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.
然後按「加至主畫面」