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.
