Relieve 緩解289Please respect copyright.ＰＥＮＡＮＡxSdpKSbVTC
Situation 情境/情況289Please respect copyright.ＰＥＮＡＮＡcSKWEFzbM9
Selection 選擇289Please respect copyright.ＰＥＮＡＮＡ49RxVSrrMx
Accurately 準確289Please respect copyright.ＰＥＮＡＮＡyrTdLqr2iA
comfortable 舒服的289Please respect copyright.ＰＥＮＡＮＡize7KuWRWG
emotion-related 情緒相關289Please respect copyright.ＰＥＮＡＮＡ7KYKXzvUhD
pressured 壓力大289Please respect copyright.ＰＥＮＡＮＡsd3yp2Y8pJ
1.(Situation selection)（情境選擇）289Please respect copyright.ＰＥＮＡＮＡMQlIbxc63C
我們在酒吧，我們會感到舒暢：在面對課本時，我289Please respect copyright.ＰＥＮＡＮＡX0v3FzfCjx
們會感到有壓力。情境選擇涉及選擇避免或接近某289Please respect copyright.ＰＥＮＡＮＡMm2sKpnhgZ
些特殊的情況。選擇避免開或減少 某些情境時，我289Please respect copyright.ＰＥＮＡＮＡqRKO49OEkp
們可以減低出現相對應情緒的機會；反之，如果想289Please respect copyright.ＰＥＮＡＮＡqNzOYqcV6U
引引起某些特定情緒，我們可以主動進入相關的情289Please respect copyright.ＰＥＮＡＮＡxf2gOINcby
境中。我們在客廳中，也常常用到這些技巧。 想緩289Please respect copyright.ＰＥＮＡＮＡTaJyVz6eIZ
解緩解壓力，我們可以選擇暫時放下工作，離開令289Please respect copyright.ＰＥＮＡＮＡMqg8Ht8AMp
自己覺得有壓力的環境。又或者想感受快感時，便289Please respect copyright.ＰＥＮＡＮＡieOQXrDqJV
會約好友把酒談歡不過，要善用這招並不容易，因289Please respect copyright.ＰＥＮＡＮＡX36c9BfoZu
為人很難 準確的預料未來的情緒反應，與多年不見289Please respect copyright.ＰＥＮＡＮＡClSgUzUUx8
的朋友聚舊，最後會有什麼反應，很難說得準。故289Please respect copyright.ＰＥＮＡＮＡCvHvt83OFf
此，我們往往無法準確而適當地判斷應避免或接近289Please respect copyright.ＰＥＮＡＮＡTXmLVd2zij
某種情境。289Please respect copyright.ＰＥＮＡＮＡjXndyWRKbH
We can think of many emotion-related situations.289Please respect copyright.ＰＥＮＡＮＡWS0tdVNeXT
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 get289Please respect copyright.ＰＥＮＡＮＡF8hdUbO3Y5
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.289Please respect copyright.ＰＥＮＡＮＡNRyKXanImn
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 will289Please respect copyright.ＰＥＮＡＮＡDJ3lOsksGX
happen in the end when you get together with289Please respect copyright.ＰＥＮＡＮＡheIChITUkc
friends you have not seen for many
years It's hard to be precise. Therefore, we are289Please respect copyright.ＰＥＮＡＮＡce7TmAFgpE
often unable to accurately and appropriately judge289Please respect copyright.ＰＥＮＡＮＡTMOs7c0UfD
which situations to avoid or approach.289Please respect copyright.ＰＥＮＡＮＡJtyEmDsYCQ
Modification 調整/修改289Please respect copyright.ＰＥＮＡＮＡVM4ke7NueV
2.(Situation modification)(情境調整)289Please respect copyright.ＰＥＮＡＮＡBIIhvswVOR
有時我們縱使難以選擇周圍的情境但仍可靠的個人289Please respect copyright.ＰＥＮＡＮＡ4w5vldYHGy
行為調整。情境調整是修改外在，周圍（而非內心289Please respect copyright.ＰＥＮＡＮＡDsUQpl19AC
世界）的情境以改變環境帶來的情緒影響。例如如289Please respect copyright.ＰＥＮＡＮＡR8YKNL5sPP
果我們突然遇上上前度的話 ，我們可透過預測自身289Please respect copyright.ＰＥＮＡＮＡT8lMnHuXmn
情緒和可能出現的反應去決定要不要和他（她）說289Please respect copyright.ＰＥＮＡＮＡ2Zuky4ww8e
話，又或者調節個性的內容，身體距離等，造成不289Please respect copyright.ＰＥＮＡＮＡBFP9UHqEPU
想要或達致想要的情緒，如避免尷尬， 或保留自然289Please respect copyright.ＰＥＮＡＮＡvz4E2YKvoT
。289Please respect copyright.ＰＥＮＡＮＡt64CkWddC2
Sometimes, even though it is difficult to choose the289Please respect copyright.ＰＥＮＡＮＡcuEfGC898k
surrounding situation, we still rely on personal289Please respect copyright.ＰＥＮＡＮＡBbajM9Itf1
behavior adjustment. Situational adjustment is to289Please respect copyright.ＰＥＮＡＮＡtBquQbgziv
modify the external and surrounding (not the inner289Please respect copyright.ＰＥＮＡＮＡbF5EjParGM
world) situation to change the emotional
impact of the environment. For example, if we289Please respect copyright.ＰＥＮＡＮＡH38M5fz5Ki
suddenly meet the former degree, we can predict289Please respect copyright.ＰＥＮＡＮＡGDE46ynjXV
our own emotions and possible reactions to decide289Please respect copyright.ＰＥＮＡＮＡQKdtX6SAiX
whether to talk to him or her, or adjust the content289Please respect copyright.ＰＥＮＡＮＡdnzLtUHaZx
of the conversation, physical distance, etc., to289Please respect copyright.ＰＥＮＡＮＡUMBToAVtGK
avoid unwanted or achieve Desired emotions,289Please respect copyright.ＰＥＮＡＮＡ7G0akIHyCQ
such as avoiding embarrassment, or staying as289Please respect copyright.ＰＥＮＡＮＡruEeZUXCNG
natural as possible.289Please respect copyright.ＰＥＮＡＮＡpsoBsfqfQ9
Attentional 注意289Please respect copyright.ＰＥＮＡＮＡZvlxu0HyZG
Deployment 部署/ 投放289Please respect copyright.ＰＥＮＡＮＡlf3XRhrAGN
3.(Attentional deployment)(注意投放)289Please respect copyright.ＰＥＮＡＮＡqAliLfg4jU
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠289Please respect copyright.ＰＥＮＡＮＡMn4hFv3OR6
的個人行為調整。雖然如此，四周環境及他人的反289Please respect copyright.ＰＥＮＡＮＡwQbfbksdcZ
應甚至可能不如我們預期。我們的周圍環境和生活289Please respect copyright.ＰＥＮＡＮＡCt3FctIOmz
之中實際上還充滿了許許多多其他事物 ，而部分的289Please respect copyright.ＰＥＮＡＮＡr9gnnyeG2a
事物會超過大機會引起適當的情緒反應。這個將注289Please respect copyright.ＰＥＮＡＮＡHiuta0Se1V
意力集中或轉移開的過程，就是注意投放。其中一289Please respect copyright.ＰＥＮＡＮＡAvue3ITy9o
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289Please respect copyright.ＰＥＮＡＮＡkjLgiS1YiR
擇專注 下次面試機會或自己的其他興趣，這樣我們289Please respect copyright.ＰＥＮＡＮＡoPST552pSK
可以減少相關情緒的出現及其帶來的影響。適用範289Please respect copyright.ＰＥＮＡＮＡF6eTWk7sVb
圍方面，有研究指出，它在應對高強度的情緒時，289Please respect copyright.ＰＥＮＡＮＡdLtxB4Eurp
由於易於應用，因此比起其他 方法有效。而且，沉289Please respect copyright.ＰＥＮＡＮＡw4nXSz62sW
思（反芻）和憂慮（令人擔憂）等也算是把關注由289Please respect copyright.ＰＥＮＡＮＡmWryNbplH4
情緒分散至思考，以免直接受情緒影響的方法，不289Please respect copyright.ＰＥＮＡＮＡ3gFpo6fdDY
過這些方法可能會使人的思想集中在而不是情緒上289Please respect copyright.ＰＥＮＡＮＡEh5DVFyxIL
，最後 “樹洞香港Futee Thisking heent”可能會適度289Please respect copyright.ＰＥＮＡＮＡ65HFky8p4L
得其反，造成造成的情緒影響。289Please respect copyright.ＰＥＮＡＮＡ0a8LiTHMBz
Sometimes even though it is difficult to choose the289Please respect copyright.ＰＥＮＡＮＡT8d6hdZZ5E
surrounding situation, we still rely on personal289Please respect copyright.ＰＥＮＡＮＡtec3WnERyO
behavior adjustment. Even so, the surrounding289Please respect copyright.ＰＥＮＡＮＡmyz9wiWeOu
environment and the reactions of others may still289Please respect copyright.ＰＥＮＡＮＡAtJuZwydrr
be worse than we expected. Our surrounding289Please respect copyright.ＰＥＮＡＮＡtSEbeRYM1b
environment and life are actually full of many other289Please respect copyright.ＰＥＮＡＮＡwE702Uki7s
things, and some things have a greater chance of289Please respect copyright.ＰＥＮＡＮＡuT6k33eVXh
eliciting appropriate
emotional reactions. This process of focusing or289Please respect copyright.ＰＥＮＡＮＡAYOrXba80B
removing one's attention is to pay attention. One289Please respect copyright.ＰＥＮＡＮＡUG9iEbKNOx
of the main methods is to distraction. For example,289Please respect copyright.ＰＥＮＡＮＡcvLWcyt4gY
if you are frustrated in your job search, you can289Please respect copyright.ＰＥＮＡＮＡP39uYRq4PP
choose to focus on the next interview opportunity289Please respect copyright.ＰＥＮＡＮＡZcazOyICvw
or your other interests, so that we can reduce the289Please respect copyright.ＰＥＮＡＮＡStNFdtTZEy
appearance of related emotions and their impact.289Please respect copyright.ＰＥＮＡＮＡ1M8IPB79HO
In terms of scope of application, some studies289Please respect copyright.ＰＥＮＡＮＡUKnOImYYFy
have pointed out that it is more effective than other289Please respect copyright.ＰＥＮＡＮＡP8P4nhRgTN
methods because it is easy to apply when dealing289Please respect copyright.ＰＥＮＡＮＡrqtfd9qy9P
with high-intensity emotions. In addition,289Please respect copyright.ＰＥＮＡＮＡmdLqDbpSK2
rumination and worrying can also be regarded as289Please respect copyright.ＰＥＮＡＮＡeQ0ffrVdAq
methods for distracting attention from emotions to289Please respect copyright.ＰＥＮＡＮＡgsHMqvi6de
thinking, so as not to be directly affected by289Please respect copyright.ＰＥＮＡＮＡwBFdUMUTiz
emotions, but these methods may cause people to289Please respect copyright.ＰＥＮＡＮＡTA81AY1PEE
focus on negative emotions, which may be289Please respect copyright.ＰＥＮＡＮＡPXBsAcDOoN
counterproductive
in the end. , Causing greater emotional impact.289Please respect copyright.ＰＥＮＡＮＡ4p7m1Q7nrl
"Tree Hole Hong Kong Futee Thisking heent289Please respect copyright.ＰＥＮＡＮＡdHxm1Z5M1t
Cognitive 認知性289Please respect copyright.ＰＥＮＡＮＡorZZ5kbgWw
change 改變/變化289Please respect copyright.ＰＥＮＡＮＡKstawAN5FY
trian 訓練289Please respect copyright.ＰＥＮＡＮＡSbey5Enk1U
4.(Cognitive change)(改變認知)289Please respect copyright.ＰＥＮＡＮＡZnQxClkjUC
不過，事情的好與壞往往只是角度和認知的問題，289Please respect copyright.ＰＥＮＡＮＡgAoDewsaj3
所以如果我們可改變對情況的評估，從而改變其 情289Please respect copyright.ＰＥＮＡＮＡVLMBA6nsKo
緒暗示。而改變認知中的主要方法之一，是重新評289Please respect copyright.ＰＥＮＡＮＡgO2qgCJ4ES
估認知（認知重新評估）。它的意思是透過重新演289Please respect copyright.ＰＥＮＡＮＡmOBrtRvqKE
譯譯事件的會義，以改變事件的情緒影響。如果我289Please respect copyright.ＰＥＮＡＮＡj5jM3ZAY8j
們考試不及格，好友卻 考了第一，我們或會有嫉妒289Please respect copyright.ＰＥＮＡＮＡ3SbapQuqX2
忌，埋怨等反應，但如果我們改變這一事的理解，289Please respect copyright.ＰＥＮＡＮＡrP7x3jrp7O
解釋為為好友自豪，並決定見賢思齊的話，便可以289Please respect copyright.ＰＥＮＡＮＡ8nove0uBJ5
把它的情緒轉化為正面，甚至 化作動力。而心理學289Please respect copyright.ＰＥＮＡＮＡoZbT6k9MEO
研究亦指出，這方法對我們健康和人際關係都有正289Please respect copyright.ＰＥＮＡＮＡeSzjYK5RiN
面影響；不過，它由於難以克服，往往較適用於應289Please respect copyright.ＰＥＮＡＮＡIYSjZTUBcu
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 utee289Please respect copyright.ＰＥＮＡＮＡ4dqDxieNkh
Thiking Phontnct。289Please respect copyright.ＰＥＮＡＮＡm36u2k0uy1
Although the above three methods are effective,289Please respect copyright.ＰＥＮＡＮＡal1lhfTh32
they have not really changed the causal289Please respect copyright.ＰＥＮＡＮＡFoROBh4WBg
relationship between the situation and our289Please respect copyright.ＰＥＮＡＮＡ5jyKcVgzuB
emotions. However, whether things are good or289Please respect copyright.ＰＥＮＡＮＡbrKq8zsuKq
bad is often just a matter of perspective and289Please respect copyright.ＰＥＮＡＮＡ3drnngRdsN
perception, so if we can change our assessment of289Please respect copyright.ＰＥＮＡＮＡHjvg7nzU75
the situation, we can change its emotional289Please respect copyright.ＰＥＮＡＮＡnmbhw1MpmG
meaning. One of the main ways to change289Please respect copyright.ＰＥＮＡＮＡcxyrVIjtwN
cognition is to re-evaluate cognition (cognitive289Please respect copyright.ＰＥＮＡＮＡsvM7sRxgUr
reappraisal). It means to change the emotional289Please respect copyright.ＰＥＮＡＮＡNqMr9q3KGL
impact of the event by reinterpreting the meaning289Please respect copyright.ＰＥＮＡＮＡQJ7CViTdis
of the event. If we fail the exam and our friend289Please respect copyright.ＰＥＮＡＮＡknIlLCGtCV
gets the first place, we may react with jealousy and289Please respect copyright.ＰＥＮＡＮＡJBZ5DTL0fp
complaint, but if we change our understanding of289Please respect copyright.ＰＥＮＡＮＡkI9QGqeQ7C
the matter and interpret it as being proud of a289Please respect copyright.ＰＥＮＡＮＡjlXNgiO2ox
friend and decide to
see the best, we can Negative emotions turn into289Please respect copyright.ＰＥＮＡＮＡSHnxyxv08U
positive, even into motivation. And psychological289Please respect copyright.ＰＥＮＡＮＡr6xEC6vkCP
research also pointed out that this method has a289Please respect copyright.ＰＥＮＡＮＡUsBI4mrSX0
positive impact on our health and interpersonal289Please respect copyright.ＰＥＮＡＮＡzLwGSOgRMj
relationships; however, because of its greater289Please respect copyright.ＰＥＮＡＮＡnJkDA7ZJrq
difficulty, it is often more suitable for coping with289Please respect copyright.ＰＥＮＡＮＡhiJ8uVuzF4
lower-intensity emotions, and it is more likely to be289Please respect copyright.ＰＥＮＡＮＡEP4zl2ZpWc
used in certain situations. It will happen in289Please respect copyright.ＰＥＮＡＮＡhcTkW3xwec
batches. "Tree Hole Hong Kong THK utee Thiking289Please respect copyright.ＰＥＮＡＮＡr1N75aajXF
Phontnct.289Please respect copyright.ＰＥＮＡＮＡKHCqAabdR5
response 反應/響應289Please respect copyright.ＰＥＮＡＮＡrZ9te4hDx5
modulation 調製289Please respect copyright.ＰＥＮＡＮＡ3GTQ74Sxg8
5.(Response modulation)(反應調製)289Please respect copyright.ＰＥＮＡＮＡshehj2mJTX
此方法和上面某些方法有相當大的差異：前原因是289Please respect copyright.ＰＥＮＡＮＡG8rXjF0i4q
因為用於出現情緒反應之前，被合稱為“前攝調節289Please respect copyright.ＰＥＮＡＮＡIKZfHOgM0o
”（antcedent-focused）；第五種由於用於發生情緒289Please respect copyright.ＰＥＮＡＮＡDnU6qH5TNV
反應後， 反應調製當中有大量涉及不同類型行為，289Please respect copyright.ＰＥＮＡＮＡlMMtkYDh26
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289Please respect copyright.ＰＥＮＡＮＡodOD4Ro7Zy
，我們也必須考慮 另外，壓抑表達（表情抑制）也289Please respect copyright.ＰＥＮＡＮＡjCIflbhdEo
是一個方法把情緒忍住不表達出來，雖然對控製表289Please respect copyright.ＰＥＮＡＮＡvMFoEZqXvn
情，心率等有一定 用處，分數開始重新評估認知，289Please respect copyright.ＰＥＮＡＮＡ4N9bjeIWJZ
它對克制的情緒作用減少：而因為它更刻意意，所289Please respect copyright.ＰＥＮＡＮＡb98Rz5jrDV
耗用能量代謝：它也可能損害我們表達正面情緒的289Please respect copyright.ＰＥＮＡＮＡFAnWho8qt7
能力，減少我們的社交能力，對 如果真的要使用此289Please respect copyright.ＰＥＮＡＮＡsE0kLxltJD
方法，也適當小心使用。“樹洞香港THK utee289Please respect copyright.ＰＥＮＡＮＡeGOEJDuT3j
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱289Please respect copyright.ＰＥＮＡＮＡnU5FcYsIf5
症症狀有正向關係），因此相形見細。289Please respect copyright.ＰＥＮＡＮＡjBtMQKVEKx
This method is quite different from the above four289Please respect copyright.ＰＥＮＡＮＡyniYf93qe8
methods: the first four are collectively called289Please respect copyright.ＰＥＮＡＮＡKwCmEexUw7
"antecedent-focused" because they are used289Please respect copyright.ＰＥＮＡＮＡubsWZqjaM2
before emotional reactions occur; the fifth one is289Please respect copyright.ＰＥＮＡＮＡSTqtjljo7Q
used after emotional reactions occur. Are289Please respect copyright.ＰＥＮＡＮＡdPcNQv1P0I
classified as "response-focused"). Many of the289Please respect copyright.ＰＥＮＡＮＡoozOyIYF5B
response modulations involve different types of289Please respect copyright.ＰＥＮＡＮＡ8lDRNy7Uk0
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain289Please respect copyright.ＰＥＮＡＮＡEDXyYV310t
effects on emotional management; however, we289Please respect copyright.ＰＥＮＡＮＡZaN6xkMvEZ
must also consider the long-term impact of these289Please respect copyright.ＰＥＮＡＮＡ3fMtG04C44
methods on our physical and mental health to289Please respect copyright.ＰＥＮＡＮＡJtxxdhPoLM
prevent Problems such as alcohol and drug289Please respect copyright.ＰＥＮＡＮＡUhc3V1AU0T
abuse. In addition, expressive suppression is also289Please respect copyright.ＰＥＮＡＮＡLH6IgxtJEb
a method to suppress emotions. Although it is289Please respect copyright.ＰＥＮＡＮＡvwbx0tvcUW
useful for controlling expressions and heart rate, it289Please respect copyright.ＰＥＮＡＮＡk2hktk56za
has a lower effect on restraining negative emotions289Please respect copyright.ＰＥＮＡＮＡHfXKmDJVqd
than reevaluating cognition: and because it is more289Please respect copyright.ＰＥＮＡＮＡFOmp7nOmkj
effective. To be deliberate, it consumes more289Please respect copyright.ＰＥＮＡＮＡdGz2Odrovv
energy: it may also damage our ability to express289Please respect copyright.ＰＥＮＡＮＡXbPrrIus91
positive emotions, weaken our social skills, and is289Please respect copyright.ＰＥＮＡＮＡSRTjyF837i
unhealthy for physical and mental development289Please respect copyright.ＰＥＮＡＮＡNl4TA8i9y7
(for example, it has a positive relationship with289Please respect copyright.ＰＥＮＡＮＡwm99BwKr8a
depression symptoms), so it is different. If you289Please respect copyright.ＰＥＮＡＮＡoVm0uG0pY0
really want to use
this method, you should also use it carefully. "Tree289Please respect copyright.ＰＥＮＡＮＡDKLsRtSCTS
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」