英文學習分享 - 第四章英文心理

Relieve 緩解532Please respect copyright.ＰＥＮＡＮＡ85g4pnCodx
Situation 情境/情況532Please respect copyright.ＰＥＮＡＮＡhpqoDhqFhp
Selection 選擇532Please respect copyright.ＰＥＮＡＮＡGDFVfgR3Vs
Accurately 準確532Please respect copyright.ＰＥＮＡＮＡzomJONsuMC
comfortable 舒服的532Please respect copyright.ＰＥＮＡＮＡPlau70B5F6
emotion-related 情緒相關532Please respect copyright.ＰＥＮＡＮＡ0rJmaPOMMY
pressured 壓力大532Please respect copyright.ＰＥＮＡＮＡU9kd84wRmi
1.(Situation selection)（情境選擇）532Please respect copyright.ＰＥＮＡＮＡTPYulHM84V
我們在酒吧，我們會感到舒暢：在面對課本時，我532Please respect copyright.ＰＥＮＡＮＡHPxwDWcQoi
們會感到有壓力。情境選擇涉及選擇避免或接近某532Please respect copyright.ＰＥＮＡＮＡXGbh8sr7Ci
些特殊的情況。選擇避免開或減少某些情境時，我532Please respect copyright.ＰＥＮＡＮＡYJMfqsumOu
們可以減低出現相對應情緒的機會；反之，如果想532Please respect copyright.ＰＥＮＡＮＡUseLkkuJ1F
引引起某些特定情緒，我們可以主動進入相關的情532Please respect copyright.ＰＥＮＡＮＡXLoRZw7oNh
境中。我們在客廳中，也常常用到這些技巧。想緩532Please respect copyright.ＰＥＮＡＮＡyEeGotnBd7
解緩解壓力，我們可以選擇暫時放下工作，離開令532Please respect copyright.ＰＥＮＡＮＡmJs8gU0D16
自己覺得有壓力的環境。又或者想感受快感時，便532Please respect copyright.ＰＥＮＡＮＡXr080CdO5O
會約好友把酒談歡不過，要善用這招並不容易，因532Please respect copyright.ＰＥＮＡＮＡrsSinHDC42
為人很難準確的預料未來的情緒反應，與多年不見532Please respect copyright.ＰＥＮＡＮＡqnaEdwOMSv
的朋友聚舊，最後會有什麼反應，很難說得準。故532Please respect copyright.ＰＥＮＡＮＡNmJSsrwcMQ
此，我們往往無法準確而適當地判斷應避免或接近532Please respect copyright.ＰＥＮＡＮＡh9Yv0XCQsW
某種情境。532Please respect copyright.ＰＥＮＡＮＡKqhHXhabkT
We can think of many emotion-related situations.532Please respect copyright.ＰＥＮＡＮＡNR9I6pjauR
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 get532Please respect copyright.ＰＥＮＡＮＡhio7I6ILPo
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.532Please respect copyright.ＰＥＮＡＮＡZqV92kDPTK
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 will532Please respect copyright.ＰＥＮＡＮＡswBcZnkQqj
happen in the end when you get together with532Please respect copyright.ＰＥＮＡＮＡJ77fHEBtm6
friends you have not seen for many

years It's hard to be precise. Therefore, we are532Please respect copyright.ＰＥＮＡＮＡvrbBUsH7ts
often unable to accurately and appropriately judge532Please respect copyright.ＰＥＮＡＮＡ5Eo1E9RK8b
which situations to avoid or approach.532Please respect copyright.ＰＥＮＡＮＡtoWSBxOHCZ
Modification 調整/修改532Please respect copyright.ＰＥＮＡＮＡEXnbRpRLJ5
2.(Situation modification)(情境調整)532Please respect copyright.ＰＥＮＡＮＡHBUc61bEpz
有時我們縱使難以選擇周圍的情境但仍可靠的個人532Please respect copyright.ＰＥＮＡＮＡPeLqc7K5rz
行為調整。情境調整是修改外在，周圍（而非內心532Please respect copyright.ＰＥＮＡＮＡ6K9uoW5y1y
世界）的情境以改變環境帶來的情緒影響。例如如532Please respect copyright.ＰＥＮＡＮＡKwe0lHdrgh
果我們突然遇上上前度的話，我們可透過預測自身532Please respect copyright.ＰＥＮＡＮＡ82yvwiUIPy
情緒和可能出現的反應去決定要不要和他（她）說532Please respect copyright.ＰＥＮＡＮＡmNUqM7Hogf
話，又或者調節個性的內容，身體距離等，造成不532Please respect copyright.ＰＥＮＡＮＡM8ASoeXdfw
想要或達致想要的情緒，如避免尷尬，或保留自然532Please respect copyright.ＰＥＮＡＮＡe4ae170UwF
。532Please respect copyright.ＰＥＮＡＮＡD5Jz6I7TDx
Sometimes, even though it is difficult to choose the532Please respect copyright.ＰＥＮＡＮＡFB9TXLXu9O
surrounding situation, we still rely on personal532Please respect copyright.ＰＥＮＡＮＡbKCrcJvjvc
behavior adjustment. Situational adjustment is to532Please respect copyright.ＰＥＮＡＮＡTnHRdfAjEM
modify the external and surrounding (not the inner532Please respect copyright.ＰＥＮＡＮＡCvSdihwoRE
world) situation to change the emotional

impact of the environment. For example, if we532Please respect copyright.ＰＥＮＡＮＡtP1yxdO4iU
suddenly meet the former degree, we can predict532Please respect copyright.ＰＥＮＡＮＡuA1aHCKJxN
our own emotions and possible reactions to decide532Please respect copyright.ＰＥＮＡＮＡ2z6MVMabJg
whether to talk to him or her, or adjust the content532Please respect copyright.ＰＥＮＡＮＡ1cFNVCXg6M
of the conversation, physical distance, etc., to532Please respect copyright.ＰＥＮＡＮＡwbOCSFCM6M
avoid unwanted or achieve Desired emotions,532Please respect copyright.ＰＥＮＡＮＡywXNjUkG6B
such as avoiding embarrassment, or staying as532Please respect copyright.ＰＥＮＡＮＡ1IXMqAbz4z
natural as possible.532Please respect copyright.ＰＥＮＡＮＡogRjPxyuaN
Attentional 注意532Please respect copyright.ＰＥＮＡＮＡsKeKT0sY5f
Deployment 部署/ 投放532Please respect copyright.ＰＥＮＡＮＡeuQ1IKhlM8
3.(Attentional deployment)(注意投放)532Please respect copyright.ＰＥＮＡＮＡWTz6eHmqJM
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠532Please respect copyright.ＰＥＮＡＮＡuipEOCTcsA
的個人行為調整。雖然如此，四周環境及他人的反532Please respect copyright.ＰＥＮＡＮＡlecTwZMUze
應甚至可能不如我們預期。我們的周圍環境和生活532Please respect copyright.ＰＥＮＡＮＡ9dWWv3Z4qi
之中實際上還充滿了許許多多其他事物，而部分的532Please respect copyright.ＰＥＮＡＮＡLvsaFDYEfJ
事物會超過大機會引起適當的情緒反應。這個將注532Please respect copyright.ＰＥＮＡＮＡLv1rmbHcgF
意力集中或轉移開的過程，就是注意投放。其中一532Please respect copyright.ＰＥＮＡＮＡKFBlvNUULd
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532Please respect copyright.ＰＥＮＡＮＡQGJJtHCNAQ
擇專注下次面試機會或自己的其他興趣，這樣我們532Please respect copyright.ＰＥＮＡＮＡG5sCTqbEIg
可以減少相關情緒的出現及其帶來的影響。適用範532Please respect copyright.ＰＥＮＡＮＡ9XUAD1BLlk
圍方面，有研究指出，它在應對高強度的情緒時，532Please respect copyright.ＰＥＮＡＮＡKf8BsEvvCs
由於易於應用，因此比起其他方法有效。而且，沉532Please respect copyright.ＰＥＮＡＮＡTLUIDfX0kV
思（反芻）和憂慮（令人擔憂）等也算是把關注由532Please respect copyright.ＰＥＮＡＮＡ5IcDisY2Qp
情緒分散至思考，以免直接受情緒影響的方法，不532Please respect copyright.ＰＥＮＡＮＡqcGmWwlkar
過這些方法可能會使人的思想集中在而不是情緒上532Please respect copyright.ＰＥＮＡＮＡOuCgZbDPYM
，最後 “樹洞香港Futee Thisking heent”可能會適度532Please respect copyright.ＰＥＮＡＮＡIG6cDlrGeH
得其反，造成造成的情緒影響。532Please respect copyright.ＰＥＮＡＮＡEatMrPlwJg
Sometimes even though it is difficult to choose the532Please respect copyright.ＰＥＮＡＮＡdIFJXdKTUJ
surrounding situation, we still rely on personal532Please respect copyright.ＰＥＮＡＮＡeo7TdZbbsz
behavior adjustment. Even so, the surrounding532Please respect copyright.ＰＥＮＡＮＡbF8XvFp1xH
environment and the reactions of others may still532Please respect copyright.ＰＥＮＡＮＡDH8VTQJB9M
be worse than we expected. Our surrounding532Please respect copyright.ＰＥＮＡＮＡWVDu3z8U6t
environment and life are actually full of many other532Please respect copyright.ＰＥＮＡＮＡsoufPhRegZ
things, and some things have a greater chance of532Please respect copyright.ＰＥＮＡＮＡ2ZVYqMvTgy
eliciting appropriate

emotional reactions. This process of focusing or532Please respect copyright.ＰＥＮＡＮＡlk4Oyaz963
removing one's attention is to pay attention. One532Please respect copyright.ＰＥＮＡＮＡwmYOwYlTB8
of the main methods is to distraction. For example,532Please respect copyright.ＰＥＮＡＮＡ63TFN8tscU
if you are frustrated in your job search, you can532Please respect copyright.ＰＥＮＡＮＡp0bdB51VcL
choose to focus on the next interview opportunity532Please respect copyright.ＰＥＮＡＮＡPejIVXI43e
or your other interests, so that we can reduce the532Please respect copyright.ＰＥＮＡＮＡC4ZE0I9J6B
appearance of related emotions and their impact.532Please respect copyright.ＰＥＮＡＮＡK1dw04M6Qn
In terms of scope of application, some studies532Please respect copyright.ＰＥＮＡＮＡC9frbGaemU
have pointed out that it is more effective than other532Please respect copyright.ＰＥＮＡＮＡXXaux0yE1p
methods because it is easy to apply when dealing532Please respect copyright.ＰＥＮＡＮＡVtTIqup8iZ
with high-intensity emotions. In addition,532Please respect copyright.ＰＥＮＡＮＡcnNZGLRT6w
rumination and worrying can also be regarded as532Please respect copyright.ＰＥＮＡＮＡH3IknJ0L5E
methods for distracting attention from emotions to532Please respect copyright.ＰＥＮＡＮＡQGBWtqW1xV
thinking, so as not to be directly affected by532Please respect copyright.ＰＥＮＡＮＡaB7aixRUNz
emotions, but these methods may cause people to532Please respect copyright.ＰＥＮＡＮＡ7SyzhTdMOs
focus on negative emotions, which may be532Please respect copyright.ＰＥＮＡＮＡz5lYSO7QID
counterproductive

in the end. , Causing greater emotional impact.532Please respect copyright.ＰＥＮＡＮＡkkONIexRTS
"Tree Hole Hong Kong Futee Thisking heent532Please respect copyright.ＰＥＮＡＮＡj1Ffvfykrd
Cognitive 認知性532Please respect copyright.ＰＥＮＡＮＡdIeetdlQYp
change 改變/變化532Please respect copyright.ＰＥＮＡＮＡZOYFQWH2Yy
trian 訓練532Please respect copyright.ＰＥＮＡＮＡ0VuEfZCm8l
4.(Cognitive change)(改變認知)532Please respect copyright.ＰＥＮＡＮＡgECsl3rd16
不過，事情的好與壞往往只是角度和認知的問題，532Please respect copyright.ＰＥＮＡＮＡGZRmIjmHgB
所以如果我們可改變對情況的評估，從而改變其情532Please respect copyright.ＰＥＮＡＮＡymmsAvVTSR
緒暗示。而改變認知中的主要方法之一，是重新評532Please respect copyright.ＰＥＮＡＮＡuubT08daCY
估認知（認知重新評估）。它的意思是透過重新演532Please respect copyright.ＰＥＮＡＮＡ9JczEFgqdM
譯譯事件的會義，以改變事件的情緒影響。如果我532Please respect copyright.ＰＥＮＡＮＡWTrARUjA00
們考試不及格，好友卻考了第一，我們或會有嫉妒532Please respect copyright.ＰＥＮＡＮＡXVOYGKWrO4
忌，埋怨等反應，但如果我們改變這一事的理解，532Please respect copyright.ＰＥＮＡＮＡLnwJffbQkB
解釋為為好友自豪，並決定見賢思齊的話，便可以532Please respect copyright.ＰＥＮＡＮＡxgLW37aWLu
把它的情緒轉化為正面，甚至化作動力。而心理學532Please respect copyright.ＰＥＮＡＮＡUTqZSeqns5
研究亦指出，這方法對我們健康和人際關係都有正532Please respect copyright.ＰＥＮＡＮＡCjAOKHedUd
面影響；不過，它由於難以克服，往往較適用於應532Please respect copyright.ＰＥＮＡＮＡKpoKIJRbkX
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 utee532Please respect copyright.ＰＥＮＡＮＡjXuPpxnKTh
Thiking Phontnct。532Please respect copyright.ＰＥＮＡＮＡb2TgiOP89d
Although the above three methods are effective,532Please respect copyright.ＰＥＮＡＮＡv5BSfgDCDP
they have not really changed the causal532Please respect copyright.ＰＥＮＡＮＡ6stRd5ARsi
relationship between the situation and our532Please respect copyright.ＰＥＮＡＮＡXSSRk8IIDR
emotions. However, whether things are good or532Please respect copyright.ＰＥＮＡＮＡniFIidUiqY
bad is often just a matter of perspective and532Please respect copyright.ＰＥＮＡＮＡQuAHNbSiqt
perception, so if we can change our assessment of532Please respect copyright.ＰＥＮＡＮＡrsVYKDh0fY
the situation, we can change its emotional532Please respect copyright.ＰＥＮＡＮＡwB5VnPGHwh
meaning. One of the main ways to change532Please respect copyright.ＰＥＮＡＮＡdDVbmiauLy
cognition is to re-evaluate cognition (cognitive532Please respect copyright.ＰＥＮＡＮＡDKQ6zpsd1i
reappraisal). It means to change the emotional532Please respect copyright.ＰＥＮＡＮＡPC4IuYyQ4e
impact of the event by reinterpreting the meaning532Please respect copyright.ＰＥＮＡＮＡxyPTXFaw5Q
of the event. If we fail the exam and our friend532Please respect copyright.ＰＥＮＡＮＡBqiOtRP75m
gets the first place, we may react with jealousy and532Please respect copyright.ＰＥＮＡＮＡ2oubRa5Yyh
complaint, but if we change our understanding of532Please respect copyright.ＰＥＮＡＮＡO86FktQnWD
the matter and interpret it as being proud of a532Please respect copyright.ＰＥＮＡＮＡdRWVD7NN3V
friend and decide to

see the best, we can Negative emotions turn into532Please respect copyright.ＰＥＮＡＮＡQJz7QFQcsh
positive, even into motivation. And psychological532Please respect copyright.ＰＥＮＡＮＡjJofvqr5z2
research also pointed out that this method has a532Please respect copyright.ＰＥＮＡＮＡaxEmlkFIhp
positive impact on our health and interpersonal532Please respect copyright.ＰＥＮＡＮＡ7fX8l119Ru
relationships; however, because of its greater532Please respect copyright.ＰＥＮＡＮＡWLZ4PHSWCf
difficulty, it is often more suitable for coping with532Please respect copyright.ＰＥＮＡＮＡD4yeZz5yZ2
lower-intensity emotions, and it is more likely to be532Please respect copyright.ＰＥＮＡＮＡeAH1S2EMUV
used in certain situations. It will happen in532Please respect copyright.ＰＥＮＡＮＡqPNX5AAztc
batches. "Tree Hole Hong Kong THK utee Thiking532Please respect copyright.ＰＥＮＡＮＡXDSJuQqct2
Phontnct.532Please respect copyright.ＰＥＮＡＮＡ2GlsAd5OXk
response 反應/響應532Please respect copyright.ＰＥＮＡＮＡXHjtW1kTW9
modulation 調製532Please respect copyright.ＰＥＮＡＮＡpFM5rKxGCo
5.(Response modulation)(反應調製)532Please respect copyright.ＰＥＮＡＮＡmXoBbyNH8l
此方法和上面某些方法有相當大的差異：前原因是532Please respect copyright.ＰＥＮＡＮＡURCR9RnrLY
因為用於出現情緒反應之前，被合稱為“前攝調節532Please respect copyright.ＰＥＮＡＮＡ70nyxzaZeC
”（antcedent-focused）；第五種由於用於發生情緒532Please respect copyright.ＰＥＮＡＮＡXcicfzXpwc
反應後，反應調製當中有大量涉及不同類型行為，532Please respect copyright.ＰＥＮＡＮＡ87ihCxprGP
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532Please respect copyright.ＰＥＮＡＮＡYmd7Ir0u2i
，我們也必須考慮另外，壓抑表達（表情抑制）也532Please respect copyright.ＰＥＮＡＮＡUaIquYb7wq
是一個方法把情緒忍住不表達出來，雖然對控製表532Please respect copyright.ＰＥＮＡＮＡqS0CE8mY78
情，心率等有一定用處，分數開始重新評估認知，532Please respect copyright.ＰＥＮＡＮＡ0nVOI93BwN
它對克制的情緒作用減少：而因為它更刻意意，所532Please respect copyright.ＰＥＮＡＮＡ19texpo7sV
耗用能量代謝：它也可能損害我們表達正面情緒的532Please respect copyright.ＰＥＮＡＮＡ4fZeDxLp9E
能力，減少我們的社交能力，對如果真的要使用此532Please respect copyright.ＰＥＮＡＮＡv9qIOSLIM8
方法，也適當小心使用。“樹洞香港THK utee532Please respect copyright.ＰＥＮＡＮＡqsQ7zbsJKE
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱532Please respect copyright.ＰＥＮＡＮＡQIYwpqudAb
症症狀有正向關係），因此相形見細。532Please respect copyright.ＰＥＮＡＮＡWZAuSPQ9zi
This method is quite different from the above four532Please respect copyright.ＰＥＮＡＮＡCTOOEzOV3l
methods: the first four are collectively called532Please respect copyright.ＰＥＮＡＮＡsbk6VklxVk
"antecedent-focused" because they are used532Please respect copyright.ＰＥＮＡＮＡRkYsJzXOfr
before emotional reactions occur; the fifth one is532Please respect copyright.ＰＥＮＡＮＡTm6dMvDnFl
used after emotional reactions occur. Are532Please respect copyright.ＰＥＮＡＮＡexaWZPi43t
classified as "response-focused"). Many of the532Please respect copyright.ＰＥＮＡＮＡOZo9qxiM9Y
response modulations involve different types of532Please respect copyright.ＰＥＮＡＮＡU3yMBD9sYJ
behaviors, such as exercise, sleep,

even alcohol, drugs, etc., which have certain532Please respect copyright.ＰＥＮＡＮＡigZ5fOxpCj
effects on emotional management; however, we532Please respect copyright.ＰＥＮＡＮＡLTF0l9OVyK
must also consider the long-term impact of these532Please respect copyright.ＰＥＮＡＮＡbPS6xNUuKU
methods on our physical and mental health to532Please respect copyright.ＰＥＮＡＮＡymFDa1tYOM
prevent Problems such as alcohol and drug532Please respect copyright.ＰＥＮＡＮＡocoOrEBGLr
abuse. In addition, expressive suppression is also532Please respect copyright.ＰＥＮＡＮＡCZVyNmrci9
a method to suppress emotions. Although it is532Please respect copyright.ＰＥＮＡＮＡaC94OA21iC
useful for controlling expressions and heart rate, it532Please respect copyright.ＰＥＮＡＮＡCThR2Q4S31
has a lower effect on restraining negative emotions532Please respect copyright.ＰＥＮＡＮＡRME371kftx
than reevaluating cognition: and because it is more532Please respect copyright.ＰＥＮＡＮＡgxcNHrUWH3
effective. To be deliberate, it consumes more532Please respect copyright.ＰＥＮＡＮＡ1hzKMJSw2v
energy: it may also damage our ability to express532Please respect copyright.ＰＥＮＡＮＡovVNqoWErD
positive emotions, weaken our social skills, and is532Please respect copyright.ＰＥＮＡＮＡCydzAAWYUR
unhealthy for physical and mental development532Please respect copyright.ＰＥＮＡＮＡs85etrqQ7V
(for example, it has a positive relationship with532Please respect copyright.ＰＥＮＡＮＡW6pdaw9xZx
depression symptoms), so it is different. If you532Please respect copyright.ＰＥＮＡＮＡgaOt0Undbj
really want to use

this method, you should also use it carefully. "Tree532Please respect copyright.ＰＥＮＡＮＡDKsNUxiCia
Hole Hong Kong THK utee Thiking Phontnct.

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