x
Relieve 緩解322Please respect copyright.ＰＥＮＡＮＡudfvYU5GCv
Situation 情境/情況322Please respect copyright.ＰＥＮＡＮＡ4fZaGjIAjy
Selection 選擇322Please respect copyright.ＰＥＮＡＮＡaijyMv4lb4
Accurately 準確322Please respect copyright.ＰＥＮＡＮＡzpQCVOwEs6
comfortable 舒服的322Please respect copyright.ＰＥＮＡＮＡpuw3AqEiLO
emotion-related 情緒相關322Please respect copyright.ＰＥＮＡＮＡVViTQBlJ1v
pressured 壓力大322Please respect copyright.ＰＥＮＡＮＡwRhFNnxNnm
1.(Situation selection)（情境選擇）322Please respect copyright.ＰＥＮＡＮＡt97kEliekw
我們在酒吧，我們會感到舒暢：在面對課本時，我322Please respect copyright.ＰＥＮＡＮＡo9tFpVxJoH
們會感到有壓力。情境選擇涉及選擇避免或接近某322Please respect copyright.ＰＥＮＡＮＡW80YYngB6a
些特殊的情況。選擇避免開或減少 某些情境時，我322Please respect copyright.ＰＥＮＡＮＡrzFlqIjdmh
們可以減低出現相對應情緒的機會；反之，如果想322Please respect copyright.ＰＥＮＡＮＡ5oEmtuttve
引引起某些特定情緒，我們可以主動進入相關的情322Please respect copyright.ＰＥＮＡＮＡ9GAuaoxRup
境中。我們在客廳中，也常常用到這些技巧。 想緩322Please respect copyright.ＰＥＮＡＮＡekF2VJx24b
解緩解壓力，我們可以選擇暫時放下工作，離開令322Please respect copyright.ＰＥＮＡＮＡhfCsxw3xQU
自己覺得有壓力的環境。又或者想感受快感時，便322Please respect copyright.ＰＥＮＡＮＡrgl3bZBIm9
會約好友把酒談歡不過，要善用這招並不容易，因322Please respect copyright.ＰＥＮＡＮＡCfJrTZpgtP
為人很難 準確的預料未來的情緒反應，與多年不見322Please respect copyright.ＰＥＮＡＮＡ3JoHcX6nVH
的朋友聚舊，最後會有什麼反應，很難說得準。故322Please respect copyright.ＰＥＮＡＮＡpdi8vAgCD9
此，我們往往無法準確而適當地判斷應避免或接近322Please respect copyright.ＰＥＮＡＮＡQWML0Cm3vy
某種情境。322Please respect copyright.ＰＥＮＡＮＡPQEwmZR2Vo
We can think of many emotion-related situations.322Please respect copyright.ＰＥＮＡＮＡH5PjKgrVxZ
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 get322Please respect copyright.ＰＥＮＡＮＡQkATpScR5v
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.322Please respect copyright.ＰＥＮＡＮＡbWWezSdIlX
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 will322Please respect copyright.ＰＥＮＡＮＡIwKFzFa0Zw
happen in the end when you get together with322Please respect copyright.ＰＥＮＡＮＡSVZMkjgaYx
friends you have not seen for many
years It's hard to be precise. Therefore, we are322Please respect copyright.ＰＥＮＡＮＡHFQ65hHJ4h
often unable to accurately and appropriately judge322Please respect copyright.ＰＥＮＡＮＡpeY6MIR1va
which situations to avoid or approach.322Please respect copyright.ＰＥＮＡＮＡgCWNqQWDei
Modification 調整/修改322Please respect copyright.ＰＥＮＡＮＡtGqWUr9kXD
2.(Situation modification)(情境調整)322Please respect copyright.ＰＥＮＡＮＡwx3g1ulguT
有時我們縱使難以選擇周圍的情境但仍可靠的個人322Please respect copyright.ＰＥＮＡＮＡ2CCMSUcuLI
行為調整。情境調整是修改外在，周圍（而非內心322Please respect copyright.ＰＥＮＡＮＡwYwhnhhiQ5
世界）的情境以改變環境帶來的情緒影響。例如如322Please respect copyright.ＰＥＮＡＮＡcN6hNhgre7
果我們突然遇上上前度的話 ，我們可透過預測自身322Please respect copyright.ＰＥＮＡＮＡ2OE63VuGcc
情緒和可能出現的反應去決定要不要和他（她）說322Please respect copyright.ＰＥＮＡＮＡC37GOgyFIc
話，又或者調節個性的內容，身體距離等，造成不322Please respect copyright.ＰＥＮＡＮＡ65V9kDOc3i
想要或達致想要的情緒，如避免尷尬， 或保留自然322Please respect copyright.ＰＥＮＡＮＡz6HP9Q7DOz
。322Please respect copyright.ＰＥＮＡＮＡKuYgxwbmWN
Sometimes, even though it is difficult to choose the322Please respect copyright.ＰＥＮＡＮＡhSC2bFQGou
surrounding situation, we still rely on personal322Please respect copyright.ＰＥＮＡＮＡonhqLWD0ch
behavior adjustment. Situational adjustment is to322Please respect copyright.ＰＥＮＡＮＡiWqrN7ne8y
modify the external and surrounding (not the inner322Please respect copyright.ＰＥＮＡＮＡXxvNjSu4tg
world) situation to change the emotional
impact of the environment. For example, if we322Please respect copyright.ＰＥＮＡＮＡaZvD34QJ7q
suddenly meet the former degree, we can predict322Please respect copyright.ＰＥＮＡＮＡXfzAYZaw4o
our own emotions and possible reactions to decide322Please respect copyright.ＰＥＮＡＮＡYdV2bpVGAH
whether to talk to him or her, or adjust the content322Please respect copyright.ＰＥＮＡＮＡL75DzPUtp8
of the conversation, physical distance, etc., to322Please respect copyright.ＰＥＮＡＮＡvP1x4G1PIS
avoid unwanted or achieve Desired emotions,322Please respect copyright.ＰＥＮＡＮＡ0VmgyyxQP3
such as avoiding embarrassment, or staying as322Please respect copyright.ＰＥＮＡＮＡXLH7NKdsNz
natural as possible.322Please respect copyright.ＰＥＮＡＮＡ1t9rxGiwGt
Attentional 注意322Please respect copyright.ＰＥＮＡＮＡNpgSwf1EfJ
Deployment 部署/ 投放322Please respect copyright.ＰＥＮＡＮＡ1sHXo3rnH0
3.(Attentional deployment)(注意投放)322Please respect copyright.ＰＥＮＡＮＡIbj2m0dI49
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠322Please respect copyright.ＰＥＮＡＮＡaYBHGCGEWk
的個人行為調整。雖然如此，四周環境及他人的反322Please respect copyright.ＰＥＮＡＮＡVnFk69t4Tz
應甚至可能不如我們預期。我們的周圍環境和生活322Please respect copyright.ＰＥＮＡＮＡfXKvZvPqu6
之中實際上還充滿了許許多多其他事物 ，而部分的322Please respect copyright.ＰＥＮＡＮＡrdY9U9Q38y
事物會超過大機會引起適當的情緒反應。這個將注322Please respect copyright.ＰＥＮＡＮＡ6JZE49XEVT
意力集中或轉移開的過程，就是注意投放。其中一322Please respect copyright.ＰＥＮＡＮＡW6Fi2MgelN
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322Please respect copyright.ＰＥＮＡＮＡMKc71Pk6Gl
擇專注 下次面試機會或自己的其他興趣，這樣我們322Please respect copyright.ＰＥＮＡＮＡeBZjyeDqZs
可以減少相關情緒的出現及其帶來的影響。適用範322Please respect copyright.ＰＥＮＡＮＡCKapCiyCLk
圍方面，有研究指出，它在應對高強度的情緒時，322Please respect copyright.ＰＥＮＡＮＡ0J5zqtChFv
由於易於應用，因此比起其他 方法有效。而且，沉322Please respect copyright.ＰＥＮＡＮＡqT1W00Sqfh
思（反芻）和憂慮（令人擔憂）等也算是把關注由322Please respect copyright.ＰＥＮＡＮＡnPeE3ONIyN
情緒分散至思考，以免直接受情緒影響的方法，不322Please respect copyright.ＰＥＮＡＮＡNVMncqmwos
過這些方法可能會使人的思想集中在而不是情緒上322Please respect copyright.ＰＥＮＡＮＡXm39rzx8m0
，最後 “樹洞香港Futee Thisking heent”可能會適度322Please respect copyright.ＰＥＮＡＮＡ8lD3Cat00d
得其反，造成造成的情緒影響。322Please respect copyright.ＰＥＮＡＮＡIDY7BO7Eri
Sometimes even though it is difficult to choose the322Please respect copyright.ＰＥＮＡＮＡnBMNhaLlF2
surrounding situation, we still rely on personal322Please respect copyright.ＰＥＮＡＮＡBru5cpMoHI
behavior adjustment. Even so, the surrounding322Please respect copyright.ＰＥＮＡＮＡVPXL5TZigl
environment and the reactions of others may still322Please respect copyright.ＰＥＮＡＮＡLVNwc27rfE
be worse than we expected. Our surrounding322Please respect copyright.ＰＥＮＡＮＡohVYANaVSl
environment and life are actually full of many other322Please respect copyright.ＰＥＮＡＮＡne3Araduya
things, and some things have a greater chance of322Please respect copyright.ＰＥＮＡＮＡpAtrjcvL4x
eliciting appropriate
emotional reactions. This process of focusing or322Please respect copyright.ＰＥＮＡＮＡ2V8tafwsCT
removing one's attention is to pay attention. One322Please respect copyright.ＰＥＮＡＮＡAiLdq7XiaS
of the main methods is to distraction. For example,322Please respect copyright.ＰＥＮＡＮＡs8tC0ezD7O
if you are frustrated in your job search, you can322Please respect copyright.ＰＥＮＡＮＡOEd8hlrnq7
choose to focus on the next interview opportunity322Please respect copyright.ＰＥＮＡＮＡcYe27x3O0F
or your other interests, so that we can reduce the322Please respect copyright.ＰＥＮＡＮＡNbDqD6ZL7y
appearance of related emotions and their impact.322Please respect copyright.ＰＥＮＡＮＡ3bOHhXDs5M
In terms of scope of application, some studies322Please respect copyright.ＰＥＮＡＮＡDwoAWBoo6L
have pointed out that it is more effective than other322Please respect copyright.ＰＥＮＡＮＡv9k1qzb4Mv
methods because it is easy to apply when dealing322Please respect copyright.ＰＥＮＡＮＡkjl3q1kbdh
with high-intensity emotions. In addition,322Please respect copyright.ＰＥＮＡＮＡaCl4zzEuiW
rumination and worrying can also be regarded as322Please respect copyright.ＰＥＮＡＮＡE3B1Zg3QNc
methods for distracting attention from emotions to322Please respect copyright.ＰＥＮＡＮＡnqkJCz7qv7
thinking, so as not to be directly affected by322Please respect copyright.ＰＥＮＡＮＡ32KZzFVxZF
emotions, but these methods may cause people to322Please respect copyright.ＰＥＮＡＮＡdlrYpZsPw4
focus on negative emotions, which may be322Please respect copyright.ＰＥＮＡＮＡTw26ow0eHU
counterproductive
in the end. , Causing greater emotional impact.322Please respect copyright.ＰＥＮＡＮＡ5q5wEqZcma
"Tree Hole Hong Kong Futee Thisking heent322Please respect copyright.ＰＥＮＡＮＡcDMtsvLUiA
Cognitive 認知性322Please respect copyright.ＰＥＮＡＮＡNsZlOCEVnw
change 改變/變化322Please respect copyright.ＰＥＮＡＮＡeTgCp6LI3u
trian 訓練322Please respect copyright.ＰＥＮＡＮＡLsQAiQcllG
4.(Cognitive change)(改變認知)322Please respect copyright.ＰＥＮＡＮＡm9NXDKGY7B
不過，事情的好與壞往往只是角度和認知的問題，322Please respect copyright.ＰＥＮＡＮＡ5VmBL5jaGa
所以如果我們可改變對情況的評估，從而改變其 情322Please respect copyright.ＰＥＮＡＮＡASjanDB7vL
緒暗示。而改變認知中的主要方法之一，是重新評322Please respect copyright.ＰＥＮＡＮＡMyMyasa7XY
估認知（認知重新評估）。它的意思是透過重新演322Please respect copyright.ＰＥＮＡＮＡBAxQM8CKXv
譯譯事件的會義，以改變事件的情緒影響。如果我322Please respect copyright.ＰＥＮＡＮＡAmmNd36p1m
們考試不及格，好友卻 考了第一，我們或會有嫉妒322Please respect copyright.ＰＥＮＡＮＡFbR8Rm5BRl
忌，埋怨等反應，但如果我們改變這一事的理解，322Please respect copyright.ＰＥＮＡＮＡ2PdGL8HUwJ
解釋為為好友自豪，並決定見賢思齊的話，便可以322Please respect copyright.ＰＥＮＡＮＡZ2sIJvvUHC
把它的情緒轉化為正面，甚至 化作動力。而心理學322Please respect copyright.ＰＥＮＡＮＡ0CXtqrpU1t
研究亦指出，這方法對我們健康和人際關係都有正322Please respect copyright.ＰＥＮＡＮＡrR43oClUXY
面影響；不過，它由於難以克服，往往較適用於應322Please respect copyright.ＰＥＮＡＮＡDQFGIrkTqK
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 utee322Please respect copyright.ＰＥＮＡＮＡB2mFyMP4kf
Thiking Phontnct。322Please respect copyright.ＰＥＮＡＮＡiNzQea5brX
Although the above three methods are effective,322Please respect copyright.ＰＥＮＡＮＡL1b93AWjzh
they have not really changed the causal322Please respect copyright.ＰＥＮＡＮＡPhEQxmbeIC
relationship between the situation and our322Please respect copyright.ＰＥＮＡＮＡWAK1fVJvsx
emotions. However, whether things are good or322Please respect copyright.ＰＥＮＡＮＡ0AUe3hTWxi
bad is often just a matter of perspective and322Please respect copyright.ＰＥＮＡＮＡzCKID7hWLb
perception, so if we can change our assessment of322Please respect copyright.ＰＥＮＡＮＡIrpA7hBBku
the situation, we can change its emotional322Please respect copyright.ＰＥＮＡＮＡgrUHjAiCJs
meaning. One of the main ways to change322Please respect copyright.ＰＥＮＡＮＡltD8QwQWRI
cognition is to re-evaluate cognition (cognitive322Please respect copyright.ＰＥＮＡＮＡj4dLmjfrNK
reappraisal). It means to change the emotional322Please respect copyright.ＰＥＮＡＮＡymgbwOdkUd
impact of the event by reinterpreting the meaning322Please respect copyright.ＰＥＮＡＮＡDoNf2JgcAn
of the event. If we fail the exam and our friend322Please respect copyright.ＰＥＮＡＮＡFj7vqSFhYk
gets the first place, we may react with jealousy and322Please respect copyright.ＰＥＮＡＮＡcwTZo2yYuH
complaint, but if we change our understanding of322Please respect copyright.ＰＥＮＡＮＡsEYgbxriTS
the matter and interpret it as being proud of a322Please respect copyright.ＰＥＮＡＮＡE8AUA6iRbR
friend and decide to
see the best, we can Negative emotions turn into322Please respect copyright.ＰＥＮＡＮＡMHICHRVoNV
positive, even into motivation. And psychological322Please respect copyright.ＰＥＮＡＮＡ5ViNTT3z2l
research also pointed out that this method has a322Please respect copyright.ＰＥＮＡＮＡ0ndOmfLKYU
positive impact on our health and interpersonal322Please respect copyright.ＰＥＮＡＮＡerRzjHqxlQ
relationships; however, because of its greater322Please respect copyright.ＰＥＮＡＮＡvkp4cQ5tFq
difficulty, it is often more suitable for coping with322Please respect copyright.ＰＥＮＡＮＡos5H7EofyU
lower-intensity emotions, and it is more likely to be322Please respect copyright.ＰＥＮＡＮＡ7j4DXyZtEI
used in certain situations. It will happen in322Please respect copyright.ＰＥＮＡＮＡYOtc06I2Ad
batches. "Tree Hole Hong Kong THK utee Thiking322Please respect copyright.ＰＥＮＡＮＡlADEY1L7Qs
Phontnct.322Please respect copyright.ＰＥＮＡＮＡ5qj7JC2dUj
response 反應/響應322Please respect copyright.ＰＥＮＡＮＡkmHsPdOBBP
modulation 調製322Please respect copyright.ＰＥＮＡＮＡF7THtnippa
5.(Response modulation)(反應調製)322Please respect copyright.ＰＥＮＡＮＡbhtVB6xDyE
此方法和上面某些方法有相當大的差異：前原因是322Please respect copyright.ＰＥＮＡＮＡbKAP44tGfx
因為用於出現情緒反應之前，被合稱為“前攝調節322Please respect copyright.ＰＥＮＡＮＡl04uEWJplF
”（antcedent-focused）；第五種由於用於發生情緒322Please respect copyright.ＰＥＮＡＮＡluGFkgWR8I
反應後， 反應調製當中有大量涉及不同類型行為，322Please respect copyright.ＰＥＮＡＮＡQF88XE5HAF
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322Please respect copyright.ＰＥＮＡＮＡWwcL7ZCClz
，我們也必須考慮 另外，壓抑表達（表情抑制）也322Please respect copyright.ＰＥＮＡＮＡ1bROQIvBlC
是一個方法把情緒忍住不表達出來，雖然對控製表322Please respect copyright.ＰＥＮＡＮＡ12gv7AZMXh
情，心率等有一定 用處，分數開始重新評估認知，322Please respect copyright.ＰＥＮＡＮＡ7hIKG0S5mf
它對克制的情緒作用減少：而因為它更刻意意，所322Please respect copyright.ＰＥＮＡＮＡjSzd27CbRa
耗用能量代謝：它也可能損害我們表達正面情緒的322Please respect copyright.ＰＥＮＡＮＡsecqjjHykb
能力，減少我們的社交能力，對 如果真的要使用此322Please respect copyright.ＰＥＮＡＮＡRY5ce4KvgJ
方法，也適當小心使用。“樹洞香港THK utee322Please respect copyright.ＰＥＮＡＮＡIxBQeFS09i
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱322Please respect copyright.ＰＥＮＡＮＡtS7xfl3t8n
症症狀有正向關係），因此相形見細。322Please respect copyright.ＰＥＮＡＮＡopaawfGQbf
This method is quite different from the above four322Please respect copyright.ＰＥＮＡＮＡXIkfwsDNCY
methods: the first four are collectively called322Please respect copyright.ＰＥＮＡＮＡLaprCCbIXa
"antecedent-focused" because they are used322Please respect copyright.ＰＥＮＡＮＡnVJgIibhPm
before emotional reactions occur; the fifth one is322Please respect copyright.ＰＥＮＡＮＡVVAT55Gt5T
used after emotional reactions occur. Are322Please respect copyright.ＰＥＮＡＮＡEbgnwxtWYe
classified as "response-focused"). Many of the322Please respect copyright.ＰＥＮＡＮＡZ0HbOqpE6k
response modulations involve different types of322Please respect copyright.ＰＥＮＡＮＡWiIYWdPi57
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain322Please respect copyright.ＰＥＮＡＮＡAZiyl5JJDZ
effects on emotional management; however, we322Please respect copyright.ＰＥＮＡＮＡXQDqs7nN2A
must also consider the long-term impact of these322Please respect copyright.ＰＥＮＡＮＡS28rbxFzKi
methods on our physical and mental health to322Please respect copyright.ＰＥＮＡＮＡaW0tLqRYdD
prevent Problems such as alcohol and drug322Please respect copyright.ＰＥＮＡＮＡnVUuR9PR7x
abuse. In addition, expressive suppression is also322Please respect copyright.ＰＥＮＡＮＡ54s2rBRfZ1
a method to suppress emotions. Although it is322Please respect copyright.ＰＥＮＡＮＡMW619PaADG
useful for controlling expressions and heart rate, it322Please respect copyright.ＰＥＮＡＮＡAfbRuXy98H
has a lower effect on restraining negative emotions322Please respect copyright.ＰＥＮＡＮＡs4M9YOvKn8
than reevaluating cognition: and because it is more322Please respect copyright.ＰＥＮＡＮＡylC4ltj5Wj
effective. To be deliberate, it consumes more322Please respect copyright.ＰＥＮＡＮＡMfCRv09WS4
energy: it may also damage our ability to express322Please respect copyright.ＰＥＮＡＮＡIo5qoSSJ8A
positive emotions, weaken our social skills, and is322Please respect copyright.ＰＥＮＡＮＡ6A1L6ZcSqA
unhealthy for physical and mental development322Please respect copyright.ＰＥＮＡＮＡvyrl4j1Esk
(for example, it has a positive relationship with322Please respect copyright.ＰＥＮＡＮＡfksbkiSLE6
depression symptoms), so it is different. If you322Please respect copyright.ＰＥＮＡＮＡu7NtZemMsk
really want to use
this method, you should also use it carefully. "Tree322Please respect copyright.ＰＥＮＡＮＡ3R7pfZUK8I
Hole Hong Kong THK utee Thiking Phontnct.
