Relieve 緩解391Please respect copyright.ＰＥＮＡＮＡDVl0Jo35Th
Situation 情境/情況391Please respect copyright.ＰＥＮＡＮＡjRt4mgd1UJ
Selection 選擇391Please respect copyright.ＰＥＮＡＮＡiu7glaky9B
Accurately 準確391Please respect copyright.ＰＥＮＡＮＡyzjuCgoJCj
comfortable 舒服的391Please respect copyright.ＰＥＮＡＮＡBdMVIlPcWI
emotion-related 情緒相關391Please respect copyright.ＰＥＮＡＮＡF6ALoVLeM5
pressured 壓力大391Please respect copyright.ＰＥＮＡＮＡUqD5urBK3H
1.(Situation selection)（情境選擇）391Please respect copyright.ＰＥＮＡＮＡBtEHPT110U
我們在酒吧，我們會感到舒暢：在面對課本時，我391Please respect copyright.ＰＥＮＡＮＡ6duzsBY0pT
們會感到有壓力。情境選擇涉及選擇避免或接近某391Please respect copyright.ＰＥＮＡＮＡpzc2Ac3mSd
些特殊的情況。選擇避免開或減少 某些情境時，我391Please respect copyright.ＰＥＮＡＮＡieLgLVgtYA
們可以減低出現相對應情緒的機會；反之，如果想391Please respect copyright.ＰＥＮＡＮＡnWKAnUWX4J
引引起某些特定情緒，我們可以主動進入相關的情391Please respect copyright.ＰＥＮＡＮＡAWcJaqopv7
境中。我們在客廳中，也常常用到這些技巧。 想緩391Please respect copyright.ＰＥＮＡＮＡL89SKwfy5S
解緩解壓力，我們可以選擇暫時放下工作，離開令391Please respect copyright.ＰＥＮＡＮＡXDHROTFYm5
自己覺得有壓力的環境。又或者想感受快感時，便391Please respect copyright.ＰＥＮＡＮＡ9mwn7919o0
會約好友把酒談歡不過，要善用這招並不容易，因391Please respect copyright.ＰＥＮＡＮＡSQ4mRsLyzc
為人很難 準確的預料未來的情緒反應，與多年不見391Please respect copyright.ＰＥＮＡＮＡcXJtc7UPfP
的朋友聚舊，最後會有什麼反應，很難說得準。故391Please respect copyright.ＰＥＮＡＮＡGVPikVd4NW
此，我們往往無法準確而適當地判斷應避免或接近391Please respect copyright.ＰＥＮＡＮＡWL06AZXY3y
某種情境。391Please respect copyright.ＰＥＮＡＮＡHyg7Nocphi
We can think of many emotion-related situations.391Please respect copyright.ＰＥＮＡＮＡZxUG9eWuGS
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 get391Please respect copyright.ＰＥＮＡＮＡMGIXAE4GrQ
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.391Please respect copyright.ＰＥＮＡＮＡex0R4dVYRd
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 will391Please respect copyright.ＰＥＮＡＮＡtm92lb2qlY
happen in the end when you get together with391Please respect copyright.ＰＥＮＡＮＡOZxBoxloIK
friends you have not seen for many
years It's hard to be precise. Therefore, we are391Please respect copyright.ＰＥＮＡＮＡkipcy8q2ci
often unable to accurately and appropriately judge391Please respect copyright.ＰＥＮＡＮＡlBWO4MAS7f
which situations to avoid or approach.391Please respect copyright.ＰＥＮＡＮＡkm5OVudgVt
Modification 調整/修改391Please respect copyright.ＰＥＮＡＮＡAfJmtN2RPJ
2.(Situation modification)(情境調整)391Please respect copyright.ＰＥＮＡＮＡJ2BeN2KrNf
有時我們縱使難以選擇周圍的情境但仍可靠的個人391Please respect copyright.ＰＥＮＡＮＡhBkX1lgSn8
行為調整。情境調整是修改外在，周圍（而非內心391Please respect copyright.ＰＥＮＡＮＡKdeVRiQsjJ
世界）的情境以改變環境帶來的情緒影響。例如如391Please respect copyright.ＰＥＮＡＮＡuAtVKR5kWQ
果我們突然遇上上前度的話 ，我們可透過預測自身391Please respect copyright.ＰＥＮＡＮＡSK1rrQ2Gh9
情緒和可能出現的反應去決定要不要和他（她）說391Please respect copyright.ＰＥＮＡＮＡwCrXr2yems
話，又或者調節個性的內容，身體距離等，造成不391Please respect copyright.ＰＥＮＡＮＡ1mdzwR8bpN
想要或達致想要的情緒，如避免尷尬， 或保留自然391Please respect copyright.ＰＥＮＡＮＡFWTheB6hKM
。391Please respect copyright.ＰＥＮＡＮＡSnk0LUsl1m
Sometimes, even though it is difficult to choose the391Please respect copyright.ＰＥＮＡＮＡX3hGNX8nFt
surrounding situation, we still rely on personal391Please respect copyright.ＰＥＮＡＮＡH8j2AuO1BB
behavior adjustment. Situational adjustment is to391Please respect copyright.ＰＥＮＡＮＡxcvsunOurc
modify the external and surrounding (not the inner391Please respect copyright.ＰＥＮＡＮＡBtalrQdxQ0
world) situation to change the emotional
impact of the environment. For example, if we391Please respect copyright.ＰＥＮＡＮＡ95MDgbwvMn
suddenly meet the former degree, we can predict391Please respect copyright.ＰＥＮＡＮＡNES9Crp1F2
our own emotions and possible reactions to decide391Please respect copyright.ＰＥＮＡＮＡAOMxsNWKWa
whether to talk to him or her, or adjust the content391Please respect copyright.ＰＥＮＡＮＡpwPtBGkZAi
of the conversation, physical distance, etc., to391Please respect copyright.ＰＥＮＡＮＡbS4msKO75W
avoid unwanted or achieve Desired emotions,391Please respect copyright.ＰＥＮＡＮＡABoxZNkzff
such as avoiding embarrassment, or staying as391Please respect copyright.ＰＥＮＡＮＡV2yZzkQ5bR
natural as possible.391Please respect copyright.ＰＥＮＡＮＡEpTeVjwO0Y
Attentional 注意391Please respect copyright.ＰＥＮＡＮＡ9cFpgD6VqT
Deployment 部署/ 投放391Please respect copyright.ＰＥＮＡＮＡDFaprqnE89
3.(Attentional deployment)(注意投放)391Please respect copyright.ＰＥＮＡＮＡ0lpbYUiAmg
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠391Please respect copyright.ＰＥＮＡＮＡp47IKJbdXx
的個人行為調整。雖然如此，四周環境及他人的反391Please respect copyright.ＰＥＮＡＮＡIHhU0HwCrD
應甚至可能不如我們預期。我們的周圍環境和生活391Please respect copyright.ＰＥＮＡＮＡC86qJAhRyu
之中實際上還充滿了許許多多其他事物 ，而部分的391Please respect copyright.ＰＥＮＡＮＡ1LDwv9o5cp
事物會超過大機會引起適當的情緒反應。這個將注391Please respect copyright.ＰＥＮＡＮＡMENszbJiXT
意力集中或轉移開的過程，就是注意投放。其中一391Please respect copyright.ＰＥＮＡＮＡnBZUagfpMi
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391Please respect copyright.ＰＥＮＡＮＡMgdy3REhNM
擇專注 下次面試機會或自己的其他興趣，這樣我們391Please respect copyright.ＰＥＮＡＮＡ5m72P9yijL
可以減少相關情緒的出現及其帶來的影響。適用範391Please respect copyright.ＰＥＮＡＮＡPyf7Mfibp3
圍方面，有研究指出，它在應對高強度的情緒時，391Please respect copyright.ＰＥＮＡＮＡP0wsM7nVPM
由於易於應用，因此比起其他 方法有效。而且，沉391Please respect copyright.ＰＥＮＡＮＡm3tbHCX7e9
思（反芻）和憂慮（令人擔憂）等也算是把關注由391Please respect copyright.ＰＥＮＡＮＡ46kOEl8ITY
情緒分散至思考，以免直接受情緒影響的方法，不391Please respect copyright.ＰＥＮＡＮＡ9tmbXFcCKB
過這些方法可能會使人的思想集中在而不是情緒上391Please respect copyright.ＰＥＮＡＮＡg9pQ9XYyw9
，最後 “樹洞香港Futee Thisking heent”可能會適度391Please respect copyright.ＰＥＮＡＮＡYfjuXFSUgG
得其反，造成造成的情緒影響。391Please respect copyright.ＰＥＮＡＮＡ555zDdeL5k
Sometimes even though it is difficult to choose the391Please respect copyright.ＰＥＮＡＮＡrcOBAnivlh
surrounding situation, we still rely on personal391Please respect copyright.ＰＥＮＡＮＡo47mGbAK06
behavior adjustment. Even so, the surrounding391Please respect copyright.ＰＥＮＡＮＡ6WwwbPMwvM
environment and the reactions of others may still391Please respect copyright.ＰＥＮＡＮＡdJUftGPYGR
be worse than we expected. Our surrounding391Please respect copyright.ＰＥＮＡＮＡJB7OcgYOY5
environment and life are actually full of many other391Please respect copyright.ＰＥＮＡＮＡFqa3rvGFPF
things, and some things have a greater chance of391Please respect copyright.ＰＥＮＡＮＡg1gftaWG9p
eliciting appropriate
emotional reactions. This process of focusing or391Please respect copyright.ＰＥＮＡＮＡ4koTii2VB1
removing one's attention is to pay attention. One391Please respect copyright.ＰＥＮＡＮＡgzhWPhZcYK
of the main methods is to distraction. For example,391Please respect copyright.ＰＥＮＡＮＡZ3NF54PjnX
if you are frustrated in your job search, you can391Please respect copyright.ＰＥＮＡＮＡ7HzEqQroyp
choose to focus on the next interview opportunity391Please respect copyright.ＰＥＮＡＮＡwWd0O7eNyb
or your other interests, so that we can reduce the391Please respect copyright.ＰＥＮＡＮＡk8RQFLriiU
appearance of related emotions and their impact.391Please respect copyright.ＰＥＮＡＮＡ18idIxbyQr
In terms of scope of application, some studies391Please respect copyright.ＰＥＮＡＮＡHujaDDAGxI
have pointed out that it is more effective than other391Please respect copyright.ＰＥＮＡＮＡxuIDD98HGb
methods because it is easy to apply when dealing391Please respect copyright.ＰＥＮＡＮＡBu0xC4A2kZ
with high-intensity emotions. In addition,391Please respect copyright.ＰＥＮＡＮＡOuuFM2vPTL
rumination and worrying can also be regarded as391Please respect copyright.ＰＥＮＡＮＡueYepeVzEn
methods for distracting attention from emotions to391Please respect copyright.ＰＥＮＡＮＡPl6P1NSTiM
thinking, so as not to be directly affected by391Please respect copyright.ＰＥＮＡＮＡblNO4Q1K8y
emotions, but these methods may cause people to391Please respect copyright.ＰＥＮＡＮＡzLMze41gKz
focus on negative emotions, which may be391Please respect copyright.ＰＥＮＡＮＡxbsKvYgEcZ
counterproductive
in the end. , Causing greater emotional impact.391Please respect copyright.ＰＥＮＡＮＡnYSHJNvzDL
"Tree Hole Hong Kong Futee Thisking heent391Please respect copyright.ＰＥＮＡＮＡob3LDz03r6
Cognitive 認知性391Please respect copyright.ＰＥＮＡＮＡvi02BUqbt6
change 改變/變化391Please respect copyright.ＰＥＮＡＮＡBg8DlIoVXg
trian 訓練391Please respect copyright.ＰＥＮＡＮＡkar1OU1zA7
4.(Cognitive change)(改變認知)391Please respect copyright.ＰＥＮＡＮＡbhaKK4PBhf
不過，事情的好與壞往往只是角度和認知的問題，391Please respect copyright.ＰＥＮＡＮＡYw2k3lSErl
所以如果我們可改變對情況的評估，從而改變其 情391Please respect copyright.ＰＥＮＡＮＡiLJmNedzX2
緒暗示。而改變認知中的主要方法之一，是重新評391Please respect copyright.ＰＥＮＡＮＡMpINgKxeHE
估認知（認知重新評估）。它的意思是透過重新演391Please respect copyright.ＰＥＮＡＮＡw5myBSPGBS
譯譯事件的會義，以改變事件的情緒影響。如果我391Please respect copyright.ＰＥＮＡＮＡMKs7zu4lDd
們考試不及格，好友卻 考了第一，我們或會有嫉妒391Please respect copyright.ＰＥＮＡＮＡMLQSzQAYpp
忌，埋怨等反應，但如果我們改變這一事的理解，391Please respect copyright.ＰＥＮＡＮＡLa41SgmWuA
解釋為為好友自豪，並決定見賢思齊的話，便可以391Please respect copyright.ＰＥＮＡＮＡnVPj8KVg5Y
把它的情緒轉化為正面，甚至 化作動力。而心理學391Please respect copyright.ＰＥＮＡＮＡcTppmG9OtD
研究亦指出，這方法對我們健康和人際關係都有正391Please respect copyright.ＰＥＮＡＮＡPh944Sp4Go
面影響；不過，它由於難以克服，往往較適用於應391Please respect copyright.ＰＥＮＡＮＡUdwi9ExOHa
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 utee391Please respect copyright.ＰＥＮＡＮＡHkY5QBWHWQ
Thiking Phontnct。391Please respect copyright.ＰＥＮＡＮＡLRcaabMPnH
Although the above three methods are effective,391Please respect copyright.ＰＥＮＡＮＡkMnFUBjn3y
they have not really changed the causal391Please respect copyright.ＰＥＮＡＮＡkbJwE4COVK
relationship between the situation and our391Please respect copyright.ＰＥＮＡＮＡt3UnbaCC8T
emotions. However, whether things are good or391Please respect copyright.ＰＥＮＡＮＡw4qrfTIUrw
bad is often just a matter of perspective and391Please respect copyright.ＰＥＮＡＮＡ9p7HUa1tFs
perception, so if we can change our assessment of391Please respect copyright.ＰＥＮＡＮＡI0jdME2Sdz
the situation, we can change its emotional391Please respect copyright.ＰＥＮＡＮＡrlyJgJQ3w1
meaning. One of the main ways to change391Please respect copyright.ＰＥＮＡＮＡC7ZT1ji0os
cognition is to re-evaluate cognition (cognitive391Please respect copyright.ＰＥＮＡＮＡi4AjEqYzOo
reappraisal). It means to change the emotional391Please respect copyright.ＰＥＮＡＮＡYvMhOYnLuZ
impact of the event by reinterpreting the meaning391Please respect copyright.ＰＥＮＡＮＡVYSb3240JW
of the event. If we fail the exam and our friend391Please respect copyright.ＰＥＮＡＮＡdsoXyTy3cT
gets the first place, we may react with jealousy and391Please respect copyright.ＰＥＮＡＮＡ1yNiNZeKLf
complaint, but if we change our understanding of391Please respect copyright.ＰＥＮＡＮＡ591cmDa2yA
the matter and interpret it as being proud of a391Please respect copyright.ＰＥＮＡＮＡGsWzkRXCE5
friend and decide to
see the best, we can Negative emotions turn into391Please respect copyright.ＰＥＮＡＮＡ8lcG89Xep7
positive, even into motivation. And psychological391Please respect copyright.ＰＥＮＡＮＡAtidB7ZvTg
research also pointed out that this method has a391Please respect copyright.ＰＥＮＡＮＡD395LwC3UA
positive impact on our health and interpersonal391Please respect copyright.ＰＥＮＡＮＡCDN0smrEHj
relationships; however, because of its greater391Please respect copyright.ＰＥＮＡＮＡEBtWoA4A3F
difficulty, it is often more suitable for coping with391Please respect copyright.ＰＥＮＡＮＡ22zAqqR8Cx
lower-intensity emotions, and it is more likely to be391Please respect copyright.ＰＥＮＡＮＡN1NsDXaQd3
used in certain situations. It will happen in391Please respect copyright.ＰＥＮＡＮＡ8EeCKXrRdW
batches. "Tree Hole Hong Kong THK utee Thiking391Please respect copyright.ＰＥＮＡＮＡ3D3NOXCG9A
Phontnct.391Please respect copyright.ＰＥＮＡＮＡIJCIVBo65k
response 反應/響應391Please respect copyright.ＰＥＮＡＮＡbCCK4jwXO8
modulation 調製391Please respect copyright.ＰＥＮＡＮＡfcA6zOslLE
5.(Response modulation)(反應調製)391Please respect copyright.ＰＥＮＡＮＡi7pv7zvTGW
此方法和上面某些方法有相當大的差異：前原因是391Please respect copyright.ＰＥＮＡＮＡp4fToRemmj
因為用於出現情緒反應之前，被合稱為“前攝調節391Please respect copyright.ＰＥＮＡＮＡC6UqvuTJii
”（antcedent-focused）；第五種由於用於發生情緒391Please respect copyright.ＰＥＮＡＮＡtQDQtefgWl
反應後， 反應調製當中有大量涉及不同類型行為，391Please respect copyright.ＰＥＮＡＮＡ63XWS2aDwg
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391Please respect copyright.ＰＥＮＡＮＡIHZa8JNHJ2
，我們也必須考慮 另外，壓抑表達（表情抑制）也391Please respect copyright.ＰＥＮＡＮＡvzHHlUYnUf
是一個方法把情緒忍住不表達出來，雖然對控製表391Please respect copyright.ＰＥＮＡＮＡ3iWWdMHM0x
情，心率等有一定 用處，分數開始重新評估認知，391Please respect copyright.ＰＥＮＡＮＡ1PS6Pqhf2c
它對克制的情緒作用減少：而因為它更刻意意，所391Please respect copyright.ＰＥＮＡＮＡxZxEGDGqVx
耗用能量代謝：它也可能損害我們表達正面情緒的391Please respect copyright.ＰＥＮＡＮＡeWzSV6Sh3o
能力，減少我們的社交能力，對 如果真的要使用此391Please respect copyright.ＰＥＮＡＮＡQ1ioyRFkXP
方法，也適當小心使用。“樹洞香港THK utee391Please respect copyright.ＰＥＮＡＮＡlQAQeEVey4
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱391Please respect copyright.ＰＥＮＡＮＡ9CJ79gDqx8
症症狀有正向關係），因此相形見細。391Please respect copyright.ＰＥＮＡＮＡ0EXja26fop
This method is quite different from the above four391Please respect copyright.ＰＥＮＡＮＡNah1NTR66H
methods: the first four are collectively called391Please respect copyright.ＰＥＮＡＮＡmIj3VyziKH
"antecedent-focused" because they are used391Please respect copyright.ＰＥＮＡＮＡVwde6bCg1W
before emotional reactions occur; the fifth one is391Please respect copyright.ＰＥＮＡＮＡQhgzb806Z7
used after emotional reactions occur. Are391Please respect copyright.ＰＥＮＡＮＡogYPht2Iga
classified as "response-focused"). Many of the391Please respect copyright.ＰＥＮＡＮＡjEUBkjaBwC
response modulations involve different types of391Please respect copyright.ＰＥＮＡＮＡIGBtn8MKQl
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain391Please respect copyright.ＰＥＮＡＮＡEiN3XJskxH
effects on emotional management; however, we391Please respect copyright.ＰＥＮＡＮＡghXzai3NyW
must also consider the long-term impact of these391Please respect copyright.ＰＥＮＡＮＡujk2aXvzrk
methods on our physical and mental health to391Please respect copyright.ＰＥＮＡＮＡ2H03XAQLcF
prevent Problems such as alcohol and drug391Please respect copyright.ＰＥＮＡＮＡ5mXqt5Er3z
abuse. In addition, expressive suppression is also391Please respect copyright.ＰＥＮＡＮＡWJRtkieGmn
a method to suppress emotions. Although it is391Please respect copyright.ＰＥＮＡＮＡ4fO5irMkjU
useful for controlling expressions and heart rate, it391Please respect copyright.ＰＥＮＡＮＡuxyb9sQJ7e
has a lower effect on restraining negative emotions391Please respect copyright.ＰＥＮＡＮＡfTzHOHMr46
than reevaluating cognition: and because it is more391Please respect copyright.ＰＥＮＡＮＡWEin2opgcm
effective. To be deliberate, it consumes more391Please respect copyright.ＰＥＮＡＮＡTecbqEFLpf
energy: it may also damage our ability to express391Please respect copyright.ＰＥＮＡＮＡ39NlRyDSij
positive emotions, weaken our social skills, and is391Please respect copyright.ＰＥＮＡＮＡrN6WvoNALu
unhealthy for physical and mental development391Please respect copyright.ＰＥＮＡＮＡ5fpQnBtK9t
(for example, it has a positive relationship with391Please respect copyright.ＰＥＮＡＮＡKhir2ubz4Q
depression symptoms), so it is different. If you391Please respect copyright.ＰＥＮＡＮＡ0fsdXSoMgN
really want to use
this method, you should also use it carefully. "Tree391Please respect copyright.ＰＥＮＡＮＡJZMXwRwjxj
Hole Hong Kong THK utee Thiking Phontnct.
