x
Relieve 緩解336Please respect copyright.ＰＥＮＡＮＡaRhl6I6NbY
Situation 情境/情況336Please respect copyright.ＰＥＮＡＮＡKBHTI3mDWe
Selection 選擇336Please respect copyright.ＰＥＮＡＮＡKZrXyACk8X
Accurately 準確336Please respect copyright.ＰＥＮＡＮＡxUFvaBQbLI
comfortable 舒服的336Please respect copyright.ＰＥＮＡＮＡviQCp54cl3
emotion-related 情緒相關336Please respect copyright.ＰＥＮＡＮＡ7hdFenqDXr
pressured 壓力大336Please respect copyright.ＰＥＮＡＮＡ6L7C3DEcX3
1.(Situation selection)（情境選擇）336Please respect copyright.ＰＥＮＡＮＡSQNdipXRYC
我們在酒吧，我們會感到舒暢：在面對課本時，我336Please respect copyright.ＰＥＮＡＮＡ8KBFL8RJdJ
們會感到有壓力。情境選擇涉及選擇避免或接近某336Please respect copyright.ＰＥＮＡＮＡ0CGuUxA8ns
些特殊的情況。選擇避免開或減少 某些情境時，我336Please respect copyright.ＰＥＮＡＮＡsjQ9FdNR96
們可以減低出現相對應情緒的機會；反之，如果想336Please respect copyright.ＰＥＮＡＮＡD8yNhOvytp
引引起某些特定情緒，我們可以主動進入相關的情336Please respect copyright.ＰＥＮＡＮＡh967hw4t9N
境中。我們在客廳中，也常常用到這些技巧。 想緩336Please respect copyright.ＰＥＮＡＮＡeGBOJLwCZD
解緩解壓力，我們可以選擇暫時放下工作，離開令336Please respect copyright.ＰＥＮＡＮＡJwTK1vNdK2
自己覺得有壓力的環境。又或者想感受快感時，便336Please respect copyright.ＰＥＮＡＮＡlngSUyUvsw
會約好友把酒談歡不過，要善用這招並不容易，因336Please respect copyright.ＰＥＮＡＮＡgedQZ7CY5a
為人很難 準確的預料未來的情緒反應，與多年不見336Please respect copyright.ＰＥＮＡＮＡon053Q6s8t
的朋友聚舊，最後會有什麼反應，很難說得準。故336Please respect copyright.ＰＥＮＡＮＡCcVRucF80B
此，我們往往無法準確而適當地判斷應避免或接近336Please respect copyright.ＰＥＮＡＮＡCswsLNmMOg
某種情境。336Please respect copyright.ＰＥＮＡＮＡSHc7DelKGX
We can think of many emotion-related situations.336Please respect copyright.ＰＥＮＡＮＡQe4iWmdiqH
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 get336Please respect copyright.ＰＥＮＡＮＡA7q8ja7Lk5
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.336Please respect copyright.ＰＥＮＡＮＡPGP1sTncqu
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 will336Please respect copyright.ＰＥＮＡＮＡ2N4CZzvwWC
happen in the end when you get together with336Please respect copyright.ＰＥＮＡＮＡruLdVxkXL5
friends you have not seen for many
years It's hard to be precise. Therefore, we are336Please respect copyright.ＰＥＮＡＮＡMHL5hYKTZO
often unable to accurately and appropriately judge336Please respect copyright.ＰＥＮＡＮＡkfbOWcIHff
which situations to avoid or approach.336Please respect copyright.ＰＥＮＡＮＡBiG2bWiZK9
Modification 調整/修改336Please respect copyright.ＰＥＮＡＮＡ6pvpLz38Qy
2.(Situation modification)(情境調整)336Please respect copyright.ＰＥＮＡＮＡMAhXtD3Vcv
有時我們縱使難以選擇周圍的情境但仍可靠的個人336Please respect copyright.ＰＥＮＡＮＡP7MczBasaC
行為調整。情境調整是修改外在，周圍（而非內心336Please respect copyright.ＰＥＮＡＮＡZnGD7FuXoo
世界）的情境以改變環境帶來的情緒影響。例如如336Please respect copyright.ＰＥＮＡＮＡ0EoCMQRRso
果我們突然遇上上前度的話 ，我們可透過預測自身336Please respect copyright.ＰＥＮＡＮＡB2zRzciSvT
情緒和可能出現的反應去決定要不要和他（她）說336Please respect copyright.ＰＥＮＡＮＡhHvEpYv2iB
話，又或者調節個性的內容，身體距離等，造成不336Please respect copyright.ＰＥＮＡＮＡftkHOeYQXM
想要或達致想要的情緒，如避免尷尬， 或保留自然336Please respect copyright.ＰＥＮＡＮＡIekbkdLxr6
。336Please respect copyright.ＰＥＮＡＮＡa6ytyIZmKC
Sometimes, even though it is difficult to choose the336Please respect copyright.ＰＥＮＡＮＡxWCOXvW1x1
surrounding situation, we still rely on personal336Please respect copyright.ＰＥＮＡＮＡZP030LAMr2
behavior adjustment. Situational adjustment is to336Please respect copyright.ＰＥＮＡＮＡJJZuI9ppVZ
modify the external and surrounding (not the inner336Please respect copyright.ＰＥＮＡＮＡf8KFlt0g71
world) situation to change the emotional
impact of the environment. For example, if we336Please respect copyright.ＰＥＮＡＮＡEvG3EDpOzV
suddenly meet the former degree, we can predict336Please respect copyright.ＰＥＮＡＮＡHMMvbeySFU
our own emotions and possible reactions to decide336Please respect copyright.ＰＥＮＡＮＡu4OnyXMY5p
whether to talk to him or her, or adjust the content336Please respect copyright.ＰＥＮＡＮＡAD6SB2Bq33
of the conversation, physical distance, etc., to336Please respect copyright.ＰＥＮＡＮＡFlmZNHwVT3
avoid unwanted or achieve Desired emotions,336Please respect copyright.ＰＥＮＡＮＡBvUxU7RjZ8
such as avoiding embarrassment, or staying as336Please respect copyright.ＰＥＮＡＮＡ6E2MBvoMmf
natural as possible.336Please respect copyright.ＰＥＮＡＮＡGi0DLC6DMJ
Attentional 注意336Please respect copyright.ＰＥＮＡＮＡuWSRWuSYlN
Deployment 部署/ 投放336Please respect copyright.ＰＥＮＡＮＡ5ZBx6RZO45
3.(Attentional deployment)(注意投放)336Please respect copyright.ＰＥＮＡＮＡu6WceHCjt0
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠336Please respect copyright.ＰＥＮＡＮＡOhr0vRVDQo
的個人行為調整。雖然如此，四周環境及他人的反336Please respect copyright.ＰＥＮＡＮＡSFb4geqM2Q
應甚至可能不如我們預期。我們的周圍環境和生活336Please respect copyright.ＰＥＮＡＮＡWMPhnvbrOd
之中實際上還充滿了許許多多其他事物 ，而部分的336Please respect copyright.ＰＥＮＡＮＡuyHDeEsWnY
事物會超過大機會引起適當的情緒反應。這個將注336Please respect copyright.ＰＥＮＡＮＡmHRibi8t6l
意力集中或轉移開的過程，就是注意投放。其中一336Please respect copyright.ＰＥＮＡＮＡhbxAvTfdeH
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336Please respect copyright.ＰＥＮＡＮＡVa9jIVCMDp
擇專注 下次面試機會或自己的其他興趣，這樣我們336Please respect copyright.ＰＥＮＡＮＡxVk0jVz0y5
可以減少相關情緒的出現及其帶來的影響。適用範336Please respect copyright.ＰＥＮＡＮＡ82CY03Qvvx
圍方面，有研究指出，它在應對高強度的情緒時，336Please respect copyright.ＰＥＮＡＮＡCh7iWySLz0
由於易於應用，因此比起其他 方法有效。而且，沉336Please respect copyright.ＰＥＮＡＮＡxsUbwh5Sct
思（反芻）和憂慮（令人擔憂）等也算是把關注由336Please respect copyright.ＰＥＮＡＮＡImzVoN7e7s
情緒分散至思考，以免直接受情緒影響的方法，不336Please respect copyright.ＰＥＮＡＮＡca4ClGEwCU
過這些方法可能會使人的思想集中在而不是情緒上336Please respect copyright.ＰＥＮＡＮＡxk13CJVMCa
，最後 “樹洞香港Futee Thisking heent”可能會適度336Please respect copyright.ＰＥＮＡＮＡHKpukzFacz
得其反，造成造成的情緒影響。336Please respect copyright.ＰＥＮＡＮＡOPpdcOZUt4
Sometimes even though it is difficult to choose the336Please respect copyright.ＰＥＮＡＮＡwFoQlsVOxm
surrounding situation, we still rely on personal336Please respect copyright.ＰＥＮＡＮＡHYYnrH8HJ8
behavior adjustment. Even so, the surrounding336Please respect copyright.ＰＥＮＡＮＡrZNEIutogR
environment and the reactions of others may still336Please respect copyright.ＰＥＮＡＮＡ1C9RAdKuTq
be worse than we expected. Our surrounding336Please respect copyright.ＰＥＮＡＮＡf27ioZjtNl
environment and life are actually full of many other336Please respect copyright.ＰＥＮＡＮＡ1ZidGaEcrv
things, and some things have a greater chance of336Please respect copyright.ＰＥＮＡＮＡR38y3RJo1y
eliciting appropriate
emotional reactions. This process of focusing or336Please respect copyright.ＰＥＮＡＮＡGLf64AdAzc
removing one's attention is to pay attention. One336Please respect copyright.ＰＥＮＡＮＡSzsgMgnKSB
of the main methods is to distraction. For example,336Please respect copyright.ＰＥＮＡＮＡJgqgUFeavY
if you are frustrated in your job search, you can336Please respect copyright.ＰＥＮＡＮＡALtJdYmn6m
choose to focus on the next interview opportunity336Please respect copyright.ＰＥＮＡＮＡiHxqcM6bon
or your other interests, so that we can reduce the336Please respect copyright.ＰＥＮＡＮＡyMLFxgBFVo
appearance of related emotions and their impact.336Please respect copyright.ＰＥＮＡＮＡgyRw5zW7dF
In terms of scope of application, some studies336Please respect copyright.ＰＥＮＡＮＡdl6djQ2xCY
have pointed out that it is more effective than other336Please respect copyright.ＰＥＮＡＮＡ7fxl3xPjpm
methods because it is easy to apply when dealing336Please respect copyright.ＰＥＮＡＮＡLmphTJfiwr
with high-intensity emotions. In addition,336Please respect copyright.ＰＥＮＡＮＡHJXhM0XWpE
rumination and worrying can also be regarded as336Please respect copyright.ＰＥＮＡＮＡ4bwLXFypKd
methods for distracting attention from emotions to336Please respect copyright.ＰＥＮＡＮＡ0uY8QbZB31
thinking, so as not to be directly affected by336Please respect copyright.ＰＥＮＡＮＡsGyPCBajcx
emotions, but these methods may cause people to336Please respect copyright.ＰＥＮＡＮＡ3os0Jfvd7y
focus on negative emotions, which may be336Please respect copyright.ＰＥＮＡＮＡBWEXN8wkEZ
counterproductive
in the end. , Causing greater emotional impact.336Please respect copyright.ＰＥＮＡＮＡMcq0hNVCim
"Tree Hole Hong Kong Futee Thisking heent336Please respect copyright.ＰＥＮＡＮＡhqrQuotznx
Cognitive 認知性336Please respect copyright.ＰＥＮＡＮＡxpuFj7JD4I
change 改變/變化336Please respect copyright.ＰＥＮＡＮＡiCfo7zuc6R
trian 訓練336Please respect copyright.ＰＥＮＡＮＡbVoq3Xf8VN
4.(Cognitive change)(改變認知)336Please respect copyright.ＰＥＮＡＮＡCafC1keKDf
不過，事情的好與壞往往只是角度和認知的問題，336Please respect copyright.ＰＥＮＡＮＡHHESztpVgB
所以如果我們可改變對情況的評估，從而改變其 情336Please respect copyright.ＰＥＮＡＮＡ6BjwEqQGRS
緒暗示。而改變認知中的主要方法之一，是重新評336Please respect copyright.ＰＥＮＡＮＡDIsEoQLuYG
估認知（認知重新評估）。它的意思是透過重新演336Please respect copyright.ＰＥＮＡＮＡdEphnOAJqO
譯譯事件的會義，以改變事件的情緒影響。如果我336Please respect copyright.ＰＥＮＡＮＡY74VvEiaYi
們考試不及格，好友卻 考了第一，我們或會有嫉妒336Please respect copyright.ＰＥＮＡＮＡ80S3QQ5XfO
忌，埋怨等反應，但如果我們改變這一事的理解，336Please respect copyright.ＰＥＮＡＮＡo12zjbGoGl
解釋為為好友自豪，並決定見賢思齊的話，便可以336Please respect copyright.ＰＥＮＡＮＡ68x7yUVpxo
把它的情緒轉化為正面，甚至 化作動力。而心理學336Please respect copyright.ＰＥＮＡＮＡmKJZumwcJ9
研究亦指出，這方法對我們健康和人際關係都有正336Please respect copyright.ＰＥＮＡＮＡWWej8WDhQK
面影響；不過，它由於難以克服，往往較適用於應336Please respect copyright.ＰＥＮＡＮＡ4oM1w8rX5l
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 utee336Please respect copyright.ＰＥＮＡＮＡA3ytRTS4sy
Thiking Phontnct。336Please respect copyright.ＰＥＮＡＮＡkd8EF4Po0A
Although the above three methods are effective,336Please respect copyright.ＰＥＮＡＮＡryDUI6Ntxs
they have not really changed the causal336Please respect copyright.ＰＥＮＡＮＡu5bBtvNNmV
relationship between the situation and our336Please respect copyright.ＰＥＮＡＮＡ7B2mRsIFz1
emotions. However, whether things are good or336Please respect copyright.ＰＥＮＡＮＡqQoOgKkNgZ
bad is often just a matter of perspective and336Please respect copyright.ＰＥＮＡＮＡRbQSdFBGg7
perception, so if we can change our assessment of336Please respect copyright.ＰＥＮＡＮＡwjNUcVk1Ml
the situation, we can change its emotional336Please respect copyright.ＰＥＮＡＮＡnXzqsdNvLb
meaning. One of the main ways to change336Please respect copyright.ＰＥＮＡＮＡKipRqN2i71
cognition is to re-evaluate cognition (cognitive336Please respect copyright.ＰＥＮＡＮＡUQvaHgIRp2
reappraisal). It means to change the emotional336Please respect copyright.ＰＥＮＡＮＡX9SICQmjO7
impact of the event by reinterpreting the meaning336Please respect copyright.ＰＥＮＡＮＡDfaRXEuW5N
of the event. If we fail the exam and our friend336Please respect copyright.ＰＥＮＡＮＡpXs21hL9iE
gets the first place, we may react with jealousy and336Please respect copyright.ＰＥＮＡＮＡAQPrst2zGU
complaint, but if we change our understanding of336Please respect copyright.ＰＥＮＡＮＡ76qT2DQMZ2
the matter and interpret it as being proud of a336Please respect copyright.ＰＥＮＡＮＡ8vir9sGTBz
friend and decide to
see the best, we can Negative emotions turn into336Please respect copyright.ＰＥＮＡＮＡweE6A8ASQR
positive, even into motivation. And psychological336Please respect copyright.ＰＥＮＡＮＡP2QQErbDPJ
research also pointed out that this method has a336Please respect copyright.ＰＥＮＡＮＡ1qd1kd2VTQ
positive impact on our health and interpersonal336Please respect copyright.ＰＥＮＡＮＡItNMjtcjna
relationships; however, because of its greater336Please respect copyright.ＰＥＮＡＮＡ49W48yfnJS
difficulty, it is often more suitable for coping with336Please respect copyright.ＰＥＮＡＮＡugolOCts0R
lower-intensity emotions, and it is more likely to be336Please respect copyright.ＰＥＮＡＮＡdlIH4rCYEd
used in certain situations. It will happen in336Please respect copyright.ＰＥＮＡＮＡekwFyifNGq
batches. "Tree Hole Hong Kong THK utee Thiking336Please respect copyright.ＰＥＮＡＮＡWkllQeepdl
Phontnct.336Please respect copyright.ＰＥＮＡＮＡ78rjxLFLLf
response 反應/響應336Please respect copyright.ＰＥＮＡＮＡ3CfQzSPcaR
modulation 調製336Please respect copyright.ＰＥＮＡＮＡSuo0grTMSW
5.(Response modulation)(反應調製)336Please respect copyright.ＰＥＮＡＮＡF16N29MsXH
此方法和上面某些方法有相當大的差異：前原因是336Please respect copyright.ＰＥＮＡＮＡ9XJmH65D4X
因為用於出現情緒反應之前，被合稱為“前攝調節336Please respect copyright.ＰＥＮＡＮＡDHIaXrD1sN
”（antcedent-focused）；第五種由於用於發生情緒336Please respect copyright.ＰＥＮＡＮＡK2Qkwb2eJg
反應後， 反應調製當中有大量涉及不同類型行為，336Please respect copyright.ＰＥＮＡＮＡlyJn56HbF7
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336Please respect copyright.ＰＥＮＡＮＡ2K364WCDpL
，我們也必須考慮 另外，壓抑表達（表情抑制）也336Please respect copyright.ＰＥＮＡＮＡVkRfULN381
是一個方法把情緒忍住不表達出來，雖然對控製表336Please respect copyright.ＰＥＮＡＮＡUnPfckfbuP
情，心率等有一定 用處，分數開始重新評估認知，336Please respect copyright.ＰＥＮＡＮＡgbSQ7STC4T
它對克制的情緒作用減少：而因為它更刻意意，所336Please respect copyright.ＰＥＮＡＮＡ8UazslEgHc
耗用能量代謝：它也可能損害我們表達正面情緒的336Please respect copyright.ＰＥＮＡＮＡpSvETdenbf
能力，減少我們的社交能力，對 如果真的要使用此336Please respect copyright.ＰＥＮＡＮＡEAhtbWzzM2
方法，也適當小心使用。“樹洞香港THK utee336Please respect copyright.ＰＥＮＡＮＡjsLrNlJ7XT
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱336Please respect copyright.ＰＥＮＡＮＡocVECuX5mA
症症狀有正向關係），因此相形見細。336Please respect copyright.ＰＥＮＡＮＡBPqorAsLoH
This method is quite different from the above four336Please respect copyright.ＰＥＮＡＮＡ3B7sGMKIHi
methods: the first four are collectively called336Please respect copyright.ＰＥＮＡＮＡCtcYN30eiC
"antecedent-focused" because they are used336Please respect copyright.ＰＥＮＡＮＡIbX1Npnt4k
before emotional reactions occur; the fifth one is336Please respect copyright.ＰＥＮＡＮＡZuSWJE5tFp
used after emotional reactions occur. Are336Please respect copyright.ＰＥＮＡＮＡFnAJ52fmjA
classified as "response-focused"). Many of the336Please respect copyright.ＰＥＮＡＮＡm3rxET74kD
response modulations involve different types of336Please respect copyright.ＰＥＮＡＮＡsJyI0w8oP1
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain336Please respect copyright.ＰＥＮＡＮＡNjxF3c4G95
effects on emotional management; however, we336Please respect copyright.ＰＥＮＡＮＡc0yYRvA6Tg
must also consider the long-term impact of these336Please respect copyright.ＰＥＮＡＮＡui4bHeqeVT
methods on our physical and mental health to336Please respect copyright.ＰＥＮＡＮＡb3O3V4O8Uh
prevent Problems such as alcohol and drug336Please respect copyright.ＰＥＮＡＮＡIK6UUqACwF
abuse. In addition, expressive suppression is also336Please respect copyright.ＰＥＮＡＮＡNizdnwhD7h
a method to suppress emotions. Although it is336Please respect copyright.ＰＥＮＡＮＡPJpg5sHYOO
useful for controlling expressions and heart rate, it336Please respect copyright.ＰＥＮＡＮＡEElWmN1QxS
has a lower effect on restraining negative emotions336Please respect copyright.ＰＥＮＡＮＡLuDc7vcUSz
than reevaluating cognition: and because it is more336Please respect copyright.ＰＥＮＡＮＡYqkMv8G7ND
effective. To be deliberate, it consumes more336Please respect copyright.ＰＥＮＡＮＡuDZ9lkCGFk
energy: it may also damage our ability to express336Please respect copyright.ＰＥＮＡＮＡgXTovp2nWl
positive emotions, weaken our social skills, and is336Please respect copyright.ＰＥＮＡＮＡjDdLviICuP
unhealthy for physical and mental development336Please respect copyright.ＰＥＮＡＮＡGZN9gpQVpi
(for example, it has a positive relationship with336Please respect copyright.ＰＥＮＡＮＡyR3xEfg8hM
depression symptoms), so it is different. If you336Please respect copyright.ＰＥＮＡＮＡmECxZrUrHP
really want to use
this method, you should also use it carefully. "Tree336Please respect copyright.ＰＥＮＡＮＡ1g72n8hWGb
Hole Hong Kong THK utee Thiking Phontnct.
