Relieve 緩解403Please respect copyright.ＰＥＮＡＮＡpbwADHdQoY
Situation 情境/情況403Please respect copyright.ＰＥＮＡＮＡAKMrhpPqcQ
Selection 選擇403Please respect copyright.ＰＥＮＡＮＡWu8dp779Qr
Accurately 準確403Please respect copyright.ＰＥＮＡＮＡCOao4du8ch
comfortable 舒服的403Please respect copyright.ＰＥＮＡＮＡsqo9gSqjYK
emotion-related 情緒相關403Please respect copyright.ＰＥＮＡＮＡGEhVLId5MI
pressured 壓力大403Please respect copyright.ＰＥＮＡＮＡPcFGf7q2Rk
1.(Situation selection)（情境選擇）403Please respect copyright.ＰＥＮＡＮＡhLud6iYBnZ
我們在酒吧，我們會感到舒暢：在面對課本時，我403Please respect copyright.ＰＥＮＡＮＡD3AZvrAiFX
們會感到有壓力。情境選擇涉及選擇避免或接近某403Please respect copyright.ＰＥＮＡＮＡqQP1FOk0qt
些特殊的情況。選擇避免開或減少 某些情境時，我403Please respect copyright.ＰＥＮＡＮＡwA5K72YFjZ
們可以減低出現相對應情緒的機會；反之，如果想403Please respect copyright.ＰＥＮＡＮＡzM0DYH30Sy
引引起某些特定情緒，我們可以主動進入相關的情403Please respect copyright.ＰＥＮＡＮＡIYBlZowAnX
境中。我們在客廳中，也常常用到這些技巧。 想緩403Please respect copyright.ＰＥＮＡＮＡKkpfriufse
解緩解壓力，我們可以選擇暫時放下工作，離開令403Please respect copyright.ＰＥＮＡＮＡStcxyqO6kh
自己覺得有壓力的環境。又或者想感受快感時，便403Please respect copyright.ＰＥＮＡＮＡ2aMWrpkSj4
會約好友把酒談歡不過，要善用這招並不容易，因403Please respect copyright.ＰＥＮＡＮＡk2NLuCByTL
為人很難 準確的預料未來的情緒反應，與多年不見403Please respect copyright.ＰＥＮＡＮＡYJxui24mPL
的朋友聚舊，最後會有什麼反應，很難說得準。故403Please respect copyright.ＰＥＮＡＮＡdcRXD8dpMc
此，我們往往無法準確而適當地判斷應避免或接近403Please respect copyright.ＰＥＮＡＮＡkDtXPrSfPb
某種情境。403Please respect copyright.ＰＥＮＡＮＡRwoOtHpFI7
We can think of many emotion-related situations.403Please respect copyright.ＰＥＮＡＮＡPVQFu2wpZw
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 get403Please respect copyright.ＰＥＮＡＮＡa7lg6A1Kur
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.403Please respect copyright.ＰＥＮＡＮＡ4fzZ2RziYR
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 will403Please respect copyright.ＰＥＮＡＮＡkxJ0FobiQi
happen in the end when you get together with403Please respect copyright.ＰＥＮＡＮＡC4uoI7mmMO
friends you have not seen for many
years It's hard to be precise. Therefore, we are403Please respect copyright.ＰＥＮＡＮＡNZcDuNNRBn
often unable to accurately and appropriately judge403Please respect copyright.ＰＥＮＡＮＡwEGuJplPx8
which situations to avoid or approach.403Please respect copyright.ＰＥＮＡＮＡBIjVIqnkyN
Modification 調整/修改403Please respect copyright.ＰＥＮＡＮＡmJLxKHEnVd
2.(Situation modification)(情境調整)403Please respect copyright.ＰＥＮＡＮＡ2080iCB8Et
有時我們縱使難以選擇周圍的情境但仍可靠的個人403Please respect copyright.ＰＥＮＡＮＡalYSUZccaL
行為調整。情境調整是修改外在，周圍（而非內心403Please respect copyright.ＰＥＮＡＮＡzVO9EXsWEk
世界）的情境以改變環境帶來的情緒影響。例如如403Please respect copyright.ＰＥＮＡＮＡ2knjvjZwlI
果我們突然遇上上前度的話 ，我們可透過預測自身403Please respect copyright.ＰＥＮＡＮＡ5Y8BF0HFJQ
情緒和可能出現的反應去決定要不要和他（她）說403Please respect copyright.ＰＥＮＡＮＡyjCwbfqxVV
話，又或者調節個性的內容，身體距離等，造成不403Please respect copyright.ＰＥＮＡＮＡv19M9YE1dK
想要或達致想要的情緒，如避免尷尬， 或保留自然403Please respect copyright.ＰＥＮＡＮＡYZNsApByhd
。403Please respect copyright.ＰＥＮＡＮＡAvJMrB317J
Sometimes, even though it is difficult to choose the403Please respect copyright.ＰＥＮＡＮＡpfJ1O7kI9h
surrounding situation, we still rely on personal403Please respect copyright.ＰＥＮＡＮＡpHKD9lE5Ez
behavior adjustment. Situational adjustment is to403Please respect copyright.ＰＥＮＡＮＡIxHND3vXzi
modify the external and surrounding (not the inner403Please respect copyright.ＰＥＮＡＮＡlfYE9b4uya
world) situation to change the emotional
impact of the environment. For example, if we403Please respect copyright.ＰＥＮＡＮＡCzPb5dzxia
suddenly meet the former degree, we can predict403Please respect copyright.ＰＥＮＡＮＡwdMAcb27nB
our own emotions and possible reactions to decide403Please respect copyright.ＰＥＮＡＮＡjdobhta3Cy
whether to talk to him or her, or adjust the content403Please respect copyright.ＰＥＮＡＮＡJD4LSVl1PG
of the conversation, physical distance, etc., to403Please respect copyright.ＰＥＮＡＮＡtY1HMCKxTE
avoid unwanted or achieve Desired emotions,403Please respect copyright.ＰＥＮＡＮＡFXhQXHdD5l
such as avoiding embarrassment, or staying as403Please respect copyright.ＰＥＮＡＮＡ4dOwWE3A0r
natural as possible.403Please respect copyright.ＰＥＮＡＮＡet8FwTZwJj
Attentional 注意403Please respect copyright.ＰＥＮＡＮＡhw4J1ijSTM
Deployment 部署/ 投放403Please respect copyright.ＰＥＮＡＮＡdiBif9NrRM
3.(Attentional deployment)(注意投放)403Please respect copyright.ＰＥＮＡＮＡ8pt3bPxGZS
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠403Please respect copyright.ＰＥＮＡＮＡoq0FLRg7fm
的個人行為調整。雖然如此，四周環境及他人的反403Please respect copyright.ＰＥＮＡＮＡNoWp9XwQQE
應甚至可能不如我們預期。我們的周圍環境和生活403Please respect copyright.ＰＥＮＡＮＡr5QT4WXqP0
之中實際上還充滿了許許多多其他事物 ，而部分的403Please respect copyright.ＰＥＮＡＮＡy1zD9vFha0
事物會超過大機會引起適當的情緒反應。這個將注403Please respect copyright.ＰＥＮＡＮＡRHYpiyuSJQ
意力集中或轉移開的過程，就是注意投放。其中一403Please respect copyright.ＰＥＮＡＮＡphitsmsdyw
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403Please respect copyright.ＰＥＮＡＮＡ1Vikg9H3Q6
擇專注 下次面試機會或自己的其他興趣，這樣我們403Please respect copyright.ＰＥＮＡＮＡGKFs3jOpFb
可以減少相關情緒的出現及其帶來的影響。適用範403Please respect copyright.ＰＥＮＡＮＡjD2A5P5WI0
圍方面，有研究指出，它在應對高強度的情緒時，403Please respect copyright.ＰＥＮＡＮＡnNiB7MYX8q
由於易於應用，因此比起其他 方法有效。而且，沉403Please respect copyright.ＰＥＮＡＮＡit6dCjhdTw
思（反芻）和憂慮（令人擔憂）等也算是把關注由403Please respect copyright.ＰＥＮＡＮＡQIQfdvWhWZ
情緒分散至思考，以免直接受情緒影響的方法，不403Please respect copyright.ＰＥＮＡＮＡuygUMBDXNn
過這些方法可能會使人的思想集中在而不是情緒上403Please respect copyright.ＰＥＮＡＮＡYQWA09BSiK
，最後 “樹洞香港Futee Thisking heent”可能會適度403Please respect copyright.ＰＥＮＡＮＡDPJbKVCjE2
得其反，造成造成的情緒影響。403Please respect copyright.ＰＥＮＡＮＡtdrNPJw4od
Sometimes even though it is difficult to choose the403Please respect copyright.ＰＥＮＡＮＡdmfxd83hOQ
surrounding situation, we still rely on personal403Please respect copyright.ＰＥＮＡＮＡgR39QCiIPT
behavior adjustment. Even so, the surrounding403Please respect copyright.ＰＥＮＡＮＡWdLIhaZWW6
environment and the reactions of others may still403Please respect copyright.ＰＥＮＡＮＡpDBRcsLfm8
be worse than we expected. Our surrounding403Please respect copyright.ＰＥＮＡＮＡAPg9dD7biI
environment and life are actually full of many other403Please respect copyright.ＰＥＮＡＮＡTonsTWVRCg
things, and some things have a greater chance of403Please respect copyright.ＰＥＮＡＮＡTiOCdCe3B2
eliciting appropriate
emotional reactions. This process of focusing or403Please respect copyright.ＰＥＮＡＮＡrp0RVgScun
removing one's attention is to pay attention. One403Please respect copyright.ＰＥＮＡＮＡs0hGmRKGUm
of the main methods is to distraction. For example,403Please respect copyright.ＰＥＮＡＮＡFl4ucHdDoI
if you are frustrated in your job search, you can403Please respect copyright.ＰＥＮＡＮＡfH3AMDuez5
choose to focus on the next interview opportunity403Please respect copyright.ＰＥＮＡＮＡlKBC2DJUfr
or your other interests, so that we can reduce the403Please respect copyright.ＰＥＮＡＮＡL54cRlgd2L
appearance of related emotions and their impact.403Please respect copyright.ＰＥＮＡＮＡEOqBsgoDLE
In terms of scope of application, some studies403Please respect copyright.ＰＥＮＡＮＡ7FjJlRkUHl
have pointed out that it is more effective than other403Please respect copyright.ＰＥＮＡＮＡbKytdDTCxE
methods because it is easy to apply when dealing403Please respect copyright.ＰＥＮＡＮＡJ30lNKIqHh
with high-intensity emotions. In addition,403Please respect copyright.ＰＥＮＡＮＡGdDZMb7GpR
rumination and worrying can also be regarded as403Please respect copyright.ＰＥＮＡＮＡ6oF3w48x95
methods for distracting attention from emotions to403Please respect copyright.ＰＥＮＡＮＡvofk5lfT6D
thinking, so as not to be directly affected by403Please respect copyright.ＰＥＮＡＮＡORy7YcdLJu
emotions, but these methods may cause people to403Please respect copyright.ＰＥＮＡＮＡEyWBN2lid0
focus on negative emotions, which may be403Please respect copyright.ＰＥＮＡＮＡ6JJNNAL1SC
counterproductive
in the end. , Causing greater emotional impact.403Please respect copyright.ＰＥＮＡＮＡpQ6jH7LtVj
"Tree Hole Hong Kong Futee Thisking heent403Please respect copyright.ＰＥＮＡＮＡWb4CcmvtMp
Cognitive 認知性403Please respect copyright.ＰＥＮＡＮＡ0Xw06PtI21
change 改變/變化403Please respect copyright.ＰＥＮＡＮＡdOLXmZidwJ
trian 訓練403Please respect copyright.ＰＥＮＡＮＡcutFyqEWMN
4.(Cognitive change)(改變認知)403Please respect copyright.ＰＥＮＡＮＡH77HhWAvYq
不過，事情的好與壞往往只是角度和認知的問題，403Please respect copyright.ＰＥＮＡＮＡmlYbeVctfb
所以如果我們可改變對情況的評估，從而改變其 情403Please respect copyright.ＰＥＮＡＮＡa9i0ip7jRd
緒暗示。而改變認知中的主要方法之一，是重新評403Please respect copyright.ＰＥＮＡＮＡFUQ7E1ucNU
估認知（認知重新評估）。它的意思是透過重新演403Please respect copyright.ＰＥＮＡＮＡwUWnJHSgJG
譯譯事件的會義，以改變事件的情緒影響。如果我403Please respect copyright.ＰＥＮＡＮＡ6FtG2FKJLc
們考試不及格，好友卻 考了第一，我們或會有嫉妒403Please respect copyright.ＰＥＮＡＮＡOUsjevuTBb
忌，埋怨等反應，但如果我們改變這一事的理解，403Please respect copyright.ＰＥＮＡＮＡ3MMMBd0OR9
解釋為為好友自豪，並決定見賢思齊的話，便可以403Please respect copyright.ＰＥＮＡＮＡqRPJrDqRxo
把它的情緒轉化為正面，甚至 化作動力。而心理學403Please respect copyright.ＰＥＮＡＮＡdOEBEFqFPO
研究亦指出，這方法對我們健康和人際關係都有正403Please respect copyright.ＰＥＮＡＮＡKO4iSE16A6
面影響；不過，它由於難以克服，往往較適用於應403Please respect copyright.ＰＥＮＡＮＡlWhnOSyi9s
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 utee403Please respect copyright.ＰＥＮＡＮＡ2n4iYZh9Vu
Thiking Phontnct。403Please respect copyright.ＰＥＮＡＮＡYQC86RCsLS
Although the above three methods are effective,403Please respect copyright.ＰＥＮＡＮＡug70QFva6O
they have not really changed the causal403Please respect copyright.ＰＥＮＡＮＡbZW7Kipf8s
relationship between the situation and our403Please respect copyright.ＰＥＮＡＮＡKZ0V1GbxD8
emotions. However, whether things are good or403Please respect copyright.ＰＥＮＡＮＡRscafioVoq
bad is often just a matter of perspective and403Please respect copyright.ＰＥＮＡＮＡLMjp4Rv8hn
perception, so if we can change our assessment of403Please respect copyright.ＰＥＮＡＮＡwAzR99qbee
the situation, we can change its emotional403Please respect copyright.ＰＥＮＡＮＡM6fZ67ks2Z
meaning. One of the main ways to change403Please respect copyright.ＰＥＮＡＮＡuvNhO5NsA7
cognition is to re-evaluate cognition (cognitive403Please respect copyright.ＰＥＮＡＮＡjzihAq412C
reappraisal). It means to change the emotional403Please respect copyright.ＰＥＮＡＮＡcYhFDA3frb
impact of the event by reinterpreting the meaning403Please respect copyright.ＰＥＮＡＮＡ8FwCbVrrqS
of the event. If we fail the exam and our friend403Please respect copyright.ＰＥＮＡＮＡ966vlm5VBB
gets the first place, we may react with jealousy and403Please respect copyright.ＰＥＮＡＮＡeleItbWRKE
complaint, but if we change our understanding of403Please respect copyright.ＰＥＮＡＮＡeUN18WXBFw
the matter and interpret it as being proud of a403Please respect copyright.ＰＥＮＡＮＡSbjSjMrJsp
friend and decide to
see the best, we can Negative emotions turn into403Please respect copyright.ＰＥＮＡＮＡCVAp1aAZl1
positive, even into motivation. And psychological403Please respect copyright.ＰＥＮＡＮＡ0mhfc1Io7B
research also pointed out that this method has a403Please respect copyright.ＰＥＮＡＮＡ8IV0lpEDta
positive impact on our health and interpersonal403Please respect copyright.ＰＥＮＡＮＡcsRGjzikac
relationships; however, because of its greater403Please respect copyright.ＰＥＮＡＮＡ6CpXP4d1TR
difficulty, it is often more suitable for coping with403Please respect copyright.ＰＥＮＡＮＡZGMKh3BgIm
lower-intensity emotions, and it is more likely to be403Please respect copyright.ＰＥＮＡＮＡTsNl5M42Qf
used in certain situations. It will happen in403Please respect copyright.ＰＥＮＡＮＡ6S81IRQ4jB
batches. "Tree Hole Hong Kong THK utee Thiking403Please respect copyright.ＰＥＮＡＮＡ3mAg9ybTlt
Phontnct.403Please respect copyright.ＰＥＮＡＮＡuX6EWnwGKw
response 反應/響應403Please respect copyright.ＰＥＮＡＮＡ6LmJaS9OYq
modulation 調製403Please respect copyright.ＰＥＮＡＮＡRWslQi2PDZ
5.(Response modulation)(反應調製)403Please respect copyright.ＰＥＮＡＮＡaZ82XwAxd9
此方法和上面某些方法有相當大的差異：前原因是403Please respect copyright.ＰＥＮＡＮＡtQBgO59ZsV
因為用於出現情緒反應之前，被合稱為“前攝調節403Please respect copyright.ＰＥＮＡＮＡnv2RbCsDFu
”（antcedent-focused）；第五種由於用於發生情緒403Please respect copyright.ＰＥＮＡＮＡ9XCUfVMxdk
反應後， 反應調製當中有大量涉及不同類型行為，403Please respect copyright.ＰＥＮＡＮＡdcv6r6vbRa
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403Please respect copyright.ＰＥＮＡＮＡrupgefP5Rm
，我們也必須考慮 另外，壓抑表達（表情抑制）也403Please respect copyright.ＰＥＮＡＮＡebcXWg9GAw
是一個方法把情緒忍住不表達出來，雖然對控製表403Please respect copyright.ＰＥＮＡＮＡA3yZMxJb7n
情，心率等有一定 用處，分數開始重新評估認知，403Please respect copyright.ＰＥＮＡＮＡQjSEx6DmUM
它對克制的情緒作用減少：而因為它更刻意意，所403Please respect copyright.ＰＥＮＡＮＡhv67Q1cT0S
耗用能量代謝：它也可能損害我們表達正面情緒的403Please respect copyright.ＰＥＮＡＮＡpZUGc4SlEU
能力，減少我們的社交能力，對 如果真的要使用此403Please respect copyright.ＰＥＮＡＮＡUeIyaB7In9
方法，也適當小心使用。“樹洞香港THK utee403Please respect copyright.ＰＥＮＡＮＡyLMH1ESk8n
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱403Please respect copyright.ＰＥＮＡＮＡ2BnqNwG03Q
症症狀有正向關係），因此相形見細。403Please respect copyright.ＰＥＮＡＮＡiADnEv3Pjh
This method is quite different from the above four403Please respect copyright.ＰＥＮＡＮＡG7n2aAkRT6
methods: the first four are collectively called403Please respect copyright.ＰＥＮＡＮＡRp1A9Sn9Mm
"antecedent-focused" because they are used403Please respect copyright.ＰＥＮＡＮＡgScfWW8pvQ
before emotional reactions occur; the fifth one is403Please respect copyright.ＰＥＮＡＮＡ155LQb400h
used after emotional reactions occur. Are403Please respect copyright.ＰＥＮＡＮＡ9S0Pc8SrPq
classified as "response-focused"). Many of the403Please respect copyright.ＰＥＮＡＮＡsxKJPKcn7y
response modulations involve different types of403Please respect copyright.ＰＥＮＡＮＡYxqnrDfGYS
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain403Please respect copyright.ＰＥＮＡＮＡWotswbpKvG
effects on emotional management; however, we403Please respect copyright.ＰＥＮＡＮＡ1j5plI5CPJ
must also consider the long-term impact of these403Please respect copyright.ＰＥＮＡＮＡtmeCFnPUPs
methods on our physical and mental health to403Please respect copyright.ＰＥＮＡＮＡocywuRXULc
prevent Problems such as alcohol and drug403Please respect copyright.ＰＥＮＡＮＡDXtJZrcffq
abuse. In addition, expressive suppression is also403Please respect copyright.ＰＥＮＡＮＡ3nHhm6Qi3g
a method to suppress emotions. Although it is403Please respect copyright.ＰＥＮＡＮＡY8iUMlSH1n
useful for controlling expressions and heart rate, it403Please respect copyright.ＰＥＮＡＮＡC2fdcKtnaK
has a lower effect on restraining negative emotions403Please respect copyright.ＰＥＮＡＮＡX050dHaC9D
than reevaluating cognition: and because it is more403Please respect copyright.ＰＥＮＡＮＡberVYiGuAE
effective. To be deliberate, it consumes more403Please respect copyright.ＰＥＮＡＮＡfSU3uE6AcG
energy: it may also damage our ability to express403Please respect copyright.ＰＥＮＡＮＡt7W63BaT2g
positive emotions, weaken our social skills, and is403Please respect copyright.ＰＥＮＡＮＡP8KfKATETs
unhealthy for physical and mental development403Please respect copyright.ＰＥＮＡＮＡwLBFbMuIJw
(for example, it has a positive relationship with403Please respect copyright.ＰＥＮＡＮＡSDnlCavIBd
depression symptoms), so it is different. If you403Please respect copyright.ＰＥＮＡＮＡi1p0EBL3jc
really want to use
this method, you should also use it carefully. "Tree403Please respect copyright.ＰＥＮＡＮＡAoqO5F7XfM
Hole Hong Kong THK utee Thiking Phontnct.
