Relieve 緩解205Please respect copyright.PENANADNzLEVUeft
Situation 情境/情況205Please respect copyright.PENANAOEURT5j8BN
Selection 選擇205Please respect copyright.PENANAuFJdafmx5L
Accurately 準確205Please respect copyright.PENANABrEgTxbWne
comfortable 舒服的205Please respect copyright.PENANAfYtXMVLc99
emotion-related 情緒相關205Please respect copyright.PENANAGXmsDn7AEX
pressured 壓力大205Please respect copyright.PENANARzYoQeS3Js
1.(Situation selection)(情境選擇)205Please respect copyright.PENANAQ8kWLhBipB
我們在酒吧,我們會感到舒暢:在面對課本時,我205Please respect copyright.PENANA4N9dq3FEi3
們會感到有壓力。情境選擇涉及選擇避免或接近某205Please respect copyright.PENANAkq0Bx41CYV
些特殊的情況。選擇避免開或減少 某些情境時,我205Please respect copyright.PENANAa3SzuqdpYR
們可以減低出現相對應情緒的機會;反之,如果想205Please respect copyright.PENANA12cK7jzUhP
引引起某些特定情緒,我們可以主動進入相關的情205Please respect copyright.PENANAcyckIgNDMr
境中。我們在客廳中,也常常用到這些技巧。 想緩205Please respect copyright.PENANAYSxwQXa1ca
解緩解壓力,我們可以選擇暫時放下工作,離開令205Please respect copyright.PENANAW8PsWrZS7e
自己覺得有壓力的環境。又或者想感受快感時,便205Please respect copyright.PENANA5Tc9eMewkT
會約好友把酒談歡不過,要善用這招並不容易,因205Please respect copyright.PENANAX0z2mcL3tm
為人很難 準確的預料未來的情緒反應,與多年不見205Please respect copyright.PENANArFA5ZuXIPe
的朋友聚舊,最後會有什麼反應,很難說得準。故205Please respect copyright.PENANAzMvBeJENMY
此,我們往往無法準確而適當地判斷應避免或接近205Please respect copyright.PENANA1FgddHrRLf
某種情境。205Please respect copyright.PENANA0umT83xXjf
We can think of many emotion-related situations.205Please respect copyright.PENANATMmA9s3mtK
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 get205Please respect copyright.PENANAnpczVNM7A1
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.205Please respect copyright.PENANAaJ8YKHkemi
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 will205Please respect copyright.PENANAiGL78Em4Tn
happen in the end when you get together with205Please respect copyright.PENANALyPvvyMHMZ
friends you have not seen for many
years It's hard to be precise. Therefore, we are205Please respect copyright.PENANAiD5Jhp9YrX
often unable to accurately and appropriately judge205Please respect copyright.PENANA371hf4YQPL
which situations to avoid or approach.205Please respect copyright.PENANANB6qB2i9ku
Modification 調整/修改205Please respect copyright.PENANAwsWJCmg2C0
2.(Situation modification)(情境調整)205Please respect copyright.PENANAhtFwyxkCxu
有時我們縱使難以選擇周圍的情境但仍可靠的個人205Please respect copyright.PENANA98MFoKUAFQ
行為調整。情境調整是修改外在,周圍(而非內心205Please respect copyright.PENANAgVdnaRvDHi
世界)的情境以改變環境帶來的情緒影響。例如如205Please respect copyright.PENANANY1UBuS5k1
果我們突然遇上上前度的話 ,我們可透過預測自身205Please respect copyright.PENANAsXLpsUuvti
情緒和可能出現的反應去決定要不要和他(她)說205Please respect copyright.PENANAXd3JIieb5O
話,又或者調節個性的內容,身體距離等,造成不205Please respect copyright.PENANAZ4rAtmbjDK
想要或達致想要的情緒,如避免尷尬, 或保留自然205Please respect copyright.PENANA4ruGqyy4pU
。205Please respect copyright.PENANAX5fZsZdZVf
Sometimes, even though it is difficult to choose the205Please respect copyright.PENANAd3jOyUzS59
surrounding situation, we still rely on personal205Please respect copyright.PENANAgWh8qDLZ5K
behavior adjustment. Situational adjustment is to205Please respect copyright.PENANATYEdqC8gk3
modify the external and surrounding (not the inner205Please respect copyright.PENANAr1tZ8YnxIA
world) situation to change the emotional
impact of the environment. For example, if we205Please respect copyright.PENANArDF7eeJKAW
suddenly meet the former degree, we can predict205Please respect copyright.PENANAgxLjo4PFKs
our own emotions and possible reactions to decide205Please respect copyright.PENANAxWbQtH0JkQ
whether to talk to him or her, or adjust the content205Please respect copyright.PENANAY6kRnRCHua
of the conversation, physical distance, etc., to205Please respect copyright.PENANAtPB9aPPiCz
avoid unwanted or achieve Desired emotions,205Please respect copyright.PENANA0y8HxExUOO
such as avoiding embarrassment, or staying as205Please respect copyright.PENANAkL9b2MxirZ
natural as possible.205Please respect copyright.PENANAyhnrPe6Rsj
Attentional 注意205Please respect copyright.PENANAvtwmIenDyi
Deployment 部署/ 投放205Please respect copyright.PENANAaXUVsIjxJR
3.(Attentional deployment)(注意投放)205Please respect copyright.PENANAL2NVYDotA7
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠205Please respect copyright.PENANAoycWGajjuW
的個人行為調整。雖然如此,四周環境及他人的反205Please respect copyright.PENANAIapckzDYIL
應甚至可能不如我們預期。我們的周圍環境和生活205Please respect copyright.PENANAjLkcrIQFHl
之中實際上還充滿了許許多多其他事物 ,而部分的205Please respect copyright.PENANAnKLcdG7wCL
事物會超過大機會引起適當的情緒反應。這個將注205Please respect copyright.PENANABMaY5uvQis
意力集中或轉移開的過程,就是注意投放。其中一205Please respect copyright.PENANAJM8tKbWY8T
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205Please respect copyright.PENANAL8x87daPas
擇專注 下次面試機會或自己的其他興趣,這樣我們205Please respect copyright.PENANAY9mhiyp4Us
可以減少相關情緒的出現及其帶來的影響。適用範205Please respect copyright.PENANAIn8SoMA3qQ
圍方面,有研究指出,它在應對高強度的情緒時,205Please respect copyright.PENANAPissv4CAia
由於易於應用,因此比起其他 方法有效。而且,沉205Please respect copyright.PENANATOoNcsdhHv
思(反芻)和憂慮(令人擔憂)等也算是把關注由205Please respect copyright.PENANAmyiGvFlUuV
情緒分散至思考,以免直接受情緒影響的方法,不205Please respect copyright.PENANAiFhjSgyU6T
過這些方法可能會使人的思想集中在而不是情緒上205Please respect copyright.PENANAA7hiZ3XifB
,最後 “樹洞香港Futee Thisking heent”可能會適度205Please respect copyright.PENANA6z3fMQn2gE
得其反,造成造成的情緒影響。205Please respect copyright.PENANAVi3U7flgmy
Sometimes even though it is difficult to choose the205Please respect copyright.PENANAS0Eti9sGGO
surrounding situation, we still rely on personal205Please respect copyright.PENANAdlp3O2GLT9
behavior adjustment. Even so, the surrounding205Please respect copyright.PENANA28dLeVVtiu
environment and the reactions of others may still205Please respect copyright.PENANAnCuHgsfFOK
be worse than we expected. Our surrounding205Please respect copyright.PENANAyDiCqo143x
environment and life are actually full of many other205Please respect copyright.PENANAp6fYPv4XWo
things, and some things have a greater chance of205Please respect copyright.PENANAZWf3B2yzpN
eliciting appropriate
emotional reactions. This process of focusing or205Please respect copyright.PENANAAP2hFCOWoR
removing one's attention is to pay attention. One205Please respect copyright.PENANAlCn3MRLXw5
of the main methods is to distraction. For example,205Please respect copyright.PENANAGCkpIbCSNE
if you are frustrated in your job search, you can205Please respect copyright.PENANALh7RUh3qTh
choose to focus on the next interview opportunity205Please respect copyright.PENANAA4KV08RAZQ
or your other interests, so that we can reduce the205Please respect copyright.PENANAoy2U4TNdIV
appearance of related emotions and their impact.205Please respect copyright.PENANA8b92r4zLvI
In terms of scope of application, some studies205Please respect copyright.PENANAuxk31331Sv
have pointed out that it is more effective than other205Please respect copyright.PENANA8Eco1b7Zd4
methods because it is easy to apply when dealing205Please respect copyright.PENANAofP4V9F9bE
with high-intensity emotions. In addition,205Please respect copyright.PENANA4DK3PA0BT7
rumination and worrying can also be regarded as205Please respect copyright.PENANAGIWjQ4Z9bG
methods for distracting attention from emotions to205Please respect copyright.PENANAgLLYsBMxJL
thinking, so as not to be directly affected by205Please respect copyright.PENANAF6YTx1FLKP
emotions, but these methods may cause people to205Please respect copyright.PENANALpTznLcUnF
focus on negative emotions, which may be205Please respect copyright.PENANATvwxu9XSLq
counterproductive
in the end. , Causing greater emotional impact.205Please respect copyright.PENANAPwlFJXyfTh
"Tree Hole Hong Kong Futee Thisking heent205Please respect copyright.PENANA4VkoapSXMc
Cognitive 認知性205Please respect copyright.PENANAktUN9w597e
change 改變/變化205Please respect copyright.PENANAgWKURzVmAJ
trian 訓練205Please respect copyright.PENANAImASmhyu9U
4.(Cognitive change)(改變認知)205Please respect copyright.PENANATYQHvKIPWp
不過,事情的好與壞往往只是角度和認知的問題,205Please respect copyright.PENANAzNxH3eM8yN
所以如果我們可改變對情況的評估,從而改變其 情205Please respect copyright.PENANAX5QzIrzPnJ
緒暗示。而改變認知中的主要方法之一,是重新評205Please respect copyright.PENANAWkYWMrlEb8
估認知(認知重新評估)。它的意思是透過重新演205Please respect copyright.PENANA6HS2ShwNxO
譯譯事件的會義,以改變事件的情緒影響。如果我205Please respect copyright.PENANACBZKL4uJpq
們考試不及格,好友卻 考了第一,我們或會有嫉妒205Please respect copyright.PENANArOKfhSdfDI
忌,埋怨等反應,但如果我們改變這一事的理解,205Please respect copyright.PENANAE9dgz9HrKc
解釋為為好友自豪,並決定見賢思齊的話,便可以205Please respect copyright.PENANAtoh7NjoTGx
把它的情緒轉化為正面,甚至 化作動力。而心理學205Please respect copyright.PENANAcaET0g3ISQ
研究亦指出,這方法對我們健康和人際關係都有正205Please respect copyright.PENANAXwoWfI5xj8
面影響;不過,它由於難以克服,往往較適用於應205Please respect copyright.PENANAqHQ6M6mN3H
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 utee205Please respect copyright.PENANATKbvwrlZxd
Thiking Phontnct。205Please respect copyright.PENANALsttWQSYpB
Although the above three methods are effective,205Please respect copyright.PENANAjl23BBu7Z6
they have not really changed the causal205Please respect copyright.PENANAPWWhbb6EGe
relationship between the situation and our205Please respect copyright.PENANAEkdeyWqi9k
emotions. However, whether things are good or205Please respect copyright.PENANAh6epk0blCK
bad is often just a matter of perspective and205Please respect copyright.PENANAM0C3g98omo
perception, so if we can change our assessment of205Please respect copyright.PENANAaxnOIvjUQd
the situation, we can change its emotional205Please respect copyright.PENANAtByXbVLM8d
meaning. One of the main ways to change205Please respect copyright.PENANAdUKSbdZKz0
cognition is to re-evaluate cognition (cognitive205Please respect copyright.PENANAKlsGTL7PTI
reappraisal). It means to change the emotional205Please respect copyright.PENANA0OxmsPbKkI
impact of the event by reinterpreting the meaning205Please respect copyright.PENANAVf9DSdypvG
of the event. If we fail the exam and our friend205Please respect copyright.PENANAj2lBtEJ0vj
gets the first place, we may react with jealousy and205Please respect copyright.PENANALYafmwAgAC
complaint, but if we change our understanding of205Please respect copyright.PENANAD5eY4kEYS6
the matter and interpret it as being proud of a205Please respect copyright.PENANA2grZA3KpmY
friend and decide to
see the best, we can Negative emotions turn into205Please respect copyright.PENANAz7e5v4eQuc
positive, even into motivation. And psychological205Please respect copyright.PENANA1lANAytSfA
research also pointed out that this method has a205Please respect copyright.PENANAroqMpu1H3E
positive impact on our health and interpersonal205Please respect copyright.PENANAKfvMwY8aio
relationships; however, because of its greater205Please respect copyright.PENANAguQ4VFoQIv
difficulty, it is often more suitable for coping with205Please respect copyright.PENANAqe3Wu64l1O
lower-intensity emotions, and it is more likely to be205Please respect copyright.PENANAwFVTfZ6sWX
used in certain situations. It will happen in205Please respect copyright.PENANA73UlwHdYxB
batches. "Tree Hole Hong Kong THK utee Thiking205Please respect copyright.PENANAPHxoXjvgxf
Phontnct.205Please respect copyright.PENANABuPUtD3zWy
response 反應/響應205Please respect copyright.PENANAKrVf0JaAuL
modulation 調製205Please respect copyright.PENANAS1GZ6crYTg
5.(Response modulation)(反應調製)205Please respect copyright.PENANAzfgRcDuMN6
此方法和上面某些方法有相當大的差異:前原因是205Please respect copyright.PENANAOkBRumvG78
因為用於出現情緒反應之前,被合稱為“前攝調節205Please respect copyright.PENANAXBBxcuFrTx
”(antcedent-focused);第五種由於用於發生情緒205Please respect copyright.PENANAdfteKQTq1I
反應後, 反應調製當中有大量涉及不同類型行為,205Please respect copyright.PENANAUKPfLzePgb
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205Please respect copyright.PENANA0YhLOcBOCD
,我們也必須考慮 另外,壓抑表達(表情抑制)也205Please respect copyright.PENANAbikDGQTOfu
是一個方法把情緒忍住不表達出來,雖然對控製表205Please respect copyright.PENANA7S4HGzQSPa
情,心率等有一定 用處,分數開始重新評估認知,205Please respect copyright.PENANAtjdcmuWJJH
它對克制的情緒作用減少:而因為它更刻意意,所205Please respect copyright.PENANAvYsJzbiWgK
耗用能量代謝:它也可能損害我們表達正面情緒的205Please respect copyright.PENANAMGAf5zX3Sp
能力,減少我們的社交能力,對 如果真的要使用此205Please respect copyright.PENANAUL68RQJYGw
方法,也適當小心使用。“樹洞香港THK utee205Please respect copyright.PENANA4AnWgdofEO
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱205Please respect copyright.PENANAALCnOHNbk0
症症狀有正向關係),因此相形見細。205Please respect copyright.PENANAYLPTT3yT5y
This method is quite different from the above four205Please respect copyright.PENANA0EmIyXq9Yf
methods: the first four are collectively called205Please respect copyright.PENANAICRTWNvqBj
"antecedent-focused" because they are used205Please respect copyright.PENANA7cCZZZOHq8
before emotional reactions occur; the fifth one is205Please respect copyright.PENANAk2orPdKLoK
used after emotional reactions occur. Are205Please respect copyright.PENANAkveKnRrIqj
classified as "response-focused"). Many of the205Please respect copyright.PENANAyORVwISk2L
response modulations involve different types of205Please respect copyright.PENANAw373u5vgX4
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain205Please respect copyright.PENANAcdvzUoLkNe
effects on emotional management; however, we205Please respect copyright.PENANAV8F8YRAreI
must also consider the long-term impact of these205Please respect copyright.PENANAHcAMcWQtll
methods on our physical and mental health to205Please respect copyright.PENANACPDsGrJXgV
prevent Problems such as alcohol and drug205Please respect copyright.PENANAWRgK0XYAgN
abuse. In addition, expressive suppression is also205Please respect copyright.PENANAzhrzmOUFVK
a method to suppress emotions. Although it is205Please respect copyright.PENANAY5TdQvmT2L
useful for controlling expressions and heart rate, it205Please respect copyright.PENANA7pt2lI5PR3
has a lower effect on restraining negative emotions205Please respect copyright.PENANAHI6prv6sD8
than reevaluating cognition: and because it is more205Please respect copyright.PENANA6adK0Acms9
effective. To be deliberate, it consumes more205Please respect copyright.PENANAeztJnF7plg
energy: it may also damage our ability to express205Please respect copyright.PENANAErMHwePjQa
positive emotions, weaken our social skills, and is205Please respect copyright.PENANARSq2u1Nuhg
unhealthy for physical and mental development205Please respect copyright.PENANAw8N8swU9hq
(for example, it has a positive relationship with205Please respect copyright.PENANAzPqYsNG6Ei
depression symptoms), so it is different. If you205Please respect copyright.PENANAS2Tpb7oT4C
really want to use
this method, you should also use it carefully. "Tree205Please respect copyright.PENANAD16b8nLekY
Hole Hong Kong THK utee Thiking Phontnct.