x
Relieve 緩解340Please respect copyright.ＰＥＮＡＮＡLXQiGAFQXV
Situation 情境/情況340Please respect copyright.ＰＥＮＡＮＡ7MRlZSyg00
Selection 選擇340Please respect copyright.ＰＥＮＡＮＡWy8e2nimWq
Accurately 準確340Please respect copyright.ＰＥＮＡＮＡQ769qRBt2l
comfortable 舒服的340Please respect copyright.ＰＥＮＡＮＡhvpOQvr6iZ
emotion-related 情緒相關340Please respect copyright.ＰＥＮＡＮＡTbLyyznBVQ
pressured 壓力大340Please respect copyright.ＰＥＮＡＮＡZYOTTotRxK
1.(Situation selection)（情境選擇）340Please respect copyright.ＰＥＮＡＮＡiuT0SiAcSv
我們在酒吧，我們會感到舒暢：在面對課本時，我340Please respect copyright.ＰＥＮＡＮＡcy3VFl3HAF
們會感到有壓力。情境選擇涉及選擇避免或接近某340Please respect copyright.ＰＥＮＡＮＡ42PPfK0JZF
些特殊的情況。選擇避免開或減少 某些情境時，我340Please respect copyright.ＰＥＮＡＮＡ2fPaIoqxrw
們可以減低出現相對應情緒的機會；反之，如果想340Please respect copyright.ＰＥＮＡＮＡRff8XSiBPi
引引起某些特定情緒，我們可以主動進入相關的情340Please respect copyright.ＰＥＮＡＮＡAj5fKQkBbi
境中。我們在客廳中，也常常用到這些技巧。 想緩340Please respect copyright.ＰＥＮＡＮＡJQkjbI2RDX
解緩解壓力，我們可以選擇暫時放下工作，離開令340Please respect copyright.ＰＥＮＡＮＡiLAGtFPt7F
自己覺得有壓力的環境。又或者想感受快感時，便340Please respect copyright.ＰＥＮＡＮＡONmh8169sA
會約好友把酒談歡不過，要善用這招並不容易，因340Please respect copyright.ＰＥＮＡＮＡO6Y3XavBZK
為人很難 準確的預料未來的情緒反應，與多年不見340Please respect copyright.ＰＥＮＡＮＡ6rM9zE6Qmq
的朋友聚舊，最後會有什麼反應，很難說得準。故340Please respect copyright.ＰＥＮＡＮＡNCedhrt2Cf
此，我們往往無法準確而適當地判斷應避免或接近340Please respect copyright.ＰＥＮＡＮＡGX1XznPZA0
某種情境。340Please respect copyright.ＰＥＮＡＮＡOkN3rvTgZg
We can think of many emotion-related situations.340Please respect copyright.ＰＥＮＡＮＡtpkhzdx5ub
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 get340Please respect copyright.ＰＥＮＡＮＡV0CcI3yHZz
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.340Please respect copyright.ＰＥＮＡＮＡfx5hYBqC96
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 will340Please respect copyright.ＰＥＮＡＮＡStzW20aPtv
happen in the end when you get together with340Please respect copyright.ＰＥＮＡＮＡaOixFZ6HVV
friends you have not seen for many
years It's hard to be precise. Therefore, we are340Please respect copyright.ＰＥＮＡＮＡv4OsBF1wb4
often unable to accurately and appropriately judge340Please respect copyright.ＰＥＮＡＮＡe1cOKwfxxa
which situations to avoid or approach.340Please respect copyright.ＰＥＮＡＮＡz1lNnkpiHP
Modification 調整/修改340Please respect copyright.ＰＥＮＡＮＡqE1odXIlas
2.(Situation modification)(情境調整)340Please respect copyright.ＰＥＮＡＮＡGGbWZl9Tzh
有時我們縱使難以選擇周圍的情境但仍可靠的個人340Please respect copyright.ＰＥＮＡＮＡnlOqOSrfKH
行為調整。情境調整是修改外在，周圍（而非內心340Please respect copyright.ＰＥＮＡＮＡjifQp46kfy
世界）的情境以改變環境帶來的情緒影響。例如如340Please respect copyright.ＰＥＮＡＮＡDTOoFUHZ3v
果我們突然遇上上前度的話 ，我們可透過預測自身340Please respect copyright.ＰＥＮＡＮＡxKY9K1wk3W
情緒和可能出現的反應去決定要不要和他（她）說340Please respect copyright.ＰＥＮＡＮＡRQ2a6bE879
話，又或者調節個性的內容，身體距離等，造成不340Please respect copyright.ＰＥＮＡＮＡPhGjr0XKRr
想要或達致想要的情緒，如避免尷尬， 或保留自然340Please respect copyright.ＰＥＮＡＮＡvy6yeTrQBt
。340Please respect copyright.ＰＥＮＡＮＡO7XnFdb3nd
Sometimes, even though it is difficult to choose the340Please respect copyright.ＰＥＮＡＮＡB2T9XSRzSb
surrounding situation, we still rely on personal340Please respect copyright.ＰＥＮＡＮＡeaisNqAI0u
behavior adjustment. Situational adjustment is to340Please respect copyright.ＰＥＮＡＮＡCGQUoQvanz
modify the external and surrounding (not the inner340Please respect copyright.ＰＥＮＡＮＡ2RIm42H0tq
world) situation to change the emotional
impact of the environment. For example, if we340Please respect copyright.ＰＥＮＡＮＡhDXv4bVH7F
suddenly meet the former degree, we can predict340Please respect copyright.ＰＥＮＡＮＡYVbDDMMSzC
our own emotions and possible reactions to decide340Please respect copyright.ＰＥＮＡＮＡxo1zF13OjV
whether to talk to him or her, or adjust the content340Please respect copyright.ＰＥＮＡＮＡummXHRZ5JL
of the conversation, physical distance, etc., to340Please respect copyright.ＰＥＮＡＮＡ5NgsTb7Ree
avoid unwanted or achieve Desired emotions,340Please respect copyright.ＰＥＮＡＮＡYzvto4fCf9
such as avoiding embarrassment, or staying as340Please respect copyright.ＰＥＮＡＮＡKg5EDO6cpe
natural as possible.340Please respect copyright.ＰＥＮＡＮＡmXo3r2E1LI
Attentional 注意340Please respect copyright.ＰＥＮＡＮＡRMWZCYJzFO
Deployment 部署/ 投放340Please respect copyright.ＰＥＮＡＮＡdErNF9kAjz
3.(Attentional deployment)(注意投放)340Please respect copyright.ＰＥＮＡＮＡfYd2d3m3Ds
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠340Please respect copyright.ＰＥＮＡＮＡnzNogThWPR
的個人行為調整。雖然如此，四周環境及他人的反340Please respect copyright.ＰＥＮＡＮＡAbAtvxdOLj
應甚至可能不如我們預期。我們的周圍環境和生活340Please respect copyright.ＰＥＮＡＮＡMbX2XUQzr7
之中實際上還充滿了許許多多其他事物 ，而部分的340Please respect copyright.ＰＥＮＡＮＡ9N0ygBai3S
事物會超過大機會引起適當的情緒反應。這個將注340Please respect copyright.ＰＥＮＡＮＡv7ix9nLGL0
意力集中或轉移開的過程，就是注意投放。其中一340Please respect copyright.ＰＥＮＡＮＡPpF7ozE17s
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340Please respect copyright.ＰＥＮＡＮＡiV6Y7sydKp
擇專注 下次面試機會或自己的其他興趣，這樣我們340Please respect copyright.ＰＥＮＡＮＡ9O5bBWNY68
可以減少相關情緒的出現及其帶來的影響。適用範340Please respect copyright.ＰＥＮＡＮＡcTpnVQTFzV
圍方面，有研究指出，它在應對高強度的情緒時，340Please respect copyright.ＰＥＮＡＮＡqk5j7ERmtY
由於易於應用，因此比起其他 方法有效。而且，沉340Please respect copyright.ＰＥＮＡＮＡ3XwBZZmZQr
思（反芻）和憂慮（令人擔憂）等也算是把關注由340Please respect copyright.ＰＥＮＡＮＡFm9lBaxq6p
情緒分散至思考，以免直接受情緒影響的方法，不340Please respect copyright.ＰＥＮＡＮＡqNrb5KlK2E
過這些方法可能會使人的思想集中在而不是情緒上340Please respect copyright.ＰＥＮＡＮＡuv9ouSLUaB
，最後 “樹洞香港Futee Thisking heent”可能會適度340Please respect copyright.ＰＥＮＡＮＡxsE3mmF22c
得其反，造成造成的情緒影響。340Please respect copyright.ＰＥＮＡＮＡvsEeowhaJk
Sometimes even though it is difficult to choose the340Please respect copyright.ＰＥＮＡＮＡW0ddfBZI3l
surrounding situation, we still rely on personal340Please respect copyright.ＰＥＮＡＮＡx8CpOIUHFv
behavior adjustment. Even so, the surrounding340Please respect copyright.ＰＥＮＡＮＡuvmSvW2FGu
environment and the reactions of others may still340Please respect copyright.ＰＥＮＡＮＡad10dyMIDF
be worse than we expected. Our surrounding340Please respect copyright.ＰＥＮＡＮＡe8RJlejyCl
environment and life are actually full of many other340Please respect copyright.ＰＥＮＡＮＡjZXPpITXr5
things, and some things have a greater chance of340Please respect copyright.ＰＥＮＡＮＡ9JQPtZxlfh
eliciting appropriate
emotional reactions. This process of focusing or340Please respect copyright.ＰＥＮＡＮＡ6mlXM2RGcJ
removing one's attention is to pay attention. One340Please respect copyright.ＰＥＮＡＮＡ9V13b2IpWr
of the main methods is to distraction. For example,340Please respect copyright.ＰＥＮＡＮＡ8Ej7jjP3hF
if you are frustrated in your job search, you can340Please respect copyright.ＰＥＮＡＮＡsPRHje074c
choose to focus on the next interview opportunity340Please respect copyright.ＰＥＮＡＮＡAPuC9uhAMX
or your other interests, so that we can reduce the340Please respect copyright.ＰＥＮＡＮＡTokElntbf5
appearance of related emotions and their impact.340Please respect copyright.ＰＥＮＡＮＡwA5N7T8sqD
In terms of scope of application, some studies340Please respect copyright.ＰＥＮＡＮＡqIjGmZ6MI3
have pointed out that it is more effective than other340Please respect copyright.ＰＥＮＡＮＡpQxl9SOPIz
methods because it is easy to apply when dealing340Please respect copyright.ＰＥＮＡＮＡwOoJEMMnBb
with high-intensity emotions. In addition,340Please respect copyright.ＰＥＮＡＮＡ7ZoM1hRR7O
rumination and worrying can also be regarded as340Please respect copyright.ＰＥＮＡＮＡRkI1WL93GQ
methods for distracting attention from emotions to340Please respect copyright.ＰＥＮＡＮＡvEeuaqVViS
thinking, so as not to be directly affected by340Please respect copyright.ＰＥＮＡＮＡgIMPauCJK5
emotions, but these methods may cause people to340Please respect copyright.ＰＥＮＡＮＡLbn9XIF7Np
focus on negative emotions, which may be340Please respect copyright.ＰＥＮＡＮＡ85sAC0BAg0
counterproductive
in the end. , Causing greater emotional impact.340Please respect copyright.ＰＥＮＡＮＡEWhw5fU0Qx
"Tree Hole Hong Kong Futee Thisking heent340Please respect copyright.ＰＥＮＡＮＡhDi5dPjQzq
Cognitive 認知性340Please respect copyright.ＰＥＮＡＮＡcOcuGKOpo2
change 改變/變化340Please respect copyright.ＰＥＮＡＮＡExmEcEupb7
trian 訓練340Please respect copyright.ＰＥＮＡＮＡC3c1oCEzCJ
4.(Cognitive change)(改變認知)340Please respect copyright.ＰＥＮＡＮＡnJe10O5HYK
不過，事情的好與壞往往只是角度和認知的問題，340Please respect copyright.ＰＥＮＡＮＡC7sVkg4B8Y
所以如果我們可改變對情況的評估，從而改變其 情340Please respect copyright.ＰＥＮＡＮＡNh7cPiE4ZW
緒暗示。而改變認知中的主要方法之一，是重新評340Please respect copyright.ＰＥＮＡＮＡFnnWys783f
估認知（認知重新評估）。它的意思是透過重新演340Please respect copyright.ＰＥＮＡＮＡbe9zWZHOZQ
譯譯事件的會義，以改變事件的情緒影響。如果我340Please respect copyright.ＰＥＮＡＮＡlCwcDPubtM
們考試不及格，好友卻 考了第一，我們或會有嫉妒340Please respect copyright.ＰＥＮＡＮＡE5QNGsUpZx
忌，埋怨等反應，但如果我們改變這一事的理解，340Please respect copyright.ＰＥＮＡＮＡ4RtcGuzQU6
解釋為為好友自豪，並決定見賢思齊的話，便可以340Please respect copyright.ＰＥＮＡＮＡMmhEdSfG30
把它的情緒轉化為正面，甚至 化作動力。而心理學340Please respect copyright.ＰＥＮＡＮＡbJKM6NnqDh
研究亦指出，這方法對我們健康和人際關係都有正340Please respect copyright.ＰＥＮＡＮＡ5sv4ld9CiV
面影響；不過，它由於難以克服，往往較適用於應340Please respect copyright.ＰＥＮＡＮＡIHs3UmZaj7
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 utee340Please respect copyright.ＰＥＮＡＮＡ4PeKgCeRL7
Thiking Phontnct。340Please respect copyright.ＰＥＮＡＮＡT1T7sUVRSX
Although the above three methods are effective,340Please respect copyright.ＰＥＮＡＮＡ3gj3Yg3Uw6
they have not really changed the causal340Please respect copyright.ＰＥＮＡＮＡOK6ELV7apn
relationship between the situation and our340Please respect copyright.ＰＥＮＡＮＡeUCCqVCOJ3
emotions. However, whether things are good or340Please respect copyright.ＰＥＮＡＮＡ75tmxPmuYd
bad is often just a matter of perspective and340Please respect copyright.ＰＥＮＡＮＡVMriohQ18D
perception, so if we can change our assessment of340Please respect copyright.ＰＥＮＡＮＡQGUAdTGwAx
the situation, we can change its emotional340Please respect copyright.ＰＥＮＡＮＡR01cDBdFyS
meaning. One of the main ways to change340Please respect copyright.ＰＥＮＡＮＡfFtzJuXm2K
cognition is to re-evaluate cognition (cognitive340Please respect copyright.ＰＥＮＡＮＡ1YetaZOj7B
reappraisal). It means to change the emotional340Please respect copyright.ＰＥＮＡＮＡvzAugq1luV
impact of the event by reinterpreting the meaning340Please respect copyright.ＰＥＮＡＮＡ0zSfmPZId7
of the event. If we fail the exam and our friend340Please respect copyright.ＰＥＮＡＮＡ5VsSCYvKyW
gets the first place, we may react with jealousy and340Please respect copyright.ＰＥＮＡＮＡncaqubnxPO
complaint, but if we change our understanding of340Please respect copyright.ＰＥＮＡＮＡQxdf63DYUL
the matter and interpret it as being proud of a340Please respect copyright.ＰＥＮＡＮＡ89SARmjyzp
friend and decide to
see the best, we can Negative emotions turn into340Please respect copyright.ＰＥＮＡＮＡevsbtzsUoX
positive, even into motivation. And psychological340Please respect copyright.ＰＥＮＡＮＡH3d7W4zSxr
research also pointed out that this method has a340Please respect copyright.ＰＥＮＡＮＡsbCEKZZzEZ
positive impact on our health and interpersonal340Please respect copyright.ＰＥＮＡＮＡP7Uyh46KNA
relationships; however, because of its greater340Please respect copyright.ＰＥＮＡＮＡEIrIxzmCwG
difficulty, it is often more suitable for coping with340Please respect copyright.ＰＥＮＡＮＡQxDlZPpaxM
lower-intensity emotions, and it is more likely to be340Please respect copyright.ＰＥＮＡＮＡFgPZuXr6l1
used in certain situations. It will happen in340Please respect copyright.ＰＥＮＡＮＡSg25wMHYvV
batches. "Tree Hole Hong Kong THK utee Thiking340Please respect copyright.ＰＥＮＡＮＡScVsnXuk2k
Phontnct.340Please respect copyright.ＰＥＮＡＮＡhBnCqSeHk4
response 反應/響應340Please respect copyright.ＰＥＮＡＮＡ6HzkwGpMQd
modulation 調製340Please respect copyright.ＰＥＮＡＮＡO6MXiCxBiW
5.(Response modulation)(反應調製)340Please respect copyright.ＰＥＮＡＮＡv2Ojnm3DRZ
此方法和上面某些方法有相當大的差異：前原因是340Please respect copyright.ＰＥＮＡＮＡPhy3e50Cgp
因為用於出現情緒反應之前，被合稱為“前攝調節340Please respect copyright.ＰＥＮＡＮＡ2Y9Qjjmgu6
”（antcedent-focused）；第五種由於用於發生情緒340Please respect copyright.ＰＥＮＡＮＡhq3CMzt5Lj
反應後， 反應調製當中有大量涉及不同類型行為，340Please respect copyright.ＰＥＮＡＮＡYSEvSxWHYQ
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340Please respect copyright.ＰＥＮＡＮＡFA7NwlbcO3
，我們也必須考慮 另外，壓抑表達（表情抑制）也340Please respect copyright.ＰＥＮＡＮＡyGyD1RI0qq
是一個方法把情緒忍住不表達出來，雖然對控製表340Please respect copyright.ＰＥＮＡＮＡQ8HQCnDKRd
情，心率等有一定 用處，分數開始重新評估認知，340Please respect copyright.ＰＥＮＡＮＡarUGrcicNq
它對克制的情緒作用減少：而因為它更刻意意，所340Please respect copyright.ＰＥＮＡＮＡ7odf8xAiYR
耗用能量代謝：它也可能損害我們表達正面情緒的340Please respect copyright.ＰＥＮＡＮＡZ2hZJ7xlit
能力，減少我們的社交能力，對 如果真的要使用此340Please respect copyright.ＰＥＮＡＮＡcBoXy9lbQZ
方法，也適當小心使用。“樹洞香港THK utee340Please respect copyright.ＰＥＮＡＮＡs5ai35HKYm
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱340Please respect copyright.ＰＥＮＡＮＡV5v4iwFvGj
症症狀有正向關係），因此相形見細。340Please respect copyright.ＰＥＮＡＮＡLTX220KD6R
This method is quite different from the above four340Please respect copyright.ＰＥＮＡＮＡmULku5piv2
methods: the first four are collectively called340Please respect copyright.ＰＥＮＡＮＡszg198y7bJ
"antecedent-focused" because they are used340Please respect copyright.ＰＥＮＡＮＡ0goJzqPf4k
before emotional reactions occur; the fifth one is340Please respect copyright.ＰＥＮＡＮＡE9VfnQHOB8
used after emotional reactions occur. Are340Please respect copyright.ＰＥＮＡＮＡG6bQLtKKTU
classified as "response-focused"). Many of the340Please respect copyright.ＰＥＮＡＮＡfLtGAAnq4U
response modulations involve different types of340Please respect copyright.ＰＥＮＡＮＡjiBu70sVCL
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain340Please respect copyright.ＰＥＮＡＮＡgnd2gJutLY
effects on emotional management; however, we340Please respect copyright.ＰＥＮＡＮＡRPRxBBnLLD
must also consider the long-term impact of these340Please respect copyright.ＰＥＮＡＮＡE2iy7l48JW
methods on our physical and mental health to340Please respect copyright.ＰＥＮＡＮＡ4u6p8pRPOZ
prevent Problems such as alcohol and drug340Please respect copyright.ＰＥＮＡＮＡt2jnJWtuaf
abuse. In addition, expressive suppression is also340Please respect copyright.ＰＥＮＡＮＡ9mrf8A7RfI
a method to suppress emotions. Although it is340Please respect copyright.ＰＥＮＡＮＡakyNJhMJsy
useful for controlling expressions and heart rate, it340Please respect copyright.ＰＥＮＡＮＡ4wxjcqPSjM
has a lower effect on restraining negative emotions340Please respect copyright.ＰＥＮＡＮＡA9KAxF2hP8
than reevaluating cognition: and because it is more340Please respect copyright.ＰＥＮＡＮＡZB9riRqQJV
effective. To be deliberate, it consumes more340Please respect copyright.ＰＥＮＡＮＡb1AeXmZPJB
energy: it may also damage our ability to express340Please respect copyright.ＰＥＮＡＮＡVr6HIsmXvv
positive emotions, weaken our social skills, and is340Please respect copyright.ＰＥＮＡＮＡUvU7Lj8c6h
unhealthy for physical and mental development340Please respect copyright.ＰＥＮＡＮＡW0gCHTxtu6
(for example, it has a positive relationship with340Please respect copyright.ＰＥＮＡＮＡdy79ut178P
depression symptoms), so it is different. If you340Please respect copyright.ＰＥＮＡＮＡyPuZibhYA3
really want to use
this method, you should also use it carefully. "Tree340Please respect copyright.ＰＥＮＡＮＡE6bAjwmVpG
Hole Hong Kong THK utee Thiking Phontnct.
