
Relieve 緩解389Please respect copyright.PENANAfhj86pWap3
Situation 情境/情況389Please respect copyright.PENANAPtwBA3mk8H
Selection 選擇389Please respect copyright.PENANAfrFGQj99oI
Accurately 準確389Please respect copyright.PENANAitLz6v0vwC
comfortable 舒服的389Please respect copyright.PENANAl1h1Nszomf
emotion-related 情緒相關389Please respect copyright.PENANARGWLks1Wy0
pressured 壓力大389Please respect copyright.PENANAUFFL7iD0sF
1.(Situation selection)(情境選擇)389Please respect copyright.PENANATEUb1DkEXU
我們在酒吧,我們會感到舒暢:在面對課本時,我389Please respect copyright.PENANAcvNYnFCQRw
們會感到有壓力。情境選擇涉及選擇避免或接近某389Please respect copyright.PENANAKnkhnfiTlu
些特殊的情況。選擇避免開或減少 某些情境時,我389Please respect copyright.PENANAJLgETkPkwx
們可以減低出現相對應情緒的機會;反之,如果想389Please respect copyright.PENANApMiJ8GYypq
引引起某些特定情緒,我們可以主動進入相關的情389Please respect copyright.PENANA4MfT5mqWh0
境中。我們在客廳中,也常常用到這些技巧。 想緩389Please respect copyright.PENANAx53a51RedS
解緩解壓力,我們可以選擇暫時放下工作,離開令389Please respect copyright.PENANA9VeyZYVmmb
自己覺得有壓力的環境。又或者想感受快感時,便389Please respect copyright.PENANAyrPlEWZesJ
會約好友把酒談歡不過,要善用這招並不容易,因389Please respect copyright.PENANA1potm8XhN6
為人很難 準確的預料未來的情緒反應,與多年不見389Please respect copyright.PENANAX90k6Nn4py
的朋友聚舊,最後會有什麼反應,很難說得準。故389Please respect copyright.PENANAlthPZYVO9Q
此,我們往往無法準確而適當地判斷應避免或接近389Please respect copyright.PENANAnqwAokCzD5
某種情境。389Please respect copyright.PENANA8Ccb6rHHgm
We can think of many emotion-related situations.389Please respect copyright.PENANAibbO2ZmtBP
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 get389Please respect copyright.PENANA2GSM8YvMr7
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.389Please respect copyright.PENANA8gbwxGbTtZ
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 will389Please respect copyright.PENANAGc0ruzlbTc
happen in the end when you get together with389Please respect copyright.PENANAaB2M5M5CmO
friends you have not seen for many
years It's hard to be precise. Therefore, we are389Please respect copyright.PENANACX1FasBwKx
often unable to accurately and appropriately judge389Please respect copyright.PENANAeYSrqfRjVI
which situations to avoid or approach.389Please respect copyright.PENANAPRg6LATnfp
Modification 調整/修改389Please respect copyright.PENANAPUS4o66kus
2.(Situation modification)(情境調整)389Please respect copyright.PENANAaKy3b6uo5F
有時我們縱使難以選擇周圍的情境但仍可靠的個人389Please respect copyright.PENANAZSwzXlJ7UR
行為調整。情境調整是修改外在,周圍(而非內心389Please respect copyright.PENANAJv8QIObSiD
世界)的情境以改變環境帶來的情緒影響。例如如389Please respect copyright.PENANAI8P34leigz
果我們突然遇上上前度的話 ,我們可透過預測自身389Please respect copyright.PENANAoN92DmhMQi
情緒和可能出現的反應去決定要不要和他(她)說389Please respect copyright.PENANArZ2s4AhKyr
話,又或者調節個性的內容,身體距離等,造成不389Please respect copyright.PENANAgE3vta1BLQ
想要或達致想要的情緒,如避免尷尬, 或保留自然389Please respect copyright.PENANAaHqoK53xJ1
。389Please respect copyright.PENANAD40YfxyAyK
Sometimes, even though it is difficult to choose the389Please respect copyright.PENANA0CgtIC5dPx
surrounding situation, we still rely on personal389Please respect copyright.PENANAYGLtniyT92
behavior adjustment. Situational adjustment is to389Please respect copyright.PENANALNueYJiqVR
modify the external and surrounding (not the inner389Please respect copyright.PENANAssZKowPIjM
world) situation to change the emotional
impact of the environment. For example, if we389Please respect copyright.PENANAtf4GU21WGl
suddenly meet the former degree, we can predict389Please respect copyright.PENANA2LYDqiDgWj
our own emotions and possible reactions to decide389Please respect copyright.PENANAAsIyZfNwRd
whether to talk to him or her, or adjust the content389Please respect copyright.PENANAZ2YttfI5Ju
of the conversation, physical distance, etc., to389Please respect copyright.PENANA9T0G6OJVwx
avoid unwanted or achieve Desired emotions,389Please respect copyright.PENANA24x3b34f0F
such as avoiding embarrassment, or staying as389Please respect copyright.PENANA9Jl9zZt5VK
natural as possible.389Please respect copyright.PENANAG6IXxa8bTc
Attentional 注意389Please respect copyright.PENANAY9WZdZagx7
Deployment 部署/ 投放389Please respect copyright.PENANA8h9sjo9Wvo
3.(Attentional deployment)(注意投放)389Please respect copyright.PENANAMdHxmAR54e
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠389Please respect copyright.PENANAF4vNLKLJRW
的個人行為調整。雖然如此,四周環境及他人的反389Please respect copyright.PENANAIHndPAJbdR
應甚至可能不如我們預期。我們的周圍環境和生活389Please respect copyright.PENANAob3ldwJqBV
之中實際上還充滿了許許多多其他事物 ,而部分的389Please respect copyright.PENANAvq7XaFLG60
事物會超過大機會引起適當的情緒反應。這個將注389Please respect copyright.PENANAg749tdypI4
意力集中或轉移開的過程,就是注意投放。其中一389Please respect copyright.PENANA4RbtDQp1od
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389Please respect copyright.PENANA5Z2z1bzMEh
擇專注 下次面試機會或自己的其他興趣,這樣我們389Please respect copyright.PENANAOREFyrVW6n
可以減少相關情緒的出現及其帶來的影響。適用範389Please respect copyright.PENANAAa2qe8lmO6
圍方面,有研究指出,它在應對高強度的情緒時,389Please respect copyright.PENANAj2C4oKhGnN
由於易於應用,因此比起其他 方法有效。而且,沉389Please respect copyright.PENANAylQG4YNfO4
思(反芻)和憂慮(令人擔憂)等也算是把關注由389Please respect copyright.PENANAEVu8rLXYct
情緒分散至思考,以免直接受情緒影響的方法,不389Please respect copyright.PENANArxBXsFaQ5c
過這些方法可能會使人的思想集中在而不是情緒上389Please respect copyright.PENANA6c8Id7MVQF
,最後 “樹洞香港Futee Thisking heent”可能會適度389Please respect copyright.PENANAyiUBsoNbIQ
得其反,造成造成的情緒影響。389Please respect copyright.PENANAjvi1IZyn6B
Sometimes even though it is difficult to choose the389Please respect copyright.PENANAAjqvNgZ7ON
surrounding situation, we still rely on personal389Please respect copyright.PENANAfRaL8FfM78
behavior adjustment. Even so, the surrounding389Please respect copyright.PENANAc0mhVJJC2F
environment and the reactions of others may still389Please respect copyright.PENANAHuo26AB0jU
be worse than we expected. Our surrounding389Please respect copyright.PENANAHgenCf0GsK
environment and life are actually full of many other389Please respect copyright.PENANADx4zppBPZ2
things, and some things have a greater chance of389Please respect copyright.PENANAy8xZJ7L95p
eliciting appropriate
emotional reactions. This process of focusing or389Please respect copyright.PENANA7tPrKZMrcS
removing one's attention is to pay attention. One389Please respect copyright.PENANARlgDcqREvL
of the main methods is to distraction. For example,389Please respect copyright.PENANAPTpuWsCD6B
if you are frustrated in your job search, you can389Please respect copyright.PENANAHkE0x4YWDL
choose to focus on the next interview opportunity389Please respect copyright.PENANA3JS30AQjny
or your other interests, so that we can reduce the389Please respect copyright.PENANAg5CXeSJKm6
appearance of related emotions and their impact.389Please respect copyright.PENANAAjr51KoIFn
In terms of scope of application, some studies389Please respect copyright.PENANALDotiZXr02
have pointed out that it is more effective than other389Please respect copyright.PENANAttM0oJP0ck
methods because it is easy to apply when dealing389Please respect copyright.PENANA6ePyja8Wcb
with high-intensity emotions. In addition,389Please respect copyright.PENANAEpXGWXqldb
rumination and worrying can also be regarded as389Please respect copyright.PENANA8Oy5GRtnJV
methods for distracting attention from emotions to389Please respect copyright.PENANAY7HWWvzASa
thinking, so as not to be directly affected by389Please respect copyright.PENANAhrMFAePeNL
emotions, but these methods may cause people to389Please respect copyright.PENANAER00MRmcYC
focus on negative emotions, which may be389Please respect copyright.PENANAeBdYvZYJQV
counterproductive
in the end. , Causing greater emotional impact.389Please respect copyright.PENANA05ok2nigDW
"Tree Hole Hong Kong Futee Thisking heent389Please respect copyright.PENANAV9zgbWZWq7
Cognitive 認知性389Please respect copyright.PENANACObu20bvLa
change 改變/變化389Please respect copyright.PENANAdR9MconcIO
trian 訓練389Please respect copyright.PENANA7WHFR5p8yo
4.(Cognitive change)(改變認知)389Please respect copyright.PENANAIhwioJTqaL
不過,事情的好與壞往往只是角度和認知的問題,389Please respect copyright.PENANAGIdRzy7oRp
所以如果我們可改變對情況的評估,從而改變其 情389Please respect copyright.PENANAXzN8zFmB4J
緒暗示。而改變認知中的主要方法之一,是重新評389Please respect copyright.PENANAwLjfyTUi4z
估認知(認知重新評估)。它的意思是透過重新演389Please respect copyright.PENANAOtBCrrutzb
譯譯事件的會義,以改變事件的情緒影響。如果我389Please respect copyright.PENANAlNIRMmTcb1
們考試不及格,好友卻 考了第一,我們或會有嫉妒389Please respect copyright.PENANArJ3GADCXuI
忌,埋怨等反應,但如果我們改變這一事的理解,389Please respect copyright.PENANAe3OdZS0Ngc
解釋為為好友自豪,並決定見賢思齊的話,便可以389Please respect copyright.PENANAzhjgE7Fz9R
把它的情緒轉化為正面,甚至 化作動力。而心理學389Please respect copyright.PENANACiyUgZNuF3
研究亦指出,這方法對我們健康和人際關係都有正389Please respect copyright.PENANA8yzNpkVkMq
面影響;不過,它由於難以克服,往往較適用於應389Please respect copyright.PENANAB0arMTLGbU
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 utee389Please respect copyright.PENANAkPSdLERIf8
Thiking Phontnct。389Please respect copyright.PENANAllOCqXr7lK
Although the above three methods are effective,389Please respect copyright.PENANAF9Q2jgbQo0
they have not really changed the causal389Please respect copyright.PENANAPxBj7Vpzbs
relationship between the situation and our389Please respect copyright.PENANAWoQZ7WolD7
emotions. However, whether things are good or389Please respect copyright.PENANAwk4AD3z2gk
bad is often just a matter of perspective and389Please respect copyright.PENANAOMVoG3Yvqm
perception, so if we can change our assessment of389Please respect copyright.PENANAqVxRG3xfEK
the situation, we can change its emotional389Please respect copyright.PENANAcTJHXLYtgD
meaning. One of the main ways to change389Please respect copyright.PENANAJLR0NZIIWw
cognition is to re-evaluate cognition (cognitive389Please respect copyright.PENANAFvWA2YV9hh
reappraisal). It means to change the emotional389Please respect copyright.PENANAvsHdhKpp3j
impact of the event by reinterpreting the meaning389Please respect copyright.PENANA6a7E9qgFwG
of the event. If we fail the exam and our friend389Please respect copyright.PENANAH99qrgoAb2
gets the first place, we may react with jealousy and389Please respect copyright.PENANAnwSabgU2DH
complaint, but if we change our understanding of389Please respect copyright.PENANAcVnhB6r7Dj
the matter and interpret it as being proud of a389Please respect copyright.PENANAX0sSBJNBy9
friend and decide to
see the best, we can Negative emotions turn into389Please respect copyright.PENANA9ecMS6qEFa
positive, even into motivation. And psychological389Please respect copyright.PENANA5UzRoKxpGg
research also pointed out that this method has a389Please respect copyright.PENANAQiEaYok9wt
positive impact on our health and interpersonal389Please respect copyright.PENANAO0riwNg1M4
relationships; however, because of its greater389Please respect copyright.PENANAoIrm7svFmY
difficulty, it is often more suitable for coping with389Please respect copyright.PENANApU3zYWbPYS
lower-intensity emotions, and it is more likely to be389Please respect copyright.PENANAZ3kYx5rvKN
used in certain situations. It will happen in389Please respect copyright.PENANAO3wkQfo7ar
batches. "Tree Hole Hong Kong THK utee Thiking389Please respect copyright.PENANAZnWyskLBCL
Phontnct.389Please respect copyright.PENANA0a3LWwMDw6
response 反應/響應389Please respect copyright.PENANAL9jeC2WNNT
modulation 調製389Please respect copyright.PENANAAIQq1DRfB5
5.(Response modulation)(反應調製)389Please respect copyright.PENANAYHPSv6gJkN
此方法和上面某些方法有相當大的差異:前原因是389Please respect copyright.PENANA66gkFkQUb3
因為用於出現情緒反應之前,被合稱為“前攝調節389Please respect copyright.PENANADTDMIC2sng
”(antcedent-focused);第五種由於用於發生情緒389Please respect copyright.PENANATcNJMhsmP4
反應後, 反應調製當中有大量涉及不同類型行為,389Please respect copyright.PENANA0o4g62XVkp
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389Please respect copyright.PENANAQlQsUcT6ZR
,我們也必須考慮 另外,壓抑表達(表情抑制)也389Please respect copyright.PENANA5qDX6BLLRj
是一個方法把情緒忍住不表達出來,雖然對控製表389Please respect copyright.PENANA763reGECd1
情,心率等有一定 用處,分數開始重新評估認知,389Please respect copyright.PENANA9apmUhC7aK
它對克制的情緒作用減少:而因為它更刻意意,所389Please respect copyright.PENANAzy2z8pi4Pz
耗用能量代謝:它也可能損害我們表達正面情緒的389Please respect copyright.PENANAfgre8EBZUV
能力,減少我們的社交能力,對 如果真的要使用此389Please respect copyright.PENANAmStKxpkht3
方法,也適當小心使用。“樹洞香港THK utee389Please respect copyright.PENANAn7T0mq8GaM
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱389Please respect copyright.PENANA6GJw3NGd3r
症症狀有正向關係),因此相形見細。389Please respect copyright.PENANAC7shB9qi1b
This method is quite different from the above four389Please respect copyright.PENANAkJzgvZXZzc
methods: the first four are collectively called389Please respect copyright.PENANABfLJg4fsOB
"antecedent-focused" because they are used389Please respect copyright.PENANARyfBpW1BLH
before emotional reactions occur; the fifth one is389Please respect copyright.PENANAG6OCX9tM3a
used after emotional reactions occur. Are389Please respect copyright.PENANA7Wn8nsvjQ4
classified as "response-focused"). Many of the389Please respect copyright.PENANAAzuzgl5KRA
response modulations involve different types of389Please respect copyright.PENANADIuYqCuGf3
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain389Please respect copyright.PENANA1DFEjlSWLL
effects on emotional management; however, we389Please respect copyright.PENANARok2Cn2fdK
must also consider the long-term impact of these389Please respect copyright.PENANAA6FFnehtu0
methods on our physical and mental health to389Please respect copyright.PENANAnP3FWDfsto
prevent Problems such as alcohol and drug389Please respect copyright.PENANAsyg0RPxliC
abuse. In addition, expressive suppression is also389Please respect copyright.PENANAn6e1C9OeS7
a method to suppress emotions. Although it is389Please respect copyright.PENANAzyzcR9W3uH
useful for controlling expressions and heart rate, it389Please respect copyright.PENANAHAp2ZRo0ar
has a lower effect on restraining negative emotions389Please respect copyright.PENANAqBB0MTMHkB
than reevaluating cognition: and because it is more389Please respect copyright.PENANAoktnpO8YT5
effective. To be deliberate, it consumes more389Please respect copyright.PENANAd3OkKjlM0r
energy: it may also damage our ability to express389Please respect copyright.PENANAPMlqXjr9vA
positive emotions, weaken our social skills, and is389Please respect copyright.PENANAR0yU0hoiig
unhealthy for physical and mental development389Please respect copyright.PENANAWmPyz7C8Jg
(for example, it has a positive relationship with389Please respect copyright.PENANA0VEEPWK41t
depression symptoms), so it is different. If you389Please respect copyright.PENANA7tQpSw2O5n
really want to use
this method, you should also use it carefully. "Tree389Please respect copyright.PENANAKMzkIfilh5
Hole Hong Kong THK utee Thiking Phontnct.