Relieve 緩解311Please respect copyright.ＰＥＮＡＮＡYDkolsohP3
Situation 情境/情況311Please respect copyright.ＰＥＮＡＮＡDhBPy7s3em
Selection 選擇311Please respect copyright.ＰＥＮＡＮＡoaym64PBsu
Accurately 準確311Please respect copyright.ＰＥＮＡＮＡVGEEKtewrR
comfortable 舒服的311Please respect copyright.ＰＥＮＡＮＡ7UXpfIbmZ8
emotion-related 情緒相關311Please respect copyright.ＰＥＮＡＮＡWns8jNj3il
pressured 壓力大311Please respect copyright.ＰＥＮＡＮＡacjm3uUzSm
1.(Situation selection)（情境選擇）311Please respect copyright.ＰＥＮＡＮＡDq2zQnwUw5
我們在酒吧，我們會感到舒暢：在面對課本時，我311Please respect copyright.ＰＥＮＡＮＡ6ocqTqK15a
們會感到有壓力。情境選擇涉及選擇避免或接近某311Please respect copyright.ＰＥＮＡＮＡF9cek1Xp2J
些特殊的情況。選擇避免開或減少 某些情境時，我311Please respect copyright.ＰＥＮＡＮＡd6Vbug5uVS
們可以減低出現相對應情緒的機會；反之，如果想311Please respect copyright.ＰＥＮＡＮＡRCuArMyKr1
引引起某些特定情緒，我們可以主動進入相關的情311Please respect copyright.ＰＥＮＡＮＡhpK1NC6CRd
境中。我們在客廳中，也常常用到這些技巧。 想緩311Please respect copyright.ＰＥＮＡＮＡ4Udh9S23Kr
解緩解壓力，我們可以選擇暫時放下工作，離開令311Please respect copyright.ＰＥＮＡＮＡrV5ZPKHTXt
自己覺得有壓力的環境。又或者想感受快感時，便311Please respect copyright.ＰＥＮＡＮＡ2agxQI9wGV
會約好友把酒談歡不過，要善用這招並不容易，因311Please respect copyright.ＰＥＮＡＮＡPFaWD6FDWe
為人很難 準確的預料未來的情緒反應，與多年不見311Please respect copyright.ＰＥＮＡＮＡwr0kPmYPB3
的朋友聚舊，最後會有什麼反應，很難說得準。故311Please respect copyright.ＰＥＮＡＮＡG53Od7x2X6
此，我們往往無法準確而適當地判斷應避免或接近311Please respect copyright.ＰＥＮＡＮＡg9ATndCqLY
某種情境。311Please respect copyright.ＰＥＮＡＮＡ60WYcTzgjh
We can think of many emotion-related situations.311Please respect copyright.ＰＥＮＡＮＡEu5wwYRHk1
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 get311Please respect copyright.ＰＥＮＡＮＡON7x1fQkKQ
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.311Please respect copyright.ＰＥＮＡＮＡedUBIOJ7Dw
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 will311Please respect copyright.ＰＥＮＡＮＡ3zZK3ztJ51
happen in the end when you get together with311Please respect copyright.ＰＥＮＡＮＡn40Bkrzk73
friends you have not seen for many
years It's hard to be precise. Therefore, we are311Please respect copyright.ＰＥＮＡＮＡDjQMinYfuK
often unable to accurately and appropriately judge311Please respect copyright.ＰＥＮＡＮＡuUZwAiEOBM
which situations to avoid or approach.311Please respect copyright.ＰＥＮＡＮＡ9SbX9zQPvX
Modification 調整/修改311Please respect copyright.ＰＥＮＡＮＡPs580fW6PU
2.(Situation modification)(情境調整)311Please respect copyright.ＰＥＮＡＮＡY2oDVNJQH6
有時我們縱使難以選擇周圍的情境但仍可靠的個人311Please respect copyright.ＰＥＮＡＮＡI8rHQLBjCP
行為調整。情境調整是修改外在，周圍（而非內心311Please respect copyright.ＰＥＮＡＮＡZW4ZQm5nh7
世界）的情境以改變環境帶來的情緒影響。例如如311Please respect copyright.ＰＥＮＡＮＡQU6bs4DK93
果我們突然遇上上前度的話 ，我們可透過預測自身311Please respect copyright.ＰＥＮＡＮＡv101Q5VNUH
情緒和可能出現的反應去決定要不要和他（她）說311Please respect copyright.ＰＥＮＡＮＡl6idYBkyIK
話，又或者調節個性的內容，身體距離等，造成不311Please respect copyright.ＰＥＮＡＮＡqU5173EOIX
想要或達致想要的情緒，如避免尷尬， 或保留自然311Please respect copyright.ＰＥＮＡＮＡ2B8U0eGJJ3
。311Please respect copyright.ＰＥＮＡＮＡh3xocqnV7V
Sometimes, even though it is difficult to choose the311Please respect copyright.ＰＥＮＡＮＡ7fDoOhZJMk
surrounding situation, we still rely on personal311Please respect copyright.ＰＥＮＡＮＡtYnCAMDfkQ
behavior adjustment. Situational adjustment is to311Please respect copyright.ＰＥＮＡＮＡvY511dY0e3
modify the external and surrounding (not the inner311Please respect copyright.ＰＥＮＡＮＡ02kmg3a2ru
world) situation to change the emotional
impact of the environment. For example, if we311Please respect copyright.ＰＥＮＡＮＡOtcRvzg7Es
suddenly meet the former degree, we can predict311Please respect copyright.ＰＥＮＡＮＡeTH5YrsdXA
our own emotions and possible reactions to decide311Please respect copyright.ＰＥＮＡＮＡTUQPwodq1i
whether to talk to him or her, or adjust the content311Please respect copyright.ＰＥＮＡＮＡIy9JPdaGaC
of the conversation, physical distance, etc., to311Please respect copyright.ＰＥＮＡＮＡBmnEQ2Yqb6
avoid unwanted or achieve Desired emotions,311Please respect copyright.ＰＥＮＡＮＡOgVX1ZkBJy
such as avoiding embarrassment, or staying as311Please respect copyright.ＰＥＮＡＮＡbYpqTCmEzG
natural as possible.311Please respect copyright.ＰＥＮＡＮＡ5tVvhn7YzA
Attentional 注意311Please respect copyright.ＰＥＮＡＮＡ2wIR3kt6yT
Deployment 部署/ 投放311Please respect copyright.ＰＥＮＡＮＡV6QaAv3pjq
3.(Attentional deployment)(注意投放)311Please respect copyright.ＰＥＮＡＮＡKhwAi35XbN
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠311Please respect copyright.ＰＥＮＡＮＡq14K1JRl8o
的個人行為調整。雖然如此，四周環境及他人的反311Please respect copyright.ＰＥＮＡＮＡMFDFMH6und
應甚至可能不如我們預期。我們的周圍環境和生活311Please respect copyright.ＰＥＮＡＮＡO966q1cgUN
之中實際上還充滿了許許多多其他事物 ，而部分的311Please respect copyright.ＰＥＮＡＮＡqVXBw6bep3
事物會超過大機會引起適當的情緒反應。這個將注311Please respect copyright.ＰＥＮＡＮＡjC0HseQDZg
意力集中或轉移開的過程，就是注意投放。其中一311Please respect copyright.ＰＥＮＡＮＡt9EHjqxWV5
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311Please respect copyright.ＰＥＮＡＮＡLTSbPBKzI6
擇專注 下次面試機會或自己的其他興趣，這樣我們311Please respect copyright.ＰＥＮＡＮＡCSQxEl4FOR
可以減少相關情緒的出現及其帶來的影響。適用範311Please respect copyright.ＰＥＮＡＮＡZ9uY8BXe3J
圍方面，有研究指出，它在應對高強度的情緒時，311Please respect copyright.ＰＥＮＡＮＡTJoFlG6izE
由於易於應用，因此比起其他 方法有效。而且，沉311Please respect copyright.ＰＥＮＡＮＡLF7pglobVT
思（反芻）和憂慮（令人擔憂）等也算是把關注由311Please respect copyright.ＰＥＮＡＮＡgMlGLukqKw
情緒分散至思考，以免直接受情緒影響的方法，不311Please respect copyright.ＰＥＮＡＮＡbRH7SOaZGY
過這些方法可能會使人的思想集中在而不是情緒上311Please respect copyright.ＰＥＮＡＮＡh2pNyCojnc
，最後 “樹洞香港Futee Thisking heent”可能會適度311Please respect copyright.ＰＥＮＡＮＡyTLqabM4qM
得其反，造成造成的情緒影響。311Please respect copyright.ＰＥＮＡＮＡj4X825Pd3T
Sometimes even though it is difficult to choose the311Please respect copyright.ＰＥＮＡＮＡKwU78fNZEC
surrounding situation, we still rely on personal311Please respect copyright.ＰＥＮＡＮＡ3cT3JgVzD6
behavior adjustment. Even so, the surrounding311Please respect copyright.ＰＥＮＡＮＡTMUoTiRJCq
environment and the reactions of others may still311Please respect copyright.ＰＥＮＡＮＡvBsOqw5t3g
be worse than we expected. Our surrounding311Please respect copyright.ＰＥＮＡＮＡc32agb9159
environment and life are actually full of many other311Please respect copyright.ＰＥＮＡＮＡH5i5t9ck6v
things, and some things have a greater chance of311Please respect copyright.ＰＥＮＡＮＡIxHcVnSTUL
eliciting appropriate
emotional reactions. This process of focusing or311Please respect copyright.ＰＥＮＡＮＡC7H5rDPu7K
removing one's attention is to pay attention. One311Please respect copyright.ＰＥＮＡＮＡSt9MUeX7Eg
of the main methods is to distraction. For example,311Please respect copyright.ＰＥＮＡＮＡNYBejJJMuc
if you are frustrated in your job search, you can311Please respect copyright.ＰＥＮＡＮＡgggkFR4uTt
choose to focus on the next interview opportunity311Please respect copyright.ＰＥＮＡＮＡfmtYpYDUjv
or your other interests, so that we can reduce the311Please respect copyright.ＰＥＮＡＮＡsevd1n39gi
appearance of related emotions and their impact.311Please respect copyright.ＰＥＮＡＮＡIZd4U9SwgZ
In terms of scope of application, some studies311Please respect copyright.ＰＥＮＡＮＡY1bHJHw4A8
have pointed out that it is more effective than other311Please respect copyright.ＰＥＮＡＮＡ3Sc9EVxALP
methods because it is easy to apply when dealing311Please respect copyright.ＰＥＮＡＮＡFNINm2qoM9
with high-intensity emotions. In addition,311Please respect copyright.ＰＥＮＡＮＡNaWgXvREMg
rumination and worrying can also be regarded as311Please respect copyright.ＰＥＮＡＮＡ4rko4x0V7l
methods for distracting attention from emotions to311Please respect copyright.ＰＥＮＡＮＡVWc0ofKrIo
thinking, so as not to be directly affected by311Please respect copyright.ＰＥＮＡＮＡNDpAZFq2fT
emotions, but these methods may cause people to311Please respect copyright.ＰＥＮＡＮＡP6B8ehidOz
focus on negative emotions, which may be311Please respect copyright.ＰＥＮＡＮＡuwZzfFWo7I
counterproductive
in the end. , Causing greater emotional impact.311Please respect copyright.ＰＥＮＡＮＡWlSR2JKeJz
"Tree Hole Hong Kong Futee Thisking heent311Please respect copyright.ＰＥＮＡＮＡ0CBuDhXLPB
Cognitive 認知性311Please respect copyright.ＰＥＮＡＮＡM3YzAKaitL
change 改變/變化311Please respect copyright.ＰＥＮＡＮＡedgh25CG1E
trian 訓練311Please respect copyright.ＰＥＮＡＮＡhLjQdeEIBm
4.(Cognitive change)(改變認知)311Please respect copyright.ＰＥＮＡＮＡpMrk2ZZFoD
不過，事情的好與壞往往只是角度和認知的問題，311Please respect copyright.ＰＥＮＡＮＡdQ5uYyIRzZ
所以如果我們可改變對情況的評估，從而改變其 情311Please respect copyright.ＰＥＮＡＮＡtlxeABbk7M
緒暗示。而改變認知中的主要方法之一，是重新評311Please respect copyright.ＰＥＮＡＮＡuUgC62UeVs
估認知（認知重新評估）。它的意思是透過重新演311Please respect copyright.ＰＥＮＡＮＡSqgTofgdti
譯譯事件的會義，以改變事件的情緒影響。如果我311Please respect copyright.ＰＥＮＡＮＡpETBvz6FrG
們考試不及格，好友卻 考了第一，我們或會有嫉妒311Please respect copyright.ＰＥＮＡＮＡZQoC8nKj1C
忌，埋怨等反應，但如果我們改變這一事的理解，311Please respect copyright.ＰＥＮＡＮＡdpGrjMP2OA
解釋為為好友自豪，並決定見賢思齊的話，便可以311Please respect copyright.ＰＥＮＡＮＡh05JEJsav2
把它的情緒轉化為正面，甚至 化作動力。而心理學311Please respect copyright.ＰＥＮＡＮＡckorGdzBfQ
研究亦指出，這方法對我們健康和人際關係都有正311Please respect copyright.ＰＥＮＡＮＡEHcYrma5SN
面影響；不過，它由於難以克服，往往較適用於應311Please respect copyright.ＰＥＮＡＮＡdoSJMRcLNK
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 utee311Please respect copyright.ＰＥＮＡＮＡOVq56z2hjf
Thiking Phontnct。311Please respect copyright.ＰＥＮＡＮＡfwaYiyShvH
Although the above three methods are effective,311Please respect copyright.ＰＥＮＡＮＡGVR6A8fpLv
they have not really changed the causal311Please respect copyright.ＰＥＮＡＮＡYhfX0L1QpP
relationship between the situation and our311Please respect copyright.ＰＥＮＡＮＡC5xWR8v11S
emotions. However, whether things are good or311Please respect copyright.ＰＥＮＡＮＡKFN6J65MbN
bad is often just a matter of perspective and311Please respect copyright.ＰＥＮＡＮＡEE3bxEcJJB
perception, so if we can change our assessment of311Please respect copyright.ＰＥＮＡＮＡS2Z8Q5Oaaf
the situation, we can change its emotional311Please respect copyright.ＰＥＮＡＮＡV0pGl024OC
meaning. One of the main ways to change311Please respect copyright.ＰＥＮＡＮＡjkQdfU9BJv
cognition is to re-evaluate cognition (cognitive311Please respect copyright.ＰＥＮＡＮＡqJsLTXzzWP
reappraisal). It means to change the emotional311Please respect copyright.ＰＥＮＡＮＡptF2cNmA4E
impact of the event by reinterpreting the meaning311Please respect copyright.ＰＥＮＡＮＡjJbeJMSopI
of the event. If we fail the exam and our friend311Please respect copyright.ＰＥＮＡＮＡjKX7t5ZOst
gets the first place, we may react with jealousy and311Please respect copyright.ＰＥＮＡＮＡ9D3L6dHhoB
complaint, but if we change our understanding of311Please respect copyright.ＰＥＮＡＮＡgY3TQizBnZ
the matter and interpret it as being proud of a311Please respect copyright.ＰＥＮＡＮＡpgB4LTFpRb
friend and decide to
see the best, we can Negative emotions turn into311Please respect copyright.ＰＥＮＡＮＡXnVfd8drQu
positive, even into motivation. And psychological311Please respect copyright.ＰＥＮＡＮＡpm6d4MVcn7
research also pointed out that this method has a311Please respect copyright.ＰＥＮＡＮＡsUNCMhPrFk
positive impact on our health and interpersonal311Please respect copyright.ＰＥＮＡＮＡ0eCnGgAyGl
relationships; however, because of its greater311Please respect copyright.ＰＥＮＡＮＡGmszHiLd2o
difficulty, it is often more suitable for coping with311Please respect copyright.ＰＥＮＡＮＡX409QuTEjk
lower-intensity emotions, and it is more likely to be311Please respect copyright.ＰＥＮＡＮＡJvi2nzps1y
used in certain situations. It will happen in311Please respect copyright.ＰＥＮＡＮＡH6qsozNBTM
batches. "Tree Hole Hong Kong THK utee Thiking311Please respect copyright.ＰＥＮＡＮＡkuv8Dp4vBb
Phontnct.311Please respect copyright.ＰＥＮＡＮＡ61toBG41HQ
response 反應/響應311Please respect copyright.ＰＥＮＡＮＡ9RAUdlQyjz
modulation 調製311Please respect copyright.ＰＥＮＡＮＡUOhVQbbwGd
5.(Response modulation)(反應調製)311Please respect copyright.ＰＥＮＡＮＡAw6xXrgom6
此方法和上面某些方法有相當大的差異：前原因是311Please respect copyright.ＰＥＮＡＮＡO9Otb7ymlw
因為用於出現情緒反應之前，被合稱為“前攝調節311Please respect copyright.ＰＥＮＡＮＡLn9At0Jpld
”（antcedent-focused）；第五種由於用於發生情緒311Please respect copyright.ＰＥＮＡＮＡziK1xXnTty
反應後， 反應調製當中有大量涉及不同類型行為，311Please respect copyright.ＰＥＮＡＮＡaxsCMsAT0b
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311Please respect copyright.ＰＥＮＡＮＡR74w1nc7Wa
，我們也必須考慮 另外，壓抑表達（表情抑制）也311Please respect copyright.ＰＥＮＡＮＡ4LCEsu8GHH
是一個方法把情緒忍住不表達出來，雖然對控製表311Please respect copyright.ＰＥＮＡＮＡETLXqpIjRY
情，心率等有一定 用處，分數開始重新評估認知，311Please respect copyright.ＰＥＮＡＮＡixV3rpYt1j
它對克制的情緒作用減少：而因為它更刻意意，所311Please respect copyright.ＰＥＮＡＮＡRHY329xjL5
耗用能量代謝：它也可能損害我們表達正面情緒的311Please respect copyright.ＰＥＮＡＮＡdVxjeYxYo3
能力，減少我們的社交能力，對 如果真的要使用此311Please respect copyright.ＰＥＮＡＮＡmveFFq0Iwy
方法，也適當小心使用。“樹洞香港THK utee311Please respect copyright.ＰＥＮＡＮＡZcsTbDTY4y
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱311Please respect copyright.ＰＥＮＡＮＡb0vtPkmN31
症症狀有正向關係），因此相形見細。311Please respect copyright.ＰＥＮＡＮＡbMvCxVD9uw
This method is quite different from the above four311Please respect copyright.ＰＥＮＡＮＡu98WHYG5mI
methods: the first four are collectively called311Please respect copyright.ＰＥＮＡＮＡthvemYUge2
"antecedent-focused" because they are used311Please respect copyright.ＰＥＮＡＮＡBTGGyVy0gv
before emotional reactions occur; the fifth one is311Please respect copyright.ＰＥＮＡＮＡt6HTfN462k
used after emotional reactions occur. Are311Please respect copyright.ＰＥＮＡＮＡJ9oKR03zFE
classified as "response-focused"). Many of the311Please respect copyright.ＰＥＮＡＮＡuXBXZ6VPFC
response modulations involve different types of311Please respect copyright.ＰＥＮＡＮＡls6NitO5ru
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain311Please respect copyright.ＰＥＮＡＮＡYyqAeftviv
effects on emotional management; however, we311Please respect copyright.ＰＥＮＡＮＡIINoKX77lQ
must also consider the long-term impact of these311Please respect copyright.ＰＥＮＡＮＡ8gJQfm6ZMz
methods on our physical and mental health to311Please respect copyright.ＰＥＮＡＮＡpqxzTWjhlM
prevent Problems such as alcohol and drug311Please respect copyright.ＰＥＮＡＮＡdn6IwWhpla
abuse. In addition, expressive suppression is also311Please respect copyright.ＰＥＮＡＮＡakR0H5efk6
a method to suppress emotions. Although it is311Please respect copyright.ＰＥＮＡＮＡswaxf5nX0O
useful for controlling expressions and heart rate, it311Please respect copyright.ＰＥＮＡＮＡfWCkWRjYrX
has a lower effect on restraining negative emotions311Please respect copyright.ＰＥＮＡＮＡDbslCIdiiC
than reevaluating cognition: and because it is more311Please respect copyright.ＰＥＮＡＮＡrQkMC0P1nv
effective. To be deliberate, it consumes more311Please respect copyright.ＰＥＮＡＮＡJXXjNGeV63
energy: it may also damage our ability to express311Please respect copyright.ＰＥＮＡＮＡmOKIvw0Kea
positive emotions, weaken our social skills, and is311Please respect copyright.ＰＥＮＡＮＡJDnT78t7TB
unhealthy for physical and mental development311Please respect copyright.ＰＥＮＡＮＡrrSKnEwxz4
(for example, it has a positive relationship with311Please respect copyright.ＰＥＮＡＮＡQKgKZBqhjZ
depression symptoms), so it is different. If you311Please respect copyright.ＰＥＮＡＮＡ5M46acnEPy
really want to use
this method, you should also use it carefully. "Tree311Please respect copyright.ＰＥＮＡＮＡKr4md6tyOh
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」