x
Relieve 緩解284Please respect copyright.ＰＥＮＡＮＡUbWt7fTPxN
Situation 情境/情況284Please respect copyright.ＰＥＮＡＮＡsW8nMKwOIT
Selection 選擇284Please respect copyright.ＰＥＮＡＮＡR039i49XhH
Accurately 準確284Please respect copyright.ＰＥＮＡＮＡWz1zMt4WBI
comfortable 舒服的284Please respect copyright.ＰＥＮＡＮＡa2xME7VO4R
emotion-related 情緒相關284Please respect copyright.ＰＥＮＡＮＡyt1VqWA8yD
pressured 壓力大284Please respect copyright.ＰＥＮＡＮＡyLrme0VnPw
1.(Situation selection)（情境選擇）284Please respect copyright.ＰＥＮＡＮＡsoDUvUSaAS
我們在酒吧，我們會感到舒暢：在面對課本時，我284Please respect copyright.ＰＥＮＡＮＡ1C8Y3zIbv8
們會感到有壓力。情境選擇涉及選擇避免或接近某284Please respect copyright.ＰＥＮＡＮＡbZupCq8Bzr
些特殊的情況。選擇避免開或減少 某些情境時，我284Please respect copyright.ＰＥＮＡＮＡYqDaVgjNms
們可以減低出現相對應情緒的機會；反之，如果想284Please respect copyright.ＰＥＮＡＮＡRbtFKNRobr
引引起某些特定情緒，我們可以主動進入相關的情284Please respect copyright.ＰＥＮＡＮＡdClQ5VGyG9
境中。我們在客廳中，也常常用到這些技巧。 想緩284Please respect copyright.ＰＥＮＡＮＡuevUUV5TNY
解緩解壓力，我們可以選擇暫時放下工作，離開令284Please respect copyright.ＰＥＮＡＮＡn335Z4sDED
自己覺得有壓力的環境。又或者想感受快感時，便284Please respect copyright.ＰＥＮＡＮＡTL0y5lgcuj
會約好友把酒談歡不過，要善用這招並不容易，因284Please respect copyright.ＰＥＮＡＮＡcpWvafLKWH
為人很難 準確的預料未來的情緒反應，與多年不見284Please respect copyright.ＰＥＮＡＮＡVisgwfwKBq
的朋友聚舊，最後會有什麼反應，很難說得準。故284Please respect copyright.ＰＥＮＡＮＡqt7ApvqNKY
此，我們往往無法準確而適當地判斷應避免或接近284Please respect copyright.ＰＥＮＡＮＡ5as0gvDcPQ
某種情境。284Please respect copyright.ＰＥＮＡＮＡvBpTMui6uY
We can think of many emotion-related situations.284Please respect copyright.ＰＥＮＡＮＡ3cdcbj3MTO
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 get284Please respect copyright.ＰＥＮＡＮＡF5l8LChsjV
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.284Please respect copyright.ＰＥＮＡＮＡdn3CzsylvD
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 will284Please respect copyright.ＰＥＮＡＮＡ0vtqr7KrYh
happen in the end when you get together with284Please respect copyright.ＰＥＮＡＮＡVPC3l6GH5V
friends you have not seen for many
years It's hard to be precise. Therefore, we are284Please respect copyright.ＰＥＮＡＮＡydPFS9kwGP
often unable to accurately and appropriately judge284Please respect copyright.ＰＥＮＡＮＡVAzDVWj7ly
which situations to avoid or approach.284Please respect copyright.ＰＥＮＡＮＡ3mFdTrR3rc
Modification 調整/修改284Please respect copyright.ＰＥＮＡＮＡApkCHDKUsF
2.(Situation modification)(情境調整)284Please respect copyright.ＰＥＮＡＮＡg76fDycrBY
有時我們縱使難以選擇周圍的情境但仍可靠的個人284Please respect copyright.ＰＥＮＡＮＡ1Qwi2fPOAU
行為調整。情境調整是修改外在，周圍（而非內心284Please respect copyright.ＰＥＮＡＮＡjTRdT2NDEQ
世界）的情境以改變環境帶來的情緒影響。例如如284Please respect copyright.ＰＥＮＡＮＡ8ndZBJwb1o
果我們突然遇上上前度的話 ，我們可透過預測自身284Please respect copyright.ＰＥＮＡＮＡQmZZjXDpui
情緒和可能出現的反應去決定要不要和他（她）說284Please respect copyright.ＰＥＮＡＮＡx7wvPlg9mV
話，又或者調節個性的內容，身體距離等，造成不284Please respect copyright.ＰＥＮＡＮＡLQzrBg6uIH
想要或達致想要的情緒，如避免尷尬， 或保留自然284Please respect copyright.ＰＥＮＡＮＡLLQ9Gc0cOn
。284Please respect copyright.ＰＥＮＡＮＡM9KT3DydtV
Sometimes, even though it is difficult to choose the284Please respect copyright.ＰＥＮＡＮＡhMprvQBNP3
surrounding situation, we still rely on personal284Please respect copyright.ＰＥＮＡＮＡxmv0HiE6l4
behavior adjustment. Situational adjustment is to284Please respect copyright.ＰＥＮＡＮＡblZ3Bsj5eC
modify the external and surrounding (not the inner284Please respect copyright.ＰＥＮＡＮＡoQbllbzVoS
world) situation to change the emotional
impact of the environment. For example, if we284Please respect copyright.ＰＥＮＡＮＡtDC2cPdOHI
suddenly meet the former degree, we can predict284Please respect copyright.ＰＥＮＡＮＡDYcA9TlgUZ
our own emotions and possible reactions to decide284Please respect copyright.ＰＥＮＡＮＡ5dx3lc1to8
whether to talk to him or her, or adjust the content284Please respect copyright.ＰＥＮＡＮＡXdHtWnxCj7
of the conversation, physical distance, etc., to284Please respect copyright.ＰＥＮＡＮＡeXz5IS19z7
avoid unwanted or achieve Desired emotions,284Please respect copyright.ＰＥＮＡＮＡxoEITKYd5X
such as avoiding embarrassment, or staying as284Please respect copyright.ＰＥＮＡＮＡ8popj10eaG
natural as possible.284Please respect copyright.ＰＥＮＡＮＡ58zieTYhWV
Attentional 注意284Please respect copyright.ＰＥＮＡＮＡeyGpgxiuAy
Deployment 部署/ 投放284Please respect copyright.ＰＥＮＡＮＡnwts6WQEzM
3.(Attentional deployment)(注意投放)284Please respect copyright.ＰＥＮＡＮＡQtYLT0cd8a
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠284Please respect copyright.ＰＥＮＡＮＡuCrGaZmqxe
的個人行為調整。雖然如此，四周環境及他人的反284Please respect copyright.ＰＥＮＡＮＡXWuTd4dgXz
應甚至可能不如我們預期。我們的周圍環境和生活284Please respect copyright.ＰＥＮＡＮＡIins5E0RmN
之中實際上還充滿了許許多多其他事物 ，而部分的284Please respect copyright.ＰＥＮＡＮＡ9VR5k0FvuW
事物會超過大機會引起適當的情緒反應。這個將注284Please respect copyright.ＰＥＮＡＮＡo4Ib7xpx4M
意力集中或轉移開的過程，就是注意投放。其中一284Please respect copyright.ＰＥＮＡＮＡvF0TpHolhe
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284Please respect copyright.ＰＥＮＡＮＡz5LBg1yZvS
擇專注 下次面試機會或自己的其他興趣，這樣我們284Please respect copyright.ＰＥＮＡＮＡCgAjsRk0V8
可以減少相關情緒的出現及其帶來的影響。適用範284Please respect copyright.ＰＥＮＡＮＡMm4Tra3WRw
圍方面，有研究指出，它在應對高強度的情緒時，284Please respect copyright.ＰＥＮＡＮＡcQZafJRCeH
由於易於應用，因此比起其他 方法有效。而且，沉284Please respect copyright.ＰＥＮＡＮＡrK4LYLE75Y
思（反芻）和憂慮（令人擔憂）等也算是把關注由284Please respect copyright.ＰＥＮＡＮＡ5kkCKmpPzy
情緒分散至思考，以免直接受情緒影響的方法，不284Please respect copyright.ＰＥＮＡＮＡt34aJLFNSW
過這些方法可能會使人的思想集中在而不是情緒上284Please respect copyright.ＰＥＮＡＮＡAJGqnZ3zbo
，最後 “樹洞香港Futee Thisking heent”可能會適度284Please respect copyright.ＰＥＮＡＮＡn1nmi7tI7R
得其反，造成造成的情緒影響。284Please respect copyright.ＰＥＮＡＮＡoGWycWWjU5
Sometimes even though it is difficult to choose the284Please respect copyright.ＰＥＮＡＮＡ8Pgd2kdHrf
surrounding situation, we still rely on personal284Please respect copyright.ＰＥＮＡＮＡs6IADJkYGU
behavior adjustment. Even so, the surrounding284Please respect copyright.ＰＥＮＡＮＡt5EiThVpER
environment and the reactions of others may still284Please respect copyright.ＰＥＮＡＮＡmhO9DdkcN9
be worse than we expected. Our surrounding284Please respect copyright.ＰＥＮＡＮＡPhRJZVYqiu
environment and life are actually full of many other284Please respect copyright.ＰＥＮＡＮＡkoNws6DcuJ
things, and some things have a greater chance of284Please respect copyright.ＰＥＮＡＮＡW6ds2ZH4ko
eliciting appropriate
emotional reactions. This process of focusing or284Please respect copyright.ＰＥＮＡＮＡSWMqhplFR6
removing one's attention is to pay attention. One284Please respect copyright.ＰＥＮＡＮＡQDSnqTZ4AQ
of the main methods is to distraction. For example,284Please respect copyright.ＰＥＮＡＮＡNutLrCGT10
if you are frustrated in your job search, you can284Please respect copyright.ＰＥＮＡＮＡWr95YajtfP
choose to focus on the next interview opportunity284Please respect copyright.ＰＥＮＡＮＡhiTenX89FO
or your other interests, so that we can reduce the284Please respect copyright.ＰＥＮＡＮＡBNaUrBv9pg
appearance of related emotions and their impact.284Please respect copyright.ＰＥＮＡＮＡ0J4u0O9X57
In terms of scope of application, some studies284Please respect copyright.ＰＥＮＡＮＡetdxQohV3h
have pointed out that it is more effective than other284Please respect copyright.ＰＥＮＡＮＡmVlNfIgobS
methods because it is easy to apply when dealing284Please respect copyright.ＰＥＮＡＮＡYWP4n0ny65
with high-intensity emotions. In addition,284Please respect copyright.ＰＥＮＡＮＡzJ3UPiAvWJ
rumination and worrying can also be regarded as284Please respect copyright.ＰＥＮＡＮＡf3KYc1l5QG
methods for distracting attention from emotions to284Please respect copyright.ＰＥＮＡＮＡZxYosK2bp1
thinking, so as not to be directly affected by284Please respect copyright.ＰＥＮＡＮＡG9aWX1YnoT
emotions, but these methods may cause people to284Please respect copyright.ＰＥＮＡＮＡ3GOn44eyVs
focus on negative emotions, which may be284Please respect copyright.ＰＥＮＡＮＡmN7FHmGv7x
counterproductive
in the end. , Causing greater emotional impact.284Please respect copyright.ＰＥＮＡＮＡpulZdnn5Bd
"Tree Hole Hong Kong Futee Thisking heent284Please respect copyright.ＰＥＮＡＮＡuHG9QY6bqd
Cognitive 認知性284Please respect copyright.ＰＥＮＡＮＡfsXpYECgdH
change 改變/變化284Please respect copyright.ＰＥＮＡＮＡhSarMUViRl
trian 訓練284Please respect copyright.ＰＥＮＡＮＡrRL1YXlXy4
4.(Cognitive change)(改變認知)284Please respect copyright.ＰＥＮＡＮＡi2ZA7ew0qZ
不過，事情的好與壞往往只是角度和認知的問題，284Please respect copyright.ＰＥＮＡＮＡhDg4lDuwNv
所以如果我們可改變對情況的評估，從而改變其 情284Please respect copyright.ＰＥＮＡＮＡpOU5NG8KlY
緒暗示。而改變認知中的主要方法之一，是重新評284Please respect copyright.ＰＥＮＡＮＡBxsotR4vch
估認知（認知重新評估）。它的意思是透過重新演284Please respect copyright.ＰＥＮＡＮＡDGRSqQubQu
譯譯事件的會義，以改變事件的情緒影響。如果我284Please respect copyright.ＰＥＮＡＮＡO7LARPCQHn
們考試不及格，好友卻 考了第一，我們或會有嫉妒284Please respect copyright.ＰＥＮＡＮＡK96kqNt6fu
忌，埋怨等反應，但如果我們改變這一事的理解，284Please respect copyright.ＰＥＮＡＮＡyfkZrAdqvM
解釋為為好友自豪，並決定見賢思齊的話，便可以284Please respect copyright.ＰＥＮＡＮＡnat6PD0vXs
把它的情緒轉化為正面，甚至 化作動力。而心理學284Please respect copyright.ＰＥＮＡＮＡm0VjvCwf7w
研究亦指出，這方法對我們健康和人際關係都有正284Please respect copyright.ＰＥＮＡＮＡWKwiPWjNvS
面影響；不過，它由於難以克服，往往較適用於應284Please respect copyright.ＰＥＮＡＮＡVUpZVSdpDy
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 utee284Please respect copyright.ＰＥＮＡＮＡeVPNzeRg9w
Thiking Phontnct。284Please respect copyright.ＰＥＮＡＮＡsX1qsBw8hB
Although the above three methods are effective,284Please respect copyright.ＰＥＮＡＮＡ42sg1tWfHT
they have not really changed the causal284Please respect copyright.ＰＥＮＡＮＡsBXvDnb7fs
relationship between the situation and our284Please respect copyright.ＰＥＮＡＮＡOolvSZwGXH
emotions. However, whether things are good or284Please respect copyright.ＰＥＮＡＮＡJQiOQyaGZo
bad is often just a matter of perspective and284Please respect copyright.ＰＥＮＡＮＡHVc5WqStMi
perception, so if we can change our assessment of284Please respect copyright.ＰＥＮＡＮＡtFThjyJyNJ
the situation, we can change its emotional284Please respect copyright.ＰＥＮＡＮＡHkiDYCYk8Z
meaning. One of the main ways to change284Please respect copyright.ＰＥＮＡＮＡsMIpNWne1b
cognition is to re-evaluate cognition (cognitive284Please respect copyright.ＰＥＮＡＮＡw0XWCDNBA5
reappraisal). It means to change the emotional284Please respect copyright.ＰＥＮＡＮＡmZFRvrSxlQ
impact of the event by reinterpreting the meaning284Please respect copyright.ＰＥＮＡＮＡNdBk7p0Dn8
of the event. If we fail the exam and our friend284Please respect copyright.ＰＥＮＡＮＡYfDhm0ivgI
gets the first place, we may react with jealousy and284Please respect copyright.ＰＥＮＡＮＡWX9IAflY1n
complaint, but if we change our understanding of284Please respect copyright.ＰＥＮＡＮＡWPKmZVFBoJ
the matter and interpret it as being proud of a284Please respect copyright.ＰＥＮＡＮＡdhD60KyI8O
friend and decide to
see the best, we can Negative emotions turn into284Please respect copyright.ＰＥＮＡＮＡYiPmXNAhWX
positive, even into motivation. And psychological284Please respect copyright.ＰＥＮＡＮＡBtnmboiz2i
research also pointed out that this method has a284Please respect copyright.ＰＥＮＡＮＡ0RRvXIua4B
positive impact on our health and interpersonal284Please respect copyright.ＰＥＮＡＮＡ2BxofBnizT
relationships; however, because of its greater284Please respect copyright.ＰＥＮＡＮＡ0hR9qejWil
difficulty, it is often more suitable for coping with284Please respect copyright.ＰＥＮＡＮＡMv9unBFo5Z
lower-intensity emotions, and it is more likely to be284Please respect copyright.ＰＥＮＡＮＡphFprw5foA
used in certain situations. It will happen in284Please respect copyright.ＰＥＮＡＮＡQzQHw7gmrf
batches. "Tree Hole Hong Kong THK utee Thiking284Please respect copyright.ＰＥＮＡＮＡbTRerK9vLh
Phontnct.284Please respect copyright.ＰＥＮＡＮＡ4Bg2RMMwrr
response 反應/響應284Please respect copyright.ＰＥＮＡＮＡPJzl14N6Nl
modulation 調製284Please respect copyright.ＰＥＮＡＮＡyRVFBR51XV
5.(Response modulation)(反應調製)284Please respect copyright.ＰＥＮＡＮＡPga6vFsqsQ
此方法和上面某些方法有相當大的差異：前原因是284Please respect copyright.ＰＥＮＡＮＡFhnSzIBES5
因為用於出現情緒反應之前，被合稱為“前攝調節284Please respect copyright.ＰＥＮＡＮＡSmLDg5h5nK
”（antcedent-focused）；第五種由於用於發生情緒284Please respect copyright.ＰＥＮＡＮＡrAcvBjyP4E
反應後， 反應調製當中有大量涉及不同類型行為，284Please respect copyright.ＰＥＮＡＮＡ8YjYvV7NSc
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284Please respect copyright.ＰＥＮＡＮＡnITbFgT2k1
，我們也必須考慮 另外，壓抑表達（表情抑制）也284Please respect copyright.ＰＥＮＡＮＡ1lPCRcOMnX
是一個方法把情緒忍住不表達出來，雖然對控製表284Please respect copyright.ＰＥＮＡＮＡspQAQLwfzN
情，心率等有一定 用處，分數開始重新評估認知，284Please respect copyright.ＰＥＮＡＮＡggSTS0Kvlh
它對克制的情緒作用減少：而因為它更刻意意，所284Please respect copyright.ＰＥＮＡＮＡ2TCmQnLnc7
耗用能量代謝：它也可能損害我們表達正面情緒的284Please respect copyright.ＰＥＮＡＮＡSRJr6rfxAt
能力，減少我們的社交能力，對 如果真的要使用此284Please respect copyright.ＰＥＮＡＮＡmvKA6FgtOy
方法，也適當小心使用。“樹洞香港THK utee284Please respect copyright.ＰＥＮＡＮＡTsWGYUW8WX
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱284Please respect copyright.ＰＥＮＡＮＡU37zbsqizD
症症狀有正向關係），因此相形見細。284Please respect copyright.ＰＥＮＡＮＡatqW88Aa9Z
This method is quite different from the above four284Please respect copyright.ＰＥＮＡＮＡTmK4a2Guy5
methods: the first four are collectively called284Please respect copyright.ＰＥＮＡＮＡvM5he0JDWb
"antecedent-focused" because they are used284Please respect copyright.ＰＥＮＡＮＡHvxzikKW0p
before emotional reactions occur; the fifth one is284Please respect copyright.ＰＥＮＡＮＡh88lR3tALN
used after emotional reactions occur. Are284Please respect copyright.ＰＥＮＡＮＡx1EV6IaKZ6
classified as "response-focused"). Many of the284Please respect copyright.ＰＥＮＡＮＡvfoxozlMC3
response modulations involve different types of284Please respect copyright.ＰＥＮＡＮＡQCaRpaEpbB
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain284Please respect copyright.ＰＥＮＡＮＡBiitv4nzJ4
effects on emotional management; however, we284Please respect copyright.ＰＥＮＡＮＡ2aZNf5Znlp
must also consider the long-term impact of these284Please respect copyright.ＰＥＮＡＮＡZRd4elyAEr
methods on our physical and mental health to284Please respect copyright.ＰＥＮＡＮＡemrZMyqIwP
prevent Problems such as alcohol and drug284Please respect copyright.ＰＥＮＡＮＡ6z23uWdwph
abuse. In addition, expressive suppression is also284Please respect copyright.ＰＥＮＡＮＡKNW22oMUM0
a method to suppress emotions. Although it is284Please respect copyright.ＰＥＮＡＮＡ0RWfGyo6qj
useful for controlling expressions and heart rate, it284Please respect copyright.ＰＥＮＡＮＡuKXpjeYBsQ
has a lower effect on restraining negative emotions284Please respect copyright.ＰＥＮＡＮＡtSMfXTFk0r
than reevaluating cognition: and because it is more284Please respect copyright.ＰＥＮＡＮＡOtm4lc5RoV
effective. To be deliberate, it consumes more284Please respect copyright.ＰＥＮＡＮＡGrQnqR1SnG
energy: it may also damage our ability to express284Please respect copyright.ＰＥＮＡＮＡW5IWsGtdRN
positive emotions, weaken our social skills, and is284Please respect copyright.ＰＥＮＡＮＡOfru1n2kxr
unhealthy for physical and mental development284Please respect copyright.ＰＥＮＡＮＡly4YzXWAyH
(for example, it has a positive relationship with284Please respect copyright.ＰＥＮＡＮＡ7y8CHT3ozP
depression symptoms), so it is different. If you284Please respect copyright.ＰＥＮＡＮＡGTl8ADjTnI
really want to use
this method, you should also use it carefully. "Tree284Please respect copyright.ＰＥＮＡＮＡkey0cGWU1b
Hole Hong Kong THK utee Thiking Phontnct.
