x
Relieve 緩解314Please respect copyright.ＰＥＮＡＮＡKHItVjdMGY
Situation 情境/情況314Please respect copyright.ＰＥＮＡＮＡrorHiYbwdg
Selection 選擇314Please respect copyright.ＰＥＮＡＮＡbVrJX7Bi7P
Accurately 準確314Please respect copyright.ＰＥＮＡＮＡ9wh3P5TJ0k
comfortable 舒服的314Please respect copyright.ＰＥＮＡＮＡouV9EAAgxh
emotion-related 情緒相關314Please respect copyright.ＰＥＮＡＮＡmpWxGJig2N
pressured 壓力大314Please respect copyright.ＰＥＮＡＮＡpvjCAjUJHI
1.(Situation selection)（情境選擇）314Please respect copyright.ＰＥＮＡＮＡcV2HnrZhG0
我們在酒吧，我們會感到舒暢：在面對課本時，我314Please respect copyright.ＰＥＮＡＮＡ8IvfqLUgGo
們會感到有壓力。情境選擇涉及選擇避免或接近某314Please respect copyright.ＰＥＮＡＮＡTOs16o5JD0
些特殊的情況。選擇避免開或減少 某些情境時，我314Please respect copyright.ＰＥＮＡＮＡDFc2Bp8277
們可以減低出現相對應情緒的機會；反之，如果想314Please respect copyright.ＰＥＮＡＮＡLYFgq49Mvw
引引起某些特定情緒，我們可以主動進入相關的情314Please respect copyright.ＰＥＮＡＮＡugzTuXUaMG
境中。我們在客廳中，也常常用到這些技巧。 想緩314Please respect copyright.ＰＥＮＡＮＡ446Hhz7b9y
解緩解壓力，我們可以選擇暫時放下工作，離開令314Please respect copyright.ＰＥＮＡＮＡWh8NrknkfS
自己覺得有壓力的環境。又或者想感受快感時，便314Please respect copyright.ＰＥＮＡＮＡpM9eIQVmF4
會約好友把酒談歡不過，要善用這招並不容易，因314Please respect copyright.ＰＥＮＡＮＡUlxquDheVQ
為人很難 準確的預料未來的情緒反應，與多年不見314Please respect copyright.ＰＥＮＡＮＡMJMPnJHxeL
的朋友聚舊，最後會有什麼反應，很難說得準。故314Please respect copyright.ＰＥＮＡＮＡRzg5YU1yer
此，我們往往無法準確而適當地判斷應避免或接近314Please respect copyright.ＰＥＮＡＮＡYapH1QCv14
某種情境。314Please respect copyright.ＰＥＮＡＮＡkfiSt6zYFq
We can think of many emotion-related situations.314Please respect copyright.ＰＥＮＡＮＡ8tQ7au1CsE
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 get314Please respect copyright.ＰＥＮＡＮＡFA50NXg5p4
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.314Please respect copyright.ＰＥＮＡＮＡgBrpUoXhpx
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 will314Please respect copyright.ＰＥＮＡＮＡ4CEF21z0Z0
happen in the end when you get together with314Please respect copyright.ＰＥＮＡＮＡcbm83GmRq0
friends you have not seen for many
years It's hard to be precise. Therefore, we are314Please respect copyright.ＰＥＮＡＮＡSOPiLxMhuY
often unable to accurately and appropriately judge314Please respect copyright.ＰＥＮＡＮＡHoi57990Qf
which situations to avoid or approach.314Please respect copyright.ＰＥＮＡＮＡ9A7yMsG2Xl
Modification 調整/修改314Please respect copyright.ＰＥＮＡＮＡHSjwJwie70
2.(Situation modification)(情境調整)314Please respect copyright.ＰＥＮＡＮＡsHbwBYYGI1
有時我們縱使難以選擇周圍的情境但仍可靠的個人314Please respect copyright.ＰＥＮＡＮＡ0jEEzpl0uf
行為調整。情境調整是修改外在，周圍（而非內心314Please respect copyright.ＰＥＮＡＮＡpKxWQj32cu
世界）的情境以改變環境帶來的情緒影響。例如如314Please respect copyright.ＰＥＮＡＮＡRoEzJxQlLg
果我們突然遇上上前度的話 ，我們可透過預測自身314Please respect copyright.ＰＥＮＡＮＡzyToD0rw9y
情緒和可能出現的反應去決定要不要和他（她）說314Please respect copyright.ＰＥＮＡＮＡ4FCr4RHygb
話，又或者調節個性的內容，身體距離等，造成不314Please respect copyright.ＰＥＮＡＮＡpmQLgnsFYX
想要或達致想要的情緒，如避免尷尬， 或保留自然314Please respect copyright.ＰＥＮＡＮＡxLYsrCgVaB
。314Please respect copyright.ＰＥＮＡＮＡQEN8Rfkx7o
Sometimes, even though it is difficult to choose the314Please respect copyright.ＰＥＮＡＮＡqwZgzYsqFO
surrounding situation, we still rely on personal314Please respect copyright.ＰＥＮＡＮＡM26C99jVRD
behavior adjustment. Situational adjustment is to314Please respect copyright.ＰＥＮＡＮＡx94yzYFhRM
modify the external and surrounding (not the inner314Please respect copyright.ＰＥＮＡＮＡw1Dxlg4KRn
world) situation to change the emotional
impact of the environment. For example, if we314Please respect copyright.ＰＥＮＡＮＡgKgDJLrXS1
suddenly meet the former degree, we can predict314Please respect copyright.ＰＥＮＡＮＡqIzDufM8bP
our own emotions and possible reactions to decide314Please respect copyright.ＰＥＮＡＮＡWbR2v7ZQir
whether to talk to him or her, or adjust the content314Please respect copyright.ＰＥＮＡＮＡM6JORU3wLj
of the conversation, physical distance, etc., to314Please respect copyright.ＰＥＮＡＮＡROQEytAm4q
avoid unwanted or achieve Desired emotions,314Please respect copyright.ＰＥＮＡＮＡ2EeML8bYtT
such as avoiding embarrassment, or staying as314Please respect copyright.ＰＥＮＡＮＡ8FyMLebPNR
natural as possible.314Please respect copyright.ＰＥＮＡＮＡQZKFZzdUCj
Attentional 注意314Please respect copyright.ＰＥＮＡＮＡLZaQ44L3e1
Deployment 部署/ 投放314Please respect copyright.ＰＥＮＡＮＡ78LDkmcRVf
3.(Attentional deployment)(注意投放)314Please respect copyright.ＰＥＮＡＮＡIsjruuB56c
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠314Please respect copyright.ＰＥＮＡＮＡp1MYTrNzh0
的個人行為調整。雖然如此，四周環境及他人的反314Please respect copyright.ＰＥＮＡＮＡ4eQ1QgsynI
應甚至可能不如我們預期。我們的周圍環境和生活314Please respect copyright.ＰＥＮＡＮＡuHYaglfm0w
之中實際上還充滿了許許多多其他事物 ，而部分的314Please respect copyright.ＰＥＮＡＮＡFujWIieo6n
事物會超過大機會引起適當的情緒反應。這個將注314Please respect copyright.ＰＥＮＡＮＡ8R0es8NNhJ
意力集中或轉移開的過程，就是注意投放。其中一314Please respect copyright.ＰＥＮＡＮＡTKb436Rzqx
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314Please respect copyright.ＰＥＮＡＮＡIvkyGqUaGi
擇專注 下次面試機會或自己的其他興趣，這樣我們314Please respect copyright.ＰＥＮＡＮＡbZyTQDnoMt
可以減少相關情緒的出現及其帶來的影響。適用範314Please respect copyright.ＰＥＮＡＮＡXV3qFAzHGc
圍方面，有研究指出，它在應對高強度的情緒時，314Please respect copyright.ＰＥＮＡＮＡNRkJsYmwa1
由於易於應用，因此比起其他 方法有效。而且，沉314Please respect copyright.ＰＥＮＡＮＡyyjXbF60Wm
思（反芻）和憂慮（令人擔憂）等也算是把關注由314Please respect copyright.ＰＥＮＡＮＡt6b806lCtq
情緒分散至思考，以免直接受情緒影響的方法，不314Please respect copyright.ＰＥＮＡＮＡOgZArps5u7
過這些方法可能會使人的思想集中在而不是情緒上314Please respect copyright.ＰＥＮＡＮＡlaz728RljN
，最後 “樹洞香港Futee Thisking heent”可能會適度314Please respect copyright.ＰＥＮＡＮＡw2YFPBAIpb
得其反，造成造成的情緒影響。314Please respect copyright.ＰＥＮＡＮＡSFrChstzFR
Sometimes even though it is difficult to choose the314Please respect copyright.ＰＥＮＡＮＡLpiBn5ITpU
surrounding situation, we still rely on personal314Please respect copyright.ＰＥＮＡＮＡHV7xWgHOxE
behavior adjustment. Even so, the surrounding314Please respect copyright.ＰＥＮＡＮＡZeii79oKV8
environment and the reactions of others may still314Please respect copyright.ＰＥＮＡＮＡtfeSmyPjTi
be worse than we expected. Our surrounding314Please respect copyright.ＰＥＮＡＮＡO5ST8IQNXt
environment and life are actually full of many other314Please respect copyright.ＰＥＮＡＮＡR26jxPGh1T
things, and some things have a greater chance of314Please respect copyright.ＰＥＮＡＮＡAqFf4v1xAy
eliciting appropriate
emotional reactions. This process of focusing or314Please respect copyright.ＰＥＮＡＮＡa7IN4cxhRl
removing one's attention is to pay attention. One314Please respect copyright.ＰＥＮＡＮＡ1qkYF6QR38
of the main methods is to distraction. For example,314Please respect copyright.ＰＥＮＡＮＡNwoJpkcwzB
if you are frustrated in your job search, you can314Please respect copyright.ＰＥＮＡＮＡ257jNUTnBG
choose to focus on the next interview opportunity314Please respect copyright.ＰＥＮＡＮＡXBTvijXY4a
or your other interests, so that we can reduce the314Please respect copyright.ＰＥＮＡＮＡtBIeHmbYew
appearance of related emotions and their impact.314Please respect copyright.ＰＥＮＡＮＡSk0wIRyuss
In terms of scope of application, some studies314Please respect copyright.ＰＥＮＡＮＡToUdYlXQCt
have pointed out that it is more effective than other314Please respect copyright.ＰＥＮＡＮＡstN4LPe7qF
methods because it is easy to apply when dealing314Please respect copyright.ＰＥＮＡＮＡU8SwAdAGgn
with high-intensity emotions. In addition,314Please respect copyright.ＰＥＮＡＮＡBqq36O621p
rumination and worrying can also be regarded as314Please respect copyright.ＰＥＮＡＮＡB4HW7haBGH
methods for distracting attention from emotions to314Please respect copyright.ＰＥＮＡＮＡs9cpjatL3P
thinking, so as not to be directly affected by314Please respect copyright.ＰＥＮＡＮＡacL1CfLDkQ
emotions, but these methods may cause people to314Please respect copyright.ＰＥＮＡＮＡg5mYODhpeQ
focus on negative emotions, which may be314Please respect copyright.ＰＥＮＡＮＡuQjVrhsXZ1
counterproductive
in the end. , Causing greater emotional impact.314Please respect copyright.ＰＥＮＡＮＡ1lJ5fAsocY
"Tree Hole Hong Kong Futee Thisking heent314Please respect copyright.ＰＥＮＡＮＡmSXh9R1pNK
Cognitive 認知性314Please respect copyright.ＰＥＮＡＮＡDfYU1RCE0i
change 改變/變化314Please respect copyright.ＰＥＮＡＮＡoSSb52bZt9
trian 訓練314Please respect copyright.ＰＥＮＡＮＡLlfViAkLnt
4.(Cognitive change)(改變認知)314Please respect copyright.ＰＥＮＡＮＡhq3ZdQJrpC
不過，事情的好與壞往往只是角度和認知的問題，314Please respect copyright.ＰＥＮＡＮＡe2Yg5WIQd5
所以如果我們可改變對情況的評估，從而改變其 情314Please respect copyright.ＰＥＮＡＮＡI6169LjQvi
緒暗示。而改變認知中的主要方法之一，是重新評314Please respect copyright.ＰＥＮＡＮＡ9RhQ5rFNhS
估認知（認知重新評估）。它的意思是透過重新演314Please respect copyright.ＰＥＮＡＮＡywEEh8BNzX
譯譯事件的會義，以改變事件的情緒影響。如果我314Please respect copyright.ＰＥＮＡＮＡZTLqya4Rxu
們考試不及格，好友卻 考了第一，我們或會有嫉妒314Please respect copyright.ＰＥＮＡＮＡ0m8lNOacsl
忌，埋怨等反應，但如果我們改變這一事的理解，314Please respect copyright.ＰＥＮＡＮＡSIGeJgfxTH
解釋為為好友自豪，並決定見賢思齊的話，便可以314Please respect copyright.ＰＥＮＡＮＡCpL43MZCkX
把它的情緒轉化為正面，甚至 化作動力。而心理學314Please respect copyright.ＰＥＮＡＮＡVPll053lhK
研究亦指出，這方法對我們健康和人際關係都有正314Please respect copyright.ＰＥＮＡＮＡ8VDuH0hwAN
面影響；不過，它由於難以克服，往往較適用於應314Please respect copyright.ＰＥＮＡＮＡswiwlmlyOL
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 utee314Please respect copyright.ＰＥＮＡＮＡUQfmvPLSXO
Thiking Phontnct。314Please respect copyright.ＰＥＮＡＮＡfqxBrYvCRd
Although the above three methods are effective,314Please respect copyright.ＰＥＮＡＮＡ77DzbBmxee
they have not really changed the causal314Please respect copyright.ＰＥＮＡＮＡhnvdoNXkqV
relationship between the situation and our314Please respect copyright.ＰＥＮＡＮＡ9HTtEtfQuV
emotions. However, whether things are good or314Please respect copyright.ＰＥＮＡＮＡMT6SIPjwbP
bad is often just a matter of perspective and314Please respect copyright.ＰＥＮＡＮＡElDAuajVvo
perception, so if we can change our assessment of314Please respect copyright.ＰＥＮＡＮＡJKc1H7NLaQ
the situation, we can change its emotional314Please respect copyright.ＰＥＮＡＮＡ8jt8HoODmh
meaning. One of the main ways to change314Please respect copyright.ＰＥＮＡＮＡFd9aJDRbq1
cognition is to re-evaluate cognition (cognitive314Please respect copyright.ＰＥＮＡＮＡIwvEWgFgXY
reappraisal). It means to change the emotional314Please respect copyright.ＰＥＮＡＮＡpJVHlbdRRm
impact of the event by reinterpreting the meaning314Please respect copyright.ＰＥＮＡＮＡUWcs5EVXfr
of the event. If we fail the exam and our friend314Please respect copyright.ＰＥＮＡＮＡkPPmtmoXJT
gets the first place, we may react with jealousy and314Please respect copyright.ＰＥＮＡＮＡv19zJfCXm4
complaint, but if we change our understanding of314Please respect copyright.ＰＥＮＡＮＡorJxHOBWK2
the matter and interpret it as being proud of a314Please respect copyright.ＰＥＮＡＮＡeRaTA5d0Iz
friend and decide to
see the best, we can Negative emotions turn into314Please respect copyright.ＰＥＮＡＮＡWR2cVqTWB4
positive, even into motivation. And psychological314Please respect copyright.ＰＥＮＡＮＡfMNdSWLLLL
research also pointed out that this method has a314Please respect copyright.ＰＥＮＡＮＡOLvsuNSYwr
positive impact on our health and interpersonal314Please respect copyright.ＰＥＮＡＮＡ96YSB8pz9Q
relationships; however, because of its greater314Please respect copyright.ＰＥＮＡＮＡ94YiLbSimw
difficulty, it is often more suitable for coping with314Please respect copyright.ＰＥＮＡＮＡDy2Tco5cTw
lower-intensity emotions, and it is more likely to be314Please respect copyright.ＰＥＮＡＮＡ1t953OIyxE
used in certain situations. It will happen in314Please respect copyright.ＰＥＮＡＮＡj2dcvkRXCR
batches. "Tree Hole Hong Kong THK utee Thiking314Please respect copyright.ＰＥＮＡＮＡv9ukYmDMQC
Phontnct.314Please respect copyright.ＰＥＮＡＮＡIbygfZQDTf
response 反應/響應314Please respect copyright.ＰＥＮＡＮＡGQpOocBZMz
modulation 調製314Please respect copyright.ＰＥＮＡＮＡhIvw50zRTX
5.(Response modulation)(反應調製)314Please respect copyright.ＰＥＮＡＮＡWWljAhFcwz
此方法和上面某些方法有相當大的差異：前原因是314Please respect copyright.ＰＥＮＡＮＡjtMe3myUPZ
因為用於出現情緒反應之前，被合稱為“前攝調節314Please respect copyright.ＰＥＮＡＮＡ4N4sy6Cyk0
”（antcedent-focused）；第五種由於用於發生情緒314Please respect copyright.ＰＥＮＡＮＡxwehE5vQcm
反應後， 反應調製當中有大量涉及不同類型行為，314Please respect copyright.ＰＥＮＡＮＡRswO3WP1PG
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314Please respect copyright.ＰＥＮＡＮＡ6XkcWyJRB6
，我們也必須考慮 另外，壓抑表達（表情抑制）也314Please respect copyright.ＰＥＮＡＮＡZvZs0EdbLP
是一個方法把情緒忍住不表達出來，雖然對控製表314Please respect copyright.ＰＥＮＡＮＡbx3ApodfxY
情，心率等有一定 用處，分數開始重新評估認知，314Please respect copyright.ＰＥＮＡＮＡaG2obiDeHg
它對克制的情緒作用減少：而因為它更刻意意，所314Please respect copyright.ＰＥＮＡＮＡqP09IUDO0g
耗用能量代謝：它也可能損害我們表達正面情緒的314Please respect copyright.ＰＥＮＡＮＡ9wzVi5q7jU
能力，減少我們的社交能力，對 如果真的要使用此314Please respect copyright.ＰＥＮＡＮＡegqSQOv42J
方法，也適當小心使用。“樹洞香港THK utee314Please respect copyright.ＰＥＮＡＮＡUeOJEInFob
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱314Please respect copyright.ＰＥＮＡＮＡ5kdKuw7WCZ
症症狀有正向關係），因此相形見細。314Please respect copyright.ＰＥＮＡＮＡBeyaBqZhP2
This method is quite different from the above four314Please respect copyright.ＰＥＮＡＮＡFJ1FCZKh3c
methods: the first four are collectively called314Please respect copyright.ＰＥＮＡＮＡJP3r2s6wcC
"antecedent-focused" because they are used314Please respect copyright.ＰＥＮＡＮＡBt8s0JvAa2
before emotional reactions occur; the fifth one is314Please respect copyright.ＰＥＮＡＮＡNB9mPmg1zO
used after emotional reactions occur. Are314Please respect copyright.ＰＥＮＡＮＡGVeRSnNORz
classified as "response-focused"). Many of the314Please respect copyright.ＰＥＮＡＮＡ3anMPaNZCn
response modulations involve different types of314Please respect copyright.ＰＥＮＡＮＡ5orK6mriYk
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain314Please respect copyright.ＰＥＮＡＮＡfycLt9aMj8
effects on emotional management; however, we314Please respect copyright.ＰＥＮＡＮＡX4Lj3KGsDS
must also consider the long-term impact of these314Please respect copyright.ＰＥＮＡＮＡAwQ2I2zG1m
methods on our physical and mental health to314Please respect copyright.ＰＥＮＡＮＡBqKprJJR4N
prevent Problems such as alcohol and drug314Please respect copyright.ＰＥＮＡＮＡIYMEcvtDVE
abuse. In addition, expressive suppression is also314Please respect copyright.ＰＥＮＡＮＡS9eVecE6Bs
a method to suppress emotions. Although it is314Please respect copyright.ＰＥＮＡＮＡytRLis8GiH
useful for controlling expressions and heart rate, it314Please respect copyright.ＰＥＮＡＮＡTSKdHGwznb
has a lower effect on restraining negative emotions314Please respect copyright.ＰＥＮＡＮＡhdDtXurDYF
than reevaluating cognition: and because it is more314Please respect copyright.ＰＥＮＡＮＡCayWUl0Vp5
effective. To be deliberate, it consumes more314Please respect copyright.ＰＥＮＡＮＡ4vwNkVrWuq
energy: it may also damage our ability to express314Please respect copyright.ＰＥＮＡＮＡpv9JRYfWEB
positive emotions, weaken our social skills, and is314Please respect copyright.ＰＥＮＡＮＡkp6MB8hHjb
unhealthy for physical and mental development314Please respect copyright.ＰＥＮＡＮＡw6L5lSz07H
(for example, it has a positive relationship with314Please respect copyright.ＰＥＮＡＮＡ70Ys3XXv7K
depression symptoms), so it is different. If you314Please respect copyright.ＰＥＮＡＮＡob4bkyRC30
really want to use
this method, you should also use it carefully. "Tree314Please respect copyright.ＰＥＮＡＮＡPaeaLKXabQ
Hole Hong Kong THK utee Thiking Phontnct.
