x
Relieve 緩解242Please respect copyright.ＰＥＮＡＮＡXpPlgAA91f
Situation 情境/情況242Please respect copyright.ＰＥＮＡＮＡEICerMyW5t
Selection 選擇242Please respect copyright.ＰＥＮＡＮＡdCbHzSnr7U
Accurately 準確242Please respect copyright.ＰＥＮＡＮＡJIpm0aZYKb
comfortable 舒服的242Please respect copyright.ＰＥＮＡＮＡOV53p1lSaH
emotion-related 情緒相關242Please respect copyright.ＰＥＮＡＮＡ4sHoJUuzT3
pressured 壓力大242Please respect copyright.ＰＥＮＡＮＡJJgJqx1dy5
1.(Situation selection)（情境選擇）242Please respect copyright.ＰＥＮＡＮＡFyztcbqcdN
我們在酒吧，我們會感到舒暢：在面對課本時，我242Please respect copyright.ＰＥＮＡＮＡOnxNjTD7aB
們會感到有壓力。情境選擇涉及選擇避免或接近某242Please respect copyright.ＰＥＮＡＮＡjxBEYa8aI3
些特殊的情況。選擇避免開或減少 某些情境時，我242Please respect copyright.ＰＥＮＡＮＡvWpzPzAlLT
們可以減低出現相對應情緒的機會；反之，如果想242Please respect copyright.ＰＥＮＡＮＡl0RlYDS5cJ
引引起某些特定情緒，我們可以主動進入相關的情242Please respect copyright.ＰＥＮＡＮＡo5NvIxYRlF
境中。我們在客廳中，也常常用到這些技巧。 想緩242Please respect copyright.ＰＥＮＡＮＡTZ30usYL45
解緩解壓力，我們可以選擇暫時放下工作，離開令242Please respect copyright.ＰＥＮＡＮＡoKYxLIBU3v
自己覺得有壓力的環境。又或者想感受快感時，便242Please respect copyright.ＰＥＮＡＮＡf05wkZ7NZE
會約好友把酒談歡不過，要善用這招並不容易，因242Please respect copyright.ＰＥＮＡＮＡ6NGHUUF087
為人很難 準確的預料未來的情緒反應，與多年不見242Please respect copyright.ＰＥＮＡＮＡQpdApQwc2S
的朋友聚舊，最後會有什麼反應，很難說得準。故242Please respect copyright.ＰＥＮＡＮＡXsNvfM71NF
此，我們往往無法準確而適當地判斷應避免或接近242Please respect copyright.ＰＥＮＡＮＡbh15t3tRY9
某種情境。242Please respect copyright.ＰＥＮＡＮＡ8XHLJpRHS4
We can think of many emotion-related situations.242Please respect copyright.ＰＥＮＡＮＡpIbk2UdSnb
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 get242Please respect copyright.ＰＥＮＡＮＡOj7wDldH7s
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.242Please respect copyright.ＰＥＮＡＮＡ87rTXMu8yr
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 will242Please respect copyright.ＰＥＮＡＮＡFbEd1fyQpN
happen in the end when you get together with242Please respect copyright.ＰＥＮＡＮＡpo6k58oOUF
friends you have not seen for many
years It's hard to be precise. Therefore, we are242Please respect copyright.ＰＥＮＡＮＡLCKwxUqehn
often unable to accurately and appropriately judge242Please respect copyright.ＰＥＮＡＮＡlzHiqX2seD
which situations to avoid or approach.242Please respect copyright.ＰＥＮＡＮＡzUY5thbFDs
Modification 調整/修改242Please respect copyright.ＰＥＮＡＮＡKfus3w15Fr
2.(Situation modification)(情境調整)242Please respect copyright.ＰＥＮＡＮＡLRkDOwVfTv
有時我們縱使難以選擇周圍的情境但仍可靠的個人242Please respect copyright.ＰＥＮＡＮＡD6fX8JAXxN
行為調整。情境調整是修改外在，周圍（而非內心242Please respect copyright.ＰＥＮＡＮＡoVc56bHkj4
世界）的情境以改變環境帶來的情緒影響。例如如242Please respect copyright.ＰＥＮＡＮＡxyBZFWWSZP
果我們突然遇上上前度的話 ，我們可透過預測自身242Please respect copyright.ＰＥＮＡＮＡYYitiCKGWB
情緒和可能出現的反應去決定要不要和他（她）說242Please respect copyright.ＰＥＮＡＮＡnAHQ3f3PQf
話，又或者調節個性的內容，身體距離等，造成不242Please respect copyright.ＰＥＮＡＮＡJjNLBOrSiI
想要或達致想要的情緒，如避免尷尬， 或保留自然242Please respect copyright.ＰＥＮＡＮＡOPrLKPpF7a
。242Please respect copyright.ＰＥＮＡＮＡEjkzTuF9Ap
Sometimes, even though it is difficult to choose the242Please respect copyright.ＰＥＮＡＮＡ1tA9oiSt0E
surrounding situation, we still rely on personal242Please respect copyright.ＰＥＮＡＮＡhoXUbdZ3Df
behavior adjustment. Situational adjustment is to242Please respect copyright.ＰＥＮＡＮＡXldULwGgTm
modify the external and surrounding (not the inner242Please respect copyright.ＰＥＮＡＮＡQZrr8A5kUv
world) situation to change the emotional
impact of the environment. For example, if we242Please respect copyright.ＰＥＮＡＮＡtUTfLX5eqR
suddenly meet the former degree, we can predict242Please respect copyright.ＰＥＮＡＮＡHEW6Dd1vu0
our own emotions and possible reactions to decide242Please respect copyright.ＰＥＮＡＮＡyv6jGA1qdF
whether to talk to him or her, or adjust the content242Please respect copyright.ＰＥＮＡＮＡMzwfOvfwOz
of the conversation, physical distance, etc., to242Please respect copyright.ＰＥＮＡＮＡDYuCxQOwzU
avoid unwanted or achieve Desired emotions,242Please respect copyright.ＰＥＮＡＮＡxyOs8eEHch
such as avoiding embarrassment, or staying as242Please respect copyright.ＰＥＮＡＮＡtIPr7yDToB
natural as possible.242Please respect copyright.ＰＥＮＡＮＡIFQuMkrWye
Attentional 注意242Please respect copyright.ＰＥＮＡＮＡ0GtlQUtHb7
Deployment 部署/ 投放242Please respect copyright.ＰＥＮＡＮＡKEMzaO4kvV
3.(Attentional deployment)(注意投放)242Please respect copyright.ＰＥＮＡＮＡ3La2HaXk4U
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠242Please respect copyright.ＰＥＮＡＮＡ0pVuL6QVNb
的個人行為調整。雖然如此，四周環境及他人的反242Please respect copyright.ＰＥＮＡＮＡsrEUb1luhQ
應甚至可能不如我們預期。我們的周圍環境和生活242Please respect copyright.ＰＥＮＡＮＡzmws6sUpMJ
之中實際上還充滿了許許多多其他事物 ，而部分的242Please respect copyright.ＰＥＮＡＮＡdPLqxeNkXH
事物會超過大機會引起適當的情緒反應。這個將注242Please respect copyright.ＰＥＮＡＮＡPZCKkLVeum
意力集中或轉移開的過程，就是注意投放。其中一242Please respect copyright.ＰＥＮＡＮＡJt9yWb15vu
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242Please respect copyright.ＰＥＮＡＮＡaEot76DVje
擇專注 下次面試機會或自己的其他興趣，這樣我們242Please respect copyright.ＰＥＮＡＮＡPGJKM0yacw
可以減少相關情緒的出現及其帶來的影響。適用範242Please respect copyright.ＰＥＮＡＮＡcjyKeCQilQ
圍方面，有研究指出，它在應對高強度的情緒時，242Please respect copyright.ＰＥＮＡＮＡG4mO7QTV5F
由於易於應用，因此比起其他 方法有效。而且，沉242Please respect copyright.ＰＥＮＡＮＡgSP68xwFOZ
思（反芻）和憂慮（令人擔憂）等也算是把關注由242Please respect copyright.ＰＥＮＡＮＡeGBfdgM5gv
情緒分散至思考，以免直接受情緒影響的方法，不242Please respect copyright.ＰＥＮＡＮＡE5qOfFKZqb
過這些方法可能會使人的思想集中在而不是情緒上242Please respect copyright.ＰＥＮＡＮＡnivwMzW8hA
，最後 “樹洞香港Futee Thisking heent”可能會適度242Please respect copyright.ＰＥＮＡＮＡAtIiSZNvZ0
得其反，造成造成的情緒影響。242Please respect copyright.ＰＥＮＡＮＡT66iJiMWKH
Sometimes even though it is difficult to choose the242Please respect copyright.ＰＥＮＡＮＡXPchEFHCKr
surrounding situation, we still rely on personal242Please respect copyright.ＰＥＮＡＮＡ3L71uPsnOO
behavior adjustment. Even so, the surrounding242Please respect copyright.ＰＥＮＡＮＡgv67OfuMWz
environment and the reactions of others may still242Please respect copyright.ＰＥＮＡＮＡS0Ng1Wgmwb
be worse than we expected. Our surrounding242Please respect copyright.ＰＥＮＡＮＡJpQK9yoJne
environment and life are actually full of many other242Please respect copyright.ＰＥＮＡＮＡzt5DQ5BulR
things, and some things have a greater chance of242Please respect copyright.ＰＥＮＡＮＡZO86Lm1vX4
eliciting appropriate
emotional reactions. This process of focusing or242Please respect copyright.ＰＥＮＡＮＡRMC7RAKwwn
removing one's attention is to pay attention. One242Please respect copyright.ＰＥＮＡＮＡXAiZgmkz3k
of the main methods is to distraction. For example,242Please respect copyright.ＰＥＮＡＮＡmWpY6tHfwn
if you are frustrated in your job search, you can242Please respect copyright.ＰＥＮＡＮＡvh3b1Ph1bJ
choose to focus on the next interview opportunity242Please respect copyright.ＰＥＮＡＮＡuNFCXODYGE
or your other interests, so that we can reduce the242Please respect copyright.ＰＥＮＡＮＡw01n8kWfkO
appearance of related emotions and their impact.242Please respect copyright.ＰＥＮＡＮＡ4QJwaMgjn0
In terms of scope of application, some studies242Please respect copyright.ＰＥＮＡＮＡNIjmn9ZQAL
have pointed out that it is more effective than other242Please respect copyright.ＰＥＮＡＮＡOYXZj5eGNg
methods because it is easy to apply when dealing242Please respect copyright.ＰＥＮＡＮＡQZ6jHkqQMz
with high-intensity emotions. In addition,242Please respect copyright.ＰＥＮＡＮＡFUC6IagO6w
rumination and worrying can also be regarded as242Please respect copyright.ＰＥＮＡＮＡWlQtoGdZKC
methods for distracting attention from emotions to242Please respect copyright.ＰＥＮＡＮＡEVV0K5PA3B
thinking, so as not to be directly affected by242Please respect copyright.ＰＥＮＡＮＡDVM64A72hV
emotions, but these methods may cause people to242Please respect copyright.ＰＥＮＡＮＡEXtEbkYUjk
focus on negative emotions, which may be242Please respect copyright.ＰＥＮＡＮＡYVThQo1PV8
counterproductive
in the end. , Causing greater emotional impact.242Please respect copyright.ＰＥＮＡＮＡcBuviXbuCX
"Tree Hole Hong Kong Futee Thisking heent242Please respect copyright.ＰＥＮＡＮＡ9I2MoDrTw2
Cognitive 認知性242Please respect copyright.ＰＥＮＡＮＡ1EXWGSCtQI
change 改變/變化242Please respect copyright.ＰＥＮＡＮＡ9vSVzUb7pH
trian 訓練242Please respect copyright.ＰＥＮＡＮＡ0DyMdWZHta
4.(Cognitive change)(改變認知)242Please respect copyright.ＰＥＮＡＮＡ3I8ozLQZyV
不過，事情的好與壞往往只是角度和認知的問題，242Please respect copyright.ＰＥＮＡＮＡhCrOku60Co
所以如果我們可改變對情況的評估，從而改變其 情242Please respect copyright.ＰＥＮＡＮＡb9Fe0LyGun
緒暗示。而改變認知中的主要方法之一，是重新評242Please respect copyright.ＰＥＮＡＮＡil3vGp9rBG
估認知（認知重新評估）。它的意思是透過重新演242Please respect copyright.ＰＥＮＡＮＡvdo44OdMhV
譯譯事件的會義，以改變事件的情緒影響。如果我242Please respect copyright.ＰＥＮＡＮＡ4qGawq1TDc
們考試不及格，好友卻 考了第一，我們或會有嫉妒242Please respect copyright.ＰＥＮＡＮＡ9u8m5LIa6z
忌，埋怨等反應，但如果我們改變這一事的理解，242Please respect copyright.ＰＥＮＡＮＡQEwkfSAvCv
解釋為為好友自豪，並決定見賢思齊的話，便可以242Please respect copyright.ＰＥＮＡＮＡulceGWBaqt
把它的情緒轉化為正面，甚至 化作動力。而心理學242Please respect copyright.ＰＥＮＡＮＡxmqVQEP8pK
研究亦指出，這方法對我們健康和人際關係都有正242Please respect copyright.ＰＥＮＡＮＡk0Mp2mUeyC
面影響；不過，它由於難以克服，往往較適用於應242Please respect copyright.ＰＥＮＡＮＡGoq3mbMzXD
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 utee242Please respect copyright.ＰＥＮＡＮＡQypwKTeCMq
Thiking Phontnct。242Please respect copyright.ＰＥＮＡＮＡIAVT2vjyPv
Although the above three methods are effective,242Please respect copyright.ＰＥＮＡＮＡq0dy7AwQpM
they have not really changed the causal242Please respect copyright.ＰＥＮＡＮＡCx3q6QNWuj
relationship between the situation and our242Please respect copyright.ＰＥＮＡＮＡoNh4Tj0Nqx
emotions. However, whether things are good or242Please respect copyright.ＰＥＮＡＮＡIN8oyOcIyp
bad is often just a matter of perspective and242Please respect copyright.ＰＥＮＡＮＡA8moHdgGsR
perception, so if we can change our assessment of242Please respect copyright.ＰＥＮＡＮＡ5kf79L2b7H
the situation, we can change its emotional242Please respect copyright.ＰＥＮＡＮＡHp4EEpkEE0
meaning. One of the main ways to change242Please respect copyright.ＰＥＮＡＮＡRb4ddPEypi
cognition is to re-evaluate cognition (cognitive242Please respect copyright.ＰＥＮＡＮＡtIuc0sjUwP
reappraisal). It means to change the emotional242Please respect copyright.ＰＥＮＡＮＡDBWPNzFdEy
impact of the event by reinterpreting the meaning242Please respect copyright.ＰＥＮＡＮＡlOFxYNxj3J
of the event. If we fail the exam and our friend242Please respect copyright.ＰＥＮＡＮＡ6hH9PCWOo3
gets the first place, we may react with jealousy and242Please respect copyright.ＰＥＮＡＮＡB51N99ggCU
complaint, but if we change our understanding of242Please respect copyright.ＰＥＮＡＮＡ4LydsiFbO0
the matter and interpret it as being proud of a242Please respect copyright.ＰＥＮＡＮＡsLzQN63IbD
friend and decide to
see the best, we can Negative emotions turn into242Please respect copyright.ＰＥＮＡＮＡhfDTtx5ST2
positive, even into motivation. And psychological242Please respect copyright.ＰＥＮＡＮＡMY6c9QrnIv
research also pointed out that this method has a242Please respect copyright.ＰＥＮＡＮＡWrSR97DwzB
positive impact on our health and interpersonal242Please respect copyright.ＰＥＮＡＮＡRFxnqgrJVJ
relationships; however, because of its greater242Please respect copyright.ＰＥＮＡＮＡoRN6BNYwnR
difficulty, it is often more suitable for coping with242Please respect copyright.ＰＥＮＡＮＡ9SmUFsgD1j
lower-intensity emotions, and it is more likely to be242Please respect copyright.ＰＥＮＡＮＡO6HCwupnVz
used in certain situations. It will happen in242Please respect copyright.ＰＥＮＡＮＡCjvDyHZL4p
batches. "Tree Hole Hong Kong THK utee Thiking242Please respect copyright.ＰＥＮＡＮＡC2KWdvLAch
Phontnct.242Please respect copyright.ＰＥＮＡＮＡEpisoD0rdV
response 反應/響應242Please respect copyright.ＰＥＮＡＮＡ9Niy0WRHc3
modulation 調製242Please respect copyright.ＰＥＮＡＮＡUombxsbFLQ
5.(Response modulation)(反應調製)242Please respect copyright.ＰＥＮＡＮＡ0gUCYAYBef
此方法和上面某些方法有相當大的差異：前原因是242Please respect copyright.ＰＥＮＡＮＡgAMLlRxuDh
因為用於出現情緒反應之前，被合稱為“前攝調節242Please respect copyright.ＰＥＮＡＮＡ6xMYUOHy8M
”（antcedent-focused）；第五種由於用於發生情緒242Please respect copyright.ＰＥＮＡＮＡsBxAeoQGyp
反應後， 反應調製當中有大量涉及不同類型行為，242Please respect copyright.ＰＥＮＡＮＡucwL4bg0g6
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242Please respect copyright.ＰＥＮＡＮＡ0Q4XAOeOLG
，我們也必須考慮 另外，壓抑表達（表情抑制）也242Please respect copyright.ＰＥＮＡＮＡDj07FNKZYL
是一個方法把情緒忍住不表達出來，雖然對控製表242Please respect copyright.ＰＥＮＡＮＡvZE05MTvm1
情，心率等有一定 用處，分數開始重新評估認知，242Please respect copyright.ＰＥＮＡＮＡJOfWfzHd2g
它對克制的情緒作用減少：而因為它更刻意意，所242Please respect copyright.ＰＥＮＡＮＡHXxtVbeyfs
耗用能量代謝：它也可能損害我們表達正面情緒的242Please respect copyright.ＰＥＮＡＮＡwIvkgWqkmr
能力，減少我們的社交能力，對 如果真的要使用此242Please respect copyright.ＰＥＮＡＮＡYVLHXM9LkD
方法，也適當小心使用。“樹洞香港THK utee242Please respect copyright.ＰＥＮＡＮＡ1BzPL2aWs7
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱242Please respect copyright.ＰＥＮＡＮＡgtdtBU1Pjg
症症狀有正向關係），因此相形見細。242Please respect copyright.ＰＥＮＡＮＡLvc9Y1OvRP
This method is quite different from the above four242Please respect copyright.ＰＥＮＡＮＡAJAKnyVv5s
methods: the first four are collectively called242Please respect copyright.ＰＥＮＡＮＡQmOjsworlC
"antecedent-focused" because they are used242Please respect copyright.ＰＥＮＡＮＡNYsixE4BBF
before emotional reactions occur; the fifth one is242Please respect copyright.ＰＥＮＡＮＡCu8LC5a2K1
used after emotional reactions occur. Are242Please respect copyright.ＰＥＮＡＮＡZVpDMouXUA
classified as "response-focused"). Many of the242Please respect copyright.ＰＥＮＡＮＡZqPMKtrsDn
response modulations involve different types of242Please respect copyright.ＰＥＮＡＮＡeKyjjecXhL
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain242Please respect copyright.ＰＥＮＡＮＡnGoDBs9abw
effects on emotional management; however, we242Please respect copyright.ＰＥＮＡＮＡytJPU0MhAc
must also consider the long-term impact of these242Please respect copyright.ＰＥＮＡＮＡbO0ZYrCQET
methods on our physical and mental health to242Please respect copyright.ＰＥＮＡＮＡHtTAzZDBWI
prevent Problems such as alcohol and drug242Please respect copyright.ＰＥＮＡＮＡLwDgrby37R
abuse. In addition, expressive suppression is also242Please respect copyright.ＰＥＮＡＮＡAduCzO7mLD
a method to suppress emotions. Although it is242Please respect copyright.ＰＥＮＡＮＡWBRX8g02Jy
useful for controlling expressions and heart rate, it242Please respect copyright.ＰＥＮＡＮＡ0YDaP7Dlfb
has a lower effect on restraining negative emotions242Please respect copyright.ＰＥＮＡＮＡC1N7s1GXSf
than reevaluating cognition: and because it is more242Please respect copyright.ＰＥＮＡＮＡHB4qJi4x1y
effective. To be deliberate, it consumes more242Please respect copyright.ＰＥＮＡＮＡ3S1OlQs9hh
energy: it may also damage our ability to express242Please respect copyright.ＰＥＮＡＮＡ6vpe8LBy5J
positive emotions, weaken our social skills, and is242Please respect copyright.ＰＥＮＡＮＡmwJGzo3aOq
unhealthy for physical and mental development242Please respect copyright.ＰＥＮＡＮＡsqkvNM8DTA
(for example, it has a positive relationship with242Please respect copyright.ＰＥＮＡＮＡnORCthdJJ3
depression symptoms), so it is different. If you242Please respect copyright.ＰＥＮＡＮＡSSTmJXMXsL
really want to use
this method, you should also use it carefully. "Tree242Please respect copyright.ＰＥＮＡＮＡHLuqe90n77
Hole Hong Kong THK utee Thiking Phontnct.
