Relieve 緩解279Please respect copyright.ＰＥＮＡＮＡd2EAaRUgow
Situation 情境/情況279Please respect copyright.ＰＥＮＡＮＡcIgWYioGu7
Selection 選擇279Please respect copyright.ＰＥＮＡＮＡpq2W4w2aqg
Accurately 準確279Please respect copyright.ＰＥＮＡＮＡpG3JGRuCqe
comfortable 舒服的279Please respect copyright.ＰＥＮＡＮＡxCE667rfZH
emotion-related 情緒相關279Please respect copyright.ＰＥＮＡＮＡiFYZpjdw0a
pressured 壓力大279Please respect copyright.ＰＥＮＡＮＡY47sM0B09t
1.(Situation selection)（情境選擇）279Please respect copyright.ＰＥＮＡＮＡqFAyzo10DN
我們在酒吧，我們會感到舒暢：在面對課本時，我279Please respect copyright.ＰＥＮＡＮＡYgQhCPeTVL
們會感到有壓力。情境選擇涉及選擇避免或接近某279Please respect copyright.ＰＥＮＡＮＡUi91f2cV0M
些特殊的情況。選擇避免開或減少 某些情境時，我279Please respect copyright.ＰＥＮＡＮＡaRb0BqdMIi
們可以減低出現相對應情緒的機會；反之，如果想279Please respect copyright.ＰＥＮＡＮＡUTfCH3hBSa
引引起某些特定情緒，我們可以主動進入相關的情279Please respect copyright.ＰＥＮＡＮＡLwJwFHh4pW
境中。我們在客廳中，也常常用到這些技巧。 想緩279Please respect copyright.ＰＥＮＡＮＡjM8g2EmSNN
解緩解壓力，我們可以選擇暫時放下工作，離開令279Please respect copyright.ＰＥＮＡＮＡ1kbrZim4as
自己覺得有壓力的環境。又或者想感受快感時，便279Please respect copyright.ＰＥＮＡＮＡD8qJGSbZQF
會約好友把酒談歡不過，要善用這招並不容易，因279Please respect copyright.ＰＥＮＡＮＡWzJoCjbFTi
為人很難 準確的預料未來的情緒反應，與多年不見279Please respect copyright.ＰＥＮＡＮＡqeFXPch6tq
的朋友聚舊，最後會有什麼反應，很難說得準。故279Please respect copyright.ＰＥＮＡＮＡ6LsIdk9ZL9
此，我們往往無法準確而適當地判斷應避免或接近279Please respect copyright.ＰＥＮＡＮＡFujPBkZX9X
某種情境。279Please respect copyright.ＰＥＮＡＮＡ7u434xd4EL
We can think of many emotion-related situations.279Please respect copyright.ＰＥＮＡＮＡm39VdlTiIp
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 get279Please respect copyright.ＰＥＮＡＮＡ56pG23EQy9
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.279Please respect copyright.ＰＥＮＡＮＡOm64UACnYb
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 will279Please respect copyright.ＰＥＮＡＮＡlouLY55YKy
happen in the end when you get together with279Please respect copyright.ＰＥＮＡＮＡZyZtLKjmV6
friends you have not seen for many
years It's hard to be precise. Therefore, we are279Please respect copyright.ＰＥＮＡＮＡiXcnHl5gyi
often unable to accurately and appropriately judge279Please respect copyright.ＰＥＮＡＮＡRekkd5aCth
which situations to avoid or approach.279Please respect copyright.ＰＥＮＡＮＡqfV24VvYRo
Modification 調整/修改279Please respect copyright.ＰＥＮＡＮＡ7gzMsvLyGO
2.(Situation modification)(情境調整)279Please respect copyright.ＰＥＮＡＮＡBfnzCOjLnW
有時我們縱使難以選擇周圍的情境但仍可靠的個人279Please respect copyright.ＰＥＮＡＮＡ7pGgYKSR3n
行為調整。情境調整是修改外在，周圍（而非內心279Please respect copyright.ＰＥＮＡＮＡkY1DLQXl91
世界）的情境以改變環境帶來的情緒影響。例如如279Please respect copyright.ＰＥＮＡＮＡgnn1al7iNj
果我們突然遇上上前度的話 ，我們可透過預測自身279Please respect copyright.ＰＥＮＡＮＡ4vdsqDxNdC
情緒和可能出現的反應去決定要不要和他（她）說279Please respect copyright.ＰＥＮＡＮＡrQ2kAxO2iK
話，又或者調節個性的內容，身體距離等，造成不279Please respect copyright.ＰＥＮＡＮＡF9dTqECpKK
想要或達致想要的情緒，如避免尷尬， 或保留自然279Please respect copyright.ＰＥＮＡＮＡ5iUoNePUn4
。279Please respect copyright.ＰＥＮＡＮＡEvJ77mFZ1z
Sometimes, even though it is difficult to choose the279Please respect copyright.ＰＥＮＡＮＡc8DVF37SAI
surrounding situation, we still rely on personal279Please respect copyright.ＰＥＮＡＮＡdOYGMnULDc
behavior adjustment. Situational adjustment is to279Please respect copyright.ＰＥＮＡＮＡWPYBzVoFMl
modify the external and surrounding (not the inner279Please respect copyright.ＰＥＮＡＮＡG91KkwR0Ie
world) situation to change the emotional
impact of the environment. For example, if we279Please respect copyright.ＰＥＮＡＮＡFNbiau4QMI
suddenly meet the former degree, we can predict279Please respect copyright.ＰＥＮＡＮＡI4yMXm9MTN
our own emotions and possible reactions to decide279Please respect copyright.ＰＥＮＡＮＡrcfqT7UR56
whether to talk to him or her, or adjust the content279Please respect copyright.ＰＥＮＡＮＡEdHuEc3ILo
of the conversation, physical distance, etc., to279Please respect copyright.ＰＥＮＡＮＡPndbyo6qrP
avoid unwanted or achieve Desired emotions,279Please respect copyright.ＰＥＮＡＮＡJplhaLfCcO
such as avoiding embarrassment, or staying as279Please respect copyright.ＰＥＮＡＮＡ3l1NJkiznA
natural as possible.279Please respect copyright.ＰＥＮＡＮＡC3XiCy4DHu
Attentional 注意279Please respect copyright.ＰＥＮＡＮＡPg6AafMQib
Deployment 部署/ 投放279Please respect copyright.ＰＥＮＡＮＡOdMJHRsahb
3.(Attentional deployment)(注意投放)279Please respect copyright.ＰＥＮＡＮＡl1MMHtB2mQ
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠279Please respect copyright.ＰＥＮＡＮＡ4ackvTN6sL
的個人行為調整。雖然如此，四周環境及他人的反279Please respect copyright.ＰＥＮＡＮＡ2N2X06FjWM
應甚至可能不如我們預期。我們的周圍環境和生活279Please respect copyright.ＰＥＮＡＮＡzZmYXHEipv
之中實際上還充滿了許許多多其他事物 ，而部分的279Please respect copyright.ＰＥＮＡＮＡnMNIBTgRvW
事物會超過大機會引起適當的情緒反應。這個將注279Please respect copyright.ＰＥＮＡＮＡR6DpG9pbVg
意力集中或轉移開的過程，就是注意投放。其中一279Please respect copyright.ＰＥＮＡＮＡ4hojd7vGfa
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279Please respect copyright.ＰＥＮＡＮＡa6kseAh1SU
擇專注 下次面試機會或自己的其他興趣，這樣我們279Please respect copyright.ＰＥＮＡＮＡOYkHZkUebn
可以減少相關情緒的出現及其帶來的影響。適用範279Please respect copyright.ＰＥＮＡＮＡ9z7t3hlLIs
圍方面，有研究指出，它在應對高強度的情緒時，279Please respect copyright.ＰＥＮＡＮＡcf7yP7ZmY6
由於易於應用，因此比起其他 方法有效。而且，沉279Please respect copyright.ＰＥＮＡＮＡPVqndEJady
思（反芻）和憂慮（令人擔憂）等也算是把關注由279Please respect copyright.ＰＥＮＡＮＡqpY22AOaQC
情緒分散至思考，以免直接受情緒影響的方法，不279Please respect copyright.ＰＥＮＡＮＡKUu1LhbCvl
過這些方法可能會使人的思想集中在而不是情緒上279Please respect copyright.ＰＥＮＡＮＡARQ0I0e5BL
，最後 “樹洞香港Futee Thisking heent”可能會適度279Please respect copyright.ＰＥＮＡＮＡ5FWLUoyiss
得其反，造成造成的情緒影響。279Please respect copyright.ＰＥＮＡＮＡcrMg1UZYZW
Sometimes even though it is difficult to choose the279Please respect copyright.ＰＥＮＡＮＡntZZkbyJfY
surrounding situation, we still rely on personal279Please respect copyright.ＰＥＮＡＮＡRDHjgI2zLa
behavior adjustment. Even so, the surrounding279Please respect copyright.ＰＥＮＡＮＡLnex386IjK
environment and the reactions of others may still279Please respect copyright.ＰＥＮＡＮＡKmypMKKFmT
be worse than we expected. Our surrounding279Please respect copyright.ＰＥＮＡＮＡ47OZYwg1tV
environment and life are actually full of many other279Please respect copyright.ＰＥＮＡＮＡ1rUwwWpv2g
things, and some things have a greater chance of279Please respect copyright.ＰＥＮＡＮＡOXVkyLoMGj
eliciting appropriate
emotional reactions. This process of focusing or279Please respect copyright.ＰＥＮＡＮＡ2L6Nl67YA7
removing one's attention is to pay attention. One279Please respect copyright.ＰＥＮＡＮＡ9c5l6zdWF5
of the main methods is to distraction. For example,279Please respect copyright.ＰＥＮＡＮＡPdHYD4G1Cj
if you are frustrated in your job search, you can279Please respect copyright.ＰＥＮＡＮＡuabiGN1AxJ
choose to focus on the next interview opportunity279Please respect copyright.ＰＥＮＡＮＡmB4W7aZPZW
or your other interests, so that we can reduce the279Please respect copyright.ＰＥＮＡＮＡPlxx8CUjCb
appearance of related emotions and their impact.279Please respect copyright.ＰＥＮＡＮＡVxSNQiL0VQ
In terms of scope of application, some studies279Please respect copyright.ＰＥＮＡＮＡtKkOWqXro8
have pointed out that it is more effective than other279Please respect copyright.ＰＥＮＡＮＡsgz51DIDHp
methods because it is easy to apply when dealing279Please respect copyright.ＰＥＮＡＮＡ27Uq4apmsi
with high-intensity emotions. In addition,279Please respect copyright.ＰＥＮＡＮＡyUz6tvdeVQ
rumination and worrying can also be regarded as279Please respect copyright.ＰＥＮＡＮＡYFxiwoRqS4
methods for distracting attention from emotions to279Please respect copyright.ＰＥＮＡＮＡawu4Ym0yHQ
thinking, so as not to be directly affected by279Please respect copyright.ＰＥＮＡＮＡH2aUKSl0by
emotions, but these methods may cause people to279Please respect copyright.ＰＥＮＡＮＡeiZyPOZ0s5
focus on negative emotions, which may be279Please respect copyright.ＰＥＮＡＮＡRhMziR9U6K
counterproductive
in the end. , Causing greater emotional impact.279Please respect copyright.ＰＥＮＡＮＡUSuGX69oRX
"Tree Hole Hong Kong Futee Thisking heent279Please respect copyright.ＰＥＮＡＮＡJtcKvnpton
Cognitive 認知性279Please respect copyright.ＰＥＮＡＮＡugJPWp5T7z
change 改變/變化279Please respect copyright.ＰＥＮＡＮＡ0SQMfkDuc0
trian 訓練279Please respect copyright.ＰＥＮＡＮＡcxwXKGMmX2
4.(Cognitive change)(改變認知)279Please respect copyright.ＰＥＮＡＮＡk4DudDVZTb
不過，事情的好與壞往往只是角度和認知的問題，279Please respect copyright.ＰＥＮＡＮＡIcs9SKsswa
所以如果我們可改變對情況的評估，從而改變其 情279Please respect copyright.ＰＥＮＡＮＡXzwJjUVsWC
緒暗示。而改變認知中的主要方法之一，是重新評279Please respect copyright.ＰＥＮＡＮＡmBbfCgLLx8
估認知（認知重新評估）。它的意思是透過重新演279Please respect copyright.ＰＥＮＡＮＡytxR3dE0oD
譯譯事件的會義，以改變事件的情緒影響。如果我279Please respect copyright.ＰＥＮＡＮＡoRFIzy1FMC
們考試不及格，好友卻 考了第一，我們或會有嫉妒279Please respect copyright.ＰＥＮＡＮＡp5EIJ7KhLZ
忌，埋怨等反應，但如果我們改變這一事的理解，279Please respect copyright.ＰＥＮＡＮＡ5keHGselGn
解釋為為好友自豪，並決定見賢思齊的話，便可以279Please respect copyright.ＰＥＮＡＮＡj5dpo8CnvR
把它的情緒轉化為正面，甚至 化作動力。而心理學279Please respect copyright.ＰＥＮＡＮＡGJHOTdK8A6
研究亦指出，這方法對我們健康和人際關係都有正279Please respect copyright.ＰＥＮＡＮＡo2IK2VcX5u
面影響；不過，它由於難以克服，往往較適用於應279Please respect copyright.ＰＥＮＡＮＡk1oWcrgK28
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 utee279Please respect copyright.ＰＥＮＡＮＡdVV5dSrbNW
Thiking Phontnct。279Please respect copyright.ＰＥＮＡＮＡptD2TXohBK
Although the above three methods are effective,279Please respect copyright.ＰＥＮＡＮＡ6nZRBIo4os
they have not really changed the causal279Please respect copyright.ＰＥＮＡＮＡnAVZjxigvF
relationship between the situation and our279Please respect copyright.ＰＥＮＡＮＡ4yQoYnShCe
emotions. However, whether things are good or279Please respect copyright.ＰＥＮＡＮＡF5CvLiX7mw
bad is often just a matter of perspective and279Please respect copyright.ＰＥＮＡＮＡVCguPmkITx
perception, so if we can change our assessment of279Please respect copyright.ＰＥＮＡＮＡn9vgd5sENX
the situation, we can change its emotional279Please respect copyright.ＰＥＮＡＮＡTtM46aTKx4
meaning. One of the main ways to change279Please respect copyright.ＰＥＮＡＮＡBqFVw8o6QW
cognition is to re-evaluate cognition (cognitive279Please respect copyright.ＰＥＮＡＮＡW0SinOtInO
reappraisal). It means to change the emotional279Please respect copyright.ＰＥＮＡＮＡ0YchuZwAOT
impact of the event by reinterpreting the meaning279Please respect copyright.ＰＥＮＡＮＡ5ZD58rUZJv
of the event. If we fail the exam and our friend279Please respect copyright.ＰＥＮＡＮＡrdL0Y7okRC
gets the first place, we may react with jealousy and279Please respect copyright.ＰＥＮＡＮＡssPwxMuzZn
complaint, but if we change our understanding of279Please respect copyright.ＰＥＮＡＮＡyEk9UEoj8X
the matter and interpret it as being proud of a279Please respect copyright.ＰＥＮＡＮＡusSQoJ7YWI
friend and decide to
see the best, we can Negative emotions turn into279Please respect copyright.ＰＥＮＡＮＡUayyw3xHWu
positive, even into motivation. And psychological279Please respect copyright.ＰＥＮＡＮＡcmzWcVd6OA
research also pointed out that this method has a279Please respect copyright.ＰＥＮＡＮＡ06FCiVi3B3
positive impact on our health and interpersonal279Please respect copyright.ＰＥＮＡＮＡnUIqdwX7nT
relationships; however, because of its greater279Please respect copyright.ＰＥＮＡＮＡEkvG8IjkcY
difficulty, it is often more suitable for coping with279Please respect copyright.ＰＥＮＡＮＡQ9ozfTu4y3
lower-intensity emotions, and it is more likely to be279Please respect copyright.ＰＥＮＡＮＡKDP2DvQdMX
used in certain situations. It will happen in279Please respect copyright.ＰＥＮＡＮＡYiDadQu8BI
batches. "Tree Hole Hong Kong THK utee Thiking279Please respect copyright.ＰＥＮＡＮＡgoEW0UdXQi
Phontnct.279Please respect copyright.ＰＥＮＡＮＡOXvufo6RDr
response 反應/響應279Please respect copyright.ＰＥＮＡＮＡeQJygrRxKv
modulation 調製279Please respect copyright.ＰＥＮＡＮＡX5vVuNRpZZ
5.(Response modulation)(反應調製)279Please respect copyright.ＰＥＮＡＮＡIGcMDTEFXv
此方法和上面某些方法有相當大的差異：前原因是279Please respect copyright.ＰＥＮＡＮＡUKfBBNZdXF
因為用於出現情緒反應之前，被合稱為“前攝調節279Please respect copyright.ＰＥＮＡＮＡ4t5fVNorRj
”（antcedent-focused）；第五種由於用於發生情緒279Please respect copyright.ＰＥＮＡＮＡFBO56QDovI
反應後， 反應調製當中有大量涉及不同類型行為，279Please respect copyright.ＰＥＮＡＮＡwiuy4UVwF9
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279Please respect copyright.ＰＥＮＡＮＡDvvbCqUAO9
，我們也必須考慮 另外，壓抑表達（表情抑制）也279Please respect copyright.ＰＥＮＡＮＡy9GX0YybWA
是一個方法把情緒忍住不表達出來，雖然對控製表279Please respect copyright.ＰＥＮＡＮＡhIXbRthO0N
情，心率等有一定 用處，分數開始重新評估認知，279Please respect copyright.ＰＥＮＡＮＡWZpzjds2en
它對克制的情緒作用減少：而因為它更刻意意，所279Please respect copyright.ＰＥＮＡＮＡWIlLXnKFVg
耗用能量代謝：它也可能損害我們表達正面情緒的279Please respect copyright.ＰＥＮＡＮＡ8im5eEEkS7
能力，減少我們的社交能力，對 如果真的要使用此279Please respect copyright.ＰＥＮＡＮＡkUv0RCFhgx
方法，也適當小心使用。“樹洞香港THK utee279Please respect copyright.ＰＥＮＡＮＡbaKFIXZoF9
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱279Please respect copyright.ＰＥＮＡＮＡvOzXGHrdk5
症症狀有正向關係），因此相形見細。279Please respect copyright.ＰＥＮＡＮＡND17HJcBSW
This method is quite different from the above four279Please respect copyright.ＰＥＮＡＮＡqVxm57pvBc
methods: the first four are collectively called279Please respect copyright.ＰＥＮＡＮＡIvcFH1Z9M4
"antecedent-focused" because they are used279Please respect copyright.ＰＥＮＡＮＡEYzUMjKoEK
before emotional reactions occur; the fifth one is279Please respect copyright.ＰＥＮＡＮＡhNjCFzy6Yq
used after emotional reactions occur. Are279Please respect copyright.ＰＥＮＡＮＡsrEIao0oAt
classified as "response-focused"). Many of the279Please respect copyright.ＰＥＮＡＮＡdHVQ5FOq4z
response modulations involve different types of279Please respect copyright.ＰＥＮＡＮＡHaIkIJASii
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain279Please respect copyright.ＰＥＮＡＮＡlHhSoUUVvF
effects on emotional management; however, we279Please respect copyright.ＰＥＮＡＮＡocgknyvsEm
must also consider the long-term impact of these279Please respect copyright.ＰＥＮＡＮＡBDDQt5025c
methods on our physical and mental health to279Please respect copyright.ＰＥＮＡＮＡgKpZ979jNI
prevent Problems such as alcohol and drug279Please respect copyright.ＰＥＮＡＮＡz0AGfggmZo
abuse. In addition, expressive suppression is also279Please respect copyright.ＰＥＮＡＮＡCFccI76zvy
a method to suppress emotions. Although it is279Please respect copyright.ＰＥＮＡＮＡQsmT6kheJT
useful for controlling expressions and heart rate, it279Please respect copyright.ＰＥＮＡＮＡD7T8u6Hz1K
has a lower effect on restraining negative emotions279Please respect copyright.ＰＥＮＡＮＡRxaYYHaPHH
than reevaluating cognition: and because it is more279Please respect copyright.ＰＥＮＡＮＡPBgtIJO7KF
effective. To be deliberate, it consumes more279Please respect copyright.ＰＥＮＡＮＡOuUzDoWBVc
energy: it may also damage our ability to express279Please respect copyright.ＰＥＮＡＮＡRYKrcduUYk
positive emotions, weaken our social skills, and is279Please respect copyright.ＰＥＮＡＮＡgYonDZKdwl
unhealthy for physical and mental development279Please respect copyright.ＰＥＮＡＮＡcLbStsTJqF
(for example, it has a positive relationship with279Please respect copyright.ＰＥＮＡＮＡUHyzmg84YB
depression symptoms), so it is different. If you279Please respect copyright.ＰＥＮＡＮＡAE4dhJldtU
really want to use
this method, you should also use it carefully. "Tree279Please respect copyright.ＰＥＮＡＮＡodrmL8iOeu
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」