x
Relieve 緩解222Please respect copyright.ＰＥＮＡＮＡoVlWoCUM4Z
Situation 情境/情況222Please respect copyright.ＰＥＮＡＮＡWDeyvZYEIV
Selection 選擇222Please respect copyright.ＰＥＮＡＮＡFCJOECwjO2
Accurately 準確222Please respect copyright.ＰＥＮＡＮＡvCM541vsYC
comfortable 舒服的222Please respect copyright.ＰＥＮＡＮＡTD87bEalNA
emotion-related 情緒相關222Please respect copyright.ＰＥＮＡＮＡtHlh0shMfH
pressured 壓力大222Please respect copyright.ＰＥＮＡＮＡMVMZpzDPls
1.(Situation selection)（情境選擇）222Please respect copyright.ＰＥＮＡＮＡmJ9Fkhz8RV
我們在酒吧，我們會感到舒暢：在面對課本時，我222Please respect copyright.ＰＥＮＡＮＡQJS1ziJEew
們會感到有壓力。情境選擇涉及選擇避免或接近某222Please respect copyright.ＰＥＮＡＮＡysWu0VFOBy
些特殊的情況。選擇避免開或減少 某些情境時，我222Please respect copyright.ＰＥＮＡＮＡixzZ0SNMo8
們可以減低出現相對應情緒的機會；反之，如果想222Please respect copyright.ＰＥＮＡＮＡsUQxiITjC2
引引起某些特定情緒，我們可以主動進入相關的情222Please respect copyright.ＰＥＮＡＮＡi6z9C4WtOh
境中。我們在客廳中，也常常用到這些技巧。 想緩222Please respect copyright.ＰＥＮＡＮＡyw7ef3RfOQ
解緩解壓力，我們可以選擇暫時放下工作，離開令222Please respect copyright.ＰＥＮＡＮＡezQOWRsF4s
自己覺得有壓力的環境。又或者想感受快感時，便222Please respect copyright.ＰＥＮＡＮＡ46FSzjLsik
會約好友把酒談歡不過，要善用這招並不容易，因222Please respect copyright.ＰＥＮＡＮＡtYLhEFUyTj
為人很難 準確的預料未來的情緒反應，與多年不見222Please respect copyright.ＰＥＮＡＮＡKVe31EADyT
的朋友聚舊，最後會有什麼反應，很難說得準。故222Please respect copyright.ＰＥＮＡＮＡECQwCsHmhq
此，我們往往無法準確而適當地判斷應避免或接近222Please respect copyright.ＰＥＮＡＮＡnEmDQO8cau
某種情境。222Please respect copyright.ＰＥＮＡＮＡ0keCj7WQIy
We can think of many emotion-related situations.222Please respect copyright.ＰＥＮＡＮＡdCOcxtt5Aa
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 get222Please respect copyright.ＰＥＮＡＮＡxqYOu4govO
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.222Please respect copyright.ＰＥＮＡＮＡuBtzRHfn40
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 will222Please respect copyright.ＰＥＮＡＮＡRRImp8kf0P
happen in the end when you get together with222Please respect copyright.ＰＥＮＡＮＡ0e6otNeFkl
friends you have not seen for many
years It's hard to be precise. Therefore, we are222Please respect copyright.ＰＥＮＡＮＡAzHlMKyF7d
often unable to accurately and appropriately judge222Please respect copyright.ＰＥＮＡＮＡ7wvDPkTer8
which situations to avoid or approach.222Please respect copyright.ＰＥＮＡＮＡAywCZbLlc6
Modification 調整/修改222Please respect copyright.ＰＥＮＡＮＡCHGM5lKwVW
2.(Situation modification)(情境調整)222Please respect copyright.ＰＥＮＡＮＡ0kW6WrukPx
有時我們縱使難以選擇周圍的情境但仍可靠的個人222Please respect copyright.ＰＥＮＡＮＡjYZOSSuBXD
行為調整。情境調整是修改外在，周圍（而非內心222Please respect copyright.ＰＥＮＡＮＡELbiTPulLK
世界）的情境以改變環境帶來的情緒影響。例如如222Please respect copyright.ＰＥＮＡＮＡARXOXfJSi5
果我們突然遇上上前度的話 ，我們可透過預測自身222Please respect copyright.ＰＥＮＡＮＡbCvhbGa1Q8
情緒和可能出現的反應去決定要不要和他（她）說222Please respect copyright.ＰＥＮＡＮＡFOiyJCnGnp
話，又或者調節個性的內容，身體距離等，造成不222Please respect copyright.ＰＥＮＡＮＡjd3YBiXmAH
想要或達致想要的情緒，如避免尷尬， 或保留自然222Please respect copyright.ＰＥＮＡＮＡxdWkeGIPqm
。222Please respect copyright.ＰＥＮＡＮＡ0CRYotUfQM
Sometimes, even though it is difficult to choose the222Please respect copyright.ＰＥＮＡＮＡtmyll7jzlr
surrounding situation, we still rely on personal222Please respect copyright.ＰＥＮＡＮＡN5LUXUIkXg
behavior adjustment. Situational adjustment is to222Please respect copyright.ＰＥＮＡＮＡ2xerp2FRnZ
modify the external and surrounding (not the inner222Please respect copyright.ＰＥＮＡＮＡFaR7A7Euzr
world) situation to change the emotional
impact of the environment. For example, if we222Please respect copyright.ＰＥＮＡＮＡyjyYij6E3W
suddenly meet the former degree, we can predict222Please respect copyright.ＰＥＮＡＮＡN4pPnaQ9gr
our own emotions and possible reactions to decide222Please respect copyright.ＰＥＮＡＮＡTVdrJ9m530
whether to talk to him or her, or adjust the content222Please respect copyright.ＰＥＮＡＮＡG1BI30wn8x
of the conversation, physical distance, etc., to222Please respect copyright.ＰＥＮＡＮＡ5R7QeqXFQW
avoid unwanted or achieve Desired emotions,222Please respect copyright.ＰＥＮＡＮＡQl1xysjgHT
such as avoiding embarrassment, or staying as222Please respect copyright.ＰＥＮＡＮＡtT3zD7wdq1
natural as possible.222Please respect copyright.ＰＥＮＡＮＡrQ2bOCsNVn
Attentional 注意222Please respect copyright.ＰＥＮＡＮＡGoTpwWAiJq
Deployment 部署/ 投放222Please respect copyright.ＰＥＮＡＮＡk69s1CcBt6
3.(Attentional deployment)(注意投放)222Please respect copyright.ＰＥＮＡＮＡdmqfn1tTyk
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠222Please respect copyright.ＰＥＮＡＮＡcS6AAig2U5
的個人行為調整。雖然如此，四周環境及他人的反222Please respect copyright.ＰＥＮＡＮＡfOiq7zjrdI
應甚至可能不如我們預期。我們的周圍環境和生活222Please respect copyright.ＰＥＮＡＮＡ2UCEKN2aAd
之中實際上還充滿了許許多多其他事物 ，而部分的222Please respect copyright.ＰＥＮＡＮＡB6v0WgjvNc
事物會超過大機會引起適當的情緒反應。這個將注222Please respect copyright.ＰＥＮＡＮＡHp7JAWFH5H
意力集中或轉移開的過程，就是注意投放。其中一222Please respect copyright.ＰＥＮＡＮＡRII3VNRy9W
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222Please respect copyright.ＰＥＮＡＮＡmnTXtdD4S3
擇專注 下次面試機會或自己的其他興趣，這樣我們222Please respect copyright.ＰＥＮＡＮＡu2ozA57aX3
可以減少相關情緒的出現及其帶來的影響。適用範222Please respect copyright.ＰＥＮＡＮＡpNoIjARHJG
圍方面，有研究指出，它在應對高強度的情緒時，222Please respect copyright.ＰＥＮＡＮＡtZvn4Q4He9
由於易於應用，因此比起其他 方法有效。而且，沉222Please respect copyright.ＰＥＮＡＮＡ0K1sblS3rf
思（反芻）和憂慮（令人擔憂）等也算是把關注由222Please respect copyright.ＰＥＮＡＮＡ2KmVtiSLKY
情緒分散至思考，以免直接受情緒影響的方法，不222Please respect copyright.ＰＥＮＡＮＡzVsUb2HtBm
過這些方法可能會使人的思想集中在而不是情緒上222Please respect copyright.ＰＥＮＡＮＡ8HLoQ3mhlR
，最後 “樹洞香港Futee Thisking heent”可能會適度222Please respect copyright.ＰＥＮＡＮＡB1rxEIbpX3
得其反，造成造成的情緒影響。222Please respect copyright.ＰＥＮＡＮＡYf6icU3xMz
Sometimes even though it is difficult to choose the222Please respect copyright.ＰＥＮＡＮＡu3nIi7eTmP
surrounding situation, we still rely on personal222Please respect copyright.ＰＥＮＡＮＡibsS7l3zDM
behavior adjustment. Even so, the surrounding222Please respect copyright.ＰＥＮＡＮＡtL3uPsfkYT
environment and the reactions of others may still222Please respect copyright.ＰＥＮＡＮＡmWAEgtXEgn
be worse than we expected. Our surrounding222Please respect copyright.ＰＥＮＡＮＡLAya00NvsT
environment and life are actually full of many other222Please respect copyright.ＰＥＮＡＮＡkS43jHWrrB
things, and some things have a greater chance of222Please respect copyright.ＰＥＮＡＮＡ9e7QG9nzXT
eliciting appropriate
emotional reactions. This process of focusing or222Please respect copyright.ＰＥＮＡＮＡlrBwNMOCmO
removing one's attention is to pay attention. One222Please respect copyright.ＰＥＮＡＮＡ3ZxEpNNJlm
of the main methods is to distraction. For example,222Please respect copyright.ＰＥＮＡＮＡ9PJS47S8j9
if you are frustrated in your job search, you can222Please respect copyright.ＰＥＮＡＮＡgLfQav7smc
choose to focus on the next interview opportunity222Please respect copyright.ＰＥＮＡＮＡtZv0PmfYqp
or your other interests, so that we can reduce the222Please respect copyright.ＰＥＮＡＮＡyFLrYcmm8R
appearance of related emotions and their impact.222Please respect copyright.ＰＥＮＡＮＡk4LiowgFRC
In terms of scope of application, some studies222Please respect copyright.ＰＥＮＡＮＡdWlYzWSAJs
have pointed out that it is more effective than other222Please respect copyright.ＰＥＮＡＮＡPFoIIeKC9E
methods because it is easy to apply when dealing222Please respect copyright.ＰＥＮＡＮＡ90SVEPl93O
with high-intensity emotions. In addition,222Please respect copyright.ＰＥＮＡＮＡhknFVcphop
rumination and worrying can also be regarded as222Please respect copyright.ＰＥＮＡＮＡBEzWL2LHmC
methods for distracting attention from emotions to222Please respect copyright.ＰＥＮＡＮＡMuuiZjXKdR
thinking, so as not to be directly affected by222Please respect copyright.ＰＥＮＡＮＡMRtPy4fmgJ
emotions, but these methods may cause people to222Please respect copyright.ＰＥＮＡＮＡ6p3ugQujbN
focus on negative emotions, which may be222Please respect copyright.ＰＥＮＡＮＡSxUyQMqC0O
counterproductive
in the end. , Causing greater emotional impact.222Please respect copyright.ＰＥＮＡＮＡ8tsSsk5d9W
"Tree Hole Hong Kong Futee Thisking heent222Please respect copyright.ＰＥＮＡＮＡKRxtE4XEVO
Cognitive 認知性222Please respect copyright.ＰＥＮＡＮＡZYuhmhFKuN
change 改變/變化222Please respect copyright.ＰＥＮＡＮＡFvmORTRbWM
trian 訓練222Please respect copyright.ＰＥＮＡＮＡ00GjNylIJ8
4.(Cognitive change)(改變認知)222Please respect copyright.ＰＥＮＡＮＡwKPQpYittU
不過，事情的好與壞往往只是角度和認知的問題，222Please respect copyright.ＰＥＮＡＮＡ5T3VpyfaYk
所以如果我們可改變對情況的評估，從而改變其 情222Please respect copyright.ＰＥＮＡＮＡRI6lRd9bqF
緒暗示。而改變認知中的主要方法之一，是重新評222Please respect copyright.ＰＥＮＡＮＡVyRftIkJiQ
估認知（認知重新評估）。它的意思是透過重新演222Please respect copyright.ＰＥＮＡＮＡLoKAGtWjN0
譯譯事件的會義，以改變事件的情緒影響。如果我222Please respect copyright.ＰＥＮＡＮＡZELqC45wGP
們考試不及格，好友卻 考了第一，我們或會有嫉妒222Please respect copyright.ＰＥＮＡＮＡn1s39TAc3I
忌，埋怨等反應，但如果我們改變這一事的理解，222Please respect copyright.ＰＥＮＡＮＡnrHTCxpB4K
解釋為為好友自豪，並決定見賢思齊的話，便可以222Please respect copyright.ＰＥＮＡＮＡJ6SH53G67N
把它的情緒轉化為正面，甚至 化作動力。而心理學222Please respect copyright.ＰＥＮＡＮＡU2LcAXT2eo
研究亦指出，這方法對我們健康和人際關係都有正222Please respect copyright.ＰＥＮＡＮＡw4JduqMB0P
面影響；不過，它由於難以克服，往往較適用於應222Please respect copyright.ＰＥＮＡＮＡYhvjaudQPY
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 utee222Please respect copyright.ＰＥＮＡＮＡ3evapkZdVK
Thiking Phontnct。222Please respect copyright.ＰＥＮＡＮＡlnOTr7FHmf
Although the above three methods are effective,222Please respect copyright.ＰＥＮＡＮＡNHRgBH0D7g
they have not really changed the causal222Please respect copyright.ＰＥＮＡＮＡTxhjKfvg3f
relationship between the situation and our222Please respect copyright.ＰＥＮＡＮＡRklifc23sZ
emotions. However, whether things are good or222Please respect copyright.ＰＥＮＡＮＡVd3OUL5UY4
bad is often just a matter of perspective and222Please respect copyright.ＰＥＮＡＮＡg1pxevj76b
perception, so if we can change our assessment of222Please respect copyright.ＰＥＮＡＮＡfI50LGmA0j
the situation, we can change its emotional222Please respect copyright.ＰＥＮＡＮＡXpLUgL5Udn
meaning. One of the main ways to change222Please respect copyright.ＰＥＮＡＮＡ9fKCR8nIjt
cognition is to re-evaluate cognition (cognitive222Please respect copyright.ＰＥＮＡＮＡwevqUymJUx
reappraisal). It means to change the emotional222Please respect copyright.ＰＥＮＡＮＡPvtFPinkqr
impact of the event by reinterpreting the meaning222Please respect copyright.ＰＥＮＡＮＡP7LMgw73Rg
of the event. If we fail the exam and our friend222Please respect copyright.ＰＥＮＡＮＡF0y3LYnIMV
gets the first place, we may react with jealousy and222Please respect copyright.ＰＥＮＡＮＡTIrcB5jSxV
complaint, but if we change our understanding of222Please respect copyright.ＰＥＮＡＮＡUcpocvsIdP
the matter and interpret it as being proud of a222Please respect copyright.ＰＥＮＡＮＡ0dcwxB4mJT
friend and decide to
see the best, we can Negative emotions turn into222Please respect copyright.ＰＥＮＡＮＡ4ceKwAP09b
positive, even into motivation. And psychological222Please respect copyright.ＰＥＮＡＮＡem3TJOsX6o
research also pointed out that this method has a222Please respect copyright.ＰＥＮＡＮＡevsu5O7GZE
positive impact on our health and interpersonal222Please respect copyright.ＰＥＮＡＮＡMM2L1z05VL
relationships; however, because of its greater222Please respect copyright.ＰＥＮＡＮＡaYZQrIt3Pp
difficulty, it is often more suitable for coping with222Please respect copyright.ＰＥＮＡＮＡzyBLr4fF3o
lower-intensity emotions, and it is more likely to be222Please respect copyright.ＰＥＮＡＮＡiW1GbQK5Oe
used in certain situations. It will happen in222Please respect copyright.ＰＥＮＡＮＡExssW9qvUE
batches. "Tree Hole Hong Kong THK utee Thiking222Please respect copyright.ＰＥＮＡＮＡ5LC02MJtSh
Phontnct.222Please respect copyright.ＰＥＮＡＮＡugtzwi6FHf
response 反應/響應222Please respect copyright.ＰＥＮＡＮＡerZ7JgIOfy
modulation 調製222Please respect copyright.ＰＥＮＡＮＡtq9YbkZtxB
5.(Response modulation)(反應調製)222Please respect copyright.ＰＥＮＡＮＡa3fmFoHOIc
此方法和上面某些方法有相當大的差異：前原因是222Please respect copyright.ＰＥＮＡＮＡjp1Vid49p0
因為用於出現情緒反應之前，被合稱為“前攝調節222Please respect copyright.ＰＥＮＡＮＡRjcD075A2K
”（antcedent-focused）；第五種由於用於發生情緒222Please respect copyright.ＰＥＮＡＮＡoXJQh3tuuI
反應後， 反應調製當中有大量涉及不同類型行為，222Please respect copyright.ＰＥＮＡＮＡFFoz9KksSz
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222Please respect copyright.ＰＥＮＡＮＡwB011imrDd
，我們也必須考慮 另外，壓抑表達（表情抑制）也222Please respect copyright.ＰＥＮＡＮＡQlzPiVqFnn
是一個方法把情緒忍住不表達出來，雖然對控製表222Please respect copyright.ＰＥＮＡＮＡJmDqR8JgVF
情，心率等有一定 用處，分數開始重新評估認知，222Please respect copyright.ＰＥＮＡＮＡTfebrvsofX
它對克制的情緒作用減少：而因為它更刻意意，所222Please respect copyright.ＰＥＮＡＮＡlQDsbQRPKI
耗用能量代謝：它也可能損害我們表達正面情緒的222Please respect copyright.ＰＥＮＡＮＡtkdHAmHQFU
能力，減少我們的社交能力，對 如果真的要使用此222Please respect copyright.ＰＥＮＡＮＡra1iWutOEZ
方法，也適當小心使用。“樹洞香港THK utee222Please respect copyright.ＰＥＮＡＮＡXtZ1DVLJ3k
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱222Please respect copyright.ＰＥＮＡＮＡLeBXTFZtNt
症症狀有正向關係），因此相形見細。222Please respect copyright.ＰＥＮＡＮＡOMhAoPq3XM
This method is quite different from the above four222Please respect copyright.ＰＥＮＡＮＡ1QxEPdGeld
methods: the first four are collectively called222Please respect copyright.ＰＥＮＡＮＡMOrqDDOnTQ
"antecedent-focused" because they are used222Please respect copyright.ＰＥＮＡＮＡTcqyCP0weW
before emotional reactions occur; the fifth one is222Please respect copyright.ＰＥＮＡＮＡ11AjR2bklH
used after emotional reactions occur. Are222Please respect copyright.ＰＥＮＡＮＡGxQH03ER1n
classified as "response-focused"). Many of the222Please respect copyright.ＰＥＮＡＮＡSlzm1hbPyY
response modulations involve different types of222Please respect copyright.ＰＥＮＡＮＡR3qxMYGmfR
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain222Please respect copyright.ＰＥＮＡＮＡIPTMEDlKKo
effects on emotional management; however, we222Please respect copyright.ＰＥＮＡＮＡNigsJU7NI7
must also consider the long-term impact of these222Please respect copyright.ＰＥＮＡＮＡv5ZDH569au
methods on our physical and mental health to222Please respect copyright.ＰＥＮＡＮＡgE4YdstQLq
prevent Problems such as alcohol and drug222Please respect copyright.ＰＥＮＡＮＡ0IV0ZR2J3D
abuse. In addition, expressive suppression is also222Please respect copyright.ＰＥＮＡＮＡxJD3cPqjNn
a method to suppress emotions. Although it is222Please respect copyright.ＰＥＮＡＮＡ4fYdC4wIDf
useful for controlling expressions and heart rate, it222Please respect copyright.ＰＥＮＡＮＡtdK0TOERan
has a lower effect on restraining negative emotions222Please respect copyright.ＰＥＮＡＮＡVZVijlrXq4
than reevaluating cognition: and because it is more222Please respect copyright.ＰＥＮＡＮＡnE6I3Zi8FC
effective. To be deliberate, it consumes more222Please respect copyright.ＰＥＮＡＮＡEo54Lg8R79
energy: it may also damage our ability to express222Please respect copyright.ＰＥＮＡＮＡ5svCLTztMx
positive emotions, weaken our social skills, and is222Please respect copyright.ＰＥＮＡＮＡMijXjsteuY
unhealthy for physical and mental development222Please respect copyright.ＰＥＮＡＮＡrOxhRjZDTF
(for example, it has a positive relationship with222Please respect copyright.ＰＥＮＡＮＡYfIufn8Dqk
depression symptoms), so it is different. If you222Please respect copyright.ＰＥＮＡＮＡUqMHTMW1gp
really want to use
this method, you should also use it carefully. "Tree222Please respect copyright.ＰＥＮＡＮＡEPgV6VNWMc
Hole Hong Kong THK utee Thiking Phontnct.
