x
Relieve 緩解308Please respect copyright.ＰＥＮＡＮＡdDJbIlt2fN
Situation 情境/情況308Please respect copyright.ＰＥＮＡＮＡbT2kPGy37L
Selection 選擇308Please respect copyright.ＰＥＮＡＮＡopS9hfaiPN
Accurately 準確308Please respect copyright.ＰＥＮＡＮＡ6Rt3pTyOsZ
comfortable 舒服的308Please respect copyright.ＰＥＮＡＮＡdfr8R9EBcB
emotion-related 情緒相關308Please respect copyright.ＰＥＮＡＮＡmHAz1NETan
pressured 壓力大308Please respect copyright.ＰＥＮＡＮＡyHi2X8ZfCv
1.(Situation selection)（情境選擇）308Please respect copyright.ＰＥＮＡＮＡ4Y4T3Ro2Qb
我們在酒吧，我們會感到舒暢：在面對課本時，我308Please respect copyright.ＰＥＮＡＮＡtPiLzje4GF
們會感到有壓力。情境選擇涉及選擇避免或接近某308Please respect copyright.ＰＥＮＡＮＡK8m7sri1Ix
些特殊的情況。選擇避免開或減少 某些情境時，我308Please respect copyright.ＰＥＮＡＮＡfIv7wmquSH
們可以減低出現相對應情緒的機會；反之，如果想308Please respect copyright.ＰＥＮＡＮＡzqQRU0FqDW
引引起某些特定情緒，我們可以主動進入相關的情308Please respect copyright.ＰＥＮＡＮＡbJBGRgKdh4
境中。我們在客廳中，也常常用到這些技巧。 想緩308Please respect copyright.ＰＥＮＡＮＡYj7qbl2N13
解緩解壓力，我們可以選擇暫時放下工作，離開令308Please respect copyright.ＰＥＮＡＮＡtfxKoC5s9Q
自己覺得有壓力的環境。又或者想感受快感時，便308Please respect copyright.ＰＥＮＡＮＡZQs0hYbpTW
會約好友把酒談歡不過，要善用這招並不容易，因308Please respect copyright.ＰＥＮＡＮＡmu1YW2CyDI
為人很難 準確的預料未來的情緒反應，與多年不見308Please respect copyright.ＰＥＮＡＮＡ2bTatQmPDc
的朋友聚舊，最後會有什麼反應，很難說得準。故308Please respect copyright.ＰＥＮＡＮＡguLlAfJWka
此，我們往往無法準確而適當地判斷應避免或接近308Please respect copyright.ＰＥＮＡＮＡkPmTmNBGEN
某種情境。308Please respect copyright.ＰＥＮＡＮＡJZFBKSUTvF
We can think of many emotion-related situations.308Please respect copyright.ＰＥＮＡＮＡk1CHJbScOD
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 get308Please respect copyright.ＰＥＮＡＮＡ7k1b2f8Dt2
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.308Please respect copyright.ＰＥＮＡＮＡpZDzaXlDET
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 will308Please respect copyright.ＰＥＮＡＮＡrcyxkMg3IG
happen in the end when you get together with308Please respect copyright.ＰＥＮＡＮＡylxuLJ8O8d
friends you have not seen for many
years It's hard to be precise. Therefore, we are308Please respect copyright.ＰＥＮＡＮＡdKbz3XnCQd
often unable to accurately and appropriately judge308Please respect copyright.ＰＥＮＡＮＡCUBcayujJD
which situations to avoid or approach.308Please respect copyright.ＰＥＮＡＮＡJaTmL9Ke3B
Modification 調整/修改308Please respect copyright.ＰＥＮＡＮＡk5YwMliazp
2.(Situation modification)(情境調整)308Please respect copyright.ＰＥＮＡＮＡouZxa7vJax
有時我們縱使難以選擇周圍的情境但仍可靠的個人308Please respect copyright.ＰＥＮＡＮＡqziffDUq2c
行為調整。情境調整是修改外在，周圍（而非內心308Please respect copyright.ＰＥＮＡＮＡvo33Nx9oPp
世界）的情境以改變環境帶來的情緒影響。例如如308Please respect copyright.ＰＥＮＡＮＡ4ASLv6wmJ9
果我們突然遇上上前度的話 ，我們可透過預測自身308Please respect copyright.ＰＥＮＡＮＡFj3ilV6zVF
情緒和可能出現的反應去決定要不要和他（她）說308Please respect copyright.ＰＥＮＡＮＡi0urBn7iJM
話，又或者調節個性的內容，身體距離等，造成不308Please respect copyright.ＰＥＮＡＮＡG46e5OVBo8
想要或達致想要的情緒，如避免尷尬， 或保留自然308Please respect copyright.ＰＥＮＡＮＡu9KiSTHmXv
。308Please respect copyright.ＰＥＮＡＮＡYXtHD0XnNJ
Sometimes, even though it is difficult to choose the308Please respect copyright.ＰＥＮＡＮＡXKWUcZISDF
surrounding situation, we still rely on personal308Please respect copyright.ＰＥＮＡＮＡ7iwewvzj7M
behavior adjustment. Situational adjustment is to308Please respect copyright.ＰＥＮＡＮＡbwsdnmFZXW
modify the external and surrounding (not the inner308Please respect copyright.ＰＥＮＡＮＡ2LiVFEujha
world) situation to change the emotional
impact of the environment. For example, if we308Please respect copyright.ＰＥＮＡＮＡvjN3pux0rY
suddenly meet the former degree, we can predict308Please respect copyright.ＰＥＮＡＮＡGvNKLH80ta
our own emotions and possible reactions to decide308Please respect copyright.ＰＥＮＡＮＡ3DDRAEZxav
whether to talk to him or her, or adjust the content308Please respect copyright.ＰＥＮＡＮＡN9WbKIz7dn
of the conversation, physical distance, etc., to308Please respect copyright.ＰＥＮＡＮＡaIUOyvrM44
avoid unwanted or achieve Desired emotions,308Please respect copyright.ＰＥＮＡＮＡ2olDaIRfaB
such as avoiding embarrassment, or staying as308Please respect copyright.ＰＥＮＡＮＡuqkGrAZaqz
natural as possible.308Please respect copyright.ＰＥＮＡＮＡIHoe8QEjqM
Attentional 注意308Please respect copyright.ＰＥＮＡＮＡyKOCo6tODx
Deployment 部署/ 投放308Please respect copyright.ＰＥＮＡＮＡ6bNixkW0tH
3.(Attentional deployment)(注意投放)308Please respect copyright.ＰＥＮＡＮＡW3iOOuJkdV
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠308Please respect copyright.ＰＥＮＡＮＡPDgsiov0eg
的個人行為調整。雖然如此，四周環境及他人的反308Please respect copyright.ＰＥＮＡＮＡJIWlv54xLC
應甚至可能不如我們預期。我們的周圍環境和生活308Please respect copyright.ＰＥＮＡＮＡjcsoWatDY5
之中實際上還充滿了許許多多其他事物 ，而部分的308Please respect copyright.ＰＥＮＡＮＡb8SG8gK3Ri
事物會超過大機會引起適當的情緒反應。這個將注308Please respect copyright.ＰＥＮＡＮＡodrgyKJeEX
意力集中或轉移開的過程，就是注意投放。其中一308Please respect copyright.ＰＥＮＡＮＡkInwO2CS4B
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308Please respect copyright.ＰＥＮＡＮＡpykuC59Ote
擇專注 下次面試機會或自己的其他興趣，這樣我們308Please respect copyright.ＰＥＮＡＮＡLxHTWH3z4r
可以減少相關情緒的出現及其帶來的影響。適用範308Please respect copyright.ＰＥＮＡＮＡjHGNq26CYZ
圍方面，有研究指出，它在應對高強度的情緒時，308Please respect copyright.ＰＥＮＡＮＡoUCDavu5py
由於易於應用，因此比起其他 方法有效。而且，沉308Please respect copyright.ＰＥＮＡＮＡDjlneATn6P
思（反芻）和憂慮（令人擔憂）等也算是把關注由308Please respect copyright.ＰＥＮＡＮＡta9yp65lsJ
情緒分散至思考，以免直接受情緒影響的方法，不308Please respect copyright.ＰＥＮＡＮＡ1WN4JMD6KW
過這些方法可能會使人的思想集中在而不是情緒上308Please respect copyright.ＰＥＮＡＮＡq5ehZr2OxN
，最後 “樹洞香港Futee Thisking heent”可能會適度308Please respect copyright.ＰＥＮＡＮＡceyUv4zpuV
得其反，造成造成的情緒影響。308Please respect copyright.ＰＥＮＡＮＡXb77MtpaLp
Sometimes even though it is difficult to choose the308Please respect copyright.ＰＥＮＡＮＡiIze4quQ0f
surrounding situation, we still rely on personal308Please respect copyright.ＰＥＮＡＮＡkY3QVGi6L8
behavior adjustment. Even so, the surrounding308Please respect copyright.ＰＥＮＡＮＡ4qx5KTNivX
environment and the reactions of others may still308Please respect copyright.ＰＥＮＡＮＡkDVj5fI4fh
be worse than we expected. Our surrounding308Please respect copyright.ＰＥＮＡＮＡjAVzuowH3N
environment and life are actually full of many other308Please respect copyright.ＰＥＮＡＮＡoIPd4AUUF4
things, and some things have a greater chance of308Please respect copyright.ＰＥＮＡＮＡ04YE60TzVf
eliciting appropriate
emotional reactions. This process of focusing or308Please respect copyright.ＰＥＮＡＮＡq5AFa12AR3
removing one's attention is to pay attention. One308Please respect copyright.ＰＥＮＡＮＡE56Kk7n9wP
of the main methods is to distraction. For example,308Please respect copyright.ＰＥＮＡＮＡ3buOSbiOhY
if you are frustrated in your job search, you can308Please respect copyright.ＰＥＮＡＮＡsVj7zPJhxb
choose to focus on the next interview opportunity308Please respect copyright.ＰＥＮＡＮＡYKX7u8neml
or your other interests, so that we can reduce the308Please respect copyright.ＰＥＮＡＮＡzWwGkP52iK
appearance of related emotions and their impact.308Please respect copyright.ＰＥＮＡＮＡ5VcvZWfL0Y
In terms of scope of application, some studies308Please respect copyright.ＰＥＮＡＮＡXajB1wHBXH
have pointed out that it is more effective than other308Please respect copyright.ＰＥＮＡＮＡfrD3HnZMja
methods because it is easy to apply when dealing308Please respect copyright.ＰＥＮＡＮＡlyufm95NCA
with high-intensity emotions. In addition,308Please respect copyright.ＰＥＮＡＮＡhLYjAukl2U
rumination and worrying can also be regarded as308Please respect copyright.ＰＥＮＡＮＡjIWa8jPm7U
methods for distracting attention from emotions to308Please respect copyright.ＰＥＮＡＮＡpFGDmSgxV8
thinking, so as not to be directly affected by308Please respect copyright.ＰＥＮＡＮＡOGlZitFVga
emotions, but these methods may cause people to308Please respect copyright.ＰＥＮＡＮＡS3R8yjzkTN
focus on negative emotions, which may be308Please respect copyright.ＰＥＮＡＮＡmJIB7RlOI8
counterproductive
in the end. , Causing greater emotional impact.308Please respect copyright.ＰＥＮＡＮＡ6yVLNW47gZ
"Tree Hole Hong Kong Futee Thisking heent308Please respect copyright.ＰＥＮＡＮＡ7bQRyPRcj6
Cognitive 認知性308Please respect copyright.ＰＥＮＡＮＡzCZwQUL1rx
change 改變/變化308Please respect copyright.ＰＥＮＡＮＡPiqdgZ56e6
trian 訓練308Please respect copyright.ＰＥＮＡＮＡOiZ1QoWHId
4.(Cognitive change)(改變認知)308Please respect copyright.ＰＥＮＡＮＡnEWkHTA5F6
不過，事情的好與壞往往只是角度和認知的問題，308Please respect copyright.ＰＥＮＡＮＡpS2DjCywqG
所以如果我們可改變對情況的評估，從而改變其 情308Please respect copyright.ＰＥＮＡＮＡhgWoaMZrIh
緒暗示。而改變認知中的主要方法之一，是重新評308Please respect copyright.ＰＥＮＡＮＡOTuRK59JPt
估認知（認知重新評估）。它的意思是透過重新演308Please respect copyright.ＰＥＮＡＮＡaxPVKEO9ze
譯譯事件的會義，以改變事件的情緒影響。如果我308Please respect copyright.ＰＥＮＡＮＡvx2PYf02Zh
們考試不及格，好友卻 考了第一，我們或會有嫉妒308Please respect copyright.ＰＥＮＡＮＡ1RkRovaiDr
忌，埋怨等反應，但如果我們改變這一事的理解，308Please respect copyright.ＰＥＮＡＮＡSKHQ6Bwz6a
解釋為為好友自豪，並決定見賢思齊的話，便可以308Please respect copyright.ＰＥＮＡＮＡe7QjNlIBYG
把它的情緒轉化為正面，甚至 化作動力。而心理學308Please respect copyright.ＰＥＮＡＮＡkSrAcGYnmR
研究亦指出，這方法對我們健康和人際關係都有正308Please respect copyright.ＰＥＮＡＮＡHqns1kr80g
面影響；不過，它由於難以克服，往往較適用於應308Please respect copyright.ＰＥＮＡＮＡzzHbCfZDWv
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 utee308Please respect copyright.ＰＥＮＡＮＡ2kYbbJo8Gs
Thiking Phontnct。308Please respect copyright.ＰＥＮＡＮＡJBILKqIH7R
Although the above three methods are effective,308Please respect copyright.ＰＥＮＡＮＡm5kD7dqIYD
they have not really changed the causal308Please respect copyright.ＰＥＮＡＮＡJs4wCBmWmg
relationship between the situation and our308Please respect copyright.ＰＥＮＡＮＡF5OmSbNHoy
emotions. However, whether things are good or308Please respect copyright.ＰＥＮＡＮＡoRa8yxmQEI
bad is often just a matter of perspective and308Please respect copyright.ＰＥＮＡＮＡ4cDTY7SWND
perception, so if we can change our assessment of308Please respect copyright.ＰＥＮＡＮＡWu0PD49BD6
the situation, we can change its emotional308Please respect copyright.ＰＥＮＡＮＡeA3BvjWJiy
meaning. One of the main ways to change308Please respect copyright.ＰＥＮＡＮＡSFOacSBmgU
cognition is to re-evaluate cognition (cognitive308Please respect copyright.ＰＥＮＡＮＡYO9szhsF8C
reappraisal). It means to change the emotional308Please respect copyright.ＰＥＮＡＮＡ0eYirHXVP1
impact of the event by reinterpreting the meaning308Please respect copyright.ＰＥＮＡＮＡQGlbkqmt7n
of the event. If we fail the exam and our friend308Please respect copyright.ＰＥＮＡＮＡP1dGbwZ4lg
gets the first place, we may react with jealousy and308Please respect copyright.ＰＥＮＡＮＡvl522ntBXV
complaint, but if we change our understanding of308Please respect copyright.ＰＥＮＡＮＡWM1JRqhNAn
the matter and interpret it as being proud of a308Please respect copyright.ＰＥＮＡＮＡrurXfbp2eb
friend and decide to
see the best, we can Negative emotions turn into308Please respect copyright.ＰＥＮＡＮＡ6okgihoLOZ
positive, even into motivation. And psychological308Please respect copyright.ＰＥＮＡＮＡiwdxoCIGMP
research also pointed out that this method has a308Please respect copyright.ＰＥＮＡＮＡJNxBRZSSH2
positive impact on our health and interpersonal308Please respect copyright.ＰＥＮＡＮＡ0CWU1bHb5y
relationships; however, because of its greater308Please respect copyright.ＰＥＮＡＮＡd61beLDN0C
difficulty, it is often more suitable for coping with308Please respect copyright.ＰＥＮＡＮＡsFwk9yXbzX
lower-intensity emotions, and it is more likely to be308Please respect copyright.ＰＥＮＡＮＡlH7XWLKCKy
used in certain situations. It will happen in308Please respect copyright.ＰＥＮＡＮＡqyXiS1l5mm
batches. "Tree Hole Hong Kong THK utee Thiking308Please respect copyright.ＰＥＮＡＮＡzXa5K8jQKj
Phontnct.308Please respect copyright.ＰＥＮＡＮＡgrYFckD50B
response 反應/響應308Please respect copyright.ＰＥＮＡＮＡDsEKCJwTPc
modulation 調製308Please respect copyright.ＰＥＮＡＮＡQAm3twkTcr
5.(Response modulation)(反應調製)308Please respect copyright.ＰＥＮＡＮＡAnsZzXVw87
此方法和上面某些方法有相當大的差異：前原因是308Please respect copyright.ＰＥＮＡＮＡMBr35n6bDh
因為用於出現情緒反應之前，被合稱為“前攝調節308Please respect copyright.ＰＥＮＡＮＡcu4aJECdCk
”（antcedent-focused）；第五種由於用於發生情緒308Please respect copyright.ＰＥＮＡＮＡmN5b9Gkqdw
反應後， 反應調製當中有大量涉及不同類型行為，308Please respect copyright.ＰＥＮＡＮＡWQg2oJCSXW
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308Please respect copyright.ＰＥＮＡＮＡobC3Oy2b00
，我們也必須考慮 另外，壓抑表達（表情抑制）也308Please respect copyright.ＰＥＮＡＮＡIgVgsITOCN
是一個方法把情緒忍住不表達出來，雖然對控製表308Please respect copyright.ＰＥＮＡＮＡR1Bpu5TOkh
情，心率等有一定 用處，分數開始重新評估認知，308Please respect copyright.ＰＥＮＡＮＡ6WskUAYq80
它對克制的情緒作用減少：而因為它更刻意意，所308Please respect copyright.ＰＥＮＡＮＡY7zR7yMpct
耗用能量代謝：它也可能損害我們表達正面情緒的308Please respect copyright.ＰＥＮＡＮＡgtcCFlqdwG
能力，減少我們的社交能力，對 如果真的要使用此308Please respect copyright.ＰＥＮＡＮＡjIzpfo3kfy
方法，也適當小心使用。“樹洞香港THK utee308Please respect copyright.ＰＥＮＡＮＡmQTNjiK5Wx
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱308Please respect copyright.ＰＥＮＡＮＡF6qMSwi8CS
症症狀有正向關係），因此相形見細。308Please respect copyright.ＰＥＮＡＮＡXu9v27utvz
This method is quite different from the above four308Please respect copyright.ＰＥＮＡＮＡOMrOYCybqi
methods: the first four are collectively called308Please respect copyright.ＰＥＮＡＮＡHnttJKjnJF
"antecedent-focused" because they are used308Please respect copyright.ＰＥＮＡＮＡ3XTr4DIZqh
before emotional reactions occur; the fifth one is308Please respect copyright.ＰＥＮＡＮＡJQ9e32zocQ
used after emotional reactions occur. Are308Please respect copyright.ＰＥＮＡＮＡ2U4ccxv6ga
classified as "response-focused"). Many of the308Please respect copyright.ＰＥＮＡＮＡEJRiZ3JxMP
response modulations involve different types of308Please respect copyright.ＰＥＮＡＮＡiCgnwOvKUl
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain308Please respect copyright.ＰＥＮＡＮＡGMwmQOp2Uf
effects on emotional management; however, we308Please respect copyright.ＰＥＮＡＮＡCiuoAWXZAN
must also consider the long-term impact of these308Please respect copyright.ＰＥＮＡＮＡEEzBQzYNT5
methods on our physical and mental health to308Please respect copyright.ＰＥＮＡＮＡzwp7HuqkCA
prevent Problems such as alcohol and drug308Please respect copyright.ＰＥＮＡＮＡZly744uZU5
abuse. In addition, expressive suppression is also308Please respect copyright.ＰＥＮＡＮＡxUzxMwPYGe
a method to suppress emotions. Although it is308Please respect copyright.ＰＥＮＡＮＡlhW4XpTLf2
useful for controlling expressions and heart rate, it308Please respect copyright.ＰＥＮＡＮＡWRceaf49wa
has a lower effect on restraining negative emotions308Please respect copyright.ＰＥＮＡＮＡ0WUX6yhRyR
than reevaluating cognition: and because it is more308Please respect copyright.ＰＥＮＡＮＡyg38QGvNoi
effective. To be deliberate, it consumes more308Please respect copyright.ＰＥＮＡＮＡol6aDJ3Mwl
energy: it may also damage our ability to express308Please respect copyright.ＰＥＮＡＮＡvXbhCXx4za
positive emotions, weaken our social skills, and is308Please respect copyright.ＰＥＮＡＮＡcCDrRWmVqY
unhealthy for physical and mental development308Please respect copyright.ＰＥＮＡＮＡdl25g8Z7O9
(for example, it has a positive relationship with308Please respect copyright.ＰＥＮＡＮＡFc998RnQ7r
depression symptoms), so it is different. If you308Please respect copyright.ＰＥＮＡＮＡPVBsSkOphY
really want to use
this method, you should also use it carefully. "Tree308Please respect copyright.ＰＥＮＡＮＡV0azPOvhhi
Hole Hong Kong THK utee Thiking Phontnct.
