x
Relieve 緩解339Please respect copyright.ＰＥＮＡＮＡBoJgqy6z7X
Situation 情境/情況339Please respect copyright.ＰＥＮＡＮＡmO1tJSWnqu
Selection 選擇339Please respect copyright.ＰＥＮＡＮＡ59J9XPyjch
Accurately 準確339Please respect copyright.ＰＥＮＡＮＡFBQTfYTsS4
comfortable 舒服的339Please respect copyright.ＰＥＮＡＮＡ4lxkvEIdYD
emotion-related 情緒相關339Please respect copyright.ＰＥＮＡＮＡrGqpwhE3Ip
pressured 壓力大339Please respect copyright.ＰＥＮＡＮＡVnamvaUOuW
1.(Situation selection)（情境選擇）339Please respect copyright.ＰＥＮＡＮＡob9pAKTkTU
我們在酒吧，我們會感到舒暢：在面對課本時，我339Please respect copyright.ＰＥＮＡＮＡ9pHnC6x9EU
們會感到有壓力。情境選擇涉及選擇避免或接近某339Please respect copyright.ＰＥＮＡＮＡhPMSF0YzAR
些特殊的情況。選擇避免開或減少 某些情境時，我339Please respect copyright.ＰＥＮＡＮＡEu9iw33nF7
們可以減低出現相對應情緒的機會；反之，如果想339Please respect copyright.ＰＥＮＡＮＡKKSDFaf9Y8
引引起某些特定情緒，我們可以主動進入相關的情339Please respect copyright.ＰＥＮＡＮＡY6KW3fw1ts
境中。我們在客廳中，也常常用到這些技巧。 想緩339Please respect copyright.ＰＥＮＡＮＡinjujrZViU
解緩解壓力，我們可以選擇暫時放下工作，離開令339Please respect copyright.ＰＥＮＡＮＡlg4ow8Uwkf
自己覺得有壓力的環境。又或者想感受快感時，便339Please respect copyright.ＰＥＮＡＮＡKu4AWBkS2V
會約好友把酒談歡不過，要善用這招並不容易，因339Please respect copyright.ＰＥＮＡＮＡ0BzyEGO6Pc
為人很難 準確的預料未來的情緒反應，與多年不見339Please respect copyright.ＰＥＮＡＮＡrdnW5tIri7
的朋友聚舊，最後會有什麼反應，很難說得準。故339Please respect copyright.ＰＥＮＡＮＡlwH0WezVi8
此，我們往往無法準確而適當地判斷應避免或接近339Please respect copyright.ＰＥＮＡＮＡD417Ghor64
某種情境。339Please respect copyright.ＰＥＮＡＮＡTazvLnEfm7
We can think of many emotion-related situations.339Please respect copyright.ＰＥＮＡＮＡe6AhPp0zLn
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 get339Please respect copyright.ＰＥＮＡＮＡW3zf8xcUmV
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.339Please respect copyright.ＰＥＮＡＮＡP6c1h3DnrA
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 will339Please respect copyright.ＰＥＮＡＮＡ6CVE84Ja0H
happen in the end when you get together with339Please respect copyright.ＰＥＮＡＮＡGvJhzGIfwy
friends you have not seen for many
years It's hard to be precise. Therefore, we are339Please respect copyright.ＰＥＮＡＮＡj8uomUowKu
often unable to accurately and appropriately judge339Please respect copyright.ＰＥＮＡＮＡwtqpsXUI7L
which situations to avoid or approach.339Please respect copyright.ＰＥＮＡＮＡ7tAPtY7Sxm
Modification 調整/修改339Please respect copyright.ＰＥＮＡＮＡB3PCHTA5ds
2.(Situation modification)(情境調整)339Please respect copyright.ＰＥＮＡＮＡNal1d2DJ7j
有時我們縱使難以選擇周圍的情境但仍可靠的個人339Please respect copyright.ＰＥＮＡＮＡUKy18fqjr0
行為調整。情境調整是修改外在，周圍（而非內心339Please respect copyright.ＰＥＮＡＮＡnLP2a8DEFF
世界）的情境以改變環境帶來的情緒影響。例如如339Please respect copyright.ＰＥＮＡＮＡAfDIABlnnD
果我們突然遇上上前度的話 ，我們可透過預測自身339Please respect copyright.ＰＥＮＡＮＡ5jAuOVUbTJ
情緒和可能出現的反應去決定要不要和他（她）說339Please respect copyright.ＰＥＮＡＮＡdUTMjFIAvk
話，又或者調節個性的內容，身體距離等，造成不339Please respect copyright.ＰＥＮＡＮＡLDnb7t3WCQ
想要或達致想要的情緒，如避免尷尬， 或保留自然339Please respect copyright.ＰＥＮＡＮＡ43Vh9df3CW
。339Please respect copyright.ＰＥＮＡＮＡXZrRwWIBfA
Sometimes, even though it is difficult to choose the339Please respect copyright.ＰＥＮＡＮＡLRP7VuBsyo
surrounding situation, we still rely on personal339Please respect copyright.ＰＥＮＡＮＡbvdxwAqVR4
behavior adjustment. Situational adjustment is to339Please respect copyright.ＰＥＮＡＮＡCq6yrYU9Gp
modify the external and surrounding (not the inner339Please respect copyright.ＰＥＮＡＮＡju5YfGaoJM
world) situation to change the emotional
impact of the environment. For example, if we339Please respect copyright.ＰＥＮＡＮＡogI8wbYIu8
suddenly meet the former degree, we can predict339Please respect copyright.ＰＥＮＡＮＡoPZgDkh5oO
our own emotions and possible reactions to decide339Please respect copyright.ＰＥＮＡＮＡo9nrK2EpuY
whether to talk to him or her, or adjust the content339Please respect copyright.ＰＥＮＡＮＡRBDQ4dbjWm
of the conversation, physical distance, etc., to339Please respect copyright.ＰＥＮＡＮＡiczG6iGZ3v
avoid unwanted or achieve Desired emotions,339Please respect copyright.ＰＥＮＡＮＡtNoUdh1Zku
such as avoiding embarrassment, or staying as339Please respect copyright.ＰＥＮＡＮＡ15BEWCTPhD
natural as possible.339Please respect copyright.ＰＥＮＡＮＡVsogWjUO9B
Attentional 注意339Please respect copyright.ＰＥＮＡＮＡV9fTWbNPAx
Deployment 部署/ 投放339Please respect copyright.ＰＥＮＡＮＡbnhzuPlufx
3.(Attentional deployment)(注意投放)339Please respect copyright.ＰＥＮＡＮＡewbuw4PzwC
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠339Please respect copyright.ＰＥＮＡＮＡOb2jdVFpER
的個人行為調整。雖然如此，四周環境及他人的反339Please respect copyright.ＰＥＮＡＮＡEjHoOnHhws
應甚至可能不如我們預期。我們的周圍環境和生活339Please respect copyright.ＰＥＮＡＮＡavqKGp5Ntb
之中實際上還充滿了許許多多其他事物 ，而部分的339Please respect copyright.ＰＥＮＡＮＡkJK3iLMJNL
事物會超過大機會引起適當的情緒反應。這個將注339Please respect copyright.ＰＥＮＡＮＡ3C84j5z2w0
意力集中或轉移開的過程，就是注意投放。其中一339Please respect copyright.ＰＥＮＡＮＡZAmG0d8TdF
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339Please respect copyright.ＰＥＮＡＮＡw6tkcOidFn
擇專注 下次面試機會或自己的其他興趣，這樣我們339Please respect copyright.ＰＥＮＡＮＡbzlpH3TfT6
可以減少相關情緒的出現及其帶來的影響。適用範339Please respect copyright.ＰＥＮＡＮＡ0DIDU344tu
圍方面，有研究指出，它在應對高強度的情緒時，339Please respect copyright.ＰＥＮＡＮＡNCT6dtGLQY
由於易於應用，因此比起其他 方法有效。而且，沉339Please respect copyright.ＰＥＮＡＮＡbdiRxys3TR
思（反芻）和憂慮（令人擔憂）等也算是把關注由339Please respect copyright.ＰＥＮＡＮＡc2nB7K2OKi
情緒分散至思考，以免直接受情緒影響的方法，不339Please respect copyright.ＰＥＮＡＮＡcrdDXAe8jG
過這些方法可能會使人的思想集中在而不是情緒上339Please respect copyright.ＰＥＮＡＮＡdjbSiXxmCb
，最後 “樹洞香港Futee Thisking heent”可能會適度339Please respect copyright.ＰＥＮＡＮＡN74VEw4P1l
得其反，造成造成的情緒影響。339Please respect copyright.ＰＥＮＡＮＡELaQvmt9gx
Sometimes even though it is difficult to choose the339Please respect copyright.ＰＥＮＡＮＡiGkAedyXRM
surrounding situation, we still rely on personal339Please respect copyright.ＰＥＮＡＮＡWEQtRc2E02
behavior adjustment. Even so, the surrounding339Please respect copyright.ＰＥＮＡＮＡTKQcK4xwVg
environment and the reactions of others may still339Please respect copyright.ＰＥＮＡＮＡybGEhjj3a0
be worse than we expected. Our surrounding339Please respect copyright.ＰＥＮＡＮＡBDdjsQq9jY
environment and life are actually full of many other339Please respect copyright.ＰＥＮＡＮＡCpqJhvM403
things, and some things have a greater chance of339Please respect copyright.ＰＥＮＡＮＡKyeqPkA3si
eliciting appropriate
emotional reactions. This process of focusing or339Please respect copyright.ＰＥＮＡＮＡqauUI4zL4D
removing one's attention is to pay attention. One339Please respect copyright.ＰＥＮＡＮＡbJpW4Rr9XQ
of the main methods is to distraction. For example,339Please respect copyright.ＰＥＮＡＮＡJnt2MarsqJ
if you are frustrated in your job search, you can339Please respect copyright.ＰＥＮＡＮＡNBKN5ofaax
choose to focus on the next interview opportunity339Please respect copyright.ＰＥＮＡＮＡ0nZHyu4TRw
or your other interests, so that we can reduce the339Please respect copyright.ＰＥＮＡＮＡ2ayhG27nx9
appearance of related emotions and their impact.339Please respect copyright.ＰＥＮＡＮＡHSFDsxzg41
In terms of scope of application, some studies339Please respect copyright.ＰＥＮＡＮＡ6OYyptUv2B
have pointed out that it is more effective than other339Please respect copyright.ＰＥＮＡＮＡbIkqGANHLt
methods because it is easy to apply when dealing339Please respect copyright.ＰＥＮＡＮＡc0TuL0ak0q
with high-intensity emotions. In addition,339Please respect copyright.ＰＥＮＡＮＡXdoc4hf9PN
rumination and worrying can also be regarded as339Please respect copyright.ＰＥＮＡＮＡqlVQmyOnXf
methods for distracting attention from emotions to339Please respect copyright.ＰＥＮＡＮＡJKP1bzhhTR
thinking, so as not to be directly affected by339Please respect copyright.ＰＥＮＡＮＡ2466lhOyNd
emotions, but these methods may cause people to339Please respect copyright.ＰＥＮＡＮＡoAJBt3oiUZ
focus on negative emotions, which may be339Please respect copyright.ＰＥＮＡＮＡ3etiOdd9tH
counterproductive
in the end. , Causing greater emotional impact.339Please respect copyright.ＰＥＮＡＮＡni1U8HJSKI
"Tree Hole Hong Kong Futee Thisking heent339Please respect copyright.ＰＥＮＡＮＡQKLuTKdg9N
Cognitive 認知性339Please respect copyright.ＰＥＮＡＮＡRoZCZ3AjjD
change 改變/變化339Please respect copyright.ＰＥＮＡＮＡcwJB6bzIgP
trian 訓練339Please respect copyright.ＰＥＮＡＮＡugd0Bdj5IZ
4.(Cognitive change)(改變認知)339Please respect copyright.ＰＥＮＡＮＡ8AYx8lTnra
不過，事情的好與壞往往只是角度和認知的問題，339Please respect copyright.ＰＥＮＡＮＡ0s8UuqqMzn
所以如果我們可改變對情況的評估，從而改變其 情339Please respect copyright.ＰＥＮＡＮＡO47tPDczez
緒暗示。而改變認知中的主要方法之一，是重新評339Please respect copyright.ＰＥＮＡＮＡG7liKkGEeL
估認知（認知重新評估）。它的意思是透過重新演339Please respect copyright.ＰＥＮＡＮＡTgNJvVjjgC
譯譯事件的會義，以改變事件的情緒影響。如果我339Please respect copyright.ＰＥＮＡＮＡfmRxHC6Xkp
們考試不及格，好友卻 考了第一，我們或會有嫉妒339Please respect copyright.ＰＥＮＡＮＡNJfrN9TNH5
忌，埋怨等反應，但如果我們改變這一事的理解，339Please respect copyright.ＰＥＮＡＮＡr58taaxkAx
解釋為為好友自豪，並決定見賢思齊的話，便可以339Please respect copyright.ＰＥＮＡＮＡI1BzIcxlMA
把它的情緒轉化為正面，甚至 化作動力。而心理學339Please respect copyright.ＰＥＮＡＮＡblmat2dsv9
研究亦指出，這方法對我們健康和人際關係都有正339Please respect copyright.ＰＥＮＡＮＡ6HUG2cYlFK
面影響；不過，它由於難以克服，往往較適用於應339Please respect copyright.ＰＥＮＡＮＡ9Kp9uXIbvL
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 utee339Please respect copyright.ＰＥＮＡＮＡoHToUyHw8d
Thiking Phontnct。339Please respect copyright.ＰＥＮＡＮＡloQqKvT4qP
Although the above three methods are effective,339Please respect copyright.ＰＥＮＡＮＡtQpamd4raG
they have not really changed the causal339Please respect copyright.ＰＥＮＡＮＡ9a7GH5F2Jx
relationship between the situation and our339Please respect copyright.ＰＥＮＡＮＡ5d7npqsTgW
emotions. However, whether things are good or339Please respect copyright.ＰＥＮＡＮＡDwihx0jV3R
bad is often just a matter of perspective and339Please respect copyright.ＰＥＮＡＮＡNGUu7C4etW
perception, so if we can change our assessment of339Please respect copyright.ＰＥＮＡＮＡ9OCRlOLXDa
the situation, we can change its emotional339Please respect copyright.ＰＥＮＡＮＡtSfkttZbsv
meaning. One of the main ways to change339Please respect copyright.ＰＥＮＡＮＡu4hg0jHkPC
cognition is to re-evaluate cognition (cognitive339Please respect copyright.ＰＥＮＡＮＡAlUAdgpv4q
reappraisal). It means to change the emotional339Please respect copyright.ＰＥＮＡＮＡNnekpi7Ld1
impact of the event by reinterpreting the meaning339Please respect copyright.ＰＥＮＡＮＡpRpEpRmdhi
of the event. If we fail the exam and our friend339Please respect copyright.ＰＥＮＡＮＡfeNBY1jDJF
gets the first place, we may react with jealousy and339Please respect copyright.ＰＥＮＡＮＡ3sQHmKThv0
complaint, but if we change our understanding of339Please respect copyright.ＰＥＮＡＮＡo4HdojD7Qc
the matter and interpret it as being proud of a339Please respect copyright.ＰＥＮＡＮＡRx4YH4KtLV
friend and decide to
see the best, we can Negative emotions turn into339Please respect copyright.ＰＥＮＡＮＡidm45BQtv2
positive, even into motivation. And psychological339Please respect copyright.ＰＥＮＡＮＡuo0jCPsLPe
research also pointed out that this method has a339Please respect copyright.ＰＥＮＡＮＡKrS5VeoWPb
positive impact on our health and interpersonal339Please respect copyright.ＰＥＮＡＮＡjlIc3ow1Ii
relationships; however, because of its greater339Please respect copyright.ＰＥＮＡＮＡDzp1x6Raie
difficulty, it is often more suitable for coping with339Please respect copyright.ＰＥＮＡＮＡ6UMHCTtd14
lower-intensity emotions, and it is more likely to be339Please respect copyright.ＰＥＮＡＮＡT5k8y42mqx
used in certain situations. It will happen in339Please respect copyright.ＰＥＮＡＮＡ3zxOdEITTM
batches. "Tree Hole Hong Kong THK utee Thiking339Please respect copyright.ＰＥＮＡＮＡjrZx9HmGcP
Phontnct.339Please respect copyright.ＰＥＮＡＮＡq1Pz3j4ULk
response 反應/響應339Please respect copyright.ＰＥＮＡＮＡWLzKUfieKw
modulation 調製339Please respect copyright.ＰＥＮＡＮＡ66qQSX6zPh
5.(Response modulation)(反應調製)339Please respect copyright.ＰＥＮＡＮＡ9vmHOJwiMJ
此方法和上面某些方法有相當大的差異：前原因是339Please respect copyright.ＰＥＮＡＮＡNWHte6caMe
因為用於出現情緒反應之前，被合稱為“前攝調節339Please respect copyright.ＰＥＮＡＮＡAlfHLms1Yq
”（antcedent-focused）；第五種由於用於發生情緒339Please respect copyright.ＰＥＮＡＮＡqj4BlIGxm0
反應後， 反應調製當中有大量涉及不同類型行為，339Please respect copyright.ＰＥＮＡＮＡvQsElgYNd4
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339Please respect copyright.ＰＥＮＡＮＡIG0rwQPbzd
，我們也必須考慮 另外，壓抑表達（表情抑制）也339Please respect copyright.ＰＥＮＡＮＡ5no96QwSVS
是一個方法把情緒忍住不表達出來，雖然對控製表339Please respect copyright.ＰＥＮＡＮＡweegu2O3DZ
情，心率等有一定 用處，分數開始重新評估認知，339Please respect copyright.ＰＥＮＡＮＡpNfndlIRYH
它對克制的情緒作用減少：而因為它更刻意意，所339Please respect copyright.ＰＥＮＡＮＡxRbJGLF0je
耗用能量代謝：它也可能損害我們表達正面情緒的339Please respect copyright.ＰＥＮＡＮＡnh2TigaSi4
能力，減少我們的社交能力，對 如果真的要使用此339Please respect copyright.ＰＥＮＡＮＡaWDaJLMnpA
方法，也適當小心使用。“樹洞香港THK utee339Please respect copyright.ＰＥＮＡＮＡeZc7djI1pD
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱339Please respect copyright.ＰＥＮＡＮＡMAUfyjt6n6
症症狀有正向關係），因此相形見細。339Please respect copyright.ＰＥＮＡＮＡZ8jVdFuUFw
This method is quite different from the above four339Please respect copyright.ＰＥＮＡＮＡnSOWwSf2i8
methods: the first four are collectively called339Please respect copyright.ＰＥＮＡＮＡUTxX87DGIf
"antecedent-focused" because they are used339Please respect copyright.ＰＥＮＡＮＡtvOVeCjgAA
before emotional reactions occur; the fifth one is339Please respect copyright.ＰＥＮＡＮＡVJGw6DAXW1
used after emotional reactions occur. Are339Please respect copyright.ＰＥＮＡＮＡ3wmZAIrWwj
classified as "response-focused"). Many of the339Please respect copyright.ＰＥＮＡＮＡF70kiBY2LM
response modulations involve different types of339Please respect copyright.ＰＥＮＡＮＡtehme9tPx2
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain339Please respect copyright.ＰＥＮＡＮＡjmoPr3eKAY
effects on emotional management; however, we339Please respect copyright.ＰＥＮＡＮＡLO3gQg5txx
must also consider the long-term impact of these339Please respect copyright.ＰＥＮＡＮＡgw4qw6h3lP
methods on our physical and mental health to339Please respect copyright.ＰＥＮＡＮＡHlNbZ7MgtL
prevent Problems such as alcohol and drug339Please respect copyright.ＰＥＮＡＮＡA5MObMdePx
abuse. In addition, expressive suppression is also339Please respect copyright.ＰＥＮＡＮＡysdRunDqXg
a method to suppress emotions. Although it is339Please respect copyright.ＰＥＮＡＮＡP7leXz1NUw
useful for controlling expressions and heart rate, it339Please respect copyright.ＰＥＮＡＮＡEhLRWUeKC2
has a lower effect on restraining negative emotions339Please respect copyright.ＰＥＮＡＮＡCkbbxQ1jle
than reevaluating cognition: and because it is more339Please respect copyright.ＰＥＮＡＮＡErDyPPxf8G
effective. To be deliberate, it consumes more339Please respect copyright.ＰＥＮＡＮＡRplJY6w0B8
energy: it may also damage our ability to express339Please respect copyright.ＰＥＮＡＮＡUu0anlCVoL
positive emotions, weaken our social skills, and is339Please respect copyright.ＰＥＮＡＮＡyAiru9HTRy
unhealthy for physical and mental development339Please respect copyright.ＰＥＮＡＮＡMYwpcOSi1o
(for example, it has a positive relationship with339Please respect copyright.ＰＥＮＡＮＡJTNOKGhFBF
depression symptoms), so it is different. If you339Please respect copyright.ＰＥＮＡＮＡFMBbViMluz
really want to use
this method, you should also use it carefully. "Tree339Please respect copyright.ＰＥＮＡＮＡHcVdrUFC4h
Hole Hong Kong THK utee Thiking Phontnct.
