x
Relieve 緩解310Please respect copyright.ＰＥＮＡＮＡjKvS6JOxkr
Situation 情境/情況310Please respect copyright.ＰＥＮＡＮＡZXGnfjcpRq
Selection 選擇310Please respect copyright.ＰＥＮＡＮＡdMinlCglQ4
Accurately 準確310Please respect copyright.ＰＥＮＡＮＡe1pKpB9elp
comfortable 舒服的310Please respect copyright.ＰＥＮＡＮＡxQxwKjr1zJ
emotion-related 情緒相關310Please respect copyright.ＰＥＮＡＮＡGgrd7PNYIG
pressured 壓力大310Please respect copyright.ＰＥＮＡＮＡjwIm68BYo3
1.(Situation selection)（情境選擇）310Please respect copyright.ＰＥＮＡＮＡY5hHOlBY0T
我們在酒吧，我們會感到舒暢：在面對課本時，我310Please respect copyright.ＰＥＮＡＮＡsm5id6VYIi
們會感到有壓力。情境選擇涉及選擇避免或接近某310Please respect copyright.ＰＥＮＡＮＡExUQo32wj7
些特殊的情況。選擇避免開或減少 某些情境時，我310Please respect copyright.ＰＥＮＡＮＡjSwjiFRVpA
們可以減低出現相對應情緒的機會；反之，如果想310Please respect copyright.ＰＥＮＡＮＡV0wGXIsF1x
引引起某些特定情緒，我們可以主動進入相關的情310Please respect copyright.ＰＥＮＡＮＡ64gP34ZPB3
境中。我們在客廳中，也常常用到這些技巧。 想緩310Please respect copyright.ＰＥＮＡＮＡGEoe3i4Wb8
解緩解壓力，我們可以選擇暫時放下工作，離開令310Please respect copyright.ＰＥＮＡＮＡviyfOfvKdt
自己覺得有壓力的環境。又或者想感受快感時，便310Please respect copyright.ＰＥＮＡＮＡGcpCHOfEaA
會約好友把酒談歡不過，要善用這招並不容易，因310Please respect copyright.ＰＥＮＡＮＡUA6Srb3xIv
為人很難 準確的預料未來的情緒反應，與多年不見310Please respect copyright.ＰＥＮＡＮＡ90eZytTngN
的朋友聚舊，最後會有什麼反應，很難說得準。故310Please respect copyright.ＰＥＮＡＮＡ00YRoVomdJ
此，我們往往無法準確而適當地判斷應避免或接近310Please respect copyright.ＰＥＮＡＮＡ3URmU3DZcI
某種情境。310Please respect copyright.ＰＥＮＡＮＡCzkEl9fbP4
We can think of many emotion-related situations.310Please respect copyright.ＰＥＮＡＮＡGbwzqn089P
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 get310Please respect copyright.ＰＥＮＡＮＡLfiQg1D4r7
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.310Please respect copyright.ＰＥＮＡＮＡ4qiwRvZYHp
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 will310Please respect copyright.ＰＥＮＡＮＡ7tpqBRwTQQ
happen in the end when you get together with310Please respect copyright.ＰＥＮＡＮＡBzi4NZSWMj
friends you have not seen for many
years It's hard to be precise. Therefore, we are310Please respect copyright.ＰＥＮＡＮＡqsf5yhcBST
often unable to accurately and appropriately judge310Please respect copyright.ＰＥＮＡＮＡR9VhpuRrMf
which situations to avoid or approach.310Please respect copyright.ＰＥＮＡＮＡsLxJv1dFzV
Modification 調整/修改310Please respect copyright.ＰＥＮＡＮＡctEG2uFzXi
2.(Situation modification)(情境調整)310Please respect copyright.ＰＥＮＡＮＡ2ZdBPvMKPF
有時我們縱使難以選擇周圍的情境但仍可靠的個人310Please respect copyright.ＰＥＮＡＮＡal7pXcsspm
行為調整。情境調整是修改外在，周圍（而非內心310Please respect copyright.ＰＥＮＡＮＡZ12zOwx2Dn
世界）的情境以改變環境帶來的情緒影響。例如如310Please respect copyright.ＰＥＮＡＮＡtnmaQ1eVyA
果我們突然遇上上前度的話 ，我們可透過預測自身310Please respect copyright.ＰＥＮＡＮＡ6rqxSc7fuo
情緒和可能出現的反應去決定要不要和他（她）說310Please respect copyright.ＰＥＮＡＮＡc3ReWmeTov
話，又或者調節個性的內容，身體距離等，造成不310Please respect copyright.ＰＥＮＡＮＡ5R5jqifOb5
想要或達致想要的情緒，如避免尷尬， 或保留自然310Please respect copyright.ＰＥＮＡＮＡSCFSlZPwZo
。310Please respect copyright.ＰＥＮＡＮＡ1GcBIq418M
Sometimes, even though it is difficult to choose the310Please respect copyright.ＰＥＮＡＮＡoNjeJCphv1
surrounding situation, we still rely on personal310Please respect copyright.ＰＥＮＡＮＡ9smUB2Pt4h
behavior adjustment. Situational adjustment is to310Please respect copyright.ＰＥＮＡＮＡZTc9vk97Ar
modify the external and surrounding (not the inner310Please respect copyright.ＰＥＮＡＮＡhBm62iJfQx
world) situation to change the emotional
impact of the environment. For example, if we310Please respect copyright.ＰＥＮＡＮＡkBCG35yLU6
suddenly meet the former degree, we can predict310Please respect copyright.ＰＥＮＡＮＡg1S5h1bBNf
our own emotions and possible reactions to decide310Please respect copyright.ＰＥＮＡＮＡucB2F1mowB
whether to talk to him or her, or adjust the content310Please respect copyright.ＰＥＮＡＮＡxKK6EFT3f3
of the conversation, physical distance, etc., to310Please respect copyright.ＰＥＮＡＮＡxSOntB7nBp
avoid unwanted or achieve Desired emotions,310Please respect copyright.ＰＥＮＡＮＡ3wrt0m31Pq
such as avoiding embarrassment, or staying as310Please respect copyright.ＰＥＮＡＮＡwBjMZ9vMvB
natural as possible.310Please respect copyright.ＰＥＮＡＮＡfknHGH5qcu
Attentional 注意310Please respect copyright.ＰＥＮＡＮＡMNh34N86Vk
Deployment 部署/ 投放310Please respect copyright.ＰＥＮＡＮＡSN3PNkWIYM
3.(Attentional deployment)(注意投放)310Please respect copyright.ＰＥＮＡＮＡKYBwitAf8j
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠310Please respect copyright.ＰＥＮＡＮＡXGT4MkSN8s
的個人行為調整。雖然如此，四周環境及他人的反310Please respect copyright.ＰＥＮＡＮＡsQmdvzU3Zm
應甚至可能不如我們預期。我們的周圍環境和生活310Please respect copyright.ＰＥＮＡＮＡMKOaxXvq8u
之中實際上還充滿了許許多多其他事物 ，而部分的310Please respect copyright.ＰＥＮＡＮＡTlvGvGHfVv
事物會超過大機會引起適當的情緒反應。這個將注310Please respect copyright.ＰＥＮＡＮＡZnM0BQHpGi
意力集中或轉移開的過程，就是注意投放。其中一310Please respect copyright.ＰＥＮＡＮＡRPufeccSMc
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310Please respect copyright.ＰＥＮＡＮＡYbngv1hgSZ
擇專注 下次面試機會或自己的其他興趣，這樣我們310Please respect copyright.ＰＥＮＡＮＡ1JGRq8oaah
可以減少相關情緒的出現及其帶來的影響。適用範310Please respect copyright.ＰＥＮＡＮＡbcxjEGU1Sw
圍方面，有研究指出，它在應對高強度的情緒時，310Please respect copyright.ＰＥＮＡＮＡHA9gK0hS8V
由於易於應用，因此比起其他 方法有效。而且，沉310Please respect copyright.ＰＥＮＡＮＡLYyBiZf7Kt
思（反芻）和憂慮（令人擔憂）等也算是把關注由310Please respect copyright.ＰＥＮＡＮＡqhqgHEFjxd
情緒分散至思考，以免直接受情緒影響的方法，不310Please respect copyright.ＰＥＮＡＮＡIaw9TDyh4C
過這些方法可能會使人的思想集中在而不是情緒上310Please respect copyright.ＰＥＮＡＮＡaO787UVwP6
，最後 “樹洞香港Futee Thisking heent”可能會適度310Please respect copyright.ＰＥＮＡＮＡkRatkI6ZSO
得其反，造成造成的情緒影響。310Please respect copyright.ＰＥＮＡＮＡalDkGxlCT6
Sometimes even though it is difficult to choose the310Please respect copyright.ＰＥＮＡＮＡVdzLD1LdnT
surrounding situation, we still rely on personal310Please respect copyright.ＰＥＮＡＮＡZI2WEx1ug3
behavior adjustment. Even so, the surrounding310Please respect copyright.ＰＥＮＡＮＡBEgJXRXqBx
environment and the reactions of others may still310Please respect copyright.ＰＥＮＡＮＡBNBJyGo1P9
be worse than we expected. Our surrounding310Please respect copyright.ＰＥＮＡＮＡuvR5w9jfAU
environment and life are actually full of many other310Please respect copyright.ＰＥＮＡＮＡIXF9CExUOd
things, and some things have a greater chance of310Please respect copyright.ＰＥＮＡＮＡS9ABvufe6x
eliciting appropriate
emotional reactions. This process of focusing or310Please respect copyright.ＰＥＮＡＮＡLzn2it7FNS
removing one's attention is to pay attention. One310Please respect copyright.ＰＥＮＡＮＡGXzpiI5O9E
of the main methods is to distraction. For example,310Please respect copyright.ＰＥＮＡＮＡf5Jb5wH0zg
if you are frustrated in your job search, you can310Please respect copyright.ＰＥＮＡＮＡAjvqWnhLZV
choose to focus on the next interview opportunity310Please respect copyright.ＰＥＮＡＮＡBsX2xV3apv
or your other interests, so that we can reduce the310Please respect copyright.ＰＥＮＡＮＡdasOn1MrFm
appearance of related emotions and their impact.310Please respect copyright.ＰＥＮＡＮＡIrQSe9fG0r
In terms of scope of application, some studies310Please respect copyright.ＰＥＮＡＮＡtmeLApHRH8
have pointed out that it is more effective than other310Please respect copyright.ＰＥＮＡＮＡ1kE14KOxjN
methods because it is easy to apply when dealing310Please respect copyright.ＰＥＮＡＮＡWRsLTM1S6y
with high-intensity emotions. In addition,310Please respect copyright.ＰＥＮＡＮＡyBxrpWiViJ
rumination and worrying can also be regarded as310Please respect copyright.ＰＥＮＡＮＡGO1XkKLroS
methods for distracting attention from emotions to310Please respect copyright.ＰＥＮＡＮＡT18sEbq8Ns
thinking, so as not to be directly affected by310Please respect copyright.ＰＥＮＡＮＡWpyX7iLhQM
emotions, but these methods may cause people to310Please respect copyright.ＰＥＮＡＮＡMVKIAvtuQt
focus on negative emotions, which may be310Please respect copyright.ＰＥＮＡＮＡsd5cvvXo41
counterproductive
in the end. , Causing greater emotional impact.310Please respect copyright.ＰＥＮＡＮＡjyKzrAhhD6
"Tree Hole Hong Kong Futee Thisking heent310Please respect copyright.ＰＥＮＡＮＡMcTy0PCET7
Cognitive 認知性310Please respect copyright.ＰＥＮＡＮＡkpSKIU1crv
change 改變/變化310Please respect copyright.ＰＥＮＡＮＡXmnnkB3MPx
trian 訓練310Please respect copyright.ＰＥＮＡＮＡKBhiKlsECh
4.(Cognitive change)(改變認知)310Please respect copyright.ＰＥＮＡＮＡsQiP9tLwHE
不過，事情的好與壞往往只是角度和認知的問題，310Please respect copyright.ＰＥＮＡＮＡTZA0Yvod5N
所以如果我們可改變對情況的評估，從而改變其 情310Please respect copyright.ＰＥＮＡＮＡcwJLqtyGKX
緒暗示。而改變認知中的主要方法之一，是重新評310Please respect copyright.ＰＥＮＡＮＡy9X77N2yfb
估認知（認知重新評估）。它的意思是透過重新演310Please respect copyright.ＰＥＮＡＮＡDi3Qga6wGx
譯譯事件的會義，以改變事件的情緒影響。如果我310Please respect copyright.ＰＥＮＡＮＡ3HS0KEwZ9R
們考試不及格，好友卻 考了第一，我們或會有嫉妒310Please respect copyright.ＰＥＮＡＮＡ5UIQ5Kn1bh
忌，埋怨等反應，但如果我們改變這一事的理解，310Please respect copyright.ＰＥＮＡＮＡiuWbGyYJ8d
解釋為為好友自豪，並決定見賢思齊的話，便可以310Please respect copyright.ＰＥＮＡＮＡ3o5Ga3kf4x
把它的情緒轉化為正面，甚至 化作動力。而心理學310Please respect copyright.ＰＥＮＡＮＡSMJu5VeY08
研究亦指出，這方法對我們健康和人際關係都有正310Please respect copyright.ＰＥＮＡＮＡmnbehA7F01
面影響；不過，它由於難以克服，往往較適用於應310Please respect copyright.ＰＥＮＡＮＡccPNHRj3L2
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 utee310Please respect copyright.ＰＥＮＡＮＡJOE9QNAkdf
Thiking Phontnct。310Please respect copyright.ＰＥＮＡＮＡYAz6LxZieJ
Although the above three methods are effective,310Please respect copyright.ＰＥＮＡＮＡ8Y9136LdmV
they have not really changed the causal310Please respect copyright.ＰＥＮＡＮＡx3qcVTaPHm
relationship between the situation and our310Please respect copyright.ＰＥＮＡＮＡf5fgvEM8Iz
emotions. However, whether things are good or310Please respect copyright.ＰＥＮＡＮＡ62cMWthmn4
bad is often just a matter of perspective and310Please respect copyright.ＰＥＮＡＮＡxwbuWygB5Z
perception, so if we can change our assessment of310Please respect copyright.ＰＥＮＡＮＡwb3N8B2NA7
the situation, we can change its emotional310Please respect copyright.ＰＥＮＡＮＡbtJVvqd4uH
meaning. One of the main ways to change310Please respect copyright.ＰＥＮＡＮＡHZh52hLv03
cognition is to re-evaluate cognition (cognitive310Please respect copyright.ＰＥＮＡＮＡjomoazfFbR
reappraisal). It means to change the emotional310Please respect copyright.ＰＥＮＡＮＡX0AfK9jFzD
impact of the event by reinterpreting the meaning310Please respect copyright.ＰＥＮＡＮＡpRaNKppcS2
of the event. If we fail the exam and our friend310Please respect copyright.ＰＥＮＡＮＡvuhcAXBtjX
gets the first place, we may react with jealousy and310Please respect copyright.ＰＥＮＡＮＡF0P7LOnSrg
complaint, but if we change our understanding of310Please respect copyright.ＰＥＮＡＮＡeh8Jam4YHC
the matter and interpret it as being proud of a310Please respect copyright.ＰＥＮＡＮＡpMHFbtszUi
friend and decide to
see the best, we can Negative emotions turn into310Please respect copyright.ＰＥＮＡＮＡLlIeadluKi
positive, even into motivation. And psychological310Please respect copyright.ＰＥＮＡＮＡkJHvJcgmzF
research also pointed out that this method has a310Please respect copyright.ＰＥＮＡＮＡMFyHpFRpO4
positive impact on our health and interpersonal310Please respect copyright.ＰＥＮＡＮＡMDrnCMt4w9
relationships; however, because of its greater310Please respect copyright.ＰＥＮＡＮＡyNiNIpaAxG
difficulty, it is often more suitable for coping with310Please respect copyright.ＰＥＮＡＮＡVNfmJt5unj
lower-intensity emotions, and it is more likely to be310Please respect copyright.ＰＥＮＡＮＡ5ZBuwG13gd
used in certain situations. It will happen in310Please respect copyright.ＰＥＮＡＮＡLTJUv2YVoW
batches. "Tree Hole Hong Kong THK utee Thiking310Please respect copyright.ＰＥＮＡＮＡ6nAg5XRXP3
Phontnct.310Please respect copyright.ＰＥＮＡＮＡ7MnX1B4iEa
response 反應/響應310Please respect copyright.ＰＥＮＡＮＡfFKzgnS1Gs
modulation 調製310Please respect copyright.ＰＥＮＡＮＡUSzkTgMy4N
5.(Response modulation)(反應調製)310Please respect copyright.ＰＥＮＡＮＡUjJlgcNUDy
此方法和上面某些方法有相當大的差異：前原因是310Please respect copyright.ＰＥＮＡＮＡaIjRmT9gYe
因為用於出現情緒反應之前，被合稱為“前攝調節310Please respect copyright.ＰＥＮＡＮＡeENTG40c1V
”（antcedent-focused）；第五種由於用於發生情緒310Please respect copyright.ＰＥＮＡＮＡOH4r5HtQUX
反應後， 反應調製當中有大量涉及不同類型行為，310Please respect copyright.ＰＥＮＡＮＡXkfuNXTesZ
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310Please respect copyright.ＰＥＮＡＮＡs4mlCJferz
，我們也必須考慮 另外，壓抑表達（表情抑制）也310Please respect copyright.ＰＥＮＡＮＡzZ1VWqTPNk
是一個方法把情緒忍住不表達出來，雖然對控製表310Please respect copyright.ＰＥＮＡＮＡliVP0v60Xx
情，心率等有一定 用處，分數開始重新評估認知，310Please respect copyright.ＰＥＮＡＮＡz4bMIJmx0L
它對克制的情緒作用減少：而因為它更刻意意，所310Please respect copyright.ＰＥＮＡＮＡwOavAeZknA
耗用能量代謝：它也可能損害我們表達正面情緒的310Please respect copyright.ＰＥＮＡＮＡaa8A0E59fX
能力，減少我們的社交能力，對 如果真的要使用此310Please respect copyright.ＰＥＮＡＮＡMVaEN20UT2
方法，也適當小心使用。“樹洞香港THK utee310Please respect copyright.ＰＥＮＡＮＡfGtgRWAlQ6
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱310Please respect copyright.ＰＥＮＡＮＡdZRv0S1UyN
症症狀有正向關係），因此相形見細。310Please respect copyright.ＰＥＮＡＮＡlyvhlG2CqJ
This method is quite different from the above four310Please respect copyright.ＰＥＮＡＮＡblgprgNOSZ
methods: the first four are collectively called310Please respect copyright.ＰＥＮＡＮＡhdbvbVL1Gh
"antecedent-focused" because they are used310Please respect copyright.ＰＥＮＡＮＡsQg15uvrAO
before emotional reactions occur; the fifth one is310Please respect copyright.ＰＥＮＡＮＡPB4Qedy4RE
used after emotional reactions occur. Are310Please respect copyright.ＰＥＮＡＮＡDRA1sgLUNk
classified as "response-focused"). Many of the310Please respect copyright.ＰＥＮＡＮＡc8XmZDYgnz
response modulations involve different types of310Please respect copyright.ＰＥＮＡＮＡMca2Ha0WZA
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain310Please respect copyright.ＰＥＮＡＮＡYwP2OYtlfc
effects on emotional management; however, we310Please respect copyright.ＰＥＮＡＮＡoMTrsTx2Om
must also consider the long-term impact of these310Please respect copyright.ＰＥＮＡＮＡbQowZlfAZI
methods on our physical and mental health to310Please respect copyright.ＰＥＮＡＮＡkanYTRV1ar
prevent Problems such as alcohol and drug310Please respect copyright.ＰＥＮＡＮＡ0DVWKcnMIv
abuse. In addition, expressive suppression is also310Please respect copyright.ＰＥＮＡＮＡnc2FfoS3Jg
a method to suppress emotions. Although it is310Please respect copyright.ＰＥＮＡＮＡ0ZaYcX8i7u
useful for controlling expressions and heart rate, it310Please respect copyright.ＰＥＮＡＮＡoC5zWzKYRv
has a lower effect on restraining negative emotions310Please respect copyright.ＰＥＮＡＮＡDf1ZEjykOg
than reevaluating cognition: and because it is more310Please respect copyright.ＰＥＮＡＮＡ1TFDdi7uxM
effective. To be deliberate, it consumes more310Please respect copyright.ＰＥＮＡＮＡ0HbiUAadbf
energy: it may also damage our ability to express310Please respect copyright.ＰＥＮＡＮＡQspDOG806b
positive emotions, weaken our social skills, and is310Please respect copyright.ＰＥＮＡＮＡb5BsftPLOz
unhealthy for physical and mental development310Please respect copyright.ＰＥＮＡＮＡT1fUCuSbHM
(for example, it has a positive relationship with310Please respect copyright.ＰＥＮＡＮＡurMJVXP1Or
depression symptoms), so it is different. If you310Please respect copyright.ＰＥＮＡＮＡm3MdoYpYz4
really want to use
this method, you should also use it carefully. "Tree310Please respect copyright.ＰＥＮＡＮＡ9QvUVx1Emw
Hole Hong Kong THK utee Thiking Phontnct.
