x
Relieve 緩解256Please respect copyright.ＰＥＮＡＮＡJpusIChbvN
Situation 情境/情況256Please respect copyright.ＰＥＮＡＮＡvd1zGEE5Wt
Selection 選擇256Please respect copyright.ＰＥＮＡＮＡzfjMmteLI0
Accurately 準確256Please respect copyright.ＰＥＮＡＮＡS8bQUu7uwW
comfortable 舒服的256Please respect copyright.ＰＥＮＡＮＡyfm21gd1fi
emotion-related 情緒相關256Please respect copyright.ＰＥＮＡＮＡAUtFn6giSk
pressured 壓力大256Please respect copyright.ＰＥＮＡＮＡrknrsniKbi
1.(Situation selection)（情境選擇）256Please respect copyright.ＰＥＮＡＮＡ1U4yyT1Hk8
我們在酒吧，我們會感到舒暢：在面對課本時，我256Please respect copyright.ＰＥＮＡＮＡTKWuBvLMyA
們會感到有壓力。情境選擇涉及選擇避免或接近某256Please respect copyright.ＰＥＮＡＮＡZKyW9wJr3R
些特殊的情況。選擇避免開或減少 某些情境時，我256Please respect copyright.ＰＥＮＡＮＡmb92KqwYKS
們可以減低出現相對應情緒的機會；反之，如果想256Please respect copyright.ＰＥＮＡＮＡAUNjdRGH5b
引引起某些特定情緒，我們可以主動進入相關的情256Please respect copyright.ＰＥＮＡＮＡhSWEh0wwNp
境中。我們在客廳中，也常常用到這些技巧。 想緩256Please respect copyright.ＰＥＮＡＮＡMg9s53oFLQ
解緩解壓力，我們可以選擇暫時放下工作，離開令256Please respect copyright.ＰＥＮＡＮＡVxQb4PUFCY
自己覺得有壓力的環境。又或者想感受快感時，便256Please respect copyright.ＰＥＮＡＮＡa7I1sNkAlf
會約好友把酒談歡不過，要善用這招並不容易，因256Please respect copyright.ＰＥＮＡＮＡkX63hDq95Z
為人很難 準確的預料未來的情緒反應，與多年不見256Please respect copyright.ＰＥＮＡＮＡnQQuEaXOA5
的朋友聚舊，最後會有什麼反應，很難說得準。故256Please respect copyright.ＰＥＮＡＮＡIDdgcCU5Bd
此，我們往往無法準確而適當地判斷應避免或接近256Please respect copyright.ＰＥＮＡＮＡHxJ0xX8GF9
某種情境。256Please respect copyright.ＰＥＮＡＮＡWgjI0DyBEj
We can think of many emotion-related situations.256Please respect copyright.ＰＥＮＡＮＡdnvRLccW0n
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 get256Please respect copyright.ＰＥＮＡＮＡzZJwVTA4XR
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.256Please respect copyright.ＰＥＮＡＮＡXxRP55wETu
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 will256Please respect copyright.ＰＥＮＡＮＡ01wLLGbpn5
happen in the end when you get together with256Please respect copyright.ＰＥＮＡＮＡkh3tGKcabq
friends you have not seen for many
years It's hard to be precise. Therefore, we are256Please respect copyright.ＰＥＮＡＮＡcY1X5AHqNI
often unable to accurately and appropriately judge256Please respect copyright.ＰＥＮＡＮＡmnceHF9XXM
which situations to avoid or approach.256Please respect copyright.ＰＥＮＡＮＡvmoTYl7Nh5
Modification 調整/修改256Please respect copyright.ＰＥＮＡＮＡDwsRy2ARCn
2.(Situation modification)(情境調整)256Please respect copyright.ＰＥＮＡＮＡpJRr4P5afF
有時我們縱使難以選擇周圍的情境但仍可靠的個人256Please respect copyright.ＰＥＮＡＮＡrGd81V6b1Q
行為調整。情境調整是修改外在，周圍（而非內心256Please respect copyright.ＰＥＮＡＮＡQho3VKLUQT
世界）的情境以改變環境帶來的情緒影響。例如如256Please respect copyright.ＰＥＮＡＮＡUGp7VxrlPJ
果我們突然遇上上前度的話 ，我們可透過預測自身256Please respect copyright.ＰＥＮＡＮＡ6C4zKCeycE
情緒和可能出現的反應去決定要不要和他（她）說256Please respect copyright.ＰＥＮＡＮＡksuJE8TqaC
話，又或者調節個性的內容，身體距離等，造成不256Please respect copyright.ＰＥＮＡＮＡfj3LzgBNbq
想要或達致想要的情緒，如避免尷尬， 或保留自然256Please respect copyright.ＰＥＮＡＮＡO9GgXlfHfX
。256Please respect copyright.ＰＥＮＡＮＡrDmqkKLIl9
Sometimes, even though it is difficult to choose the256Please respect copyright.ＰＥＮＡＮＡ21pycP37Qw
surrounding situation, we still rely on personal256Please respect copyright.ＰＥＮＡＮＡNtf7Ac4dEG
behavior adjustment. Situational adjustment is to256Please respect copyright.ＰＥＮＡＮＡpWBcqNbX0S
modify the external and surrounding (not the inner256Please respect copyright.ＰＥＮＡＮＡiufsJQaRl8
world) situation to change the emotional
impact of the environment. For example, if we256Please respect copyright.ＰＥＮＡＮＡm1oRybywLM
suddenly meet the former degree, we can predict256Please respect copyright.ＰＥＮＡＮＡQ7EGbSg3O8
our own emotions and possible reactions to decide256Please respect copyright.ＰＥＮＡＮＡg5xii6pg9m
whether to talk to him or her, or adjust the content256Please respect copyright.ＰＥＮＡＮＡfGN7TIhFMV
of the conversation, physical distance, etc., to256Please respect copyright.ＰＥＮＡＮＡpxsZvAZ6SV
avoid unwanted or achieve Desired emotions,256Please respect copyright.ＰＥＮＡＮＡde5doF8K3d
such as avoiding embarrassment, or staying as256Please respect copyright.ＰＥＮＡＮＡybCthRonjo
natural as possible.256Please respect copyright.ＰＥＮＡＮＡdZMvGmpCro
Attentional 注意256Please respect copyright.ＰＥＮＡＮＡLtovaXNI9Q
Deployment 部署/ 投放256Please respect copyright.ＰＥＮＡＮＡBy5iHsu8bp
3.(Attentional deployment)(注意投放)256Please respect copyright.ＰＥＮＡＮＡwJpDHzf2Tg
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠256Please respect copyright.ＰＥＮＡＮＡfJAqnsqjKV
的個人行為調整。雖然如此，四周環境及他人的反256Please respect copyright.ＰＥＮＡＮＡWyyIv4SHvn
應甚至可能不如我們預期。我們的周圍環境和生活256Please respect copyright.ＰＥＮＡＮＡ0awbEHADaf
之中實際上還充滿了許許多多其他事物 ，而部分的256Please respect copyright.ＰＥＮＡＮＡxvk1wQBITr
事物會超過大機會引起適當的情緒反應。這個將注256Please respect copyright.ＰＥＮＡＮＡt5idBdAxPP
意力集中或轉移開的過程，就是注意投放。其中一256Please respect copyright.ＰＥＮＡＮＡRusBpxb6Pk
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256Please respect copyright.ＰＥＮＡＮＡA1wKrRFYxh
擇專注 下次面試機會或自己的其他興趣，這樣我們256Please respect copyright.ＰＥＮＡＮＡL4Dr8JnL0M
可以減少相關情緒的出現及其帶來的影響。適用範256Please respect copyright.ＰＥＮＡＮＡIcyERiTRhW
圍方面，有研究指出，它在應對高強度的情緒時，256Please respect copyright.ＰＥＮＡＮＡRpWCWq6kHw
由於易於應用，因此比起其他 方法有效。而且，沉256Please respect copyright.ＰＥＮＡＮＡbws8GXhdlX
思（反芻）和憂慮（令人擔憂）等也算是把關注由256Please respect copyright.ＰＥＮＡＮＡvUf97VctLQ
情緒分散至思考，以免直接受情緒影響的方法，不256Please respect copyright.ＰＥＮＡＮＡSHT43HiWlu
過這些方法可能會使人的思想集中在而不是情緒上256Please respect copyright.ＰＥＮＡＮＡwOgoh7apza
，最後 “樹洞香港Futee Thisking heent”可能會適度256Please respect copyright.ＰＥＮＡＮＡNFa1l6AwZi
得其反，造成造成的情緒影響。256Please respect copyright.ＰＥＮＡＮＡZtuB8LQ2eO
Sometimes even though it is difficult to choose the256Please respect copyright.ＰＥＮＡＮＡw4xHo1txJ9
surrounding situation, we still rely on personal256Please respect copyright.ＰＥＮＡＮＡWqbz32LOeG
behavior adjustment. Even so, the surrounding256Please respect copyright.ＰＥＮＡＮＡyzKFdTLd8h
environment and the reactions of others may still256Please respect copyright.ＰＥＮＡＮＡb78Mbk004N
be worse than we expected. Our surrounding256Please respect copyright.ＰＥＮＡＮＡB45N2e1I39
environment and life are actually full of many other256Please respect copyright.ＰＥＮＡＮＡd8D5gXSceo
things, and some things have a greater chance of256Please respect copyright.ＰＥＮＡＮＡnhxSBm0zpi
eliciting appropriate
emotional reactions. This process of focusing or256Please respect copyright.ＰＥＮＡＮＡZtN1AbeMmZ
removing one's attention is to pay attention. One256Please respect copyright.ＰＥＮＡＮＡvnuS0c0N5I
of the main methods is to distraction. For example,256Please respect copyright.ＰＥＮＡＮＡ6T3xbjCIFy
if you are frustrated in your job search, you can256Please respect copyright.ＰＥＮＡＮＡOukxjZnWyX
choose to focus on the next interview opportunity256Please respect copyright.ＰＥＮＡＮＡDfWnJdfA4p
or your other interests, so that we can reduce the256Please respect copyright.ＰＥＮＡＮＡDJILL5ns1f
appearance of related emotions and their impact.256Please respect copyright.ＰＥＮＡＮＡxX90sZcLin
In terms of scope of application, some studies256Please respect copyright.ＰＥＮＡＮＡdP0D9kWgcZ
have pointed out that it is more effective than other256Please respect copyright.ＰＥＮＡＮＡOF6SDahxoK
methods because it is easy to apply when dealing256Please respect copyright.ＰＥＮＡＮＡVx3Y0VKFRc
with high-intensity emotions. In addition,256Please respect copyright.ＰＥＮＡＮＡQyJRSiwwMI
rumination and worrying can also be regarded as256Please respect copyright.ＰＥＮＡＮＡ2wei8XTbWS
methods for distracting attention from emotions to256Please respect copyright.ＰＥＮＡＮＡwk06umhfzt
thinking, so as not to be directly affected by256Please respect copyright.ＰＥＮＡＮＡulzvICCPd2
emotions, but these methods may cause people to256Please respect copyright.ＰＥＮＡＮＡllWgh3gNc6
focus on negative emotions, which may be256Please respect copyright.ＰＥＮＡＮＡ7q1jQ7L5p8
counterproductive
in the end. , Causing greater emotional impact.256Please respect copyright.ＰＥＮＡＮＡSmIfqx0fYq
"Tree Hole Hong Kong Futee Thisking heent256Please respect copyright.ＰＥＮＡＮＡJ3tTvLyN0F
Cognitive 認知性256Please respect copyright.ＰＥＮＡＮＡh3SDiWAMd7
change 改變/變化256Please respect copyright.ＰＥＮＡＮＡi8vtDqaeIR
trian 訓練256Please respect copyright.ＰＥＮＡＮＡsfjP5JIPrf
4.(Cognitive change)(改變認知)256Please respect copyright.ＰＥＮＡＮＡXwENKfNHuv
不過，事情的好與壞往往只是角度和認知的問題，256Please respect copyright.ＰＥＮＡＮＡWcg0VBAYxy
所以如果我們可改變對情況的評估，從而改變其 情256Please respect copyright.ＰＥＮＡＮＡZ212p4wj9b
緒暗示。而改變認知中的主要方法之一，是重新評256Please respect copyright.ＰＥＮＡＮＡatDoPgw7YL
估認知（認知重新評估）。它的意思是透過重新演256Please respect copyright.ＰＥＮＡＮＡ3QjzFuF4uX
譯譯事件的會義，以改變事件的情緒影響。如果我256Please respect copyright.ＰＥＮＡＮＡW1jjs0B3Cm
們考試不及格，好友卻 考了第一，我們或會有嫉妒256Please respect copyright.ＰＥＮＡＮＡlt8I5PjQsP
忌，埋怨等反應，但如果我們改變這一事的理解，256Please respect copyright.ＰＥＮＡＮＡ3AymbryoyZ
解釋為為好友自豪，並決定見賢思齊的話，便可以256Please respect copyright.ＰＥＮＡＮＡBMjAI6btPV
把它的情緒轉化為正面，甚至 化作動力。而心理學256Please respect copyright.ＰＥＮＡＮＡBOiqjhlQzH
研究亦指出，這方法對我們健康和人際關係都有正256Please respect copyright.ＰＥＮＡＮＡt9RmVM0dVa
面影響；不過，它由於難以克服，往往較適用於應256Please respect copyright.ＰＥＮＡＮＡlxEcywSCpZ
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 utee256Please respect copyright.ＰＥＮＡＮＡ8rCoOnstcu
Thiking Phontnct。256Please respect copyright.ＰＥＮＡＮＡa3dkTUWf2e
Although the above three methods are effective,256Please respect copyright.ＰＥＮＡＮＡu1bblpXtHn
they have not really changed the causal256Please respect copyright.ＰＥＮＡＮＡOrx6gUcAeX
relationship between the situation and our256Please respect copyright.ＰＥＮＡＮＡGgzXXjOCLr
emotions. However, whether things are good or256Please respect copyright.ＰＥＮＡＮＡIAkS2fiN36
bad is often just a matter of perspective and256Please respect copyright.ＰＥＮＡＮＡXzhkCDbUMV
perception, so if we can change our assessment of256Please respect copyright.ＰＥＮＡＮＡR30osSySpC
the situation, we can change its emotional256Please respect copyright.ＰＥＮＡＮＡHvVFW0ClxZ
meaning. One of the main ways to change256Please respect copyright.ＰＥＮＡＮＡiZT4Lcx54C
cognition is to re-evaluate cognition (cognitive256Please respect copyright.ＰＥＮＡＮＡUQgy69y9O3
reappraisal). It means to change the emotional256Please respect copyright.ＰＥＮＡＮＡuMBVhZwQBu
impact of the event by reinterpreting the meaning256Please respect copyright.ＰＥＮＡＮＡ70bpOT0KuW
of the event. If we fail the exam and our friend256Please respect copyright.ＰＥＮＡＮＡKYX3LkAUyN
gets the first place, we may react with jealousy and256Please respect copyright.ＰＥＮＡＮＡWo1UM0ZeUI
complaint, but if we change our understanding of256Please respect copyright.ＰＥＮＡＮＡawALijwKHi
the matter and interpret it as being proud of a256Please respect copyright.ＰＥＮＡＮＡRpL6w9vnQb
friend and decide to
see the best, we can Negative emotions turn into256Please respect copyright.ＰＥＮＡＮＡM5sBI1mdqR
positive, even into motivation. And psychological256Please respect copyright.ＰＥＮＡＮＡMx3GUT3gLg
research also pointed out that this method has a256Please respect copyright.ＰＥＮＡＮＡm1Mix7iJJN
positive impact on our health and interpersonal256Please respect copyright.ＰＥＮＡＮＡ3mnaNkH5IF
relationships; however, because of its greater256Please respect copyright.ＰＥＮＡＮＡILEiOHbVJ5
difficulty, it is often more suitable for coping with256Please respect copyright.ＰＥＮＡＮＡcoD56usZqo
lower-intensity emotions, and it is more likely to be256Please respect copyright.ＰＥＮＡＮＡX5k7XxdgIR
used in certain situations. It will happen in256Please respect copyright.ＰＥＮＡＮＡwKJ7HguLjn
batches. "Tree Hole Hong Kong THK utee Thiking256Please respect copyright.ＰＥＮＡＮＡZIi0Bkcsr8
Phontnct.256Please respect copyright.ＰＥＮＡＮＡDIYo6YoKYJ
response 反應/響應256Please respect copyright.ＰＥＮＡＮＡ8SGrtunntc
modulation 調製256Please respect copyright.ＰＥＮＡＮＡDSoKGCLuQp
5.(Response modulation)(反應調製)256Please respect copyright.ＰＥＮＡＮＡRhAD9bPPrL
此方法和上面某些方法有相當大的差異：前原因是256Please respect copyright.ＰＥＮＡＮＡcMvq5JP44C
因為用於出現情緒反應之前，被合稱為“前攝調節256Please respect copyright.ＰＥＮＡＮＡgR01ca8ytR
”（antcedent-focused）；第五種由於用於發生情緒256Please respect copyright.ＰＥＮＡＮＡQ0nCQXlq3Q
反應後， 反應調製當中有大量涉及不同類型行為，256Please respect copyright.ＰＥＮＡＮＡTyizW6VLmD
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256Please respect copyright.ＰＥＮＡＮＡeKh0C0WPVH
，我們也必須考慮 另外，壓抑表達（表情抑制）也256Please respect copyright.ＰＥＮＡＮＡFFlnrToTME
是一個方法把情緒忍住不表達出來，雖然對控製表256Please respect copyright.ＰＥＮＡＮＡ1YTv2BXT1x
情，心率等有一定 用處，分數開始重新評估認知，256Please respect copyright.ＰＥＮＡＮＡyAycoYRSG4
它對克制的情緒作用減少：而因為它更刻意意，所256Please respect copyright.ＰＥＮＡＮＡBzMIRD3mnN
耗用能量代謝：它也可能損害我們表達正面情緒的256Please respect copyright.ＰＥＮＡＮＡ8HtxXbWqJt
能力，減少我們的社交能力，對 如果真的要使用此256Please respect copyright.ＰＥＮＡＮＡte8MFR9XzW
方法，也適當小心使用。“樹洞香港THK utee256Please respect copyright.ＰＥＮＡＮＡArhav96Cug
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱256Please respect copyright.ＰＥＮＡＮＡwEntdSFMbQ
症症狀有正向關係），因此相形見細。256Please respect copyright.ＰＥＮＡＮＡ4aXUzRgRNT
This method is quite different from the above four256Please respect copyright.ＰＥＮＡＮＡioOUJWZ9XM
methods: the first four are collectively called256Please respect copyright.ＰＥＮＡＮＡIUkxYWmPJC
"antecedent-focused" because they are used256Please respect copyright.ＰＥＮＡＮＡ4pUriiWqnL
before emotional reactions occur; the fifth one is256Please respect copyright.ＰＥＮＡＮＡYwTXvFBFmr
used after emotional reactions occur. Are256Please respect copyright.ＰＥＮＡＮＡyoTholvD36
classified as "response-focused"). Many of the256Please respect copyright.ＰＥＮＡＮＡwPqIxLvzvS
response modulations involve different types of256Please respect copyright.ＰＥＮＡＮＡ4Gz1d0Raqi
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain256Please respect copyright.ＰＥＮＡＮＡ6anl9a4xSa
effects on emotional management; however, we256Please respect copyright.ＰＥＮＡＮＡm4wHLAcO4r
must also consider the long-term impact of these256Please respect copyright.ＰＥＮＡＮＡfxB8hVcA2P
methods on our physical and mental health to256Please respect copyright.ＰＥＮＡＮＡdiAl6VGaPn
prevent Problems such as alcohol and drug256Please respect copyright.ＰＥＮＡＮＡXCzLOOLz86
abuse. In addition, expressive suppression is also256Please respect copyright.ＰＥＮＡＮＡe8MxWWFAOq
a method to suppress emotions. Although it is256Please respect copyright.ＰＥＮＡＮＡRFEUiCH90a
useful for controlling expressions and heart rate, it256Please respect copyright.ＰＥＮＡＮＡYu37WFDnO5
has a lower effect on restraining negative emotions256Please respect copyright.ＰＥＮＡＮＡH8m57oJSPG
than reevaluating cognition: and because it is more256Please respect copyright.ＰＥＮＡＮＡnXIO5zjCiW
effective. To be deliberate, it consumes more256Please respect copyright.ＰＥＮＡＮＡRWKxVqJgIG
energy: it may also damage our ability to express256Please respect copyright.ＰＥＮＡＮＡLKjf44xO7u
positive emotions, weaken our social skills, and is256Please respect copyright.ＰＥＮＡＮＡwdLgyWtyEF
unhealthy for physical and mental development256Please respect copyright.ＰＥＮＡＮＡfQRqvjNFaf
(for example, it has a positive relationship with256Please respect copyright.ＰＥＮＡＮＡutJhjut1KX
depression symptoms), so it is different. If you256Please respect copyright.ＰＥＮＡＮＡzlNofkARsv
really want to use
this method, you should also use it carefully. "Tree256Please respect copyright.ＰＥＮＡＮＡ4E1Vrcp7bn
Hole Hong Kong THK utee Thiking Phontnct.
