Relieve 緩解140Please respect copyright.PENANAM5BwWI4K8s
Situation 情境/情況140Please respect copyright.PENANAv9JsQzPHRr
Selection 選擇140Please respect copyright.PENANAFgKnnKDvrw
Accurately 準確140Please respect copyright.PENANA52RTgbfduS
comfortable 舒服的140Please respect copyright.PENANAksFtFnQgpq
emotion-related 情緒相關140Please respect copyright.PENANA89HMu1nQXD
pressured 壓力大140Please respect copyright.PENANA7BRyWWMCcx
1.(Situation selection)(情境選擇)140Please respect copyright.PENANA37UfEo44fE
我們在酒吧,我們會感到舒暢:在面對課本時,我140Please respect copyright.PENANAnMqo2OJNWn
們會感到有壓力。情境選擇涉及選擇避免或接近某140Please respect copyright.PENANAWk29XHjfwQ
些特殊的情況。選擇避免開或減少 某些情境時,我140Please respect copyright.PENANALcd97FZfqY
們可以減低出現相對應情緒的機會;反之,如果想140Please respect copyright.PENANAiUzgDAfnvB
引引起某些特定情緒,我們可以主動進入相關的情140Please respect copyright.PENANAaZVbxW6HtE
境中。我們在客廳中,也常常用到這些技巧。 想緩140Please respect copyright.PENANApgzbGyR88R
解緩解壓力,我們可以選擇暫時放下工作,離開令140Please respect copyright.PENANAvahPVnjJ80
自己覺得有壓力的環境。又或者想感受快感時,便140Please respect copyright.PENANAE0AwZ5lTRi
會約好友把酒談歡不過,要善用這招並不容易,因140Please respect copyright.PENANAbQmTXKX0mZ
為人很難 準確的預料未來的情緒反應,與多年不見140Please respect copyright.PENANAvkcY5XWYve
的朋友聚舊,最後會有什麼反應,很難說得準。故140Please respect copyright.PENANAHGScQkYrfz
此,我們往往無法準確而適當地判斷應避免或接近140Please respect copyright.PENANA9h9IEIs4UE
某種情境。140Please respect copyright.PENANA2k1ffIxXCB
We can think of many emotion-related situations.140Please respect copyright.PENANAST4nIbqwC6
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 get140Please respect copyright.PENANAfLiQqVxwza
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.140Please respect copyright.PENANAfTatuX9ytu
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 will140Please respect copyright.PENANANu1Njj4BRM
happen in the end when you get together with140Please respect copyright.PENANA6n2OcEpYCn
friends you have not seen for many
years It's hard to be precise. Therefore, we are140Please respect copyright.PENANAVzEeIWusEs
often unable to accurately and appropriately judge140Please respect copyright.PENANA0QwNAkxily
which situations to avoid or approach.140Please respect copyright.PENANAFLrXe12Lvu
Modification 調整/修改140Please respect copyright.PENANAjtlQqpYFKl
2.(Situation modification)(情境調整)140Please respect copyright.PENANA4OITTX9q1z
有時我們縱使難以選擇周圍的情境但仍可靠的個人140Please respect copyright.PENANALsQbONRvrJ
行為調整。情境調整是修改外在,周圍(而非內心140Please respect copyright.PENANAunQCDtGEGW
世界)的情境以改變環境帶來的情緒影響。例如如140Please respect copyright.PENANAVPEY682pPK
果我們突然遇上上前度的話 ,我們可透過預測自身140Please respect copyright.PENANAXtSsAuyVD6
情緒和可能出現的反應去決定要不要和他(她)說140Please respect copyright.PENANAEx5PcxGrDw
話,又或者調節個性的內容,身體距離等,造成不140Please respect copyright.PENANAuU37m7NEZP
想要或達致想要的情緒,如避免尷尬, 或保留自然140Please respect copyright.PENANAkC0tTPvJ7E
。140Please respect copyright.PENANAcfUVAtOq7a
Sometimes, even though it is difficult to choose the140Please respect copyright.PENANAvnhz3R4ZKA
surrounding situation, we still rely on personal140Please respect copyright.PENANANTW80vElUa
behavior adjustment. Situational adjustment is to140Please respect copyright.PENANA0mFK7h6JoS
modify the external and surrounding (not the inner140Please respect copyright.PENANAjKovnjIg51
world) situation to change the emotional
impact of the environment. For example, if we140Please respect copyright.PENANAVkaqDmQoVd
suddenly meet the former degree, we can predict140Please respect copyright.PENANArKukzb5p62
our own emotions and possible reactions to decide140Please respect copyright.PENANAKXgghglUuI
whether to talk to him or her, or adjust the content140Please respect copyright.PENANA51FMquxJJw
of the conversation, physical distance, etc., to140Please respect copyright.PENANAoaKnUetAgN
avoid unwanted or achieve Desired emotions,140Please respect copyright.PENANA9c4hzHlHFr
such as avoiding embarrassment, or staying as140Please respect copyright.PENANAEqjBpWHin9
natural as possible.140Please respect copyright.PENANADHE25KzANj
Attentional 注意140Please respect copyright.PENANA3cPGTwntm7
Deployment 部署/ 投放140Please respect copyright.PENANAvqGpp7Ia1w
3.(Attentional deployment)(注意投放)140Please respect copyright.PENANAuI7KWfP6UU
有時我們縱使難以抉擇圍繞周圍的情境,但仍可靠140Please respect copyright.PENANA2mjKk11UeL
的個人行為調整。雖然如此,四周環境及他人的反140Please respect copyright.PENANAoRYQ6ds5Zl
應甚至可能不如我們預期。我們的周圍環境和生活140Please respect copyright.PENANAExQ6zcI3DM
之中實際上還充滿了許許多多其他事物 ,而部分的140Please respect copyright.PENANAK70i8aHNnz
事物會超過大機會引起適當的情緒反應。這個將注140Please respect copyright.PENANAQTPxgBY6GJ
意力集中或轉移開的過程,就是注意投放。其中一140Please respect copyright.PENANAbEiwdQlr5z
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140Please respect copyright.PENANAtmsOSMY5vO
擇專注 下次面試機會或自己的其他興趣,這樣我們140Please respect copyright.PENANAnqImQW7trP
可以減少相關情緒的出現及其帶來的影響。適用範140Please respect copyright.PENANAHRKZxu7HJq
圍方面,有研究指出,它在應對高強度的情緒時,140Please respect copyright.PENANArR5cETb1DY
由於易於應用,因此比起其他 方法有效。而且,沉140Please respect copyright.PENANANZGJE4Htej
思(反芻)和憂慮(令人擔憂)等也算是把關注由140Please respect copyright.PENANAPKa6Crqlek
情緒分散至思考,以免直接受情緒影響的方法,不140Please respect copyright.PENANAVWLxQiN91i
過這些方法可能會使人的思想集中在而不是情緒上140Please respect copyright.PENANArnSSDv9os9
,最後 “樹洞香港Futee Thisking heent”可能會適度140Please respect copyright.PENANA50Hl9j8RDJ
得其反,造成造成的情緒影響。140Please respect copyright.PENANAHurhbMSiGH
Sometimes even though it is difficult to choose the140Please respect copyright.PENANAzBgoWJbraj
surrounding situation, we still rely on personal140Please respect copyright.PENANAYSlHtcVzxa
behavior adjustment. Even so, the surrounding140Please respect copyright.PENANAF5zdqqbyL8
environment and the reactions of others may still140Please respect copyright.PENANAYLc4zVLLXd
be worse than we expected. Our surrounding140Please respect copyright.PENANAABRsmFll5C
environment and life are actually full of many other140Please respect copyright.PENANAGJ3nvTa1nX
things, and some things have a greater chance of140Please respect copyright.PENANATmQxk9heWr
eliciting appropriate
emotional reactions. This process of focusing or140Please respect copyright.PENANAA6eDCbQfx4
removing one's attention is to pay attention. One140Please respect copyright.PENANAMyB3SttavT
of the main methods is to distraction. For example,140Please respect copyright.PENANA0nUYR6d5A5
if you are frustrated in your job search, you can140Please respect copyright.PENANAheeQ7xkq9D
choose to focus on the next interview opportunity140Please respect copyright.PENANApZtwxm50jx
or your other interests, so that we can reduce the140Please respect copyright.PENANAtdz7VQkXqZ
appearance of related emotions and their impact.140Please respect copyright.PENANA7DRHGj0pp5
In terms of scope of application, some studies140Please respect copyright.PENANAevbMopB1Ae
have pointed out that it is more effective than other140Please respect copyright.PENANABe9iFOrWPX
methods because it is easy to apply when dealing140Please respect copyright.PENANAA5PWnD05AN
with high-intensity emotions. In addition,140Please respect copyright.PENANAIhJr295fua
rumination and worrying can also be regarded as140Please respect copyright.PENANAuhnZMgTOTg
methods for distracting attention from emotions to140Please respect copyright.PENANArwRYK7UYuT
thinking, so as not to be directly affected by140Please respect copyright.PENANA4F521jwa8t
emotions, but these methods may cause people to140Please respect copyright.PENANA7yLJ72RXCP
focus on negative emotions, which may be140Please respect copyright.PENANAfq8qvwCDde
counterproductive
in the end. , Causing greater emotional impact.140Please respect copyright.PENANA7SEq1HlWzP
"Tree Hole Hong Kong Futee Thisking heent140Please respect copyright.PENANAFBnmoVygKM
Cognitive 認知性140Please respect copyright.PENANAl3CO6DhSkJ
change 改變/變化140Please respect copyright.PENANAuxTNWpigt2
trian 訓練140Please respect copyright.PENANAuX3Td2e2EC
4.(Cognitive change)(改變認知)140Please respect copyright.PENANASONpjadXGO
不過,事情的好與壞往往只是角度和認知的問題,140Please respect copyright.PENANAlYnwdZI9fl
所以如果我們可改變對情況的評估,從而改變其 情140Please respect copyright.PENANAmKWC8kSg5P
緒暗示。而改變認知中的主要方法之一,是重新評140Please respect copyright.PENANA6tQ8fG4tdX
估認知(認知重新評估)。它的意思是透過重新演140Please respect copyright.PENANA5MANPmn70U
譯譯事件的會義,以改變事件的情緒影響。如果我140Please respect copyright.PENANA2GPl4wSYom
們考試不及格,好友卻 考了第一,我們或會有嫉妒140Please respect copyright.PENANAqDATTNGrw6
忌,埋怨等反應,但如果我們改變這一事的理解,140Please respect copyright.PENANAtUfEaPoHlX
解釋為為好友自豪,並決定見賢思齊的話,便可以140Please respect copyright.PENANAtVkjQsAnJ3
把它的情緒轉化為正面,甚至 化作動力。而心理學140Please respect copyright.PENANAobN3EyJPvg
研究亦指出,這方法對我們健康和人際關係都有正140Please respect copyright.PENANAfhiClyiTiu
面影響;不過,它由於難以克服,往往較適用於應140Please respect copyright.PENANAY4zduejh1D
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 utee140Please respect copyright.PENANAgJ9xyqe1v8
Thiking Phontnct。140Please respect copyright.PENANA3I60cjPOlH
Although the above three methods are effective,140Please respect copyright.PENANAR67klcWfPV
they have not really changed the causal140Please respect copyright.PENANAPFQfzMBru0
relationship between the situation and our140Please respect copyright.PENANAuofNGxeOBR
emotions. However, whether things are good or140Please respect copyright.PENANAYsU8Na88D5
bad is often just a matter of perspective and140Please respect copyright.PENANAoSUBO1K4oE
perception, so if we can change our assessment of140Please respect copyright.PENANAHWqENti4N9
the situation, we can change its emotional140Please respect copyright.PENANAsOslbtRpNG
meaning. One of the main ways to change140Please respect copyright.PENANA2XZNUHDrA5
cognition is to re-evaluate cognition (cognitive140Please respect copyright.PENANAmaCF9cFEEV
reappraisal). It means to change the emotional140Please respect copyright.PENANAPYypuzgODx
impact of the event by reinterpreting the meaning140Please respect copyright.PENANA8BrnaOccI1
of the event. If we fail the exam and our friend140Please respect copyright.PENANAVeHZYZhdSd
gets the first place, we may react with jealousy and140Please respect copyright.PENANAFmkdHFOnAH
complaint, but if we change our understanding of140Please respect copyright.PENANAxvUa4Z94dH
the matter and interpret it as being proud of a140Please respect copyright.PENANAHf6Zz3OnZm
friend and decide to
see the best, we can Negative emotions turn into140Please respect copyright.PENANAjyghRzjwcj
positive, even into motivation. And psychological140Please respect copyright.PENANAbtw6Mfp7b0
research also pointed out that this method has a140Please respect copyright.PENANAaHEyUdlCYg
positive impact on our health and interpersonal140Please respect copyright.PENANAacDtmR8nFv
relationships; however, because of its greater140Please respect copyright.PENANAfkn35VnSjz
difficulty, it is often more suitable for coping with140Please respect copyright.PENANAOLQyS70jlz
lower-intensity emotions, and it is more likely to be140Please respect copyright.PENANAGu0iLqRz3d
used in certain situations. It will happen in140Please respect copyright.PENANAfihuUvKg7S
batches. "Tree Hole Hong Kong THK utee Thiking140Please respect copyright.PENANA9SZsJnHZHU
Phontnct.140Please respect copyright.PENANAtpNBq2wI15
response 反應/響應140Please respect copyright.PENANAfzOH67fr5E
modulation 調製140Please respect copyright.PENANAScDSEE7KjQ
5.(Response modulation)(反應調製)140Please respect copyright.PENANAsGNSCQVYJw
此方法和上面某些方法有相當大的差異:前原因是140Please respect copyright.PENANAd8vyxzeCch
因為用於出現情緒反應之前,被合稱為“前攝調節140Please respect copyright.PENANAAU5pHkp4lz
”(antcedent-focused);第五種由於用於發生情緒140Please respect copyright.PENANAlt8g9gsrsK
反應後, 反應調製當中有大量涉及不同類型行為,140Please respect copyright.PENANAbO8Iq21l4f
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140Please respect copyright.PENANAcO0loAI1Bb
,我們也必須考慮 另外,壓抑表達(表情抑制)也140Please respect copyright.PENANAgrvZo5f2en
是一個方法把情緒忍住不表達出來,雖然對控製表140Please respect copyright.PENANAYT15Aze6N7
情,心率等有一定 用處,分數開始重新評估認知,140Please respect copyright.PENANAGXmIGgtWp1
它對克制的情緒作用減少:而因為它更刻意意,所140Please respect copyright.PENANAuKBUzmHlzI
耗用能量代謝:它也可能損害我們表達正面情緒的140Please respect copyright.PENANAY0JbXCGtMX
能力,減少我們的社交能力,對 如果真的要使用此140Please respect copyright.PENANAiBzFuO8871
方法,也適當小心使用。“樹洞香港THK utee140Please respect copyright.PENANAyspYITke01
Thiking Phontnct”(肢體發育也不健康(例如和抑鬱140Please respect copyright.PENANAzw2o84yHlQ
症症狀有正向關係),因此相形見細。140Please respect copyright.PENANAS07AJf2Da8
This method is quite different from the above four140Please respect copyright.PENANABFqLaQK6kg
methods: the first four are collectively called140Please respect copyright.PENANAYC4Dp1MFbL
"antecedent-focused" because they are used140Please respect copyright.PENANAtfPgHRZ583
before emotional reactions occur; the fifth one is140Please respect copyright.PENANAMdvyaMgqAX
used after emotional reactions occur. Are140Please respect copyright.PENANAicOqBETKod
classified as "response-focused"). Many of the140Please respect copyright.PENANASF5lzQWNy2
response modulations involve different types of140Please respect copyright.PENANAgeejWp5nze
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain140Please respect copyright.PENANAvD5H6C4Ijb
effects on emotional management; however, we140Please respect copyright.PENANAyafWlAWHHb
must also consider the long-term impact of these140Please respect copyright.PENANAymtKEBH7Vr
methods on our physical and mental health to140Please respect copyright.PENANAa4V6G8dVPk
prevent Problems such as alcohol and drug140Please respect copyright.PENANA3JFMU3y2a7
abuse. In addition, expressive suppression is also140Please respect copyright.PENANAOuPFzKkiiV
a method to suppress emotions. Although it is140Please respect copyright.PENANAVG3ReMl1Pi
useful for controlling expressions and heart rate, it140Please respect copyright.PENANAXDzXsAmfrB
has a lower effect on restraining negative emotions140Please respect copyright.PENANANL5XykaIpw
than reevaluating cognition: and because it is more140Please respect copyright.PENANAaXBIBmMwkh
effective. To be deliberate, it consumes more140Please respect copyright.PENANAxwNN9HuZSL
energy: it may also damage our ability to express140Please respect copyright.PENANAZlElonOwOk
positive emotions, weaken our social skills, and is140Please respect copyright.PENANACfE3xkDqB9
unhealthy for physical and mental development140Please respect copyright.PENANADgnRKcGLkt
(for example, it has a positive relationship with140Please respect copyright.PENANAE2grVcpTDg
depression symptoms), so it is different. If you140Please respect copyright.PENANAJz6Jvcw5Qa
really want to use
this method, you should also use it carefully. "Tree140Please respect copyright.PENANA2zSHvtAEYF
Hole Hong Kong THK utee Thiking Phontnct.