Relieve 緩解392Please respect copyright.ＰＥＮＡＮＡInw6ieJJHW
Situation 情境/情況392Please respect copyright.ＰＥＮＡＮＡETfx8vIw9u
Selection 選擇392Please respect copyright.ＰＥＮＡＮＡem4QocmlXZ
Accurately 準確392Please respect copyright.ＰＥＮＡＮＡyCZaNq744R
comfortable 舒服的392Please respect copyright.ＰＥＮＡＮＡtg3agObhPX
emotion-related 情緒相關392Please respect copyright.ＰＥＮＡＮＡdriGlVaAyr
pressured 壓力大392Please respect copyright.ＰＥＮＡＮＡqdAfPzIqqk
1.(Situation selection)（情境選擇）392Please respect copyright.ＰＥＮＡＮＡjEMH9f5eUw
我們在酒吧，我們會感到舒暢：在面對課本時，我392Please respect copyright.ＰＥＮＡＮＡkSqeo4b6ld
們會感到有壓力。情境選擇涉及選擇避免或接近某392Please respect copyright.ＰＥＮＡＮＡVMJ1CJwnru
些特殊的情況。選擇避免開或減少 某些情境時，我392Please respect copyright.ＰＥＮＡＮＡwbbkmEhfpr
們可以減低出現相對應情緒的機會；反之，如果想392Please respect copyright.ＰＥＮＡＮＡATNq71zKNR
引引起某些特定情緒，我們可以主動進入相關的情392Please respect copyright.ＰＥＮＡＮＡEURLWU0LbZ
境中。我們在客廳中，也常常用到這些技巧。 想緩392Please respect copyright.ＰＥＮＡＮＡoP0B0f94xe
解緩解壓力，我們可以選擇暫時放下工作，離開令392Please respect copyright.ＰＥＮＡＮＡwSh8pPJkzr
自己覺得有壓力的環境。又或者想感受快感時，便392Please respect copyright.ＰＥＮＡＮＡL0csG6SDpL
會約好友把酒談歡不過，要善用這招並不容易，因392Please respect copyright.ＰＥＮＡＮＡKkERlGbK0K
為人很難 準確的預料未來的情緒反應，與多年不見392Please respect copyright.ＰＥＮＡＮＡArNbjtZRX9
的朋友聚舊，最後會有什麼反應，很難說得準。故392Please respect copyright.ＰＥＮＡＮＡC3OkuRQddw
此，我們往往無法準確而適當地判斷應避免或接近392Please respect copyright.ＰＥＮＡＮＡ3CZ0Lby7iZ
某種情境。392Please respect copyright.ＰＥＮＡＮＡKMkMCoqgxC
We can think of many emotion-related situations.392Please respect copyright.ＰＥＮＡＮＡEsKcSSoC9g
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 get392Please respect copyright.ＰＥＮＡＮＡJh1re8drHM
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.392Please respect copyright.ＰＥＮＡＮＡxv1ainhVU8
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 will392Please respect copyright.ＰＥＮＡＮＡu1sp3yQe6h
happen in the end when you get together with392Please respect copyright.ＰＥＮＡＮＡVBbx0ZlQBZ
friends you have not seen for many
years It's hard to be precise. Therefore, we are392Please respect copyright.ＰＥＮＡＮＡSLxzTe17Dh
often unable to accurately and appropriately judge392Please respect copyright.ＰＥＮＡＮＡvOBxN8GHm5
which situations to avoid or approach.392Please respect copyright.ＰＥＮＡＮＡ2eqMZKdmjP
Modification 調整/修改392Please respect copyright.ＰＥＮＡＮＡNmkHHGgKVV
2.(Situation modification)(情境調整)392Please respect copyright.ＰＥＮＡＮＡ3qlYIxCNlK
有時我們縱使難以選擇周圍的情境但仍可靠的個人392Please respect copyright.ＰＥＮＡＮＡisF93yHaaK
行為調整。情境調整是修改外在，周圍（而非內心392Please respect copyright.ＰＥＮＡＮＡa0CS6kMrED
世界）的情境以改變環境帶來的情緒影響。例如如392Please respect copyright.ＰＥＮＡＮＡuKRIdmIFDR
果我們突然遇上上前度的話 ，我們可透過預測自身392Please respect copyright.ＰＥＮＡＮＡO86ECN0cxM
情緒和可能出現的反應去決定要不要和他（她）說392Please respect copyright.ＰＥＮＡＮＡ4bDhIJnklk
話，又或者調節個性的內容，身體距離等，造成不392Please respect copyright.ＰＥＮＡＮＡWgcSOZzMTV
想要或達致想要的情緒，如避免尷尬， 或保留自然392Please respect copyright.ＰＥＮＡＮＡGyllpRxtvA
。392Please respect copyright.ＰＥＮＡＮＡNWrhLLUcVy
Sometimes, even though it is difficult to choose the392Please respect copyright.ＰＥＮＡＮＡ3Z2024jrNh
surrounding situation, we still rely on personal392Please respect copyright.ＰＥＮＡＮＡgGWiCYYQUg
behavior adjustment. Situational adjustment is to392Please respect copyright.ＰＥＮＡＮＡVQrwMkLXBQ
modify the external and surrounding (not the inner392Please respect copyright.ＰＥＮＡＮＡ7FJAF0EwAC
world) situation to change the emotional
impact of the environment. For example, if we392Please respect copyright.ＰＥＮＡＮＡoJo2v70Bbj
suddenly meet the former degree, we can predict392Please respect copyright.ＰＥＮＡＮＡ6Bti30yjXQ
our own emotions and possible reactions to decide392Please respect copyright.ＰＥＮＡＮＡHlrMYb7hQu
whether to talk to him or her, or adjust the content392Please respect copyright.ＰＥＮＡＮＡXeCn7R7feY
of the conversation, physical distance, etc., to392Please respect copyright.ＰＥＮＡＮＡPEJ3jIuuvA
avoid unwanted or achieve Desired emotions,392Please respect copyright.ＰＥＮＡＮＡZhztR62MLd
such as avoiding embarrassment, or staying as392Please respect copyright.ＰＥＮＡＮＡapYna14inq
natural as possible.392Please respect copyright.ＰＥＮＡＮＡr7mcoh3Uh4
Attentional 注意392Please respect copyright.ＰＥＮＡＮＡAsVKI4WWFV
Deployment 部署/ 投放392Please respect copyright.ＰＥＮＡＮＡJttfh0tw26
3.(Attentional deployment)(注意投放)392Please respect copyright.ＰＥＮＡＮＡliTSCNoJ8I
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠392Please respect copyright.ＰＥＮＡＮＡ9XCob4j2tU
的個人行為調整。雖然如此，四周環境及他人的反392Please respect copyright.ＰＥＮＡＮＡCuYhfkW318
應甚至可能不如我們預期。我們的周圍環境和生活392Please respect copyright.ＰＥＮＡＮＡ1ssRXZExSq
之中實際上還充滿了許許多多其他事物 ，而部分的392Please respect copyright.ＰＥＮＡＮＡXZW1rWAKmj
事物會超過大機會引起適當的情緒反應。這個將注392Please respect copyright.ＰＥＮＡＮＡ8A5wvcmJqo
意力集中或轉移開的過程，就是注意投放。其中一392Please respect copyright.ＰＥＮＡＮＡk4EB7T16hL
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392Please respect copyright.ＰＥＮＡＮＡ4GeHDIn0iE
擇專注 下次面試機會或自己的其他興趣，這樣我們392Please respect copyright.ＰＥＮＡＮＡVanYyT6jGa
可以減少相關情緒的出現及其帶來的影響。適用範392Please respect copyright.ＰＥＮＡＮＡc9GVuKDFJm
圍方面，有研究指出，它在應對高強度的情緒時，392Please respect copyright.ＰＥＮＡＮＡcQaL5qQZXQ
由於易於應用，因此比起其他 方法有效。而且，沉392Please respect copyright.ＰＥＮＡＮＡ6TQqXgioOg
思（反芻）和憂慮（令人擔憂）等也算是把關注由392Please respect copyright.ＰＥＮＡＮＡwQyFmt5UON
情緒分散至思考，以免直接受情緒影響的方法，不392Please respect copyright.ＰＥＮＡＮＡVnFHRiFzdQ
過這些方法可能會使人的思想集中在而不是情緒上392Please respect copyright.ＰＥＮＡＮＡkSk4tBVUJe
，最後 “樹洞香港Futee Thisking heent”可能會適度392Please respect copyright.ＰＥＮＡＮＡAF7UPlGCgf
得其反，造成造成的情緒影響。392Please respect copyright.ＰＥＮＡＮＡPGmZrJM80m
Sometimes even though it is difficult to choose the392Please respect copyright.ＰＥＮＡＮＡQi6HYFmuqL
surrounding situation, we still rely on personal392Please respect copyright.ＰＥＮＡＮＡbkqobAyLLK
behavior adjustment. Even so, the surrounding392Please respect copyright.ＰＥＮＡＮＡFaijWbwO4C
environment and the reactions of others may still392Please respect copyright.ＰＥＮＡＮＡTzGzG9PwkS
be worse than we expected. Our surrounding392Please respect copyright.ＰＥＮＡＮＡvlSkHfeZoc
environment and life are actually full of many other392Please respect copyright.ＰＥＮＡＮＡINkJwyfJWO
things, and some things have a greater chance of392Please respect copyright.ＰＥＮＡＮＡ6bfNqsSGEI
eliciting appropriate
emotional reactions. This process of focusing or392Please respect copyright.ＰＥＮＡＮＡToucljsTb1
removing one's attention is to pay attention. One392Please respect copyright.ＰＥＮＡＮＡUUCur6qmRV
of the main methods is to distraction. For example,392Please respect copyright.ＰＥＮＡＮＡ0Sn9w24Z4r
if you are frustrated in your job search, you can392Please respect copyright.ＰＥＮＡＮＡOUZqQMG75s
choose to focus on the next interview opportunity392Please respect copyright.ＰＥＮＡＮＡYpnaFslCHm
or your other interests, so that we can reduce the392Please respect copyright.ＰＥＮＡＮＡcdHb7ez8Et
appearance of related emotions and their impact.392Please respect copyright.ＰＥＮＡＮＡVvbTngA2nM
In terms of scope of application, some studies392Please respect copyright.ＰＥＮＡＮＡ2BCl0tDrxO
have pointed out that it is more effective than other392Please respect copyright.ＰＥＮＡＮＡjeydTy3HJv
methods because it is easy to apply when dealing392Please respect copyright.ＰＥＮＡＮＡo9XRwEpIKh
with high-intensity emotions. In addition,392Please respect copyright.ＰＥＮＡＮＡWQIPaH7NXT
rumination and worrying can also be regarded as392Please respect copyright.ＰＥＮＡＮＡV0gO6kwElg
methods for distracting attention from emotions to392Please respect copyright.ＰＥＮＡＮＡcz0F8gOWLI
thinking, so as not to be directly affected by392Please respect copyright.ＰＥＮＡＮＡUbuIey5kP1
emotions, but these methods may cause people to392Please respect copyright.ＰＥＮＡＮＡXZ1slnHQ0O
focus on negative emotions, which may be392Please respect copyright.ＰＥＮＡＮＡ4B9AXHq3dk
counterproductive
in the end. , Causing greater emotional impact.392Please respect copyright.ＰＥＮＡＮＡA5K089V4QM
"Tree Hole Hong Kong Futee Thisking heent392Please respect copyright.ＰＥＮＡＮＡWOMY0mvUz8
Cognitive 認知性392Please respect copyright.ＰＥＮＡＮＡgNZJbSBr1I
change 改變/變化392Please respect copyright.ＰＥＮＡＮＡUoHyJR0ZPk
trian 訓練392Please respect copyright.ＰＥＮＡＮＡzK0xAgPZe5
4.(Cognitive change)(改變認知)392Please respect copyright.ＰＥＮＡＮＡm5ZRiasq12
不過，事情的好與壞往往只是角度和認知的問題，392Please respect copyright.ＰＥＮＡＮＡBzx4AfcBKw
所以如果我們可改變對情況的評估，從而改變其 情392Please respect copyright.ＰＥＮＡＮＡCd6DOfaXaK
緒暗示。而改變認知中的主要方法之一，是重新評392Please respect copyright.ＰＥＮＡＮＡbEviIznynG
估認知（認知重新評估）。它的意思是透過重新演392Please respect copyright.ＰＥＮＡＮＡ4d1mqkGvaK
譯譯事件的會義，以改變事件的情緒影響。如果我392Please respect copyright.ＰＥＮＡＮＡqmU42CjCU0
們考試不及格，好友卻 考了第一，我們或會有嫉妒392Please respect copyright.ＰＥＮＡＮＡbuISaY8RXF
忌，埋怨等反應，但如果我們改變這一事的理解，392Please respect copyright.ＰＥＮＡＮＡFejdb8D9mS
解釋為為好友自豪，並決定見賢思齊的話，便可以392Please respect copyright.ＰＥＮＡＮＡFRDdRQmOAg
把它的情緒轉化為正面，甚至 化作動力。而心理學392Please respect copyright.ＰＥＮＡＮＡimoO4DHlfx
研究亦指出，這方法對我們健康和人際關係都有正392Please respect copyright.ＰＥＮＡＮＡK8ZcAvIFv3
面影響；不過，它由於難以克服，往往較適用於應392Please respect copyright.ＰＥＮＡＮＡHTw0D1S0Rr
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 utee392Please respect copyright.ＰＥＮＡＮＡaWfdSsqtTB
Thiking Phontnct。392Please respect copyright.ＰＥＮＡＮＡ0V8PzgEShD
Although the above three methods are effective,392Please respect copyright.ＰＥＮＡＮＡfCgYUhF7iF
they have not really changed the causal392Please respect copyright.ＰＥＮＡＮＡcb3A1EGKYg
relationship between the situation and our392Please respect copyright.ＰＥＮＡＮＡbQVH7aruQ3
emotions. However, whether things are good or392Please respect copyright.ＰＥＮＡＮＡ3OG9G8FIWi
bad is often just a matter of perspective and392Please respect copyright.ＰＥＮＡＮＡQKKvG2hN8w
perception, so if we can change our assessment of392Please respect copyright.ＰＥＮＡＮＡHqksDDKAZy
the situation, we can change its emotional392Please respect copyright.ＰＥＮＡＮＡzSu5GM8AXc
meaning. One of the main ways to change392Please respect copyright.ＰＥＮＡＮＡYeg2gkfDXZ
cognition is to re-evaluate cognition (cognitive392Please respect copyright.ＰＥＮＡＮＡXk5OFasfhM
reappraisal). It means to change the emotional392Please respect copyright.ＰＥＮＡＮＡJ0S8gnx8Aw
impact of the event by reinterpreting the meaning392Please respect copyright.ＰＥＮＡＮＡmsqF3i6pCJ
of the event. If we fail the exam and our friend392Please respect copyright.ＰＥＮＡＮＡG9q8WdpHAV
gets the first place, we may react with jealousy and392Please respect copyright.ＰＥＮＡＮＡAIS161vBwA
complaint, but if we change our understanding of392Please respect copyright.ＰＥＮＡＮＡPEJFQMkLrO
the matter and interpret it as being proud of a392Please respect copyright.ＰＥＮＡＮＡXq5WioxCry
friend and decide to
see the best, we can Negative emotions turn into392Please respect copyright.ＰＥＮＡＮＡUs2flytV9u
positive, even into motivation. And psychological392Please respect copyright.ＰＥＮＡＮＡh0BECPcuGG
research also pointed out that this method has a392Please respect copyright.ＰＥＮＡＮＡqnxTAW6Oin
positive impact on our health and interpersonal392Please respect copyright.ＰＥＮＡＮＡgal6x5Z29p
relationships; however, because of its greater392Please respect copyright.ＰＥＮＡＮＡKheSezFnPQ
difficulty, it is often more suitable for coping with392Please respect copyright.ＰＥＮＡＮＡSgqLNgSfPx
lower-intensity emotions, and it is more likely to be392Please respect copyright.ＰＥＮＡＮＡ1RJpopb9Cm
used in certain situations. It will happen in392Please respect copyright.ＰＥＮＡＮＡLg7w1ftNFf
batches. "Tree Hole Hong Kong THK utee Thiking392Please respect copyright.ＰＥＮＡＮＡ39StgugLr2
Phontnct.392Please respect copyright.ＰＥＮＡＮＡs9wxyxEQ6E
response 反應/響應392Please respect copyright.ＰＥＮＡＮＡt5ghojDjLy
modulation 調製392Please respect copyright.ＰＥＮＡＮＡsNyamovOGc
5.(Response modulation)(反應調製)392Please respect copyright.ＰＥＮＡＮＡGIF4Cs9f7x
此方法和上面某些方法有相當大的差異：前原因是392Please respect copyright.ＰＥＮＡＮＡSbbfSWwzYc
因為用於出現情緒反應之前，被合稱為“前攝調節392Please respect copyright.ＰＥＮＡＮＡCo5z7AbUgl
”（antcedent-focused）；第五種由於用於發生情緒392Please respect copyright.ＰＥＮＡＮＡ2l1YtbbVZ6
反應後， 反應調製當中有大量涉及不同類型行為，392Please respect copyright.ＰＥＮＡＮＡwV01Qn7gA9
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392Please respect copyright.ＰＥＮＡＮＡ1YLWYSQUE1
，我們也必須考慮 另外，壓抑表達（表情抑制）也392Please respect copyright.ＰＥＮＡＮＡPFStuRvWmA
是一個方法把情緒忍住不表達出來，雖然對控製表392Please respect copyright.ＰＥＮＡＮＡk6q4mjHj1h
情，心率等有一定 用處，分數開始重新評估認知，392Please respect copyright.ＰＥＮＡＮＡSkd4gOsC6G
它對克制的情緒作用減少：而因為它更刻意意，所392Please respect copyright.ＰＥＮＡＮＡBkNkZ4DByZ
耗用能量代謝：它也可能損害我們表達正面情緒的392Please respect copyright.ＰＥＮＡＮＡmijcDdzHEa
能力，減少我們的社交能力，對 如果真的要使用此392Please respect copyright.ＰＥＮＡＮＡIYW8JhcHto
方法，也適當小心使用。“樹洞香港THK utee392Please respect copyright.ＰＥＮＡＮＡPMSutX6SPR
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱392Please respect copyright.ＰＥＮＡＮＡk7JLkYOxeT
症症狀有正向關係），因此相形見細。392Please respect copyright.ＰＥＮＡＮＡOBnGGfImBS
This method is quite different from the above four392Please respect copyright.ＰＥＮＡＮＡ9jfqAewTdY
methods: the first four are collectively called392Please respect copyright.ＰＥＮＡＮＡ2F2q8EwOwC
"antecedent-focused" because they are used392Please respect copyright.ＰＥＮＡＮＡPQ90UF0b4n
before emotional reactions occur; the fifth one is392Please respect copyright.ＰＥＮＡＮＡSojr2Sxndq
used after emotional reactions occur. Are392Please respect copyright.ＰＥＮＡＮＡshTqvEjIGp
classified as "response-focused"). Many of the392Please respect copyright.ＰＥＮＡＮＡh3iYIhSCvw
response modulations involve different types of392Please respect copyright.ＰＥＮＡＮＡrCTN5XeKYg
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain392Please respect copyright.ＰＥＮＡＮＡ9Hz9QUNsi0
effects on emotional management; however, we392Please respect copyright.ＰＥＮＡＮＡ21sNLgCUgI
must also consider the long-term impact of these392Please respect copyright.ＰＥＮＡＮＡnftmGbuqrp
methods on our physical and mental health to392Please respect copyright.ＰＥＮＡＮＡyBGjXZiLKt
prevent Problems such as alcohol and drug392Please respect copyright.ＰＥＮＡＮＡWS7YIkkgXW
abuse. In addition, expressive suppression is also392Please respect copyright.ＰＥＮＡＮＡkKK7XUf6nf
a method to suppress emotions. Although it is392Please respect copyright.ＰＥＮＡＮＡteDrUm4tzD
useful for controlling expressions and heart rate, it392Please respect copyright.ＰＥＮＡＮＡPSUHbaDhER
has a lower effect on restraining negative emotions392Please respect copyright.ＰＥＮＡＮＡNIqr5izOJy
than reevaluating cognition: and because it is more392Please respect copyright.ＰＥＮＡＮＡnCVGKD2NaP
effective. To be deliberate, it consumes more392Please respect copyright.ＰＥＮＡＮＡS0nSR4trsy
energy: it may also damage our ability to express392Please respect copyright.ＰＥＮＡＮＡncKQHwo7cm
positive emotions, weaken our social skills, and is392Please respect copyright.ＰＥＮＡＮＡjUi5rJjlTb
unhealthy for physical and mental development392Please respect copyright.ＰＥＮＡＮＡTh7PWHyf3M
(for example, it has a positive relationship with392Please respect copyright.ＰＥＮＡＮＡtemv7dGsJ9
depression symptoms), so it is different. If you392Please respect copyright.ＰＥＮＡＮＡn9C5CxMKnS
really want to use
this method, you should also use it carefully. "Tree392Please respect copyright.ＰＥＮＡＮＡLxoc0QrW4Q
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」