Relieve 緩解141Please respect copyright.ＰＥＮＡＮＡLh5i37BMDY
Situation 情境/情況141Please respect copyright.ＰＥＮＡＮＡ5sXcilyx0V
Selection 選擇141Please respect copyright.ＰＥＮＡＮＡUPQSC9cOx8
Accurately 準確141Please respect copyright.ＰＥＮＡＮＡBKonN00ygE
comfortable 舒服的141Please respect copyright.ＰＥＮＡＮＡ8IcS048sSO
emotion-related 情緒相關141Please respect copyright.ＰＥＮＡＮＡe2zdop6ZAh
pressured 壓力大141Please respect copyright.ＰＥＮＡＮＡjNpUJsiDCh
1.(Situation selection)（情境選擇）141Please respect copyright.ＰＥＮＡＮＡTfbph0SJnL
我們在酒吧，我們會感到舒暢：在面對課本時，我141Please respect copyright.ＰＥＮＡＮＡ7P5NC32MfF
們會感到有壓力。情境選擇涉及選擇避免或接近某141Please respect copyright.ＰＥＮＡＮＡ4XOljA6Upt
些特殊的情況。選擇避免開或減少 某些情境時，我141Please respect copyright.ＰＥＮＡＮＡ61qIbEIe9m
們可以減低出現相對應情緒的機會；反之，如果想141Please respect copyright.ＰＥＮＡＮＡhv9DN6CZmL
引引起某些特定情緒，我們可以主動進入相關的情141Please respect copyright.ＰＥＮＡＮＡeeYBMmuEUe
境中。我們在客廳中，也常常用到這些技巧。 想緩141Please respect copyright.ＰＥＮＡＮＡFqqFBV8i9p
解緩解壓力，我們可以選擇暫時放下工作，離開令141Please respect copyright.ＰＥＮＡＮＡkpCwEcyhtj
自己覺得有壓力的環境。又或者想感受快感時，便141Please respect copyright.ＰＥＮＡＮＡgkA5fVilXO
會約好友把酒談歡不過，要善用這招並不容易，因141Please respect copyright.ＰＥＮＡＮＡ2OlILeIr2C
為人很難 準確的預料未來的情緒反應，與多年不見141Please respect copyright.ＰＥＮＡＮＡNZZklGOAvl
的朋友聚舊，最後會有什麼反應，很難說得準。故141Please respect copyright.ＰＥＮＡＮＡLILMtjzY7P
此，我們往往無法準確而適當地判斷應避免或接近141Please respect copyright.ＰＥＮＡＮＡV2tahoTjBR
某種情境。141Please respect copyright.ＰＥＮＡＮＡQmDD8kKsPb
We can think of many emotion-related situations.141Please respect copyright.ＰＥＮＡＮＡxuqsHBEABD
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 get141Please respect copyright.ＰＥＮＡＮＡdIt6kVweQs
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.141Please respect copyright.ＰＥＮＡＮＡR0kxhMHhsG
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 will141Please respect copyright.ＰＥＮＡＮＡz7dQH1gphr
happen in the end when you get together with141Please respect copyright.ＰＥＮＡＮＡldzdNtYBPy
friends you have not seen for many
years It's hard to be precise. Therefore, we are141Please respect copyright.ＰＥＮＡＮＡFI68YEWUql
often unable to accurately and appropriately judge141Please respect copyright.ＰＥＮＡＮＡkub4r6gMbo
which situations to avoid or approach.141Please respect copyright.ＰＥＮＡＮＡJLT0j0DKnQ
Modification 調整/修改141Please respect copyright.ＰＥＮＡＮＡamp1ZODOEl
2.(Situation modification)(情境調整)141Please respect copyright.ＰＥＮＡＮＡE0oz6aHFzc
有時我們縱使難以選擇周圍的情境但仍可靠的個人141Please respect copyright.ＰＥＮＡＮＡnl0tcQJ9nh
行為調整。情境調整是修改外在，周圍（而非內心141Please respect copyright.ＰＥＮＡＮＡiOW0v37z3u
世界）的情境以改變環境帶來的情緒影響。例如如141Please respect copyright.ＰＥＮＡＮＡmkkdbZhlWR
果我們突然遇上上前度的話 ，我們可透過預測自身141Please respect copyright.ＰＥＮＡＮＡdvrlaqGqnv
情緒和可能出現的反應去決定要不要和他（她）說141Please respect copyright.ＰＥＮＡＮＡkjvkp9Fjce
話，又或者調節個性的內容，身體距離等，造成不141Please respect copyright.ＰＥＮＡＮＡH21QTHtolP
想要或達致想要的情緒，如避免尷尬， 或保留自然141Please respect copyright.ＰＥＮＡＮＡ3QWwJegV6D
。141Please respect copyright.ＰＥＮＡＮＡMrCPM2qffy
Sometimes, even though it is difficult to choose the141Please respect copyright.ＰＥＮＡＮＡoLdqYLYnHB
surrounding situation, we still rely on personal141Please respect copyright.ＰＥＮＡＮＡqgcFRQKEAr
behavior adjustment. Situational adjustment is to141Please respect copyright.ＰＥＮＡＮＡM4qELRCnyk
modify the external and surrounding (not the inner141Please respect copyright.ＰＥＮＡＮＡZ1hebn6AdC
world) situation to change the emotional
impact of the environment. For example, if we141Please respect copyright.ＰＥＮＡＮＡBLoN7jtV2X
suddenly meet the former degree, we can predict141Please respect copyright.ＰＥＮＡＮＡVfQfJKwBo5
our own emotions and possible reactions to decide141Please respect copyright.ＰＥＮＡＮＡIWbnKqriFP
whether to talk to him or her, or adjust the content141Please respect copyright.ＰＥＮＡＮＡkro0Chf57W
of the conversation, physical distance, etc., to141Please respect copyright.ＰＥＮＡＮＡz8ZgzA6kAC
avoid unwanted or achieve Desired emotions,141Please respect copyright.ＰＥＮＡＮＡbqTcrg8qAD
such as avoiding embarrassment, or staying as141Please respect copyright.ＰＥＮＡＮＡrVzKa9nRQY
natural as possible.141Please respect copyright.ＰＥＮＡＮＡgwCAdLOcoq
Attentional 注意141Please respect copyright.ＰＥＮＡＮＡU5vc3cThHx
Deployment 部署/ 投放141Please respect copyright.ＰＥＮＡＮＡEVGGIZuwW7
3.(Attentional deployment)(注意投放)141Please respect copyright.ＰＥＮＡＮＡYoj2lRihEp
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠141Please respect copyright.ＰＥＮＡＮＡbLBwKMX9cA
的個人行為調整。雖然如此，四周環境及他人的反141Please respect copyright.ＰＥＮＡＮＡiRuECE5iq7
應甚至可能不如我們預期。我們的周圍環境和生活141Please respect copyright.ＰＥＮＡＮＡw8reoRxIW0
之中實際上還充滿了許許多多其他事物 ，而部分的141Please respect copyright.ＰＥＮＡＮＡhY3u7GmZxK
事物會超過大機會引起適當的情緒反應。這個將注141Please respect copyright.ＰＥＮＡＮＡmo6diNFeC8
意力集中或轉移開的過程，就是注意投放。其中一141Please respect copyright.ＰＥＮＡＮＡRdUMSIaAJR
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141Please respect copyright.ＰＥＮＡＮＡswF6aWA0FG
擇專注 下次面試機會或自己的其他興趣，這樣我們141Please respect copyright.ＰＥＮＡＮＡvb7lXQIKqa
可以減少相關情緒的出現及其帶來的影響。適用範141Please respect copyright.ＰＥＮＡＮＡuLSlJOeKKH
圍方面，有研究指出，它在應對高強度的情緒時，141Please respect copyright.ＰＥＮＡＮＡN7xxDHUyW5
由於易於應用，因此比起其他 方法有效。而且，沉141Please respect copyright.ＰＥＮＡＮＡo02mdUSkpa
思（反芻）和憂慮（令人擔憂）等也算是把關注由141Please respect copyright.ＰＥＮＡＮＡ5zM0Pi2aPA
情緒分散至思考，以免直接受情緒影響的方法，不141Please respect copyright.ＰＥＮＡＮＡRzLHC7dDa8
過這些方法可能會使人的思想集中在而不是情緒上141Please respect copyright.ＰＥＮＡＮＡ7tyPRRUovn
，最後 “樹洞香港Futee Thisking heent”可能會適度141Please respect copyright.ＰＥＮＡＮＡJ7gJCa6R4z
得其反，造成造成的情緒影響。141Please respect copyright.ＰＥＮＡＮＡ3CBLlBSbvi
Sometimes even though it is difficult to choose the141Please respect copyright.ＰＥＮＡＮＡRyGxK53P5q
surrounding situation, we still rely on personal141Please respect copyright.ＰＥＮＡＮＡtNHTX5SMrK
behavior adjustment. Even so, the surrounding141Please respect copyright.ＰＥＮＡＮＡAfyxklik1j
environment and the reactions of others may still141Please respect copyright.ＰＥＮＡＮＡlwvx530Zui
be worse than we expected. Our surrounding141Please respect copyright.ＰＥＮＡＮＡGpRJteB8jz
environment and life are actually full of many other141Please respect copyright.ＰＥＮＡＮＡQ0QtagMCVh
things, and some things have a greater chance of141Please respect copyright.ＰＥＮＡＮＡLQX56n2iQ9
eliciting appropriate
emotional reactions. This process of focusing or141Please respect copyright.ＰＥＮＡＮＡOvfBFxsYdZ
removing one's attention is to pay attention. One141Please respect copyright.ＰＥＮＡＮＡ4epA0G3NKS
of the main methods is to distraction. For example,141Please respect copyright.ＰＥＮＡＮＡwANOUZiZJj
if you are frustrated in your job search, you can141Please respect copyright.ＰＥＮＡＮＡPY3mePkqkA
choose to focus on the next interview opportunity141Please respect copyright.ＰＥＮＡＮＡkdtHf1Q3lr
or your other interests, so that we can reduce the141Please respect copyright.ＰＥＮＡＮＡELgTLzPnTJ
appearance of related emotions and their impact.141Please respect copyright.ＰＥＮＡＮＡReYYcUUxMw
In terms of scope of application, some studies141Please respect copyright.ＰＥＮＡＮＡWAGlgCM3UO
have pointed out that it is more effective than other141Please respect copyright.ＰＥＮＡＮＡZFwXfgwCxD
methods because it is easy to apply when dealing141Please respect copyright.ＰＥＮＡＮＡeXRsRGE8pL
with high-intensity emotions. In addition,141Please respect copyright.ＰＥＮＡＮＡ52AKA1dv3y
rumination and worrying can also be regarded as141Please respect copyright.ＰＥＮＡＮＡPPcqS3kD1Y
methods for distracting attention from emotions to141Please respect copyright.ＰＥＮＡＮＡhyGNqc6I7G
thinking, so as not to be directly affected by141Please respect copyright.ＰＥＮＡＮＡ5jT5InqfRp
emotions, but these methods may cause people to141Please respect copyright.ＰＥＮＡＮＡlxWH9lICNV
focus on negative emotions, which may be141Please respect copyright.ＰＥＮＡＮＡ7FJZeSkuR1
counterproductive
in the end. , Causing greater emotional impact.141Please respect copyright.ＰＥＮＡＮＡfKnRpqtsWQ
"Tree Hole Hong Kong Futee Thisking heent141Please respect copyright.ＰＥＮＡＮＡaj7O0LuYjM
Cognitive 認知性141Please respect copyright.ＰＥＮＡＮＡV0jSkpniEY
change 改變/變化141Please respect copyright.ＰＥＮＡＮＡGM8Hsyyx2j
trian 訓練141Please respect copyright.ＰＥＮＡＮＡw05Ie5wKs1
4.(Cognitive change)(改變認知)141Please respect copyright.ＰＥＮＡＮＡSFDpd7TQVh
不過，事情的好與壞往往只是角度和認知的問題，141Please respect copyright.ＰＥＮＡＮＡvaGSCt0Sme
所以如果我們可改變對情況的評估，從而改變其 情141Please respect copyright.ＰＥＮＡＮＡ7VQSYDD3wf
緒暗示。而改變認知中的主要方法之一，是重新評141Please respect copyright.ＰＥＮＡＮＡZvxtXRQqmf
估認知（認知重新評估）。它的意思是透過重新演141Please respect copyright.ＰＥＮＡＮＡgGTaxfljMs
譯譯事件的會義，以改變事件的情緒影響。如果我141Please respect copyright.ＰＥＮＡＮＡsuG0sPPdtQ
們考試不及格，好友卻 考了第一，我們或會有嫉妒141Please respect copyright.ＰＥＮＡＮＡKaQC7A5yER
忌，埋怨等反應，但如果我們改變這一事的理解，141Please respect copyright.ＰＥＮＡＮＡSz1xQj8qGN
解釋為為好友自豪，並決定見賢思齊的話，便可以141Please respect copyright.ＰＥＮＡＮＡibDMMI3clr
把它的情緒轉化為正面，甚至 化作動力。而心理學141Please respect copyright.ＰＥＮＡＮＡNwoSXAIUb7
研究亦指出，這方法對我們健康和人際關係都有正141Please respect copyright.ＰＥＮＡＮＡhG8GZLNrjB
面影響；不過，它由於難以克服，往往較適用於應141Please respect copyright.ＰＥＮＡＮＡ0cgDq2UUNS
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 utee141Please respect copyright.ＰＥＮＡＮＡ9PkOODk6sK
Thiking Phontnct。141Please respect copyright.ＰＥＮＡＮＡq1PtFSppmb
Although the above three methods are effective,141Please respect copyright.ＰＥＮＡＮＡv7uxS4puVO
they have not really changed the causal141Please respect copyright.ＰＥＮＡＮＡmVJYNykoZw
relationship between the situation and our141Please respect copyright.ＰＥＮＡＮＡG3uZVYnwOB
emotions. However, whether things are good or141Please respect copyright.ＰＥＮＡＮＡ7H92ixE2ku
bad is often just a matter of perspective and141Please respect copyright.ＰＥＮＡＮＡDM9RFYEFS7
perception, so if we can change our assessment of141Please respect copyright.ＰＥＮＡＮＡueRs0hRo9w
the situation, we can change its emotional141Please respect copyright.ＰＥＮＡＮＡjN8NUfDOzH
meaning. One of the main ways to change141Please respect copyright.ＰＥＮＡＮＡDe23nCfsIZ
cognition is to re-evaluate cognition (cognitive141Please respect copyright.ＰＥＮＡＮＡjEgzv16GJe
reappraisal). It means to change the emotional141Please respect copyright.ＰＥＮＡＮＡkB3RY2fTng
impact of the event by reinterpreting the meaning141Please respect copyright.ＰＥＮＡＮＡDMWHAfIR24
of the event. If we fail the exam and our friend141Please respect copyright.ＰＥＮＡＮＡslid1BC78W
gets the first place, we may react with jealousy and141Please respect copyright.ＰＥＮＡＮＡzpiCcjZVPZ
complaint, but if we change our understanding of141Please respect copyright.ＰＥＮＡＮＡS2K5hQAck7
the matter and interpret it as being proud of a141Please respect copyright.ＰＥＮＡＮＡOtNtpQSBRb
friend and decide to
see the best, we can Negative emotions turn into141Please respect copyright.ＰＥＮＡＮＡcvy6uhaMDW
positive, even into motivation. And psychological141Please respect copyright.ＰＥＮＡＮＡ0qiCyttrbs
research also pointed out that this method has a141Please respect copyright.ＰＥＮＡＮＡq4FuZhCcQc
positive impact on our health and interpersonal141Please respect copyright.ＰＥＮＡＮＡetJKIooWH9
relationships; however, because of its greater141Please respect copyright.ＰＥＮＡＮＡSeQJ74FUei
difficulty, it is often more suitable for coping with141Please respect copyright.ＰＥＮＡＮＡLJ9RXlS5ub
lower-intensity emotions, and it is more likely to be141Please respect copyright.ＰＥＮＡＮＡrohgVqqlwU
used in certain situations. It will happen in141Please respect copyright.ＰＥＮＡＮＡeUJRUWEV3y
batches. "Tree Hole Hong Kong THK utee Thiking141Please respect copyright.ＰＥＮＡＮＡGJHx2fizhQ
Phontnct.141Please respect copyright.ＰＥＮＡＮＡZYq1YDJHE5
response 反應/響應141Please respect copyright.ＰＥＮＡＮＡzUZxGnVGmX
modulation 調製141Please respect copyright.ＰＥＮＡＮＡvGOC7Mh2uw
5.(Response modulation)(反應調製)141Please respect copyright.ＰＥＮＡＮＡXnp9mKs6gk
此方法和上面某些方法有相當大的差異：前原因是141Please respect copyright.ＰＥＮＡＮＡcgMiKzrH3s
因為用於出現情緒反應之前，被合稱為“前攝調節141Please respect copyright.ＰＥＮＡＮＡlHyPvLLXHs
”（antcedent-focused）；第五種由於用於發生情緒141Please respect copyright.ＰＥＮＡＮＡDibFLUQUmK
反應後， 反應調製當中有大量涉及不同類型行為，141Please respect copyright.ＰＥＮＡＮＡtmukAoQAzY
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141Please respect copyright.ＰＥＮＡＮＡ31oOLb7QJ4
，我們也必須考慮 另外，壓抑表達（表情抑制）也141Please respect copyright.ＰＥＮＡＮＡzVFdyuHD6N
是一個方法把情緒忍住不表達出來，雖然對控製表141Please respect copyright.ＰＥＮＡＮＡmhBb0rxZqv
情，心率等有一定 用處，分數開始重新評估認知，141Please respect copyright.ＰＥＮＡＮＡCRIWIVXrYh
它對克制的情緒作用減少：而因為它更刻意意，所141Please respect copyright.ＰＥＮＡＮＡl0bb45ORK2
耗用能量代謝：它也可能損害我們表達正面情緒的141Please respect copyright.ＰＥＮＡＮＡDkkYjPWlaY
能力，減少我們的社交能力，對 如果真的要使用此141Please respect copyright.ＰＥＮＡＮＡk2IVmfBvWN
方法，也適當小心使用。“樹洞香港THK utee141Please respect copyright.ＰＥＮＡＮＡcI8fMbNsWG
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱141Please respect copyright.ＰＥＮＡＮＡs3VrE90azY
症症狀有正向關係），因此相形見細。141Please respect copyright.ＰＥＮＡＮＡwLzcpatX5O
This method is quite different from the above four141Please respect copyright.ＰＥＮＡＮＡaXKpUOp3xt
methods: the first four are collectively called141Please respect copyright.ＰＥＮＡＮＡwy9dTGZsye
"antecedent-focused" because they are used141Please respect copyright.ＰＥＮＡＮＡfqyCeuDFOU
before emotional reactions occur; the fifth one is141Please respect copyright.ＰＥＮＡＮＡEsyHnhHM8p
used after emotional reactions occur. Are141Please respect copyright.ＰＥＮＡＮＡSmuw4985PZ
classified as "response-focused"). Many of the141Please respect copyright.ＰＥＮＡＮＡm30lsJHBR6
response modulations involve different types of141Please respect copyright.ＰＥＮＡＮＡye4azR5o2D
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain141Please respect copyright.ＰＥＮＡＮＡxBCHg9tXqu
effects on emotional management; however, we141Please respect copyright.ＰＥＮＡＮＡ4VEnwk5zoc
must also consider the long-term impact of these141Please respect copyright.ＰＥＮＡＮＡiqq7OGTiAf
methods on our physical and mental health to141Please respect copyright.ＰＥＮＡＮＡ5MvcpLib0u
prevent Problems such as alcohol and drug141Please respect copyright.ＰＥＮＡＮＡDRZmNAB38Y
abuse. In addition, expressive suppression is also141Please respect copyright.ＰＥＮＡＮＡlvAVSr469t
a method to suppress emotions. Although it is141Please respect copyright.ＰＥＮＡＮＡeJ2bnIB9Ml
useful for controlling expressions and heart rate, it141Please respect copyright.ＰＥＮＡＮＡm1WGgH4Zsf
has a lower effect on restraining negative emotions141Please respect copyright.ＰＥＮＡＮＡsdJOzoBCbZ
than reevaluating cognition: and because it is more141Please respect copyright.ＰＥＮＡＮＡ9Y9qzIeYQj
effective. To be deliberate, it consumes more141Please respect copyright.ＰＥＮＡＮＡ05hWFMwOia
energy: it may also damage our ability to express141Please respect copyright.ＰＥＮＡＮＡIpk88Flx8O
positive emotions, weaken our social skills, and is141Please respect copyright.ＰＥＮＡＮＡPPKY1aqcau
unhealthy for physical and mental development141Please respect copyright.ＰＥＮＡＮＡ0yB9q4Lw8s
(for example, it has a positive relationship with141Please respect copyright.ＰＥＮＡＮＡP6JL1JkZ5J
depression symptoms), so it is different. If you141Please respect copyright.ＰＥＮＡＮＡHssz0WsJma
really want to use
this method, you should also use it carefully. "Tree141Please respect copyright.ＰＥＮＡＮＡ4nPaXt6NOz
Hole Hong Kong THK utee Thiking Phontnct.
and then Add to home screen.