
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.