x
Relieve 緩解351Please respect copyright.ＰＥＮＡＮＡZopXQndUlY
Situation 情境/情況351Please respect copyright.ＰＥＮＡＮＡMr3N6gLrky
Selection 選擇351Please respect copyright.ＰＥＮＡＮＡ9CZQxUj9yI
Accurately 準確351Please respect copyright.ＰＥＮＡＮＡhbhWCKmd4v
comfortable 舒服的351Please respect copyright.ＰＥＮＡＮＡj407vEOoIL
emotion-related 情緒相關351Please respect copyright.ＰＥＮＡＮＡxboaItG0JN
pressured 壓力大351Please respect copyright.ＰＥＮＡＮＡwXNkrJ1nGE
1.(Situation selection)（情境選擇）351Please respect copyright.ＰＥＮＡＮＡ0Rrv7VgBIA
我們在酒吧，我們會感到舒暢：在面對課本時，我351Please respect copyright.ＰＥＮＡＮＡBHfUszxG8S
們會感到有壓力。情境選擇涉及選擇避免或接近某351Please respect copyright.ＰＥＮＡＮＡhUiwIAbbl4
些特殊的情況。選擇避免開或減少 某些情境時，我351Please respect copyright.ＰＥＮＡＮＡlc1lE3Q7WI
們可以減低出現相對應情緒的機會；反之，如果想351Please respect copyright.ＰＥＮＡＮＡOf9oMORzlO
引引起某些特定情緒，我們可以主動進入相關的情351Please respect copyright.ＰＥＮＡＮＡU9rBUcw94n
境中。我們在客廳中，也常常用到這些技巧。 想緩351Please respect copyright.ＰＥＮＡＮＡ8dd4XvYNwg
解緩解壓力，我們可以選擇暫時放下工作，離開令351Please respect copyright.ＰＥＮＡＮＡGkXlIqi5mY
自己覺得有壓力的環境。又或者想感受快感時，便351Please respect copyright.ＰＥＮＡＮＡwVwkS92WeX
會約好友把酒談歡不過，要善用這招並不容易，因351Please respect copyright.ＰＥＮＡＮＡqMIQGlEW4k
為人很難 準確的預料未來的情緒反應，與多年不見351Please respect copyright.ＰＥＮＡＮＡZr9oqT7N1Z
的朋友聚舊，最後會有什麼反應，很難說得準。故351Please respect copyright.ＰＥＮＡＮＡ5LEgyYfa9j
此，我們往往無法準確而適當地判斷應避免或接近351Please respect copyright.ＰＥＮＡＮＡZamdhhCJR3
某種情境。351Please respect copyright.ＰＥＮＡＮＡw3ugYsUvYZ
We can think of many emotion-related situations.351Please respect copyright.ＰＥＮＡＮＡIaOlDmrB25
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 get351Please respect copyright.ＰＥＮＡＮＡEWp5VafGWT
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.351Please respect copyright.ＰＥＮＡＮＡ80JAShQLG7
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 will351Please respect copyright.ＰＥＮＡＮＡbdSB3JCJ0N
happen in the end when you get together with351Please respect copyright.ＰＥＮＡＮＡWTviEmfV1i
friends you have not seen for many
years It's hard to be precise. Therefore, we are351Please respect copyright.ＰＥＮＡＮＡTT94I4YlsD
often unable to accurately and appropriately judge351Please respect copyright.ＰＥＮＡＮＡosCLxXhFVC
which situations to avoid or approach.351Please respect copyright.ＰＥＮＡＮＡ2PjY1hweJM
Modification 調整/修改351Please respect copyright.ＰＥＮＡＮＡolfHDYKSIZ
2.(Situation modification)(情境調整)351Please respect copyright.ＰＥＮＡＮＡbVAl47bQpX
有時我們縱使難以選擇周圍的情境但仍可靠的個人351Please respect copyright.ＰＥＮＡＮＡQD2O67VmV9
行為調整。情境調整是修改外在，周圍（而非內心351Please respect copyright.ＰＥＮＡＮＡ1oP1dg3ilT
世界）的情境以改變環境帶來的情緒影響。例如如351Please respect copyright.ＰＥＮＡＮＡmpxahs4NSf
果我們突然遇上上前度的話 ，我們可透過預測自身351Please respect copyright.ＰＥＮＡＮＡQCtA7OCp81
情緒和可能出現的反應去決定要不要和他（她）說351Please respect copyright.ＰＥＮＡＮＡ8CJx7vGJbm
話，又或者調節個性的內容，身體距離等，造成不351Please respect copyright.ＰＥＮＡＮＡrvUpgM7N1D
想要或達致想要的情緒，如避免尷尬， 或保留自然351Please respect copyright.ＰＥＮＡＮＡ8d2ZuEnjMp
。351Please respect copyright.ＰＥＮＡＮＡActCXrMFdD
Sometimes, even though it is difficult to choose the351Please respect copyright.ＰＥＮＡＮＡfrWH386yME
surrounding situation, we still rely on personal351Please respect copyright.ＰＥＮＡＮＡxyPl8sdTXb
behavior adjustment. Situational adjustment is to351Please respect copyright.ＰＥＮＡＮＡyXxfLVhap6
modify the external and surrounding (not the inner351Please respect copyright.ＰＥＮＡＮＡiSUBPRmomS
world) situation to change the emotional
impact of the environment. For example, if we351Please respect copyright.ＰＥＮＡＮＡlMozSrBaZm
suddenly meet the former degree, we can predict351Please respect copyright.ＰＥＮＡＮＡIEfE0T1GNA
our own emotions and possible reactions to decide351Please respect copyright.ＰＥＮＡＮＡ6hdxxP7Qp7
whether to talk to him or her, or adjust the content351Please respect copyright.ＰＥＮＡＮＡpzu2PFjPeE
of the conversation, physical distance, etc., to351Please respect copyright.ＰＥＮＡＮＡPFe7ygSk4w
avoid unwanted or achieve Desired emotions,351Please respect copyright.ＰＥＮＡＮＡi5xL5m7R7X
such as avoiding embarrassment, or staying as351Please respect copyright.ＰＥＮＡＮＡ6FkLkw0C1X
natural as possible.351Please respect copyright.ＰＥＮＡＮＡZRb8Y5bmde
Attentional 注意351Please respect copyright.ＰＥＮＡＮＡYzLIzvVSLp
Deployment 部署/ 投放351Please respect copyright.ＰＥＮＡＮＡNZ0G4uny5U
3.(Attentional deployment)(注意投放)351Please respect copyright.ＰＥＮＡＮＡ70g5RcAfWx
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠351Please respect copyright.ＰＥＮＡＮＡmoYfNH701q
的個人行為調整。雖然如此，四周環境及他人的反351Please respect copyright.ＰＥＮＡＮＡAx0e3LJK9V
應甚至可能不如我們預期。我們的周圍環境和生活351Please respect copyright.ＰＥＮＡＮＡcRMn8ioDbY
之中實際上還充滿了許許多多其他事物 ，而部分的351Please respect copyright.ＰＥＮＡＮＡCceKPruUUi
事物會超過大機會引起適當的情緒反應。這個將注351Please respect copyright.ＰＥＮＡＮＡkXeaXAByAR
意力集中或轉移開的過程，就是注意投放。其中一351Please respect copyright.ＰＥＮＡＮＡL01RtQ38Si
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351Please respect copyright.ＰＥＮＡＮＡMXzHoFObMK
擇專注 下次面試機會或自己的其他興趣，這樣我們351Please respect copyright.ＰＥＮＡＮＡ5B24IYk2eW
可以減少相關情緒的出現及其帶來的影響。適用範351Please respect copyright.ＰＥＮＡＮＡEyHf0TNoOv
圍方面，有研究指出，它在應對高強度的情緒時，351Please respect copyright.ＰＥＮＡＮＡWspErjCVWd
由於易於應用，因此比起其他 方法有效。而且，沉351Please respect copyright.ＰＥＮＡＮＡxqL1cPCOGY
思（反芻）和憂慮（令人擔憂）等也算是把關注由351Please respect copyright.ＰＥＮＡＮＡHj8RVHUPf8
情緒分散至思考，以免直接受情緒影響的方法，不351Please respect copyright.ＰＥＮＡＮＡa2exVUzDmp
過這些方法可能會使人的思想集中在而不是情緒上351Please respect copyright.ＰＥＮＡＮＡFwUovXJxGN
，最後 “樹洞香港Futee Thisking heent”可能會適度351Please respect copyright.ＰＥＮＡＮＡ0S100VwouB
得其反，造成造成的情緒影響。351Please respect copyright.ＰＥＮＡＮＡZ76WspUOr3
Sometimes even though it is difficult to choose the351Please respect copyright.ＰＥＮＡＮＡ4zdSsR3gD4
surrounding situation, we still rely on personal351Please respect copyright.ＰＥＮＡＮＡnc0dysqznt
behavior adjustment. Even so, the surrounding351Please respect copyright.ＰＥＮＡＮＡTmcKD4cPJY
environment and the reactions of others may still351Please respect copyright.ＰＥＮＡＮＡgYKs19JKXM
be worse than we expected. Our surrounding351Please respect copyright.ＰＥＮＡＮＡZpk7mQRxNw
environment and life are actually full of many other351Please respect copyright.ＰＥＮＡＮＡyXuC9Aop9F
things, and some things have a greater chance of351Please respect copyright.ＰＥＮＡＮＡaQyzeMCYr5
eliciting appropriate
emotional reactions. This process of focusing or351Please respect copyright.ＰＥＮＡＮＡJUWGStkki8
removing one's attention is to pay attention. One351Please respect copyright.ＰＥＮＡＮＡuHnVPSNWo0
of the main methods is to distraction. For example,351Please respect copyright.ＰＥＮＡＮＡWp9HvqGMQm
if you are frustrated in your job search, you can351Please respect copyright.ＰＥＮＡＮＡ71YKacIBSq
choose to focus on the next interview opportunity351Please respect copyright.ＰＥＮＡＮＡxJqy2RTJZE
or your other interests, so that we can reduce the351Please respect copyright.ＰＥＮＡＮＡRUk62xpAnJ
appearance of related emotions and their impact.351Please respect copyright.ＰＥＮＡＮＡctFbKOLdWz
In terms of scope of application, some studies351Please respect copyright.ＰＥＮＡＮＡPr4wEmrsnu
have pointed out that it is more effective than other351Please respect copyright.ＰＥＮＡＮＡ6Uwr24jTcy
methods because it is easy to apply when dealing351Please respect copyright.ＰＥＮＡＮＡtm4UWZOrmA
with high-intensity emotions. In addition,351Please respect copyright.ＰＥＮＡＮＡtjOjOQpIKx
rumination and worrying can also be regarded as351Please respect copyright.ＰＥＮＡＮＡjc2cYhF0hx
methods for distracting attention from emotions to351Please respect copyright.ＰＥＮＡＮＡrYqf2dhuWJ
thinking, so as not to be directly affected by351Please respect copyright.ＰＥＮＡＮＡJrPErLXTuH
emotions, but these methods may cause people to351Please respect copyright.ＰＥＮＡＮＡyRVccF0x4Q
focus on negative emotions, which may be351Please respect copyright.ＰＥＮＡＮＡvCUF7ap3k1
counterproductive
in the end. , Causing greater emotional impact.351Please respect copyright.ＰＥＮＡＮＡlJmsYHuom0
"Tree Hole Hong Kong Futee Thisking heent351Please respect copyright.ＰＥＮＡＮＡ4wwg8xMJEX
Cognitive 認知性351Please respect copyright.ＰＥＮＡＮＡKuAtJB6V39
change 改變/變化351Please respect copyright.ＰＥＮＡＮＡZ7ekjTOcAT
trian 訓練351Please respect copyright.ＰＥＮＡＮＡCeD8tcgv5u
4.(Cognitive change)(改變認知)351Please respect copyright.ＰＥＮＡＮＡjZb5ThQyfw
不過，事情的好與壞往往只是角度和認知的問題，351Please respect copyright.ＰＥＮＡＮＡpZNti1zbjA
所以如果我們可改變對情況的評估，從而改變其 情351Please respect copyright.ＰＥＮＡＮＡNJ5VT0Nt4o
緒暗示。而改變認知中的主要方法之一，是重新評351Please respect copyright.ＰＥＮＡＮＡ8R3dIvYmJM
估認知（認知重新評估）。它的意思是透過重新演351Please respect copyright.ＰＥＮＡＮＡJhwKXh1QB4
譯譯事件的會義，以改變事件的情緒影響。如果我351Please respect copyright.ＰＥＮＡＮＡzJ5SyzGUBy
們考試不及格，好友卻 考了第一，我們或會有嫉妒351Please respect copyright.ＰＥＮＡＮＡP2BwfAH4No
忌，埋怨等反應，但如果我們改變這一事的理解，351Please respect copyright.ＰＥＮＡＮＡ1LVESnzdWv
解釋為為好友自豪，並決定見賢思齊的話，便可以351Please respect copyright.ＰＥＮＡＮＡPrMGQCwziI
把它的情緒轉化為正面，甚至 化作動力。而心理學351Please respect copyright.ＰＥＮＡＮＡ4s292U3ceL
研究亦指出，這方法對我們健康和人際關係都有正351Please respect copyright.ＰＥＮＡＮＡp4QGaEixuh
面影響；不過，它由於難以克服，往往較適用於應351Please respect copyright.ＰＥＮＡＮＡJ0qWHfW2bU
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 utee351Please respect copyright.ＰＥＮＡＮＡbWYXkqGtHh
Thiking Phontnct。351Please respect copyright.ＰＥＮＡＮＡQSdbgQFhMQ
Although the above three methods are effective,351Please respect copyright.ＰＥＮＡＮＡpPdawB2VC8
they have not really changed the causal351Please respect copyright.ＰＥＮＡＮＡSdF4Dc0lf5
relationship between the situation and our351Please respect copyright.ＰＥＮＡＮＡiQ81azn05h
emotions. However, whether things are good or351Please respect copyright.ＰＥＮＡＮＡE8lDUuvyE4
bad is often just a matter of perspective and351Please respect copyright.ＰＥＮＡＮＡGpqXtCuwIo
perception, so if we can change our assessment of351Please respect copyright.ＰＥＮＡＮＡhn46Dj5TKq
the situation, we can change its emotional351Please respect copyright.ＰＥＮＡＮＡslgEIcoW1q
meaning. One of the main ways to change351Please respect copyright.ＰＥＮＡＮＡKuwXA8Bf5o
cognition is to re-evaluate cognition (cognitive351Please respect copyright.ＰＥＮＡＮＡ8hjMHTbQim
reappraisal). It means to change the emotional351Please respect copyright.ＰＥＮＡＮＡH1DkKhW49H
impact of the event by reinterpreting the meaning351Please respect copyright.ＰＥＮＡＮＡVdhRK0upTG
of the event. If we fail the exam and our friend351Please respect copyright.ＰＥＮＡＮＡYRG9atkgJb
gets the first place, we may react with jealousy and351Please respect copyright.ＰＥＮＡＮＡpCjeckAjGb
complaint, but if we change our understanding of351Please respect copyright.ＰＥＮＡＮＡxFy6GpxCmn
the matter and interpret it as being proud of a351Please respect copyright.ＰＥＮＡＮＡ3u46PGn0xI
friend and decide to
see the best, we can Negative emotions turn into351Please respect copyright.ＰＥＮＡＮＡsJC4XR6CsO
positive, even into motivation. And psychological351Please respect copyright.ＰＥＮＡＮＡ1LsjRV9WQA
research also pointed out that this method has a351Please respect copyright.ＰＥＮＡＮＡJRSDPEvFju
positive impact on our health and interpersonal351Please respect copyright.ＰＥＮＡＮＡHdgzeYNi8k
relationships; however, because of its greater351Please respect copyright.ＰＥＮＡＮＡT3QJ253g1U
difficulty, it is often more suitable for coping with351Please respect copyright.ＰＥＮＡＮＡDR4gnWKsF7
lower-intensity emotions, and it is more likely to be351Please respect copyright.ＰＥＮＡＮＡ8U4Qtsr12c
used in certain situations. It will happen in351Please respect copyright.ＰＥＮＡＮＡ6IOdsssWbL
batches. "Tree Hole Hong Kong THK utee Thiking351Please respect copyright.ＰＥＮＡＮＡ9sFe3mOwHq
Phontnct.351Please respect copyright.ＰＥＮＡＮＡ7G1zFHo6AE
response 反應/響應351Please respect copyright.ＰＥＮＡＮＡgfkFXbcj4s
modulation 調製351Please respect copyright.ＰＥＮＡＮＡ7D1CQGCIyM
5.(Response modulation)(反應調製)351Please respect copyright.ＰＥＮＡＮＡJpFXvXqMUe
此方法和上面某些方法有相當大的差異：前原因是351Please respect copyright.ＰＥＮＡＮＡQwDNXHF99Z
因為用於出現情緒反應之前，被合稱為“前攝調節351Please respect copyright.ＰＥＮＡＮＡwjoSjKAM58
”（antcedent-focused）；第五種由於用於發生情緒351Please respect copyright.ＰＥＮＡＮＡ52fv0YNuIp
反應後， 反應調製當中有大量涉及不同類型行為，351Please respect copyright.ＰＥＮＡＮＡIC92GkzmyN
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351Please respect copyright.ＰＥＮＡＮＡbZ6AWNQ1hA
，我們也必須考慮 另外，壓抑表達（表情抑制）也351Please respect copyright.ＰＥＮＡＮＡbd4RCRiMvc
是一個方法把情緒忍住不表達出來，雖然對控製表351Please respect copyright.ＰＥＮＡＮＡKegymcRK77
情，心率等有一定 用處，分數開始重新評估認知，351Please respect copyright.ＰＥＮＡＮＡmtkVN7xE5w
它對克制的情緒作用減少：而因為它更刻意意，所351Please respect copyright.ＰＥＮＡＮＡqfyvRczWdl
耗用能量代謝：它也可能損害我們表達正面情緒的351Please respect copyright.ＰＥＮＡＮＡhduFmM5qBG
能力，減少我們的社交能力，對 如果真的要使用此351Please respect copyright.ＰＥＮＡＮＡxovaPonqGY
方法，也適當小心使用。“樹洞香港THK utee351Please respect copyright.ＰＥＮＡＮＡR1hEDWKd97
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱351Please respect copyright.ＰＥＮＡＮＡ8vdNtn3Nqi
症症狀有正向關係），因此相形見細。351Please respect copyright.ＰＥＮＡＮＡVUgMPDDgwd
This method is quite different from the above four351Please respect copyright.ＰＥＮＡＮＡeCpxSTHlE4
methods: the first four are collectively called351Please respect copyright.ＰＥＮＡＮＡCtdW6jSoOw
"antecedent-focused" because they are used351Please respect copyright.ＰＥＮＡＮＡtB0aWjHsfx
before emotional reactions occur; the fifth one is351Please respect copyright.ＰＥＮＡＮＡ4lhlB6OohX
used after emotional reactions occur. Are351Please respect copyright.ＰＥＮＡＮＡiyFhRCone0
classified as "response-focused"). Many of the351Please respect copyright.ＰＥＮＡＮＡ2GOpJoiXbD
response modulations involve different types of351Please respect copyright.ＰＥＮＡＮＡShwYx7owXH
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain351Please respect copyright.ＰＥＮＡＮＡOXsseY9KI7
effects on emotional management; however, we351Please respect copyright.ＰＥＮＡＮＡf0bY41Knok
must also consider the long-term impact of these351Please respect copyright.ＰＥＮＡＮＡHi7L3AoArE
methods on our physical and mental health to351Please respect copyright.ＰＥＮＡＮＡIdF1wonaDu
prevent Problems such as alcohol and drug351Please respect copyright.ＰＥＮＡＮＡmqTlwu8tEb
abuse. In addition, expressive suppression is also351Please respect copyright.ＰＥＮＡＮＡnH2LduZvp2
a method to suppress emotions. Although it is351Please respect copyright.ＰＥＮＡＮＡhbjQtmxp4U
useful for controlling expressions and heart rate, it351Please respect copyright.ＰＥＮＡＮＡzLiHB3h9zU
has a lower effect on restraining negative emotions351Please respect copyright.ＰＥＮＡＮＡsmgbtAVbZw
than reevaluating cognition: and because it is more351Please respect copyright.ＰＥＮＡＮＡ2keDTYG2qp
effective. To be deliberate, it consumes more351Please respect copyright.ＰＥＮＡＮＡfopqrvzenL
energy: it may also damage our ability to express351Please respect copyright.ＰＥＮＡＮＡ638IjRLZ0W
positive emotions, weaken our social skills, and is351Please respect copyright.ＰＥＮＡＮＡ943grxf4Ye
unhealthy for physical and mental development351Please respect copyright.ＰＥＮＡＮＡM36ViZld4d
(for example, it has a positive relationship with351Please respect copyright.ＰＥＮＡＮＡxkKcIuxEiG
depression symptoms), so it is different. If you351Please respect copyright.ＰＥＮＡＮＡZeZ9OASEVD
really want to use
this method, you should also use it carefully. "Tree351Please respect copyright.ＰＥＮＡＮＡfKXw3smT7x
Hole Hong Kong THK utee Thiking Phontnct.
