x
Relieve 緩解285Please respect copyright.ＰＥＮＡＮＡDswt0D2iwp
Situation 情境/情況285Please respect copyright.ＰＥＮＡＮＡUMNANySAx2
Selection 選擇285Please respect copyright.ＰＥＮＡＮＡF8oic1rwbA
Accurately 準確285Please respect copyright.ＰＥＮＡＮＡn678sY2Rp8
comfortable 舒服的285Please respect copyright.ＰＥＮＡＮＡrDhSUran17
emotion-related 情緒相關285Please respect copyright.ＰＥＮＡＮＡq71jRY34LP
pressured 壓力大285Please respect copyright.ＰＥＮＡＮＡAgGlCZvsHK
1.(Situation selection)（情境選擇）285Please respect copyright.ＰＥＮＡＮＡWtJTtC2laC
我們在酒吧，我們會感到舒暢：在面對課本時，我285Please respect copyright.ＰＥＮＡＮＡ91t0umhb8r
們會感到有壓力。情境選擇涉及選擇避免或接近某285Please respect copyright.ＰＥＮＡＮＡhmZCjHN1Lz
些特殊的情況。選擇避免開或減少 某些情境時，我285Please respect copyright.ＰＥＮＡＮＡ0mSFZTrmNQ
們可以減低出現相對應情緒的機會；反之，如果想285Please respect copyright.ＰＥＮＡＮＡd7iOGRZTdA
引引起某些特定情緒，我們可以主動進入相關的情285Please respect copyright.ＰＥＮＡＮＡnDt8z7qJUs
境中。我們在客廳中，也常常用到這些技巧。 想緩285Please respect copyright.ＰＥＮＡＮＡExUBH7ZFkZ
解緩解壓力，我們可以選擇暫時放下工作，離開令285Please respect copyright.ＰＥＮＡＮＡtOp7oqEEJ8
自己覺得有壓力的環境。又或者想感受快感時，便285Please respect copyright.ＰＥＮＡＮＡWDlx5eW7vW
會約好友把酒談歡不過，要善用這招並不容易，因285Please respect copyright.ＰＥＮＡＮＡTncAArTx6O
為人很難 準確的預料未來的情緒反應，與多年不見285Please respect copyright.ＰＥＮＡＮＡ9wg5wWIj4k
的朋友聚舊，最後會有什麼反應，很難說得準。故285Please respect copyright.ＰＥＮＡＮＡVLCJBCSIOO
此，我們往往無法準確而適當地判斷應避免或接近285Please respect copyright.ＰＥＮＡＮＡIeZ5u8OJCy
某種情境。285Please respect copyright.ＰＥＮＡＮＡVcKwCMuFx8
We can think of many emotion-related situations.285Please respect copyright.ＰＥＮＡＮＡvuizeeWb70
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 get285Please respect copyright.ＰＥＮＡＮＡUx7p8JEJJz
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.285Please respect copyright.ＰＥＮＡＮＡUiwCxPKxtJ
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 will285Please respect copyright.ＰＥＮＡＮＡP1BNrHdndM
happen in the end when you get together with285Please respect copyright.ＰＥＮＡＮＡgaUG9NvpLn
friends you have not seen for many
years It's hard to be precise. Therefore, we are285Please respect copyright.ＰＥＮＡＮＡZ6dyMBGiI0
often unable to accurately and appropriately judge285Please respect copyright.ＰＥＮＡＮＡceDQMTTDiv
which situations to avoid or approach.285Please respect copyright.ＰＥＮＡＮＡ3BupBdKf9r
Modification 調整/修改285Please respect copyright.ＰＥＮＡＮＡgMal4K21rR
2.(Situation modification)(情境調整)285Please respect copyright.ＰＥＮＡＮＡMwh4VHdDgk
有時我們縱使難以選擇周圍的情境但仍可靠的個人285Please respect copyright.ＰＥＮＡＮＡewHfit5JWP
行為調整。情境調整是修改外在，周圍（而非內心285Please respect copyright.ＰＥＮＡＮＡrU5eAYxy7c
世界）的情境以改變環境帶來的情緒影響。例如如285Please respect copyright.ＰＥＮＡＮＡbBvcuTErIV
果我們突然遇上上前度的話 ，我們可透過預測自身285Please respect copyright.ＰＥＮＡＮＡmhIkXr5Wpu
情緒和可能出現的反應去決定要不要和他（她）說285Please respect copyright.ＰＥＮＡＮＡLBx48x5pXV
話，又或者調節個性的內容，身體距離等，造成不285Please respect copyright.ＰＥＮＡＮＡ1QXe5RKuiW
想要或達致想要的情緒，如避免尷尬， 或保留自然285Please respect copyright.ＰＥＮＡＮＡ74torDngx0
。285Please respect copyright.ＰＥＮＡＮＡSwuBJpfmwc
Sometimes, even though it is difficult to choose the285Please respect copyright.ＰＥＮＡＮＡ86bh6Dbdq7
surrounding situation, we still rely on personal285Please respect copyright.ＰＥＮＡＮＡoClrHpHmGn
behavior adjustment. Situational adjustment is to285Please respect copyright.ＰＥＮＡＮＡjGewcVTZVq
modify the external and surrounding (not the inner285Please respect copyright.ＰＥＮＡＮＡ8g4NfVS00C
world) situation to change the emotional
impact of the environment. For example, if we285Please respect copyright.ＰＥＮＡＮＡsZLGMm6049
suddenly meet the former degree, we can predict285Please respect copyright.ＰＥＮＡＮＡBFOR5o4qgB
our own emotions and possible reactions to decide285Please respect copyright.ＰＥＮＡＮＡ5j8N8N8JbV
whether to talk to him or her, or adjust the content285Please respect copyright.ＰＥＮＡＮＡUS4YbxtGei
of the conversation, physical distance, etc., to285Please respect copyright.ＰＥＮＡＮＡRQSpbNnk0U
avoid unwanted or achieve Desired emotions,285Please respect copyright.ＰＥＮＡＮＡ1bps8kQCIP
such as avoiding embarrassment, or staying as285Please respect copyright.ＰＥＮＡＮＡoUNSCtT891
natural as possible.285Please respect copyright.ＰＥＮＡＮＡlL3teLgwVX
Attentional 注意285Please respect copyright.ＰＥＮＡＮＡglb8rqppaN
Deployment 部署/ 投放285Please respect copyright.ＰＥＮＡＮＡNw0DWt3DEC
3.(Attentional deployment)(注意投放)285Please respect copyright.ＰＥＮＡＮＡspHfSVUS2o
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠285Please respect copyright.ＰＥＮＡＮＡcVoqCUaJcS
的個人行為調整。雖然如此，四周環境及他人的反285Please respect copyright.ＰＥＮＡＮＡvZ8HLguPHY
應甚至可能不如我們預期。我們的周圍環境和生活285Please respect copyright.ＰＥＮＡＮＡaPwf8rOnfw
之中實際上還充滿了許許多多其他事物 ，而部分的285Please respect copyright.ＰＥＮＡＮＡdTm6WIBySE
事物會超過大機會引起適當的情緒反應。這個將注285Please respect copyright.ＰＥＮＡＮＡwKFLQOJqqt
意力集中或轉移開的過程，就是注意投放。其中一285Please respect copyright.ＰＥＮＡＮＡMh7waxFMqG
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285Please respect copyright.ＰＥＮＡＮＡoDVYlSoaxd
擇專注 下次面試機會或自己的其他興趣，這樣我們285Please respect copyright.ＰＥＮＡＮＡiKk7hfuSxO
可以減少相關情緒的出現及其帶來的影響。適用範285Please respect copyright.ＰＥＮＡＮＡitaRskVRoB
圍方面，有研究指出，它在應對高強度的情緒時，285Please respect copyright.ＰＥＮＡＮＡyX2vsmqC8M
由於易於應用，因此比起其他 方法有效。而且，沉285Please respect copyright.ＰＥＮＡＮＡlivmGx0JLb
思（反芻）和憂慮（令人擔憂）等也算是把關注由285Please respect copyright.ＰＥＮＡＮＡvx2d7Gpj12
情緒分散至思考，以免直接受情緒影響的方法，不285Please respect copyright.ＰＥＮＡＮＡOR0ZA49gdq
過這些方法可能會使人的思想集中在而不是情緒上285Please respect copyright.ＰＥＮＡＮＡbgkNzuHZz7
，最後 “樹洞香港Futee Thisking heent”可能會適度285Please respect copyright.ＰＥＮＡＮＡpkeUun0Lw6
得其反，造成造成的情緒影響。285Please respect copyright.ＰＥＮＡＮＡbphOFugwYQ
Sometimes even though it is difficult to choose the285Please respect copyright.ＰＥＮＡＮＡEZPPVTlSeR
surrounding situation, we still rely on personal285Please respect copyright.ＰＥＮＡＮＡl1A90LUtuL
behavior adjustment. Even so, the surrounding285Please respect copyright.ＰＥＮＡＮＡvUkQ3Dcbmd
environment and the reactions of others may still285Please respect copyright.ＰＥＮＡＮＡfMFj802mux
be worse than we expected. Our surrounding285Please respect copyright.ＰＥＮＡＮＡ3iIiuQcicK
environment and life are actually full of many other285Please respect copyright.ＰＥＮＡＮＡYX2OlXdzQZ
things, and some things have a greater chance of285Please respect copyright.ＰＥＮＡＮＡeTarU0WLCi
eliciting appropriate
emotional reactions. This process of focusing or285Please respect copyright.ＰＥＮＡＮＡ8ITttGY25B
removing one's attention is to pay attention. One285Please respect copyright.ＰＥＮＡＮＡCiF5j8AWFJ
of the main methods is to distraction. For example,285Please respect copyright.ＰＥＮＡＮＡAzTf3cQlTk
if you are frustrated in your job search, you can285Please respect copyright.ＰＥＮＡＮＡTqZXRdv0gw
choose to focus on the next interview opportunity285Please respect copyright.ＰＥＮＡＮＡj3UD6TFcWZ
or your other interests, so that we can reduce the285Please respect copyright.ＰＥＮＡＮＡIpXsOp97tC
appearance of related emotions and their impact.285Please respect copyright.ＰＥＮＡＮＡO0xUhkYphY
In terms of scope of application, some studies285Please respect copyright.ＰＥＮＡＮＡucfkF4Jd7s
have pointed out that it is more effective than other285Please respect copyright.ＰＥＮＡＮＡiB8CGwyoLJ
methods because it is easy to apply when dealing285Please respect copyright.ＰＥＮＡＮＡbmeyD2HoxA
with high-intensity emotions. In addition,285Please respect copyright.ＰＥＮＡＮＡI4lQ4DH11Q
rumination and worrying can also be regarded as285Please respect copyright.ＰＥＮＡＮＡM6eFHndpbY
methods for distracting attention from emotions to285Please respect copyright.ＰＥＮＡＮＡf7Gk8PcGAp
thinking, so as not to be directly affected by285Please respect copyright.ＰＥＮＡＮＡnWP18BReKQ
emotions, but these methods may cause people to285Please respect copyright.ＰＥＮＡＮＡGccHhw9Jw9
focus on negative emotions, which may be285Please respect copyright.ＰＥＮＡＮＡqfMv9WteUe
counterproductive
in the end. , Causing greater emotional impact.285Please respect copyright.ＰＥＮＡＮＡEmGWjzo7bF
"Tree Hole Hong Kong Futee Thisking heent285Please respect copyright.ＰＥＮＡＮＡSUZjNCBDcw
Cognitive 認知性285Please respect copyright.ＰＥＮＡＮＡZQoJpEv3qA
change 改變/變化285Please respect copyright.ＰＥＮＡＮＡKdFymRBNez
trian 訓練285Please respect copyright.ＰＥＮＡＮＡ3VisIXKBnW
4.(Cognitive change)(改變認知)285Please respect copyright.ＰＥＮＡＮＡQUDUWdYYKf
不過，事情的好與壞往往只是角度和認知的問題，285Please respect copyright.ＰＥＮＡＮＡcBEsWZvv6w
所以如果我們可改變對情況的評估，從而改變其 情285Please respect copyright.ＰＥＮＡＮＡxeoRXhtWm2
緒暗示。而改變認知中的主要方法之一，是重新評285Please respect copyright.ＰＥＮＡＮＡr5OWYjsAn8
估認知（認知重新評估）。它的意思是透過重新演285Please respect copyright.ＰＥＮＡＮＡgzdx8zKUwr
譯譯事件的會義，以改變事件的情緒影響。如果我285Please respect copyright.ＰＥＮＡＮＡfAZgUPjOxK
們考試不及格，好友卻 考了第一，我們或會有嫉妒285Please respect copyright.ＰＥＮＡＮＡ3WmaDcDpkv
忌，埋怨等反應，但如果我們改變這一事的理解，285Please respect copyright.ＰＥＮＡＮＡ8P0OUdPZbj
解釋為為好友自豪，並決定見賢思齊的話，便可以285Please respect copyright.ＰＥＮＡＮＡh6L2J6vrrk
把它的情緒轉化為正面，甚至 化作動力。而心理學285Please respect copyright.ＰＥＮＡＮＡJnAnBrKzvl
研究亦指出，這方法對我們健康和人際關係都有正285Please respect copyright.ＰＥＮＡＮＡ8pFQX6g377
面影響；不過，它由於難以克服，往往較適用於應285Please respect copyright.ＰＥＮＡＮＡ4Jw4Mwy4Ws
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 utee285Please respect copyright.ＰＥＮＡＮＡPzqkQz7QIT
Thiking Phontnct。285Please respect copyright.ＰＥＮＡＮＡYh59AaWRQY
Although the above three methods are effective,285Please respect copyright.ＰＥＮＡＮＡyElBp7so0N
they have not really changed the causal285Please respect copyright.ＰＥＮＡＮＡA6dBmTM3AK
relationship between the situation and our285Please respect copyright.ＰＥＮＡＮＡSkTSFLEQcm
emotions. However, whether things are good or285Please respect copyright.ＰＥＮＡＮＡRGPsSqRWew
bad is often just a matter of perspective and285Please respect copyright.ＰＥＮＡＮＡ8ikuGd7pJx
perception, so if we can change our assessment of285Please respect copyright.ＰＥＮＡＮＡvUzVvmRxnv
the situation, we can change its emotional285Please respect copyright.ＰＥＮＡＮＡOkuTsTwGOE
meaning. One of the main ways to change285Please respect copyright.ＰＥＮＡＮＡ0I5d0FH3Yo
cognition is to re-evaluate cognition (cognitive285Please respect copyright.ＰＥＮＡＮＡZOBsvl7kdB
reappraisal). It means to change the emotional285Please respect copyright.ＰＥＮＡＮＡ7vLjTteLUi
impact of the event by reinterpreting the meaning285Please respect copyright.ＰＥＮＡＮＡKie4SyrtZz
of the event. If we fail the exam and our friend285Please respect copyright.ＰＥＮＡＮＡAaQ5CO56AZ
gets the first place, we may react with jealousy and285Please respect copyright.ＰＥＮＡＮＡauy9LkqMri
complaint, but if we change our understanding of285Please respect copyright.ＰＥＮＡＮＡxpoNPRTb2T
the matter and interpret it as being proud of a285Please respect copyright.ＰＥＮＡＮＡWpJcYIW64d
friend and decide to
see the best, we can Negative emotions turn into285Please respect copyright.ＰＥＮＡＮＡLCC0KwsaUd
positive, even into motivation. And psychological285Please respect copyright.ＰＥＮＡＮＡ407Iamck0y
research also pointed out that this method has a285Please respect copyright.ＰＥＮＡＮＡ3tdIhDmYcg
positive impact on our health and interpersonal285Please respect copyright.ＰＥＮＡＮＡ3NEbAYwir6
relationships; however, because of its greater285Please respect copyright.ＰＥＮＡＮＡnhBGBEGZD7
difficulty, it is often more suitable for coping with285Please respect copyright.ＰＥＮＡＮＡj4Ebyoc8kU
lower-intensity emotions, and it is more likely to be285Please respect copyright.ＰＥＮＡＮＡ5ISUG3iYv3
used in certain situations. It will happen in285Please respect copyright.ＰＥＮＡＮＡBwDiS7wnP6
batches. "Tree Hole Hong Kong THK utee Thiking285Please respect copyright.ＰＥＮＡＮＡaGEmldlTj0
Phontnct.285Please respect copyright.ＰＥＮＡＮＡjNAjdTjo82
response 反應/響應285Please respect copyright.ＰＥＮＡＮＡGGEnQZjlOa
modulation 調製285Please respect copyright.ＰＥＮＡＮＡOehDUksKCE
5.(Response modulation)(反應調製)285Please respect copyright.ＰＥＮＡＮＡEIRMX3j5s6
此方法和上面某些方法有相當大的差異：前原因是285Please respect copyright.ＰＥＮＡＮＡaolFjyiPKG
因為用於出現情緒反應之前，被合稱為“前攝調節285Please respect copyright.ＰＥＮＡＮＡFMaNaMryrx
”（antcedent-focused）；第五種由於用於發生情緒285Please respect copyright.ＰＥＮＡＮＡl5pURJBWVQ
反應後， 反應調製當中有大量涉及不同類型行為，285Please respect copyright.ＰＥＮＡＮＡ2Zs0wDG2XT
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285Please respect copyright.ＰＥＮＡＮＡokMc0q1ZCD
，我們也必須考慮 另外，壓抑表達（表情抑制）也285Please respect copyright.ＰＥＮＡＮＡMK97EcNF7u
是一個方法把情緒忍住不表達出來，雖然對控製表285Please respect copyright.ＰＥＮＡＮＡD0IxVoR3CI
情，心率等有一定 用處，分數開始重新評估認知，285Please respect copyright.ＰＥＮＡＮＡXuM2n4CN62
它對克制的情緒作用減少：而因為它更刻意意，所285Please respect copyright.ＰＥＮＡＮＡcfu4ZZKudR
耗用能量代謝：它也可能損害我們表達正面情緒的285Please respect copyright.ＰＥＮＡＮＡMwfOq2d0Xn
能力，減少我們的社交能力，對 如果真的要使用此285Please respect copyright.ＰＥＮＡＮＡReXYG0WHbR
方法，也適當小心使用。“樹洞香港THK utee285Please respect copyright.ＰＥＮＡＮＡQeardJd68u
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱285Please respect copyright.ＰＥＮＡＮＡoI0c2odEu5
症症狀有正向關係），因此相形見細。285Please respect copyright.ＰＥＮＡＮＡWYelj1E2wf
This method is quite different from the above four285Please respect copyright.ＰＥＮＡＮＡzqyhYK6It8
methods: the first four are collectively called285Please respect copyright.ＰＥＮＡＮＡu5wU8uuyEU
"antecedent-focused" because they are used285Please respect copyright.ＰＥＮＡＮＡz78KzBHKPn
before emotional reactions occur; the fifth one is285Please respect copyright.ＰＥＮＡＮＡ7ApGlK5DZu
used after emotional reactions occur. Are285Please respect copyright.ＰＥＮＡＮＡXnIO6uGTmj
classified as "response-focused"). Many of the285Please respect copyright.ＰＥＮＡＮＡSogCBM2zYE
response modulations involve different types of285Please respect copyright.ＰＥＮＡＮＡ3r4XwJR48I
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain285Please respect copyright.ＰＥＮＡＮＡW2LDuec02X
effects on emotional management; however, we285Please respect copyright.ＰＥＮＡＮＡr7pvo4tEgf
must also consider the long-term impact of these285Please respect copyright.ＰＥＮＡＮＡwBx7Lmts8u
methods on our physical and mental health to285Please respect copyright.ＰＥＮＡＮＡaT2jQH7RoD
prevent Problems such as alcohol and drug285Please respect copyright.ＰＥＮＡＮＡTklFbER4gV
abuse. In addition, expressive suppression is also285Please respect copyright.ＰＥＮＡＮＡynsupzZMI8
a method to suppress emotions. Although it is285Please respect copyright.ＰＥＮＡＮＡGXH4kS7TZm
useful for controlling expressions and heart rate, it285Please respect copyright.ＰＥＮＡＮＡKZlRovwC5s
has a lower effect on restraining negative emotions285Please respect copyright.ＰＥＮＡＮＡWqkWiYqBIN
than reevaluating cognition: and because it is more285Please respect copyright.ＰＥＮＡＮＡQcw4hM9l2d
effective. To be deliberate, it consumes more285Please respect copyright.ＰＥＮＡＮＡElEx2YPMWb
energy: it may also damage our ability to express285Please respect copyright.ＰＥＮＡＮＡUwWvLwaXxf
positive emotions, weaken our social skills, and is285Please respect copyright.ＰＥＮＡＮＡ5FHM3P2M99
unhealthy for physical and mental development285Please respect copyright.ＰＥＮＡＮＡmFuM2GpfXR
(for example, it has a positive relationship with285Please respect copyright.ＰＥＮＡＮＡ0jrobcXfXr
depression symptoms), so it is different. If you285Please respect copyright.ＰＥＮＡＮＡNs9ZxGc4tt
really want to use
this method, you should also use it carefully. "Tree285Please respect copyright.ＰＥＮＡＮＡsOkWN2ExW9
Hole Hong Kong THK utee Thiking Phontnct.
