Relieve 緩解350Please respect copyright.ＰＥＮＡＮＡaeJ61FCbkt
Situation 情境/情況350Please respect copyright.ＰＥＮＡＮＡjgEumgcLRN
Selection 選擇350Please respect copyright.ＰＥＮＡＮＡzvArwRSN9z
Accurately 準確350Please respect copyright.ＰＥＮＡＮＡQYXOgOdDhb
comfortable 舒服的350Please respect copyright.ＰＥＮＡＮＡwdJ92Msp7M
emotion-related 情緒相關350Please respect copyright.ＰＥＮＡＮＡ6dB1JLTxor
pressured 壓力大350Please respect copyright.ＰＥＮＡＮＡyla11nI4BT
1.(Situation selection)（情境選擇）350Please respect copyright.ＰＥＮＡＮＡjSnCBHcYB5
我們在酒吧，我們會感到舒暢：在面對課本時，我350Please respect copyright.ＰＥＮＡＮＡNCHGBx2C9t
們會感到有壓力。情境選擇涉及選擇避免或接近某350Please respect copyright.ＰＥＮＡＮＡO2igVE3XdK
些特殊的情況。選擇避免開或減少 某些情境時，我350Please respect copyright.ＰＥＮＡＮＡjFMvl3rjpk
們可以減低出現相對應情緒的機會；反之，如果想350Please respect copyright.ＰＥＮＡＮＡMCoX3N2qfq
引引起某些特定情緒，我們可以主動進入相關的情350Please respect copyright.ＰＥＮＡＮＡMOwdleKZ0A
境中。我們在客廳中，也常常用到這些技巧。 想緩350Please respect copyright.ＰＥＮＡＮＡ1Yo1WRnDZo
解緩解壓力，我們可以選擇暫時放下工作，離開令350Please respect copyright.ＰＥＮＡＮＡZgNeA3av3E
自己覺得有壓力的環境。又或者想感受快感時，便350Please respect copyright.ＰＥＮＡＮＡd3tCCsOpCh
會約好友把酒談歡不過，要善用這招並不容易，因350Please respect copyright.ＰＥＮＡＮＡqUDPSGIUV0
為人很難 準確的預料未來的情緒反應，與多年不見350Please respect copyright.ＰＥＮＡＮＡmdHOclQRYH
的朋友聚舊，最後會有什麼反應，很難說得準。故350Please respect copyright.ＰＥＮＡＮＡY9Ie3D592Q
此，我們往往無法準確而適當地判斷應避免或接近350Please respect copyright.ＰＥＮＡＮＡgcPTdtoMyv
某種情境。350Please respect copyright.ＰＥＮＡＮＡSknuPycfEr
We can think of many emotion-related situations.350Please respect copyright.ＰＥＮＡＮＡeQt01dlnRx
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 get350Please respect copyright.ＰＥＮＡＮＡYeXsc4KrmD
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.350Please respect copyright.ＰＥＮＡＮＡDfYUu0Bxvp
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 will350Please respect copyright.ＰＥＮＡＮＡov6WJdhq24
happen in the end when you get together with350Please respect copyright.ＰＥＮＡＮＡVpR7dA0D1J
friends you have not seen for many
years It's hard to be precise. Therefore, we are350Please respect copyright.ＰＥＮＡＮＡIBuQ5hPPZw
often unable to accurately and appropriately judge350Please respect copyright.ＰＥＮＡＮＡBuG0BMxyQt
which situations to avoid or approach.350Please respect copyright.ＰＥＮＡＮＡiYo9sTcT6e
Modification 調整/修改350Please respect copyright.ＰＥＮＡＮＡE2BW5Jvu6B
2.(Situation modification)(情境調整)350Please respect copyright.ＰＥＮＡＮＡyQhAx9vewN
有時我們縱使難以選擇周圍的情境但仍可靠的個人350Please respect copyright.ＰＥＮＡＮＡFVz5dcgyVB
行為調整。情境調整是修改外在，周圍（而非內心350Please respect copyright.ＰＥＮＡＮＡmdNxfoO3W8
世界）的情境以改變環境帶來的情緒影響。例如如350Please respect copyright.ＰＥＮＡＮＡx6k4tLWMkQ
果我們突然遇上上前度的話 ，我們可透過預測自身350Please respect copyright.ＰＥＮＡＮＡPAERxlJfP2
情緒和可能出現的反應去決定要不要和他（她）說350Please respect copyright.ＰＥＮＡＮＡE0Oqn0oV7d
話，又或者調節個性的內容，身體距離等，造成不350Please respect copyright.ＰＥＮＡＮＡGQlwgF7icz
想要或達致想要的情緒，如避免尷尬， 或保留自然350Please respect copyright.ＰＥＮＡＮＡKxKHY3Idyh
。350Please respect copyright.ＰＥＮＡＮＡ8ue3AXzvkr
Sometimes, even though it is difficult to choose the350Please respect copyright.ＰＥＮＡＮＡTuREZI84b5
surrounding situation, we still rely on personal350Please respect copyright.ＰＥＮＡＮＡXIANlY62U2
behavior adjustment. Situational adjustment is to350Please respect copyright.ＰＥＮＡＮＡktOLC4JVxt
modify the external and surrounding (not the inner350Please respect copyright.ＰＥＮＡＮＡVv4dqZTftk
world) situation to change the emotional
impact of the environment. For example, if we350Please respect copyright.ＰＥＮＡＮＡKnHBlKmq74
suddenly meet the former degree, we can predict350Please respect copyright.ＰＥＮＡＮＡDWCJ3CSu8G
our own emotions and possible reactions to decide350Please respect copyright.ＰＥＮＡＮＡqlLmzT8dsS
whether to talk to him or her, or adjust the content350Please respect copyright.ＰＥＮＡＮＡGykqRYxTSA
of the conversation, physical distance, etc., to350Please respect copyright.ＰＥＮＡＮＡvxemQn5t7Z
avoid unwanted or achieve Desired emotions,350Please respect copyright.ＰＥＮＡＮＡC3daR8jxEU
such as avoiding embarrassment, or staying as350Please respect copyright.ＰＥＮＡＮＡl5Eqp8A6su
natural as possible.350Please respect copyright.ＰＥＮＡＮＡYkbeaekclS
Attentional 注意350Please respect copyright.ＰＥＮＡＮＡpNunMBzOMZ
Deployment 部署/ 投放350Please respect copyright.ＰＥＮＡＮＡQpvyCWckKB
3.(Attentional deployment)(注意投放)350Please respect copyright.ＰＥＮＡＮＡHlECojK7po
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠350Please respect copyright.ＰＥＮＡＮＡJ3kT4KcJy1
的個人行為調整。雖然如此，四周環境及他人的反350Please respect copyright.ＰＥＮＡＮＡToR5WpaAgx
應甚至可能不如我們預期。我們的周圍環境和生活350Please respect copyright.ＰＥＮＡＮＡkwHJg20N8L
之中實際上還充滿了許許多多其他事物 ，而部分的350Please respect copyright.ＰＥＮＡＮＡCDjnFOBgk1
事物會超過大機會引起適當的情緒反應。這個將注350Please respect copyright.ＰＥＮＡＮＡJlMW0Bhzt8
意力集中或轉移開的過程，就是注意投放。其中一350Please respect copyright.ＰＥＮＡＮＡxYSxOfrir9
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350Please respect copyright.ＰＥＮＡＮＡRgI9nQyHlr
擇專注 下次面試機會或自己的其他興趣，這樣我們350Please respect copyright.ＰＥＮＡＮＡrNkDUUj2gr
可以減少相關情緒的出現及其帶來的影響。適用範350Please respect copyright.ＰＥＮＡＮＡ5fJ9GT3vJc
圍方面，有研究指出，它在應對高強度的情緒時，350Please respect copyright.ＰＥＮＡＮＡqdpUoGbWlU
由於易於應用，因此比起其他 方法有效。而且，沉350Please respect copyright.ＰＥＮＡＮＡWe6tRpj0Am
思（反芻）和憂慮（令人擔憂）等也算是把關注由350Please respect copyright.ＰＥＮＡＮＡvDjXNkaDDR
情緒分散至思考，以免直接受情緒影響的方法，不350Please respect copyright.ＰＥＮＡＮＡxMB8cCJczU
過這些方法可能會使人的思想集中在而不是情緒上350Please respect copyright.ＰＥＮＡＮＡ32KcBRrYdJ
，最後 “樹洞香港Futee Thisking heent”可能會適度350Please respect copyright.ＰＥＮＡＮＡgWtY9APAVZ
得其反，造成造成的情緒影響。350Please respect copyright.ＰＥＮＡＮＡLtab8G0WwJ
Sometimes even though it is difficult to choose the350Please respect copyright.ＰＥＮＡＮＡv285BM4c4V
surrounding situation, we still rely on personal350Please respect copyright.ＰＥＮＡＮＡgSuV47WzWv
behavior adjustment. Even so, the surrounding350Please respect copyright.ＰＥＮＡＮＡC06yohrXK8
environment and the reactions of others may still350Please respect copyright.ＰＥＮＡＮＡsw98OS5Hvw
be worse than we expected. Our surrounding350Please respect copyright.ＰＥＮＡＮＡcYZfhBB35H
environment and life are actually full of many other350Please respect copyright.ＰＥＮＡＮＡ5KaAsLFul6
things, and some things have a greater chance of350Please respect copyright.ＰＥＮＡＮＡVTjVLfhI1G
eliciting appropriate
emotional reactions. This process of focusing or350Please respect copyright.ＰＥＮＡＮＡYTIldhMNIY
removing one's attention is to pay attention. One350Please respect copyright.ＰＥＮＡＮＡQTZrbH7uUD
of the main methods is to distraction. For example,350Please respect copyright.ＰＥＮＡＮＡ5YLZ7RZt3C
if you are frustrated in your job search, you can350Please respect copyright.ＰＥＮＡＮＡ2fkNWd9l0K
choose to focus on the next interview opportunity350Please respect copyright.ＰＥＮＡＮＡSY28WY2Wfj
or your other interests, so that we can reduce the350Please respect copyright.ＰＥＮＡＮＡ4vcmcTxGWo
appearance of related emotions and their impact.350Please respect copyright.ＰＥＮＡＮＡJ8DJF328u2
In terms of scope of application, some studies350Please respect copyright.ＰＥＮＡＮＡtINUCqVMgx
have pointed out that it is more effective than other350Please respect copyright.ＰＥＮＡＮＡGosuZI5oAQ
methods because it is easy to apply when dealing350Please respect copyright.ＰＥＮＡＮＡWnGFyfvz9z
with high-intensity emotions. In addition,350Please respect copyright.ＰＥＮＡＮＡKRbXDCkrNC
rumination and worrying can also be regarded as350Please respect copyright.ＰＥＮＡＮＡkmHGX3DcDr
methods for distracting attention from emotions to350Please respect copyright.ＰＥＮＡＮＡvqVHlH24rU
thinking, so as not to be directly affected by350Please respect copyright.ＰＥＮＡＮＡJIgppgrtIl
emotions, but these methods may cause people to350Please respect copyright.ＰＥＮＡＮＡzKJj4RzQvf
focus on negative emotions, which may be350Please respect copyright.ＰＥＮＡＮＡ46NmUV7Bjg
counterproductive
in the end. , Causing greater emotional impact.350Please respect copyright.ＰＥＮＡＮＡHifRkwjo8X
"Tree Hole Hong Kong Futee Thisking heent350Please respect copyright.ＰＥＮＡＮＡbK2icoIBpy
Cognitive 認知性350Please respect copyright.ＰＥＮＡＮＡBtWqOy3k5u
change 改變/變化350Please respect copyright.ＰＥＮＡＮＡPwD0Kv7haX
trian 訓練350Please respect copyright.ＰＥＮＡＮＡg05CX7InWC
4.(Cognitive change)(改變認知)350Please respect copyright.ＰＥＮＡＮＡKv0z5DHiOz
不過，事情的好與壞往往只是角度和認知的問題，350Please respect copyright.ＰＥＮＡＮＡlKK7JYACPl
所以如果我們可改變對情況的評估，從而改變其 情350Please respect copyright.ＰＥＮＡＮＡFbbe0vThT4
緒暗示。而改變認知中的主要方法之一，是重新評350Please respect copyright.ＰＥＮＡＮＡseLkok4wd5
估認知（認知重新評估）。它的意思是透過重新演350Please respect copyright.ＰＥＮＡＮＡkjj4hBvNce
譯譯事件的會義，以改變事件的情緒影響。如果我350Please respect copyright.ＰＥＮＡＮＡu2uZ7ZNFD6
們考試不及格，好友卻 考了第一，我們或會有嫉妒350Please respect copyright.ＰＥＮＡＮＡMJYOPSYjjn
忌，埋怨等反應，但如果我們改變這一事的理解，350Please respect copyright.ＰＥＮＡＮＡldA5NOOSGZ
解釋為為好友自豪，並決定見賢思齊的話，便可以350Please respect copyright.ＰＥＮＡＮＡp3pacFzX4i
把它的情緒轉化為正面，甚至 化作動力。而心理學350Please respect copyright.ＰＥＮＡＮＡIatKEgwxiT
研究亦指出，這方法對我們健康和人際關係都有正350Please respect copyright.ＰＥＮＡＮＡ8rPnCGGMuq
面影響；不過，它由於難以克服，往往較適用於應350Please respect copyright.ＰＥＮＡＮＡpfl7C8zWYc
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 utee350Please respect copyright.ＰＥＮＡＮＡgCznknUv36
Thiking Phontnct。350Please respect copyright.ＰＥＮＡＮＡVNiECZ4Pll
Although the above three methods are effective,350Please respect copyright.ＰＥＮＡＮＡxbj6jVRMeO
they have not really changed the causal350Please respect copyright.ＰＥＮＡＮＡidTQs0zCm9
relationship between the situation and our350Please respect copyright.ＰＥＮＡＮＡXoLvUaZamW
emotions. However, whether things are good or350Please respect copyright.ＰＥＮＡＮＡLGRqyZyrVc
bad is often just a matter of perspective and350Please respect copyright.ＰＥＮＡＮＡSDznL2Pb4B
perception, so if we can change our assessment of350Please respect copyright.ＰＥＮＡＮＡKXCDnEluIC
the situation, we can change its emotional350Please respect copyright.ＰＥＮＡＮＡogTwWW0z3N
meaning. One of the main ways to change350Please respect copyright.ＰＥＮＡＮＡP6s9e4wNB4
cognition is to re-evaluate cognition (cognitive350Please respect copyright.ＰＥＮＡＮＡEUvRj3oND0
reappraisal). It means to change the emotional350Please respect copyright.ＰＥＮＡＮＡMd2A83eIzq
impact of the event by reinterpreting the meaning350Please respect copyright.ＰＥＮＡＮＡklFW84GQZT
of the event. If we fail the exam and our friend350Please respect copyright.ＰＥＮＡＮＡDLYUg1DhZn
gets the first place, we may react with jealousy and350Please respect copyright.ＰＥＮＡＮＡnItlOqzOjG
complaint, but if we change our understanding of350Please respect copyright.ＰＥＮＡＮＡiS66cYvIpy
the matter and interpret it as being proud of a350Please respect copyright.ＰＥＮＡＮＡhVrzrGhIr4
friend and decide to
see the best, we can Negative emotions turn into350Please respect copyright.ＰＥＮＡＮＡcariwxDYtM
positive, even into motivation. And psychological350Please respect copyright.ＰＥＮＡＮＡOgbgajb6b1
research also pointed out that this method has a350Please respect copyright.ＰＥＮＡＮＡ7QjzPP0Yip
positive impact on our health and interpersonal350Please respect copyright.ＰＥＮＡＮＡBJIUQpXf50
relationships; however, because of its greater350Please respect copyright.ＰＥＮＡＮＡq5cXeGMXX8
difficulty, it is often more suitable for coping with350Please respect copyright.ＰＥＮＡＮＡCtOL9TDlzy
lower-intensity emotions, and it is more likely to be350Please respect copyright.ＰＥＮＡＮＡiIpd7v0DZo
used in certain situations. It will happen in350Please respect copyright.ＰＥＮＡＮＡLtPopErnUY
batches. "Tree Hole Hong Kong THK utee Thiking350Please respect copyright.ＰＥＮＡＮＡAAI8qgu1M0
Phontnct.350Please respect copyright.ＰＥＮＡＮＡef9N3i8cmw
response 反應/響應350Please respect copyright.ＰＥＮＡＮＡ3Dp0mnL7wW
modulation 調製350Please respect copyright.ＰＥＮＡＮＡMxnYFRgxFp
5.(Response modulation)(反應調製)350Please respect copyright.ＰＥＮＡＮＡ0b6Qa1waaa
此方法和上面某些方法有相當大的差異：前原因是350Please respect copyright.ＰＥＮＡＮＡlTWAKHLRUB
因為用於出現情緒反應之前，被合稱為“前攝調節350Please respect copyright.ＰＥＮＡＮＡcfiiPVWoF0
”（antcedent-focused）；第五種由於用於發生情緒350Please respect copyright.ＰＥＮＡＮＡ3R0wEBhjLC
反應後， 反應調製當中有大量涉及不同類型行為，350Please respect copyright.ＰＥＮＡＮＡZ9lqDGnUHX
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350Please respect copyright.ＰＥＮＡＮＡO7PkHeGrW9
，我們也必須考慮 另外，壓抑表達（表情抑制）也350Please respect copyright.ＰＥＮＡＮＡ60ZdT7KB2g
是一個方法把情緒忍住不表達出來，雖然對控製表350Please respect copyright.ＰＥＮＡＮＡHN0L907nad
情，心率等有一定 用處，分數開始重新評估認知，350Please respect copyright.ＰＥＮＡＮＡ9mcMl3q5Kh
它對克制的情緒作用減少：而因為它更刻意意，所350Please respect copyright.ＰＥＮＡＮＡZ2oub7EtGw
耗用能量代謝：它也可能損害我們表達正面情緒的350Please respect copyright.ＰＥＮＡＮＡ9VEQrjpgMi
能力，減少我們的社交能力，對 如果真的要使用此350Please respect copyright.ＰＥＮＡＮＡvwId1S9qhE
方法，也適當小心使用。“樹洞香港THK utee350Please respect copyright.ＰＥＮＡＮＡtjzuwJCaAg
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱350Please respect copyright.ＰＥＮＡＮＡCbUgK3Eltb
症症狀有正向關係），因此相形見細。350Please respect copyright.ＰＥＮＡＮＡ5f9xsuKJOf
This method is quite different from the above four350Please respect copyright.ＰＥＮＡＮＡFcQ5VHeBG2
methods: the first four are collectively called350Please respect copyright.ＰＥＮＡＮＡFAORXgAS77
"antecedent-focused" because they are used350Please respect copyright.ＰＥＮＡＮＡv1enrFw3CZ
before emotional reactions occur; the fifth one is350Please respect copyright.ＰＥＮＡＮＡSw7TXXWgif
used after emotional reactions occur. Are350Please respect copyright.ＰＥＮＡＮＡ95COCj7jji
classified as "response-focused"). Many of the350Please respect copyright.ＰＥＮＡＮＡWril73sfYf
response modulations involve different types of350Please respect copyright.ＰＥＮＡＮＡ5TzuQKSlMj
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain350Please respect copyright.ＰＥＮＡＮＡ49Dccn6vtJ
effects on emotional management; however, we350Please respect copyright.ＰＥＮＡＮＡT36lcsju8K
must also consider the long-term impact of these350Please respect copyright.ＰＥＮＡＮＡpmrasqjOL3
methods on our physical and mental health to350Please respect copyright.ＰＥＮＡＮＡLhkFOVauAz
prevent Problems such as alcohol and drug350Please respect copyright.ＰＥＮＡＮＡhSAtLpun60
abuse. In addition, expressive suppression is also350Please respect copyright.ＰＥＮＡＮＡmMVC0GLgEt
a method to suppress emotions. Although it is350Please respect copyright.ＰＥＮＡＮＡaoCLixuHhq
useful for controlling expressions and heart rate, it350Please respect copyright.ＰＥＮＡＮＡqHqD95KjuL
has a lower effect on restraining negative emotions350Please respect copyright.ＰＥＮＡＮＡjXbwl9t15t
than reevaluating cognition: and because it is more350Please respect copyright.ＰＥＮＡＮＡExGVLVg9Di
effective. To be deliberate, it consumes more350Please respect copyright.ＰＥＮＡＮＡ49xI8rXtEH
energy: it may also damage our ability to express350Please respect copyright.ＰＥＮＡＮＡXZq9niUqCt
positive emotions, weaken our social skills, and is350Please respect copyright.ＰＥＮＡＮＡ4psG9lH1pH
unhealthy for physical and mental development350Please respect copyright.ＰＥＮＡＮＡj3ld2ylyLU
(for example, it has a positive relationship with350Please respect copyright.ＰＥＮＡＮＡAQJF69r1Fw
depression symptoms), so it is different. If you350Please respect copyright.ＰＥＮＡＮＡg5vUA1HZqC
really want to use
this method, you should also use it carefully. "Tree350Please respect copyright.ＰＥＮＡＮＡDuFvmb4waw
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」