Relieve 緩解290Please respect copyright.ＰＥＮＡＮＡZRNh1NRnr4
Situation 情境/情況290Please respect copyright.ＰＥＮＡＮＡFPL9WEhECP
Selection 選擇290Please respect copyright.ＰＥＮＡＮＡhCeYMY3Kzf
Accurately 準確290Please respect copyright.ＰＥＮＡＮＡavhgrME2f5
comfortable 舒服的290Please respect copyright.ＰＥＮＡＮＡGnVQnAjQqD
emotion-related 情緒相關290Please respect copyright.ＰＥＮＡＮＡUy4zH52IV8
pressured 壓力大290Please respect copyright.ＰＥＮＡＮＡV8J2GmJSjZ
1.(Situation selection)（情境選擇）290Please respect copyright.ＰＥＮＡＮＡTGBcoYuZsY
我們在酒吧，我們會感到舒暢：在面對課本時，我290Please respect copyright.ＰＥＮＡＮＡGX1jARWrZM
們會感到有壓力。情境選擇涉及選擇避免或接近某290Please respect copyright.ＰＥＮＡＮＡEbqHOjP3Ub
些特殊的情況。選擇避免開或減少 某些情境時，我290Please respect copyright.ＰＥＮＡＮＡKpEv0Ko2FN
們可以減低出現相對應情緒的機會；反之，如果想290Please respect copyright.ＰＥＮＡＮＡkUdnfaPBNC
引引起某些特定情緒，我們可以主動進入相關的情290Please respect copyright.ＰＥＮＡＮＡ2NZjUaIzDw
境中。我們在客廳中，也常常用到這些技巧。 想緩290Please respect copyright.ＰＥＮＡＮＡMZ7CJgzW6S
解緩解壓力，我們可以選擇暫時放下工作，離開令290Please respect copyright.ＰＥＮＡＮＡi0xFeMvdFE
自己覺得有壓力的環境。又或者想感受快感時，便290Please respect copyright.ＰＥＮＡＮＡXnq4hyWHAz
會約好友把酒談歡不過，要善用這招並不容易，因290Please respect copyright.ＰＥＮＡＮＡTk7aaDBf2c
為人很難 準確的預料未來的情緒反應，與多年不見290Please respect copyright.ＰＥＮＡＮＡ1BuihSA4Rm
的朋友聚舊，最後會有什麼反應，很難說得準。故290Please respect copyright.ＰＥＮＡＮＡc4e2OKhLST
此，我們往往無法準確而適當地判斷應避免或接近290Please respect copyright.ＰＥＮＡＮＡEGMEATmJYA
某種情境。290Please respect copyright.ＰＥＮＡＮＡSj8ChWlOIF
We can think of many emotion-related situations.290Please respect copyright.ＰＥＮＡＮＡorPbI4yAh0
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 get290Please respect copyright.ＰＥＮＡＮＡwUHm8glHE1
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.290Please respect copyright.ＰＥＮＡＮＡ6en7LGR0cm
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 will290Please respect copyright.ＰＥＮＡＮＡTfKSjdjZ4l
happen in the end when you get together with290Please respect copyright.ＰＥＮＡＮＡ2fwZVprGs0
friends you have not seen for many
years It's hard to be precise. Therefore, we are290Please respect copyright.ＰＥＮＡＮＡXXW1uhecJ4
often unable to accurately and appropriately judge290Please respect copyright.ＰＥＮＡＮＡGtqPnlYuf0
which situations to avoid or approach.290Please respect copyright.ＰＥＮＡＮＡE7uc8SjUb7
Modification 調整/修改290Please respect copyright.ＰＥＮＡＮＡ0MZEErsyoo
2.(Situation modification)(情境調整)290Please respect copyright.ＰＥＮＡＮＡ3DgDDry5o0
有時我們縱使難以選擇周圍的情境但仍可靠的個人290Please respect copyright.ＰＥＮＡＮＡ1j32OI5nEf
行為調整。情境調整是修改外在，周圍（而非內心290Please respect copyright.ＰＥＮＡＮＡXhVS39TT5S
世界）的情境以改變環境帶來的情緒影響。例如如290Please respect copyright.ＰＥＮＡＮＡMw7kM9ykCW
果我們突然遇上上前度的話 ，我們可透過預測自身290Please respect copyright.ＰＥＮＡＮＡfQS46tMWsY
情緒和可能出現的反應去決定要不要和他（她）說290Please respect copyright.ＰＥＮＡＮＡcDMQv4YVse
話，又或者調節個性的內容，身體距離等，造成不290Please respect copyright.ＰＥＮＡＮＡcekkBICgoa
想要或達致想要的情緒，如避免尷尬， 或保留自然290Please respect copyright.ＰＥＮＡＮＡAlFJZ5Nhia
。290Please respect copyright.ＰＥＮＡＮＡiRgEVYcjr8
Sometimes, even though it is difficult to choose the290Please respect copyright.ＰＥＮＡＮＡNLfoVaC9tf
surrounding situation, we still rely on personal290Please respect copyright.ＰＥＮＡＮＡNTTDcmyfkd
behavior adjustment. Situational adjustment is to290Please respect copyright.ＰＥＮＡＮＡHxtEjUBRQy
modify the external and surrounding (not the inner290Please respect copyright.ＰＥＮＡＮＡZbhPuNj8gi
world) situation to change the emotional
impact of the environment. For example, if we290Please respect copyright.ＰＥＮＡＮＡ9iRfQCDSNA
suddenly meet the former degree, we can predict290Please respect copyright.ＰＥＮＡＮＡfjCLdwNuRD
our own emotions and possible reactions to decide290Please respect copyright.ＰＥＮＡＮＡ4QUCGzFvs1
whether to talk to him or her, or adjust the content290Please respect copyright.ＰＥＮＡＮＡWUsdzWuCA0
of the conversation, physical distance, etc., to290Please respect copyright.ＰＥＮＡＮＡrvefx0HzY4
avoid unwanted or achieve Desired emotions,290Please respect copyright.ＰＥＮＡＮＡnhlpvfRKu6
such as avoiding embarrassment, or staying as290Please respect copyright.ＰＥＮＡＮＡvCQzreJ8pX
natural as possible.290Please respect copyright.ＰＥＮＡＮＡ2DT1Re70Ew
Attentional 注意290Please respect copyright.ＰＥＮＡＮＡfUunKQf1g0
Deployment 部署/ 投放290Please respect copyright.ＰＥＮＡＮＡW3C4dTo9rp
3.(Attentional deployment)(注意投放)290Please respect copyright.ＰＥＮＡＮＡ0BVeW69maW
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠290Please respect copyright.ＰＥＮＡＮＡP6685IyjcN
的個人行為調整。雖然如此，四周環境及他人的反290Please respect copyright.ＰＥＮＡＮＡbhljVcWCpW
應甚至可能不如我們預期。我們的周圍環境和生活290Please respect copyright.ＰＥＮＡＮＡPGCZQUAzNv
之中實際上還充滿了許許多多其他事物 ，而部分的290Please respect copyright.ＰＥＮＡＮＡ5TvySDPvC0
事物會超過大機會引起適當的情緒反應。這個將注290Please respect copyright.ＰＥＮＡＮＡHcS2lHVH5T
意力集中或轉移開的過程，就是注意投放。其中一290Please respect copyright.ＰＥＮＡＮＡKAvE4b3kXp
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290Please respect copyright.ＰＥＮＡＮＡLZ7cIpfUgw
擇專注 下次面試機會或自己的其他興趣，這樣我們290Please respect copyright.ＰＥＮＡＮＡkpBrmorvMg
可以減少相關情緒的出現及其帶來的影響。適用範290Please respect copyright.ＰＥＮＡＮＡLiZDMZNNZ4
圍方面，有研究指出，它在應對高強度的情緒時，290Please respect copyright.ＰＥＮＡＮＡHN69EqNnzS
由於易於應用，因此比起其他 方法有效。而且，沉290Please respect copyright.ＰＥＮＡＮＡ8jtlOrS8P6
思（反芻）和憂慮（令人擔憂）等也算是把關注由290Please respect copyright.ＰＥＮＡＮＡPnESVFvuGN
情緒分散至思考，以免直接受情緒影響的方法，不290Please respect copyright.ＰＥＮＡＮＡAw6tW5pw0c
過這些方法可能會使人的思想集中在而不是情緒上290Please respect copyright.ＰＥＮＡＮＡN2JToKPORx
，最後 “樹洞香港Futee Thisking heent”可能會適度290Please respect copyright.ＰＥＮＡＮＡxkgGLxeGZ2
得其反，造成造成的情緒影響。290Please respect copyright.ＰＥＮＡＮＡ4C4kapQ6Z9
Sometimes even though it is difficult to choose the290Please respect copyright.ＰＥＮＡＮＡjWwo3BPon3
surrounding situation, we still rely on personal290Please respect copyright.ＰＥＮＡＮＡzY4XLiYHcd
behavior adjustment. Even so, the surrounding290Please respect copyright.ＰＥＮＡＮＡoSRRozQrN7
environment and the reactions of others may still290Please respect copyright.ＰＥＮＡＮＡqUa1VSFiTU
be worse than we expected. Our surrounding290Please respect copyright.ＰＥＮＡＮＡzNx6SSdNHp
environment and life are actually full of many other290Please respect copyright.ＰＥＮＡＮＡH3DXNWZDCW
things, and some things have a greater chance of290Please respect copyright.ＰＥＮＡＮＡEfc0LHHMIQ
eliciting appropriate
emotional reactions. This process of focusing or290Please respect copyright.ＰＥＮＡＮＡnaZVVBtaN9
removing one's attention is to pay attention. One290Please respect copyright.ＰＥＮＡＮＡpo7ENJkn51
of the main methods is to distraction. For example,290Please respect copyright.ＰＥＮＡＮＡPimNNpH76g
if you are frustrated in your job search, you can290Please respect copyright.ＰＥＮＡＮＡQkp3w5DzWG
choose to focus on the next interview opportunity290Please respect copyright.ＰＥＮＡＮＡlotyjrKstC
or your other interests, so that we can reduce the290Please respect copyright.ＰＥＮＡＮＡaosznCdhNj
appearance of related emotions and their impact.290Please respect copyright.ＰＥＮＡＮＡY1nutVu72r
In terms of scope of application, some studies290Please respect copyright.ＰＥＮＡＮＡ1MAgPWPObZ
have pointed out that it is more effective than other290Please respect copyright.ＰＥＮＡＮＡOJZHhG0XqX
methods because it is easy to apply when dealing290Please respect copyright.ＰＥＮＡＮＡfNFd8wrS57
with high-intensity emotions. In addition,290Please respect copyright.ＰＥＮＡＮＡd17gT2EnNT
rumination and worrying can also be regarded as290Please respect copyright.ＰＥＮＡＮＡ4ZYrmzx04q
methods for distracting attention from emotions to290Please respect copyright.ＰＥＮＡＮＡwAgq9GI6G6
thinking, so as not to be directly affected by290Please respect copyright.ＰＥＮＡＮＡsI85KCpcdl
emotions, but these methods may cause people to290Please respect copyright.ＰＥＮＡＮＡTVwJy4FFiB
focus on negative emotions, which may be290Please respect copyright.ＰＥＮＡＮＡIcyvjTN5yR
counterproductive
in the end. , Causing greater emotional impact.290Please respect copyright.ＰＥＮＡＮＡKUWV2O2CqZ
"Tree Hole Hong Kong Futee Thisking heent290Please respect copyright.ＰＥＮＡＮＡGtVK00WbXA
Cognitive 認知性290Please respect copyright.ＰＥＮＡＮＡYlKjJ2l8Pj
change 改變/變化290Please respect copyright.ＰＥＮＡＮＡAOOVyU0sEa
trian 訓練290Please respect copyright.ＰＥＮＡＮＡ3m9kSb08KJ
4.(Cognitive change)(改變認知)290Please respect copyright.ＰＥＮＡＮＡvlnl7zjbFE
不過，事情的好與壞往往只是角度和認知的問題，290Please respect copyright.ＰＥＮＡＮＡOM88RBEBxz
所以如果我們可改變對情況的評估，從而改變其 情290Please respect copyright.ＰＥＮＡＮＡtJXYfsqDIt
緒暗示。而改變認知中的主要方法之一，是重新評290Please respect copyright.ＰＥＮＡＮＡy5ccW0jAIQ
估認知（認知重新評估）。它的意思是透過重新演290Please respect copyright.ＰＥＮＡＮＡJgWxbpYrCD
譯譯事件的會義，以改變事件的情緒影響。如果我290Please respect copyright.ＰＥＮＡＮＡNaVT2Q5Vsx
們考試不及格，好友卻 考了第一，我們或會有嫉妒290Please respect copyright.ＰＥＮＡＮＡZzpeN4iAr0
忌，埋怨等反應，但如果我們改變這一事的理解，290Please respect copyright.ＰＥＮＡＮＡ4U2QClHPbq
解釋為為好友自豪，並決定見賢思齊的話，便可以290Please respect copyright.ＰＥＮＡＮＡghxH7Jv9db
把它的情緒轉化為正面，甚至 化作動力。而心理學290Please respect copyright.ＰＥＮＡＮＡX7NWOCaHWO
研究亦指出，這方法對我們健康和人際關係都有正290Please respect copyright.ＰＥＮＡＮＡB5IC8wYlRh
面影響；不過，它由於難以克服，往往較適用於應290Please respect copyright.ＰＥＮＡＮＡ0R5JtWiLnk
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 utee290Please respect copyright.ＰＥＮＡＮＡWWC2aKhRgy
Thiking Phontnct。290Please respect copyright.ＰＥＮＡＮＡkjP1VtBqnw
Although the above three methods are effective,290Please respect copyright.ＰＥＮＡＮＡBBpYqlccJt
they have not really changed the causal290Please respect copyright.ＰＥＮＡＮＡRKpoLn4fQa
relationship between the situation and our290Please respect copyright.ＰＥＮＡＮＡ280IZBfg82
emotions. However, whether things are good or290Please respect copyright.ＰＥＮＡＮＡHWTK47YPiO
bad is often just a matter of perspective and290Please respect copyright.ＰＥＮＡＮＡeRuOsiTPiv
perception, so if we can change our assessment of290Please respect copyright.ＰＥＮＡＮＡTIQRN3JECA
the situation, we can change its emotional290Please respect copyright.ＰＥＮＡＮＡnCEbSIbCzk
meaning. One of the main ways to change290Please respect copyright.ＰＥＮＡＮＡX3wXXor6vU
cognition is to re-evaluate cognition (cognitive290Please respect copyright.ＰＥＮＡＮＡzZ7GaK5uXZ
reappraisal). It means to change the emotional290Please respect copyright.ＰＥＮＡＮＡd4sFdgsIiG
impact of the event by reinterpreting the meaning290Please respect copyright.ＰＥＮＡＮＡMdGxXf6W8F
of the event. If we fail the exam and our friend290Please respect copyright.ＰＥＮＡＮＡ2DxMwGCtUv
gets the first place, we may react with jealousy and290Please respect copyright.ＰＥＮＡＮＡBmU7ocP0Et
complaint, but if we change our understanding of290Please respect copyright.ＰＥＮＡＮＡVMcgVpZOvL
the matter and interpret it as being proud of a290Please respect copyright.ＰＥＮＡＮＡMwvYBYmetv
friend and decide to
see the best, we can Negative emotions turn into290Please respect copyright.ＰＥＮＡＮＡJGdHM4hYdT
positive, even into motivation. And psychological290Please respect copyright.ＰＥＮＡＮＡYhfnelQ5Pv
research also pointed out that this method has a290Please respect copyright.ＰＥＮＡＮＡPLYtdGdftu
positive impact on our health and interpersonal290Please respect copyright.ＰＥＮＡＮＡbs0ORwRyO7
relationships; however, because of its greater290Please respect copyright.ＰＥＮＡＮＡFZBTVG1h6n
difficulty, it is often more suitable for coping with290Please respect copyright.ＰＥＮＡＮＡsTmGiQItJw
lower-intensity emotions, and it is more likely to be290Please respect copyright.ＰＥＮＡＮＡDhEmudpXrS
used in certain situations. It will happen in290Please respect copyright.ＰＥＮＡＮＡV618KDS0qM
batches. "Tree Hole Hong Kong THK utee Thiking290Please respect copyright.ＰＥＮＡＮＡG1NNsczAsA
Phontnct.290Please respect copyright.ＰＥＮＡＮＡ06gq1F6Bh8
response 反應/響應290Please respect copyright.ＰＥＮＡＮＡkbwlKAwBRz
modulation 調製290Please respect copyright.ＰＥＮＡＮＡ32BRexqxtp
5.(Response modulation)(反應調製)290Please respect copyright.ＰＥＮＡＮＡWOYPCFKtNr
此方法和上面某些方法有相當大的差異：前原因是290Please respect copyright.ＰＥＮＡＮＡRM16UlBcUE
因為用於出現情緒反應之前，被合稱為“前攝調節290Please respect copyright.ＰＥＮＡＮＡD00MhdVvRs
”（antcedent-focused）；第五種由於用於發生情緒290Please respect copyright.ＰＥＮＡＮＡ2Z9EeECwlq
反應後， 反應調製當中有大量涉及不同類型行為，290Please respect copyright.ＰＥＮＡＮＡVDCmMzDKPa
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290Please respect copyright.ＰＥＮＡＮＡwFULYSWB8q
，我們也必須考慮 另外，壓抑表達（表情抑制）也290Please respect copyright.ＰＥＮＡＮＡ69vKqTMbe6
是一個方法把情緒忍住不表達出來，雖然對控製表290Please respect copyright.ＰＥＮＡＮＡ3L9nj573oO
情，心率等有一定 用處，分數開始重新評估認知，290Please respect copyright.ＰＥＮＡＮＡBBMoljUsIH
它對克制的情緒作用減少：而因為它更刻意意，所290Please respect copyright.ＰＥＮＡＮＡyaffcT70Lq
耗用能量代謝：它也可能損害我們表達正面情緒的290Please respect copyright.ＰＥＮＡＮＡXcutqdATnZ
能力，減少我們的社交能力，對 如果真的要使用此290Please respect copyright.ＰＥＮＡＮＡ38XHSQd80n
方法，也適當小心使用。“樹洞香港THK utee290Please respect copyright.ＰＥＮＡＮＡ82cN4QtT3S
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱290Please respect copyright.ＰＥＮＡＮＡiddta6vvVj
症症狀有正向關係），因此相形見細。290Please respect copyright.ＰＥＮＡＮＡFZ7KYzIRrb
This method is quite different from the above four290Please respect copyright.ＰＥＮＡＮＡ9fU6mSYSLz
methods: the first four are collectively called290Please respect copyright.ＰＥＮＡＮＡ7brO2kMJcN
"antecedent-focused" because they are used290Please respect copyright.ＰＥＮＡＮＡqt1JIME1Sm
before emotional reactions occur; the fifth one is290Please respect copyright.ＰＥＮＡＮＡhJEgtVQvd3
used after emotional reactions occur. Are290Please respect copyright.ＰＥＮＡＮＡjmS4c1MsFb
classified as "response-focused"). Many of the290Please respect copyright.ＰＥＮＡＮＡaCrfP1NwtR
response modulations involve different types of290Please respect copyright.ＰＥＮＡＮＡrym4vaONm1
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain290Please respect copyright.ＰＥＮＡＮＡLMG3hEu7qE
effects on emotional management; however, we290Please respect copyright.ＰＥＮＡＮＡ2Ray9xisvl
must also consider the long-term impact of these290Please respect copyright.ＰＥＮＡＮＡ8d8BJUqlza
methods on our physical and mental health to290Please respect copyright.ＰＥＮＡＮＡRXygGtpGXw
prevent Problems such as alcohol and drug290Please respect copyright.ＰＥＮＡＮＡetjH4viUuX
abuse. In addition, expressive suppression is also290Please respect copyright.ＰＥＮＡＮＡTV8BumAcqv
a method to suppress emotions. Although it is290Please respect copyright.ＰＥＮＡＮＡmOVonHgdn4
useful for controlling expressions and heart rate, it290Please respect copyright.ＰＥＮＡＮＡbtFg9YGSHD
has a lower effect on restraining negative emotions290Please respect copyright.ＰＥＮＡＮＡr7BsCrx7jJ
than reevaluating cognition: and because it is more290Please respect copyright.ＰＥＮＡＮＡKcZZln8bMC
effective. To be deliberate, it consumes more290Please respect copyright.ＰＥＮＡＮＡjeY6BJhgKx
energy: it may also damage our ability to express290Please respect copyright.ＰＥＮＡＮＡZokdAy61dm
positive emotions, weaken our social skills, and is290Please respect copyright.ＰＥＮＡＮＡ2F6QT1z3XF
unhealthy for physical and mental development290Please respect copyright.ＰＥＮＡＮＡkLE2fg4xS7
(for example, it has a positive relationship with290Please respect copyright.ＰＥＮＡＮＡ2xr5p72gT0
depression symptoms), so it is different. If you290Please respect copyright.ＰＥＮＡＮＡ2Gp8IkED4Z
really want to use
this method, you should also use it carefully. "Tree290Please respect copyright.ＰＥＮＡＮＡ52Oc2cyGw4
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」