x
Relieve 緩解241Please respect copyright.ＰＥＮＡＮＡyDFWgZXqfJ
Situation 情境/情況241Please respect copyright.ＰＥＮＡＮＡ8DK3xUtNTM
Selection 選擇241Please respect copyright.ＰＥＮＡＮＡgQfP8ZnZWI
Accurately 準確241Please respect copyright.ＰＥＮＡＮＡIkBiKcngjl
comfortable 舒服的241Please respect copyright.ＰＥＮＡＮＡofUUddTHuX
emotion-related 情緒相關241Please respect copyright.ＰＥＮＡＮＡ1YrekvBbFx
pressured 壓力大241Please respect copyright.ＰＥＮＡＮＡ3PbrZDOqan
1.(Situation selection)（情境選擇）241Please respect copyright.ＰＥＮＡＮＡDeeM1Um1Rs
我們在酒吧，我們會感到舒暢：在面對課本時，我241Please respect copyright.ＰＥＮＡＮＡnF1M1y30y9
們會感到有壓力。情境選擇涉及選擇避免或接近某241Please respect copyright.ＰＥＮＡＮＡeext4PAV5v
些特殊的情況。選擇避免開或減少 某些情境時，我241Please respect copyright.ＰＥＮＡＮＡ0Lyi6PxQjN
們可以減低出現相對應情緒的機會；反之，如果想241Please respect copyright.ＰＥＮＡＮＡJkgoosBa8m
引引起某些特定情緒，我們可以主動進入相關的情241Please respect copyright.ＰＥＮＡＮＡ8NKsJ5t461
境中。我們在客廳中，也常常用到這些技巧。 想緩241Please respect copyright.ＰＥＮＡＮＡWOfP8TlQXq
解緩解壓力，我們可以選擇暫時放下工作，離開令241Please respect copyright.ＰＥＮＡＮＡBGwuUJUQWV
自己覺得有壓力的環境。又或者想感受快感時，便241Please respect copyright.ＰＥＮＡＮＡPvTlvff2Ax
會約好友把酒談歡不過，要善用這招並不容易，因241Please respect copyright.ＰＥＮＡＮＡzbbUqGgYPe
為人很難 準確的預料未來的情緒反應，與多年不見241Please respect copyright.ＰＥＮＡＮＡBIhr0kBPp1
的朋友聚舊，最後會有什麼反應，很難說得準。故241Please respect copyright.ＰＥＮＡＮＡlp4N1xX5ws
此，我們往往無法準確而適當地判斷應避免或接近241Please respect copyright.ＰＥＮＡＮＡFc25Qml0Ym
某種情境。241Please respect copyright.ＰＥＮＡＮＡroC2sq7YKc
We can think of many emotion-related situations.241Please respect copyright.ＰＥＮＡＮＡfbHkIQi8ZG
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 get241Please respect copyright.ＰＥＮＡＮＡPieJl3YWTE
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.241Please respect copyright.ＰＥＮＡＮＡZZcCCOKmDE
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 will241Please respect copyright.ＰＥＮＡＮＡNPwrN0qDhV
happen in the end when you get together with241Please respect copyright.ＰＥＮＡＮＡ2MFJXeKfxd
friends you have not seen for many
years It's hard to be precise. Therefore, we are241Please respect copyright.ＰＥＮＡＮＡfFfB5BRfp3
often unable to accurately and appropriately judge241Please respect copyright.ＰＥＮＡＮＡ7wAfCPo0Uh
which situations to avoid or approach.241Please respect copyright.ＰＥＮＡＮＡH9aKMHJ4mw
Modification 調整/修改241Please respect copyright.ＰＥＮＡＮＡcn0r5R8v7D
2.(Situation modification)(情境調整)241Please respect copyright.ＰＥＮＡＮＡ2wQfjM6mSJ
有時我們縱使難以選擇周圍的情境但仍可靠的個人241Please respect copyright.ＰＥＮＡＮＡVGchaaV2rY
行為調整。情境調整是修改外在，周圍（而非內心241Please respect copyright.ＰＥＮＡＮＡSAcjI6bbYx
世界）的情境以改變環境帶來的情緒影響。例如如241Please respect copyright.ＰＥＮＡＮＡWfmKbi2Mgy
果我們突然遇上上前度的話 ，我們可透過預測自身241Please respect copyright.ＰＥＮＡＮＡIIZzI3GXZM
情緒和可能出現的反應去決定要不要和他（她）說241Please respect copyright.ＰＥＮＡＮＡ5o3GUSTzo9
話，又或者調節個性的內容，身體距離等，造成不241Please respect copyright.ＰＥＮＡＮＡZmpTYiHuBu
想要或達致想要的情緒，如避免尷尬， 或保留自然241Please respect copyright.ＰＥＮＡＮＡdnUdWeJiCZ
。241Please respect copyright.ＰＥＮＡＮＡW92peugEkR
Sometimes, even though it is difficult to choose the241Please respect copyright.ＰＥＮＡＮＡHtfqOPQrDl
surrounding situation, we still rely on personal241Please respect copyright.ＰＥＮＡＮＡM9zQVNrfbA
behavior adjustment. Situational adjustment is to241Please respect copyright.ＰＥＮＡＮＡ9CGKeIrB9F
modify the external and surrounding (not the inner241Please respect copyright.ＰＥＮＡＮＡJPZfATOInr
world) situation to change the emotional
impact of the environment. For example, if we241Please respect copyright.ＰＥＮＡＮＡHSTjAANnBn
suddenly meet the former degree, we can predict241Please respect copyright.ＰＥＮＡＮＡJkPqZT1kRu
our own emotions and possible reactions to decide241Please respect copyright.ＰＥＮＡＮＡqlr2YruVs4
whether to talk to him or her, or adjust the content241Please respect copyright.ＰＥＮＡＮＡOKROYzyeDF
of the conversation, physical distance, etc., to241Please respect copyright.ＰＥＮＡＮＡQZAeLKC0Kq
avoid unwanted or achieve Desired emotions,241Please respect copyright.ＰＥＮＡＮＡFwp7ePtifP
such as avoiding embarrassment, or staying as241Please respect copyright.ＰＥＮＡＮＡHIWxdN9mLr
natural as possible.241Please respect copyright.ＰＥＮＡＮＡ5RRLEiZWiD
Attentional 注意241Please respect copyright.ＰＥＮＡＮＡ67mpIWmKKK
Deployment 部署/ 投放241Please respect copyright.ＰＥＮＡＮＡXWVTf0z1xo
3.(Attentional deployment)(注意投放)241Please respect copyright.ＰＥＮＡＮＡ5WRpp0NrB6
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠241Please respect copyright.ＰＥＮＡＮＡKyKa0BS57s
的個人行為調整。雖然如此，四周環境及他人的反241Please respect copyright.ＰＥＮＡＮＡMevXl4xZuG
應甚至可能不如我們預期。我們的周圍環境和生活241Please respect copyright.ＰＥＮＡＮＡLJ94U1rr64
之中實際上還充滿了許許多多其他事物 ，而部分的241Please respect copyright.ＰＥＮＡＮＡWEqIZQncAk
事物會超過大機會引起適當的情緒反應。這個將注241Please respect copyright.ＰＥＮＡＮＡMU7nZdXXAQ
意力集中或轉移開的過程，就是注意投放。其中一241Please respect copyright.ＰＥＮＡＮＡAVfn2xBkuR
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241Please respect copyright.ＰＥＮＡＮＡfHflE3GsdI
擇專注 下次面試機會或自己的其他興趣，這樣我們241Please respect copyright.ＰＥＮＡＮＡKZN5lYUKM8
可以減少相關情緒的出現及其帶來的影響。適用範241Please respect copyright.ＰＥＮＡＮＡjZOgVD4nNF
圍方面，有研究指出，它在應對高強度的情緒時，241Please respect copyright.ＰＥＮＡＮＡ1ECL08MHsy
由於易於應用，因此比起其他 方法有效。而且，沉241Please respect copyright.ＰＥＮＡＮＡENr7vHEvSY
思（反芻）和憂慮（令人擔憂）等也算是把關注由241Please respect copyright.ＰＥＮＡＮＡZlnBGv2Ci7
情緒分散至思考，以免直接受情緒影響的方法，不241Please respect copyright.ＰＥＮＡＮＡaHvuZPpa7z
過這些方法可能會使人的思想集中在而不是情緒上241Please respect copyright.ＰＥＮＡＮＡsL4XSmA7Ip
，最後 “樹洞香港Futee Thisking heent”可能會適度241Please respect copyright.ＰＥＮＡＮＡ0kqaSSDcJY
得其反，造成造成的情緒影響。241Please respect copyright.ＰＥＮＡＮＡBtoKikJ5sO
Sometimes even though it is difficult to choose the241Please respect copyright.ＰＥＮＡＮＡIHq0qlLac4
surrounding situation, we still rely on personal241Please respect copyright.ＰＥＮＡＮＡyQhCPAVj3Y
behavior adjustment. Even so, the surrounding241Please respect copyright.ＰＥＮＡＮＡ1nCUeRBVUd
environment and the reactions of others may still241Please respect copyright.ＰＥＮＡＮＡ4sKtbE7b7E
be worse than we expected. Our surrounding241Please respect copyright.ＰＥＮＡＮＡVIkMpRLqNT
environment and life are actually full of many other241Please respect copyright.ＰＥＮＡＮＡCSH6BhnQRJ
things, and some things have a greater chance of241Please respect copyright.ＰＥＮＡＮＡoKWNnGSsI2
eliciting appropriate
emotional reactions. This process of focusing or241Please respect copyright.ＰＥＮＡＮＡAG4z3UzeX0
removing one's attention is to pay attention. One241Please respect copyright.ＰＥＮＡＮＡWedAzaUhHh
of the main methods is to distraction. For example,241Please respect copyright.ＰＥＮＡＮＡ9olYKynwcX
if you are frustrated in your job search, you can241Please respect copyright.ＰＥＮＡＮＡ1U4kmSHbH4
choose to focus on the next interview opportunity241Please respect copyright.ＰＥＮＡＮＡhiuKK0qh7A
or your other interests, so that we can reduce the241Please respect copyright.ＰＥＮＡＮＡTNAURFw9LE
appearance of related emotions and their impact.241Please respect copyright.ＰＥＮＡＮＡsmrFYF0nC9
In terms of scope of application, some studies241Please respect copyright.ＰＥＮＡＮＡHQl7CziOXQ
have pointed out that it is more effective than other241Please respect copyright.ＰＥＮＡＮＡsFSOO0afMx
methods because it is easy to apply when dealing241Please respect copyright.ＰＥＮＡＮＡLgAK6rQkZj
with high-intensity emotions. In addition,241Please respect copyright.ＰＥＮＡＮＡwPHHeQ59h2
rumination and worrying can also be regarded as241Please respect copyright.ＰＥＮＡＮＡ7k4iwhHZ22
methods for distracting attention from emotions to241Please respect copyright.ＰＥＮＡＮＡFyRUuZE0ws
thinking, so as not to be directly affected by241Please respect copyright.ＰＥＮＡＮＡ7tSOe4lTi8
emotions, but these methods may cause people to241Please respect copyright.ＰＥＮＡＮＡqw9qmBBkK4
focus on negative emotions, which may be241Please respect copyright.ＰＥＮＡＮＡL0wR97xV7l
counterproductive
in the end. , Causing greater emotional impact.241Please respect copyright.ＰＥＮＡＮＡsP3odUHHA1
"Tree Hole Hong Kong Futee Thisking heent241Please respect copyright.ＰＥＮＡＮＡwXuIJfOxjM
Cognitive 認知性241Please respect copyright.ＰＥＮＡＮＡAXMYw7m2YN
change 改變/變化241Please respect copyright.ＰＥＮＡＮＡmQLIYW31Lo
trian 訓練241Please respect copyright.ＰＥＮＡＮＡ4ssSnKXtSF
4.(Cognitive change)(改變認知)241Please respect copyright.ＰＥＮＡＮＡ0QQYTH1b9M
不過，事情的好與壞往往只是角度和認知的問題，241Please respect copyright.ＰＥＮＡＮＡEJ3IPsYoJY
所以如果我們可改變對情況的評估，從而改變其 情241Please respect copyright.ＰＥＮＡＮＡH1XzrnfylM
緒暗示。而改變認知中的主要方法之一，是重新評241Please respect copyright.ＰＥＮＡＮＡMHqu8K9YQc
估認知（認知重新評估）。它的意思是透過重新演241Please respect copyright.ＰＥＮＡＮＡW2ErGmoxwA
譯譯事件的會義，以改變事件的情緒影響。如果我241Please respect copyright.ＰＥＮＡＮＡEep862xtbK
們考試不及格，好友卻 考了第一，我們或會有嫉妒241Please respect copyright.ＰＥＮＡＮＡVP8B9QAOrM
忌，埋怨等反應，但如果我們改變這一事的理解，241Please respect copyright.ＰＥＮＡＮＡKFmZHDIfQk
解釋為為好友自豪，並決定見賢思齊的話，便可以241Please respect copyright.ＰＥＮＡＮＡutF78DSE7P
把它的情緒轉化為正面，甚至 化作動力。而心理學241Please respect copyright.ＰＥＮＡＮＡSuyAgoa6i7
研究亦指出，這方法對我們健康和人際關係都有正241Please respect copyright.ＰＥＮＡＮＡhmqBfUpuCr
面影響；不過，它由於難以克服，往往較適用於應241Please respect copyright.ＰＥＮＡＮＡk25Vtcyb2N
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 utee241Please respect copyright.ＰＥＮＡＮＡjM6hW2MovF
Thiking Phontnct。241Please respect copyright.ＰＥＮＡＮＡbeQsymcc5g
Although the above three methods are effective,241Please respect copyright.ＰＥＮＡＮＡ1Ub3cGLZO3
they have not really changed the causal241Please respect copyright.ＰＥＮＡＮＡfiyShx4ebo
relationship between the situation and our241Please respect copyright.ＰＥＮＡＮＡ7sKrb510Ny
emotions. However, whether things are good or241Please respect copyright.ＰＥＮＡＮＡRnlc09UpTG
bad is often just a matter of perspective and241Please respect copyright.ＰＥＮＡＮＡuVRsh9ZrbP
perception, so if we can change our assessment of241Please respect copyright.ＰＥＮＡＮＡ4waYWn1Kjs
the situation, we can change its emotional241Please respect copyright.ＰＥＮＡＮＡxgRPClXsic
meaning. One of the main ways to change241Please respect copyright.ＰＥＮＡＮＡpFtRjfPEFn
cognition is to re-evaluate cognition (cognitive241Please respect copyright.ＰＥＮＡＮＡ9PzWsVy7eJ
reappraisal). It means to change the emotional241Please respect copyright.ＰＥＮＡＮＡNMHz1LSmkf
impact of the event by reinterpreting the meaning241Please respect copyright.ＰＥＮＡＮＡOekk6h5x12
of the event. If we fail the exam and our friend241Please respect copyright.ＰＥＮＡＮＡPPUvNzi0ZI
gets the first place, we may react with jealousy and241Please respect copyright.ＰＥＮＡＮＡGwmwJd3clE
complaint, but if we change our understanding of241Please respect copyright.ＰＥＮＡＮＡcJDtkTrDj9
the matter and interpret it as being proud of a241Please respect copyright.ＰＥＮＡＮＡyK4gUhU3Gr
friend and decide to
see the best, we can Negative emotions turn into241Please respect copyright.ＰＥＮＡＮＡXhfbNg27Eq
positive, even into motivation. And psychological241Please respect copyright.ＰＥＮＡＮＡzqw5m5Jp90
research also pointed out that this method has a241Please respect copyright.ＰＥＮＡＮＡpyJHedQAxp
positive impact on our health and interpersonal241Please respect copyright.ＰＥＮＡＮＡlPjHfiPjdb
relationships; however, because of its greater241Please respect copyright.ＰＥＮＡＮＡEbN80662ge
difficulty, it is often more suitable for coping with241Please respect copyright.ＰＥＮＡＮＡaGfHtDv6nx
lower-intensity emotions, and it is more likely to be241Please respect copyright.ＰＥＮＡＮＡC9zc06miQT
used in certain situations. It will happen in241Please respect copyright.ＰＥＮＡＮＡo3nImoXHKV
batches. "Tree Hole Hong Kong THK utee Thiking241Please respect copyright.ＰＥＮＡＮＡmznWTCtVmd
Phontnct.241Please respect copyright.ＰＥＮＡＮＡiQWJQwXBJC
response 反應/響應241Please respect copyright.ＰＥＮＡＮＡ0pgxF5ldNP
modulation 調製241Please respect copyright.ＰＥＮＡＮＡPfS6FBIpaJ
5.(Response modulation)(反應調製)241Please respect copyright.ＰＥＮＡＮＡgGaNc85fPy
此方法和上面某些方法有相當大的差異：前原因是241Please respect copyright.ＰＥＮＡＮＡlMYlwqaBwh
因為用於出現情緒反應之前，被合稱為“前攝調節241Please respect copyright.ＰＥＮＡＮＡXITgBjPnMu
”（antcedent-focused）；第五種由於用於發生情緒241Please respect copyright.ＰＥＮＡＮＡPngiawuGx6
反應後， 反應調製當中有大量涉及不同類型行為，241Please respect copyright.ＰＥＮＡＮＡpZQZACCEOG
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241Please respect copyright.ＰＥＮＡＮＡQo0JjImKSv
，我們也必須考慮 另外，壓抑表達（表情抑制）也241Please respect copyright.ＰＥＮＡＮＡg79DkAysBX
是一個方法把情緒忍住不表達出來，雖然對控製表241Please respect copyright.ＰＥＮＡＮＡHlxSImPnkk
情，心率等有一定 用處，分數開始重新評估認知，241Please respect copyright.ＰＥＮＡＮＡoKnMtNWzkh
它對克制的情緒作用減少：而因為它更刻意意，所241Please respect copyright.ＰＥＮＡＮＡNJXPVGLJTI
耗用能量代謝：它也可能損害我們表達正面情緒的241Please respect copyright.ＰＥＮＡＮＡB8bmjW1jh3
能力，減少我們的社交能力，對 如果真的要使用此241Please respect copyright.ＰＥＮＡＮＡ5gb7DAPOLQ
方法，也適當小心使用。“樹洞香港THK utee241Please respect copyright.ＰＥＮＡＮＡFsGBs49CyV
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱241Please respect copyright.ＰＥＮＡＮＡqVYnethT61
症症狀有正向關係），因此相形見細。241Please respect copyright.ＰＥＮＡＮＡhHeyK9FDDE
This method is quite different from the above four241Please respect copyright.ＰＥＮＡＮＡoofyHeeJB0
methods: the first four are collectively called241Please respect copyright.ＰＥＮＡＮＡndD2AgsAtm
"antecedent-focused" because they are used241Please respect copyright.ＰＥＮＡＮＡzWXR9TZwRm
before emotional reactions occur; the fifth one is241Please respect copyright.ＰＥＮＡＮＡRjNCTMh8m1
used after emotional reactions occur. Are241Please respect copyright.ＰＥＮＡＮＡGvY4PkyXae
classified as "response-focused"). Many of the241Please respect copyright.ＰＥＮＡＮＡnHL5gJkj7c
response modulations involve different types of241Please respect copyright.ＰＥＮＡＮＡKdCotHIG92
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain241Please respect copyright.ＰＥＮＡＮＡNeWPBbEobz
effects on emotional management; however, we241Please respect copyright.ＰＥＮＡＮＡasNMt5seiy
must also consider the long-term impact of these241Please respect copyright.ＰＥＮＡＮＡ58Stc9AH3T
methods on our physical and mental health to241Please respect copyright.ＰＥＮＡＮＡ3w3gXgIrY3
prevent Problems such as alcohol and drug241Please respect copyright.ＰＥＮＡＮＡ57i2Hq8oC5
abuse. In addition, expressive suppression is also241Please respect copyright.ＰＥＮＡＮＡ7j2QorU5VO
a method to suppress emotions. Although it is241Please respect copyright.ＰＥＮＡＮＡ4jQOsDt6MJ
useful for controlling expressions and heart rate, it241Please respect copyright.ＰＥＮＡＮＡFYwCeYT1m6
has a lower effect on restraining negative emotions241Please respect copyright.ＰＥＮＡＮＡn9uQxJ9IMt
than reevaluating cognition: and because it is more241Please respect copyright.ＰＥＮＡＮＡwjIte0PoKR
effective. To be deliberate, it consumes more241Please respect copyright.ＰＥＮＡＮＡmVtxWaZpJT
energy: it may also damage our ability to express241Please respect copyright.ＰＥＮＡＮＡ1llvNYYhNV
positive emotions, weaken our social skills, and is241Please respect copyright.ＰＥＮＡＮＡ9hpvCy9rXr
unhealthy for physical and mental development241Please respect copyright.ＰＥＮＡＮＡxNVv6p547s
(for example, it has a positive relationship with241Please respect copyright.ＰＥＮＡＮＡL2mZGnmp0U
depression symptoms), so it is different. If you241Please respect copyright.ＰＥＮＡＮＡqrWKc51dym
really want to use
this method, you should also use it carefully. "Tree241Please respect copyright.ＰＥＮＡＮＡwTggaf0Hwx
Hole Hong Kong THK utee Thiking Phontnct.
