Relieve 緩解152Please respect copyright.PENANAixF8Y4Mn5t
Situation 情境/情況152Please respect copyright.PENANAsyVO8mEnXD
Selection 選擇152Please respect copyright.PENANArfHuDhiKnf
Accurately 準確152Please respect copyright.PENANAkQGsjjbje8
comfortable 舒服的152Please respect copyright.PENANAfG2AZamCM5
emotion-related 情緒相關152Please respect copyright.PENANAvnC3MkHKYm
pressured 壓力大152Please respect copyright.PENANAENEUyx6XPJ
1.(Situation selection)(情境選擇)152Please respect copyright.PENANAm6YElmmmFK
我們在酒吧,我們會感到舒暢:在面對課本時,我152Please respect copyright.PENANAGM9V5IXg2B
們會感到有壓力。情境選擇涉及選擇避免或接近某152Please respect copyright.PENANAugmWOqhLsa
些特殊的情況。選擇避免開或減少 某些情境時,我152Please respect copyright.PENANANHn7sRY2w3
們可以減低出現相對應情緒的機會;反之,如果想152Please respect copyright.PENANANFQ5lPBz5L
引引起某些特定情緒,我們可以主動進入相關的情152Please respect copyright.PENANABPI8YJ6ED1
境中。我們在客廳中,也常常用到這些技巧。 想緩152Please respect copyright.PENANA6yCFmAQtTj
解緩解壓力,我們可以選擇暫時放下工作,離開令152Please respect copyright.PENANAYRtHe4JSM0
自己覺得有壓力的環境。又或者想感受快感時,便152Please respect copyright.PENANAgUbL0I7hZL
會約好友把酒談歡不過,要善用這招並不容易,因152Please respect copyright.PENANA2BYkRauRhp
為人很難 準確的預料未來的情緒反應,與多年不見152Please respect copyright.PENANA9BeVv6NE6L
的朋友聚舊,最後會有什麼反應,很難說得準。故152Please respect copyright.PENANAJD5vYM570I
此,我們往往無法準確而適當地判斷應避免或接近152Please respect copyright.PENANA2zhvamxV1G
某種情境。152Please respect copyright.PENANAVnAITpOUmw
We can think of many emotion-related situations.152Please respect copyright.PENANAaKyPtARCk8
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 get152Please respect copyright.PENANABYTjs8v9Hg
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.152Please respect copyright.PENANAeiP6IitoXN
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 will152Please respect copyright.PENANAzI8KhhFGaE
happen in the end when you get together with152Please respect copyright.PENANAMP2nQVMwiU
friends you have not seen for many
years It's hard to be precise. Therefore, we are152Please respect copyright.PENANAnRVEInrXQS
often unable to accurately and appropriately judge152Please respect copyright.PENANAWdnPkpGnjR
which situations to avoid or approach.152Please respect copyright.PENANAsxYqLHhVfm
Modification 調整/修改152Please respect copyright.PENANA55Oq2kVZfN
2.(Situation modification)(情境調整)152Please respect copyright.PENANAZ5uzofhMDZ
有時我們縱使難以選擇周圍的情境但仍可靠的個人152Please respect copyright.PENANAknajuBeWNO
行為調整。情境調整是修改外在,周圍(而非內心152Please respect copyright.PENANAoj5c4Zue1S
世界)的情境以改變環境帶來的情緒影響。例如如152Please respect copyright.PENANANLWEUhrCKM
果我們突然遇上上前度的話 ,我們可透過預測自身152Please respect copyright.PENANAwIlTDYUJD8
情緒和可能出現的反應去決定要不要和他(她)說152Please respect copyright.PENANAyLQZ2mnqmk
話,又或者調節個性的內容,身體距離等,造成不152Please respect copyright.PENANAsV6I2wPeb5
想要或達致想要的情緒,如避免尷尬, 或保留自然152Please respect copyright.PENANAdzMWokwSxS
。152Please respect copyright.PENANAzk99k5PLLz
Sometimes, even though it is difficult to choose the152Please respect copyright.PENANA7SvX8d8c2O
surrounding situation, we still rely on personal152Please respect copyright.PENANAJ6HOQUNyed
behavior adjustment. Situational adjustment is to152Please respect copyright.PENANAEEvChGhFJ9
modify the external and surrounding (not the inner152Please respect copyright.PENANANELMS6E5Es
world) situation to change the emotional
impact of the environment. For example, if we152Please respect copyright.PENANAmyLyYVsB1B
suddenly meet the former degree, we can predict152Please respect copyright.PENANAm1LnSAM6El
our own emotions and possible reactions to decide152Please respect copyright.PENANAGMzbyYkNlk
whether to talk to him or her, or adjust the content152Please respect copyright.PENANAXAIyIfzf5R
of the conversation, physical distance, etc., to152Please respect copyright.PENANAIGPTAelmlv
avoid unwanted or achieve Desired emotions,152Please respect copyright.PENANAfbvA1ByJjA
such as avoiding embarrassment, or staying as152Please respect copyright.PENANANhj4tKc0sO
natural as possible.152Please respect copyright.PENANAnvqnJZbNzA
Attentional 注意152Please respect copyright.PENANA3oGTPtYB35
Deployment 部署/ 投放152Please respect copyright.PENANA9Eps8HACvR
3.(Attentional deployment)(注意投放)152Please respect copyright.PENANArG4tMQEa5J
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠152Please respect copyright.PENANAEiZa4kuDlg
的個人行為調整。雖然如此,四周環境及他人的反152Please respect copyright.PENANANnOPXvhIV6
應甚至可能不如我們預期。我們的周圍環境和生活152Please respect copyright.PENANA3LGig3qfqO
之中實際上還充滿了許許多多其他事物 ,而部分的152Please respect copyright.PENANA4yX5VpaPAm
事物會超過大機會引起適當的情緒反應。這個將注152Please respect copyright.PENANAKKx5iBp8RD
意力集中或轉移開的過程,就是注意投放。其中一152Please respect copyright.PENANAY7qPfw7U8Z
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152Please respect copyright.PENANA44d8hNho7k
擇專注 下次面試機會或自己的其他興趣,這樣我們152Please respect copyright.PENANAiAoX8pq8dx
可以減少相關情緒的出現及其帶來的影響。適用範152Please respect copyright.PENANAMj3RKo28gj
圍方面,有研究指出,它在應對高強度的情緒時,152Please respect copyright.PENANAhg09JObnbh
由於易於應用,因此比起其他 方法有效。而且,沉152Please respect copyright.PENANAbuLg32yMli
思(反芻)和憂慮(令人擔憂)等也算是把關注由152Please respect copyright.PENANAyiBE434DUE
情緒分散至思考,以免直接受情緒影響的方法,不152Please respect copyright.PENANA20LjHe7RUU
過這些方法可能會使人的思想集中在而不是情緒上152Please respect copyright.PENANA5MNnkKyWWn
,最後 “樹洞香港Futee Thisking heent”可能會適度152Please respect copyright.PENANAih8X2wpvun
得其反,造成造成的情緒影響。152Please respect copyright.PENANAf4Ly4tHz6A
Sometimes even though it is difficult to choose the152Please respect copyright.PENANA1uvJkMuuKm
surrounding situation, we still rely on personal152Please respect copyright.PENANApYKQznbcXf
behavior adjustment. Even so, the surrounding152Please respect copyright.PENANAvRz1tZe7iL
environment and the reactions of others may still152Please respect copyright.PENANANhg4WoWBkE
be worse than we expected. Our surrounding152Please respect copyright.PENANAtewZmu22jn
environment and life are actually full of many other152Please respect copyright.PENANALFRipTeAjS
things, and some things have a greater chance of152Please respect copyright.PENANA0IohG87RbD
eliciting appropriate
emotional reactions. This process of focusing or152Please respect copyright.PENANAG4MkGjwfVQ
removing one's attention is to pay attention. One152Please respect copyright.PENANAXyYERHNweE
of the main methods is to distraction. For example,152Please respect copyright.PENANAVSdDnJYiJ9
if you are frustrated in your job search, you can152Please respect copyright.PENANA6ARpmDzQaV
choose to focus on the next interview opportunity152Please respect copyright.PENANAk1BLboogo3
or your other interests, so that we can reduce the152Please respect copyright.PENANAG0NHE3mMLl
appearance of related emotions and their impact.152Please respect copyright.PENANAHv4xHXkfsB
In terms of scope of application, some studies152Please respect copyright.PENANAopNKu81Xtp
have pointed out that it is more effective than other152Please respect copyright.PENANArjJ8P8Hn5q
methods because it is easy to apply when dealing152Please respect copyright.PENANA5IYchiAjev
with high-intensity emotions. In addition,152Please respect copyright.PENANAdiZgM8EsRm
rumination and worrying can also be regarded as152Please respect copyright.PENANA9KeWgxzoPN
methods for distracting attention from emotions to152Please respect copyright.PENANAgwxVbzCH4h
thinking, so as not to be directly affected by152Please respect copyright.PENANAoALk8CzMdA
emotions, but these methods may cause people to152Please respect copyright.PENANAMk81Gg3Bpk
focus on negative emotions, which may be152Please respect copyright.PENANABdjMFPhrUy
counterproductive
in the end. , Causing greater emotional impact.152Please respect copyright.PENANAigfNxIDION
"Tree Hole Hong Kong Futee Thisking heent152Please respect copyright.PENANAEHxdeYpAna
Cognitive 認知性152Please respect copyright.PENANATNafSfmuny
change 改變/變化152Please respect copyright.PENANA0PMZ8Dsrh4
trian 訓練152Please respect copyright.PENANAcimunLoXs8
4.(Cognitive change)(改變認知)152Please respect copyright.PENANAA2E5IWbxHe
不過,事情的好與壞往往只是角度和認知的問題,152Please respect copyright.PENANAXycVnfa9mh
所以如果我們可改變對情況的評估,從而改變其 情152Please respect copyright.PENANAPD13j8CcoW
緒暗示。而改變認知中的主要方法之一,是重新評152Please respect copyright.PENANAkPTfvdelgX
估認知(認知重新評估)。它的意思是透過重新演152Please respect copyright.PENANAl2V1Gn9DWT
譯譯事件的會義,以改變事件的情緒影響。如果我152Please respect copyright.PENANAGW7CtJQzOY
們考試不及格,好友卻 考了第一,我們或會有嫉妒152Please respect copyright.PENANAjjw30njek0
忌,埋怨等反應,但如果我們改變這一事的理解,152Please respect copyright.PENANA1oiOQMFeee
解釋為為好友自豪,並決定見賢思齊的話,便可以152Please respect copyright.PENANApEFOgXDuEK
把它的情緒轉化為正面,甚至 化作動力。而心理學152Please respect copyright.PENANAV0Bk5LN0ap
研究亦指出,這方法對我們健康和人際關係都有正152Please respect copyright.PENANAO1h0bO5NIM
面影響;不過,它由於難以克服,往往較適用於應152Please respect copyright.PENANA0LQOZechZN
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 utee152Please respect copyright.PENANA6tYjRiQtCp
Thiking Phontnct。152Please respect copyright.PENANApZ0QD1Gl9S
Although the above three methods are effective,152Please respect copyright.PENANAFiTDMnAsFS
they have not really changed the causal152Please respect copyright.PENANAiDfae6O3Zv
relationship between the situation and our152Please respect copyright.PENANA1fX8FRrCgY
emotions. However, whether things are good or152Please respect copyright.PENANAfYsprMn7S7
bad is often just a matter of perspective and152Please respect copyright.PENANA25fpUNEBmt
perception, so if we can change our assessment of152Please respect copyright.PENANAA3R4MFe0X9
the situation, we can change its emotional152Please respect copyright.PENANALkfCEp2SoB
meaning. One of the main ways to change152Please respect copyright.PENANA3QzOtwK9OZ
cognition is to re-evaluate cognition (cognitive152Please respect copyright.PENANAXIPZtSVKf2
reappraisal). It means to change the emotional152Please respect copyright.PENANAmg8jo0YaEg
impact of the event by reinterpreting the meaning152Please respect copyright.PENANAU8oBNtWwOT
of the event. If we fail the exam and our friend152Please respect copyright.PENANAOJWyXibcGd
gets the first place, we may react with jealousy and152Please respect copyright.PENANAloH7xvlJax
complaint, but if we change our understanding of152Please respect copyright.PENANAp3YdiHYdo5
the matter and interpret it as being proud of a152Please respect copyright.PENANAatEgnbsIEY
friend and decide to
see the best, we can Negative emotions turn into152Please respect copyright.PENANASfnU5JN0dg
positive, even into motivation. And psychological152Please respect copyright.PENANANSa28fFuUG
research also pointed out that this method has a152Please respect copyright.PENANAgXexHAslMI
positive impact on our health and interpersonal152Please respect copyright.PENANAVPyrkVf7te
relationships; however, because of its greater152Please respect copyright.PENANAA3jwxSbSoV
difficulty, it is often more suitable for coping with152Please respect copyright.PENANAFRQgysfz39
lower-intensity emotions, and it is more likely to be152Please respect copyright.PENANAz2hLpasFyp
used in certain situations. It will happen in152Please respect copyright.PENANAjApXekR3O4
batches. "Tree Hole Hong Kong THK utee Thiking152Please respect copyright.PENANAIjcBvJFW66
Phontnct.152Please respect copyright.PENANAeEeOAv9W9c
response 反應/響應152Please respect copyright.PENANA78TYQmzd2H
modulation 調製152Please respect copyright.PENANAVuT2G8CGBi
5.(Response modulation)(反應調製)152Please respect copyright.PENANASy9WapyAwL
此方法和上面某些方法有相當大的差異:前原因是152Please respect copyright.PENANAHCkYTko8XU
因為用於出現情緒反應之前,被合稱為“前攝調節152Please respect copyright.PENANAfrE5phpxTt
”(antcedent-focused);第五種由於用於發生情緒152Please respect copyright.PENANA1l4RD9m78j
反應後, 反應調製當中有大量涉及不同類型行為,152Please respect copyright.PENANAozHeGRBmtp
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152Please respect copyright.PENANAA8iCR9dMkV
,我們也必須考慮 另外,壓抑表達(表情抑制)也152Please respect copyright.PENANANgbdDuzp0w
是一個方法把情緒忍住不表達出來,雖然對控製表152Please respect copyright.PENANAzrMLfxkt1H
情,心率等有一定 用處,分數開始重新評估認知,152Please respect copyright.PENANAxC4u60EdHY
它對克制的情緒作用減少:而因為它更刻意意,所152Please respect copyright.PENANA7RQtbALaqR
耗用能量代謝:它也可能損害我們表達正面情緒的152Please respect copyright.PENANAxN6i1EJMCz
能力,減少我們的社交能力,對 如果真的要使用此152Please respect copyright.PENANAKePDZJs6zN
方法,也適當小心使用。“樹洞香港THK utee152Please respect copyright.PENANAd2bbdMkl1r
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱152Please respect copyright.PENANAxLzZidx2qz
症症狀有正向關係),因此相形見細。152Please respect copyright.PENANAOny9TavA4s
This method is quite different from the above four152Please respect copyright.PENANAoCG43b6dyT
methods: the first four are collectively called152Please respect copyright.PENANAKWvfTSFJ4w
"antecedent-focused" because they are used152Please respect copyright.PENANAAesyXBiqQw
before emotional reactions occur; the fifth one is152Please respect copyright.PENANAgoRSA24Asg
used after emotional reactions occur. Are152Please respect copyright.PENANASpcc9PdOdJ
classified as "response-focused"). Many of the152Please respect copyright.PENANAtaMkM7mLYq
response modulations involve different types of152Please respect copyright.PENANAsjCYvj2mUC
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain152Please respect copyright.PENANA0PV7HVjhdA
effects on emotional management; however, we152Please respect copyright.PENANA98FGhW16eC
must also consider the long-term impact of these152Please respect copyright.PENANAm6sqlwlMp8
methods on our physical and mental health to152Please respect copyright.PENANAUyBX9h3UeS
prevent Problems such as alcohol and drug152Please respect copyright.PENANAKmsTyKgHMP
abuse. In addition, expressive suppression is also152Please respect copyright.PENANAFDKt60JYAj
a method to suppress emotions. Although it is152Please respect copyright.PENANAjRVaKf8MOo
useful for controlling expressions and heart rate, it152Please respect copyright.PENANAGIRB6LeKhs
has a lower effect on restraining negative emotions152Please respect copyright.PENANAAIIYyGVoO8
than reevaluating cognition: and because it is more152Please respect copyright.PENANAPWUs2dq88A
effective. To be deliberate, it consumes more152Please respect copyright.PENANAQb2I0GmDOE
energy: it may also damage our ability to express152Please respect copyright.PENANA9cG7j0EN5T
positive emotions, weaken our social skills, and is152Please respect copyright.PENANAkeP1AYuNnB
unhealthy for physical and mental development152Please respect copyright.PENANAJwhDS8wz7J
(for example, it has a positive relationship with152Please respect copyright.PENANAQbPJugbE8H
depression symptoms), so it is different. If you152Please respect copyright.PENANA0uu6uVWLXA
really want to use
this method, you should also use it carefully. "Tree152Please respect copyright.PENANAPMSqDfAXio
Hole Hong Kong THK utee Thiking Phontnct.