Relieve 緩解331Please respect copyright.ＰＥＮＡＮＡOkrPzQHAqe
Situation 情境/情況331Please respect copyright.ＰＥＮＡＮＡHIl49SU9Wd
Selection 選擇331Please respect copyright.ＰＥＮＡＮＡBbARId5Tb2
Accurately 準確331Please respect copyright.ＰＥＮＡＮＡsSOU2wwW9P
comfortable 舒服的331Please respect copyright.ＰＥＮＡＮＡaLCoMHr13y
emotion-related 情緒相關331Please respect copyright.ＰＥＮＡＮＡU8ML4nszNp
pressured 壓力大331Please respect copyright.ＰＥＮＡＮＡhLGmpQfMth
1.(Situation selection)（情境選擇）331Please respect copyright.ＰＥＮＡＮＡ30cpvE4BN6
我們在酒吧，我們會感到舒暢：在面對課本時，我331Please respect copyright.ＰＥＮＡＮＡmXR51DDdPR
們會感到有壓力。情境選擇涉及選擇避免或接近某331Please respect copyright.ＰＥＮＡＮＡxsPK48J94i
些特殊的情況。選擇避免開或減少 某些情境時，我331Please respect copyright.ＰＥＮＡＮＡc5nLv5T1el
們可以減低出現相對應情緒的機會；反之，如果想331Please respect copyright.ＰＥＮＡＮＡEeDVLfyTsk
引引起某些特定情緒，我們可以主動進入相關的情331Please respect copyright.ＰＥＮＡＮＡX3z3lxL6fj
境中。我們在客廳中，也常常用到這些技巧。 想緩331Please respect copyright.ＰＥＮＡＮＡ4IJLR6YxCR
解緩解壓力，我們可以選擇暫時放下工作，離開令331Please respect copyright.ＰＥＮＡＮＡtxI3lvgfV3
自己覺得有壓力的環境。又或者想感受快感時，便331Please respect copyright.ＰＥＮＡＮＡxEXzgjRkMP
會約好友把酒談歡不過，要善用這招並不容易，因331Please respect copyright.ＰＥＮＡＮＡBSK9vfpMF7
為人很難 準確的預料未來的情緒反應，與多年不見331Please respect copyright.ＰＥＮＡＮＡwHKPNP7egB
的朋友聚舊，最後會有什麼反應，很難說得準。故331Please respect copyright.ＰＥＮＡＮＡr4Fg6YRzUK
此，我們往往無法準確而適當地判斷應避免或接近331Please respect copyright.ＰＥＮＡＮＡIEpV3OO0dC
某種情境。331Please respect copyright.ＰＥＮＡＮＡIQRK1xvSnv
We can think of many emotion-related situations.331Please respect copyright.ＰＥＮＡＮＡBj1wC824Il
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 get331Please respect copyright.ＰＥＮＡＮＡwuwSj66pPr
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.331Please respect copyright.ＰＥＮＡＮＡKaL74vCslZ
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 will331Please respect copyright.ＰＥＮＡＮＡgDj0zAk65T
happen in the end when you get together with331Please respect copyright.ＰＥＮＡＮＡsOzOOLFthm
friends you have not seen for many
years It's hard to be precise. Therefore, we are331Please respect copyright.ＰＥＮＡＮＡmDNppiEBsk
often unable to accurately and appropriately judge331Please respect copyright.ＰＥＮＡＮＡUfYXBoq3fC
which situations to avoid or approach.331Please respect copyright.ＰＥＮＡＮＡ6L2jTrLBqH
Modification 調整/修改331Please respect copyright.ＰＥＮＡＮＡAZJNZA0bLk
2.(Situation modification)(情境調整)331Please respect copyright.ＰＥＮＡＮＡUXF6QkTgTk
有時我們縱使難以選擇周圍的情境但仍可靠的個人331Please respect copyright.ＰＥＮＡＮＡhDeLuoreIh
行為調整。情境調整是修改外在，周圍（而非內心331Please respect copyright.ＰＥＮＡＮＡNZ6oxfNKuI
世界）的情境以改變環境帶來的情緒影響。例如如331Please respect copyright.ＰＥＮＡＮＡkwoEH3qx51
果我們突然遇上上前度的話 ，我們可透過預測自身331Please respect copyright.ＰＥＮＡＮＡJFakA02mkT
情緒和可能出現的反應去決定要不要和他（她）說331Please respect copyright.ＰＥＮＡＮＡRqS79Nt4Os
話，又或者調節個性的內容，身體距離等，造成不331Please respect copyright.ＰＥＮＡＮＡzLrK0k1can
想要或達致想要的情緒，如避免尷尬， 或保留自然331Please respect copyright.ＰＥＮＡＮＡv6zdeUEJBR
。331Please respect copyright.ＰＥＮＡＮＡtf9RB7hYlt
Sometimes, even though it is difficult to choose the331Please respect copyright.ＰＥＮＡＮＡyoomxaDLlI
surrounding situation, we still rely on personal331Please respect copyright.ＰＥＮＡＮＡzoA6dIPh3e
behavior adjustment. Situational adjustment is to331Please respect copyright.ＰＥＮＡＮＡSu69pJFIwP
modify the external and surrounding (not the inner331Please respect copyright.ＰＥＮＡＮＡJMqX8l72WR
world) situation to change the emotional
impact of the environment. For example, if we331Please respect copyright.ＰＥＮＡＮＡjLZfEhf69h
suddenly meet the former degree, we can predict331Please respect copyright.ＰＥＮＡＮＡygi9NBTk6D
our own emotions and possible reactions to decide331Please respect copyright.ＰＥＮＡＮＡh79ypHxj5t
whether to talk to him or her, or adjust the content331Please respect copyright.ＰＥＮＡＮＡnEiaNT4wdN
of the conversation, physical distance, etc., to331Please respect copyright.ＰＥＮＡＮＡdz7isSxdob
avoid unwanted or achieve Desired emotions,331Please respect copyright.ＰＥＮＡＮＡgxS2J5MX6D
such as avoiding embarrassment, or staying as331Please respect copyright.ＰＥＮＡＮＡO8Zop5Wtvi
natural as possible.331Please respect copyright.ＰＥＮＡＮＡhGSHwGvRj0
Attentional 注意331Please respect copyright.ＰＥＮＡＮＡDcn8LROcOL
Deployment 部署/ 投放331Please respect copyright.ＰＥＮＡＮＡO7tMyubCW8
3.(Attentional deployment)(注意投放)331Please respect copyright.ＰＥＮＡＮＡ31M28VUPXj
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠331Please respect copyright.ＰＥＮＡＮＡ5IfBpDxbPj
的個人行為調整。雖然如此，四周環境及他人的反331Please respect copyright.ＰＥＮＡＮＡIqTOOSZtep
應甚至可能不如我們預期。我們的周圍環境和生活331Please respect copyright.ＰＥＮＡＮＡWGsPRp3bVd
之中實際上還充滿了許許多多其他事物 ，而部分的331Please respect copyright.ＰＥＮＡＮＡW5OPZJCFhx
事物會超過大機會引起適當的情緒反應。這個將注331Please respect copyright.ＰＥＮＡＮＡlQuY8i1ver
意力集中或轉移開的過程，就是注意投放。其中一331Please respect copyright.ＰＥＮＡＮＡf00GaLmWk8
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331Please respect copyright.ＰＥＮＡＮＡiLJ1jNiB2Q
擇專注 下次面試機會或自己的其他興趣，這樣我們331Please respect copyright.ＰＥＮＡＮＡqED7kqo1FH
可以減少相關情緒的出現及其帶來的影響。適用範331Please respect copyright.ＰＥＮＡＮＡC8rDg1CXAU
圍方面，有研究指出，它在應對高強度的情緒時，331Please respect copyright.ＰＥＮＡＮＡOFSJ6izzMZ
由於易於應用，因此比起其他 方法有效。而且，沉331Please respect copyright.ＰＥＮＡＮＡ3Loj8dRwQK
思（反芻）和憂慮（令人擔憂）等也算是把關注由331Please respect copyright.ＰＥＮＡＮＡq9kYVTMBHO
情緒分散至思考，以免直接受情緒影響的方法，不331Please respect copyright.ＰＥＮＡＮＡIRxH9tBMrx
過這些方法可能會使人的思想集中在而不是情緒上331Please respect copyright.ＰＥＮＡＮＡWQVtaAnpHf
，最後 “樹洞香港Futee Thisking heent”可能會適度331Please respect copyright.ＰＥＮＡＮＡp8INmWrE8a
得其反，造成造成的情緒影響。331Please respect copyright.ＰＥＮＡＮＡ5eLU5JdvzB
Sometimes even though it is difficult to choose the331Please respect copyright.ＰＥＮＡＮＡ5Bjna4m0MB
surrounding situation, we still rely on personal331Please respect copyright.ＰＥＮＡＮＡFWRRQT0De3
behavior adjustment. Even so, the surrounding331Please respect copyright.ＰＥＮＡＮＡBJc43s3oGd
environment and the reactions of others may still331Please respect copyright.ＰＥＮＡＮＡRStxBBNalO
be worse than we expected. Our surrounding331Please respect copyright.ＰＥＮＡＮＡPSMQ2OWoUT
environment and life are actually full of many other331Please respect copyright.ＰＥＮＡＮＡa1YDxqL5F1
things, and some things have a greater chance of331Please respect copyright.ＰＥＮＡＮＡHu5JmapOp5
eliciting appropriate
emotional reactions. This process of focusing or331Please respect copyright.ＰＥＮＡＮＡNsikQ1AZ7M
removing one's attention is to pay attention. One331Please respect copyright.ＰＥＮＡＮＡvITn6T2tdL
of the main methods is to distraction. For example,331Please respect copyright.ＰＥＮＡＮＡMpRJgCeKeP
if you are frustrated in your job search, you can331Please respect copyright.ＰＥＮＡＮＡ0oopK7t3Mz
choose to focus on the next interview opportunity331Please respect copyright.ＰＥＮＡＮＡB31dNmav1c
or your other interests, so that we can reduce the331Please respect copyright.ＰＥＮＡＮＡIwhic4og9t
appearance of related emotions and their impact.331Please respect copyright.ＰＥＮＡＮＡzj7ucNrsWP
In terms of scope of application, some studies331Please respect copyright.ＰＥＮＡＮＡWLK9dkri4I
have pointed out that it is more effective than other331Please respect copyright.ＰＥＮＡＮＡz5a66j5yax
methods because it is easy to apply when dealing331Please respect copyright.ＰＥＮＡＮＡfbnuEPFDGO
with high-intensity emotions. In addition,331Please respect copyright.ＰＥＮＡＮＡMc8va0FRSK
rumination and worrying can also be regarded as331Please respect copyright.ＰＥＮＡＮＡGllgjNOZqX
methods for distracting attention from emotions to331Please respect copyright.ＰＥＮＡＮＡAZn185J0l2
thinking, so as not to be directly affected by331Please respect copyright.ＰＥＮＡＮＡjxmaSlvWGs
emotions, but these methods may cause people to331Please respect copyright.ＰＥＮＡＮＡ5u9DcZ67G7
focus on negative emotions, which may be331Please respect copyright.ＰＥＮＡＮＡuN02HB8slX
counterproductive
in the end. , Causing greater emotional impact.331Please respect copyright.ＰＥＮＡＮＡasTTjpINhz
"Tree Hole Hong Kong Futee Thisking heent331Please respect copyright.ＰＥＮＡＮＡrcFUoYzpLF
Cognitive 認知性331Please respect copyright.ＰＥＮＡＮＡ0kFM3uAuup
change 改變/變化331Please respect copyright.ＰＥＮＡＮＡnkjcnmov7V
trian 訓練331Please respect copyright.ＰＥＮＡＮＡF4qFthowI1
4.(Cognitive change)(改變認知)331Please respect copyright.ＰＥＮＡＮＡzWxJfOErRN
不過，事情的好與壞往往只是角度和認知的問題，331Please respect copyright.ＰＥＮＡＮＡA9kErdSH0B
所以如果我們可改變對情況的評估，從而改變其 情331Please respect copyright.ＰＥＮＡＮＡ4mxiupHzhH
緒暗示。而改變認知中的主要方法之一，是重新評331Please respect copyright.ＰＥＮＡＮＡ9sL7W0dJlb
估認知（認知重新評估）。它的意思是透過重新演331Please respect copyright.ＰＥＮＡＮＡBjEH6AilLF
譯譯事件的會義，以改變事件的情緒影響。如果我331Please respect copyright.ＰＥＮＡＮＡrXKimKN37B
們考試不及格，好友卻 考了第一，我們或會有嫉妒331Please respect copyright.ＰＥＮＡＮＡBhraKKA0bh
忌，埋怨等反應，但如果我們改變這一事的理解，331Please respect copyright.ＰＥＮＡＮＡ2IycYlA9e1
解釋為為好友自豪，並決定見賢思齊的話，便可以331Please respect copyright.ＰＥＮＡＮＡTA6kv17d1i
把它的情緒轉化為正面，甚至 化作動力。而心理學331Please respect copyright.ＰＥＮＡＮＡH9wvIFWa5g
研究亦指出，這方法對我們健康和人際關係都有正331Please respect copyright.ＰＥＮＡＮＡQFRVBeJ9c8
面影響；不過，它由於難以克服，往往較適用於應331Please respect copyright.ＰＥＮＡＮＡ3r5ROJwG4w
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 utee331Please respect copyright.ＰＥＮＡＮＡtWP8jBo3kK
Thiking Phontnct。331Please respect copyright.ＰＥＮＡＮＡXMdZYXBzaj
Although the above three methods are effective,331Please respect copyright.ＰＥＮＡＮＡuervc0nJRc
they have not really changed the causal331Please respect copyright.ＰＥＮＡＮＡMFggYffPPD
relationship between the situation and our331Please respect copyright.ＰＥＮＡＮＡhwC1hVlXk5
emotions. However, whether things are good or331Please respect copyright.ＰＥＮＡＮＡTYaDr7OTjX
bad is often just a matter of perspective and331Please respect copyright.ＰＥＮＡＮＡDSwXwQ4qAA
perception, so if we can change our assessment of331Please respect copyright.ＰＥＮＡＮＡMwW2Zuhprr
the situation, we can change its emotional331Please respect copyright.ＰＥＮＡＮＡjJ3Yeh8Dnt
meaning. One of the main ways to change331Please respect copyright.ＰＥＮＡＮＡioYu3FsNHX
cognition is to re-evaluate cognition (cognitive331Please respect copyright.ＰＥＮＡＮＡzjyi0tv5Mr
reappraisal). It means to change the emotional331Please respect copyright.ＰＥＮＡＮＡa2TaWgkFTm
impact of the event by reinterpreting the meaning331Please respect copyright.ＰＥＮＡＮＡ3Fx64vem5B
of the event. If we fail the exam and our friend331Please respect copyright.ＰＥＮＡＮＡQeaEdsUAt4
gets the first place, we may react with jealousy and331Please respect copyright.ＰＥＮＡＮＡodJVpbNH3k
complaint, but if we change our understanding of331Please respect copyright.ＰＥＮＡＮＡ5Tluzonks6
the matter and interpret it as being proud of a331Please respect copyright.ＰＥＮＡＮＡ6oDMlVOU0C
friend and decide to
see the best, we can Negative emotions turn into331Please respect copyright.ＰＥＮＡＮＡNas3RWvjf9
positive, even into motivation. And psychological331Please respect copyright.ＰＥＮＡＮＡjn0cy8gWEh
research also pointed out that this method has a331Please respect copyright.ＰＥＮＡＮＡBfNX8NVGip
positive impact on our health and interpersonal331Please respect copyright.ＰＥＮＡＮＡaxHVSqnvmF
relationships; however, because of its greater331Please respect copyright.ＰＥＮＡＮＡnW2MdR6k8f
difficulty, it is often more suitable for coping with331Please respect copyright.ＰＥＮＡＮＡncSXj2MHEv
lower-intensity emotions, and it is more likely to be331Please respect copyright.ＰＥＮＡＮＡFhqycMRRZC
used in certain situations. It will happen in331Please respect copyright.ＰＥＮＡＮＡ3pWVXmTOZd
batches. "Tree Hole Hong Kong THK utee Thiking331Please respect copyright.ＰＥＮＡＮＡbBVy5CHwWW
Phontnct.331Please respect copyright.ＰＥＮＡＮＡiMSMO2j29e
response 反應/響應331Please respect copyright.ＰＥＮＡＮＡ0l9lbrMkpN
modulation 調製331Please respect copyright.ＰＥＮＡＮＡJQOGbtJKz7
5.(Response modulation)(反應調製)331Please respect copyright.ＰＥＮＡＮＡos6AyEHwYD
此方法和上面某些方法有相當大的差異：前原因是331Please respect copyright.ＰＥＮＡＮＡ17LgULfBPA
因為用於出現情緒反應之前，被合稱為“前攝調節331Please respect copyright.ＰＥＮＡＮＡHWYRXYX85g
”（antcedent-focused）；第五種由於用於發生情緒331Please respect copyright.ＰＥＮＡＮＡzoC4ionXUc
反應後， 反應調製當中有大量涉及不同類型行為，331Please respect copyright.ＰＥＮＡＮＡ7JKsHfIiRd
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331Please respect copyright.ＰＥＮＡＮＡhGMoGqpOZw
，我們也必須考慮 另外，壓抑表達（表情抑制）也331Please respect copyright.ＰＥＮＡＮＡ02a8Hv3Zpr
是一個方法把情緒忍住不表達出來，雖然對控製表331Please respect copyright.ＰＥＮＡＮＡuEkr3wx5Rx
情，心率等有一定 用處，分數開始重新評估認知，331Please respect copyright.ＰＥＮＡＮＡubVhAfislX
它對克制的情緒作用減少：而因為它更刻意意，所331Please respect copyright.ＰＥＮＡＮＡwqjujQOzsY
耗用能量代謝：它也可能損害我們表達正面情緒的331Please respect copyright.ＰＥＮＡＮＡkjDoNbnb1P
能力，減少我們的社交能力，對 如果真的要使用此331Please respect copyright.ＰＥＮＡＮＡB1wj4vbRC7
方法，也適當小心使用。“樹洞香港THK utee331Please respect copyright.ＰＥＮＡＮＡaLGVzNwiNa
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱331Please respect copyright.ＰＥＮＡＮＡIkq0PZLQP9
症症狀有正向關係），因此相形見細。331Please respect copyright.ＰＥＮＡＮＡZHFgqy3VjG
This method is quite different from the above four331Please respect copyright.ＰＥＮＡＮＡlVQpp7n5AI
methods: the first four are collectively called331Please respect copyright.ＰＥＮＡＮＡDN1lbS8hew
"antecedent-focused" because they are used331Please respect copyright.ＰＥＮＡＮＡm9YA2JZEY6
before emotional reactions occur; the fifth one is331Please respect copyright.ＰＥＮＡＮＡxDl9n1rNJV
used after emotional reactions occur. Are331Please respect copyright.ＰＥＮＡＮＡJGEwI6FZw2
classified as "response-focused"). Many of the331Please respect copyright.ＰＥＮＡＮＡFNUHMJNapn
response modulations involve different types of331Please respect copyright.ＰＥＮＡＮＡ2W11pkzBmN
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain331Please respect copyright.ＰＥＮＡＮＡhCg22Y24SE
effects on emotional management; however, we331Please respect copyright.ＰＥＮＡＮＡzHtq6sH42q
must also consider the long-term impact of these331Please respect copyright.ＰＥＮＡＮＡP2cL5vEvTW
methods on our physical and mental health to331Please respect copyright.ＰＥＮＡＮＡ3pS1wl0wdo
prevent Problems such as alcohol and drug331Please respect copyright.ＰＥＮＡＮＡztIavR1vIf
abuse. In addition, expressive suppression is also331Please respect copyright.ＰＥＮＡＮＡ55tgSQ92GF
a method to suppress emotions. Although it is331Please respect copyright.ＰＥＮＡＮＡW7gcAPvcSw
useful for controlling expressions and heart rate, it331Please respect copyright.ＰＥＮＡＮＡtTOsgz92wN
has a lower effect on restraining negative emotions331Please respect copyright.ＰＥＮＡＮＡ6mC3S8MNif
than reevaluating cognition: and because it is more331Please respect copyright.ＰＥＮＡＮＡ2jnAkq3JqS
effective. To be deliberate, it consumes more331Please respect copyright.ＰＥＮＡＮＡUvxhpDAZb6
energy: it may also damage our ability to express331Please respect copyright.ＰＥＮＡＮＡr9Tf938h5y
positive emotions, weaken our social skills, and is331Please respect copyright.ＰＥＮＡＮＡCxiCty2z4H
unhealthy for physical and mental development331Please respect copyright.ＰＥＮＡＮＡmu2HizS7V5
(for example, it has a positive relationship with331Please respect copyright.ＰＥＮＡＮＡzyeiQuX5Ql
depression symptoms), so it is different. If you331Please respect copyright.ＰＥＮＡＮＡ5ztVIlT6WN
really want to use
this method, you should also use it carefully. "Tree331Please respect copyright.ＰＥＮＡＮＡmTZmet9YHs
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」