Relieve 緩解352Please respect copyright.ＰＥＮＡＮＡsvitw8w5GC
Situation 情境/情況352Please respect copyright.ＰＥＮＡＮＡDAikChjNbk
Selection 選擇352Please respect copyright.ＰＥＮＡＮＡpf9iMvlzXF
Accurately 準確352Please respect copyright.ＰＥＮＡＮＡIe2rqvnZ8u
comfortable 舒服的352Please respect copyright.ＰＥＮＡＮＡNpwhQ5SLb6
emotion-related 情緒相關352Please respect copyright.ＰＥＮＡＮＡyhqt4zVvtu
pressured 壓力大352Please respect copyright.ＰＥＮＡＮＡvGVP0Jthd4
1.(Situation selection)（情境選擇）352Please respect copyright.ＰＥＮＡＮＡPw1uZrkapO
我們在酒吧，我們會感到舒暢：在面對課本時，我352Please respect copyright.ＰＥＮＡＮＡ502hwX2Q91
們會感到有壓力。情境選擇涉及選擇避免或接近某352Please respect copyright.ＰＥＮＡＮＡ1iK8B94pF4
些特殊的情況。選擇避免開或減少 某些情境時，我352Please respect copyright.ＰＥＮＡＮＡiPS6sJxnYT
們可以減低出現相對應情緒的機會；反之，如果想352Please respect copyright.ＰＥＮＡＮＡmTUdVbWDAp
引引起某些特定情緒，我們可以主動進入相關的情352Please respect copyright.ＰＥＮＡＮＡdSUwDnLub6
境中。我們在客廳中，也常常用到這些技巧。 想緩352Please respect copyright.ＰＥＮＡＮＡzhlzSQsFLm
解緩解壓力，我們可以選擇暫時放下工作，離開令352Please respect copyright.ＰＥＮＡＮＡ4iTRrzOZi1
自己覺得有壓力的環境。又或者想感受快感時，便352Please respect copyright.ＰＥＮＡＮＡhzPGBmmZBt
會約好友把酒談歡不過，要善用這招並不容易，因352Please respect copyright.ＰＥＮＡＮＡowDVOsUl12
為人很難 準確的預料未來的情緒反應，與多年不見352Please respect copyright.ＰＥＮＡＮＡlMnlt3SUcB
的朋友聚舊，最後會有什麼反應，很難說得準。故352Please respect copyright.ＰＥＮＡＮＡ7zoHBQxYnJ
此，我們往往無法準確而適當地判斷應避免或接近352Please respect copyright.ＰＥＮＡＮＡF8ExzVodVr
某種情境。352Please respect copyright.ＰＥＮＡＮＡaAvaEfBtvN
We can think of many emotion-related situations.352Please respect copyright.ＰＥＮＡＮＡs9guvCoF09
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 get352Please respect copyright.ＰＥＮＡＮＡ6T6EIxHF2u
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.352Please respect copyright.ＰＥＮＡＮＡPW6QknXKc0
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 will352Please respect copyright.ＰＥＮＡＮＡc9HcABCJLq
happen in the end when you get together with352Please respect copyright.ＰＥＮＡＮＡGYGsDIHf9F
friends you have not seen for many
years It's hard to be precise. Therefore, we are352Please respect copyright.ＰＥＮＡＮＡHiUYyLjAZ8
often unable to accurately and appropriately judge352Please respect copyright.ＰＥＮＡＮＡ2LUClHwNsB
which situations to avoid or approach.352Please respect copyright.ＰＥＮＡＮＡdQ29t4zbZ1
Modification 調整/修改352Please respect copyright.ＰＥＮＡＮＡ4sBu6b72km
2.(Situation modification)(情境調整)352Please respect copyright.ＰＥＮＡＮＡaK2C30MG2O
有時我們縱使難以選擇周圍的情境但仍可靠的個人352Please respect copyright.ＰＥＮＡＮＡ92Da1k8Thy
行為調整。情境調整是修改外在，周圍（而非內心352Please respect copyright.ＰＥＮＡＮＡj9eqAyufZ2
世界）的情境以改變環境帶來的情緒影響。例如如352Please respect copyright.ＰＥＮＡＮＡ0KPMp08ukj
果我們突然遇上上前度的話 ，我們可透過預測自身352Please respect copyright.ＰＥＮＡＮＡ4yXoOcPMjw
情緒和可能出現的反應去決定要不要和他（她）說352Please respect copyright.ＰＥＮＡＮＡUgQG5RuzCa
話，又或者調節個性的內容，身體距離等，造成不352Please respect copyright.ＰＥＮＡＮＡ3u7IQ0VWCJ
想要或達致想要的情緒，如避免尷尬， 或保留自然352Please respect copyright.ＰＥＮＡＮＡ387UPchHL5
。352Please respect copyright.ＰＥＮＡＮＡrfSciZ5XDH
Sometimes, even though it is difficult to choose the352Please respect copyright.ＰＥＮＡＮＡg5Rek1KCsO
surrounding situation, we still rely on personal352Please respect copyright.ＰＥＮＡＮＡumoruSf8CK
behavior adjustment. Situational adjustment is to352Please respect copyright.ＰＥＮＡＮＡjcIOKauSLI
modify the external and surrounding (not the inner352Please respect copyright.ＰＥＮＡＮＡpQk8GNlz8T
world) situation to change the emotional
impact of the environment. For example, if we352Please respect copyright.ＰＥＮＡＮＡiu1ASTubGx
suddenly meet the former degree, we can predict352Please respect copyright.ＰＥＮＡＮＡLct4IH5xWU
our own emotions and possible reactions to decide352Please respect copyright.ＰＥＮＡＮＡDRJ3tlr8Hl
whether to talk to him or her, or adjust the content352Please respect copyright.ＰＥＮＡＮＡbHqXoxDIai
of the conversation, physical distance, etc., to352Please respect copyright.ＰＥＮＡＮＡcg2mY9I4QK
avoid unwanted or achieve Desired emotions,352Please respect copyright.ＰＥＮＡＮＡiH6HFR0C7E
such as avoiding embarrassment, or staying as352Please respect copyright.ＰＥＮＡＮＡa1easYJgck
natural as possible.352Please respect copyright.ＰＥＮＡＮＡSwo2qFzL6a
Attentional 注意352Please respect copyright.ＰＥＮＡＮＡs2ny8kXdIk
Deployment 部署/ 投放352Please respect copyright.ＰＥＮＡＮＡHueBzbMNBa
3.(Attentional deployment)(注意投放)352Please respect copyright.ＰＥＮＡＮＡejKH4pVnOa
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠352Please respect copyright.ＰＥＮＡＮＡ8NfdwFioiM
的個人行為調整。雖然如此，四周環境及他人的反352Please respect copyright.ＰＥＮＡＮＡlU8VaXGU23
應甚至可能不如我們預期。我們的周圍環境和生活352Please respect copyright.ＰＥＮＡＮＡHRz6PuXA3J
之中實際上還充滿了許許多多其他事物 ，而部分的352Please respect copyright.ＰＥＮＡＮＡm1mlcC5m3H
事物會超過大機會引起適當的情緒反應。這個將注352Please respect copyright.ＰＥＮＡＮＡ58AkK2ffIP
意力集中或轉移開的過程，就是注意投放。其中一352Please respect copyright.ＰＥＮＡＮＡSz0bwkcpsf
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352Please respect copyright.ＰＥＮＡＮＡguDW3EEof2
擇專注 下次面試機會或自己的其他興趣，這樣我們352Please respect copyright.ＰＥＮＡＮＡ57huIwEmEo
可以減少相關情緒的出現及其帶來的影響。適用範352Please respect copyright.ＰＥＮＡＮＡLjzrIm8D3M
圍方面，有研究指出，它在應對高強度的情緒時，352Please respect copyright.ＰＥＮＡＮＡTd4SXeJ1Oh
由於易於應用，因此比起其他 方法有效。而且，沉352Please respect copyright.ＰＥＮＡＮＡGVRm1iETTB
思（反芻）和憂慮（令人擔憂）等也算是把關注由352Please respect copyright.ＰＥＮＡＮＡmeb027XPbD
情緒分散至思考，以免直接受情緒影響的方法，不352Please respect copyright.ＰＥＮＡＮＡrGyFMBQn3G
過這些方法可能會使人的思想集中在而不是情緒上352Please respect copyright.ＰＥＮＡＮＡ3efSMuoevo
，最後 “樹洞香港Futee Thisking heent”可能會適度352Please respect copyright.ＰＥＮＡＮＡEVk7KOmSLY
得其反，造成造成的情緒影響。352Please respect copyright.ＰＥＮＡＮＡsLtRmuf7ea
Sometimes even though it is difficult to choose the352Please respect copyright.ＰＥＮＡＮＡHrYRJQatYk
surrounding situation, we still rely on personal352Please respect copyright.ＰＥＮＡＮＡ6OgOZmUgwQ
behavior adjustment. Even so, the surrounding352Please respect copyright.ＰＥＮＡＮＡZSIClsKuF8
environment and the reactions of others may still352Please respect copyright.ＰＥＮＡＮＡ5DoO558yG2
be worse than we expected. Our surrounding352Please respect copyright.ＰＥＮＡＮＡYvxTKohFNA
environment and life are actually full of many other352Please respect copyright.ＰＥＮＡＮＡlyjt14Y3PA
things, and some things have a greater chance of352Please respect copyright.ＰＥＮＡＮＡ1kdG1GKXSz
eliciting appropriate
emotional reactions. This process of focusing or352Please respect copyright.ＰＥＮＡＮＡq42X6eqSjQ
removing one's attention is to pay attention. One352Please respect copyright.ＰＥＮＡＮＡl0F19uEMmO
of the main methods is to distraction. For example,352Please respect copyright.ＰＥＮＡＮＡ9TGyerxs1z
if you are frustrated in your job search, you can352Please respect copyright.ＰＥＮＡＮＡapMicbTgw2
choose to focus on the next interview opportunity352Please respect copyright.ＰＥＮＡＮＡkhMYK4AehU
or your other interests, so that we can reduce the352Please respect copyright.ＰＥＮＡＮＡ6NCsadxUxT
appearance of related emotions and their impact.352Please respect copyright.ＰＥＮＡＮＡ4PwG6N2vcO
In terms of scope of application, some studies352Please respect copyright.ＰＥＮＡＮＡMflAKFWUEJ
have pointed out that it is more effective than other352Please respect copyright.ＰＥＮＡＮＡX0VdixUDx8
methods because it is easy to apply when dealing352Please respect copyright.ＰＥＮＡＮＡe8MhqJpjkP
with high-intensity emotions. In addition,352Please respect copyright.ＰＥＮＡＮＡqFKXlF0GW3
rumination and worrying can also be regarded as352Please respect copyright.ＰＥＮＡＮＡhILhJTfcbe
methods for distracting attention from emotions to352Please respect copyright.ＰＥＮＡＮＡ4UtKcuqZUv
thinking, so as not to be directly affected by352Please respect copyright.ＰＥＮＡＮＡtFCkzkh02t
emotions, but these methods may cause people to352Please respect copyright.ＰＥＮＡＮＡrvKVXQ05Sb
focus on negative emotions, which may be352Please respect copyright.ＰＥＮＡＮＡPt7qqEbPtt
counterproductive
in the end. , Causing greater emotional impact.352Please respect copyright.ＰＥＮＡＮＡhe2aQJqgR8
"Tree Hole Hong Kong Futee Thisking heent352Please respect copyright.ＰＥＮＡＮＡgxYwIZYSkN
Cognitive 認知性352Please respect copyright.ＰＥＮＡＮＡCBpBlgZTV5
change 改變/變化352Please respect copyright.ＰＥＮＡＮＡbLmG4P3V2U
trian 訓練352Please respect copyright.ＰＥＮＡＮＡqgCT2RMxCi
4.(Cognitive change)(改變認知)352Please respect copyright.ＰＥＮＡＮＡfhUidB6np8
不過，事情的好與壞往往只是角度和認知的問題，352Please respect copyright.ＰＥＮＡＮＡjDdu96ViM5
所以如果我們可改變對情況的評估，從而改變其 情352Please respect copyright.ＰＥＮＡＮＡbk3rgYk1Pe
緒暗示。而改變認知中的主要方法之一，是重新評352Please respect copyright.ＰＥＮＡＮＡjZUtY8rHzn
估認知（認知重新評估）。它的意思是透過重新演352Please respect copyright.ＰＥＮＡＮＡJpLy6JtrQf
譯譯事件的會義，以改變事件的情緒影響。如果我352Please respect copyright.ＰＥＮＡＮＡDmwHT3q8r2
們考試不及格，好友卻 考了第一，我們或會有嫉妒352Please respect copyright.ＰＥＮＡＮＡCCB7Nt7IC6
忌，埋怨等反應，但如果我們改變這一事的理解，352Please respect copyright.ＰＥＮＡＮＡVtc8rkX8rv
解釋為為好友自豪，並決定見賢思齊的話，便可以352Please respect copyright.ＰＥＮＡＮＡo8SlWP6acG
把它的情緒轉化為正面，甚至 化作動力。而心理學352Please respect copyright.ＰＥＮＡＮＡ8o8lGItcbj
研究亦指出，這方法對我們健康和人際關係都有正352Please respect copyright.ＰＥＮＡＮＡavmtRrOXjG
面影響；不過，它由於難以克服，往往較適用於應352Please respect copyright.ＰＥＮＡＮＡuBqOAIg2XW
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 utee352Please respect copyright.ＰＥＮＡＮＡleoWMf9WUh
Thiking Phontnct。352Please respect copyright.ＰＥＮＡＮＡ1dVE5ATaw9
Although the above three methods are effective,352Please respect copyright.ＰＥＮＡＮＡ0TrmUP9af9
they have not really changed the causal352Please respect copyright.ＰＥＮＡＮＡviQk7MVjNb
relationship between the situation and our352Please respect copyright.ＰＥＮＡＮＡ1Ch9Nn6FvB
emotions. However, whether things are good or352Please respect copyright.ＰＥＮＡＮＡjqIP8EVeQ7
bad is often just a matter of perspective and352Please respect copyright.ＰＥＮＡＮＡooGXBJ21K9
perception, so if we can change our assessment of352Please respect copyright.ＰＥＮＡＮＡ7v4fjhbA7B
the situation, we can change its emotional352Please respect copyright.ＰＥＮＡＮＡu1beG38jwg
meaning. One of the main ways to change352Please respect copyright.ＰＥＮＡＮＡdwbwiUms9g
cognition is to re-evaluate cognition (cognitive352Please respect copyright.ＰＥＮＡＮＡHjK7nzCzHU
reappraisal). It means to change the emotional352Please respect copyright.ＰＥＮＡＮＡVF8yg6de7Q
impact of the event by reinterpreting the meaning352Please respect copyright.ＰＥＮＡＮＡAfT98nDTBX
of the event. If we fail the exam and our friend352Please respect copyright.ＰＥＮＡＮＡ67lbTG1oFC
gets the first place, we may react with jealousy and352Please respect copyright.ＰＥＮＡＮＡfVtvEKqK8w
complaint, but if we change our understanding of352Please respect copyright.ＰＥＮＡＮＡEweeC2mJEv
the matter and interpret it as being proud of a352Please respect copyright.ＰＥＮＡＮＡnbJFRtvz9l
friend and decide to
see the best, we can Negative emotions turn into352Please respect copyright.ＰＥＮＡＮＡ7gAW0dkSzz
positive, even into motivation. And psychological352Please respect copyright.ＰＥＮＡＮＡ46dSqLSTHH
research also pointed out that this method has a352Please respect copyright.ＰＥＮＡＮＡEnMZCQC0DO
positive impact on our health and interpersonal352Please respect copyright.ＰＥＮＡＮＡfIfa3AXewJ
relationships; however, because of its greater352Please respect copyright.ＰＥＮＡＮＡxRv0KgF0Pb
difficulty, it is often more suitable for coping with352Please respect copyright.ＰＥＮＡＮＡjhIcntMX44
lower-intensity emotions, and it is more likely to be352Please respect copyright.ＰＥＮＡＮＡZ7rc1x1H7h
used in certain situations. It will happen in352Please respect copyright.ＰＥＮＡＮＡT7HMRZsOiT
batches. "Tree Hole Hong Kong THK utee Thiking352Please respect copyright.ＰＥＮＡＮＡojZp9XP1ck
Phontnct.352Please respect copyright.ＰＥＮＡＮＡeFtuqE5XUI
response 反應/響應352Please respect copyright.ＰＥＮＡＮＡAcgbAorWmQ
modulation 調製352Please respect copyright.ＰＥＮＡＮＡ8b3cCNl3RZ
5.(Response modulation)(反應調製)352Please respect copyright.ＰＥＮＡＮＡLSlZCjcMGo
此方法和上面某些方法有相當大的差異：前原因是352Please respect copyright.ＰＥＮＡＮＡKFEK6lxbse
因為用於出現情緒反應之前，被合稱為“前攝調節352Please respect copyright.ＰＥＮＡＮＡki1fGXRyuf
”（antcedent-focused）；第五種由於用於發生情緒352Please respect copyright.ＰＥＮＡＮＡ4ODYYOj8Oh
反應後， 反應調製當中有大量涉及不同類型行為，352Please respect copyright.ＰＥＮＡＮＡScpVnqchRJ
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352Please respect copyright.ＰＥＮＡＮＡloidiHGXWo
，我們也必須考慮 另外，壓抑表達（表情抑制）也352Please respect copyright.ＰＥＮＡＮＡcO4gf3PFJS
是一個方法把情緒忍住不表達出來，雖然對控製表352Please respect copyright.ＰＥＮＡＮＡ6W44oJg1se
情，心率等有一定 用處，分數開始重新評估認知，352Please respect copyright.ＰＥＮＡＮＡVVeZpQPqbR
它對克制的情緒作用減少：而因為它更刻意意，所352Please respect copyright.ＰＥＮＡＮＡvKrzxqAFJ0
耗用能量代謝：它也可能損害我們表達正面情緒的352Please respect copyright.ＰＥＮＡＮＡMUrSsyqCrV
能力，減少我們的社交能力，對 如果真的要使用此352Please respect copyright.ＰＥＮＡＮＡpgn9XLgkEx
方法，也適當小心使用。“樹洞香港THK utee352Please respect copyright.ＰＥＮＡＮＡVuAp58IvM9
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱352Please respect copyright.ＰＥＮＡＮＡwV379kV5Bf
症症狀有正向關係），因此相形見細。352Please respect copyright.ＰＥＮＡＮＡN22HEQsKwP
This method is quite different from the above four352Please respect copyright.ＰＥＮＡＮＡvtgKR7Ptlj
methods: the first four are collectively called352Please respect copyright.ＰＥＮＡＮＡFrryuUUP66
"antecedent-focused" because they are used352Please respect copyright.ＰＥＮＡＮＡO0wO0iJVOg
before emotional reactions occur; the fifth one is352Please respect copyright.ＰＥＮＡＮＡEGMAPbnGvq
used after emotional reactions occur. Are352Please respect copyright.ＰＥＮＡＮＡXsGMmmbRI2
classified as "response-focused"). Many of the352Please respect copyright.ＰＥＮＡＮＡTAiwN8Dn4U
response modulations involve different types of352Please respect copyright.ＰＥＮＡＮＡdFsiiChEbx
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain352Please respect copyright.ＰＥＮＡＮＡOsXJGS38LL
effects on emotional management; however, we352Please respect copyright.ＰＥＮＡＮＡdat1CDItZj
must also consider the long-term impact of these352Please respect copyright.ＰＥＮＡＮＡTuTrrjS4lI
methods on our physical and mental health to352Please respect copyright.ＰＥＮＡＮＡocpuHBtLUV
prevent Problems such as alcohol and drug352Please respect copyright.ＰＥＮＡＮＡ5sBwBJudlT
abuse. In addition, expressive suppression is also352Please respect copyright.ＰＥＮＡＮＡ7FeLWe24B3
a method to suppress emotions. Although it is352Please respect copyright.ＰＥＮＡＮＡzBYdOLvDVu
useful for controlling expressions and heart rate, it352Please respect copyright.ＰＥＮＡＮＡWHQaQwHIDv
has a lower effect on restraining negative emotions352Please respect copyright.ＰＥＮＡＮＡqhmuB7cy8d
than reevaluating cognition: and because it is more352Please respect copyright.ＰＥＮＡＮＡg2x9Kw9bJS
effective. To be deliberate, it consumes more352Please respect copyright.ＰＥＮＡＮＡzOuTd95yFQ
energy: it may also damage our ability to express352Please respect copyright.ＰＥＮＡＮＡtx8iZCBhIN
positive emotions, weaken our social skills, and is352Please respect copyright.ＰＥＮＡＮＡjizp9JLwIC
unhealthy for physical and mental development352Please respect copyright.ＰＥＮＡＮＡUYyoJF0zoy
(for example, it has a positive relationship with352Please respect copyright.ＰＥＮＡＮＡ0ZiP9uzaTX
depression symptoms), so it is different. If you352Please respect copyright.ＰＥＮＡＮＡGTeca72ozN
really want to use
this method, you should also use it carefully. "Tree352Please respect copyright.ＰＥＮＡＮＡm3SDkbKOxD
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」