x
Relieve 緩解330Please respect copyright.ＰＥＮＡＮＡ4yaNp6YVoC
Situation 情境/情況330Please respect copyright.ＰＥＮＡＮＡXBxnHU0WT4
Selection 選擇330Please respect copyright.ＰＥＮＡＮＡXExqr8KH9y
Accurately 準確330Please respect copyright.ＰＥＮＡＮＡisMSLYVvs0
comfortable 舒服的330Please respect copyright.ＰＥＮＡＮＡkw6xdfDuhn
emotion-related 情緒相關330Please respect copyright.ＰＥＮＡＮＡC69th8zSR4
pressured 壓力大330Please respect copyright.ＰＥＮＡＮＡiSeVJMJyUj
1.(Situation selection)（情境選擇）330Please respect copyright.ＰＥＮＡＮＡH1w0mlw3Ls
我們在酒吧，我們會感到舒暢：在面對課本時，我330Please respect copyright.ＰＥＮＡＮＡqyGEnwURfz
們會感到有壓力。情境選擇涉及選擇避免或接近某330Please respect copyright.ＰＥＮＡＮＡTK3s0dT7lI
些特殊的情況。選擇避免開或減少 某些情境時，我330Please respect copyright.ＰＥＮＡＮＡIz7i4JB7OG
們可以減低出現相對應情緒的機會；反之，如果想330Please respect copyright.ＰＥＮＡＮＡRiiwi8qUm8
引引起某些特定情緒，我們可以主動進入相關的情330Please respect copyright.ＰＥＮＡＮＡL7N5eRd5R7
境中。我們在客廳中，也常常用到這些技巧。 想緩330Please respect copyright.ＰＥＮＡＮＡwuOSJn9VQN
解緩解壓力，我們可以選擇暫時放下工作，離開令330Please respect copyright.ＰＥＮＡＮＡsfbMLQfagQ
自己覺得有壓力的環境。又或者想感受快感時，便330Please respect copyright.ＰＥＮＡＮＡip8PDbXeQS
會約好友把酒談歡不過，要善用這招並不容易，因330Please respect copyright.ＰＥＮＡＮＡU1NARUZsct
為人很難 準確的預料未來的情緒反應，與多年不見330Please respect copyright.ＰＥＮＡＮＡYWe7GU8M3M
的朋友聚舊，最後會有什麼反應，很難說得準。故330Please respect copyright.ＰＥＮＡＮＡIaUPAYC186
此，我們往往無法準確而適當地判斷應避免或接近330Please respect copyright.ＰＥＮＡＮＡtM9qtZqVlq
某種情境。330Please respect copyright.ＰＥＮＡＮＡez3TPvM3Wn
We can think of many emotion-related situations.330Please respect copyright.ＰＥＮＡＮＡi1jFnELdC5
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 get330Please respect copyright.ＰＥＮＡＮＡgVdMvgwVjv
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.330Please respect copyright.ＰＥＮＡＮＡ3PZ4yPkZVi
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 will330Please respect copyright.ＰＥＮＡＮＡ2fzVztOUjF
happen in the end when you get together with330Please respect copyright.ＰＥＮＡＮＡZqU3L14LFy
friends you have not seen for many
years It's hard to be precise. Therefore, we are330Please respect copyright.ＰＥＮＡＮＡzA1lD0cjmI
often unable to accurately and appropriately judge330Please respect copyright.ＰＥＮＡＮＡbAsx5Ln54F
which situations to avoid or approach.330Please respect copyright.ＰＥＮＡＮＡ2sVoRM5CKb
Modification 調整/修改330Please respect copyright.ＰＥＮＡＮＡx9C9rNqlZ3
2.(Situation modification)(情境調整)330Please respect copyright.ＰＥＮＡＮＡRmzNEHqwHm
有時我們縱使難以選擇周圍的情境但仍可靠的個人330Please respect copyright.ＰＥＮＡＮＡAbP2YAApgn
行為調整。情境調整是修改外在，周圍（而非內心330Please respect copyright.ＰＥＮＡＮＡ7q9oTegbul
世界）的情境以改變環境帶來的情緒影響。例如如330Please respect copyright.ＰＥＮＡＮＡGv5BYcJFq5
果我們突然遇上上前度的話 ，我們可透過預測自身330Please respect copyright.ＰＥＮＡＮＡlrEZCkkA2K
情緒和可能出現的反應去決定要不要和他（她）說330Please respect copyright.ＰＥＮＡＮＡVLDdM79C7T
話，又或者調節個性的內容，身體距離等，造成不330Please respect copyright.ＰＥＮＡＮＡrxVnvmQkYy
想要或達致想要的情緒，如避免尷尬， 或保留自然330Please respect copyright.ＰＥＮＡＮＡ5wGFJNKqHr
。330Please respect copyright.ＰＥＮＡＮＡavsK7LUjK4
Sometimes, even though it is difficult to choose the330Please respect copyright.ＰＥＮＡＮＡqOfUlydHeF
surrounding situation, we still rely on personal330Please respect copyright.ＰＥＮＡＮＡJMOLHTxqE0
behavior adjustment. Situational adjustment is to330Please respect copyright.ＰＥＮＡＮＡELngQgU1s3
modify the external and surrounding (not the inner330Please respect copyright.ＰＥＮＡＮＡCAcd4I1auP
world) situation to change the emotional
impact of the environment. For example, if we330Please respect copyright.ＰＥＮＡＮＡzEl2L7fLpX
suddenly meet the former degree, we can predict330Please respect copyright.ＰＥＮＡＮＡVxZS28oYkx
our own emotions and possible reactions to decide330Please respect copyright.ＰＥＮＡＮＡ1xP6sedAC6
whether to talk to him or her, or adjust the content330Please respect copyright.ＰＥＮＡＮＡ8rurhRo8qC
of the conversation, physical distance, etc., to330Please respect copyright.ＰＥＮＡＮＡ83NqnyhvRU
avoid unwanted or achieve Desired emotions,330Please respect copyright.ＰＥＮＡＮＡhFe9AYuc1S
such as avoiding embarrassment, or staying as330Please respect copyright.ＰＥＮＡＮＡJGKgGNn1uN
natural as possible.330Please respect copyright.ＰＥＮＡＮＡxTdwQfAeNt
Attentional 注意330Please respect copyright.ＰＥＮＡＮＡ64QjdVoVZL
Deployment 部署/ 投放330Please respect copyright.ＰＥＮＡＮＡRNVmZ6of44
3.(Attentional deployment)(注意投放)330Please respect copyright.ＰＥＮＡＮＡ5c81d0phfW
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠330Please respect copyright.ＰＥＮＡＮＡNzp8QSudPx
的個人行為調整。雖然如此，四周環境及他人的反330Please respect copyright.ＰＥＮＡＮＡrdDS5O27Xs
應甚至可能不如我們預期。我們的周圍環境和生活330Please respect copyright.ＰＥＮＡＮＡHbD3oh3jnr
之中實際上還充滿了許許多多其他事物 ，而部分的330Please respect copyright.ＰＥＮＡＮＡpHRkOwZEu6
事物會超過大機會引起適當的情緒反應。這個將注330Please respect copyright.ＰＥＮＡＮＡzM7Hexhl2H
意力集中或轉移開的過程，就是注意投放。其中一330Please respect copyright.ＰＥＮＡＮＡOiQ7Ff56ci
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330Please respect copyright.ＰＥＮＡＮＡfhGMTfivdQ
擇專注 下次面試機會或自己的其他興趣，這樣我們330Please respect copyright.ＰＥＮＡＮＡwrDmEJKkh9
可以減少相關情緒的出現及其帶來的影響。適用範330Please respect copyright.ＰＥＮＡＮＡoIoKH0waSR
圍方面，有研究指出，它在應對高強度的情緒時，330Please respect copyright.ＰＥＮＡＮＡrbldwTBZVK
由於易於應用，因此比起其他 方法有效。而且，沉330Please respect copyright.ＰＥＮＡＮＡEtsuoL5V5z
思（反芻）和憂慮（令人擔憂）等也算是把關注由330Please respect copyright.ＰＥＮＡＮＡKDcnPuQ2uL
情緒分散至思考，以免直接受情緒影響的方法，不330Please respect copyright.ＰＥＮＡＮＡ4fYqsD6G0D
過這些方法可能會使人的思想集中在而不是情緒上330Please respect copyright.ＰＥＮＡＮＡcpYAgADrLr
，最後 “樹洞香港Futee Thisking heent”可能會適度330Please respect copyright.ＰＥＮＡＮＡM5ae4xsW3y
得其反，造成造成的情緒影響。330Please respect copyright.ＰＥＮＡＮＡAydO85wFEB
Sometimes even though it is difficult to choose the330Please respect copyright.ＰＥＮＡＮＡiqWbfwNRhf
surrounding situation, we still rely on personal330Please respect copyright.ＰＥＮＡＮＡEUvAlyCoHJ
behavior adjustment. Even so, the surrounding330Please respect copyright.ＰＥＮＡＮＡL7leMBBhN6
environment and the reactions of others may still330Please respect copyright.ＰＥＮＡＮＡHD0pJOwRyI
be worse than we expected. Our surrounding330Please respect copyright.ＰＥＮＡＮＡYdl8rvpY34
environment and life are actually full of many other330Please respect copyright.ＰＥＮＡＮＡZbkX3fgHuC
things, and some things have a greater chance of330Please respect copyright.ＰＥＮＡＮＡLXgb4D4lE7
eliciting appropriate
emotional reactions. This process of focusing or330Please respect copyright.ＰＥＮＡＮＡ2m0yDCVxQ6
removing one's attention is to pay attention. One330Please respect copyright.ＰＥＮＡＮＡYC5Ul2yzKp
of the main methods is to distraction. For example,330Please respect copyright.ＰＥＮＡＮＡOWskm9QQMG
if you are frustrated in your job search, you can330Please respect copyright.ＰＥＮＡＮＡY2ea5xZ0hB
choose to focus on the next interview opportunity330Please respect copyright.ＰＥＮＡＮＡySf1KrL8I7
or your other interests, so that we can reduce the330Please respect copyright.ＰＥＮＡＮＡKrPiuuMJpb
appearance of related emotions and their impact.330Please respect copyright.ＰＥＮＡＮＡInNqzIwvJo
In terms of scope of application, some studies330Please respect copyright.ＰＥＮＡＮＡj0vqYKsIyC
have pointed out that it is more effective than other330Please respect copyright.ＰＥＮＡＮＡqA1zzAn4z9
methods because it is easy to apply when dealing330Please respect copyright.ＰＥＮＡＮＡuj1bvRPkix
with high-intensity emotions. In addition,330Please respect copyright.ＰＥＮＡＮＡ8HbVtLr9FZ
rumination and worrying can also be regarded as330Please respect copyright.ＰＥＮＡＮＡPFG4tZrN7P
methods for distracting attention from emotions to330Please respect copyright.ＰＥＮＡＮＡuy3detLEp1
thinking, so as not to be directly affected by330Please respect copyright.ＰＥＮＡＮＡsnb0KbCAbN
emotions, but these methods may cause people to330Please respect copyright.ＰＥＮＡＮＡz7VVW9zg9V
focus on negative emotions, which may be330Please respect copyright.ＰＥＮＡＮＡdsDf1hO2CT
counterproductive
in the end. , Causing greater emotional impact.330Please respect copyright.ＰＥＮＡＮＡYWhHxoWn7l
"Tree Hole Hong Kong Futee Thisking heent330Please respect copyright.ＰＥＮＡＮＡNIstvbDjel
Cognitive 認知性330Please respect copyright.ＰＥＮＡＮＡ4yl1sYoEKV
change 改變/變化330Please respect copyright.ＰＥＮＡＮＡD7xWRuMATC
trian 訓練330Please respect copyright.ＰＥＮＡＮＡVJ9vVmgN11
4.(Cognitive change)(改變認知)330Please respect copyright.ＰＥＮＡＮＡ22hsSeIOgx
不過，事情的好與壞往往只是角度和認知的問題，330Please respect copyright.ＰＥＮＡＮＡJzSHa6Q26F
所以如果我們可改變對情況的評估，從而改變其 情330Please respect copyright.ＰＥＮＡＮＡHK5lkvshr4
緒暗示。而改變認知中的主要方法之一，是重新評330Please respect copyright.ＰＥＮＡＮＡ4E3PgoTFhR
估認知（認知重新評估）。它的意思是透過重新演330Please respect copyright.ＰＥＮＡＮＡghTiJj2NoO
譯譯事件的會義，以改變事件的情緒影響。如果我330Please respect copyright.ＰＥＮＡＮＡzJJRSFmjdX
們考試不及格，好友卻 考了第一，我們或會有嫉妒330Please respect copyright.ＰＥＮＡＮＡ0IdS5DeWpL
忌，埋怨等反應，但如果我們改變這一事的理解，330Please respect copyright.ＰＥＮＡＮＡXJ5fzTANfk
解釋為為好友自豪，並決定見賢思齊的話，便可以330Please respect copyright.ＰＥＮＡＮＡxEHuxuG1oB
把它的情緒轉化為正面，甚至 化作動力。而心理學330Please respect copyright.ＰＥＮＡＮＡNSl9RoSoZN
研究亦指出，這方法對我們健康和人際關係都有正330Please respect copyright.ＰＥＮＡＮＡs3C6x3yNuL
面影響；不過，它由於難以克服，往往較適用於應330Please respect copyright.ＰＥＮＡＮＡPOePVPSbjZ
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 utee330Please respect copyright.ＰＥＮＡＮＡ5qXOnJM8sr
Thiking Phontnct。330Please respect copyright.ＰＥＮＡＮＡwaZD1LsLg7
Although the above three methods are effective,330Please respect copyright.ＰＥＮＡＮＡCJULxWWEpY
they have not really changed the causal330Please respect copyright.ＰＥＮＡＮＡSIGqnPBckX
relationship between the situation and our330Please respect copyright.ＰＥＮＡＮＡVEp5KhNCMt
emotions. However, whether things are good or330Please respect copyright.ＰＥＮＡＮＡkVB2vgGISR
bad is often just a matter of perspective and330Please respect copyright.ＰＥＮＡＮＡyMRtMu4yN4
perception, so if we can change our assessment of330Please respect copyright.ＰＥＮＡＮＡAOaCzC99bk
the situation, we can change its emotional330Please respect copyright.ＰＥＮＡＮＡOYCbtzeCPD
meaning. One of the main ways to change330Please respect copyright.ＰＥＮＡＮＡrU0xqZX8Ye
cognition is to re-evaluate cognition (cognitive330Please respect copyright.ＰＥＮＡＮＡNHlv9Qh9bw
reappraisal). It means to change the emotional330Please respect copyright.ＰＥＮＡＮＡtaOEPmCxOw
impact of the event by reinterpreting the meaning330Please respect copyright.ＰＥＮＡＮＡ7ucmaUpU6m
of the event. If we fail the exam and our friend330Please respect copyright.ＰＥＮＡＮＡkygBE6ZI1V
gets the first place, we may react with jealousy and330Please respect copyright.ＰＥＮＡＮＡnpmVthbrja
complaint, but if we change our understanding of330Please respect copyright.ＰＥＮＡＮＡ0XjHZVUU0n
the matter and interpret it as being proud of a330Please respect copyright.ＰＥＮＡＮＡJkIegPi8ML
friend and decide to
see the best, we can Negative emotions turn into330Please respect copyright.ＰＥＮＡＮＡGsAGPpGWXF
positive, even into motivation. And psychological330Please respect copyright.ＰＥＮＡＮＡnnFCFFyrlT
research also pointed out that this method has a330Please respect copyright.ＰＥＮＡＮＡ85C2S4O0jt
positive impact on our health and interpersonal330Please respect copyright.ＰＥＮＡＮＡYqwcU0imKN
relationships; however, because of its greater330Please respect copyright.ＰＥＮＡＮＡ8QUrJiy229
difficulty, it is often more suitable for coping with330Please respect copyright.ＰＥＮＡＮＡq0sDOOGcIA
lower-intensity emotions, and it is more likely to be330Please respect copyright.ＰＥＮＡＮＡAYsCemEhoa
used in certain situations. It will happen in330Please respect copyright.ＰＥＮＡＮＡl4chWZ6gzB
batches. "Tree Hole Hong Kong THK utee Thiking330Please respect copyright.ＰＥＮＡＮＡ4GGtlH5Duc
Phontnct.330Please respect copyright.ＰＥＮＡＮＡ7BlVvyoHAm
response 反應/響應330Please respect copyright.ＰＥＮＡＮＡEv0nZMsGO2
modulation 調製330Please respect copyright.ＰＥＮＡＮＡB2PXHihkEx
5.(Response modulation)(反應調製)330Please respect copyright.ＰＥＮＡＮＡ4og1oC2Yco
此方法和上面某些方法有相當大的差異：前原因是330Please respect copyright.ＰＥＮＡＮＡ5w4GHQ4EWx
因為用於出現情緒反應之前，被合稱為“前攝調節330Please respect copyright.ＰＥＮＡＮＡouADJUFwBv
”（antcedent-focused）；第五種由於用於發生情緒330Please respect copyright.ＰＥＮＡＮＡ19qn7TZjkX
反應後， 反應調製當中有大量涉及不同類型行為，330Please respect copyright.ＰＥＮＡＮＡItRoB0aHk1
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330Please respect copyright.ＰＥＮＡＮＡyyjutLRVxB
，我們也必須考慮 另外，壓抑表達（表情抑制）也330Please respect copyright.ＰＥＮＡＮＡUY26cehSyC
是一個方法把情緒忍住不表達出來，雖然對控製表330Please respect copyright.ＰＥＮＡＮＡSlBDq6cfBb
情，心率等有一定 用處，分數開始重新評估認知，330Please respect copyright.ＰＥＮＡＮＡLhVvpcZvDl
它對克制的情緒作用減少：而因為它更刻意意，所330Please respect copyright.ＰＥＮＡＮＡG4SD5Q1mD9
耗用能量代謝：它也可能損害我們表達正面情緒的330Please respect copyright.ＰＥＮＡＮＡQP7MqRGOmD
能力，減少我們的社交能力，對 如果真的要使用此330Please respect copyright.ＰＥＮＡＮＡk4YJuca4SX
方法，也適當小心使用。“樹洞香港THK utee330Please respect copyright.ＰＥＮＡＮＡKdARy0BLl6
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱330Please respect copyright.ＰＥＮＡＮＡLFGLFm7rux
症症狀有正向關係），因此相形見細。330Please respect copyright.ＰＥＮＡＮＡ9aJ5bizAPF
This method is quite different from the above four330Please respect copyright.ＰＥＮＡＮＡ7ZtSb4c72A
methods: the first four are collectively called330Please respect copyright.ＰＥＮＡＮＡMSSAMRNTy2
"antecedent-focused" because they are used330Please respect copyright.ＰＥＮＡＮＡ8kOI4a415l
before emotional reactions occur; the fifth one is330Please respect copyright.ＰＥＮＡＮＡxZEYTHWaVy
used after emotional reactions occur. Are330Please respect copyright.ＰＥＮＡＮＡ3R1R6fUOLv
classified as "response-focused"). Many of the330Please respect copyright.ＰＥＮＡＮＡJ8yzYqxQAg
response modulations involve different types of330Please respect copyright.ＰＥＮＡＮＡlJHho2ZdVV
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain330Please respect copyright.ＰＥＮＡＮＡqSa4sM8vSQ
effects on emotional management; however, we330Please respect copyright.ＰＥＮＡＮＡXTZjSO028M
must also consider the long-term impact of these330Please respect copyright.ＰＥＮＡＮＡw34lBQPQ3u
methods on our physical and mental health to330Please respect copyright.ＰＥＮＡＮＡFc5ME6C3xU
prevent Problems such as alcohol and drug330Please respect copyright.ＰＥＮＡＮＡxIhZKakWZ4
abuse. In addition, expressive suppression is also330Please respect copyright.ＰＥＮＡＮＡVVRoHLTa0V
a method to suppress emotions. Although it is330Please respect copyright.ＰＥＮＡＮＡlz01sHLnMd
useful for controlling expressions and heart rate, it330Please respect copyright.ＰＥＮＡＮＡ4pab3I9nHe
has a lower effect on restraining negative emotions330Please respect copyright.ＰＥＮＡＮＡNPlGMy7Scv
than reevaluating cognition: and because it is more330Please respect copyright.ＰＥＮＡＮＡl269disDkM
effective. To be deliberate, it consumes more330Please respect copyright.ＰＥＮＡＮＡMmGLG7clSa
energy: it may also damage our ability to express330Please respect copyright.ＰＥＮＡＮＡ5NsAp9Xuzl
positive emotions, weaken our social skills, and is330Please respect copyright.ＰＥＮＡＮＡTHcbNiCuol
unhealthy for physical and mental development330Please respect copyright.ＰＥＮＡＮＡ4jGS6aheT9
(for example, it has a positive relationship with330Please respect copyright.ＰＥＮＡＮＡaZ2ji3qTIK
depression symptoms), so it is different. If you330Please respect copyright.ＰＥＮＡＮＡ47jfd1hgxq
really want to use
this method, you should also use it carefully. "Tree330Please respect copyright.ＰＥＮＡＮＡTMh5ctd02b
Hole Hong Kong THK utee Thiking Phontnct.
