x
Relieve 緩解353Please respect copyright.ＰＥＮＡＮＡBSUojZO1Un
Situation 情境/情況353Please respect copyright.ＰＥＮＡＮＡ0r3BuHyceJ
Selection 選擇353Please respect copyright.ＰＥＮＡＮＡY4qEkYuVuB
Accurately 準確353Please respect copyright.ＰＥＮＡＮＡzD3JjRQoei
comfortable 舒服的353Please respect copyright.ＰＥＮＡＮＡFYMcuAmoTQ
emotion-related 情緒相關353Please respect copyright.ＰＥＮＡＮＡFzddrwxaOh
pressured 壓力大353Please respect copyright.ＰＥＮＡＮＡOYZh53s0JK
1.(Situation selection)（情境選擇）353Please respect copyright.ＰＥＮＡＮＡrAcopeF3ki
我們在酒吧，我們會感到舒暢：在面對課本時，我353Please respect copyright.ＰＥＮＡＮＡbXYvJf3RkZ
們會感到有壓力。情境選擇涉及選擇避免或接近某353Please respect copyright.ＰＥＮＡＮＡphI8L4Gzfx
些特殊的情況。選擇避免開或減少 某些情境時，我353Please respect copyright.ＰＥＮＡＮＡuJae6XznlJ
們可以減低出現相對應情緒的機會；反之，如果想353Please respect copyright.ＰＥＮＡＮＡ3mrPPnZMSw
引引起某些特定情緒，我們可以主動進入相關的情353Please respect copyright.ＰＥＮＡＮＡVJOD8h1Lox
境中。我們在客廳中，也常常用到這些技巧。 想緩353Please respect copyright.ＰＥＮＡＮＡLZYKRF8KYK
解緩解壓力，我們可以選擇暫時放下工作，離開令353Please respect copyright.ＰＥＮＡＮＡiHlY1V8gJj
自己覺得有壓力的環境。又或者想感受快感時，便353Please respect copyright.ＰＥＮＡＮＡojPz0e0WbE
會約好友把酒談歡不過，要善用這招並不容易，因353Please respect copyright.ＰＥＮＡＮＡlaqkUQVgT7
為人很難 準確的預料未來的情緒反應，與多年不見353Please respect copyright.ＰＥＮＡＮＡNO3uuoXvS1
的朋友聚舊，最後會有什麼反應，很難說得準。故353Please respect copyright.ＰＥＮＡＮＡS35XE2b9Nr
此，我們往往無法準確而適當地判斷應避免或接近353Please respect copyright.ＰＥＮＡＮＡ0VWDFfPhiP
某種情境。353Please respect copyright.ＰＥＮＡＮＡe9N4PR0u9X
We can think of many emotion-related situations.353Please respect copyright.ＰＥＮＡＮＡFWWQqgBjXi
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 get353Please respect copyright.ＰＥＮＡＮＡGFIpuXtBfo
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.353Please respect copyright.ＰＥＮＡＮＡ1B6GtBeZOl
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 will353Please respect copyright.ＰＥＮＡＮＡGI7UAWyIyS
happen in the end when you get together with353Please respect copyright.ＰＥＮＡＮＡdt6ClfUKmP
friends you have not seen for many
years It's hard to be precise. Therefore, we are353Please respect copyright.ＰＥＮＡＮＡIxMprAjH3H
often unable to accurately and appropriately judge353Please respect copyright.ＰＥＮＡＮＡ1L94S4S7tp
which situations to avoid or approach.353Please respect copyright.ＰＥＮＡＮＡ06LNYAWHdw
Modification 調整/修改353Please respect copyright.ＰＥＮＡＮＡ7iw2iVaGaT
2.(Situation modification)(情境調整)353Please respect copyright.ＰＥＮＡＮＡmXb866EGth
有時我們縱使難以選擇周圍的情境但仍可靠的個人353Please respect copyright.ＰＥＮＡＮＡWKEpOFF6iT
行為調整。情境調整是修改外在，周圍（而非內心353Please respect copyright.ＰＥＮＡＮＡpwmG0ryfVf
世界）的情境以改變環境帶來的情緒影響。例如如353Please respect copyright.ＰＥＮＡＮＡRZCOFQgCUy
果我們突然遇上上前度的話 ，我們可透過預測自身353Please respect copyright.ＰＥＮＡＮＡyFcvNz3z8s
情緒和可能出現的反應去決定要不要和他（她）說353Please respect copyright.ＰＥＮＡＮＡJpMAuFk17S
話，又或者調節個性的內容，身體距離等，造成不353Please respect copyright.ＰＥＮＡＮＡKigHDcCmuN
想要或達致想要的情緒，如避免尷尬， 或保留自然353Please respect copyright.ＰＥＮＡＮＡeE4cBXz8Xp
。353Please respect copyright.ＰＥＮＡＮＡFHlxbhq9kK
Sometimes, even though it is difficult to choose the353Please respect copyright.ＰＥＮＡＮＡUUSBlHju5G
surrounding situation, we still rely on personal353Please respect copyright.ＰＥＮＡＮＡKBfuwrm1gF
behavior adjustment. Situational adjustment is to353Please respect copyright.ＰＥＮＡＮＡS7omub5OBL
modify the external and surrounding (not the inner353Please respect copyright.ＰＥＮＡＮＡl1klprDHQO
world) situation to change the emotional
impact of the environment. For example, if we353Please respect copyright.ＰＥＮＡＮＡ1q4wYA6GQD
suddenly meet the former degree, we can predict353Please respect copyright.ＰＥＮＡＮＡMZORi4NjLm
our own emotions and possible reactions to decide353Please respect copyright.ＰＥＮＡＮＡy8xTr5RcOv
whether to talk to him or her, or adjust the content353Please respect copyright.ＰＥＮＡＮＡvkSM8Lx6Ls
of the conversation, physical distance, etc., to353Please respect copyright.ＰＥＮＡＮＡqLX2QGHMG1
avoid unwanted or achieve Desired emotions,353Please respect copyright.ＰＥＮＡＮＡEz4ZpJwsuq
such as avoiding embarrassment, or staying as353Please respect copyright.ＰＥＮＡＮＡSzMYcK6yYY
natural as possible.353Please respect copyright.ＰＥＮＡＮＡV7w294EX2B
Attentional 注意353Please respect copyright.ＰＥＮＡＮＡFpEW9pCFgE
Deployment 部署/ 投放353Please respect copyright.ＰＥＮＡＮＡ3u47YHjtLb
3.(Attentional deployment)(注意投放)353Please respect copyright.ＰＥＮＡＮＡfumtTR7Hg8
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠353Please respect copyright.ＰＥＮＡＮＡ9EmGZDalFX
的個人行為調整。雖然如此，四周環境及他人的反353Please respect copyright.ＰＥＮＡＮＡ5JVuzgQxdD
應甚至可能不如我們預期。我們的周圍環境和生活353Please respect copyright.ＰＥＮＡＮＡ8e3LDe1muN
之中實際上還充滿了許許多多其他事物 ，而部分的353Please respect copyright.ＰＥＮＡＮＡq9aFGcDRHX
事物會超過大機會引起適當的情緒反應。這個將注353Please respect copyright.ＰＥＮＡＮＡNiNGmsv1lc
意力集中或轉移開的過程，就是注意投放。其中一353Please respect copyright.ＰＥＮＡＮＡ7hAealveYm
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353Please respect copyright.ＰＥＮＡＮＡp9S905KDUv
擇專注 下次面試機會或自己的其他興趣，這樣我們353Please respect copyright.ＰＥＮＡＮＡCQZBMprFiQ
可以減少相關情緒的出現及其帶來的影響。適用範353Please respect copyright.ＰＥＮＡＮＡjtIUwoHWV0
圍方面，有研究指出，它在應對高強度的情緒時，353Please respect copyright.ＰＥＮＡＮＡnpWigLIHRJ
由於易於應用，因此比起其他 方法有效。而且，沉353Please respect copyright.ＰＥＮＡＮＡoq2PasDBNg
思（反芻）和憂慮（令人擔憂）等也算是把關注由353Please respect copyright.ＰＥＮＡＮＡNpMQ0YEkRu
情緒分散至思考，以免直接受情緒影響的方法，不353Please respect copyright.ＰＥＮＡＮＡAdLd8EidX1
過這些方法可能會使人的思想集中在而不是情緒上353Please respect copyright.ＰＥＮＡＮＡaYjcCDo27L
，最後 “樹洞香港Futee Thisking heent”可能會適度353Please respect copyright.ＰＥＮＡＮＡc2m0xLR7zg
得其反，造成造成的情緒影響。353Please respect copyright.ＰＥＮＡＮＡqVBx1Jbqf6
Sometimes even though it is difficult to choose the353Please respect copyright.ＰＥＮＡＮＡglaW6tASS9
surrounding situation, we still rely on personal353Please respect copyright.ＰＥＮＡＮＡbygZqHG570
behavior adjustment. Even so, the surrounding353Please respect copyright.ＰＥＮＡＮＡHjCclfnnlg
environment and the reactions of others may still353Please respect copyright.ＰＥＮＡＮＡ896YD7B696
be worse than we expected. Our surrounding353Please respect copyright.ＰＥＮＡＮＡLD3MZB5Suu
environment and life are actually full of many other353Please respect copyright.ＰＥＮＡＮＡ8FZud8Griq
things, and some things have a greater chance of353Please respect copyright.ＰＥＮＡＮＡtnaVEHxK74
eliciting appropriate
emotional reactions. This process of focusing or353Please respect copyright.ＰＥＮＡＮＡdDJqCxocd3
removing one's attention is to pay attention. One353Please respect copyright.ＰＥＮＡＮＡX0QTc1DTm1
of the main methods is to distraction. For example,353Please respect copyright.ＰＥＮＡＮＡkRkzs3g8Vj
if you are frustrated in your job search, you can353Please respect copyright.ＰＥＮＡＮＡZiIN6sNoAB
choose to focus on the next interview opportunity353Please respect copyright.ＰＥＮＡＮＡkpWb2GHjzq
or your other interests, so that we can reduce the353Please respect copyright.ＰＥＮＡＮＡHIRCeDCuz5
appearance of related emotions and their impact.353Please respect copyright.ＰＥＮＡＮＡE1AFflrArA
In terms of scope of application, some studies353Please respect copyright.ＰＥＮＡＮＡqQbe2MF1yW
have pointed out that it is more effective than other353Please respect copyright.ＰＥＮＡＮＡ404MCNuVof
methods because it is easy to apply when dealing353Please respect copyright.ＰＥＮＡＮＡ5eRRb0lGBG
with high-intensity emotions. In addition,353Please respect copyright.ＰＥＮＡＮＡT1XlchRWp3
rumination and worrying can also be regarded as353Please respect copyright.ＰＥＮＡＮＡzzlVfvhfFh
methods for distracting attention from emotions to353Please respect copyright.ＰＥＮＡＮＡVCRR4vH48s
thinking, so as not to be directly affected by353Please respect copyright.ＰＥＮＡＮＡFJoC4bcWoV
emotions, but these methods may cause people to353Please respect copyright.ＰＥＮＡＮＡc6m7Q6Bs70
focus on negative emotions, which may be353Please respect copyright.ＰＥＮＡＮＡUtDuFjb1TY
counterproductive
in the end. , Causing greater emotional impact.353Please respect copyright.ＰＥＮＡＮＡn7bezLuHct
"Tree Hole Hong Kong Futee Thisking heent353Please respect copyright.ＰＥＮＡＮＡDvOSHq48Jc
Cognitive 認知性353Please respect copyright.ＰＥＮＡＮＡGUCTKtcJOs
change 改變/變化353Please respect copyright.ＰＥＮＡＮＡQGJAiez1SI
trian 訓練353Please respect copyright.ＰＥＮＡＮＡ0SuaBe01dh
4.(Cognitive change)(改變認知)353Please respect copyright.ＰＥＮＡＮＡD5KFQ7kVT3
不過，事情的好與壞往往只是角度和認知的問題，353Please respect copyright.ＰＥＮＡＮＡHlSyqWhuQD
所以如果我們可改變對情況的評估，從而改變其 情353Please respect copyright.ＰＥＮＡＮＡIMQxHxd6hB
緒暗示。而改變認知中的主要方法之一，是重新評353Please respect copyright.ＰＥＮＡＮＡM7gRyY3czG
估認知（認知重新評估）。它的意思是透過重新演353Please respect copyright.ＰＥＮＡＮＡzd67ntiU1U
譯譯事件的會義，以改變事件的情緒影響。如果我353Please respect copyright.ＰＥＮＡＮＡTAWasGFsvZ
們考試不及格，好友卻 考了第一，我們或會有嫉妒353Please respect copyright.ＰＥＮＡＮＡiJfDkFjkTR
忌，埋怨等反應，但如果我們改變這一事的理解，353Please respect copyright.ＰＥＮＡＮＡDlltOpFIPI
解釋為為好友自豪，並決定見賢思齊的話，便可以353Please respect copyright.ＰＥＮＡＮＡweWtSIzwz2
把它的情緒轉化為正面，甚至 化作動力。而心理學353Please respect copyright.ＰＥＮＡＮＡjoALfnCWBb
研究亦指出，這方法對我們健康和人際關係都有正353Please respect copyright.ＰＥＮＡＮＡjGcqor8sn8
面影響；不過，它由於難以克服，往往較適用於應353Please respect copyright.ＰＥＮＡＮＡhnrAbmnoVw
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 utee353Please respect copyright.ＰＥＮＡＮＡR597LXoCUd
Thiking Phontnct。353Please respect copyright.ＰＥＮＡＮＡ81x3PW7NoU
Although the above three methods are effective,353Please respect copyright.ＰＥＮＡＮＡSivcuxynWT
they have not really changed the causal353Please respect copyright.ＰＥＮＡＮＡ6yHumeN5Ks
relationship between the situation and our353Please respect copyright.ＰＥＮＡＮＡEN6wtsMOTG
emotions. However, whether things are good or353Please respect copyright.ＰＥＮＡＮＡa0g03y4ab5
bad is often just a matter of perspective and353Please respect copyright.ＰＥＮＡＮＡ7Hh7bXSQU4
perception, so if we can change our assessment of353Please respect copyright.ＰＥＮＡＮＡ3c802ErJHr
the situation, we can change its emotional353Please respect copyright.ＰＥＮＡＮＡcKDrjgHruD
meaning. One of the main ways to change353Please respect copyright.ＰＥＮＡＮＡigsCGca452
cognition is to re-evaluate cognition (cognitive353Please respect copyright.ＰＥＮＡＮＡGoWRuEwboE
reappraisal). It means to change the emotional353Please respect copyright.ＰＥＮＡＮＡ3Vi22hKPpE
impact of the event by reinterpreting the meaning353Please respect copyright.ＰＥＮＡＮＡ88kPR9IMMH
of the event. If we fail the exam and our friend353Please respect copyright.ＰＥＮＡＮＡMTvLuAaUnY
gets the first place, we may react with jealousy and353Please respect copyright.ＰＥＮＡＮＡfCJ8rWOXGq
complaint, but if we change our understanding of353Please respect copyright.ＰＥＮＡＮＡItxHg1nMpD
the matter and interpret it as being proud of a353Please respect copyright.ＰＥＮＡＮＡiwBsfx7PQA
friend and decide to
see the best, we can Negative emotions turn into353Please respect copyright.ＰＥＮＡＮＡ9OxoYaDL9f
positive, even into motivation. And psychological353Please respect copyright.ＰＥＮＡＮＡaURpKx1y0R
research also pointed out that this method has a353Please respect copyright.ＰＥＮＡＮＡ6V4V37KVOI
positive impact on our health and interpersonal353Please respect copyright.ＰＥＮＡＮＡLXOMKn5NJy
relationships; however, because of its greater353Please respect copyright.ＰＥＮＡＮＡZvYOHzi4KE
difficulty, it is often more suitable for coping with353Please respect copyright.ＰＥＮＡＮＡQv0Wgnm44p
lower-intensity emotions, and it is more likely to be353Please respect copyright.ＰＥＮＡＮＡ1WpLoy5nH8
used in certain situations. It will happen in353Please respect copyright.ＰＥＮＡＮＡUTjEPVSHvR
batches. "Tree Hole Hong Kong THK utee Thiking353Please respect copyright.ＰＥＮＡＮＡ4TIyHJaeL8
Phontnct.353Please respect copyright.ＰＥＮＡＮＡ71Rsvnav5D
response 反應/響應353Please respect copyright.ＰＥＮＡＮＡzy1Jy6pnqj
modulation 調製353Please respect copyright.ＰＥＮＡＮＡigwQSaSrvY
5.(Response modulation)(反應調製)353Please respect copyright.ＰＥＮＡＮＡjpYE9I7vTK
此方法和上面某些方法有相當大的差異：前原因是353Please respect copyright.ＰＥＮＡＮＡGJTYtoqj9A
因為用於出現情緒反應之前，被合稱為“前攝調節353Please respect copyright.ＰＥＮＡＮＡTVszyWo3oq
”（antcedent-focused）；第五種由於用於發生情緒353Please respect copyright.ＰＥＮＡＮＡkjpgyAL216
反應後， 反應調製當中有大量涉及不同類型行為，353Please respect copyright.ＰＥＮＡＮＡ1zTRkQpILk
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353Please respect copyright.ＰＥＮＡＮＡ0VeropsS2Q
，我們也必須考慮 另外，壓抑表達（表情抑制）也353Please respect copyright.ＰＥＮＡＮＡcrcyaztGWK
是一個方法把情緒忍住不表達出來，雖然對控製表353Please respect copyright.ＰＥＮＡＮＡndf192Jict
情，心率等有一定 用處，分數開始重新評估認知，353Please respect copyright.ＰＥＮＡＮＡZ3m8Nc6amO
它對克制的情緒作用減少：而因為它更刻意意，所353Please respect copyright.ＰＥＮＡＮＡgdJsC4cBL5
耗用能量代謝：它也可能損害我們表達正面情緒的353Please respect copyright.ＰＥＮＡＮＡkInI0H0rb6
能力，減少我們的社交能力，對 如果真的要使用此353Please respect copyright.ＰＥＮＡＮＡuNlJgySA2w
方法，也適當小心使用。“樹洞香港THK utee353Please respect copyright.ＰＥＮＡＮＡ5g9QqpbRbE
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱353Please respect copyright.ＰＥＮＡＮＡ6Dk5gZBWpK
症症狀有正向關係），因此相形見細。353Please respect copyright.ＰＥＮＡＮＡOBK2XnzoA8
This method is quite different from the above four353Please respect copyright.ＰＥＮＡＮＡFEShueQiyV
methods: the first four are collectively called353Please respect copyright.ＰＥＮＡＮＡSI1S148hP0
"antecedent-focused" because they are used353Please respect copyright.ＰＥＮＡＮＡDHDcNdkvEn
before emotional reactions occur; the fifth one is353Please respect copyright.ＰＥＮＡＮＡuZz2CNRqMx
used after emotional reactions occur. Are353Please respect copyright.ＰＥＮＡＮＡV9fPqtOqzn
classified as "response-focused"). Many of the353Please respect copyright.ＰＥＮＡＮＡDu9uY4aR8I
response modulations involve different types of353Please respect copyright.ＰＥＮＡＮＡ4lE5VFI0JK
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain353Please respect copyright.ＰＥＮＡＮＡg2Z7lSfYMv
effects on emotional management; however, we353Please respect copyright.ＰＥＮＡＮＡJkqMsygAOd
must also consider the long-term impact of these353Please respect copyright.ＰＥＮＡＮＡ04KUBP9m2B
methods on our physical and mental health to353Please respect copyright.ＰＥＮＡＮＡkJIby8spst
prevent Problems such as alcohol and drug353Please respect copyright.ＰＥＮＡＮＡKNfyTdleRS
abuse. In addition, expressive suppression is also353Please respect copyright.ＰＥＮＡＮＡqmqOTKaYxW
a method to suppress emotions. Although it is353Please respect copyright.ＰＥＮＡＮＡTHjKuMtozc
useful for controlling expressions and heart rate, it353Please respect copyright.ＰＥＮＡＮＡK3AZm0g9fs
has a lower effect on restraining negative emotions353Please respect copyright.ＰＥＮＡＮＡOgzYB3bCBR
than reevaluating cognition: and because it is more353Please respect copyright.ＰＥＮＡＮＡdCLaGbRKsf
effective. To be deliberate, it consumes more353Please respect copyright.ＰＥＮＡＮＡYFKFWw1aky
energy: it may also damage our ability to express353Please respect copyright.ＰＥＮＡＮＡTwB6GHGHQd
positive emotions, weaken our social skills, and is353Please respect copyright.ＰＥＮＡＮＡa4qHrzRs5h
unhealthy for physical and mental development353Please respect copyright.ＰＥＮＡＮＡlLPXXTEezm
(for example, it has a positive relationship with353Please respect copyright.ＰＥＮＡＮＡFJvskzMRHr
depression symptoms), so it is different. If you353Please respect copyright.ＰＥＮＡＮＡoq2JCe81ix
really want to use
this method, you should also use it carefully. "Tree353Please respect copyright.ＰＥＮＡＮＡPP0nXjsnTW
Hole Hong Kong THK utee Thiking Phontnct.
