surrounding346Please respect copyright.ＰＥＮＡＮＡGZLT4TXb2C
environment and the reactions of others may still346Please respect copyright.ＰＥＮＡＮＡxWBxlKNZY7
be worse than we expected. Our surrounding346Please respect copyright.ＰＥＮＡＮＡ7H9lEaJLAI
environment and life are actually full of many other346Please respect copyright.ＰＥＮＡＮＡxN0zNoXzzx
things, and some things have a greater chance of346Please respect copyright.ＰＥＮＡＮＡkWh6jhOa3z
eliciting appropriate
emotional reactions. This process of focusing or346Please respect copyright.ＰＥＮＡＮＡJ0sCeBjYcC
removing one's attention is to pay attention. One346Please respect copyright.ＰＥＮＡＮＡ8e31mFcaxc
of the main methods is to distraction. For example,346Please respect copyright.ＰＥＮＡＮＡ0d1nSWJIDQ
if you are frustrated in your job search, you can346Please respect copyright.ＰＥＮＡＮＡo5AGkExRm7
choose to focus on the next interview opportunity346Please respect copyright.ＰＥＮＡＮＡmo4NgzIWQn
or your other interests, so that we can reduce the346Please respect copyright.ＰＥＮＡＮＡ2TPoFQ2oYZ
appearance of related emotions and their impact.346Please respect copyright.ＰＥＮＡＮＡdGzcSbTDjn
In terms of scope of application, some studies346Please respect copyright.ＰＥＮＡＮＡ8a4V6YH6lz
have pointed out that it is more effective than other346Please respect copyright.ＰＥＮＡＮＡQFUdIatLc9
methods because it is easy to apply when dealing346Please respect copyright.ＰＥＮＡＮＡJiTK5Z6bMp
with high-intensity emotions. In addition,346Please respect copyright.ＰＥＮＡＮＡlZcQw80uJ7
rumination and worrying can also be regarded as346Please respect copyright.ＰＥＮＡＮＡlIq0pPyrKR
methods for distracting attention from emotions to346Please respect copyright.ＰＥＮＡＮＡPWPMr1SLEM
thinking, so as not to be directly affected by346Please respect copyright.ＰＥＮＡＮＡXhrFo5wOr6
emotions, but these methods may cause people to346Please respect copyright.ＰＥＮＡＮＡf1y8sHhBrq
focus on negative emotions, which may be346Please respect copyright.ＰＥＮＡＮＡZpDWHQRX5m
counterproductive
in the end. , Causing greater emotional impact.346Please respect copyright.ＰＥＮＡＮＡQsLNtg2eYc
"Tree Hole Hong Kong Futee Thisking heent346Please respect copyright.ＰＥＮＡＮＡ1vmvffA9Me
Cognitive 認知性346Please respect copyright.ＰＥＮＡＮＡnRxtviRQl9
change 改變/變化346Please respect copyright.ＰＥＮＡＮＡnqNUysHbxE
trian 訓練346Please respect copyright.ＰＥＮＡＮＡFuWaWjGRrB
4.(Cognitive change)(改變認知)346Please respect copyright.ＰＥＮＡＮＡZIwK9zeWtS
不過，事情的好與壞往往只是角度和認知的問題，346Please respect copyright.ＰＥＮＡＮＡfvimtzx6PP
所以如果我們可改變對情況的評估，從而改變其 情346Please respect copyright.ＰＥＮＡＮＡqAhKeBGwwj
緒暗示。而改變認知中的主要方法之一，是重新評346Please respect copyright.ＰＥＮＡＮＡsIkVOKZ8ya
估認知（認知重新評估）。它的意思是透過重新演346Please respect copyright.ＰＥＮＡＮＡQIPGJRRzSG
譯譯事件的會義，以改變事件的情緒影響。如果我346Please respect copyright.ＰＥＮＡＮＡG1k1g9oaef
們考試不及格，好友卻 考了第一，我們或會有嫉妒346Please respect copyright.ＰＥＮＡＮＡOVyHyX1xWR
忌，埋怨等反應，但如果我們改變這一事的理解，346Please respect copyright.ＰＥＮＡＮＡMm0RLMI81a
解釋為為好友自豪，並決定見賢思齊的話，便可以346Please respect copyright.ＰＥＮＡＮＡRhojkCbF2p
把它的情緒轉化為正面，甚至 化作動力。而心理學346Please respect copyright.ＰＥＮＡＮＡd5wHJSlO4U
研究亦指出，這方法對我們健康和人際關係都有正346Please respect copyright.ＰＥＮＡＮＡO1emKWRuFw
面影響；不過，它由於難以克服，往往較適用於應346Please respect copyright.ＰＥＮＡＮＡxTeWqOYhtM
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 utee346Please respect copyright.ＰＥＮＡＮＡGafDypOtLV
Thiking Phontnct。346Please respect copyright.ＰＥＮＡＮＡHydjcj54z1
Although the above three methods are effective,346Please respect copyright.ＰＥＮＡＮＡW01ltXrrn7
they have not really changed the causal346Please respect copyright.ＰＥＮＡＮＡ6NTP0DrYnt
relationship between the situation and our346Please respect copyright.ＰＥＮＡＮＡtWdgAgKxJx
emotions. However, whether things are good or346Please respect copyright.ＰＥＮＡＮＡfm69LMKns2
bad is often just a matter of perspective and346Please respect copyright.ＰＥＮＡＮＡQ26Sn6t1P6
perception, so if we can change our assessment of346Please respect copyright.ＰＥＮＡＮＡbX1pA2NF9R
the situation, we can change its emotional346Please respect copyright.ＰＥＮＡＮＡhXubOCchSI
meaning. One of the main ways to change346Please respect copyright.ＰＥＮＡＮＡNvJTrZUP56
cognition is to re-evaluate cognition (cognitive346Please respect copyright.ＰＥＮＡＮＡkrlgm9lOcA
reappraisal). It means to change the emotional346Please respect copyright.ＰＥＮＡＮＡWxajYVmNqR
impact of the event by reinterpreting the meaning346Please respect copyright.ＰＥＮＡＮＡsTvmFJxP2p
of the event. If we fail the exam and our friend346Please respect copyright.ＰＥＮＡＮＡ4yRqioGcST
gets the first place, we may react with jealousy and346Please respect copyright.ＰＥＮＡＮＡHoD2rwWJcr
complaint, but if we change our understanding of346Please respect copyright.ＰＥＮＡＮＡ1VBfsXTiWf
the matter and interpret it as being proud of a346Please respect copyright.ＰＥＮＡＮＡkPWzAa89zi
friend and decide to
see the best, we can Negative emotions turn into346Please respect copyright.ＰＥＮＡＮＡbBHRcJQ86P
positive, even into motivation. And psychological346Please respect copyright.ＰＥＮＡＮＡCgAH5TmVDp
research also pointed out that this method has a346Please respect copyright.ＰＥＮＡＮＡ9seJHyKyXK
positive impact on our health and interpersonal346Please respect copyright.ＰＥＮＡＮＡvJdeGi43vl
relationships; however, because of its greater346Please respect copyright.ＰＥＮＡＮＡFDAhw12J4s
difficulty, it is often more suitable for coping with346Please respect copyright.ＰＥＮＡＮＡ4MC1WoaX1J
lower-intensity emotions, and it is more likely to be346Please respect copyright.ＰＥＮＡＮＡFTH7C6OHso
used in certain situations. It will happen in346Please respect copyright.ＰＥＮＡＮＡA22ixvHkN1
batches. "Tree Hole Hong Kong THK utee Thiking346Please respect copyright.ＰＥＮＡＮＡMhX8vReOiW
Phontnct.346Please respect copyright.ＰＥＮＡＮＡktMG1ab4Ud
response 反應/響應346Please respect copyright.ＰＥＮＡＮＡ3GXkcdJ8Uy
modulation 調製346Please respect copyright.ＰＥＮＡＮＡCFrVE7PCZy
5.(Response modulation)(反應調製)346Please respect copyright.ＰＥＮＡＮＡhxXrbdSVx9
此方法和上面某些方法有相當大的差異：前原因是346Please respect copyright.ＰＥＮＡＮＡmSWNNEpvse
因為用於出現情緒反應之前，被合稱為“前攝調節346Please respect copyright.ＰＥＮＡＮＡpgujUHzXnh
”（antcedent-focused）；第五種由於用於發生情緒346Please respect copyright.ＰＥＮＡＮＡlvKqG3dZcq
反應後， 反應調製當中有大量涉及不同類型行為，346Please respect copyright.ＰＥＮＡＮＡYlOkt36XUf
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346Please respect copyright.ＰＥＮＡＮＡZ3yv2BoCXI
，我們也必須考慮 另外，壓抑表達（表情抑制）也346Please respect copyright.ＰＥＮＡＮＡPTZbIpureQ
是一個方法把情緒忍住不表達出來，雖然對控製表346Please respect copyright.ＰＥＮＡＮＡQ1KgO8fVtS
情，心率等有一定 用處，分數開始重新評估認知，346Please respect copyright.ＰＥＮＡＮＡrqYIuWIJps
它對克制的情緒作用減少：而因為它更刻意意，所346Please respect copyright.ＰＥＮＡＮＡL3Cp0mbQpp
耗用能量代謝：它也可能損害我們表達正面情緒的346Please respect copyright.ＰＥＮＡＮＡPiUd7D1CeH
能力，減少我們的社交能力，對 如果真的要使用此346Please respect copyright.ＰＥＮＡＮＡfWSiqtAHS8
方法，也適當小心使用。“樹洞香港THK utee346Please respect copyright.ＰＥＮＡＮＡYoR8TYfpZV
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱346Please respect copyright.ＰＥＮＡＮＡbCgXkzYaNd
症症狀有正向關係），因此相形見細。346Please respect copyright.ＰＥＮＡＮＡPxW3bxglQ2
This method is quite different from the above four346Please respect copyright.ＰＥＮＡＮＡK56Sq0MCtJ
methods: the first four are collectively called346Please respect copyright.ＰＥＮＡＮＡAsrK8XlzJq
"antecedent-focused" because they are used346Please respect copyright.ＰＥＮＡＮＡOiQ5b8WsXc
before emotional reactions occur; the fifth one is346Please respect copyright.ＰＥＮＡＮＡucT8h9XWdJ
used after emotional reactions occur. Are346Please respect copyright.ＰＥＮＡＮＡXOUDI45Wfi
classified as "response-focused"). Many of the346Please respect copyright.ＰＥＮＡＮＡbDHDPraSBn
response modulations involve different types of346Please respect copyright.ＰＥＮＡＮＡ0eqcO4zt5T
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain346Please respect copyright.ＰＥＮＡＮＡ5xySU0JRj5
effects on emotional management; however, we346Please respect copyright.ＰＥＮＡＮＡWDjJSnluCD
must also consider the long-term impact of these346Please respect copyright.ＰＥＮＡＮＡki0AInuNiu
methods on our physical and mental health to346Please respect copyright.ＰＥＮＡＮＡSIRYnRNYOI
prevent Problems such as alcohol and drug346Please respect copyright.ＰＥＮＡＮＡzlWHpfwjlm
abuse. In addition, expressive suppression is also346Please respect copyright.ＰＥＮＡＮＡsZcZlFIooj
a method to suppress emotions. Although it is346Please respect copyright.ＰＥＮＡＮＡgKHS7hMKht
useful for controlling expressions and heart rate, it346Please respect copyright.ＰＥＮＡＮＡs6WyGHn1Jn
has a lower effect on restraining negative emotions346Please respect copyright.ＰＥＮＡＮＡjrO7kZZopA
than reevaluating cognition: and because it is more346Please respect copyright.ＰＥＮＡＮＡ4mtOT7x4Rd
effective. To be deliberate, it consumes more346Please respect copyright.ＰＥＮＡＮＡIh6Qljg4kg
energy: it may also damage our ability to express346Please respect copyright.ＰＥＮＡＮＡvwXRfMyec0
positive emotions, weaken our social skills, and is346Please respect copyright.ＰＥＮＡＮＡl0tpe6ZAe5
unhealthy for physical and mental development346Please respect copyright.ＰＥＮＡＮＡEgt8EirPHE
(for example, it has a positive relationship with346Please respect copyright.ＰＥＮＡＮＡ5OZKXQgbnO
depression symptoms), so it is different. If you346Please respect copyright.ＰＥＮＡＮＡ8yL3q4DuT0
really want to use
this method, you should also use it carefully. "Tree346Please respect copyright.ＰＥＮＡＮＡJ3arWkNprZ
Hole Hong Kong THK utee Thiking Phontnct.
