x
Relieve 緩解255Please respect copyright.ＰＥＮＡＮＡBSqWA0Wswr
Situation 情境/情況255Please respect copyright.ＰＥＮＡＮＡnaj9zuwV1Q
Selection 選擇255Please respect copyright.ＰＥＮＡＮＡRtGH1tZOpn
Accurately 準確255Please respect copyright.ＰＥＮＡＮＡE8BehEvLBz
comfortable 舒服的255Please respect copyright.ＰＥＮＡＮＡ2aVhHA2q9M
emotion-related 情緒相關255Please respect copyright.ＰＥＮＡＮＡDvI43NIWVV
pressured 壓力大255Please respect copyright.ＰＥＮＡＮＡuO1oQFgQMs
1.(Situation selection)（情境選擇）255Please respect copyright.ＰＥＮＡＮＡFtxuTNROvh
我們在酒吧，我們會感到舒暢：在面對課本時，我255Please respect copyright.ＰＥＮＡＮＡ8gTtJ1tkmP
們會感到有壓力。情境選擇涉及選擇避免或接近某255Please respect copyright.ＰＥＮＡＮＡq7JQfdjJar
些特殊的情況。選擇避免開或減少 某些情境時，我255Please respect copyright.ＰＥＮＡＮＡW1OoU4JBvz
們可以減低出現相對應情緒的機會；反之，如果想255Please respect copyright.ＰＥＮＡＮＡVouyIdDcnP
引引起某些特定情緒，我們可以主動進入相關的情255Please respect copyright.ＰＥＮＡＮＡlPDyPCOeBc
境中。我們在客廳中，也常常用到這些技巧。 想緩255Please respect copyright.ＰＥＮＡＮＡrILeT0q6zh
解緩解壓力，我們可以選擇暫時放下工作，離開令255Please respect copyright.ＰＥＮＡＮＡNb3WNOL57X
自己覺得有壓力的環境。又或者想感受快感時，便255Please respect copyright.ＰＥＮＡＮＡTWgGG6JKTE
會約好友把酒談歡不過，要善用這招並不容易，因255Please respect copyright.ＰＥＮＡＮＡkiQd4gHS4a
為人很難 準確的預料未來的情緒反應，與多年不見255Please respect copyright.ＰＥＮＡＮＡuMIxvpVXsJ
的朋友聚舊，最後會有什麼反應，很難說得準。故255Please respect copyright.ＰＥＮＡＮＡckozsJxfqZ
此，我們往往無法準確而適當地判斷應避免或接近255Please respect copyright.ＰＥＮＡＮＡuytwE8t7zd
某種情境。255Please respect copyright.ＰＥＮＡＮＡQC020FiSr8
We can think of many emotion-related situations.255Please respect copyright.ＰＥＮＡＮＡwa2KEtKmKM
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 get255Please respect copyright.ＰＥＮＡＮＡfFlnBXcYtO
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.255Please respect copyright.ＰＥＮＡＮＡcWWaz11Gcq
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 will255Please respect copyright.ＰＥＮＡＮＡxTpTd865qu
happen in the end when you get together with255Please respect copyright.ＰＥＮＡＮＡjpnPnNxlXm
friends you have not seen for many
years It's hard to be precise. Therefore, we are255Please respect copyright.ＰＥＮＡＮＡbo1uudtFCg
often unable to accurately and appropriately judge255Please respect copyright.ＰＥＮＡＮＡqPRTbEg67G
which situations to avoid or approach.255Please respect copyright.ＰＥＮＡＮＡc7xqAq7STm
Modification 調整/修改255Please respect copyright.ＰＥＮＡＮＡASYiSRwfGg
2.(Situation modification)(情境調整)255Please respect copyright.ＰＥＮＡＮＡGByLFUNcys
有時我們縱使難以選擇周圍的情境但仍可靠的個人255Please respect copyright.ＰＥＮＡＮＡVt5pfHhoBN
行為調整。情境調整是修改外在，周圍（而非內心255Please respect copyright.ＰＥＮＡＮＡLefhwrSdd8
世界）的情境以改變環境帶來的情緒影響。例如如255Please respect copyright.ＰＥＮＡＮＡpM1YT7imie
果我們突然遇上上前度的話 ，我們可透過預測自身255Please respect copyright.ＰＥＮＡＮＡhhbjPW3Utw
情緒和可能出現的反應去決定要不要和他（她）說255Please respect copyright.ＰＥＮＡＮＡGGDkJIsCdz
話，又或者調節個性的內容，身體距離等，造成不255Please respect copyright.ＰＥＮＡＮＡUi8VdWr4OF
想要或達致想要的情緒，如避免尷尬， 或保留自然255Please respect copyright.ＰＥＮＡＮＡRwoK0tqoX7
。255Please respect copyright.ＰＥＮＡＮＡI1k3K9mmfV
Sometimes, even though it is difficult to choose the255Please respect copyright.ＰＥＮＡＮＡRfKm0n2mNK
surrounding situation, we still rely on personal255Please respect copyright.ＰＥＮＡＮＡCWNtp4jCpf
behavior adjustment. Situational adjustment is to255Please respect copyright.ＰＥＮＡＮＡdbcWyjHpTP
modify the external and surrounding (not the inner255Please respect copyright.ＰＥＮＡＮＡBaXGjguuwB
world) situation to change the emotional
impact of the environment. For example, if we255Please respect copyright.ＰＥＮＡＮＡztKrp55eJF
suddenly meet the former degree, we can predict255Please respect copyright.ＰＥＮＡＮＡGluVWeUWXg
our own emotions and possible reactions to decide255Please respect copyright.ＰＥＮＡＮＡU3odiulNjv
whether to talk to him or her, or adjust the content255Please respect copyright.ＰＥＮＡＮＡyO6z0xhq4S
of the conversation, physical distance, etc., to255Please respect copyright.ＰＥＮＡＮＡCgOqeKRjis
avoid unwanted or achieve Desired emotions,255Please respect copyright.ＰＥＮＡＮＡ4iE7ZJqSM0
such as avoiding embarrassment, or staying as255Please respect copyright.ＰＥＮＡＮＡjBbuO3rqz7
natural as possible.255Please respect copyright.ＰＥＮＡＮＡAtSCzFI0qz
Attentional 注意255Please respect copyright.ＰＥＮＡＮＡ0tjWldI9Qd
Deployment 部署/ 投放255Please respect copyright.ＰＥＮＡＮＡRc3G9XvVWz
3.(Attentional deployment)(注意投放)255Please respect copyright.ＰＥＮＡＮＡaMZEs0F1X4
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠255Please respect copyright.ＰＥＮＡＮＡbBL7Yfka5z
的個人行為調整。雖然如此，四周環境及他人的反255Please respect copyright.ＰＥＮＡＮＡeyV8lhtYcX
應甚至可能不如我們預期。我們的周圍環境和生活255Please respect copyright.ＰＥＮＡＮＡ7H0otRkIM9
之中實際上還充滿了許許多多其他事物 ，而部分的255Please respect copyright.ＰＥＮＡＮＡXYukV2O639
事物會超過大機會引起適當的情緒反應。這個將注255Please respect copyright.ＰＥＮＡＮＡXNmQpJuqcm
意力集中或轉移開的過程，就是注意投放。其中一255Please respect copyright.ＰＥＮＡＮＡ2DK7yrmrH2
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255Please respect copyright.ＰＥＮＡＮＡBZnP7OLuNP
擇專注 下次面試機會或自己的其他興趣，這樣我們255Please respect copyright.ＰＥＮＡＮＡoUsgyKEBcp
可以減少相關情緒的出現及其帶來的影響。適用範255Please respect copyright.ＰＥＮＡＮＡM9wN62x8BF
圍方面，有研究指出，它在應對高強度的情緒時，255Please respect copyright.ＰＥＮＡＮＡopA4GV58fX
由於易於應用，因此比起其他 方法有效。而且，沉255Please respect copyright.ＰＥＮＡＮＡIraimjNdiV
思（反芻）和憂慮（令人擔憂）等也算是把關注由255Please respect copyright.ＰＥＮＡＮＡb7NDwPaSEk
情緒分散至思考，以免直接受情緒影響的方法，不255Please respect copyright.ＰＥＮＡＮＡIaaPOGEFWk
過這些方法可能會使人的思想集中在而不是情緒上255Please respect copyright.ＰＥＮＡＮＡii5tAA9LXk
，最後 “樹洞香港Futee Thisking heent”可能會適度255Please respect copyright.ＰＥＮＡＮＡfIMTNhE3wm
得其反，造成造成的情緒影響。255Please respect copyright.ＰＥＮＡＮＡox1TDvE5bd
Sometimes even though it is difficult to choose the255Please respect copyright.ＰＥＮＡＮＡV1IdNxSHkV
surrounding situation, we still rely on personal255Please respect copyright.ＰＥＮＡＮＡS76EzFLfok
behavior adjustment. Even so, the surrounding255Please respect copyright.ＰＥＮＡＮＡWD9h5lYjgz
environment and the reactions of others may still255Please respect copyright.ＰＥＮＡＮＡLEeb40475B
be worse than we expected. Our surrounding255Please respect copyright.ＰＥＮＡＮＡhcZUq6EC4Y
environment and life are actually full of many other255Please respect copyright.ＰＥＮＡＮＡS9sHZx7hjN
things, and some things have a greater chance of255Please respect copyright.ＰＥＮＡＮＡJ82zd9XGlt
eliciting appropriate
emotional reactions. This process of focusing or255Please respect copyright.ＰＥＮＡＮＡvbwaiWW9Bb
removing one's attention is to pay attention. One255Please respect copyright.ＰＥＮＡＮＡChPB1oUHSQ
of the main methods is to distraction. For example,255Please respect copyright.ＰＥＮＡＮＡSDynDDe7f8
if you are frustrated in your job search, you can255Please respect copyright.ＰＥＮＡＮＡRoNaU2W9g5
choose to focus on the next interview opportunity255Please respect copyright.ＰＥＮＡＮＡk3nXA9Cyxw
or your other interests, so that we can reduce the255Please respect copyright.ＰＥＮＡＮＡnRsPVE33u1
appearance of related emotions and their impact.255Please respect copyright.ＰＥＮＡＮＡBKSJW2KM2g
In terms of scope of application, some studies255Please respect copyright.ＰＥＮＡＮＡIQaLdhKgli
have pointed out that it is more effective than other255Please respect copyright.ＰＥＮＡＮＡXj4S2WsCHR
methods because it is easy to apply when dealing255Please respect copyright.ＰＥＮＡＮＡCqnefEqW0P
with high-intensity emotions. In addition,255Please respect copyright.ＰＥＮＡＮＡCm2T2sDLKg
rumination and worrying can also be regarded as255Please respect copyright.ＰＥＮＡＮＡA9Ppp8PWgR
methods for distracting attention from emotions to255Please respect copyright.ＰＥＮＡＮＡQSls2adeNr
thinking, so as not to be directly affected by255Please respect copyright.ＰＥＮＡＮＡhc9qNAYYSr
emotions, but these methods may cause people to255Please respect copyright.ＰＥＮＡＮＡifvcM6OOn7
focus on negative emotions, which may be255Please respect copyright.ＰＥＮＡＮＡjEAisomkmJ
counterproductive
in the end. , Causing greater emotional impact.255Please respect copyright.ＰＥＮＡＮＡJjSR5BBwFI
"Tree Hole Hong Kong Futee Thisking heent255Please respect copyright.ＰＥＮＡＮＡqayAU5qHxK
Cognitive 認知性255Please respect copyright.ＰＥＮＡＮＡPgaBRmJ0Sw
change 改變/變化255Please respect copyright.ＰＥＮＡＮＡgoqTdFQGZX
trian 訓練255Please respect copyright.ＰＥＮＡＮＡzaVmBQZiXV
4.(Cognitive change)(改變認知)255Please respect copyright.ＰＥＮＡＮＡATPKp7NwPt
不過，事情的好與壞往往只是角度和認知的問題，255Please respect copyright.ＰＥＮＡＮＡwqBEBqW8BV
所以如果我們可改變對情況的評估，從而改變其 情255Please respect copyright.ＰＥＮＡＮＡKVUIbtjSD2
緒暗示。而改變認知中的主要方法之一，是重新評255Please respect copyright.ＰＥＮＡＮＡ5KeCFbucXB
估認知（認知重新評估）。它的意思是透過重新演255Please respect copyright.ＰＥＮＡＮＡ5Ke4mQltrE
譯譯事件的會義，以改變事件的情緒影響。如果我255Please respect copyright.ＰＥＮＡＮＡ59F9H3lwtb
們考試不及格，好友卻 考了第一，我們或會有嫉妒255Please respect copyright.ＰＥＮＡＮＡ0ftaG97ZJP
忌，埋怨等反應，但如果我們改變這一事的理解，255Please respect copyright.ＰＥＮＡＮＡivqwRkSXlo
解釋為為好友自豪，並決定見賢思齊的話，便可以255Please respect copyright.ＰＥＮＡＮＡsfd4tx0Maw
把它的情緒轉化為正面，甚至 化作動力。而心理學255Please respect copyright.ＰＥＮＡＮＡqVbhbudaFa
研究亦指出，這方法對我們健康和人際關係都有正255Please respect copyright.ＰＥＮＡＮＡ0uOTPz1XP2
面影響；不過，它由於難以克服，往往較適用於應255Please respect copyright.ＰＥＮＡＮＡ4zUMyzQSR9
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 utee255Please respect copyright.ＰＥＮＡＮＡnhF4Kb5Hzb
Thiking Phontnct。255Please respect copyright.ＰＥＮＡＮＡR54W9m9QyK
Although the above three methods are effective,255Please respect copyright.ＰＥＮＡＮＡlojKLVA9L0
they have not really changed the causal255Please respect copyright.ＰＥＮＡＮＡEL2NAUYqR3
relationship between the situation and our255Please respect copyright.ＰＥＮＡＮＡijYmbLkQtB
emotions. However, whether things are good or255Please respect copyright.ＰＥＮＡＮＡhexV8y5t5t
bad is often just a matter of perspective and255Please respect copyright.ＰＥＮＡＮＡuu04EVzNIg
perception, so if we can change our assessment of255Please respect copyright.ＰＥＮＡＮＡJgA7UvG9rI
the situation, we can change its emotional255Please respect copyright.ＰＥＮＡＮＡJAxTf0qdSp
meaning. One of the main ways to change255Please respect copyright.ＰＥＮＡＮＡIE5dtEJHLm
cognition is to re-evaluate cognition (cognitive255Please respect copyright.ＰＥＮＡＮＡNS2fFLjAAU
reappraisal). It means to change the emotional255Please respect copyright.ＰＥＮＡＮＡIiAishVkiQ
impact of the event by reinterpreting the meaning255Please respect copyright.ＰＥＮＡＮＡPNRdQEvmfU
of the event. If we fail the exam and our friend255Please respect copyright.ＰＥＮＡＮＡ39J3d1MEqw
gets the first place, we may react with jealousy and255Please respect copyright.ＰＥＮＡＮＡ6M2madAhrh
complaint, but if we change our understanding of255Please respect copyright.ＰＥＮＡＮＡVDkoZz4zoZ
the matter and interpret it as being proud of a255Please respect copyright.ＰＥＮＡＮＡLQnhRbxCJV
friend and decide to
see the best, we can Negative emotions turn into255Please respect copyright.ＰＥＮＡＮＡxfNRccFqle
positive, even into motivation. And psychological255Please respect copyright.ＰＥＮＡＮＡbrWvcQwKAu
research also pointed out that this method has a255Please respect copyright.ＰＥＮＡＮＡfrNZ5ur2Um
positive impact on our health and interpersonal255Please respect copyright.ＰＥＮＡＮＡ1RTNBSmM9z
relationships; however, because of its greater255Please respect copyright.ＰＥＮＡＮＡfJprI4wLor
difficulty, it is often more suitable for coping with255Please respect copyright.ＰＥＮＡＮＡgg17BsQriq
lower-intensity emotions, and it is more likely to be255Please respect copyright.ＰＥＮＡＮＡfSqfMz1v9c
used in certain situations. It will happen in255Please respect copyright.ＰＥＮＡＮＡ1WnUm1DLPG
batches. "Tree Hole Hong Kong THK utee Thiking255Please respect copyright.ＰＥＮＡＮＡiHLuGJ4BwV
Phontnct.255Please respect copyright.ＰＥＮＡＮＡSiGgtw88OH
response 反應/響應255Please respect copyright.ＰＥＮＡＮＡ4al8zitzCC
modulation 調製255Please respect copyright.ＰＥＮＡＮＡWbOeacLvIw
5.(Response modulation)(反應調製)255Please respect copyright.ＰＥＮＡＮＡyoduxI7sLu
此方法和上面某些方法有相當大的差異：前原因是255Please respect copyright.ＰＥＮＡＮＡZRZqBv8Hpi
因為用於出現情緒反應之前，被合稱為“前攝調節255Please respect copyright.ＰＥＮＡＮＡJxQPvJsBoT
”（antcedent-focused）；第五種由於用於發生情緒255Please respect copyright.ＰＥＮＡＮＡUYRK6GiCmM
反應後， 反應調製當中有大量涉及不同類型行為，255Please respect copyright.ＰＥＮＡＮＡ9lYbNj01aP
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255Please respect copyright.ＰＥＮＡＮＡ1EQwvLCjNg
，我們也必須考慮 另外，壓抑表達（表情抑制）也255Please respect copyright.ＰＥＮＡＮＡFMYaFDlYc8
是一個方法把情緒忍住不表達出來，雖然對控製表255Please respect copyright.ＰＥＮＡＮＡoxg1zvChqQ
情，心率等有一定 用處，分數開始重新評估認知，255Please respect copyright.ＰＥＮＡＮＡaGGxSSKhJp
它對克制的情緒作用減少：而因為它更刻意意，所255Please respect copyright.ＰＥＮＡＮＡwRiKj3xe9z
耗用能量代謝：它也可能損害我們表達正面情緒的255Please respect copyright.ＰＥＮＡＮＡTIyGauzgRn
能力，減少我們的社交能力，對 如果真的要使用此255Please respect copyright.ＰＥＮＡＮＡyC7LckFusc
方法，也適當小心使用。“樹洞香港THK utee255Please respect copyright.ＰＥＮＡＮＡNJyhYCN1TK
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱255Please respect copyright.ＰＥＮＡＮＡAF4ngerDqt
症症狀有正向關係），因此相形見細。255Please respect copyright.ＰＥＮＡＮＡ2U5KwGiX7y
This method is quite different from the above four255Please respect copyright.ＰＥＮＡＮＡuJhTAujkxc
methods: the first four are collectively called255Please respect copyright.ＰＥＮＡＮＡjeuhaN7Gwa
"antecedent-focused" because they are used255Please respect copyright.ＰＥＮＡＮＡMfCQKw99ux
before emotional reactions occur; the fifth one is255Please respect copyright.ＰＥＮＡＮＡLjM3v7sN24
used after emotional reactions occur. Are255Please respect copyright.ＰＥＮＡＮＡ9ZILBqB7Cy
classified as "response-focused"). Many of the255Please respect copyright.ＰＥＮＡＮＡoh7ioIkZFf
response modulations involve different types of255Please respect copyright.ＰＥＮＡＮＡwUyws0VYwj
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain255Please respect copyright.ＰＥＮＡＮＡ3VIeejdoiu
effects on emotional management; however, we255Please respect copyright.ＰＥＮＡＮＡt6s0NB78hc
must also consider the long-term impact of these255Please respect copyright.ＰＥＮＡＮＡgAw14Nd28T
methods on our physical and mental health to255Please respect copyright.ＰＥＮＡＮＡRutusapWnI
prevent Problems such as alcohol and drug255Please respect copyright.ＰＥＮＡＮＡMN8GMnF4hD
abuse. In addition, expressive suppression is also255Please respect copyright.ＰＥＮＡＮＡG2wqZpdExo
a method to suppress emotions. Although it is255Please respect copyright.ＰＥＮＡＮＡu4QPBRsRvN
useful for controlling expressions and heart rate, it255Please respect copyright.ＰＥＮＡＮＡAToOwQnGW0
has a lower effect on restraining negative emotions255Please respect copyright.ＰＥＮＡＮＡy3a4zxOqJ8
than reevaluating cognition: and because it is more255Please respect copyright.ＰＥＮＡＮＡIU5yLxpa9U
effective. To be deliberate, it consumes more255Please respect copyright.ＰＥＮＡＮＡLZ6W6tQUjr
energy: it may also damage our ability to express255Please respect copyright.ＰＥＮＡＮＡTaOft9LIs0
positive emotions, weaken our social skills, and is255Please respect copyright.ＰＥＮＡＮＡlc4G9vCHP5
unhealthy for physical and mental development255Please respect copyright.ＰＥＮＡＮＡVxi2x6cnPk
(for example, it has a positive relationship with255Please respect copyright.ＰＥＮＡＮＡo1OuDopWwx
depression symptoms), so it is different. If you255Please respect copyright.ＰＥＮＡＮＡR1OzrMKtAx
really want to use
this method, you should also use it carefully. "Tree255Please respect copyright.ＰＥＮＡＮＡJ3OXS77739
Hole Hong Kong THK utee Thiking Phontnct.
