x
Relieve 緩解276Please respect copyright.ＰＥＮＡＮＡAnXUINTHir
Situation 情境/情況276Please respect copyright.ＰＥＮＡＮＡa5oZB48ACf
Selection 選擇276Please respect copyright.ＰＥＮＡＮＡY1ZiugrWUw
Accurately 準確276Please respect copyright.ＰＥＮＡＮＡDitSMtTWWV
comfortable 舒服的276Please respect copyright.ＰＥＮＡＮＡGtdVTtPyQR
emotion-related 情緒相關276Please respect copyright.ＰＥＮＡＮＡ7o8oI6WEi9
pressured 壓力大276Please respect copyright.ＰＥＮＡＮＡb35nhCA7VU
1.(Situation selection)（情境選擇）276Please respect copyright.ＰＥＮＡＮＡAZgQf45ofw
我們在酒吧，我們會感到舒暢：在面對課本時，我276Please respect copyright.ＰＥＮＡＮＡxiXzkkIHAW
們會感到有壓力。情境選擇涉及選擇避免或接近某276Please respect copyright.ＰＥＮＡＮＡDA31GkCr9D
些特殊的情況。選擇避免開或減少 某些情境時，我276Please respect copyright.ＰＥＮＡＮＡDxqHWiC6Rg
們可以減低出現相對應情緒的機會；反之，如果想276Please respect copyright.ＰＥＮＡＮＡ3TwUWDFK0A
引引起某些特定情緒，我們可以主動進入相關的情276Please respect copyright.ＰＥＮＡＮＡTRgLkppgTR
境中。我們在客廳中，也常常用到這些技巧。 想緩276Please respect copyright.ＰＥＮＡＮＡpRwcJHL83P
解緩解壓力，我們可以選擇暫時放下工作，離開令276Please respect copyright.ＰＥＮＡＮＡ12QsgdQSHB
自己覺得有壓力的環境。又或者想感受快感時，便276Please respect copyright.ＰＥＮＡＮＡ7agIzfqkET
會約好友把酒談歡不過，要善用這招並不容易，因276Please respect copyright.ＰＥＮＡＮＡcapn0vqs99
為人很難 準確的預料未來的情緒反應，與多年不見276Please respect copyright.ＰＥＮＡＮＡxlPM4J6aU6
的朋友聚舊，最後會有什麼反應，很難說得準。故276Please respect copyright.ＰＥＮＡＮＡ9jwuVTA50j
此，我們往往無法準確而適當地判斷應避免或接近276Please respect copyright.ＰＥＮＡＮＡxni3kKFfjY
某種情境。276Please respect copyright.ＰＥＮＡＮＡM7QFLt0PZQ
We can think of many emotion-related situations.276Please respect copyright.ＰＥＮＡＮＡrqW2A9Ibu2
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 get276Please respect copyright.ＰＥＮＡＮＡyMjM0OXR2T
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.276Please respect copyright.ＰＥＮＡＮＡ4sY1jFkMga
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 will276Please respect copyright.ＰＥＮＡＮＡTFkTT8fQ38
happen in the end when you get together with276Please respect copyright.ＰＥＮＡＮＡa7U3OzKVZh
friends you have not seen for many
years It's hard to be precise. Therefore, we are276Please respect copyright.ＰＥＮＡＮＡicUA4lIycI
often unable to accurately and appropriately judge276Please respect copyright.ＰＥＮＡＮＡau11uoZZpK
which situations to avoid or approach.276Please respect copyright.ＰＥＮＡＮＡbn2GISX50I
Modification 調整/修改276Please respect copyright.ＰＥＮＡＮＡNy30CGTSGa
2.(Situation modification)(情境調整)276Please respect copyright.ＰＥＮＡＮＡU5yqnfMJo8
有時我們縱使難以選擇周圍的情境但仍可靠的個人276Please respect copyright.ＰＥＮＡＮＡwGWMZW2K4b
行為調整。情境調整是修改外在，周圍（而非內心276Please respect copyright.ＰＥＮＡＮＡmFtGc80oi9
世界）的情境以改變環境帶來的情緒影響。例如如276Please respect copyright.ＰＥＮＡＮＡV0ia6FUOdp
果我們突然遇上上前度的話 ，我們可透過預測自身276Please respect copyright.ＰＥＮＡＮＡPiSNOG1a58
情緒和可能出現的反應去決定要不要和他（她）說276Please respect copyright.ＰＥＮＡＮＡ5ISKiporiH
話，又或者調節個性的內容，身體距離等，造成不276Please respect copyright.ＰＥＮＡＮＡnC5NqHlqFL
想要或達致想要的情緒，如避免尷尬， 或保留自然276Please respect copyright.ＰＥＮＡＮＡYHy5XdG6yK
。276Please respect copyright.ＰＥＮＡＮＡ9RhGbb4Tdp
Sometimes, even though it is difficult to choose the276Please respect copyright.ＰＥＮＡＮＡKHuLs00I80
surrounding situation, we still rely on personal276Please respect copyright.ＰＥＮＡＮＡjbxUCrWKcU
behavior adjustment. Situational adjustment is to276Please respect copyright.ＰＥＮＡＮＡIhvjKQFW4h
modify the external and surrounding (not the inner276Please respect copyright.ＰＥＮＡＮＡX0cmfSnuvz
world) situation to change the emotional
impact of the environment. For example, if we276Please respect copyright.ＰＥＮＡＮＡOjLejxEWvZ
suddenly meet the former degree, we can predict276Please respect copyright.ＰＥＮＡＮＡWvtUCZMaVu
our own emotions and possible reactions to decide276Please respect copyright.ＰＥＮＡＮＡV3TihdFdDd
whether to talk to him or her, or adjust the content276Please respect copyright.ＰＥＮＡＮＡddqlJrPvmq
of the conversation, physical distance, etc., to276Please respect copyright.ＰＥＮＡＮＡYUUj6fONLw
avoid unwanted or achieve Desired emotions,276Please respect copyright.ＰＥＮＡＮＡhLnptNDrD7
such as avoiding embarrassment, or staying as276Please respect copyright.ＰＥＮＡＮＡblreyNNGF8
natural as possible.276Please respect copyright.ＰＥＮＡＮＡ4KkfuptEWa
Attentional 注意276Please respect copyright.ＰＥＮＡＮＡNDqejTgCVw
Deployment 部署/ 投放276Please respect copyright.ＰＥＮＡＮＡVyiuKyL1jc
3.(Attentional deployment)(注意投放)276Please respect copyright.ＰＥＮＡＮＡNkj4L5D7Ff
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠276Please respect copyright.ＰＥＮＡＮＡmlknsbjYzr
的個人行為調整。雖然如此，四周環境及他人的反276Please respect copyright.ＰＥＮＡＮＡKVEJT9gjQj
應甚至可能不如我們預期。我們的周圍環境和生活276Please respect copyright.ＰＥＮＡＮＡ8bJhHqHZyA
之中實際上還充滿了許許多多其他事物 ，而部分的276Please respect copyright.ＰＥＮＡＮＡ1d4n73HOe7
事物會超過大機會引起適當的情緒反應。這個將注276Please respect copyright.ＰＥＮＡＮＡgUOPAE80iq
意力集中或轉移開的過程，就是注意投放。其中一276Please respect copyright.ＰＥＮＡＮＡlHH9gZCHGx
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276Please respect copyright.ＰＥＮＡＮＡhnrX0jGEsO
擇專注 下次面試機會或自己的其他興趣，這樣我們276Please respect copyright.ＰＥＮＡＮＡQvfGAOKYmU
可以減少相關情緒的出現及其帶來的影響。適用範276Please respect copyright.ＰＥＮＡＮＡRQVGB5N2co
圍方面，有研究指出，它在應對高強度的情緒時，276Please respect copyright.ＰＥＮＡＮＡdIoOgxE7oI
由於易於應用，因此比起其他 方法有效。而且，沉276Please respect copyright.ＰＥＮＡＮＡVcvzaLH3MP
思（反芻）和憂慮（令人擔憂）等也算是把關注由276Please respect copyright.ＰＥＮＡＮＡYV0zl9CXiU
情緒分散至思考，以免直接受情緒影響的方法，不276Please respect copyright.ＰＥＮＡＮＡu7ehVBMSPR
過這些方法可能會使人的思想集中在而不是情緒上276Please respect copyright.ＰＥＮＡＮＡYTyyqQJDCR
，最後 “樹洞香港Futee Thisking heent”可能會適度276Please respect copyright.ＰＥＮＡＮＡKpn3zOjqYn
得其反，造成造成的情緒影響。276Please respect copyright.ＰＥＮＡＮＡHAAKq3u10v
Sometimes even though it is difficult to choose the276Please respect copyright.ＰＥＮＡＮＡGfXk8WSVUI
surrounding situation, we still rely on personal276Please respect copyright.ＰＥＮＡＮＡtcI7ox4P3d
behavior adjustment. Even so, the surrounding276Please respect copyright.ＰＥＮＡＮＡn0oStgj7dg
environment and the reactions of others may still276Please respect copyright.ＰＥＮＡＮＡGD2CCYg8Z4
be worse than we expected. Our surrounding276Please respect copyright.ＰＥＮＡＮＡDNW672o2ma
environment and life are actually full of many other276Please respect copyright.ＰＥＮＡＮＡ4himaZJVQX
things, and some things have a greater chance of276Please respect copyright.ＰＥＮＡＮＡSkQFW8WFnY
eliciting appropriate
emotional reactions. This process of focusing or276Please respect copyright.ＰＥＮＡＮＡqGwkqWFSvc
removing one's attention is to pay attention. One276Please respect copyright.ＰＥＮＡＮＡ50Hp0G8BzC
of the main methods is to distraction. For example,276Please respect copyright.ＰＥＮＡＮＡxhhGeqU2py
if you are frustrated in your job search, you can276Please respect copyright.ＰＥＮＡＮＡnj74Rquxql
choose to focus on the next interview opportunity276Please respect copyright.ＰＥＮＡＮＡTwgojV4Grr
or your other interests, so that we can reduce the276Please respect copyright.ＰＥＮＡＮＡqrLwWL6YX9
appearance of related emotions and their impact.276Please respect copyright.ＰＥＮＡＮＡZwCuf3d7Eg
In terms of scope of application, some studies276Please respect copyright.ＰＥＮＡＮＡ8wGJ20tDZB
have pointed out that it is more effective than other276Please respect copyright.ＰＥＮＡＮＡ6Gi8c2WYN7
methods because it is easy to apply when dealing276Please respect copyright.ＰＥＮＡＮＡFnetrS8XHK
with high-intensity emotions. In addition,276Please respect copyright.ＰＥＮＡＮＡ9zrYT8KNta
rumination and worrying can also be regarded as276Please respect copyright.ＰＥＮＡＮＡjnl3dNfEZ4
methods for distracting attention from emotions to276Please respect copyright.ＰＥＮＡＮＡ0dehQpGoBS
thinking, so as not to be directly affected by276Please respect copyright.ＰＥＮＡＮＡYuwWOYTkT8
emotions, but these methods may cause people to276Please respect copyright.ＰＥＮＡＮＡQbbunj7yqI
focus on negative emotions, which may be276Please respect copyright.ＰＥＮＡＮＡvMJOBGQXu1
counterproductive
in the end. , Causing greater emotional impact.276Please respect copyright.ＰＥＮＡＮＡBha03cKSdQ
"Tree Hole Hong Kong Futee Thisking heent276Please respect copyright.ＰＥＮＡＮＡnaLxhz6onq
Cognitive 認知性276Please respect copyright.ＰＥＮＡＮＡVjak23WdBf
change 改變/變化276Please respect copyright.ＰＥＮＡＮＡ3ELx4AKBN1
trian 訓練276Please respect copyright.ＰＥＮＡＮＡ4ibp7TnnKy
4.(Cognitive change)(改變認知)276Please respect copyright.ＰＥＮＡＮＡ5fXkALQeQE
不過，事情的好與壞往往只是角度和認知的問題，276Please respect copyright.ＰＥＮＡＮＡSX7WDdQOTU
所以如果我們可改變對情況的評估，從而改變其 情276Please respect copyright.ＰＥＮＡＮＡiPVY88Lr61
緒暗示。而改變認知中的主要方法之一，是重新評276Please respect copyright.ＰＥＮＡＮＡvRbxwtLRHE
估認知（認知重新評估）。它的意思是透過重新演276Please respect copyright.ＰＥＮＡＮＡPvk5B9T1hv
譯譯事件的會義，以改變事件的情緒影響。如果我276Please respect copyright.ＰＥＮＡＮＡA0n0qSAnyi
們考試不及格，好友卻 考了第一，我們或會有嫉妒276Please respect copyright.ＰＥＮＡＮＡiBqLOvz9vD
忌，埋怨等反應，但如果我們改變這一事的理解，276Please respect copyright.ＰＥＮＡＮＡhKf3INWD4O
解釋為為好友自豪，並決定見賢思齊的話，便可以276Please respect copyright.ＰＥＮＡＮＡRI1XMPIpNs
把它的情緒轉化為正面，甚至 化作動力。而心理學276Please respect copyright.ＰＥＮＡＮＡyWK5Gd4p7l
研究亦指出，這方法對我們健康和人際關係都有正276Please respect copyright.ＰＥＮＡＮＡhF0D0KH7xv
面影響；不過，它由於難以克服，往往較適用於應276Please respect copyright.ＰＥＮＡＮＡ9QTyGKFvj5
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 utee276Please respect copyright.ＰＥＮＡＮＡhWd9G7Cmgf
Thiking Phontnct。276Please respect copyright.ＰＥＮＡＮＡiMX2wbE1Yt
Although the above three methods are effective,276Please respect copyright.ＰＥＮＡＮＡvc5DEIJg96
they have not really changed the causal276Please respect copyright.ＰＥＮＡＮＡrKJnXXEDD6
relationship between the situation and our276Please respect copyright.ＰＥＮＡＮＡq232LxaFi0
emotions. However, whether things are good or276Please respect copyright.ＰＥＮＡＮＡm5hHoAMZlt
bad is often just a matter of perspective and276Please respect copyright.ＰＥＮＡＮＡ5zanRYAJXC
perception, so if we can change our assessment of276Please respect copyright.ＰＥＮＡＮＡdNQaByMowW
the situation, we can change its emotional276Please respect copyright.ＰＥＮＡＮＡ5Ok67mOczR
meaning. One of the main ways to change276Please respect copyright.ＰＥＮＡＮＡq2gT3I5cIr
cognition is to re-evaluate cognition (cognitive276Please respect copyright.ＰＥＮＡＮＡWR0qzy4Z5C
reappraisal). It means to change the emotional276Please respect copyright.ＰＥＮＡＮＡ1SlBkF1K2h
impact of the event by reinterpreting the meaning276Please respect copyright.ＰＥＮＡＮＡh57RLgN4ld
of the event. If we fail the exam and our friend276Please respect copyright.ＰＥＮＡＮＡA6p7OXoo6S
gets the first place, we may react with jealousy and276Please respect copyright.ＰＥＮＡＮＡePzKhQALP0
complaint, but if we change our understanding of276Please respect copyright.ＰＥＮＡＮＡvJq8aJQsRt
the matter and interpret it as being proud of a276Please respect copyright.ＰＥＮＡＮＡPcAqyMfFTF
friend and decide to
see the best, we can Negative emotions turn into276Please respect copyright.ＰＥＮＡＮＡDkOVtgGF4k
positive, even into motivation. And psychological276Please respect copyright.ＰＥＮＡＮＡET34905L8E
research also pointed out that this method has a276Please respect copyright.ＰＥＮＡＮＡjhJ2QcuL4T
positive impact on our health and interpersonal276Please respect copyright.ＰＥＮＡＮＡGDCSllqXrC
relationships; however, because of its greater276Please respect copyright.ＰＥＮＡＮＡKImCB3Y3Rt
difficulty, it is often more suitable for coping with276Please respect copyright.ＰＥＮＡＮＡ4MBsOXj0dE
lower-intensity emotions, and it is more likely to be276Please respect copyright.ＰＥＮＡＮＡ5QgmrnBbXe
used in certain situations. It will happen in276Please respect copyright.ＰＥＮＡＮＡ4iHkl9EOi8
batches. "Tree Hole Hong Kong THK utee Thiking276Please respect copyright.ＰＥＮＡＮＡLCVktDMdJ2
Phontnct.276Please respect copyright.ＰＥＮＡＮＡSxIbBgBx8E
response 反應/響應276Please respect copyright.ＰＥＮＡＮＡUbHhmb17wo
modulation 調製276Please respect copyright.ＰＥＮＡＮＡ7ZIcz15Cv8
5.(Response modulation)(反應調製)276Please respect copyright.ＰＥＮＡＮＡ7luDETj8Zf
此方法和上面某些方法有相當大的差異：前原因是276Please respect copyright.ＰＥＮＡＮＡrW6kB5UOib
因為用於出現情緒反應之前，被合稱為“前攝調節276Please respect copyright.ＰＥＮＡＮＡ1Ryt1QownU
”（antcedent-focused）；第五種由於用於發生情緒276Please respect copyright.ＰＥＮＡＮＡzJXC98nDtC
反應後， 反應調製當中有大量涉及不同類型行為，276Please respect copyright.ＰＥＮＡＮＡe0Gx4MdqAf
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276Please respect copyright.ＰＥＮＡＮＡrMlRS6PokP
，我們也必須考慮 另外，壓抑表達（表情抑制）也276Please respect copyright.ＰＥＮＡＮＡRejkxckDm5
是一個方法把情緒忍住不表達出來，雖然對控製表276Please respect copyright.ＰＥＮＡＮＡs2hEPgJ8g7
情，心率等有一定 用處，分數開始重新評估認知，276Please respect copyright.ＰＥＮＡＮＡf7KsMBtNQ0
它對克制的情緒作用減少：而因為它更刻意意，所276Please respect copyright.ＰＥＮＡＮＡrORXUxUwSK
耗用能量代謝：它也可能損害我們表達正面情緒的276Please respect copyright.ＰＥＮＡＮＡipOdqkyKob
能力，減少我們的社交能力，對 如果真的要使用此276Please respect copyright.ＰＥＮＡＮＡq8kHxMsvHl
方法，也適當小心使用。“樹洞香港THK utee276Please respect copyright.ＰＥＮＡＮＡkCcJT5AzC8
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱276Please respect copyright.ＰＥＮＡＮＡwqEK47nzV7
症症狀有正向關係），因此相形見細。276Please respect copyright.ＰＥＮＡＮＡQze6F2KTNR
This method is quite different from the above four276Please respect copyright.ＰＥＮＡＮＡqI85NjKolg
methods: the first four are collectively called276Please respect copyright.ＰＥＮＡＮＡzVw4JXRiBX
"antecedent-focused" because they are used276Please respect copyright.ＰＥＮＡＮＡj3wGCzx2OO
before emotional reactions occur; the fifth one is276Please respect copyright.ＰＥＮＡＮＡCacXRXTwNK
used after emotional reactions occur. Are276Please respect copyright.ＰＥＮＡＮＡRCdNGefDeN
classified as "response-focused"). Many of the276Please respect copyright.ＰＥＮＡＮＡTzD39nInOi
response modulations involve different types of276Please respect copyright.ＰＥＮＡＮＡdnHPJACZYI
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain276Please respect copyright.ＰＥＮＡＮＡUDN5q1dvL1
effects on emotional management; however, we276Please respect copyright.ＰＥＮＡＮＡ157HfUCPTI
must also consider the long-term impact of these276Please respect copyright.ＰＥＮＡＮＡHEMIR2Ds5X
methods on our physical and mental health to276Please respect copyright.ＰＥＮＡＮＡsyjCnFLAuZ
prevent Problems such as alcohol and drug276Please respect copyright.ＰＥＮＡＮＡU8n96V4eBE
abuse. In addition, expressive suppression is also276Please respect copyright.ＰＥＮＡＮＡwzBcNbYkPK
a method to suppress emotions. Although it is276Please respect copyright.ＰＥＮＡＮＡzOAfmqbFg5
useful for controlling expressions and heart rate, it276Please respect copyright.ＰＥＮＡＮＡy1OGbUTHNH
has a lower effect on restraining negative emotions276Please respect copyright.ＰＥＮＡＮＡjMi7j9Sumw
than reevaluating cognition: and because it is more276Please respect copyright.ＰＥＮＡＮＡdQgzS6Mqy9
effective. To be deliberate, it consumes more276Please respect copyright.ＰＥＮＡＮＡxNZjWrA10E
energy: it may also damage our ability to express276Please respect copyright.ＰＥＮＡＮＡn84zME8F9P
positive emotions, weaken our social skills, and is276Please respect copyright.ＰＥＮＡＮＡAgtdNMxY4P
unhealthy for physical and mental development276Please respect copyright.ＰＥＮＡＮＡV6wgxG2cfK
(for example, it has a positive relationship with276Please respect copyright.ＰＥＮＡＮＡwbtcs4r9y3
depression symptoms), so it is different. If you276Please respect copyright.ＰＥＮＡＮＡPLhgH8OmEK
really want to use
this method, you should also use it carefully. "Tree276Please respect copyright.ＰＥＮＡＮＡTpcmz7Dv2j
Hole Hong Kong THK utee Thiking Phontnct.
