Relieve 緩解135Please respect copyright.PENANADkdzKjXw9P
Situation 情境/情況135Please respect copyright.PENANAoejeFLiWXG
Selection 選擇135Please respect copyright.PENANABxrJNVu3YI
Accurately 準確135Please respect copyright.PENANAejVa3SUtUP
comfortable 舒服的135Please respect copyright.PENANAcoNA6ObE4l
emotion-related 情緒相關135Please respect copyright.PENANAi0J2B0iFy4
pressured 壓力大135Please respect copyright.PENANAHAkoy9kvDh
1.(Situation selection)(情境選擇)135Please respect copyright.PENANArzzsoxZBhj
我們在酒吧,我們會感到舒暢:在面對課本時,我135Please respect copyright.PENANAUEE09oodD5
們會感到有壓力。情境選擇涉及選擇避免或接近某135Please respect copyright.PENANAdfBS6zGgpX
些特殊的情況。選擇避免開或減少 某些情境時,我135Please respect copyright.PENANAE3hVHST4c6
們可以減低出現相對應情緒的機會;反之,如果想135Please respect copyright.PENANAQOGY0oAvPG
引引起某些特定情緒,我們可以主動進入相關的情135Please respect copyright.PENANA4KOp18oG8S
境中。我們在客廳中,也常常用到這些技巧。 想緩135Please respect copyright.PENANA0yIyJ2rq1j
解緩解壓力,我們可以選擇暫時放下工作,離開令135Please respect copyright.PENANAbaaZlq55h8
自己覺得有壓力的環境。又或者想感受快感時,便135Please respect copyright.PENANAcesFhCwd05
會約好友把酒談歡不過,要善用這招並不容易,因135Please respect copyright.PENANAaWXk5WmZeO
為人很難 準確的預料未來的情緒反應,與多年不見135Please respect copyright.PENANAo99QHiI6NQ
的朋友聚舊,最後會有什麼反應,很難說得準。故135Please respect copyright.PENANAXJ58o3TUWw
此,我們往往無法準確而適當地判斷應避免或接近135Please respect copyright.PENANAUru7yyPWiP
某種情境。135Please respect copyright.PENANAqONoNoaMpn
We can think of many emotion-related situations.135Please respect copyright.PENANAGE0IO8C0PH
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 get135Please respect copyright.PENANAdpCzz61B0m
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.135Please respect copyright.PENANAhGzxwMsI8k
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 will135Please respect copyright.PENANAOuZB5bH79D
happen in the end when you get together with135Please respect copyright.PENANAZKO8PbNzQa
friends you have not seen for many
years It's hard to be precise. Therefore, we are135Please respect copyright.PENANAEtEFQOrys2
often unable to accurately and appropriately judge135Please respect copyright.PENANA7vkgG2S3oE
which situations to avoid or approach.135Please respect copyright.PENANAIEtwLRSBg0
Modification 調整/修改135Please respect copyright.PENANAl0Kw9uFhTy
2.(Situation modification)(情境調整)135Please respect copyright.PENANAkpGxcOITgp
有時我們縱使難以選擇周圍的情境但仍可靠的個人135Please respect copyright.PENANAXfXkmOEphg
行為調整。情境調整是修改外在,周圍(而非內心135Please respect copyright.PENANAUAvSw3zTSV
世界)的情境以改變環境帶來的情緒影響。例如如135Please respect copyright.PENANASiWSTSvb2C
果我們突然遇上上前度的話 ,我們可透過預測自身135Please respect copyright.PENANAqLUYgX0trO
情緒和可能出現的反應去決定要不要和他(她)說135Please respect copyright.PENANAmcZlN79DIV
話,又或者調節個性的內容,身體距離等,造成不135Please respect copyright.PENANAckXe5K3Dur
想要或達致想要的情緒,如避免尷尬, 或保留自然135Please respect copyright.PENANAxLg7O5HFJy
。135Please respect copyright.PENANAQaLBb9rxaK
Sometimes, even though it is difficult to choose the135Please respect copyright.PENANAYxyns8pChs
surrounding situation, we still rely on personal135Please respect copyright.PENANAArh5sJ8Sar
behavior adjustment. Situational adjustment is to135Please respect copyright.PENANAWcTIgRyYy4
modify the external and surrounding (not the inner135Please respect copyright.PENANAsRoim2bu6s
world) situation to change the emotional
impact of the environment. For example, if we135Please respect copyright.PENANAQfsp5s19rx
suddenly meet the former degree, we can predict135Please respect copyright.PENANAy5VDFDK2f1
our own emotions and possible reactions to decide135Please respect copyright.PENANAkwLCPQMGK3
whether to talk to him or her, or adjust the content135Please respect copyright.PENANA7VnsAwls7e
of the conversation, physical distance, etc., to135Please respect copyright.PENANAFpPaOHYBgo
avoid unwanted or achieve Desired emotions,135Please respect copyright.PENANAGWiRheM3KN
such as avoiding embarrassment, or staying as135Please respect copyright.PENANAwa6zllTBch
natural as possible.135Please respect copyright.PENANAg9vbZLYR9s
Attentional 注意135Please respect copyright.PENANAfIdhu2c2zW
Deployment 部署/ 投放135Please respect copyright.PENANA2YMi3FHlkU
3.(Attentional deployment)(注意投放)135Please respect copyright.PENANAZujZGclIcg
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠135Please respect copyright.PENANAy4j9f6qaRO
的個人行為調整。雖然如此,四周環境及他人的反135Please respect copyright.PENANAdQmcZipAxo
應甚至可能不如我們預期。我們的周圍環境和生活135Please respect copyright.PENANAxrlvLpm6Bk
之中實際上還充滿了許許多多其他事物 ,而部分的135Please respect copyright.PENANARtXoIdaCbk
事物會超過大機會引起適當的情緒反應。這個將注135Please respect copyright.PENANAxfwqAlgJCT
意力集中或轉移開的過程,就是注意投放。其中一135Please respect copyright.PENANAm1lhfU22Pi
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135Please respect copyright.PENANAgnsZXJXkCw
擇專注 下次面試機會或自己的其他興趣,這樣我們135Please respect copyright.PENANAuNPJH7eGpX
可以減少相關情緒的出現及其帶來的影響。適用範135Please respect copyright.PENANA7EfgLlnv6P
圍方面,有研究指出,它在應對高強度的情緒時,135Please respect copyright.PENANAnfHQomDIgc
由於易於應用,因此比起其他 方法有效。而且,沉135Please respect copyright.PENANAXXospr6C5w
思(反芻)和憂慮(令人擔憂)等也算是把關注由135Please respect copyright.PENANAB4GLR5vkdj
情緒分散至思考,以免直接受情緒影響的方法,不135Please respect copyright.PENANAROJFq47t0v
過這些方法可能會使人的思想集中在而不是情緒上135Please respect copyright.PENANAROd4hqCFXC
,最後 “樹洞香港Futee Thisking heent”可能會適度135Please respect copyright.PENANAJuLW2jCXuG
得其反,造成造成的情緒影響。135Please respect copyright.PENANANqOlSAaUBu
Sometimes even though it is difficult to choose the135Please respect copyright.PENANAAUfY44H4Gw
surrounding situation, we still rely on personal135Please respect copyright.PENANAymBS9zFrc0
behavior adjustment. Even so, the surrounding135Please respect copyright.PENANAYFRDAxzioQ
environment and the reactions of others may still135Please respect copyright.PENANA7L4rI2XDek
be worse than we expected. Our surrounding135Please respect copyright.PENANAdw9f4PU6yO
environment and life are actually full of many other135Please respect copyright.PENANARLRZv4pQJu
things, and some things have a greater chance of135Please respect copyright.PENANAClfnXr7Xvy
eliciting appropriate
emotional reactions. This process of focusing or135Please respect copyright.PENANAM8086UpwoT
removing one's attention is to pay attention. One135Please respect copyright.PENANAVOwpHuiHQP
of the main methods is to distraction. For example,135Please respect copyright.PENANAUtbrt0dW9p
if you are frustrated in your job search, you can135Please respect copyright.PENANAjCMCpRt6rs
choose to focus on the next interview opportunity135Please respect copyright.PENANAD5ueG1jKkr
or your other interests, so that we can reduce the135Please respect copyright.PENANARzRPdK75CG
appearance of related emotions and their impact.135Please respect copyright.PENANAgivXRRTnln
In terms of scope of application, some studies135Please respect copyright.PENANAxU4eX4qMDq
have pointed out that it is more effective than other135Please respect copyright.PENANAkOIhrApxff
methods because it is easy to apply when dealing135Please respect copyright.PENANASXLtjwvj2H
with high-intensity emotions. In addition,135Please respect copyright.PENANAGuCSnVDbeH
rumination and worrying can also be regarded as135Please respect copyright.PENANA5PFNIjagUK
methods for distracting attention from emotions to135Please respect copyright.PENANAjaBTFQZKye
thinking, so as not to be directly affected by135Please respect copyright.PENANAA0tcigETf3
emotions, but these methods may cause people to135Please respect copyright.PENANAqkp0mC50za
focus on negative emotions, which may be135Please respect copyright.PENANADPHf0F53Ld
counterproductive
in the end. , Causing greater emotional impact.135Please respect copyright.PENANAdqpDvzjJ8v
"Tree Hole Hong Kong Futee Thisking heent135Please respect copyright.PENANAo1n547NDoH
Cognitive 認知性135Please respect copyright.PENANAkVpgzNtfw9
change 改變/變化135Please respect copyright.PENANAEocRx5Mvc8
trian 訓練135Please respect copyright.PENANAE0Pk7MPQXA
4.(Cognitive change)(改變認知)135Please respect copyright.PENANAmpXjfwfLww
不過,事情的好與壞往往只是角度和認知的問題,135Please respect copyright.PENANApFk02m4NXx
所以如果我們可改變對情況的評估,從而改變其 情135Please respect copyright.PENANAZb1KAjfzpB
緒暗示。而改變認知中的主要方法之一,是重新評135Please respect copyright.PENANAy5bau0OCuN
估認知(認知重新評估)。它的意思是透過重新演135Please respect copyright.PENANAOBATtU27vr
譯譯事件的會義,以改變事件的情緒影響。如果我135Please respect copyright.PENANAW6n4L5hF8Y
們考試不及格,好友卻 考了第一,我們或會有嫉妒135Please respect copyright.PENANANQRRPszCOP
忌,埋怨等反應,但如果我們改變這一事的理解,135Please respect copyright.PENANAfJ3CvM1SVY
解釋為為好友自豪,並決定見賢思齊的話,便可以135Please respect copyright.PENANArGCuSEvV6m
把它的情緒轉化為正面,甚至 化作動力。而心理學135Please respect copyright.PENANA7uoFie1ubm
研究亦指出,這方法對我們健康和人際關係都有正135Please respect copyright.PENANAgVLiCNiyJi
面影響;不過,它由於難以克服,往往較適用於應135Please respect copyright.PENANA6VofarjI9K
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 utee135Please respect copyright.PENANAX7oK9Ana8R
Thiking Phontnct。135Please respect copyright.PENANAk620T2T1Lu
Although the above three methods are effective,135Please respect copyright.PENANANWSGEeSFMc
they have not really changed the causal135Please respect copyright.PENANAZoUcTB5YUZ
relationship between the situation and our135Please respect copyright.PENANA3gvy6kHNnS
emotions. However, whether things are good or135Please respect copyright.PENANA6wlhjJTEIk
bad is often just a matter of perspective and135Please respect copyright.PENANAZMXAZlseMe
perception, so if we can change our assessment of135Please respect copyright.PENANAT5LJtVTLmO
the situation, we can change its emotional135Please respect copyright.PENANAi9QFrrV2J2
meaning. One of the main ways to change135Please respect copyright.PENANAhLQWKuuUuC
cognition is to re-evaluate cognition (cognitive135Please respect copyright.PENANAu0wfKVtIZ1
reappraisal). It means to change the emotional135Please respect copyright.PENANAERiIsJNr9E
impact of the event by reinterpreting the meaning135Please respect copyright.PENANAkQXcNIUrkk
of the event. If we fail the exam and our friend135Please respect copyright.PENANAqE1OMAO6NM
gets the first place, we may react with jealousy and135Please respect copyright.PENANAgsn30KN4jl
complaint, but if we change our understanding of135Please respect copyright.PENANAmf4rKj0rzs
the matter and interpret it as being proud of a135Please respect copyright.PENANA6YrF2qKcyX
friend and decide to
see the best, we can Negative emotions turn into135Please respect copyright.PENANAtnkidHiWVe
positive, even into motivation. And psychological135Please respect copyright.PENANATP4BY338Lx
research also pointed out that this method has a135Please respect copyright.PENANAhZENgCD7Rm
positive impact on our health and interpersonal135Please respect copyright.PENANAD3qh4XpNEO
relationships; however, because of its greater135Please respect copyright.PENANAhxvJeVoWR5
difficulty, it is often more suitable for coping with135Please respect copyright.PENANAhVvVSAslFZ
lower-intensity emotions, and it is more likely to be135Please respect copyright.PENANAUfJoFAi3S6
used in certain situations. It will happen in135Please respect copyright.PENANAdPO19CBtqO
batches. "Tree Hole Hong Kong THK utee Thiking135Please respect copyright.PENANATUehsgXUWA
Phontnct.135Please respect copyright.PENANAxzYJKNhqWN
response 反應/響應135Please respect copyright.PENANA2M2kUlEfUN
modulation 調製135Please respect copyright.PENANAr15tkUlx4S
5.(Response modulation)(反應調製)135Please respect copyright.PENANAY5KLEHRwQf
此方法和上面某些方法有相當大的差異:前原因是135Please respect copyright.PENANAVl5WuIshK7
因為用於出現情緒反應之前,被合稱為“前攝調節135Please respect copyright.PENANAl1L7CkAjEE
”(antcedent-focused);第五種由於用於發生情緒135Please respect copyright.PENANABoDipI2QKa
反應後, 反應調製當中有大量涉及不同類型行為,135Please respect copyright.PENANAh4DPhS3dSz
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135Please respect copyright.PENANAmekeegXry4
,我們也必須考慮 另外,壓抑表達(表情抑制)也135Please respect copyright.PENANAkwmHP76tg8
是一個方法把情緒忍住不表達出來,雖然對控製表135Please respect copyright.PENANACFipjaYR1A
情,心率等有一定 用處,分數開始重新評估認知,135Please respect copyright.PENANAGAQFYmPdEJ
它對克制的情緒作用減少:而因為它更刻意意,所135Please respect copyright.PENANAGzzAPEfuiR
耗用能量代謝:它也可能損害我們表達正面情緒的135Please respect copyright.PENANAXy6HrEi2v3
能力,減少我們的社交能力,對 如果真的要使用此135Please respect copyright.PENANAE0W3OroYs0
方法,也適當小心使用。“樹洞香港THK utee135Please respect copyright.PENANAbYbUjKaAIh
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱135Please respect copyright.PENANAHOpU2XohVI
症症狀有正向關係),因此相形見細。135Please respect copyright.PENANAodeD8iKLCA
This method is quite different from the above four135Please respect copyright.PENANAnM9fvG0rAW
methods: the first four are collectively called135Please respect copyright.PENANAGtFa5p8Fux
"antecedent-focused" because they are used135Please respect copyright.PENANAPBUAu2QH7t
before emotional reactions occur; the fifth one is135Please respect copyright.PENANAXUC8wMXV3f
used after emotional reactions occur. Are135Please respect copyright.PENANAV4x9fOHOAc
classified as "response-focused"). Many of the135Please respect copyright.PENANAWqBgr0YUin
response modulations involve different types of135Please respect copyright.PENANApwGocuxxS1
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain135Please respect copyright.PENANAPNDpsoHPYl
effects on emotional management; however, we135Please respect copyright.PENANA089bUMfBky
must also consider the long-term impact of these135Please respect copyright.PENANAaCw96rhiXt
methods on our physical and mental health to135Please respect copyright.PENANAEJ4CXZrvUZ
prevent Problems such as alcohol and drug135Please respect copyright.PENANATm5DDLCCYU
abuse. In addition, expressive suppression is also135Please respect copyright.PENANAlqXF9te7bm
a method to suppress emotions. Although it is135Please respect copyright.PENANAM4cCSgC1TD
useful for controlling expressions and heart rate, it135Please respect copyright.PENANAdwtBGNVuUj
has a lower effect on restraining negative emotions135Please respect copyright.PENANAU5zfi9Moct
than reevaluating cognition: and because it is more135Please respect copyright.PENANACAS0uVd7m9
effective. To be deliberate, it consumes more135Please respect copyright.PENANAWgw3xau5GK
energy: it may also damage our ability to express135Please respect copyright.PENANAMuz20Q9YGT
positive emotions, weaken our social skills, and is135Please respect copyright.PENANANYW55QluVL
unhealthy for physical and mental development135Please respect copyright.PENANAHMpYpwLNIk
(for example, it has a positive relationship with135Please respect copyright.PENANALLJ1udWJxF
depression symptoms), so it is different. If you135Please respect copyright.PENANASzFYVcWSGm
really want to use
this method, you should also use it carefully. "Tree135Please respect copyright.PENANAdgFZnkGU4X
Hole Hong Kong THK utee Thiking Phontnct.