Relieve 緩解377Please respect copyright.ＰＥＮＡＮＡAzSJtCctLj
Situation 情境/情況377Please respect copyright.ＰＥＮＡＮＡZOF0HH1RXk
Selection 選擇377Please respect copyright.ＰＥＮＡＮＡIivbZLFb81
Accurately 準確377Please respect copyright.ＰＥＮＡＮＡ91To2nGA7E
comfortable 舒服的377Please respect copyright.ＰＥＮＡＮＡkkRkw2LJsh
emotion-related 情緒相關377Please respect copyright.ＰＥＮＡＮＡ3nxwAmfmdV
pressured 壓力大377Please respect copyright.ＰＥＮＡＮＡsN3lWyI7Ew
1.(Situation selection)（情境選擇）377Please respect copyright.ＰＥＮＡＮＡUOdztzQKKJ
我們在酒吧，我們會感到舒暢：在面對課本時，我377Please respect copyright.ＰＥＮＡＮＡSMxpYI2r2F
們會感到有壓力。情境選擇涉及選擇避免或接近某377Please respect copyright.ＰＥＮＡＮＡfMyypIsp7F
些特殊的情況。選擇避免開或減少 某些情境時，我377Please respect copyright.ＰＥＮＡＮＡJfzS91SD0S
們可以減低出現相對應情緒的機會；反之，如果想377Please respect copyright.ＰＥＮＡＮＡHxJu3c1PQt
引引起某些特定情緒，我們可以主動進入相關的情377Please respect copyright.ＰＥＮＡＮＡSWaOLQWfa3
境中。我們在客廳中，也常常用到這些技巧。 想緩377Please respect copyright.ＰＥＮＡＮＡqlpo01qgz0
解緩解壓力，我們可以選擇暫時放下工作，離開令377Please respect copyright.ＰＥＮＡＮＡMrANTFU55R
自己覺得有壓力的環境。又或者想感受快感時，便377Please respect copyright.ＰＥＮＡＮＡGldJfHXmlx
會約好友把酒談歡不過，要善用這招並不容易，因377Please respect copyright.ＰＥＮＡＮＡcdbu6XnzJt
為人很難 準確的預料未來的情緒反應，與多年不見377Please respect copyright.ＰＥＮＡＮＡbxeOxc85ke
的朋友聚舊，最後會有什麼反應，很難說得準。故377Please respect copyright.ＰＥＮＡＮＡgshANmOwak
此，我們往往無法準確而適當地判斷應避免或接近377Please respect copyright.ＰＥＮＡＮＡHDyobt66ay
某種情境。377Please respect copyright.ＰＥＮＡＮＡ1cDvrd5Sx0
We can think of many emotion-related situations.377Please respect copyright.ＰＥＮＡＮＡVuK3qUjGiP
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 get377Please respect copyright.ＰＥＮＡＮＡOjK7GkLQY3
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.377Please respect copyright.ＰＥＮＡＮＡpS7p824kNJ
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 will377Please respect copyright.ＰＥＮＡＮＡdhx1JnHPi9
happen in the end when you get together with377Please respect copyright.ＰＥＮＡＮＡByu372yVRf
friends you have not seen for many
years It's hard to be precise. Therefore, we are377Please respect copyright.ＰＥＮＡＮＡtOBIRWZBlE
often unable to accurately and appropriately judge377Please respect copyright.ＰＥＮＡＮＡMokfPFi0KW
which situations to avoid or approach.377Please respect copyright.ＰＥＮＡＮＡkw5X8DdbWo
Modification 調整/修改377Please respect copyright.ＰＥＮＡＮＡv91InBvTIy
2.(Situation modification)(情境調整)377Please respect copyright.ＰＥＮＡＮＡioe9hYnjQ8
有時我們縱使難以選擇周圍的情境但仍可靠的個人377Please respect copyright.ＰＥＮＡＮＡ4iw3M7i4f3
行為調整。情境調整是修改外在，周圍（而非內心377Please respect copyright.ＰＥＮＡＮＡwZZk0x8zIQ
世界）的情境以改變環境帶來的情緒影響。例如如377Please respect copyright.ＰＥＮＡＮＡMmF1qwCuGr
果我們突然遇上上前度的話 ，我們可透過預測自身377Please respect copyright.ＰＥＮＡＮＡSqAP6IoC2w
情緒和可能出現的反應去決定要不要和他（她）說377Please respect copyright.ＰＥＮＡＮＡSvTPSuAIfi
話，又或者調節個性的內容，身體距離等，造成不377Please respect copyright.ＰＥＮＡＮＡVj9OXB9O6C
想要或達致想要的情緒，如避免尷尬， 或保留自然377Please respect copyright.ＰＥＮＡＮＡEF73sUTnqC
。377Please respect copyright.ＰＥＮＡＮＡQOkZmEJedF
Sometimes, even though it is difficult to choose the377Please respect copyright.ＰＥＮＡＮＡ2fUTYgrO8L
surrounding situation, we still rely on personal377Please respect copyright.ＰＥＮＡＮＡZa1p4r1G9r
behavior adjustment. Situational adjustment is to377Please respect copyright.ＰＥＮＡＮＡ8USLnRQxD7
modify the external and surrounding (not the inner377Please respect copyright.ＰＥＮＡＮＡFaD4sMSDzA
world) situation to change the emotional
impact of the environment. For example, if we377Please respect copyright.ＰＥＮＡＮＡB1oztugIAK
suddenly meet the former degree, we can predict377Please respect copyright.ＰＥＮＡＮＡWGXK76x5hd
our own emotions and possible reactions to decide377Please respect copyright.ＰＥＮＡＮＡGCmA0SwmxY
whether to talk to him or her, or adjust the content377Please respect copyright.ＰＥＮＡＮＡfjpMOBw2dJ
of the conversation, physical distance, etc., to377Please respect copyright.ＰＥＮＡＮＡFDeYYZFdhb
avoid unwanted or achieve Desired emotions,377Please respect copyright.ＰＥＮＡＮＡjEvefOcgTl
such as avoiding embarrassment, or staying as377Please respect copyright.ＰＥＮＡＮＡTwJaHSafOZ
natural as possible.377Please respect copyright.ＰＥＮＡＮＡ0NbvKNB9nj
Attentional 注意377Please respect copyright.ＰＥＮＡＮＡGodjtoMufa
Deployment 部署/ 投放377Please respect copyright.ＰＥＮＡＮＡo0hikBbPfy
3.(Attentional deployment)(注意投放)377Please respect copyright.ＰＥＮＡＮＡnzBzVtUK26
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠377Please respect copyright.ＰＥＮＡＮＡFzk5mHZ8hh
的個人行為調整。雖然如此，四周環境及他人的反377Please respect copyright.ＰＥＮＡＮＡvxu6NMg6Zs
應甚至可能不如我們預期。我們的周圍環境和生活377Please respect copyright.ＰＥＮＡＮＡWqdFA8MS4v
之中實際上還充滿了許許多多其他事物 ，而部分的377Please respect copyright.ＰＥＮＡＮＡH8mX8jKYKp
事物會超過大機會引起適當的情緒反應。這個將注377Please respect copyright.ＰＥＮＡＮＡXY3kaD4Ynx
意力集中或轉移開的過程，就是注意投放。其中一377Please respect copyright.ＰＥＮＡＮＡ8t4ZINxnfN
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377Please respect copyright.ＰＥＮＡＮＡg4mQXuSD7g
擇專注 下次面試機會或自己的其他興趣，這樣我們377Please respect copyright.ＰＥＮＡＮＡpXSTkJeH8D
可以減少相關情緒的出現及其帶來的影響。適用範377Please respect copyright.ＰＥＮＡＮＡaxbKoE5BVB
圍方面，有研究指出，它在應對高強度的情緒時，377Please respect copyright.ＰＥＮＡＮＡaqIFnG8XIc
由於易於應用，因此比起其他 方法有效。而且，沉377Please respect copyright.ＰＥＮＡＮＡhDJUXYx4rk
思（反芻）和憂慮（令人擔憂）等也算是把關注由377Please respect copyright.ＰＥＮＡＮＡPs1igPVoYa
情緒分散至思考，以免直接受情緒影響的方法，不377Please respect copyright.ＰＥＮＡＮＡ32xPBRIrSm
過這些方法可能會使人的思想集中在而不是情緒上377Please respect copyright.ＰＥＮＡＮＡYQiLBQ5wgi
，最後 “樹洞香港Futee Thisking heent”可能會適度377Please respect copyright.ＰＥＮＡＮＡedAvNq9HVS
得其反，造成造成的情緒影響。377Please respect copyright.ＰＥＮＡＮＡT6f9A3Nm8v
Sometimes even though it is difficult to choose the377Please respect copyright.ＰＥＮＡＮＡ5vfG75WhZb
surrounding situation, we still rely on personal377Please respect copyright.ＰＥＮＡＮＡVAfUmCefCS
behavior adjustment. Even so, the surrounding377Please respect copyright.ＰＥＮＡＮＡ17hxHu8n8E
environment and the reactions of others may still377Please respect copyright.ＰＥＮＡＮＡJ8RSQroHYr
be worse than we expected. Our surrounding377Please respect copyright.ＰＥＮＡＮＡ9MLzG8nd6C
environment and life are actually full of many other377Please respect copyright.ＰＥＮＡＮＡl7hI8LW0R4
things, and some things have a greater chance of377Please respect copyright.ＰＥＮＡＮＡ32JN5Xi5bb
eliciting appropriate
emotional reactions. This process of focusing or377Please respect copyright.ＰＥＮＡＮＡJpxT9P2m6c
removing one's attention is to pay attention. One377Please respect copyright.ＰＥＮＡＮＡGoVkGOOPoq
of the main methods is to distraction. For example,377Please respect copyright.ＰＥＮＡＮＡwvzjm0z5tc
if you are frustrated in your job search, you can377Please respect copyright.ＰＥＮＡＮＡq8zsZ4fj5N
choose to focus on the next interview opportunity377Please respect copyright.ＰＥＮＡＮＡV4ZvVRDQP4
or your other interests, so that we can reduce the377Please respect copyright.ＰＥＮＡＮＡP5Lt9K74V2
appearance of related emotions and their impact.377Please respect copyright.ＰＥＮＡＮＡF7uSvGowOY
In terms of scope of application, some studies377Please respect copyright.ＰＥＮＡＮＡOkXNkqoJwt
have pointed out that it is more effective than other377Please respect copyright.ＰＥＮＡＮＡh0RT51d47Q
methods because it is easy to apply when dealing377Please respect copyright.ＰＥＮＡＮＡ2LMb1P5LHq
with high-intensity emotions. In addition,377Please respect copyright.ＰＥＮＡＮＡHjgsswokfI
rumination and worrying can also be regarded as377Please respect copyright.ＰＥＮＡＮＡNPtsRYUmwE
methods for distracting attention from emotions to377Please respect copyright.ＰＥＮＡＮＡ6B6yQHJzR2
thinking, so as not to be directly affected by377Please respect copyright.ＰＥＮＡＮＡnRTTWjbRcA
emotions, but these methods may cause people to377Please respect copyright.ＰＥＮＡＮＡ57gGbPI9wI
focus on negative emotions, which may be377Please respect copyright.ＰＥＮＡＮＡGnZTtv90Yy
counterproductive
in the end. , Causing greater emotional impact.377Please respect copyright.ＰＥＮＡＮＡvPq3A6QHDR
"Tree Hole Hong Kong Futee Thisking heent377Please respect copyright.ＰＥＮＡＮＡohkwCrlvGh
Cognitive 認知性377Please respect copyright.ＰＥＮＡＮＡ8AKUch4xJW
change 改變/變化377Please respect copyright.ＰＥＮＡＮＡDxjNxUjiXP
trian 訓練377Please respect copyright.ＰＥＮＡＮＡVx5olC5p22
4.(Cognitive change)(改變認知)377Please respect copyright.ＰＥＮＡＮＡSKLQDWvO4h
不過，事情的好與壞往往只是角度和認知的問題，377Please respect copyright.ＰＥＮＡＮＡhod4GEJy9p
所以如果我們可改變對情況的評估，從而改變其 情377Please respect copyright.ＰＥＮＡＮＡareBGeoKso
緒暗示。而改變認知中的主要方法之一，是重新評377Please respect copyright.ＰＥＮＡＮＡ6NRJNVlZmS
估認知（認知重新評估）。它的意思是透過重新演377Please respect copyright.ＰＥＮＡＮＡh6OQH4t1G0
譯譯事件的會義，以改變事件的情緒影響。如果我377Please respect copyright.ＰＥＮＡＮＡcYIY45xgA1
們考試不及格，好友卻 考了第一，我們或會有嫉妒377Please respect copyright.ＰＥＮＡＮＡMkTeVx6Ajm
忌，埋怨等反應，但如果我們改變這一事的理解，377Please respect copyright.ＰＥＮＡＮＡobRLvLO3rB
解釋為為好友自豪，並決定見賢思齊的話，便可以377Please respect copyright.ＰＥＮＡＮＡRpGyEx0d1b
把它的情緒轉化為正面，甚至 化作動力。而心理學377Please respect copyright.ＰＥＮＡＮＡr1nh4AGSEj
研究亦指出，這方法對我們健康和人際關係都有正377Please respect copyright.ＰＥＮＡＮＡc0CVP5uu2r
面影響；不過，它由於難以克服，往往較適用於應377Please respect copyright.ＰＥＮＡＮＡpOCUFPiE6T
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 utee377Please respect copyright.ＰＥＮＡＮＡRULuuDTx9B
Thiking Phontnct。377Please respect copyright.ＰＥＮＡＮＡGYbfAaeUj0
Although the above three methods are effective,377Please respect copyright.ＰＥＮＡＮＡ0OCGGZm3BM
they have not really changed the causal377Please respect copyright.ＰＥＮＡＮＡNmPlKyq4Eh
relationship between the situation and our377Please respect copyright.ＰＥＮＡＮＡAHrtMYzU6N
emotions. However, whether things are good or377Please respect copyright.ＰＥＮＡＮＡSF2kcvok7k
bad is often just a matter of perspective and377Please respect copyright.ＰＥＮＡＮＡ7K1DhhZDF5
perception, so if we can change our assessment of377Please respect copyright.ＰＥＮＡＮＡ2ciFM89RTN
the situation, we can change its emotional377Please respect copyright.ＰＥＮＡＮＡM9REoy63w7
meaning. One of the main ways to change377Please respect copyright.ＰＥＮＡＮＡzEpePSK5LA
cognition is to re-evaluate cognition (cognitive377Please respect copyright.ＰＥＮＡＮＡMEziBXJxMf
reappraisal). It means to change the emotional377Please respect copyright.ＰＥＮＡＮＡxmbmQEGFZi
impact of the event by reinterpreting the meaning377Please respect copyright.ＰＥＮＡＮＡI7t6xpW3FN
of the event. If we fail the exam and our friend377Please respect copyright.ＰＥＮＡＮＡAs3tUS3PfZ
gets the first place, we may react with jealousy and377Please respect copyright.ＰＥＮＡＮＡqRLphoRktd
complaint, but if we change our understanding of377Please respect copyright.ＰＥＮＡＮＡc8ZY6JYlZp
the matter and interpret it as being proud of a377Please respect copyright.ＰＥＮＡＮＡYW5cW5Dy3B
friend and decide to
see the best, we can Negative emotions turn into377Please respect copyright.ＰＥＮＡＮＡVgMMf25A8v
positive, even into motivation. And psychological377Please respect copyright.ＰＥＮＡＮＡlHqXynk5kQ
research also pointed out that this method has a377Please respect copyright.ＰＥＮＡＮＡgcDo8kptsO
positive impact on our health and interpersonal377Please respect copyright.ＰＥＮＡＮＡBuDrEo37os
relationships; however, because of its greater377Please respect copyright.ＰＥＮＡＮＡUdCNxYCBuz
difficulty, it is often more suitable for coping with377Please respect copyright.ＰＥＮＡＮＡRebvmu4Pq6
lower-intensity emotions, and it is more likely to be377Please respect copyright.ＰＥＮＡＮＡhBJ9fNCt6w
used in certain situations. It will happen in377Please respect copyright.ＰＥＮＡＮＡzbb8fZxmtu
batches. "Tree Hole Hong Kong THK utee Thiking377Please respect copyright.ＰＥＮＡＮＡEuLlZW2McA
Phontnct.377Please respect copyright.ＰＥＮＡＮＡWKkRrn1N8c
response 反應/響應377Please respect copyright.ＰＥＮＡＮＡgg34FNVI86
modulation 調製377Please respect copyright.ＰＥＮＡＮＡrRezyQNK5W
5.(Response modulation)(反應調製)377Please respect copyright.ＰＥＮＡＮＡrvHmFinBXr
此方法和上面某些方法有相當大的差異：前原因是377Please respect copyright.ＰＥＮＡＮＡHrKAzQEBgd
因為用於出現情緒反應之前，被合稱為“前攝調節377Please respect copyright.ＰＥＮＡＮＡaIb3Uf2Faj
”（antcedent-focused）；第五種由於用於發生情緒377Please respect copyright.ＰＥＮＡＮＡ8GT0qau0mr
反應後， 反應調製當中有大量涉及不同類型行為，377Please respect copyright.ＰＥＮＡＮＡQ39yB921qx
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377Please respect copyright.ＰＥＮＡＮＡzgidxxKfMi
，我們也必須考慮 另外，壓抑表達（表情抑制）也377Please respect copyright.ＰＥＮＡＮＡz2sQQ9hHqP
是一個方法把情緒忍住不表達出來，雖然對控製表377Please respect copyright.ＰＥＮＡＮＡANdHzp1orl
情，心率等有一定 用處，分數開始重新評估認知，377Please respect copyright.ＰＥＮＡＮＡlxcIE2xC7r
它對克制的情緒作用減少：而因為它更刻意意，所377Please respect copyright.ＰＥＮＡＮＡg3IGc215FR
耗用能量代謝：它也可能損害我們表達正面情緒的377Please respect copyright.ＰＥＮＡＮＡ9gotIdgABO
能力，減少我們的社交能力，對 如果真的要使用此377Please respect copyright.ＰＥＮＡＮＡjxWJuUTk0x
方法，也適當小心使用。“樹洞香港THK utee377Please respect copyright.ＰＥＮＡＮＡ3ejbFSEj0t
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱377Please respect copyright.ＰＥＮＡＮＡVFQVjU0aRK
症症狀有正向關係），因此相形見細。377Please respect copyright.ＰＥＮＡＮＡWzP3woSCxB
This method is quite different from the above four377Please respect copyright.ＰＥＮＡＮＡy4syrkcJIN
methods: the first four are collectively called377Please respect copyright.ＰＥＮＡＮＡwYPOBUOEkU
"antecedent-focused" because they are used377Please respect copyright.ＰＥＮＡＮＡCLbp8KhDwP
before emotional reactions occur; the fifth one is377Please respect copyright.ＰＥＮＡＮＡzOgYsE9k7v
used after emotional reactions occur. Are377Please respect copyright.ＰＥＮＡＮＡ5YYGpIsT87
classified as "response-focused"). Many of the377Please respect copyright.ＰＥＮＡＮＡaoUGGeMe4W
response modulations involve different types of377Please respect copyright.ＰＥＮＡＮＡ2bah0wnxgF
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain377Please respect copyright.ＰＥＮＡＮＡ6AYPLXipq8
effects on emotional management; however, we377Please respect copyright.ＰＥＮＡＮＡsAYQzKrHqg
must also consider the long-term impact of these377Please respect copyright.ＰＥＮＡＮＡ5Cp5luTlLZ
methods on our physical and mental health to377Please respect copyright.ＰＥＮＡＮＡ1Y91Pjhqan
prevent Problems such as alcohol and drug377Please respect copyright.ＰＥＮＡＮＡETQM6Z1Kao
abuse. In addition, expressive suppression is also377Please respect copyright.ＰＥＮＡＮＡ1OdcvYm24W
a method to suppress emotions. Although it is377Please respect copyright.ＰＥＮＡＮＡwclxlQUiN0
useful for controlling expressions and heart rate, it377Please respect copyright.ＰＥＮＡＮＡO3BERemB6x
has a lower effect on restraining negative emotions377Please respect copyright.ＰＥＮＡＮＡrhN6NdbsHW
than reevaluating cognition: and because it is more377Please respect copyright.ＰＥＮＡＮＡ57IbIArdyK
effective. To be deliberate, it consumes more377Please respect copyright.ＰＥＮＡＮＡnW6Jt8whZH
energy: it may also damage our ability to express377Please respect copyright.ＰＥＮＡＮＡPG3832yeU1
positive emotions, weaken our social skills, and is377Please respect copyright.ＰＥＮＡＮＡlffW4ubj45
unhealthy for physical and mental development377Please respect copyright.ＰＥＮＡＮＡRf9QK2f6f9
(for example, it has a positive relationship with377Please respect copyright.ＰＥＮＡＮＡ0jd1SMF4p6
depression symptoms), so it is different. If you377Please respect copyright.ＰＥＮＡＮＡJ2nQMqqV0j
really want to use
this method, you should also use it carefully. "Tree377Please respect copyright.ＰＥＮＡＮＡifxYXxWSA4
Hole Hong Kong THK utee Thiking Phontnct.
