Relieve 緩解341Please respect copyright.ＰＥＮＡＮＡXott1Y1eTy
Situation 情境/情況341Please respect copyright.ＰＥＮＡＮＡx2Uv88nDzt
Selection 選擇341Please respect copyright.ＰＥＮＡＮＡqnOcsBzyfT
Accurately 準確341Please respect copyright.ＰＥＮＡＮＡ3RtlIqRZPk
comfortable 舒服的341Please respect copyright.ＰＥＮＡＮＡL8WR5sM3Se
emotion-related 情緒相關341Please respect copyright.ＰＥＮＡＮＡhhqhG4vjM3
pressured 壓力大341Please respect copyright.ＰＥＮＡＮＡs5De1WcbSG
1.(Situation selection)（情境選擇）341Please respect copyright.ＰＥＮＡＮＡr2DGbYyMDe
我們在酒吧，我們會感到舒暢：在面對課本時，我341Please respect copyright.ＰＥＮＡＮＡ8DigwvQcq5
們會感到有壓力。情境選擇涉及選擇避免或接近某341Please respect copyright.ＰＥＮＡＮＡx6Q5kbOkf7
些特殊的情況。選擇避免開或減少 某些情境時，我341Please respect copyright.ＰＥＮＡＮＡiMj2wkefig
們可以減低出現相對應情緒的機會；反之，如果想341Please respect copyright.ＰＥＮＡＮＡGpmKJCRkyv
引引起某些特定情緒，我們可以主動進入相關的情341Please respect copyright.ＰＥＮＡＮＡ8CEZeeYuA5
境中。我們在客廳中，也常常用到這些技巧。 想緩341Please respect copyright.ＰＥＮＡＮＡ4xVkRtMeiP
解緩解壓力，我們可以選擇暫時放下工作，離開令341Please respect copyright.ＰＥＮＡＮＡ914pwpcuQl
自己覺得有壓力的環境。又或者想感受快感時，便341Please respect copyright.ＰＥＮＡＮＡNxNEZYbCTC
會約好友把酒談歡不過，要善用這招並不容易，因341Please respect copyright.ＰＥＮＡＮＡSB4uqRXYUZ
為人很難 準確的預料未來的情緒反應，與多年不見341Please respect copyright.ＰＥＮＡＮＡyKF7s6chYM
的朋友聚舊，最後會有什麼反應，很難說得準。故341Please respect copyright.ＰＥＮＡＮＡXzc07Md5Cn
此，我們往往無法準確而適當地判斷應避免或接近341Please respect copyright.ＰＥＮＡＮＡe3JIsDvm3v
某種情境。341Please respect copyright.ＰＥＮＡＮＡdW1vcAFNo2
We can think of many emotion-related situations.341Please respect copyright.ＰＥＮＡＮＡ3lSav9dJmp
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 get341Please respect copyright.ＰＥＮＡＮＡXE2I3wj5fZ
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.341Please respect copyright.ＰＥＮＡＮＡ3Wzg2bQRWC
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 will341Please respect copyright.ＰＥＮＡＮＡ6Vxgde8A8F
happen in the end when you get together with341Please respect copyright.ＰＥＮＡＮＡN617fyb6Gz
friends you have not seen for many
years It's hard to be precise. Therefore, we are341Please respect copyright.ＰＥＮＡＮＡ9Vex7Db3Cv
often unable to accurately and appropriately judge341Please respect copyright.ＰＥＮＡＮＡS2zwgTftaT
which situations to avoid or approach.341Please respect copyright.ＰＥＮＡＮＡXgaWZx0vN0
Modification 調整/修改341Please respect copyright.ＰＥＮＡＮＡLtu4LgR34D
2.(Situation modification)(情境調整)341Please respect copyright.ＰＥＮＡＮＡyqyjZJqaq3
有時我們縱使難以選擇周圍的情境但仍可靠的個人341Please respect copyright.ＰＥＮＡＮＡx9cjxnKx5i
行為調整。情境調整是修改外在，周圍（而非內心341Please respect copyright.ＰＥＮＡＮＡu05b9XVusV
世界）的情境以改變環境帶來的情緒影響。例如如341Please respect copyright.ＰＥＮＡＮＡlOuPshi7zl
果我們突然遇上上前度的話 ，我們可透過預測自身341Please respect copyright.ＰＥＮＡＮＡdZJWxO0uuV
情緒和可能出現的反應去決定要不要和他（她）說341Please respect copyright.ＰＥＮＡＮＡPPblC9jrib
話，又或者調節個性的內容，身體距離等，造成不341Please respect copyright.ＰＥＮＡＮＡCChge1M1WP
想要或達致想要的情緒，如避免尷尬， 或保留自然341Please respect copyright.ＰＥＮＡＮＡw2yXgvqEbF
。341Please respect copyright.ＰＥＮＡＮＡpxpjBwwa9n
Sometimes, even though it is difficult to choose the341Please respect copyright.ＰＥＮＡＮＡcblmo8xOVD
surrounding situation, we still rely on personal341Please respect copyright.ＰＥＮＡＮＡmIHlDdzbbL
behavior adjustment. Situational adjustment is to341Please respect copyright.ＰＥＮＡＮＡZqUSB20S5a
modify the external and surrounding (not the inner341Please respect copyright.ＰＥＮＡＮＡeaUzsrW5a9
world) situation to change the emotional
impact of the environment. For example, if we341Please respect copyright.ＰＥＮＡＮＡwnatJNYsXv
suddenly meet the former degree, we can predict341Please respect copyright.ＰＥＮＡＮＡynmOP48vFb
our own emotions and possible reactions to decide341Please respect copyright.ＰＥＮＡＮＡW65qG9xg8L
whether to talk to him or her, or adjust the content341Please respect copyright.ＰＥＮＡＮＡgOq2QgjlJN
of the conversation, physical distance, etc., to341Please respect copyright.ＰＥＮＡＮＡowuGarp3X0
avoid unwanted or achieve Desired emotions,341Please respect copyright.ＰＥＮＡＮＡPzaOx7kUCs
such as avoiding embarrassment, or staying as341Please respect copyright.ＰＥＮＡＮＡi2D7kCLvPG
natural as possible.341Please respect copyright.ＰＥＮＡＮＡIwSNzi5wqP
Attentional 注意341Please respect copyright.ＰＥＮＡＮＡGeZko5guxf
Deployment 部署/ 投放341Please respect copyright.ＰＥＮＡＮＡWFyVPtOXlD
3.(Attentional deployment)(注意投放)341Please respect copyright.ＰＥＮＡＮＡmLd395am37
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠341Please respect copyright.ＰＥＮＡＮＡerts8eiatn
的個人行為調整。雖然如此，四周環境及他人的反341Please respect copyright.ＰＥＮＡＮＡxvr0N3aoBs
應甚至可能不如我們預期。我們的周圍環境和生活341Please respect copyright.ＰＥＮＡＮＡAzbaVzCxJD
之中實際上還充滿了許許多多其他事物 ，而部分的341Please respect copyright.ＰＥＮＡＮＡ68TwaLEqsM
事物會超過大機會引起適當的情緒反應。這個將注341Please respect copyright.ＰＥＮＡＮＡqkbOlrHXPL
意力集中或轉移開的過程，就是注意投放。其中一341Please respect copyright.ＰＥＮＡＮＡaZ3imQlUlZ
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341Please respect copyright.ＰＥＮＡＮＡqM1b5VO2NX
擇專注 下次面試機會或自己的其他興趣，這樣我們341Please respect copyright.ＰＥＮＡＮＡht9klBYeNz
可以減少相關情緒的出現及其帶來的影響。適用範341Please respect copyright.ＰＥＮＡＮＡ9pFPqPO87N
圍方面，有研究指出，它在應對高強度的情緒時，341Please respect copyright.ＰＥＮＡＮＡqw8W9lyqCx
由於易於應用，因此比起其他 方法有效。而且，沉341Please respect copyright.ＰＥＮＡＮＡ6pJHIzJG8f
思（反芻）和憂慮（令人擔憂）等也算是把關注由341Please respect copyright.ＰＥＮＡＮＡu0X07tV6IX
情緒分散至思考，以免直接受情緒影響的方法，不341Please respect copyright.ＰＥＮＡＮＡlhQhJilLCS
過這些方法可能會使人的思想集中在而不是情緒上341Please respect copyright.ＰＥＮＡＮＡuwA7lCxG5q
，最後 “樹洞香港Futee Thisking heent”可能會適度341Please respect copyright.ＰＥＮＡＮＡdEy7vSrKey
得其反，造成造成的情緒影響。341Please respect copyright.ＰＥＮＡＮＡtE1C70OYZp
Sometimes even though it is difficult to choose the341Please respect copyright.ＰＥＮＡＮＡq0RPwGyeqL
surrounding situation, we still rely on personal341Please respect copyright.ＰＥＮＡＮＡOvVRDxoYfw
behavior adjustment. Even so, the surrounding341Please respect copyright.ＰＥＮＡＮＡZRLEOc0Izm
environment and the reactions of others may still341Please respect copyright.ＰＥＮＡＮＡehvud8lUUr
be worse than we expected. Our surrounding341Please respect copyright.ＰＥＮＡＮＡGYWGyavxyW
environment and life are actually full of many other341Please respect copyright.ＰＥＮＡＮＡTzCvgEB0KQ
things, and some things have a greater chance of341Please respect copyright.ＰＥＮＡＮＡyCUy5cU3rF
eliciting appropriate
emotional reactions. This process of focusing or341Please respect copyright.ＰＥＮＡＮＡoVB8xgdMvX
removing one's attention is to pay attention. One341Please respect copyright.ＰＥＮＡＮＡ80NIeC5J2Q
of the main methods is to distraction. For example,341Please respect copyright.ＰＥＮＡＮＡp27hM1G0Ee
if you are frustrated in your job search, you can341Please respect copyright.ＰＥＮＡＮＡOeBnRUBl9W
choose to focus on the next interview opportunity341Please respect copyright.ＰＥＮＡＮＡRZHsn8uHSz
or your other interests, so that we can reduce the341Please respect copyright.ＰＥＮＡＮＡ0jbJaGQxbp
appearance of related emotions and their impact.341Please respect copyright.ＰＥＮＡＮＡbSmpdas2Bs
In terms of scope of application, some studies341Please respect copyright.ＰＥＮＡＮＡSbZlcZ9tu6
have pointed out that it is more effective than other341Please respect copyright.ＰＥＮＡＮＡT7h3JQ66km
methods because it is easy to apply when dealing341Please respect copyright.ＰＥＮＡＮＡOpxw7pOgKT
with high-intensity emotions. In addition,341Please respect copyright.ＰＥＮＡＮＡ0JIz1PZ2Ej
rumination and worrying can also be regarded as341Please respect copyright.ＰＥＮＡＮＡqpc9lVemLm
methods for distracting attention from emotions to341Please respect copyright.ＰＥＮＡＮＡIeNahlj3cX
thinking, so as not to be directly affected by341Please respect copyright.ＰＥＮＡＮＡPBzCkn2Q19
emotions, but these methods may cause people to341Please respect copyright.ＰＥＮＡＮＡ8mTAWr44li
focus on negative emotions, which may be341Please respect copyright.ＰＥＮＡＮＡ0GIxkJstyr
counterproductive
in the end. , Causing greater emotional impact.341Please respect copyright.ＰＥＮＡＮＡYEU98wb0VE
"Tree Hole Hong Kong Futee Thisking heent341Please respect copyright.ＰＥＮＡＮＡOdzhnBzGFd
Cognitive 認知性341Please respect copyright.ＰＥＮＡＮＡNvzIZX9MWO
change 改變/變化341Please respect copyright.ＰＥＮＡＮＡDL9FsMpI4U
trian 訓練341Please respect copyright.ＰＥＮＡＮＡMOM63QRxQ7
4.(Cognitive change)(改變認知)341Please respect copyright.ＰＥＮＡＮＡEZ1E3JYbwz
不過，事情的好與壞往往只是角度和認知的問題，341Please respect copyright.ＰＥＮＡＮＡjovybMTMSq
所以如果我們可改變對情況的評估，從而改變其 情341Please respect copyright.ＰＥＮＡＮＡO4h3MUDBPQ
緒暗示。而改變認知中的主要方法之一，是重新評341Please respect copyright.ＰＥＮＡＮＡ8hEgsATi0Q
估認知（認知重新評估）。它的意思是透過重新演341Please respect copyright.ＰＥＮＡＮＡv9YFLI3Rc5
譯譯事件的會義，以改變事件的情緒影響。如果我341Please respect copyright.ＰＥＮＡＮＡ1GOCuxjZP5
們考試不及格，好友卻 考了第一，我們或會有嫉妒341Please respect copyright.ＰＥＮＡＮＡcIabXrtq5E
忌，埋怨等反應，但如果我們改變這一事的理解，341Please respect copyright.ＰＥＮＡＮＡU7pOsU9g8b
解釋為為好友自豪，並決定見賢思齊的話，便可以341Please respect copyright.ＰＥＮＡＮＡY0EYgDW8Yj
把它的情緒轉化為正面，甚至 化作動力。而心理學341Please respect copyright.ＰＥＮＡＮＡ8HoaKijZ5d
研究亦指出，這方法對我們健康和人際關係都有正341Please respect copyright.ＰＥＮＡＮＡaH4aen18wF
面影響；不過，它由於難以克服，往往較適用於應341Please respect copyright.ＰＥＮＡＮＡ1WXLKA4Mjp
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 utee341Please respect copyright.ＰＥＮＡＮＡBnpt53SOD3
Thiking Phontnct。341Please respect copyright.ＰＥＮＡＮＡk72uh7E9Sm
Although the above three methods are effective,341Please respect copyright.ＰＥＮＡＮＡD0SlDib73Q
they have not really changed the causal341Please respect copyright.ＰＥＮＡＮＡoY7HKHm4Vu
relationship between the situation and our341Please respect copyright.ＰＥＮＡＮＡrpEKYY9dTp
emotions. However, whether things are good or341Please respect copyright.ＰＥＮＡＮＡcKIzM2pfzt
bad is often just a matter of perspective and341Please respect copyright.ＰＥＮＡＮＡ2b905Ie9Nm
perception, so if we can change our assessment of341Please respect copyright.ＰＥＮＡＮＡbdn7dCQyz8
the situation, we can change its emotional341Please respect copyright.ＰＥＮＡＮＡ4rFUKtatU9
meaning. One of the main ways to change341Please respect copyright.ＰＥＮＡＮＡWN20h0zihE
cognition is to re-evaluate cognition (cognitive341Please respect copyright.ＰＥＮＡＮＡJRzkBMELFJ
reappraisal). It means to change the emotional341Please respect copyright.ＰＥＮＡＮＡaffDGy8rqC
impact of the event by reinterpreting the meaning341Please respect copyright.ＰＥＮＡＮＡwmTOk3rtzR
of the event. If we fail the exam and our friend341Please respect copyright.ＰＥＮＡＮＡf6gWiBl9Uw
gets the first place, we may react with jealousy and341Please respect copyright.ＰＥＮＡＮＡ3V2UXSBHc8
complaint, but if we change our understanding of341Please respect copyright.ＰＥＮＡＮＡ1HAvf0I4pr
the matter and interpret it as being proud of a341Please respect copyright.ＰＥＮＡＮＡtTry1znNZX
friend and decide to
see the best, we can Negative emotions turn into341Please respect copyright.ＰＥＮＡＮＡ8PqHqgUksO
positive, even into motivation. And psychological341Please respect copyright.ＰＥＮＡＮＡGV0kBTbN7M
research also pointed out that this method has a341Please respect copyright.ＰＥＮＡＮＡkzLwcUWpDp
positive impact on our health and interpersonal341Please respect copyright.ＰＥＮＡＮＡdumb3Qh6bK
relationships; however, because of its greater341Please respect copyright.ＰＥＮＡＮＡykSLfS19MU
difficulty, it is often more suitable for coping with341Please respect copyright.ＰＥＮＡＮＡcrs53xxIaK
lower-intensity emotions, and it is more likely to be341Please respect copyright.ＰＥＮＡＮＡnCNPGgodzG
used in certain situations. It will happen in341Please respect copyright.ＰＥＮＡＮＡhZTqmETUSC
batches. "Tree Hole Hong Kong THK utee Thiking341Please respect copyright.ＰＥＮＡＮＡ1U8DF7fYGb
Phontnct.341Please respect copyright.ＰＥＮＡＮＡ9chzhmZJUi
response 反應/響應341Please respect copyright.ＰＥＮＡＮＡxcv7MKtcRI
modulation 調製341Please respect copyright.ＰＥＮＡＮＡQTKmRu2JqN
5.(Response modulation)(反應調製)341Please respect copyright.ＰＥＮＡＮＡR806Iz0xJx
此方法和上面某些方法有相當大的差異：前原因是341Please respect copyright.ＰＥＮＡＮＡC27ZOHxGO5
因為用於出現情緒反應之前，被合稱為“前攝調節341Please respect copyright.ＰＥＮＡＮＡo8WqPy5KFT
”（antcedent-focused）；第五種由於用於發生情緒341Please respect copyright.ＰＥＮＡＮＡVaaJNn3pJg
反應後， 反應調製當中有大量涉及不同類型行為，341Please respect copyright.ＰＥＮＡＮＡQBnuZ1icNR
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341Please respect copyright.ＰＥＮＡＮＡWteQwU7oDA
，我們也必須考慮 另外，壓抑表達（表情抑制）也341Please respect copyright.ＰＥＮＡＮＡilIILonT9L
是一個方法把情緒忍住不表達出來，雖然對控製表341Please respect copyright.ＰＥＮＡＮＡIvTFSsBS1a
情，心率等有一定 用處，分數開始重新評估認知，341Please respect copyright.ＰＥＮＡＮＡxCCVw1k8PT
它對克制的情緒作用減少：而因為它更刻意意，所341Please respect copyright.ＰＥＮＡＮＡLDOKaVBues
耗用能量代謝：它也可能損害我們表達正面情緒的341Please respect copyright.ＰＥＮＡＮＡfs33Yps9Gb
能力，減少我們的社交能力，對 如果真的要使用此341Please respect copyright.ＰＥＮＡＮＡwpaBv4KIM8
方法，也適當小心使用。“樹洞香港THK utee341Please respect copyright.ＰＥＮＡＮＡ3kczimfXfl
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱341Please respect copyright.ＰＥＮＡＮＡSbPMONzf2B
症症狀有正向關係），因此相形見細。341Please respect copyright.ＰＥＮＡＮＡEEZBRYHMvs
This method is quite different from the above four341Please respect copyright.ＰＥＮＡＮＡMI93KCXx7H
methods: the first four are collectively called341Please respect copyright.ＰＥＮＡＮＡHS4pGJyr6g
"antecedent-focused" because they are used341Please respect copyright.ＰＥＮＡＮＡpw4v1Xj8SH
before emotional reactions occur; the fifth one is341Please respect copyright.ＰＥＮＡＮＡBXJ1qRtKpv
used after emotional reactions occur. Are341Please respect copyright.ＰＥＮＡＮＡlyeYrNUAzU
classified as "response-focused"). Many of the341Please respect copyright.ＰＥＮＡＮＡ8UwlYJ4zYz
response modulations involve different types of341Please respect copyright.ＰＥＮＡＮＡhkeyORxicO
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain341Please respect copyright.ＰＥＮＡＮＡnquNSrcJBw
effects on emotional management; however, we341Please respect copyright.ＰＥＮＡＮＡPaqr7SpFlt
must also consider the long-term impact of these341Please respect copyright.ＰＥＮＡＮＡQzD7c1PCV6
methods on our physical and mental health to341Please respect copyright.ＰＥＮＡＮＡ6ZxcRd9P0T
prevent Problems such as alcohol and drug341Please respect copyright.ＰＥＮＡＮＡinmzj50xmY
abuse. In addition, expressive suppression is also341Please respect copyright.ＰＥＮＡＮＡF7nk6PHLQw
a method to suppress emotions. Although it is341Please respect copyright.ＰＥＮＡＮＡALld4kMDaO
useful for controlling expressions and heart rate, it341Please respect copyright.ＰＥＮＡＮＡt6HtnlZam6
has a lower effect on restraining negative emotions341Please respect copyright.ＰＥＮＡＮＡYLbOnHNjmi
than reevaluating cognition: and because it is more341Please respect copyright.ＰＥＮＡＮＡZTo2N78ivC
effective. To be deliberate, it consumes more341Please respect copyright.ＰＥＮＡＮＡ0TMd7uFVrh
energy: it may also damage our ability to express341Please respect copyright.ＰＥＮＡＮＡpLQdqMa7q0
positive emotions, weaken our social skills, and is341Please respect copyright.ＰＥＮＡＮＡiCLAt4IYp8
unhealthy for physical and mental development341Please respect copyright.ＰＥＮＡＮＡ7dos1O4LcF
(for example, it has a positive relationship with341Please respect copyright.ＰＥＮＡＮＡRrg3AMyTal
depression symptoms), so it is different. If you341Please respect copyright.ＰＥＮＡＮＡOM52CkHYB0
really want to use
this method, you should also use it carefully. "Tree341Please respect copyright.ＰＥＮＡＮＡGosYl3AGsF
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」