x
Relieve 緩解267Please respect copyright.ＰＥＮＡＮＡNaoN2nQcKG
Situation 情境/情況267Please respect copyright.ＰＥＮＡＮＡse9wP3aFJd
Selection 選擇267Please respect copyright.ＰＥＮＡＮＡJPou1Hw0mT
Accurately 準確267Please respect copyright.ＰＥＮＡＮＡNr1h1kmKMJ
comfortable 舒服的267Please respect copyright.ＰＥＮＡＮＡMI1hgcwMy0
emotion-related 情緒相關267Please respect copyright.ＰＥＮＡＮＡXYx6Q3QR6M
pressured 壓力大267Please respect copyright.ＰＥＮＡＮＡ3UwJB8phHx
1.(Situation selection)（情境選擇）267Please respect copyright.ＰＥＮＡＮＡAArGbOAbPS
我們在酒吧，我們會感到舒暢：在面對課本時，我267Please respect copyright.ＰＥＮＡＮＡ041v4nytMR
們會感到有壓力。情境選擇涉及選擇避免或接近某267Please respect copyright.ＰＥＮＡＮＡBQAsxS1Rc6
些特殊的情況。選擇避免開或減少 某些情境時，我267Please respect copyright.ＰＥＮＡＮＡmIuEuZoOpm
們可以減低出現相對應情緒的機會；反之，如果想267Please respect copyright.ＰＥＮＡＮＡ8zlPMaDxjk
引引起某些特定情緒，我們可以主動進入相關的情267Please respect copyright.ＰＥＮＡＮＡQq0MB4aVEQ
境中。我們在客廳中，也常常用到這些技巧。 想緩267Please respect copyright.ＰＥＮＡＮＡLfUmHrMURe
解緩解壓力，我們可以選擇暫時放下工作，離開令267Please respect copyright.ＰＥＮＡＮＡEM3XEaBbP7
自己覺得有壓力的環境。又或者想感受快感時，便267Please respect copyright.ＰＥＮＡＮＡQKpfKl9hkX
會約好友把酒談歡不過，要善用這招並不容易，因267Please respect copyright.ＰＥＮＡＮＡXbVOyxQDvU
為人很難 準確的預料未來的情緒反應，與多年不見267Please respect copyright.ＰＥＮＡＮＡ8hjLx3N7zL
的朋友聚舊，最後會有什麼反應，很難說得準。故267Please respect copyright.ＰＥＮＡＮＡPiLDpVHgLc
此，我們往往無法準確而適當地判斷應避免或接近267Please respect copyright.ＰＥＮＡＮＡfsiAUdEdub
某種情境。267Please respect copyright.ＰＥＮＡＮＡwO7iM7w2Pg
We can think of many emotion-related situations.267Please respect copyright.ＰＥＮＡＮＡlsciC0ER9r
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 get267Please respect copyright.ＰＥＮＡＮＡ9ogO2pKCTO
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.267Please respect copyright.ＰＥＮＡＮＡjIbdxv1ZKK
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 will267Please respect copyright.ＰＥＮＡＮＡ6z2zXgv5Rw
happen in the end when you get together with267Please respect copyright.ＰＥＮＡＮＡdbls1t62Ao
friends you have not seen for many
years It's hard to be precise. Therefore, we are267Please respect copyright.ＰＥＮＡＮＡCJHuPb1mr7
often unable to accurately and appropriately judge267Please respect copyright.ＰＥＮＡＮＡ0zpURTFXxC
which situations to avoid or approach.267Please respect copyright.ＰＥＮＡＮＡGLSYMU7sLY
Modification 調整/修改267Please respect copyright.ＰＥＮＡＮＡWtF4y9H2Mn
2.(Situation modification)(情境調整)267Please respect copyright.ＰＥＮＡＮＡKewoZHhFor
有時我們縱使難以選擇周圍的情境但仍可靠的個人267Please respect copyright.ＰＥＮＡＮＡxGRPEh1KBB
行為調整。情境調整是修改外在，周圍（而非內心267Please respect copyright.ＰＥＮＡＮＡPqD8eqiVEl
世界）的情境以改變環境帶來的情緒影響。例如如267Please respect copyright.ＰＥＮＡＮＡ07wX1JcnqS
果我們突然遇上上前度的話 ，我們可透過預測自身267Please respect copyright.ＰＥＮＡＮＡAYHvvc2RX8
情緒和可能出現的反應去決定要不要和他（她）說267Please respect copyright.ＰＥＮＡＮＡoN3gp87MTM
話，又或者調節個性的內容，身體距離等，造成不267Please respect copyright.ＰＥＮＡＮＡfbwouAofoE
想要或達致想要的情緒，如避免尷尬， 或保留自然267Please respect copyright.ＰＥＮＡＮＡ7vAfHM0tkn
。267Please respect copyright.ＰＥＮＡＮＡLaHLlkFBJX
Sometimes, even though it is difficult to choose the267Please respect copyright.ＰＥＮＡＮＡNspEDPaNow
surrounding situation, we still rely on personal267Please respect copyright.ＰＥＮＡＮＡ4SxxXj4aWI
behavior adjustment. Situational adjustment is to267Please respect copyright.ＰＥＮＡＮＡW8jN1Z67Dy
modify the external and surrounding (not the inner267Please respect copyright.ＰＥＮＡＮＡNmfF8Jkk03
world) situation to change the emotional
impact of the environment. For example, if we267Please respect copyright.ＰＥＮＡＮＡn6jqt9nZ5G
suddenly meet the former degree, we can predict267Please respect copyright.ＰＥＮＡＮＡEdH7aQ83UR
our own emotions and possible reactions to decide267Please respect copyright.ＰＥＮＡＮＡBeibEWkLVN
whether to talk to him or her, or adjust the content267Please respect copyright.ＰＥＮＡＮＡl6zA6dPUX1
of the conversation, physical distance, etc., to267Please respect copyright.ＰＥＮＡＮＡgQpw5P8g7P
avoid unwanted or achieve Desired emotions,267Please respect copyright.ＰＥＮＡＮＡZcDp2Zqop7
such as avoiding embarrassment, or staying as267Please respect copyright.ＰＥＮＡＮＡToYFEvnIDQ
natural as possible.267Please respect copyright.ＰＥＮＡＮＡ5x3Aft8zUt
Attentional 注意267Please respect copyright.ＰＥＮＡＮＡcMmjQ4D4YD
Deployment 部署/ 投放267Please respect copyright.ＰＥＮＡＮＡVQ521ntutv
3.(Attentional deployment)(注意投放)267Please respect copyright.ＰＥＮＡＮＡLgkLifz7Te
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠267Please respect copyright.ＰＥＮＡＮＡynYhbcZGLA
的個人行為調整。雖然如此，四周環境及他人的反267Please respect copyright.ＰＥＮＡＮＡUjK4p6PMos
應甚至可能不如我們預期。我們的周圍環境和生活267Please respect copyright.ＰＥＮＡＮＡQeDngT1o3Y
之中實際上還充滿了許許多多其他事物 ，而部分的267Please respect copyright.ＰＥＮＡＮＡn6DttjKtqz
事物會超過大機會引起適當的情緒反應。這個將注267Please respect copyright.ＰＥＮＡＮＡa9P1yz7gHU
意力集中或轉移開的過程，就是注意投放。其中一267Please respect copyright.ＰＥＮＡＮＡzW9Iu5I6I5
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267Please respect copyright.ＰＥＮＡＮＡhoAidgkxXE
擇專注 下次面試機會或自己的其他興趣，這樣我們267Please respect copyright.ＰＥＮＡＮＡJ26W2FC97y
可以減少相關情緒的出現及其帶來的影響。適用範267Please respect copyright.ＰＥＮＡＮＡwIMRELSlTa
圍方面，有研究指出，它在應對高強度的情緒時，267Please respect copyright.ＰＥＮＡＮＡm0EOghOIew
由於易於應用，因此比起其他 方法有效。而且，沉267Please respect copyright.ＰＥＮＡＮＡ9FmsZvzBa9
思（反芻）和憂慮（令人擔憂）等也算是把關注由267Please respect copyright.ＰＥＮＡＮＡy62DAVLxV1
情緒分散至思考，以免直接受情緒影響的方法，不267Please respect copyright.ＰＥＮＡＮＡeAjLQmB4oz
過這些方法可能會使人的思想集中在而不是情緒上267Please respect copyright.ＰＥＮＡＮＡqlAWSwNM8P
，最後 “樹洞香港Futee Thisking heent”可能會適度267Please respect copyright.ＰＥＮＡＮＡdXTdanGR4T
得其反，造成造成的情緒影響。267Please respect copyright.ＰＥＮＡＮＡfxy6kr65ZK
Sometimes even though it is difficult to choose the267Please respect copyright.ＰＥＮＡＮＡRyLT3qe4uY
surrounding situation, we still rely on personal267Please respect copyright.ＰＥＮＡＮＡuzoRleBwd9
behavior adjustment. Even so, the surrounding267Please respect copyright.ＰＥＮＡＮＡrS58uDV1Cm
environment and the reactions of others may still267Please respect copyright.ＰＥＮＡＮＡQSSLw55pjO
be worse than we expected. Our surrounding267Please respect copyright.ＰＥＮＡＮＡ9mvfXawLd7
environment and life are actually full of many other267Please respect copyright.ＰＥＮＡＮＡ8D3BmuaqtX
things, and some things have a greater chance of267Please respect copyright.ＰＥＮＡＮＡMiHvNInZ1s
eliciting appropriate
emotional reactions. This process of focusing or267Please respect copyright.ＰＥＮＡＮＡNMgiQFazxi
removing one's attention is to pay attention. One267Please respect copyright.ＰＥＮＡＮＡrFRPO7Q2tf
of the main methods is to distraction. For example,267Please respect copyright.ＰＥＮＡＮＡATdPNbzRdV
if you are frustrated in your job search, you can267Please respect copyright.ＰＥＮＡＮＡaCZjBxxWtb
choose to focus on the next interview opportunity267Please respect copyright.ＰＥＮＡＮＡ0edpk8iBH1
or your other interests, so that we can reduce the267Please respect copyright.ＰＥＮＡＮＡAA3OCs0DrL
appearance of related emotions and their impact.267Please respect copyright.ＰＥＮＡＮＡpFgqxWAT8r
In terms of scope of application, some studies267Please respect copyright.ＰＥＮＡＮＡibjYOwKved
have pointed out that it is more effective than other267Please respect copyright.ＰＥＮＡＮＡDJIRyOfXBd
methods because it is easy to apply when dealing267Please respect copyright.ＰＥＮＡＮＡWI8CXwMeT1
with high-intensity emotions. In addition,267Please respect copyright.ＰＥＮＡＮＡwpH1xzUvyv
rumination and worrying can also be regarded as267Please respect copyright.ＰＥＮＡＮＡVjt1OKDklB
methods for distracting attention from emotions to267Please respect copyright.ＰＥＮＡＮＡjUvqcMw9Ru
thinking, so as not to be directly affected by267Please respect copyright.ＰＥＮＡＮＡtm3xOrr37n
emotions, but these methods may cause people to267Please respect copyright.ＰＥＮＡＮＡqHFMPdk0Yg
focus on negative emotions, which may be267Please respect copyright.ＰＥＮＡＮＡtcwaeDgx1G
counterproductive
in the end. , Causing greater emotional impact.267Please respect copyright.ＰＥＮＡＮＡa1e5DNkaN3
"Tree Hole Hong Kong Futee Thisking heent267Please respect copyright.ＰＥＮＡＮＡGjFzjoECoC
Cognitive 認知性267Please respect copyright.ＰＥＮＡＮＡzFMteeAJe6
change 改變/變化267Please respect copyright.ＰＥＮＡＮＡnoMBYAH6t7
trian 訓練267Please respect copyright.ＰＥＮＡＮＡdupajI7Byh
4.(Cognitive change)(改變認知)267Please respect copyright.ＰＥＮＡＮＡ7O7TM47rYa
不過，事情的好與壞往往只是角度和認知的問題，267Please respect copyright.ＰＥＮＡＮＡyC71OV6KbB
所以如果我們可改變對情況的評估，從而改變其 情267Please respect copyright.ＰＥＮＡＮＡDGMw3BYtFK
緒暗示。而改變認知中的主要方法之一，是重新評267Please respect copyright.ＰＥＮＡＮＡoa2VLWAIBt
估認知（認知重新評估）。它的意思是透過重新演267Please respect copyright.ＰＥＮＡＮＡAq6R3VNzlJ
譯譯事件的會義，以改變事件的情緒影響。如果我267Please respect copyright.ＰＥＮＡＮＡP3FYys1LRj
們考試不及格，好友卻 考了第一，我們或會有嫉妒267Please respect copyright.ＰＥＮＡＮＡ0rNQKTzkoQ
忌，埋怨等反應，但如果我們改變這一事的理解，267Please respect copyright.ＰＥＮＡＮＡ38UhUb8VP3
解釋為為好友自豪，並決定見賢思齊的話，便可以267Please respect copyright.ＰＥＮＡＮＡjce3s7Nlv9
把它的情緒轉化為正面，甚至 化作動力。而心理學267Please respect copyright.ＰＥＮＡＮＡgpgmlVgIV2
研究亦指出，這方法對我們健康和人際關係都有正267Please respect copyright.ＰＥＮＡＮＡ665Ohyd9Q4
面影響；不過，它由於難以克服，往往較適用於應267Please respect copyright.ＰＥＮＡＮＡQekbKrQCgL
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 utee267Please respect copyright.ＰＥＮＡＮＡWR7tbNo2gb
Thiking Phontnct。267Please respect copyright.ＰＥＮＡＮＡwnmziuswRf
Although the above three methods are effective,267Please respect copyright.ＰＥＮＡＮＡxXBq3imK6e
they have not really changed the causal267Please respect copyright.ＰＥＮＡＮＡXpPGOXjKGr
relationship between the situation and our267Please respect copyright.ＰＥＮＡＮＡHWzs9fpXuO
emotions. However, whether things are good or267Please respect copyright.ＰＥＮＡＮＡrT9tc2TLzo
bad is often just a matter of perspective and267Please respect copyright.ＰＥＮＡＮＡaqFEjeHftU
perception, so if we can change our assessment of267Please respect copyright.ＰＥＮＡＮＡOuvprjEr8E
the situation, we can change its emotional267Please respect copyright.ＰＥＮＡＮＡOchfWjo4iZ
meaning. One of the main ways to change267Please respect copyright.ＰＥＮＡＮＡF1hevC7nBW
cognition is to re-evaluate cognition (cognitive267Please respect copyright.ＰＥＮＡＮＡAzLNsfnO2L
reappraisal). It means to change the emotional267Please respect copyright.ＰＥＮＡＮＡTvF0dYmdPz
impact of the event by reinterpreting the meaning267Please respect copyright.ＰＥＮＡＮＡ31pYO3rWhx
of the event. If we fail the exam and our friend267Please respect copyright.ＰＥＮＡＮＡL561Ldg3Xv
gets the first place, we may react with jealousy and267Please respect copyright.ＰＥＮＡＮＡs8yXIqJ33A
complaint, but if we change our understanding of267Please respect copyright.ＰＥＮＡＮＡbGtJ2UqgDb
the matter and interpret it as being proud of a267Please respect copyright.ＰＥＮＡＮＡUfQeAndNwv
friend and decide to
see the best, we can Negative emotions turn into267Please respect copyright.ＰＥＮＡＮＡLBlp3Z7Iia
positive, even into motivation. And psychological267Please respect copyright.ＰＥＮＡＮＡoH7NtFeoIB
research also pointed out that this method has a267Please respect copyright.ＰＥＮＡＮＡuZ9zVApfDT
positive impact on our health and interpersonal267Please respect copyright.ＰＥＮＡＮＡfRAfoU8q1z
relationships; however, because of its greater267Please respect copyright.ＰＥＮＡＮＡpuR3JfMgFi
difficulty, it is often more suitable for coping with267Please respect copyright.ＰＥＮＡＮＡ7HHxJUQvyJ
lower-intensity emotions, and it is more likely to be267Please respect copyright.ＰＥＮＡＮＡIdGcPDJaw0
used in certain situations. It will happen in267Please respect copyright.ＰＥＮＡＮＡddQbV272yO
batches. "Tree Hole Hong Kong THK utee Thiking267Please respect copyright.ＰＥＮＡＮＡQwQ4sx3jLt
Phontnct.267Please respect copyright.ＰＥＮＡＮＡ93aiUSBS8k
response 反應/響應267Please respect copyright.ＰＥＮＡＮＡHcwXsuEenk
modulation 調製267Please respect copyright.ＰＥＮＡＮＡrVCq2u4Kqc
5.(Response modulation)(反應調製)267Please respect copyright.ＰＥＮＡＮＡ8Wqvh9ZZRi
此方法和上面某些方法有相當大的差異：前原因是267Please respect copyright.ＰＥＮＡＮＡ6z55d8ZXDe
因為用於出現情緒反應之前，被合稱為“前攝調節267Please respect copyright.ＰＥＮＡＮＡ9lQXRTkWtA
”（antcedent-focused）；第五種由於用於發生情緒267Please respect copyright.ＰＥＮＡＮＡcYcZ2IX10R
反應後， 反應調製當中有大量涉及不同類型行為，267Please respect copyright.ＰＥＮＡＮＡv46Muvl4ga
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267Please respect copyright.ＰＥＮＡＮＡodAm1MKqeq
，我們也必須考慮 另外，壓抑表達（表情抑制）也267Please respect copyright.ＰＥＮＡＮＡo675CdMSga
是一個方法把情緒忍住不表達出來，雖然對控製表267Please respect copyright.ＰＥＮＡＮＡM1GFffwkPE
情，心率等有一定 用處，分數開始重新評估認知，267Please respect copyright.ＰＥＮＡＮＡKPUKrLLfwM
它對克制的情緒作用減少：而因為它更刻意意，所267Please respect copyright.ＰＥＮＡＮＡgt19eTYFDN
耗用能量代謝：它也可能損害我們表達正面情緒的267Please respect copyright.ＰＥＮＡＮＡBXjLhHyFIW
能力，減少我們的社交能力，對 如果真的要使用此267Please respect copyright.ＰＥＮＡＮＡB60J1P9wtT
方法，也適當小心使用。“樹洞香港THK utee267Please respect copyright.ＰＥＮＡＮＡU8m2UXWMYD
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱267Please respect copyright.ＰＥＮＡＮＡ8ONEkrFVA4
症症狀有正向關係），因此相形見細。267Please respect copyright.ＰＥＮＡＮＡL2cxCMBkhY
This method is quite different from the above four267Please respect copyright.ＰＥＮＡＮＡA1oiwLD1Ki
methods: the first four are collectively called267Please respect copyright.ＰＥＮＡＮＡQ7LiwmzDgD
"antecedent-focused" because they are used267Please respect copyright.ＰＥＮＡＮＡGPYk6V6uUf
before emotional reactions occur; the fifth one is267Please respect copyright.ＰＥＮＡＮＡIQMOQQFJ6H
used after emotional reactions occur. Are267Please respect copyright.ＰＥＮＡＮＡrWlpG6iNqY
classified as "response-focused"). Many of the267Please respect copyright.ＰＥＮＡＮＡerKOflpJa4
response modulations involve different types of267Please respect copyright.ＰＥＮＡＮＡSccB7MM2Ig
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain267Please respect copyright.ＰＥＮＡＮＡueRyA457fY
effects on emotional management; however, we267Please respect copyright.ＰＥＮＡＮＡIXKqjDNs9G
must also consider the long-term impact of these267Please respect copyright.ＰＥＮＡＮＡyZmWZ5BUkx
methods on our physical and mental health to267Please respect copyright.ＰＥＮＡＮＡP2qDQx1dOL
prevent Problems such as alcohol and drug267Please respect copyright.ＰＥＮＡＮＡoKC4YZRtMd
abuse. In addition, expressive suppression is also267Please respect copyright.ＰＥＮＡＮＡ0W8shpuXgM
a method to suppress emotions. Although it is267Please respect copyright.ＰＥＮＡＮＡcixHGuORXr
useful for controlling expressions and heart rate, it267Please respect copyright.ＰＥＮＡＮＡd05v0ScGE5
has a lower effect on restraining negative emotions267Please respect copyright.ＰＥＮＡＮＡXRi5COSm39
than reevaluating cognition: and because it is more267Please respect copyright.ＰＥＮＡＮＡQ6VylLKtMf
effective. To be deliberate, it consumes more267Please respect copyright.ＰＥＮＡＮＡPJnwTGePcC
energy: it may also damage our ability to express267Please respect copyright.ＰＥＮＡＮＡINAZwN7nPk
positive emotions, weaken our social skills, and is267Please respect copyright.ＰＥＮＡＮＡKEZ01CCYvm
unhealthy for physical and mental development267Please respect copyright.ＰＥＮＡＮＡfomV1c5XIm
(for example, it has a positive relationship with267Please respect copyright.ＰＥＮＡＮＡv8XyfCmsOG
depression symptoms), so it is different. If you267Please respect copyright.ＰＥＮＡＮＡFj0PiyCjrq
really want to use
this method, you should also use it carefully. "Tree267Please respect copyright.ＰＥＮＡＮＡl9zKtsnsDj
Hole Hong Kong THK utee Thiking Phontnct.
