Relieve 緩解204Please respect copyright.PENANA8zF2sLZGWN
Situation 情境/情況204Please respect copyright.PENANAFypccnen0f
Selection 選擇204Please respect copyright.PENANA736cqzcV0m
Accurately 準確204Please respect copyright.PENANAcSBTRsBVA9
comfortable 舒服的204Please respect copyright.PENANAJBhT37YfKt
emotion-related 情緒相關204Please respect copyright.PENANAxcL8NynmZg
pressured 壓力大204Please respect copyright.PENANAlZgujtgNv8
1.(Situation selection)(情境選擇)204Please respect copyright.PENANApPG5mc0sVn
我們在酒吧,我們會感到舒暢:在面對課本時,我204Please respect copyright.PENANAXC3eqo9uqz
們會感到有壓力。情境選擇涉及選擇避免或接近某204Please respect copyright.PENANAvtP9f80Shj
些特殊的情況。選擇避免開或減少 某些情境時,我204Please respect copyright.PENANAvypId3ZoOI
們可以減低出現相對應情緒的機會;反之,如果想204Please respect copyright.PENANAvZp9yGnkem
引引起某些特定情緒,我們可以主動進入相關的情204Please respect copyright.PENANAvSmtDQfz11
境中。我們在客廳中,也常常用到這些技巧。 想緩204Please respect copyright.PENANAOcqpUeErPn
解緩解壓力,我們可以選擇暫時放下工作,離開令204Please respect copyright.PENANA17U28Cvque
自己覺得有壓力的環境。又或者想感受快感時,便204Please respect copyright.PENANA3vHkbLtqY2
會約好友把酒談歡不過,要善用這招並不容易,因204Please respect copyright.PENANAer34kV1gDX
為人很難 準確的預料未來的情緒反應,與多年不見204Please respect copyright.PENANAQJIz3H2Qwq
的朋友聚舊,最後會有什麼反應,很難說得準。故204Please respect copyright.PENANAveVspZG4xX
此,我們往往無法準確而適當地判斷應避免或接近204Please respect copyright.PENANABUrHV6jM7p
某種情境。204Please respect copyright.PENANAJD62i0xULP
We can think of many emotion-related situations.204Please respect copyright.PENANAZS2s7qIoW4
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 get204Please respect copyright.PENANAqbMMqowYqU
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.204Please respect copyright.PENANAe6trHunP5T
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 will204Please respect copyright.PENANAxG7mMzIRXp
happen in the end when you get together with204Please respect copyright.PENANAQR530RYsSh
friends you have not seen for many
years It's hard to be precise. Therefore, we are204Please respect copyright.PENANAY0ZeP5Pc6D
often unable to accurately and appropriately judge204Please respect copyright.PENANAiQxeYmzBwu
which situations to avoid or approach.204Please respect copyright.PENANAvsiwnAq3n5
Modification 調整/修改204Please respect copyright.PENANA2ExlQTkDqp
2.(Situation modification)(情境調整)204Please respect copyright.PENANAIqB58Yp0qv
有時我們縱使難以選擇周圍的情境但仍可靠的個人204Please respect copyright.PENANAEytPF1Sk5e
行為調整。情境調整是修改外在,周圍(而非內心204Please respect copyright.PENANAMoCWXZxTng
世界)的情境以改變環境帶來的情緒影響。例如如204Please respect copyright.PENANAl9EdaHLyil
果我們突然遇上上前度的話 ,我們可透過預測自身204Please respect copyright.PENANAnyJ9EGUCX2
情緒和可能出現的反應去決定要不要和他(她)說204Please respect copyright.PENANAT98d71HD5S
話,又或者調節個性的內容,身體距離等,造成不204Please respect copyright.PENANAn9CiXt6EkW
想要或達致想要的情緒,如避免尷尬, 或保留自然204Please respect copyright.PENANAVMVUSsGhS3
。204Please respect copyright.PENANAKqIIYWF8oY
Sometimes, even though it is difficult to choose the204Please respect copyright.PENANA2P5EbwqIaC
surrounding situation, we still rely on personal204Please respect copyright.PENANALMJEbH5ND1
behavior adjustment. Situational adjustment is to204Please respect copyright.PENANASgtfMuNoYk
modify the external and surrounding (not the inner204Please respect copyright.PENANAEUzEVanoGY
world) situation to change the emotional
impact of the environment. For example, if we204Please respect copyright.PENANA1x8qTDqOGa
suddenly meet the former degree, we can predict204Please respect copyright.PENANAB3zYMjsO7N
our own emotions and possible reactions to decide204Please respect copyright.PENANA6f6zBLvyQ9
whether to talk to him or her, or adjust the content204Please respect copyright.PENANAXqDLBWDvyR
of the conversation, physical distance, etc., to204Please respect copyright.PENANAodqoflJK7s
avoid unwanted or achieve Desired emotions,204Please respect copyright.PENANAWCtJLFDDAl
such as avoiding embarrassment, or staying as204Please respect copyright.PENANAbwR0a1OG57
natural as possible.204Please respect copyright.PENANAbCfuqb3KvM
Attentional 注意204Please respect copyright.PENANAfQt6DDHAoU
Deployment 部署/ 投放204Please respect copyright.PENANAyzWs9jSLMk
3.(Attentional deployment)(注意投放)204Please respect copyright.PENANAu5QpJ1D4pN
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠204Please respect copyright.PENANAT2vXTh5Klk
的個人行為調整。雖然如此,四周環境及他人的反204Please respect copyright.PENANA3oo8vnE0B9
應甚至可能不如我們預期。我們的周圍環境和生活204Please respect copyright.PENANAGHmdbtCa2y
之中實際上還充滿了許許多多其他事物 ,而部分的204Please respect copyright.PENANAf0mv9tJgKq
事物會超過大機會引起適當的情緒反應。這個將注204Please respect copyright.PENANAMAXoZvqQLw
意力集中或轉移開的過程,就是注意投放。其中一204Please respect copyright.PENANADEcfull4Qg
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204Please respect copyright.PENANAaNkgNUK4pF
擇專注 下次面試機會或自己的其他興趣,這樣我們204Please respect copyright.PENANAz4IyKjN26U
可以減少相關情緒的出現及其帶來的影響。適用範204Please respect copyright.PENANAcpOie6wzWj
圍方面,有研究指出,它在應對高強度的情緒時,204Please respect copyright.PENANAZYcsdgkmPb
由於易於應用,因此比起其他 方法有效。而且,沉204Please respect copyright.PENANAEDyk6JLp5r
思(反芻)和憂慮(令人擔憂)等也算是把關注由204Please respect copyright.PENANAsjDkXifxJz
情緒分散至思考,以免直接受情緒影響的方法,不204Please respect copyright.PENANAGGRsGYLbiC
過這些方法可能會使人的思想集中在而不是情緒上204Please respect copyright.PENANAwscU71x0wI
,最後 “樹洞香港Futee Thisking heent”可能會適度204Please respect copyright.PENANAQZHLJLdqV9
得其反,造成造成的情緒影響。204Please respect copyright.PENANAWqucwdSlMN
Sometimes even though it is difficult to choose the204Please respect copyright.PENANAaeA8E5tV3c
surrounding situation, we still rely on personal204Please respect copyright.PENANAmYoG6SzaVf
behavior adjustment. Even so, the surrounding204Please respect copyright.PENANAUaHNI1BmHt
environment and the reactions of others may still204Please respect copyright.PENANAOrXh8IFQyX
be worse than we expected. Our surrounding204Please respect copyright.PENANAPVrsjEoqwZ
environment and life are actually full of many other204Please respect copyright.PENANAVzgi31rOb4
things, and some things have a greater chance of204Please respect copyright.PENANAOHDQwrYpAt
eliciting appropriate
emotional reactions. This process of focusing or204Please respect copyright.PENANAwYMKemY11Z
removing one's attention is to pay attention. One204Please respect copyright.PENANAhKWqk2skMm
of the main methods is to distraction. For example,204Please respect copyright.PENANATLHUy9Sl6N
if you are frustrated in your job search, you can204Please respect copyright.PENANAyOYzSttINj
choose to focus on the next interview opportunity204Please respect copyright.PENANAizJ3nrEEYt
or your other interests, so that we can reduce the204Please respect copyright.PENANAdvBWX238U1
appearance of related emotions and their impact.204Please respect copyright.PENANAyr4YSGbtkt
In terms of scope of application, some studies204Please respect copyright.PENANAiHGjRhlURp
have pointed out that it is more effective than other204Please respect copyright.PENANAZkqRQnzVLm
methods because it is easy to apply when dealing204Please respect copyright.PENANAK9bRoZbzmy
with high-intensity emotions. In addition,204Please respect copyright.PENANA1yfrdK8bbu
rumination and worrying can also be regarded as204Please respect copyright.PENANAXwFEIryEH0
methods for distracting attention from emotions to204Please respect copyright.PENANAQmAzom6Tr5
thinking, so as not to be directly affected by204Please respect copyright.PENANAeu3qK58dr7
emotions, but these methods may cause people to204Please respect copyright.PENANAGyybfAPOPs
focus on negative emotions, which may be204Please respect copyright.PENANAOty5UUWwd2
counterproductive
in the end. , Causing greater emotional impact.204Please respect copyright.PENANABESZKegjFH
"Tree Hole Hong Kong Futee Thisking heent204Please respect copyright.PENANAPKZWS6HsYK
Cognitive 認知性204Please respect copyright.PENANAabJ5na3mDy
change 改變/變化204Please respect copyright.PENANAqIbjqkFL7x
trian 訓練204Please respect copyright.PENANAO0HpPlWp4P
4.(Cognitive change)(改變認知)204Please respect copyright.PENANAWdaOOZHTcr
不過,事情的好與壞往往只是角度和認知的問題,204Please respect copyright.PENANAbBNbm6RjrO
所以如果我們可改變對情況的評估,從而改變其 情204Please respect copyright.PENANAu0uhOHXkJO
緒暗示。而改變認知中的主要方法之一,是重新評204Please respect copyright.PENANA6WWMhJKgds
估認知(認知重新評估)。它的意思是透過重新演204Please respect copyright.PENANApWvQaLD4T8
譯譯事件的會義,以改變事件的情緒影響。如果我204Please respect copyright.PENANAOZP0718jyt
們考試不及格,好友卻 考了第一,我們或會有嫉妒204Please respect copyright.PENANAtVTfLln2MG
忌,埋怨等反應,但如果我們改變這一事的理解,204Please respect copyright.PENANAITRxUhoFG3
解釋為為好友自豪,並決定見賢思齊的話,便可以204Please respect copyright.PENANAgCEcx0FcYP
把它的情緒轉化為正面,甚至 化作動力。而心理學204Please respect copyright.PENANAvekwitO1yq
研究亦指出,這方法對我們健康和人際關係都有正204Please respect copyright.PENANA2ezyLPWMv9
面影響;不過,它由於難以克服,往往較適用於應204Please respect copyright.PENANAcjENvEyYbW
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 utee204Please respect copyright.PENANAUyJCrJ6WJo
Thiking Phontnct。204Please respect copyright.PENANAsR3b4G30Bs
Although the above three methods are effective,204Please respect copyright.PENANAzcuQYgCzVD
they have not really changed the causal204Please respect copyright.PENANAomCpwVa3lW
relationship between the situation and our204Please respect copyright.PENANAABEIglHE8D
emotions. However, whether things are good or204Please respect copyright.PENANAx5Lnv6zJvO
bad is often just a matter of perspective and204Please respect copyright.PENANAb5VfmOdmot
perception, so if we can change our assessment of204Please respect copyright.PENANAqM7ZmBoogh
the situation, we can change its emotional204Please respect copyright.PENANAsG8yMMhXRA
meaning. One of the main ways to change204Please respect copyright.PENANAd5qMFSuIvo
cognition is to re-evaluate cognition (cognitive204Please respect copyright.PENANAlqH7pdCp7k
reappraisal). It means to change the emotional204Please respect copyright.PENANAuAkWrW6zlZ
impact of the event by reinterpreting the meaning204Please respect copyright.PENANAJ0XcEiHRjP
of the event. If we fail the exam and our friend204Please respect copyright.PENANAZbHbORXZOu
gets the first place, we may react with jealousy and204Please respect copyright.PENANA73zI6EFHME
complaint, but if we change our understanding of204Please respect copyright.PENANA1CofcFCHpY
the matter and interpret it as being proud of a204Please respect copyright.PENANAjkbIRUy3bK
friend and decide to
see the best, we can Negative emotions turn into204Please respect copyright.PENANANTvdvTqeOe
positive, even into motivation. And psychological204Please respect copyright.PENANAknmaMzs81D
research also pointed out that this method has a204Please respect copyright.PENANAsbut6Cqz18
positive impact on our health and interpersonal204Please respect copyright.PENANAiCT43HEkKJ
relationships; however, because of its greater204Please respect copyright.PENANA7Bgkrgg5TU
difficulty, it is often more suitable for coping with204Please respect copyright.PENANAsU4ruJHIrg
lower-intensity emotions, and it is more likely to be204Please respect copyright.PENANAAn6nlc03nN
used in certain situations. It will happen in204Please respect copyright.PENANASECAFwtceh
batches. "Tree Hole Hong Kong THK utee Thiking204Please respect copyright.PENANAcVgI8qx5X5
Phontnct.204Please respect copyright.PENANA7tnNUmBEst
response 反應/響應204Please respect copyright.PENANAyeQnxWnSJo
modulation 調製204Please respect copyright.PENANAgTqIiw6diL
5.(Response modulation)(反應調製)204Please respect copyright.PENANAWYMf1TOtm9
此方法和上面某些方法有相當大的差異:前原因是204Please respect copyright.PENANAJJUi45jjvI
因為用於出現情緒反應之前,被合稱為“前攝調節204Please respect copyright.PENANAhOrf2LFaN8
”(antcedent-focused);第五種由於用於發生情緒204Please respect copyright.PENANAOkyKpM27WI
反應後, 反應調製當中有大量涉及不同類型行為,204Please respect copyright.PENANAY34loh9jyk
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204Please respect copyright.PENANA67h0ysZPkU
,我們也必須考慮 另外,壓抑表達(表情抑制)也204Please respect copyright.PENANAZc9izSLsDo
是一個方法把情緒忍住不表達出來,雖然對控製表204Please respect copyright.PENANAj5rzsJEhzL
情,心率等有一定 用處,分數開始重新評估認知,204Please respect copyright.PENANAtmKo8UGnVg
它對克制的情緒作用減少:而因為它更刻意意,所204Please respect copyright.PENANA33eUQaXVuf
耗用能量代謝:它也可能損害我們表達正面情緒的204Please respect copyright.PENANABfj31aK1Ip
能力,減少我們的社交能力,對 如果真的要使用此204Please respect copyright.PENANAQDZJpu3h1R
方法,也適當小心使用。“樹洞香港THK utee204Please respect copyright.PENANAk5ggvHkXZU
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱204Please respect copyright.PENANA8gTQTHtAZl
症症狀有正向關係),因此相形見細。204Please respect copyright.PENANA4oceev5jyA
This method is quite different from the above four204Please respect copyright.PENANAEuq9FRfYfw
methods: the first four are collectively called204Please respect copyright.PENANATAK3B8diFa
"antecedent-focused" because they are used204Please respect copyright.PENANAElT61A2XsY
before emotional reactions occur; the fifth one is204Please respect copyright.PENANAZ45KpMh7f9
used after emotional reactions occur. Are204Please respect copyright.PENANAZIkaBoUfMt
classified as "response-focused"). Many of the204Please respect copyright.PENANA3laGaZ40Tm
response modulations involve different types of204Please respect copyright.PENANAyrbPT8DFEq
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain204Please respect copyright.PENANAloyd1Qq7iS
effects on emotional management; however, we204Please respect copyright.PENANAykBTXLIyl1
must also consider the long-term impact of these204Please respect copyright.PENANATrkQ2dyhUB
methods on our physical and mental health to204Please respect copyright.PENANAC1Vi5hs8zi
prevent Problems such as alcohol and drug204Please respect copyright.PENANARCmJcvyt7C
abuse. In addition, expressive suppression is also204Please respect copyright.PENANAMLEdOFDJQk
a method to suppress emotions. Although it is204Please respect copyright.PENANAvWfS65uWif
useful for controlling expressions and heart rate, it204Please respect copyright.PENANAdnqXP4KQvr
has a lower effect on restraining negative emotions204Please respect copyright.PENANAsrnBgfX3vp
than reevaluating cognition: and because it is more204Please respect copyright.PENANAPCmyX79IyT
effective. To be deliberate, it consumes more204Please respect copyright.PENANAXIvje9TVx3
energy: it may also damage our ability to express204Please respect copyright.PENANARq0jSmkGOB
positive emotions, weaken our social skills, and is204Please respect copyright.PENANAlpxPdPpayn
unhealthy for physical and mental development204Please respect copyright.PENANAPt4J4h3QCh
(for example, it has a positive relationship with204Please respect copyright.PENANAeiSQtbnpp4
depression symptoms), so it is different. If you204Please respect copyright.PENANAbRnw6wZdbm
really want to use
this method, you should also use it carefully. "Tree204Please respect copyright.PENANAsUBi4a2psb
Hole Hong Kong THK utee Thiking Phontnct.