x
Relieve 緩解243Please respect copyright.ＰＥＮＡＮＡ5i7SO8afNK
Situation 情境/情況243Please respect copyright.ＰＥＮＡＮＡKWxHe9AzZA
Selection 選擇243Please respect copyright.ＰＥＮＡＮＡKajaNqlSC9
Accurately 準確243Please respect copyright.ＰＥＮＡＮＡPJHUBjRZRJ
comfortable 舒服的243Please respect copyright.ＰＥＮＡＮＡULf5OYfJHK
emotion-related 情緒相關243Please respect copyright.ＰＥＮＡＮＡtsKqzBcVwk
pressured 壓力大243Please respect copyright.ＰＥＮＡＮＡhnfTWmgM4L
1.(Situation selection)（情境選擇）243Please respect copyright.ＰＥＮＡＮＡ4c2ASFsSAU
我們在酒吧，我們會感到舒暢：在面對課本時，我243Please respect copyright.ＰＥＮＡＮＡZnU6O0kwyO
們會感到有壓力。情境選擇涉及選擇避免或接近某243Please respect copyright.ＰＥＮＡＮＡnDVFBhxDB2
些特殊的情況。選擇避免開或減少 某些情境時，我243Please respect copyright.ＰＥＮＡＮＡ7SqF1dlPs6
們可以減低出現相對應情緒的機會；反之，如果想243Please respect copyright.ＰＥＮＡＮＡoB8Nf88YK1
引引起某些特定情緒，我們可以主動進入相關的情243Please respect copyright.ＰＥＮＡＮＡRawsGEkzy8
境中。我們在客廳中，也常常用到這些技巧。 想緩243Please respect copyright.ＰＥＮＡＮＡf16WxcpF0X
解緩解壓力，我們可以選擇暫時放下工作，離開令243Please respect copyright.ＰＥＮＡＮＡoBR0tW9s78
自己覺得有壓力的環境。又或者想感受快感時，便243Please respect copyright.ＰＥＮＡＮＡCeD6wxIdzk
會約好友把酒談歡不過，要善用這招並不容易，因243Please respect copyright.ＰＥＮＡＮＡIWycmvcaoc
為人很難 準確的預料未來的情緒反應，與多年不見243Please respect copyright.ＰＥＮＡＮＡu52AcVFF3d
的朋友聚舊，最後會有什麼反應，很難說得準。故243Please respect copyright.ＰＥＮＡＮＡhnr3xcVmXx
此，我們往往無法準確而適當地判斷應避免或接近243Please respect copyright.ＰＥＮＡＮＡDjKvER3xoF
某種情境。243Please respect copyright.ＰＥＮＡＮＡPxvgowhYwK
We can think of many emotion-related situations.243Please respect copyright.ＰＥＮＡＮＡo3AOHU9R7l
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 get243Please respect copyright.ＰＥＮＡＮＡpjh0KDST3y
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.243Please respect copyright.ＰＥＮＡＮＡNCo1rjIb5h
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 will243Please respect copyright.ＰＥＮＡＮＡis9ZXeH31c
happen in the end when you get together with243Please respect copyright.ＰＥＮＡＮＡQZRNvy8JrF
friends you have not seen for many
years It's hard to be precise. Therefore, we are243Please respect copyright.ＰＥＮＡＮＡttXfBfEUrb
often unable to accurately and appropriately judge243Please respect copyright.ＰＥＮＡＮＡ8VZeCKPDpJ
which situations to avoid or approach.243Please respect copyright.ＰＥＮＡＮＡl1oYMPqSQl
Modification 調整/修改243Please respect copyright.ＰＥＮＡＮＡILq5bg4k1J
2.(Situation modification)(情境調整)243Please respect copyright.ＰＥＮＡＮＡqmV0ATIIlr
有時我們縱使難以選擇周圍的情境但仍可靠的個人243Please respect copyright.ＰＥＮＡＮＡOOmTjGw0B0
行為調整。情境調整是修改外在，周圍（而非內心243Please respect copyright.ＰＥＮＡＮＡ7VJBijFcdJ
世界）的情境以改變環境帶來的情緒影響。例如如243Please respect copyright.ＰＥＮＡＮＡ6nizpU3CZu
果我們突然遇上上前度的話 ，我們可透過預測自身243Please respect copyright.ＰＥＮＡＮＡZfZGaeJ8lR
情緒和可能出現的反應去決定要不要和他（她）說243Please respect copyright.ＰＥＮＡＮＡKq9k215OKc
話，又或者調節個性的內容，身體距離等，造成不243Please respect copyright.ＰＥＮＡＮＡgMGSj2DF0S
想要或達致想要的情緒，如避免尷尬， 或保留自然243Please respect copyright.ＰＥＮＡＮＡKGQGnreblQ
。243Please respect copyright.ＰＥＮＡＮＡeIM2RqyeLn
Sometimes, even though it is difficult to choose the243Please respect copyright.ＰＥＮＡＮＡMrvHOyqi6P
surrounding situation, we still rely on personal243Please respect copyright.ＰＥＮＡＮＡCdYFGW3bnq
behavior adjustment. Situational adjustment is to243Please respect copyright.ＰＥＮＡＮＡhkDxabCUAD
modify the external and surrounding (not the inner243Please respect copyright.ＰＥＮＡＮＡyGV7K16RSw
world) situation to change the emotional
impact of the environment. For example, if we243Please respect copyright.ＰＥＮＡＮＡhfB21RN5Jf
suddenly meet the former degree, we can predict243Please respect copyright.ＰＥＮＡＮＡzjWysRLHOB
our own emotions and possible reactions to decide243Please respect copyright.ＰＥＮＡＮＡcZljt5pOqZ
whether to talk to him or her, or adjust the content243Please respect copyright.ＰＥＮＡＮＡ80IY7GUWQI
of the conversation, physical distance, etc., to243Please respect copyright.ＰＥＮＡＮＡa45MAnWl27
avoid unwanted or achieve Desired emotions,243Please respect copyright.ＰＥＮＡＮＡY9pX1GS7uS
such as avoiding embarrassment, or staying as243Please respect copyright.ＰＥＮＡＮＡe5k7rpXmQu
natural as possible.243Please respect copyright.ＰＥＮＡＮＡappqUe4PNs
Attentional 注意243Please respect copyright.ＰＥＮＡＮＡnweA3nNoKB
Deployment 部署/ 投放243Please respect copyright.ＰＥＮＡＮＡv5juPPFl3N
3.(Attentional deployment)(注意投放)243Please respect copyright.ＰＥＮＡＮＡWOfXRDxcbS
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠243Please respect copyright.ＰＥＮＡＮＡCUPyzo7xOa
的個人行為調整。雖然如此，四周環境及他人的反243Please respect copyright.ＰＥＮＡＮＡB2AFTnsofR
應甚至可能不如我們預期。我們的周圍環境和生活243Please respect copyright.ＰＥＮＡＮＡhxU0OBgsBE
之中實際上還充滿了許許多多其他事物 ，而部分的243Please respect copyright.ＰＥＮＡＮＡyUaxyhRKHa
事物會超過大機會引起適當的情緒反應。這個將注243Please respect copyright.ＰＥＮＡＮＡyiUvGALs4Y
意力集中或轉移開的過程，就是注意投放。其中一243Please respect copyright.ＰＥＮＡＮＡQiwOlrqYr9
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243Please respect copyright.ＰＥＮＡＮＡfd0XhfeKUF
擇專注 下次面試機會或自己的其他興趣，這樣我們243Please respect copyright.ＰＥＮＡＮＡhAEM0NNLso
可以減少相關情緒的出現及其帶來的影響。適用範243Please respect copyright.ＰＥＮＡＮＡmBDYthju2z
圍方面，有研究指出，它在應對高強度的情緒時，243Please respect copyright.ＰＥＮＡＮＡ4TdfgzdQC2
由於易於應用，因此比起其他 方法有效。而且，沉243Please respect copyright.ＰＥＮＡＮＡ4N3S9BD877
思（反芻）和憂慮（令人擔憂）等也算是把關注由243Please respect copyright.ＰＥＮＡＮＡDxAXWEpYq5
情緒分散至思考，以免直接受情緒影響的方法，不243Please respect copyright.ＰＥＮＡＮＡb7aj6AjvZL
過這些方法可能會使人的思想集中在而不是情緒上243Please respect copyright.ＰＥＮＡＮＡjhpdhd2rT6
，最後 “樹洞香港Futee Thisking heent”可能會適度243Please respect copyright.ＰＥＮＡＮＡZ2rNDgcCfa
得其反，造成造成的情緒影響。243Please respect copyright.ＰＥＮＡＮＡnh7YQWLeHi
Sometimes even though it is difficult to choose the243Please respect copyright.ＰＥＮＡＮＡIIngvzfhvI
surrounding situation, we still rely on personal243Please respect copyright.ＰＥＮＡＮＡBL0SEUumQe
behavior adjustment. Even so, the surrounding243Please respect copyright.ＰＥＮＡＮＡwQR23X9Rfz
environment and the reactions of others may still243Please respect copyright.ＰＥＮＡＮＡ9IZbd0RDm0
be worse than we expected. Our surrounding243Please respect copyright.ＰＥＮＡＮＡXtYL5h1Oy1
environment and life are actually full of many other243Please respect copyright.ＰＥＮＡＮＡKxKDlLywJH
things, and some things have a greater chance of243Please respect copyright.ＰＥＮＡＮＡ8MliKckmqZ
eliciting appropriate
emotional reactions. This process of focusing or243Please respect copyright.ＰＥＮＡＮＡr0AUo6wK7I
removing one's attention is to pay attention. One243Please respect copyright.ＰＥＮＡＮＡBU3n1QzGug
of the main methods is to distraction. For example,243Please respect copyright.ＰＥＮＡＮＡIcn0aw3OkB
if you are frustrated in your job search, you can243Please respect copyright.ＰＥＮＡＮＡEqtPXyNQGd
choose to focus on the next interview opportunity243Please respect copyright.ＰＥＮＡＮＡjvuDwyWRHW
or your other interests, so that we can reduce the243Please respect copyright.ＰＥＮＡＮＡ7tP2gl0Unh
appearance of related emotions and their impact.243Please respect copyright.ＰＥＮＡＮＡKkJmg5yE3t
In terms of scope of application, some studies243Please respect copyright.ＰＥＮＡＮＡEjfbedjo9H
have pointed out that it is more effective than other243Please respect copyright.ＰＥＮＡＮＡoOFfyqfN54
methods because it is easy to apply when dealing243Please respect copyright.ＰＥＮＡＮＡr3gU2iV8X6
with high-intensity emotions. In addition,243Please respect copyright.ＰＥＮＡＮＡ3qTqpF09s3
rumination and worrying can also be regarded as243Please respect copyright.ＰＥＮＡＮＡSd4F4mQZOn
methods for distracting attention from emotions to243Please respect copyright.ＰＥＮＡＮＡ9ebidrTvbc
thinking, so as not to be directly affected by243Please respect copyright.ＰＥＮＡＮＡxjVaxBiHrr
emotions, but these methods may cause people to243Please respect copyright.ＰＥＮＡＮＡ7jqV0F1G6j
focus on negative emotions, which may be243Please respect copyright.ＰＥＮＡＮＡwLLfYnJYWZ
counterproductive
in the end. , Causing greater emotional impact.243Please respect copyright.ＰＥＮＡＮＡBokeuPYm7i
"Tree Hole Hong Kong Futee Thisking heent243Please respect copyright.ＰＥＮＡＮＡUviGvEdPjl
Cognitive 認知性243Please respect copyright.ＰＥＮＡＮＡHP56mZRSwx
change 改變/變化243Please respect copyright.ＰＥＮＡＮＡNh1Kp3Lzqv
trian 訓練243Please respect copyright.ＰＥＮＡＮＡdZ2AQUmDAN
4.(Cognitive change)(改變認知)243Please respect copyright.ＰＥＮＡＮＡQ22AmwaCDq
不過，事情的好與壞往往只是角度和認知的問題，243Please respect copyright.ＰＥＮＡＮＡbfaGG5YGnV
所以如果我們可改變對情況的評估，從而改變其 情243Please respect copyright.ＰＥＮＡＮＡmHppsCL1K2
緒暗示。而改變認知中的主要方法之一，是重新評243Please respect copyright.ＰＥＮＡＮＡ8riXqzXR2U
估認知（認知重新評估）。它的意思是透過重新演243Please respect copyright.ＰＥＮＡＮＡnNtca0RwU9
譯譯事件的會義，以改變事件的情緒影響。如果我243Please respect copyright.ＰＥＮＡＮＡS2wFLrdw0b
們考試不及格，好友卻 考了第一，我們或會有嫉妒243Please respect copyright.ＰＥＮＡＮＡLb9Rs23wDp
忌，埋怨等反應，但如果我們改變這一事的理解，243Please respect copyright.ＰＥＮＡＮＡ09AvGFojdH
解釋為為好友自豪，並決定見賢思齊的話，便可以243Please respect copyright.ＰＥＮＡＮＡLUA7CzKsxb
把它的情緒轉化為正面，甚至 化作動力。而心理學243Please respect copyright.ＰＥＮＡＮＡnwv20xsPCc
研究亦指出，這方法對我們健康和人際關係都有正243Please respect copyright.ＰＥＮＡＮＡUcPZhQdz90
面影響；不過，它由於難以克服，往往較適用於應243Please respect copyright.ＰＥＮＡＮＡKzDVX5aneT
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 utee243Please respect copyright.ＰＥＮＡＮＡSJl39PdtUO
Thiking Phontnct。243Please respect copyright.ＰＥＮＡＮＡ4tAhcJYMWl
Although the above three methods are effective,243Please respect copyright.ＰＥＮＡＮＡqaSNavSK31
they have not really changed the causal243Please respect copyright.ＰＥＮＡＮＡHyBIFyrWaS
relationship between the situation and our243Please respect copyright.ＰＥＮＡＮＡplFh57oIB6
emotions. However, whether things are good or243Please respect copyright.ＰＥＮＡＮＡs8Sp53Fn0H
bad is often just a matter of perspective and243Please respect copyright.ＰＥＮＡＮＡ8YQvOWbMXL
perception, so if we can change our assessment of243Please respect copyright.ＰＥＮＡＮＡXDR2SVd63Y
the situation, we can change its emotional243Please respect copyright.ＰＥＮＡＮＡnnisoRGvW2
meaning. One of the main ways to change243Please respect copyright.ＰＥＮＡＮＡv4vqUQeMNZ
cognition is to re-evaluate cognition (cognitive243Please respect copyright.ＰＥＮＡＮＡuUlHdTZMgU
reappraisal). It means to change the emotional243Please respect copyright.ＰＥＮＡＮＡFk5QOtqONT
impact of the event by reinterpreting the meaning243Please respect copyright.ＰＥＮＡＮＡkqcOJndjdo
of the event. If we fail the exam and our friend243Please respect copyright.ＰＥＮＡＮＡWRtAbp4ESz
gets the first place, we may react with jealousy and243Please respect copyright.ＰＥＮＡＮＡvW2cUC0ePA
complaint, but if we change our understanding of243Please respect copyright.ＰＥＮＡＮＡVbVE0tAxi0
the matter and interpret it as being proud of a243Please respect copyright.ＰＥＮＡＮＡY535A24jhN
friend and decide to
see the best, we can Negative emotions turn into243Please respect copyright.ＰＥＮＡＮＡpvp8OY04w1
positive, even into motivation. And psychological243Please respect copyright.ＰＥＮＡＮＡprTqUwShtv
research also pointed out that this method has a243Please respect copyright.ＰＥＮＡＮＡCShj1ts98F
positive impact on our health and interpersonal243Please respect copyright.ＰＥＮＡＮＡeNooZvUrKF
relationships; however, because of its greater243Please respect copyright.ＰＥＮＡＮＡKHAkjaCdQq
difficulty, it is often more suitable for coping with243Please respect copyright.ＰＥＮＡＮＡ4DcY6Sk6QT
lower-intensity emotions, and it is more likely to be243Please respect copyright.ＰＥＮＡＮＡxfN0jekkCm
used in certain situations. It will happen in243Please respect copyright.ＰＥＮＡＮＡ4y30es1aOv
batches. "Tree Hole Hong Kong THK utee Thiking243Please respect copyright.ＰＥＮＡＮＡYwiuoUKx4m
Phontnct.243Please respect copyright.ＰＥＮＡＮＡQ0GT5FRYuF
response 反應/響應243Please respect copyright.ＰＥＮＡＮＡXrxIa0L7TH
modulation 調製243Please respect copyright.ＰＥＮＡＮＡjkeZjpQA67
5.(Response modulation)(反應調製)243Please respect copyright.ＰＥＮＡＮＡ28zSJ82nvE
此方法和上面某些方法有相當大的差異：前原因是243Please respect copyright.ＰＥＮＡＮＡNZ91qXzFKz
因為用於出現情緒反應之前，被合稱為“前攝調節243Please respect copyright.ＰＥＮＡＮＡFEi8n0tUUT
”（antcedent-focused）；第五種由於用於發生情緒243Please respect copyright.ＰＥＮＡＮＡEhPQEyBBWE
反應後， 反應調製當中有大量涉及不同類型行為，243Please respect copyright.ＰＥＮＡＮＡR4Fah0NiXD
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243Please respect copyright.ＰＥＮＡＮＡMCc7Mx7Bsk
，我們也必須考慮 另外，壓抑表達（表情抑制）也243Please respect copyright.ＰＥＮＡＮＡqXVhZA924j
是一個方法把情緒忍住不表達出來，雖然對控製表243Please respect copyright.ＰＥＮＡＮＡuukg1ZAg05
情，心率等有一定 用處，分數開始重新評估認知，243Please respect copyright.ＰＥＮＡＮＡArUwKX30il
它對克制的情緒作用減少：而因為它更刻意意，所243Please respect copyright.ＰＥＮＡＮＡQyS0RouTRI
耗用能量代謝：它也可能損害我們表達正面情緒的243Please respect copyright.ＰＥＮＡＮＡ6WXJCBxvEe
能力，減少我們的社交能力，對 如果真的要使用此243Please respect copyright.ＰＥＮＡＮＡSzZ7vJfWvl
方法，也適當小心使用。“樹洞香港THK utee243Please respect copyright.ＰＥＮＡＮＡbB1sMqco05
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱243Please respect copyright.ＰＥＮＡＮＡtfQJH7HlwE
症症狀有正向關係），因此相形見細。243Please respect copyright.ＰＥＮＡＮＡlfSCMNQ0fy
This method is quite different from the above four243Please respect copyright.ＰＥＮＡＮＡbN0JT9PAjo
methods: the first four are collectively called243Please respect copyright.ＰＥＮＡＮＡeHg7XyZ7dU
"antecedent-focused" because they are used243Please respect copyright.ＰＥＮＡＮＡSBozvmhMeE
before emotional reactions occur; the fifth one is243Please respect copyright.ＰＥＮＡＮＡavESGS56S3
used after emotional reactions occur. Are243Please respect copyright.ＰＥＮＡＮＡqWUa0quQvv
classified as "response-focused"). Many of the243Please respect copyright.ＰＥＮＡＮＡqVubVshg1P
response modulations involve different types of243Please respect copyright.ＰＥＮＡＮＡxriRQ8FkKF
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain243Please respect copyright.ＰＥＮＡＮＡm4wVu2XUJ2
effects on emotional management; however, we243Please respect copyright.ＰＥＮＡＮＡ0QisOISo01
must also consider the long-term impact of these243Please respect copyright.ＰＥＮＡＮＡpJl69LlwlZ
methods on our physical and mental health to243Please respect copyright.ＰＥＮＡＮＡNkm3ylF3FQ
prevent Problems such as alcohol and drug243Please respect copyright.ＰＥＮＡＮＡhWNObRN58R
abuse. In addition, expressive suppression is also243Please respect copyright.ＰＥＮＡＮＡBFX4T79b97
a method to suppress emotions. Although it is243Please respect copyright.ＰＥＮＡＮＡyJZQPIVUst
useful for controlling expressions and heart rate, it243Please respect copyright.ＰＥＮＡＮＡd8gtdkXBMD
has a lower effect on restraining negative emotions243Please respect copyright.ＰＥＮＡＮＡNOcvSGsR7W
than reevaluating cognition: and because it is more243Please respect copyright.ＰＥＮＡＮＡ9aTLO1qLhW
effective. To be deliberate, it consumes more243Please respect copyright.ＰＥＮＡＮＡ7K8qCbiE45
energy: it may also damage our ability to express243Please respect copyright.ＰＥＮＡＮＡ4NWtWzbUXy
positive emotions, weaken our social skills, and is243Please respect copyright.ＰＥＮＡＮＡyf8LoCtj2e
unhealthy for physical and mental development243Please respect copyright.ＰＥＮＡＮＡKS8OQbhyFE
(for example, it has a positive relationship with243Please respect copyright.ＰＥＮＡＮＡ1IaBQKlghU
depression symptoms), so it is different. If you243Please respect copyright.ＰＥＮＡＮＡeYl88C249i
really want to use
this method, you should also use it carefully. "Tree243Please respect copyright.ＰＥＮＡＮＡwIHE9bwLqu
Hole Hong Kong THK utee Thiking Phontnct.
