Relieve 緩解271Please respect copyright.ＰＥＮＡＮＡegpOZsZK9x
Situation 情境/情況271Please respect copyright.ＰＥＮＡＮＡuxgAlwAllM
Selection 選擇271Please respect copyright.ＰＥＮＡＮＡE6iDBt1bdS
Accurately 準確271Please respect copyright.ＰＥＮＡＮＡ1pacRD1uYs
comfortable 舒服的271Please respect copyright.ＰＥＮＡＮＡ9DMfNZkWSF
emotion-related 情緒相關271Please respect copyright.ＰＥＮＡＮＡR0v9syPfeM
pressured 壓力大271Please respect copyright.ＰＥＮＡＮＡpRHn5NrlMl
1.(Situation selection)（情境選擇）271Please respect copyright.ＰＥＮＡＮＡ5hzhs0A8le
我們在酒吧，我們會感到舒暢：在面對課本時，我271Please respect copyright.ＰＥＮＡＮＡD8Kb1CdFs5
們會感到有壓力。情境選擇涉及選擇避免或接近某271Please respect copyright.ＰＥＮＡＮＡChwbLd87wA
些特殊的情況。選擇避免開或減少 某些情境時，我271Please respect copyright.ＰＥＮＡＮＡTvn6AVHz2e
們可以減低出現相對應情緒的機會；反之，如果想271Please respect copyright.ＰＥＮＡＮＡpuvYq6xwPZ
引引起某些特定情緒，我們可以主動進入相關的情271Please respect copyright.ＰＥＮＡＮＡPFmWE9VSyW
境中。我們在客廳中，也常常用到這些技巧。 想緩271Please respect copyright.ＰＥＮＡＮＡ6enTsuT0Q6
解緩解壓力，我們可以選擇暫時放下工作，離開令271Please respect copyright.ＰＥＮＡＮＡDdNGOwhHeA
自己覺得有壓力的環境。又或者想感受快感時，便271Please respect copyright.ＰＥＮＡＮＡa12EUQwopQ
會約好友把酒談歡不過，要善用這招並不容易，因271Please respect copyright.ＰＥＮＡＮＡMPjiKeXheZ
為人很難 準確的預料未來的情緒反應，與多年不見271Please respect copyright.ＰＥＮＡＮＡVw9vnGnWRM
的朋友聚舊，最後會有什麼反應，很難說得準。故271Please respect copyright.ＰＥＮＡＮＡznSJiS8Mms
此，我們往往無法準確而適當地判斷應避免或接近271Please respect copyright.ＰＥＮＡＮＡbCrnijB2Vl
某種情境。271Please respect copyright.ＰＥＮＡＮＡDdmW4O65Cl
We can think of many emotion-related situations.271Please respect copyright.ＰＥＮＡＮＡPEJEbFd9le
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 get271Please respect copyright.ＰＥＮＡＮＡ6iO6vexqrb
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.271Please respect copyright.ＰＥＮＡＮＡFmmTs8BcPI
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 will271Please respect copyright.ＰＥＮＡＮＡlknSvH7wYX
happen in the end when you get together with271Please respect copyright.ＰＥＮＡＮＡ0ghkDdskVZ
friends you have not seen for many
years It's hard to be precise. Therefore, we are271Please respect copyright.ＰＥＮＡＮＡPZOZHxWT3j
often unable to accurately and appropriately judge271Please respect copyright.ＰＥＮＡＮＡdAjfl8kmcQ
which situations to avoid or approach.271Please respect copyright.ＰＥＮＡＮＡt6GaA6W8Pi
Modification 調整/修改271Please respect copyright.ＰＥＮＡＮＡRCHndXX7LY
2.(Situation modification)(情境調整)271Please respect copyright.ＰＥＮＡＮＡfDU6nSF7Gl
有時我們縱使難以選擇周圍的情境但仍可靠的個人271Please respect copyright.ＰＥＮＡＮＡ4UIo6JtFWn
行為調整。情境調整是修改外在，周圍（而非內心271Please respect copyright.ＰＥＮＡＮＡZq1pyd2TuQ
世界）的情境以改變環境帶來的情緒影響。例如如271Please respect copyright.ＰＥＮＡＮＡiflp2JqmlO
果我們突然遇上上前度的話 ，我們可透過預測自身271Please respect copyright.ＰＥＮＡＮＡqdGFNygG77
情緒和可能出現的反應去決定要不要和他（她）說271Please respect copyright.ＰＥＮＡＮＡPOvXLp9eWT
話，又或者調節個性的內容，身體距離等，造成不271Please respect copyright.ＰＥＮＡＮＡf6GRSwaLNL
想要或達致想要的情緒，如避免尷尬， 或保留自然271Please respect copyright.ＰＥＮＡＮＡ4bKuVgFDu6
。271Please respect copyright.ＰＥＮＡＮＡOhg9vrw7A3
Sometimes, even though it is difficult to choose the271Please respect copyright.ＰＥＮＡＮＡxD7LSzOXgE
surrounding situation, we still rely on personal271Please respect copyright.ＰＥＮＡＮＡuyNYvFQWbq
behavior adjustment. Situational adjustment is to271Please respect copyright.ＰＥＮＡＮＡtoUYGkgOav
modify the external and surrounding (not the inner271Please respect copyright.ＰＥＮＡＮＡsTno3HPDeo
world) situation to change the emotional
impact of the environment. For example, if we271Please respect copyright.ＰＥＮＡＮＡCRpeydUhxO
suddenly meet the former degree, we can predict271Please respect copyright.ＰＥＮＡＮＡflI6xgtK8X
our own emotions and possible reactions to decide271Please respect copyright.ＰＥＮＡＮＡaUP9QrZoAC
whether to talk to him or her, or adjust the content271Please respect copyright.ＰＥＮＡＮＡUM4LwOXv6q
of the conversation, physical distance, etc., to271Please respect copyright.ＰＥＮＡＮＡwYqa8JeN2r
avoid unwanted or achieve Desired emotions,271Please respect copyright.ＰＥＮＡＮＡZTMtF6En0t
such as avoiding embarrassment, or staying as271Please respect copyright.ＰＥＮＡＮＡp53YsRfGly
natural as possible.271Please respect copyright.ＰＥＮＡＮＡpPItRmtaPW
Attentional 注意271Please respect copyright.ＰＥＮＡＮＡxlpyZ5l7va
Deployment 部署/ 投放271Please respect copyright.ＰＥＮＡＮＡnPao6gT5sl
3.(Attentional deployment)(注意投放)271Please respect copyright.ＰＥＮＡＮＡEYnsSnfbKd
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠271Please respect copyright.ＰＥＮＡＮＡrnevEk7H13
的個人行為調整。雖然如此，四周環境及他人的反271Please respect copyright.ＰＥＮＡＮＡ0qBx8HJ9Gh
應甚至可能不如我們預期。我們的周圍環境和生活271Please respect copyright.ＰＥＮＡＮＡcEPMmiaCb9
之中實際上還充滿了許許多多其他事物 ，而部分的271Please respect copyright.ＰＥＮＡＮＡG5eJJeQowX
事物會超過大機會引起適當的情緒反應。這個將注271Please respect copyright.ＰＥＮＡＮＡo4HKLQYPok
意力集中或轉移開的過程，就是注意投放。其中一271Please respect copyright.ＰＥＮＡＮＡjRlFUKK458
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271Please respect copyright.ＰＥＮＡＮＡkUFDSPRUiB
擇專注 下次面試機會或自己的其他興趣，這樣我們271Please respect copyright.ＰＥＮＡＮＡcggCFmWK6n
可以減少相關情緒的出現及其帶來的影響。適用範271Please respect copyright.ＰＥＮＡＮＡU2I7NYhapa
圍方面，有研究指出，它在應對高強度的情緒時，271Please respect copyright.ＰＥＮＡＮＡNzIl1R5nks
由於易於應用，因此比起其他 方法有效。而且，沉271Please respect copyright.ＰＥＮＡＮＡQgukhR9bmq
思（反芻）和憂慮（令人擔憂）等也算是把關注由271Please respect copyright.ＰＥＮＡＮＡ733bFXs6hE
情緒分散至思考，以免直接受情緒影響的方法，不271Please respect copyright.ＰＥＮＡＮＡDBKs6zKnjX
過這些方法可能會使人的思想集中在而不是情緒上271Please respect copyright.ＰＥＮＡＮＡ2WDZhhFxFx
，最後 “樹洞香港Futee Thisking heent”可能會適度271Please respect copyright.ＰＥＮＡＮＡR1VVJbaU7k
得其反，造成造成的情緒影響。271Please respect copyright.ＰＥＮＡＮＡcrqWyycPNP
Sometimes even though it is difficult to choose the271Please respect copyright.ＰＥＮＡＮＡ4QXpL7oUdg
surrounding situation, we still rely on personal271Please respect copyright.ＰＥＮＡＮＡwIx9RlpI68
behavior adjustment. Even so, the surrounding271Please respect copyright.ＰＥＮＡＮＡstQyMelyAD
environment and the reactions of others may still271Please respect copyright.ＰＥＮＡＮＡkkyYgDOg3B
be worse than we expected. Our surrounding271Please respect copyright.ＰＥＮＡＮＡCI7RAYPwly
environment and life are actually full of many other271Please respect copyright.ＰＥＮＡＮＡ9L0zHddGa7
things, and some things have a greater chance of271Please respect copyright.ＰＥＮＡＮＡhUfGSLzIUH
eliciting appropriate
emotional reactions. This process of focusing or271Please respect copyright.ＰＥＮＡＮＡlq7Q0IRAqA
removing one's attention is to pay attention. One271Please respect copyright.ＰＥＮＡＮＡvj9gbkI9NI
of the main methods is to distraction. For example,271Please respect copyright.ＰＥＮＡＮＡWUqk6JYOOA
if you are frustrated in your job search, you can271Please respect copyright.ＰＥＮＡＮＡMWvY18METx
choose to focus on the next interview opportunity271Please respect copyright.ＰＥＮＡＮＡOtCEtRfSCC
or your other interests, so that we can reduce the271Please respect copyright.ＰＥＮＡＮＡF1J2lSK6Hl
appearance of related emotions and their impact.271Please respect copyright.ＰＥＮＡＮＡ2smOYfA697
In terms of scope of application, some studies271Please respect copyright.ＰＥＮＡＮＡbPCUTHWmCy
have pointed out that it is more effective than other271Please respect copyright.ＰＥＮＡＮＡJD9dzyhi04
methods because it is easy to apply when dealing271Please respect copyright.ＰＥＮＡＮＡtmDWJaWBgH
with high-intensity emotions. In addition,271Please respect copyright.ＰＥＮＡＮＡmnr6ewHTPa
rumination and worrying can also be regarded as271Please respect copyright.ＰＥＮＡＮＡHmRf2CSDYp
methods for distracting attention from emotions to271Please respect copyright.ＰＥＮＡＮＡd0K6Wc2U8W
thinking, so as not to be directly affected by271Please respect copyright.ＰＥＮＡＮＡ7LKc7PaoUt
emotions, but these methods may cause people to271Please respect copyright.ＰＥＮＡＮＡglR7yFB2LC
focus on negative emotions, which may be271Please respect copyright.ＰＥＮＡＮＡ1WRVMXHXnj
counterproductive
in the end. , Causing greater emotional impact.271Please respect copyright.ＰＥＮＡＮＡSXVHnLEnkB
"Tree Hole Hong Kong Futee Thisking heent271Please respect copyright.ＰＥＮＡＮＡIv0Rbs6rDa
Cognitive 認知性271Please respect copyright.ＰＥＮＡＮＡZlz2WRnuF2
change 改變/變化271Please respect copyright.ＰＥＮＡＮＡ5VbpwhUU3g
trian 訓練271Please respect copyright.ＰＥＮＡＮＡ3UWB6DEsxd
4.(Cognitive change)(改變認知)271Please respect copyright.ＰＥＮＡＮＡI1B8RVG7Rs
不過，事情的好與壞往往只是角度和認知的問題，271Please respect copyright.ＰＥＮＡＮＡT89Ir7deXH
所以如果我們可改變對情況的評估，從而改變其 情271Please respect copyright.ＰＥＮＡＮＡPwdUfwVAiS
緒暗示。而改變認知中的主要方法之一，是重新評271Please respect copyright.ＰＥＮＡＮＡIWPTY4wzlW
估認知（認知重新評估）。它的意思是透過重新演271Please respect copyright.ＰＥＮＡＮＡzygGyoo1Ua
譯譯事件的會義，以改變事件的情緒影響。如果我271Please respect copyright.ＰＥＮＡＮＡVa8BQ2JHZR
們考試不及格，好友卻 考了第一，我們或會有嫉妒271Please respect copyright.ＰＥＮＡＮＡyfLLpZQSlH
忌，埋怨等反應，但如果我們改變這一事的理解，271Please respect copyright.ＰＥＮＡＮＡtHhvLxLxHO
解釋為為好友自豪，並決定見賢思齊的話，便可以271Please respect copyright.ＰＥＮＡＮＡvfQYiu14Dz
把它的情緒轉化為正面，甚至 化作動力。而心理學271Please respect copyright.ＰＥＮＡＮＡMCYlHOMXJu
研究亦指出，這方法對我們健康和人際關係都有正271Please respect copyright.ＰＥＮＡＮＡSwFgqkbcH4
面影響；不過，它由於難以克服，往往較適用於應271Please respect copyright.ＰＥＮＡＮＡGxSUYu2xie
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 utee271Please respect copyright.ＰＥＮＡＮＡd3QY0Rs9Sb
Thiking Phontnct。271Please respect copyright.ＰＥＮＡＮＡaC7S6CGNZl
Although the above three methods are effective,271Please respect copyright.ＰＥＮＡＮＡ4iCQwbdwJA
they have not really changed the causal271Please respect copyright.ＰＥＮＡＮＡNztyQdOTPC
relationship between the situation and our271Please respect copyright.ＰＥＮＡＮＡpoxdKhg5Fm
emotions. However, whether things are good or271Please respect copyright.ＰＥＮＡＮＡHVmp0iF1Cz
bad is often just a matter of perspective and271Please respect copyright.ＰＥＮＡＮＡTkuRSFJ9Gq
perception, so if we can change our assessment of271Please respect copyright.ＰＥＮＡＮＡQ98osWIrcb
the situation, we can change its emotional271Please respect copyright.ＰＥＮＡＮＡioz4QwD1uf
meaning. One of the main ways to change271Please respect copyright.ＰＥＮＡＮＡImaokrIjIz
cognition is to re-evaluate cognition (cognitive271Please respect copyright.ＰＥＮＡＮＡUakApIyX5c
reappraisal). It means to change the emotional271Please respect copyright.ＰＥＮＡＮＡgYVhPPV9GQ
impact of the event by reinterpreting the meaning271Please respect copyright.ＰＥＮＡＮＡ7jOD5HIWiN
of the event. If we fail the exam and our friend271Please respect copyright.ＰＥＮＡＮＡHQfyqRYsWJ
gets the first place, we may react with jealousy and271Please respect copyright.ＰＥＮＡＮＡGjrZ4itN0w
complaint, but if we change our understanding of271Please respect copyright.ＰＥＮＡＮＡn6mWDK62GT
the matter and interpret it as being proud of a271Please respect copyright.ＰＥＮＡＮＡrEjWw7w6IY
friend and decide to
see the best, we can Negative emotions turn into271Please respect copyright.ＰＥＮＡＮＡBFnzGjfQe3
positive, even into motivation. And psychological271Please respect copyright.ＰＥＮＡＮＡvVzBorTuvA
research also pointed out that this method has a271Please respect copyright.ＰＥＮＡＮＡtMwdlsxtA7
positive impact on our health and interpersonal271Please respect copyright.ＰＥＮＡＮＡ7D89dPDoUx
relationships; however, because of its greater271Please respect copyright.ＰＥＮＡＮＡIeC598koeo
difficulty, it is often more suitable for coping with271Please respect copyright.ＰＥＮＡＮＡJwBvA515bH
lower-intensity emotions, and it is more likely to be271Please respect copyright.ＰＥＮＡＮＡClQ4U5zjlI
used in certain situations. It will happen in271Please respect copyright.ＰＥＮＡＮＡDbaAxA7A9K
batches. "Tree Hole Hong Kong THK utee Thiking271Please respect copyright.ＰＥＮＡＮＡqY5b0VOdbN
Phontnct.271Please respect copyright.ＰＥＮＡＮＡKQFWedzk6x
response 反應/響應271Please respect copyright.ＰＥＮＡＮＡ3rX0Gc83I6
modulation 調製271Please respect copyright.ＰＥＮＡＮＡClnOpVFqG2
5.(Response modulation)(反應調製)271Please respect copyright.ＰＥＮＡＮＡaOMqFmeak7
此方法和上面某些方法有相當大的差異：前原因是271Please respect copyright.ＰＥＮＡＮＡLEuPpngRt4
因為用於出現情緒反應之前，被合稱為“前攝調節271Please respect copyright.ＰＥＮＡＮＡk6GMjxo1nu
”（antcedent-focused）；第五種由於用於發生情緒271Please respect copyright.ＰＥＮＡＮＡvM49FSPx4b
反應後， 反應調製當中有大量涉及不同類型行為，271Please respect copyright.ＰＥＮＡＮＡ7vsFHfQwMg
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271Please respect copyright.ＰＥＮＡＮＡFT8h91Dbgo
，我們也必須考慮 另外，壓抑表達（表情抑制）也271Please respect copyright.ＰＥＮＡＮＡzR6woH1cd0
是一個方法把情緒忍住不表達出來，雖然對控製表271Please respect copyright.ＰＥＮＡＮＡIyJyNApmm4
情，心率等有一定 用處，分數開始重新評估認知，271Please respect copyright.ＰＥＮＡＮＡYFcQ69UfbF
它對克制的情緒作用減少：而因為它更刻意意，所271Please respect copyright.ＰＥＮＡＮＡYAVD72Jt3S
耗用能量代謝：它也可能損害我們表達正面情緒的271Please respect copyright.ＰＥＮＡＮＡiQju5Sl2vj
能力，減少我們的社交能力，對 如果真的要使用此271Please respect copyright.ＰＥＮＡＮＡgu0fKxaR5Z
方法，也適當小心使用。“樹洞香港THK utee271Please respect copyright.ＰＥＮＡＮＡNNtkSSNfev
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱271Please respect copyright.ＰＥＮＡＮＡdNGLX9PhcR
症症狀有正向關係），因此相形見細。271Please respect copyright.ＰＥＮＡＮＡwh8Xv6SkdI
This method is quite different from the above four271Please respect copyright.ＰＥＮＡＮＡgG6iktoy4l
methods: the first four are collectively called271Please respect copyright.ＰＥＮＡＮＡISiO0v4t7W
"antecedent-focused" because they are used271Please respect copyright.ＰＥＮＡＮＡhQlsPvl7YF
before emotional reactions occur; the fifth one is271Please respect copyright.ＰＥＮＡＮＡWPGFvaQw0f
used after emotional reactions occur. Are271Please respect copyright.ＰＥＮＡＮＡTG19kfGCFD
classified as "response-focused"). Many of the271Please respect copyright.ＰＥＮＡＮＡufu2vYd6kj
response modulations involve different types of271Please respect copyright.ＰＥＮＡＮＡKotIHuEWzX
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain271Please respect copyright.ＰＥＮＡＮＡ6v1dGj4N7v
effects on emotional management; however, we271Please respect copyright.ＰＥＮＡＮＡB61q7qSqX2
must also consider the long-term impact of these271Please respect copyright.ＰＥＮＡＮＡhIUK4mxB9J
methods on our physical and mental health to271Please respect copyright.ＰＥＮＡＮＡSGIyMU5G5U
prevent Problems such as alcohol and drug271Please respect copyright.ＰＥＮＡＮＡvGwhjNdXbO
abuse. In addition, expressive suppression is also271Please respect copyright.ＰＥＮＡＮＡ3MmmEqlyq6
a method to suppress emotions. Although it is271Please respect copyright.ＰＥＮＡＮＡI6pktFpSkj
useful for controlling expressions and heart rate, it271Please respect copyright.ＰＥＮＡＮＡe3OltsqR5Q
has a lower effect on restraining negative emotions271Please respect copyright.ＰＥＮＡＮＡgWWZNfQGq1
than reevaluating cognition: and because it is more271Please respect copyright.ＰＥＮＡＮＡ3kGtGaNlJo
effective. To be deliberate, it consumes more271Please respect copyright.ＰＥＮＡＮＡBSEwlSifZa
energy: it may also damage our ability to express271Please respect copyright.ＰＥＮＡＮＡjp54gGLl7e
positive emotions, weaken our social skills, and is271Please respect copyright.ＰＥＮＡＮＡbL8FUjW7eo
unhealthy for physical and mental development271Please respect copyright.ＰＥＮＡＮＡQc3jUuiRlX
(for example, it has a positive relationship with271Please respect copyright.ＰＥＮＡＮＡvT9HTlkyW1
depression symptoms), so it is different. If you271Please respect copyright.ＰＥＮＡＮＡHR8bOtL182
really want to use
this method, you should also use it carefully. "Tree271Please respect copyright.ＰＥＮＡＮＡXiwsGnxKUp
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」