x
Relieve 緩解273Please respect copyright.ＰＥＮＡＮＡrsPk5iGLHo
Situation 情境/情況273Please respect copyright.ＰＥＮＡＮＡ31YT2IMbjm
Selection 選擇273Please respect copyright.ＰＥＮＡＮＡ3UT7zrH8te
Accurately 準確273Please respect copyright.ＰＥＮＡＮＡTLNo6p7dVx
comfortable 舒服的273Please respect copyright.ＰＥＮＡＮＡtcilH6jWoG
emotion-related 情緒相關273Please respect copyright.ＰＥＮＡＮＡYygeMbBLsT
pressured 壓力大273Please respect copyright.ＰＥＮＡＮＡMjVGtMiJCK
1.(Situation selection)（情境選擇）273Please respect copyright.ＰＥＮＡＮＡkKXV5xdm9d
我們在酒吧，我們會感到舒暢：在面對課本時，我273Please respect copyright.ＰＥＮＡＮＡIHvs9uJBJN
們會感到有壓力。情境選擇涉及選擇避免或接近某273Please respect copyright.ＰＥＮＡＮＡiO0rbhcfr7
些特殊的情況。選擇避免開或減少 某些情境時，我273Please respect copyright.ＰＥＮＡＮＡIvxflCP6Xz
們可以減低出現相對應情緒的機會；反之，如果想273Please respect copyright.ＰＥＮＡＮＡOTRkCEcoNV
引引起某些特定情緒，我們可以主動進入相關的情273Please respect copyright.ＰＥＮＡＮＡoa29l415Ns
境中。我們在客廳中，也常常用到這些技巧。 想緩273Please respect copyright.ＰＥＮＡＮＡHrZ1FCh8nP
解緩解壓力，我們可以選擇暫時放下工作，離開令273Please respect copyright.ＰＥＮＡＮＡZUglh3YBzI
自己覺得有壓力的環境。又或者想感受快感時，便273Please respect copyright.ＰＥＮＡＮＡsdmWW3wEzi
會約好友把酒談歡不過，要善用這招並不容易，因273Please respect copyright.ＰＥＮＡＮＡYURNI7vmDu
為人很難 準確的預料未來的情緒反應，與多年不見273Please respect copyright.ＰＥＮＡＮＡaaqwNpuA1w
的朋友聚舊，最後會有什麼反應，很難說得準。故273Please respect copyright.ＰＥＮＡＮＡJ2QPFq0UyP
此，我們往往無法準確而適當地判斷應避免或接近273Please respect copyright.ＰＥＮＡＮＡMUeWCpNLUe
某種情境。273Please respect copyright.ＰＥＮＡＮＡYIDZ6c8yC0
We can think of many emotion-related situations.273Please respect copyright.ＰＥＮＡＮＡsAH9EitVHP
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 get273Please respect copyright.ＰＥＮＡＮＡ9HtuNMhM3Y
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.273Please respect copyright.ＰＥＮＡＮＡ9CroFP4hCU
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 will273Please respect copyright.ＰＥＮＡＮＡSm5j9NvXt5
happen in the end when you get together with273Please respect copyright.ＰＥＮＡＮＡAmzgVvVtw2
friends you have not seen for many
years It's hard to be precise. Therefore, we are273Please respect copyright.ＰＥＮＡＮＡTg2ySkUZnW
often unable to accurately and appropriately judge273Please respect copyright.ＰＥＮＡＮＡr2BqzuAnao
which situations to avoid or approach.273Please respect copyright.ＰＥＮＡＮＡkF1miNgJ8D
Modification 調整/修改273Please respect copyright.ＰＥＮＡＮＡUGgjs6Jkqc
2.(Situation modification)(情境調整)273Please respect copyright.ＰＥＮＡＮＡAMS8W3wp3j
有時我們縱使難以選擇周圍的情境但仍可靠的個人273Please respect copyright.ＰＥＮＡＮＡtdYbFDpfaU
行為調整。情境調整是修改外在，周圍（而非內心273Please respect copyright.ＰＥＮＡＮＡicI8tezKpP
世界）的情境以改變環境帶來的情緒影響。例如如273Please respect copyright.ＰＥＮＡＮＡ9ax4mcz3ot
果我們突然遇上上前度的話 ，我們可透過預測自身273Please respect copyright.ＰＥＮＡＮＡ9LV8tDD0kL
情緒和可能出現的反應去決定要不要和他（她）說273Please respect copyright.ＰＥＮＡＮＡVKmXMZc0ad
話，又或者調節個性的內容，身體距離等，造成不273Please respect copyright.ＰＥＮＡＮＡV97CpFY7jS
想要或達致想要的情緒，如避免尷尬， 或保留自然273Please respect copyright.ＰＥＮＡＮＡHWNKNVojG1
。273Please respect copyright.ＰＥＮＡＮＡekX8wPaFmk
Sometimes, even though it is difficult to choose the273Please respect copyright.ＰＥＮＡＮＡ6YUh8zAKNW
surrounding situation, we still rely on personal273Please respect copyright.ＰＥＮＡＮＡ7FDmv52SSK
behavior adjustment. Situational adjustment is to273Please respect copyright.ＰＥＮＡＮＡAxhJqlBocP
modify the external and surrounding (not the inner273Please respect copyright.ＰＥＮＡＮＡXQzueK9In2
world) situation to change the emotional
impact of the environment. For example, if we273Please respect copyright.ＰＥＮＡＮＡ5ORAhunknp
suddenly meet the former degree, we can predict273Please respect copyright.ＰＥＮＡＮＡFv8RHvHGFP
our own emotions and possible reactions to decide273Please respect copyright.ＰＥＮＡＮＡiuyzpBNfEo
whether to talk to him or her, or adjust the content273Please respect copyright.ＰＥＮＡＮＡXlgBpu0mAS
of the conversation, physical distance, etc., to273Please respect copyright.ＰＥＮＡＮＡ9F4QQAd2cW
avoid unwanted or achieve Desired emotions,273Please respect copyright.ＰＥＮＡＮＡ2rxbJzU5wt
such as avoiding embarrassment, or staying as273Please respect copyright.ＰＥＮＡＮＡ60VwZNYRTj
natural as possible.273Please respect copyright.ＰＥＮＡＮＡqz4wzaMiul
Attentional 注意273Please respect copyright.ＰＥＮＡＮＡlIwptqoWPy
Deployment 部署/ 投放273Please respect copyright.ＰＥＮＡＮＡ9195pDiPP5
3.(Attentional deployment)(注意投放)273Please respect copyright.ＰＥＮＡＮＡtSH1Z87y5i
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠273Please respect copyright.ＰＥＮＡＮＡogSt7Uef4i
的個人行為調整。雖然如此，四周環境及他人的反273Please respect copyright.ＰＥＮＡＮＡKRoMg8vqX6
應甚至可能不如我們預期。我們的周圍環境和生活273Please respect copyright.ＰＥＮＡＮＡkQMTjJLrgS
之中實際上還充滿了許許多多其他事物 ，而部分的273Please respect copyright.ＰＥＮＡＮＡzxrhkeThY3
事物會超過大機會引起適當的情緒反應。這個將注273Please respect copyright.ＰＥＮＡＮＡrWknxulXhX
意力集中或轉移開的過程，就是注意投放。其中一273Please respect copyright.ＰＥＮＡＮＡJNU3sSKVZD
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273Please respect copyright.ＰＥＮＡＮＡnu9GInPvZC
擇專注 下次面試機會或自己的其他興趣，這樣我們273Please respect copyright.ＰＥＮＡＮＡi48QjnZ1uE
可以減少相關情緒的出現及其帶來的影響。適用範273Please respect copyright.ＰＥＮＡＮＡcUV2kwaVSg
圍方面，有研究指出，它在應對高強度的情緒時，273Please respect copyright.ＰＥＮＡＮＡVJ4C1KqwuB
由於易於應用，因此比起其他 方法有效。而且，沉273Please respect copyright.ＰＥＮＡＮＡoRGIcSkopY
思（反芻）和憂慮（令人擔憂）等也算是把關注由273Please respect copyright.ＰＥＮＡＮＡnUec6eLTnH
情緒分散至思考，以免直接受情緒影響的方法，不273Please respect copyright.ＰＥＮＡＮＡeO2zM7Xmfl
過這些方法可能會使人的思想集中在而不是情緒上273Please respect copyright.ＰＥＮＡＮＡAxyVspY507
，最後 “樹洞香港Futee Thisking heent”可能會適度273Please respect copyright.ＰＥＮＡＮＡEipvJcnQxz
得其反，造成造成的情緒影響。273Please respect copyright.ＰＥＮＡＮＡsRAag4I1mT
Sometimes even though it is difficult to choose the273Please respect copyright.ＰＥＮＡＮＡ2Iv8TXxjtq
surrounding situation, we still rely on personal273Please respect copyright.ＰＥＮＡＮＡv3KdslLs0n
behavior adjustment. Even so, the surrounding273Please respect copyright.ＰＥＮＡＮＡDiaZzxjF5g
environment and the reactions of others may still273Please respect copyright.ＰＥＮＡＮＡhTCXZZBbdW
be worse than we expected. Our surrounding273Please respect copyright.ＰＥＮＡＮＡcgx7GSyVEa
environment and life are actually full of many other273Please respect copyright.ＰＥＮＡＮＡufWH1k7iyG
things, and some things have a greater chance of273Please respect copyright.ＰＥＮＡＮＡUjJKhcEnnh
eliciting appropriate
emotional reactions. This process of focusing or273Please respect copyright.ＰＥＮＡＮＡdBXMh4mlRC
removing one's attention is to pay attention. One273Please respect copyright.ＰＥＮＡＮＡOwdr50ooX8
of the main methods is to distraction. For example,273Please respect copyright.ＰＥＮＡＮＡFjYGvXYCf3
if you are frustrated in your job search, you can273Please respect copyright.ＰＥＮＡＮＡLKkGazZ7BO
choose to focus on the next interview opportunity273Please respect copyright.ＰＥＮＡＮＡkPREHueG04
or your other interests, so that we can reduce the273Please respect copyright.ＰＥＮＡＮＡ9S3jbzonBY
appearance of related emotions and their impact.273Please respect copyright.ＰＥＮＡＮＡiOXSC4jhsk
In terms of scope of application, some studies273Please respect copyright.ＰＥＮＡＮＡrUlmogozLZ
have pointed out that it is more effective than other273Please respect copyright.ＰＥＮＡＮＡ0tR1cslpNj
methods because it is easy to apply when dealing273Please respect copyright.ＰＥＮＡＮＡHFi5tMO15R
with high-intensity emotions. In addition,273Please respect copyright.ＰＥＮＡＮＡxUpNljgQG9
rumination and worrying can also be regarded as273Please respect copyright.ＰＥＮＡＮＡ6dqLQDkdf9
methods for distracting attention from emotions to273Please respect copyright.ＰＥＮＡＮＡZas0qjBKBz
thinking, so as not to be directly affected by273Please respect copyright.ＰＥＮＡＮＡz14hKRnPXC
emotions, but these methods may cause people to273Please respect copyright.ＰＥＮＡＮＡ3iao9CVU4O
focus on negative emotions, which may be273Please respect copyright.ＰＥＮＡＮＡxsCtHKbXFP
counterproductive
in the end. , Causing greater emotional impact.273Please respect copyright.ＰＥＮＡＮＡTfDaluQXhu
"Tree Hole Hong Kong Futee Thisking heent273Please respect copyright.ＰＥＮＡＮＡ6wpYRUz1jY
Cognitive 認知性273Please respect copyright.ＰＥＮＡＮＡKLAx9aPA5p
change 改變/變化273Please respect copyright.ＰＥＮＡＮＡUVaa6PGoJq
trian 訓練273Please respect copyright.ＰＥＮＡＮＡo0NCHIMDN5
4.(Cognitive change)(改變認知)273Please respect copyright.ＰＥＮＡＮＡO5N0btQ3yL
不過，事情的好與壞往往只是角度和認知的問題，273Please respect copyright.ＰＥＮＡＮＡzfbuWygLh3
所以如果我們可改變對情況的評估，從而改變其 情273Please respect copyright.ＰＥＮＡＮＡ36nOsjr7TA
緒暗示。而改變認知中的主要方法之一，是重新評273Please respect copyright.ＰＥＮＡＮＡUuomMT0m9N
估認知（認知重新評估）。它的意思是透過重新演273Please respect copyright.ＰＥＮＡＮＡwNOgOMsx4J
譯譯事件的會義，以改變事件的情緒影響。如果我273Please respect copyright.ＰＥＮＡＮＡNFeJDqRCVz
們考試不及格，好友卻 考了第一，我們或會有嫉妒273Please respect copyright.ＰＥＮＡＮＡms748PYaSC
忌，埋怨等反應，但如果我們改變這一事的理解，273Please respect copyright.ＰＥＮＡＮＡ1yrGQKU7qr
解釋為為好友自豪，並決定見賢思齊的話，便可以273Please respect copyright.ＰＥＮＡＮＡxl1WUxEcDf
把它的情緒轉化為正面，甚至 化作動力。而心理學273Please respect copyright.ＰＥＮＡＮＡKaNrKObufS
研究亦指出，這方法對我們健康和人際關係都有正273Please respect copyright.ＰＥＮＡＮＡSgjmnY8Jaz
面影響；不過，它由於難以克服，往往較適用於應273Please respect copyright.ＰＥＮＡＮＡoMM14g2fUo
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 utee273Please respect copyright.ＰＥＮＡＮＡ2YF0HuwNQh
Thiking Phontnct。273Please respect copyright.ＰＥＮＡＮＡUf3bATxu0Z
Although the above three methods are effective,273Please respect copyright.ＰＥＮＡＮＡz4bmw58atx
they have not really changed the causal273Please respect copyright.ＰＥＮＡＮＡlvVUWAyh1Y
relationship between the situation and our273Please respect copyright.ＰＥＮＡＮＡXn93tT4m0n
emotions. However, whether things are good or273Please respect copyright.ＰＥＮＡＮＡQKgR2OZJif
bad is often just a matter of perspective and273Please respect copyright.ＰＥＮＡＮＡ2Ji9WF7OXw
perception, so if we can change our assessment of273Please respect copyright.ＰＥＮＡＮＡCWMwOpyEZ7
the situation, we can change its emotional273Please respect copyright.ＰＥＮＡＮＡ68857Yy5XR
meaning. One of the main ways to change273Please respect copyright.ＰＥＮＡＮＡjS7F0oxluu
cognition is to re-evaluate cognition (cognitive273Please respect copyright.ＰＥＮＡＮＡwCAYcWdll4
reappraisal). It means to change the emotional273Please respect copyright.ＰＥＮＡＮＡzVuE64swLm
impact of the event by reinterpreting the meaning273Please respect copyright.ＰＥＮＡＮＡL5Ae4WCuXN
of the event. If we fail the exam and our friend273Please respect copyright.ＰＥＮＡＮＡ6td1zOXDa2
gets the first place, we may react with jealousy and273Please respect copyright.ＰＥＮＡＮＡBYb3pzCkLv
complaint, but if we change our understanding of273Please respect copyright.ＰＥＮＡＮＡel23uilK03
the matter and interpret it as being proud of a273Please respect copyright.ＰＥＮＡＮＡcTk055LoDN
friend and decide to
see the best, we can Negative emotions turn into273Please respect copyright.ＰＥＮＡＮＡL56GpACGq6
positive, even into motivation. And psychological273Please respect copyright.ＰＥＮＡＮＡiSdRl3FKZb
research also pointed out that this method has a273Please respect copyright.ＰＥＮＡＮＡ50V0oaZVSf
positive impact on our health and interpersonal273Please respect copyright.ＰＥＮＡＮＡPAGx4CT0QL
relationships; however, because of its greater273Please respect copyright.ＰＥＮＡＮＡ1YFDCylAde
difficulty, it is often more suitable for coping with273Please respect copyright.ＰＥＮＡＮＡRNjzREGtfT
lower-intensity emotions, and it is more likely to be273Please respect copyright.ＰＥＮＡＮＡrcilSYLqiP
used in certain situations. It will happen in273Please respect copyright.ＰＥＮＡＮＡRTENwAE4Jo
batches. "Tree Hole Hong Kong THK utee Thiking273Please respect copyright.ＰＥＮＡＮＡqwAZUFnxQh
Phontnct.273Please respect copyright.ＰＥＮＡＮＡfysAmjzVnG
response 反應/響應273Please respect copyright.ＰＥＮＡＮＡmTFWMHGmQn
modulation 調製273Please respect copyright.ＰＥＮＡＮＡPvn0MSBUDz
5.(Response modulation)(反應調製)273Please respect copyright.ＰＥＮＡＮＡKQ1T9w8ubp
此方法和上面某些方法有相當大的差異：前原因是273Please respect copyright.ＰＥＮＡＮＡyeNbUyJxdg
因為用於出現情緒反應之前，被合稱為“前攝調節273Please respect copyright.ＰＥＮＡＮＡLKyLMd0x1m
”（antcedent-focused）；第五種由於用於發生情緒273Please respect copyright.ＰＥＮＡＮＡGRPnAWvIlh
反應後， 反應調製當中有大量涉及不同類型行為，273Please respect copyright.ＰＥＮＡＮＡ4u58L9M8Vq
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273Please respect copyright.ＰＥＮＡＮＡaPb9cfbAy8
，我們也必須考慮 另外，壓抑表達（表情抑制）也273Please respect copyright.ＰＥＮＡＮＡmRBlLA8P2F
是一個方法把情緒忍住不表達出來，雖然對控製表273Please respect copyright.ＰＥＮＡＮＡ2OHgnSrF5O
情，心率等有一定 用處，分數開始重新評估認知，273Please respect copyright.ＰＥＮＡＮＡv5RQloaLU2
它對克制的情緒作用減少：而因為它更刻意意，所273Please respect copyright.ＰＥＮＡＮＡIK2ERZuanX
耗用能量代謝：它也可能損害我們表達正面情緒的273Please respect copyright.ＰＥＮＡＮＡ32xuX9t4kX
能力，減少我們的社交能力，對 如果真的要使用此273Please respect copyright.ＰＥＮＡＮＡ848gr5sRX2
方法，也適當小心使用。“樹洞香港THK utee273Please respect copyright.ＰＥＮＡＮＡnVRPzLTMwU
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱273Please respect copyright.ＰＥＮＡＮＡaWEsrFItUN
症症狀有正向關係），因此相形見細。273Please respect copyright.ＰＥＮＡＮＡpgOUuLn2cL
This method is quite different from the above four273Please respect copyright.ＰＥＮＡＮＡ87AXmEy62I
methods: the first four are collectively called273Please respect copyright.ＰＥＮＡＮＡbCBoIFwBb9
"antecedent-focused" because they are used273Please respect copyright.ＰＥＮＡＮＡUOstzEBiik
before emotional reactions occur; the fifth one is273Please respect copyright.ＰＥＮＡＮＡ6g2VAk0VN2
used after emotional reactions occur. Are273Please respect copyright.ＰＥＮＡＮＡs2WIacfrCv
classified as "response-focused"). Many of the273Please respect copyright.ＰＥＮＡＮＡJBHTYL7eA2
response modulations involve different types of273Please respect copyright.ＰＥＮＡＮＡEDYprPrqf8
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain273Please respect copyright.ＰＥＮＡＮＡ6w5cVed3oG
effects on emotional management; however, we273Please respect copyright.ＰＥＮＡＮＡuBCZn1PXSj
must also consider the long-term impact of these273Please respect copyright.ＰＥＮＡＮＡJWAH1aBuy8
methods on our physical and mental health to273Please respect copyright.ＰＥＮＡＮＡT3niEn85Hx
prevent Problems such as alcohol and drug273Please respect copyright.ＰＥＮＡＮＡIUeV2YEuu0
abuse. In addition, expressive suppression is also273Please respect copyright.ＰＥＮＡＮＡBS3vxyCxdx
a method to suppress emotions. Although it is273Please respect copyright.ＰＥＮＡＮＡs1Vs2NazqZ
useful for controlling expressions and heart rate, it273Please respect copyright.ＰＥＮＡＮＡdLyT5AlDmz
has a lower effect on restraining negative emotions273Please respect copyright.ＰＥＮＡＮＡwg562PVWhW
than reevaluating cognition: and because it is more273Please respect copyright.ＰＥＮＡＮＡJfjx1dgCfk
effective. To be deliberate, it consumes more273Please respect copyright.ＰＥＮＡＮＡgz2fn7JQJR
energy: it may also damage our ability to express273Please respect copyright.ＰＥＮＡＮＡdwgCDvX5yn
positive emotions, weaken our social skills, and is273Please respect copyright.ＰＥＮＡＮＡc4FjKkfNL8
unhealthy for physical and mental development273Please respect copyright.ＰＥＮＡＮＡOl7zFacSA8
(for example, it has a positive relationship with273Please respect copyright.ＰＥＮＡＮＡwQLZHQT8xD
depression symptoms), so it is different. If you273Please respect copyright.ＰＥＮＡＮＡgEsFpN5EyD
really want to use
this method, you should also use it carefully. "Tree273Please respect copyright.ＰＥＮＡＮＡh79eBFAyNL
Hole Hong Kong THK utee Thiking Phontnct.
