Relieve 緩解312Please respect copyright.ＰＥＮＡＮＡWjRoE6kipc
Situation 情境/情況312Please respect copyright.ＰＥＮＡＮＡHvCKNhVtbG
Selection 選擇312Please respect copyright.ＰＥＮＡＮＡq1JLMiKlgv
Accurately 準確312Please respect copyright.ＰＥＮＡＮＡqe6gV6xoFZ
comfortable 舒服的312Please respect copyright.ＰＥＮＡＮＡapLt6V8pZa
emotion-related 情緒相關312Please respect copyright.ＰＥＮＡＮＡmNKWZza2Xp
pressured 壓力大312Please respect copyright.ＰＥＮＡＮＡLHlalnIl0e
1.(Situation selection)（情境選擇）312Please respect copyright.ＰＥＮＡＮＡ3YQ1YD7AuL
我們在酒吧，我們會感到舒暢：在面對課本時，我312Please respect copyright.ＰＥＮＡＮＡlHjInXcK8K
們會感到有壓力。情境選擇涉及選擇避免或接近某312Please respect copyright.ＰＥＮＡＮＡr4gIUsmqkO
些特殊的情況。選擇避免開或減少 某些情境時，我312Please respect copyright.ＰＥＮＡＮＡcxP44Ufaqw
們可以減低出現相對應情緒的機會；反之，如果想312Please respect copyright.ＰＥＮＡＮＡgpejhH9UiF
引引起某些特定情緒，我們可以主動進入相關的情312Please respect copyright.ＰＥＮＡＮＡFYiWiz8ucn
境中。我們在客廳中，也常常用到這些技巧。 想緩312Please respect copyright.ＰＥＮＡＮＡ1IrxSdBGf2
解緩解壓力，我們可以選擇暫時放下工作，離開令312Please respect copyright.ＰＥＮＡＮＡ8qKGD0HUKA
自己覺得有壓力的環境。又或者想感受快感時，便312Please respect copyright.ＰＥＮＡＮＡldpUMDldzn
會約好友把酒談歡不過，要善用這招並不容易，因312Please respect copyright.ＰＥＮＡＮＡXFHmuNqUU8
為人很難 準確的預料未來的情緒反應，與多年不見312Please respect copyright.ＰＥＮＡＮＡL78i89zBRf
的朋友聚舊，最後會有什麼反應，很難說得準。故312Please respect copyright.ＰＥＮＡＮＡC5ioAyD5WU
此，我們往往無法準確而適當地判斷應避免或接近312Please respect copyright.ＰＥＮＡＮＡIq3EntVKlF
某種情境。312Please respect copyright.ＰＥＮＡＮＡLl84DSvMMF
We can think of many emotion-related situations.312Please respect copyright.ＰＥＮＡＮＡORNXXkSopn
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 get312Please respect copyright.ＰＥＮＡＮＡ0supOF21yG
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.312Please respect copyright.ＰＥＮＡＮＡAA7lUJWPbW
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 will312Please respect copyright.ＰＥＮＡＮＡ3JhTo0AWxH
happen in the end when you get together with312Please respect copyright.ＰＥＮＡＮＡUK6rNX1TQp
friends you have not seen for many
years It's hard to be precise. Therefore, we are312Please respect copyright.ＰＥＮＡＮＡNDgaJ5iit5
often unable to accurately and appropriately judge312Please respect copyright.ＰＥＮＡＮＡ6JH5DTbz9y
which situations to avoid or approach.312Please respect copyright.ＰＥＮＡＮＡ4PXfMlvums
Modification 調整/修改312Please respect copyright.ＰＥＮＡＮＡRnEFG5DYJT
2.(Situation modification)(情境調整)312Please respect copyright.ＰＥＮＡＮＡO67TgMiFkV
有時我們縱使難以選擇周圍的情境但仍可靠的個人312Please respect copyright.ＰＥＮＡＮＡyCZtSAc4MO
行為調整。情境調整是修改外在，周圍（而非內心312Please respect copyright.ＰＥＮＡＮＡbkGrwqt40J
世界）的情境以改變環境帶來的情緒影響。例如如312Please respect copyright.ＰＥＮＡＮＡPhVQbF0TmI
果我們突然遇上上前度的話 ，我們可透過預測自身312Please respect copyright.ＰＥＮＡＮＡKLUedPgwWj
情緒和可能出現的反應去決定要不要和他（她）說312Please respect copyright.ＰＥＮＡＮＡ434bkZB9vJ
話，又或者調節個性的內容，身體距離等，造成不312Please respect copyright.ＰＥＮＡＮＡ3FlFjWaPRL
想要或達致想要的情緒，如避免尷尬， 或保留自然312Please respect copyright.ＰＥＮＡＮＡsnypdrTgku
。312Please respect copyright.ＰＥＮＡＮＡE8pztZTGaA
Sometimes, even though it is difficult to choose the312Please respect copyright.ＰＥＮＡＮＡMPLb7RDm2R
surrounding situation, we still rely on personal312Please respect copyright.ＰＥＮＡＮＡngWfDazVmn
behavior adjustment. Situational adjustment is to312Please respect copyright.ＰＥＮＡＮＡWM7QnyZPfM
modify the external and surrounding (not the inner312Please respect copyright.ＰＥＮＡＮＡs0uwAvMsVw
world) situation to change the emotional
impact of the environment. For example, if we312Please respect copyright.ＰＥＮＡＮＡgZ5wTwZ4EQ
suddenly meet the former degree, we can predict312Please respect copyright.ＰＥＮＡＮＡclsa2z3RqH
our own emotions and possible reactions to decide312Please respect copyright.ＰＥＮＡＮＡwv3v9jQIe2
whether to talk to him or her, or adjust the content312Please respect copyright.ＰＥＮＡＮＡFabK57RvE4
of the conversation, physical distance, etc., to312Please respect copyright.ＰＥＮＡＮＡfDFn4jlEWX
avoid unwanted or achieve Desired emotions,312Please respect copyright.ＰＥＮＡＮＡDwDlqzyjR3
such as avoiding embarrassment, or staying as312Please respect copyright.ＰＥＮＡＮＡFkXqeSdfhy
natural as possible.312Please respect copyright.ＰＥＮＡＮＡJIjp6dmiUm
Attentional 注意312Please respect copyright.ＰＥＮＡＮＡIm4Fxkw6vW
Deployment 部署/ 投放312Please respect copyright.ＰＥＮＡＮＡyWby6JHQRq
3.(Attentional deployment)(注意投放)312Please respect copyright.ＰＥＮＡＮＡsKXpkdhNbL
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠312Please respect copyright.ＰＥＮＡＮＡU5MaAlc2P4
的個人行為調整。雖然如此，四周環境及他人的反312Please respect copyright.ＰＥＮＡＮＡaLS0Ldh6OI
應甚至可能不如我們預期。我們的周圍環境和生活312Please respect copyright.ＰＥＮＡＮＡwercYiMUoc
之中實際上還充滿了許許多多其他事物 ，而部分的312Please respect copyright.ＰＥＮＡＮＡropnCqo0Qf
事物會超過大機會引起適當的情緒反應。這個將注312Please respect copyright.ＰＥＮＡＮＡl0dnNzDVSw
意力集中或轉移開的過程，就是注意投放。其中一312Please respect copyright.ＰＥＮＡＮＡk2j8tHGgmx
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312Please respect copyright.ＰＥＮＡＮＡQWc3pvLELY
擇專注 下次面試機會或自己的其他興趣，這樣我們312Please respect copyright.ＰＥＮＡＮＡXK1fxYclkf
可以減少相關情緒的出現及其帶來的影響。適用範312Please respect copyright.ＰＥＮＡＮＡJbkFK4YUrx
圍方面，有研究指出，它在應對高強度的情緒時，312Please respect copyright.ＰＥＮＡＮＡpTdCol6OGz
由於易於應用，因此比起其他 方法有效。而且，沉312Please respect copyright.ＰＥＮＡＮＡvc6qlDn6hv
思（反芻）和憂慮（令人擔憂）等也算是把關注由312Please respect copyright.ＰＥＮＡＮＡEA6JhPZqJG
情緒分散至思考，以免直接受情緒影響的方法，不312Please respect copyright.ＰＥＮＡＮＡB6la5hIVP2
過這些方法可能會使人的思想集中在而不是情緒上312Please respect copyright.ＰＥＮＡＮＡCopI3lcIPL
，最後 “樹洞香港Futee Thisking heent”可能會適度312Please respect copyright.ＰＥＮＡＮＡlz6pbq88h5
得其反，造成造成的情緒影響。312Please respect copyright.ＰＥＮＡＮＡ28gCBRMWDY
Sometimes even though it is difficult to choose the312Please respect copyright.ＰＥＮＡＮＡusaDiM3Z7i
surrounding situation, we still rely on personal312Please respect copyright.ＰＥＮＡＮＡhukDBJbmS5
behavior adjustment. Even so, the surrounding312Please respect copyright.ＰＥＮＡＮＡua2KEbvf61
environment and the reactions of others may still312Please respect copyright.ＰＥＮＡＮＡ6eSj0V4cCB
be worse than we expected. Our surrounding312Please respect copyright.ＰＥＮＡＮＡ7NBzHa5YbG
environment and life are actually full of many other312Please respect copyright.ＰＥＮＡＮＡTCf8kdp9w8
things, and some things have a greater chance of312Please respect copyright.ＰＥＮＡＮＡJf0nF5PQS5
eliciting appropriate
emotional reactions. This process of focusing or312Please respect copyright.ＰＥＮＡＮＡZsVLpakbwP
removing one's attention is to pay attention. One312Please respect copyright.ＰＥＮＡＮＡxW41CWNkdp
of the main methods is to distraction. For example,312Please respect copyright.ＰＥＮＡＮＡFCuFopi9Z6
if you are frustrated in your job search, you can312Please respect copyright.ＰＥＮＡＮＡ8YpN9baqwL
choose to focus on the next interview opportunity312Please respect copyright.ＰＥＮＡＮＡlFjC9YLhKb
or your other interests, so that we can reduce the312Please respect copyright.ＰＥＮＡＮＡRciY7p4gad
appearance of related emotions and their impact.312Please respect copyright.ＰＥＮＡＮＡRgOltWGhNJ
In terms of scope of application, some studies312Please respect copyright.ＰＥＮＡＮＡbUCr7gmOev
have pointed out that it is more effective than other312Please respect copyright.ＰＥＮＡＮＡQ5jrrMvLkC
methods because it is easy to apply when dealing312Please respect copyright.ＰＥＮＡＮＡcNUtfwIm0z
with high-intensity emotions. In addition,312Please respect copyright.ＰＥＮＡＮＡLO31hKhErb
rumination and worrying can also be regarded as312Please respect copyright.ＰＥＮＡＮＡz59cVbtF9S
methods for distracting attention from emotions to312Please respect copyright.ＰＥＮＡＮＡLAAnUehqtM
thinking, so as not to be directly affected by312Please respect copyright.ＰＥＮＡＮＡWTcJ5dE9Ql
emotions, but these methods may cause people to312Please respect copyright.ＰＥＮＡＮＡ8uIg4ODHPl
focus on negative emotions, which may be312Please respect copyright.ＰＥＮＡＮＡRwKnYF80i7
counterproductive
in the end. , Causing greater emotional impact.312Please respect copyright.ＰＥＮＡＮＡ8YBRZr5r9z
"Tree Hole Hong Kong Futee Thisking heent312Please respect copyright.ＰＥＮＡＮＡnIW1Hsv5Qq
Cognitive 認知性312Please respect copyright.ＰＥＮＡＮＡAe1numOS6G
change 改變/變化312Please respect copyright.ＰＥＮＡＮＡu6I1AKdPqN
trian 訓練312Please respect copyright.ＰＥＮＡＮＡNRML3Azizv
4.(Cognitive change)(改變認知)312Please respect copyright.ＰＥＮＡＮＡYGqdNw46Y2
不過，事情的好與壞往往只是角度和認知的問題，312Please respect copyright.ＰＥＮＡＮＡd3FjysiZTC
所以如果我們可改變對情況的評估，從而改變其 情312Please respect copyright.ＰＥＮＡＮＡgJd7QG6I3C
緒暗示。而改變認知中的主要方法之一，是重新評312Please respect copyright.ＰＥＮＡＮＡmlJXsjGrpY
估認知（認知重新評估）。它的意思是透過重新演312Please respect copyright.ＰＥＮＡＮＡdGVqV0bU2b
譯譯事件的會義，以改變事件的情緒影響。如果我312Please respect copyright.ＰＥＮＡＮＡswjijHU2De
們考試不及格，好友卻 考了第一，我們或會有嫉妒312Please respect copyright.ＰＥＮＡＮＡTZf3cufdol
忌，埋怨等反應，但如果我們改變這一事的理解，312Please respect copyright.ＰＥＮＡＮＡzhQ9yx5wzp
解釋為為好友自豪，並決定見賢思齊的話，便可以312Please respect copyright.ＰＥＮＡＮＡn8wb0KvDt0
把它的情緒轉化為正面，甚至 化作動力。而心理學312Please respect copyright.ＰＥＮＡＮＡ0L4DBn9QJv
研究亦指出，這方法對我們健康和人際關係都有正312Please respect copyright.ＰＥＮＡＮＡkUEVQ8RTSR
面影響；不過，它由於難以克服，往往較適用於應312Please respect copyright.ＰＥＮＡＮＡUR042IB6u2
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 utee312Please respect copyright.ＰＥＮＡＮＡUtMoxo7IcO
Thiking Phontnct。312Please respect copyright.ＰＥＮＡＮＡ7GZvoW2qq4
Although the above three methods are effective,312Please respect copyright.ＰＥＮＡＮＡgt4E4Lo0Zp
they have not really changed the causal312Please respect copyright.ＰＥＮＡＮＡztAVGkKui9
relationship between the situation and our312Please respect copyright.ＰＥＮＡＮＡ0SMhb88K13
emotions. However, whether things are good or312Please respect copyright.ＰＥＮＡＮＡ3nGzHYK9Fe
bad is often just a matter of perspective and312Please respect copyright.ＰＥＮＡＮＡmzVzBwHTDn
perception, so if we can change our assessment of312Please respect copyright.ＰＥＮＡＮＡlaUn7An8Ii
the situation, we can change its emotional312Please respect copyright.ＰＥＮＡＮＡg49XKWPGuB
meaning. One of the main ways to change312Please respect copyright.ＰＥＮＡＮＡhmBvdbUWgE
cognition is to re-evaluate cognition (cognitive312Please respect copyright.ＰＥＮＡＮＡo9BxnAg4x5
reappraisal). It means to change the emotional312Please respect copyright.ＰＥＮＡＮＡgelqSOCiXh
impact of the event by reinterpreting the meaning312Please respect copyright.ＰＥＮＡＮＡYfAGvQjgCg
of the event. If we fail the exam and our friend312Please respect copyright.ＰＥＮＡＮＡGA7XfhDIVE
gets the first place, we may react with jealousy and312Please respect copyright.ＰＥＮＡＮＡGRyHJ9kK9e
complaint, but if we change our understanding of312Please respect copyright.ＰＥＮＡＮＡMBu3QvLkFr
the matter and interpret it as being proud of a312Please respect copyright.ＰＥＮＡＮＡdZZyF60UjV
friend and decide to
see the best, we can Negative emotions turn into312Please respect copyright.ＰＥＮＡＮＡlvqHCg37vx
positive, even into motivation. And psychological312Please respect copyright.ＰＥＮＡＮＡH6XPAKZsVG
research also pointed out that this method has a312Please respect copyright.ＰＥＮＡＮＡ8uNGOq3xZr
positive impact on our health and interpersonal312Please respect copyright.ＰＥＮＡＮＡDYEloakPq8
relationships; however, because of its greater312Please respect copyright.ＰＥＮＡＮＡeIuAFxN5ey
difficulty, it is often more suitable for coping with312Please respect copyright.ＰＥＮＡＮＡg1mDqvtHXH
lower-intensity emotions, and it is more likely to be312Please respect copyright.ＰＥＮＡＮＡQwhQLh9um8
used in certain situations. It will happen in312Please respect copyright.ＰＥＮＡＮＡqGECcCharB
batches. "Tree Hole Hong Kong THK utee Thiking312Please respect copyright.ＰＥＮＡＮＡkQPAAZmsgd
Phontnct.312Please respect copyright.ＰＥＮＡＮＡa0fCtQyQix
response 反應/響應312Please respect copyright.ＰＥＮＡＮＡ6ud2QUgjM0
modulation 調製312Please respect copyright.ＰＥＮＡＮＡ6UjZCnZTqb
5.(Response modulation)(反應調製)312Please respect copyright.ＰＥＮＡＮＡICU2uNFpEn
此方法和上面某些方法有相當大的差異：前原因是312Please respect copyright.ＰＥＮＡＮＡBA5FQYMZ3l
因為用於出現情緒反應之前，被合稱為“前攝調節312Please respect copyright.ＰＥＮＡＮＡMqad8HFaU2
”（antcedent-focused）；第五種由於用於發生情緒312Please respect copyright.ＰＥＮＡＮＡRw8EMuyp7C
反應後， 反應調製當中有大量涉及不同類型行為，312Please respect copyright.ＰＥＮＡＮＡ8BMtP6qxRC
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312Please respect copyright.ＰＥＮＡＮＡn9Ca3CKjPF
，我們也必須考慮 另外，壓抑表達（表情抑制）也312Please respect copyright.ＰＥＮＡＮＡUXO4llh8Fk
是一個方法把情緒忍住不表達出來，雖然對控製表312Please respect copyright.ＰＥＮＡＮＡBpsMc60tGz
情，心率等有一定 用處，分數開始重新評估認知，312Please respect copyright.ＰＥＮＡＮＡkBTTyiRf0L
它對克制的情緒作用減少：而因為它更刻意意，所312Please respect copyright.ＰＥＮＡＮＡM12FWlnjMM
耗用能量代謝：它也可能損害我們表達正面情緒的312Please respect copyright.ＰＥＮＡＮＡcraEDCnzvf
能力，減少我們的社交能力，對 如果真的要使用此312Please respect copyright.ＰＥＮＡＮＡwH64Gjjlrx
方法，也適當小心使用。“樹洞香港THK utee312Please respect copyright.ＰＥＮＡＮＡK6cO2AbGl2
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱312Please respect copyright.ＰＥＮＡＮＡuORG3Z9bwk
症症狀有正向關係），因此相形見細。312Please respect copyright.ＰＥＮＡＮＡ4OWIZqnuzZ
This method is quite different from the above four312Please respect copyright.ＰＥＮＡＮＡTGk6VYbiXf
methods: the first four are collectively called312Please respect copyright.ＰＥＮＡＮＡ75LyiSmoKx
"antecedent-focused" because they are used312Please respect copyright.ＰＥＮＡＮＡHowbAiaZZU
before emotional reactions occur; the fifth one is312Please respect copyright.ＰＥＮＡＮＡ9kDcNbbqWj
used after emotional reactions occur. Are312Please respect copyright.ＰＥＮＡＮＡJJYEXt08YM
classified as "response-focused"). Many of the312Please respect copyright.ＰＥＮＡＮＡ4zKZ7J3dE4
response modulations involve different types of312Please respect copyright.ＰＥＮＡＮＡajZb3oOI3t
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain312Please respect copyright.ＰＥＮＡＮＡzj5UchkgQv
effects on emotional management; however, we312Please respect copyright.ＰＥＮＡＮＡ53SsgUPyfU
must also consider the long-term impact of these312Please respect copyright.ＰＥＮＡＮＡE7CZdc8IQj
methods on our physical and mental health to312Please respect copyright.ＰＥＮＡＮＡX1QGmPERqC
prevent Problems such as alcohol and drug312Please respect copyright.ＰＥＮＡＮＡLAvvUCDfpZ
abuse. In addition, expressive suppression is also312Please respect copyright.ＰＥＮＡＮＡCu6axVlQp9
a method to suppress emotions. Although it is312Please respect copyright.ＰＥＮＡＮＡ4tBSwcC9VK
useful for controlling expressions and heart rate, it312Please respect copyright.ＰＥＮＡＮＡgvYSx5xFnP
has a lower effect on restraining negative emotions312Please respect copyright.ＰＥＮＡＮＡqZcMUMUTEE
than reevaluating cognition: and because it is more312Please respect copyright.ＰＥＮＡＮＡIvyasD2bW3
effective. To be deliberate, it consumes more312Please respect copyright.ＰＥＮＡＮＡ5siAU2CLp4
energy: it may also damage our ability to express312Please respect copyright.ＰＥＮＡＮＡ5FFLhZ3m9Y
positive emotions, weaken our social skills, and is312Please respect copyright.ＰＥＮＡＮＡY04E5C7ZIe
unhealthy for physical and mental development312Please respect copyright.ＰＥＮＡＮＡ9h64sMUyq9
(for example, it has a positive relationship with312Please respect copyright.ＰＥＮＡＮＡ6pABXZwmgD
depression symptoms), so it is different. If you312Please respect copyright.ＰＥＮＡＮＡxPFgM6a8CW
really want to use
this method, you should also use it carefully. "Tree312Please respect copyright.ＰＥＮＡＮＡKJpg8QwCxG
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」