
Relieve 緩解374Please respect copyright.PENANAHSD4KOuHB2
Situation 情境/情況374Please respect copyright.PENANA2t5TpodKM2
Selection 選擇374Please respect copyright.PENANAb24gKKcggk
Accurately 準確374Please respect copyright.PENANA07MaggkItp
comfortable 舒服的374Please respect copyright.PENANArLkZQOFxzq
emotion-related 情緒相關374Please respect copyright.PENANAvA5IcbCcuF
pressured 壓力大374Please respect copyright.PENANAk1deSsugyV
1.(Situation selection)(情境選擇)374Please respect copyright.PENANAX0aJGiW34X
我們在酒吧,我們會感到舒暢:在面對課本時,我374Please respect copyright.PENANAfVcx007XuG
們會感到有壓力。情境選擇涉及選擇避免或接近某374Please respect copyright.PENANAZOCURWe5Ak
些特殊的情況。選擇避免開或減少 某些情境時,我374Please respect copyright.PENANATC8MSEO9Tr
們可以減低出現相對應情緒的機會;反之,如果想374Please respect copyright.PENANAPR5hih99zP
引引起某些特定情緒,我們可以主動進入相關的情374Please respect copyright.PENANAz8WXVr1sj6
境中。我們在客廳中,也常常用到這些技巧。 想緩374Please respect copyright.PENANAmhbDFkpx2v
解緩解壓力,我們可以選擇暫時放下工作,離開令374Please respect copyright.PENANA0USpmBpGxF
自己覺得有壓力的環境。又或者想感受快感時,便374Please respect copyright.PENANAbwS3e2fwNL
會約好友把酒談歡不過,要善用這招並不容易,因374Please respect copyright.PENANAQbyqrKS2Q3
為人很難 準確的預料未來的情緒反應,與多年不見374Please respect copyright.PENANAZhgxSgR8tE
的朋友聚舊,最後會有什麼反應,很難說得準。故374Please respect copyright.PENANAOih7XeCDIM
此,我們往往無法準確而適當地判斷應避免或接近374Please respect copyright.PENANAvqzTpOfqr1
某種情境。374Please respect copyright.PENANA8L27t2Fdpj
We can think of many emotion-related situations.374Please respect copyright.PENANABSGpuo7K1C
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 get374Please respect copyright.PENANAXddTpGaQOw
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.374Please respect copyright.PENANAl7lamwwGoM
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 will374Please respect copyright.PENANACLEgRTWLK8
happen in the end when you get together with374Please respect copyright.PENANA3bUIgbGzIS
friends you have not seen for many
years It's hard to be precise. Therefore, we are374Please respect copyright.PENANADswugdat5x
often unable to accurately and appropriately judge374Please respect copyright.PENANACiFPcptqMn
which situations to avoid or approach.374Please respect copyright.PENANAUqHlfu7PSP
Modification 調整/修改374Please respect copyright.PENANAZcPyMvsDuF
2.(Situation modification)(情境調整)374Please respect copyright.PENANA8VTGsGjIAC
有時我們縱使難以選擇周圍的情境但仍可靠的個人374Please respect copyright.PENANA7UrbLm2k0Y
行為調整。情境調整是修改外在,周圍(而非內心374Please respect copyright.PENANAuYV9RITri0
世界)的情境以改變環境帶來的情緒影響。例如如374Please respect copyright.PENANAGF270HQzIh
果我們突然遇上上前度的話 ,我們可透過預測自身374Please respect copyright.PENANAY5BKsz9Fc8
情緒和可能出現的反應去決定要不要和他(她)說374Please respect copyright.PENANAq9byxXP8dk
話,又或者調節個性的內容,身體距離等,造成不374Please respect copyright.PENANAIpZ88i707U
想要或達致想要的情緒,如避免尷尬, 或保留自然374Please respect copyright.PENANA8SxcCpLWAt
。374Please respect copyright.PENANA8dsjgSaiJI
Sometimes, even though it is difficult to choose the374Please respect copyright.PENANAO0EvyNTM9q
surrounding situation, we still rely on personal374Please respect copyright.PENANAJtkGX9H0ZE
behavior adjustment. Situational adjustment is to374Please respect copyright.PENANAjoAJjnEyo7
modify the external and surrounding (not the inner374Please respect copyright.PENANAbBnqpQyu5h
world) situation to change the emotional
impact of the environment. For example, if we374Please respect copyright.PENANArnk70CRpKL
suddenly meet the former degree, we can predict374Please respect copyright.PENANAfyNfOqdjIg
our own emotions and possible reactions to decide374Please respect copyright.PENANAKhHTiFQeRg
whether to talk to him or her, or adjust the content374Please respect copyright.PENANAt7WdgJ28Ob
of the conversation, physical distance, etc., to374Please respect copyright.PENANA0DyMteaQz3
avoid unwanted or achieve Desired emotions,374Please respect copyright.PENANA1o0kld5TBf
such as avoiding embarrassment, or staying as374Please respect copyright.PENANAWm9qxU0IBC
natural as possible.374Please respect copyright.PENANArJW2srhxYr
Attentional 注意374Please respect copyright.PENANADASyU7EYMl
Deployment 部署/ 投放374Please respect copyright.PENANAUsDs1RbIXO
3.(Attentional deployment)(注意投放)374Please respect copyright.PENANAzPKumMWtFN
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠374Please respect copyright.PENANAUnbIPuuXEI
的個人行為調整。雖然如此,四周環境及他人的反374Please respect copyright.PENANAit2QM2CamF
應甚至可能不如我們預期。我們的周圍環境和生活374Please respect copyright.PENANAHvBBEqTEE6
之中實際上還充滿了許許多多其他事物 ,而部分的374Please respect copyright.PENANAjBFS8zdBGT
事物會超過大機會引起適當的情緒反應。這個將注374Please respect copyright.PENANApXEPxKKgbO
意力集中或轉移開的過程,就是注意投放。其中一374Please respect copyright.PENANAaDSc2P52jM
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374Please respect copyright.PENANAY6sWzShlDb
擇專注 下次面試機會或自己的其他興趣,這樣我們374Please respect copyright.PENANAdsXrzuFbGo
可以減少相關情緒的出現及其帶來的影響。適用範374Please respect copyright.PENANAfHAbUbYds3
圍方面,有研究指出,它在應對高強度的情緒時,374Please respect copyright.PENANAjpaPBeC1tM
由於易於應用,因此比起其他 方法有效。而且,沉374Please respect copyright.PENANAUjvc9HaQdo
思(反芻)和憂慮(令人擔憂)等也算是把關注由374Please respect copyright.PENANABk3GdEBKPF
情緒分散至思考,以免直接受情緒影響的方法,不374Please respect copyright.PENANAy85agNsOUN
過這些方法可能會使人的思想集中在而不是情緒上374Please respect copyright.PENANAzidOpTJT3W
,最後 “樹洞香港Futee Thisking heent”可能會適度374Please respect copyright.PENANAISl16GRxNt
得其反,造成造成的情緒影響。374Please respect copyright.PENANAMieUVNOF0W
Sometimes even though it is difficult to choose the374Please respect copyright.PENANAaOqwpKY48m
surrounding situation, we still rely on personal374Please respect copyright.PENANALunJeiDh9F
behavior adjustment. Even so, the surrounding374Please respect copyright.PENANARgBm9dC7yB
environment and the reactions of others may still374Please respect copyright.PENANAajgg6T9O5b
be worse than we expected. Our surrounding374Please respect copyright.PENANANhN6jcunb0
environment and life are actually full of many other374Please respect copyright.PENANASSSbjtso1Q
things, and some things have a greater chance of374Please respect copyright.PENANAzwrbZIc0lU
eliciting appropriate
emotional reactions. This process of focusing or374Please respect copyright.PENANALGy5S9lK6B
removing one's attention is to pay attention. One374Please respect copyright.PENANAVARltLZpz1
of the main methods is to distraction. For example,374Please respect copyright.PENANADDFiOobYnt
if you are frustrated in your job search, you can374Please respect copyright.PENANAin0r814DYj
choose to focus on the next interview opportunity374Please respect copyright.PENANAdTDSVq60u2
or your other interests, so that we can reduce the374Please respect copyright.PENANAf25MScMM4S
appearance of related emotions and their impact.374Please respect copyright.PENANA9xnnsGOFtY
In terms of scope of application, some studies374Please respect copyright.PENANAbz7nvWddHl
have pointed out that it is more effective than other374Please respect copyright.PENANAkWILCaHVYc
methods because it is easy to apply when dealing374Please respect copyright.PENANAXAEjMNZXGl
with high-intensity emotions. In addition,374Please respect copyright.PENANAMUU92B55M4
rumination and worrying can also be regarded as374Please respect copyright.PENANAdEQTFBwdZD
methods for distracting attention from emotions to374Please respect copyright.PENANA59XmCKIL61
thinking, so as not to be directly affected by374Please respect copyright.PENANAvEOKM9YQfF
emotions, but these methods may cause people to374Please respect copyright.PENANAWhmfEJrZGv
focus on negative emotions, which may be374Please respect copyright.PENANAdYAXSL7yyw
counterproductive
in the end. , Causing greater emotional impact.374Please respect copyright.PENANAbn8iwyPpNW
"Tree Hole Hong Kong Futee Thisking heent374Please respect copyright.PENANAMMLZ8C8YMK
Cognitive 認知性374Please respect copyright.PENANApHEh7d2FTC
change 改變/變化374Please respect copyright.PENANA7jIyRz3T5m
trian 訓練374Please respect copyright.PENANAdcqjNsiwW8
4.(Cognitive change)(改變認知)374Please respect copyright.PENANA9deVzyf7V0
不過,事情的好與壞往往只是角度和認知的問題,374Please respect copyright.PENANAJHO3b06DJG
所以如果我們可改變對情況的評估,從而改變其 情374Please respect copyright.PENANARTa6NKFhy4
緒暗示。而改變認知中的主要方法之一,是重新評374Please respect copyright.PENANAKPIlHEpABG
估認知(認知重新評估)。它的意思是透過重新演374Please respect copyright.PENANAbyfY38k0X7
譯譯事件的會義,以改變事件的情緒影響。如果我374Please respect copyright.PENANANergVPsfLi
們考試不及格,好友卻 考了第一,我們或會有嫉妒374Please respect copyright.PENANAFUVbsFOFd8
忌,埋怨等反應,但如果我們改變這一事的理解,374Please respect copyright.PENANAoWWGmSWUKo
解釋為為好友自豪,並決定見賢思齊的話,便可以374Please respect copyright.PENANASjBbXsoQW0
把它的情緒轉化為正面,甚至 化作動力。而心理學374Please respect copyright.PENANA1PiqRaGOYg
研究亦指出,這方法對我們健康和人際關係都有正374Please respect copyright.PENANAKLuIz398BW
面影響;不過,它由於難以克服,往往較適用於應374Please respect copyright.PENANAz4o3p9C4si
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 utee374Please respect copyright.PENANAopPxXBThJV
Thiking Phontnct。374Please respect copyright.PENANAPjQx0YkUVb
Although the above three methods are effective,374Please respect copyright.PENANAqDuijYQarz
they have not really changed the causal374Please respect copyright.PENANAmphGRzPBZQ
relationship between the situation and our374Please respect copyright.PENANANIlR7ET58M
emotions. However, whether things are good or374Please respect copyright.PENANA6n2yDpYzsv
bad is often just a matter of perspective and374Please respect copyright.PENANAmWzcUj8GO7
perception, so if we can change our assessment of374Please respect copyright.PENANAeNsbtcPBBT
the situation, we can change its emotional374Please respect copyright.PENANA7twdqUxqBH
meaning. One of the main ways to change374Please respect copyright.PENANAif5F38XuiZ
cognition is to re-evaluate cognition (cognitive374Please respect copyright.PENANAwpwxdJkkgp
reappraisal). It means to change the emotional374Please respect copyright.PENANAEkLTXD8LCq
impact of the event by reinterpreting the meaning374Please respect copyright.PENANAOtsmOqqe19
of the event. If we fail the exam and our friend374Please respect copyright.PENANAuqF1wCyDjL
gets the first place, we may react with jealousy and374Please respect copyright.PENANAXgtTbYz7eH
complaint, but if we change our understanding of374Please respect copyright.PENANAukDk0HNFgJ
the matter and interpret it as being proud of a374Please respect copyright.PENANAEgpMvxhsGP
friend and decide to
see the best, we can Negative emotions turn into374Please respect copyright.PENANA8FSFRSpA3l
positive, even into motivation. And psychological374Please respect copyright.PENANA1RGEQbLRkB
research also pointed out that this method has a374Please respect copyright.PENANAE3GGtBEbUO
positive impact on our health and interpersonal374Please respect copyright.PENANAjG6Ii7aevG
relationships; however, because of its greater374Please respect copyright.PENANAvauhzpEQ6Z
difficulty, it is often more suitable for coping with374Please respect copyright.PENANA1npVCHl3qi
lower-intensity emotions, and it is more likely to be374Please respect copyright.PENANAfqnQiYQW0o
used in certain situations. It will happen in374Please respect copyright.PENANAHdOVmoxtbh
batches. "Tree Hole Hong Kong THK utee Thiking374Please respect copyright.PENANAwA9XCJxCYh
Phontnct.374Please respect copyright.PENANAg9Adp6lIVf
response 反應/響應374Please respect copyright.PENANAUxXEwYGR5a
modulation 調製374Please respect copyright.PENANAIjohLj2tWr
5.(Response modulation)(反應調製)374Please respect copyright.PENANA2HZZsxVktK
此方法和上面某些方法有相當大的差異:前原因是374Please respect copyright.PENANANlLtD75xj3
因為用於出現情緒反應之前,被合稱為“前攝調節374Please respect copyright.PENANAabVfRmIRfo
”(antcedent-focused);第五種由於用於發生情緒374Please respect copyright.PENANAGa3NOChWMT
反應後, 反應調製當中有大量涉及不同類型行為,374Please respect copyright.PENANA3Q7TZoRqgc
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374Please respect copyright.PENANACJUz80E2Sx
,我們也必須考慮 另外,壓抑表達(表情抑制)也374Please respect copyright.PENANAbZF6S4EE51
是一個方法把情緒忍住不表達出來,雖然對控製表374Please respect copyright.PENANAjDPey3MkTC
情,心率等有一定 用處,分數開始重新評估認知,374Please respect copyright.PENANAm9RQLhatyw
它對克制的情緒作用減少:而因為它更刻意意,所374Please respect copyright.PENANApFh6IYoU8w
耗用能量代謝:它也可能損害我們表達正面情緒的374Please respect copyright.PENANAtmnL9mK37r
能力,減少我們的社交能力,對 如果真的要使用此374Please respect copyright.PENANAb0hJ9EiQ57
方法,也適當小心使用。“樹洞香港THK utee374Please respect copyright.PENANAsnhbyA88pk
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱374Please respect copyright.PENANAqOfbwvDTDu
症症狀有正向關係),因此相形見細。374Please respect copyright.PENANAgA5BayuCPv
This method is quite different from the above four374Please respect copyright.PENANA2cQXP8KGav
methods: the first four are collectively called374Please respect copyright.PENANAj9oFKVn0Db
"antecedent-focused" because they are used374Please respect copyright.PENANAwyqF8QcDFq
before emotional reactions occur; the fifth one is374Please respect copyright.PENANAP3HZTIi0q4
used after emotional reactions occur. Are374Please respect copyright.PENANAHWvc7GD3FN
classified as "response-focused"). Many of the374Please respect copyright.PENANAj4Ikt47KJ6
response modulations involve different types of374Please respect copyright.PENANA5uWMHjxRUX
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain374Please respect copyright.PENANA7jTDY823K4
effects on emotional management; however, we374Please respect copyright.PENANAdwOGHgjnKm
must also consider the long-term impact of these374Please respect copyright.PENANAtaGmnYVqFp
methods on our physical and mental health to374Please respect copyright.PENANAsYAWHott9p
prevent Problems such as alcohol and drug374Please respect copyright.PENANAX4NFGLRXvs
abuse. In addition, expressive suppression is also374Please respect copyright.PENANAM1JWMBbx3P
a method to suppress emotions. Although it is374Please respect copyright.PENANAia6EmOlYDV
useful for controlling expressions and heart rate, it374Please respect copyright.PENANAfmNT3jYxFv
has a lower effect on restraining negative emotions374Please respect copyright.PENANAbsNgxagBGM
than reevaluating cognition: and because it is more374Please respect copyright.PENANAl62Qx0YsJi
effective. To be deliberate, it consumes more374Please respect copyright.PENANAHNSIGWIHVA
energy: it may also damage our ability to express374Please respect copyright.PENANAVvFTv253TV
positive emotions, weaken our social skills, and is374Please respect copyright.PENANAp2uPh1OVqb
unhealthy for physical and mental development374Please respect copyright.PENANAgcZmRsodfd
(for example, it has a positive relationship with374Please respect copyright.PENANApoyl4zThMx
depression symptoms), so it is different. If you374Please respect copyright.PENANA5gFwj6P0fk
really want to use
this method, you should also use it carefully. "Tree374Please respect copyright.PENANAOECdioFNWO
Hole Hong Kong THK utee Thiking Phontnct.