Relieve 緩解393Please respect copyright.ＰＥＮＡＮＡodmK05otPp
Situation 情境/情況393Please respect copyright.ＰＥＮＡＮＡmrnOPIQ804
Selection 選擇393Please respect copyright.ＰＥＮＡＮＡb8SWlNu6D0
Accurately 準確393Please respect copyright.ＰＥＮＡＮＡmr7w4RDHFO
comfortable 舒服的393Please respect copyright.ＰＥＮＡＮＡHYhj3foKCB
emotion-related 情緒相關393Please respect copyright.ＰＥＮＡＮＡxxpfrN24dV
pressured 壓力大393Please respect copyright.ＰＥＮＡＮＡsKpNt2dWbP
1.(Situation selection)（情境選擇）393Please respect copyright.ＰＥＮＡＮＡgt6ywFNOlD
我們在酒吧，我們會感到舒暢：在面對課本時，我393Please respect copyright.ＰＥＮＡＮＡjwOMFw3Bzg
們會感到有壓力。情境選擇涉及選擇避免或接近某393Please respect copyright.ＰＥＮＡＮＡrHoKbTzmNG
些特殊的情況。選擇避免開或減少 某些情境時，我393Please respect copyright.ＰＥＮＡＮＡmPaH8KgRMp
們可以減低出現相對應情緒的機會；反之，如果想393Please respect copyright.ＰＥＮＡＮＡzyM3stkRyJ
引引起某些特定情緒，我們可以主動進入相關的情393Please respect copyright.ＰＥＮＡＮＡ0LbKBO0sKO
境中。我們在客廳中，也常常用到這些技巧。 想緩393Please respect copyright.ＰＥＮＡＮＡn3xnoyxSSJ
解緩解壓力，我們可以選擇暫時放下工作，離開令393Please respect copyright.ＰＥＮＡＮＡ4KtJS7w8L4
自己覺得有壓力的環境。又或者想感受快感時，便393Please respect copyright.ＰＥＮＡＮＡYhZS3Llh1K
會約好友把酒談歡不過，要善用這招並不容易，因393Please respect copyright.ＰＥＮＡＮＡTMCU91OgGh
為人很難 準確的預料未來的情緒反應，與多年不見393Please respect copyright.ＰＥＮＡＮＡ8A8vSveMUU
的朋友聚舊，最後會有什麼反應，很難說得準。故393Please respect copyright.ＰＥＮＡＮＡPxQniPxdke
此，我們往往無法準確而適當地判斷應避免或接近393Please respect copyright.ＰＥＮＡＮＡdOlqhIoD0m
某種情境。393Please respect copyright.ＰＥＮＡＮＡa54Lys9Aty
We can think of many emotion-related situations.393Please respect copyright.ＰＥＮＡＮＡTidjn86POB
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 get393Please respect copyright.ＰＥＮＡＮＡgFVXgr71pi
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.393Please respect copyright.ＰＥＮＡＮＡa9ZSxsRQbq
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 will393Please respect copyright.ＰＥＮＡＮＡQU2GyOpXmJ
happen in the end when you get together with393Please respect copyright.ＰＥＮＡＮＡzQedtAJNcK
friends you have not seen for many
years It's hard to be precise. Therefore, we are393Please respect copyright.ＰＥＮＡＮＡYspxIhkwBO
often unable to accurately and appropriately judge393Please respect copyright.ＰＥＮＡＮＡnadneQdSxW
which situations to avoid or approach.393Please respect copyright.ＰＥＮＡＮＡb1oieJeNt8
Modification 調整/修改393Please respect copyright.ＰＥＮＡＮＡRbWeTPIwCA
2.(Situation modification)(情境調整)393Please respect copyright.ＰＥＮＡＮＡZ3cst0nfkk
有時我們縱使難以選擇周圍的情境但仍可靠的個人393Please respect copyright.ＰＥＮＡＮＡTKwmg9EzqZ
行為調整。情境調整是修改外在，周圍（而非內心393Please respect copyright.ＰＥＮＡＮＡd612HuENy8
世界）的情境以改變環境帶來的情緒影響。例如如393Please respect copyright.ＰＥＮＡＮＡsNXlTh3DeX
果我們突然遇上上前度的話 ，我們可透過預測自身393Please respect copyright.ＰＥＮＡＮＡPEX44WK3b4
情緒和可能出現的反應去決定要不要和他（她）說393Please respect copyright.ＰＥＮＡＮＡ3tC5qzJBM7
話，又或者調節個性的內容，身體距離等，造成不393Please respect copyright.ＰＥＮＡＮＡmTOeZPKpnq
想要或達致想要的情緒，如避免尷尬， 或保留自然393Please respect copyright.ＰＥＮＡＮＡLNEpbp7nu5
。393Please respect copyright.ＰＥＮＡＮＡgTVgbUG8yj
Sometimes, even though it is difficult to choose the393Please respect copyright.ＰＥＮＡＮＡSMF8qwnOug
surrounding situation, we still rely on personal393Please respect copyright.ＰＥＮＡＮＡmVPQi1zK2B
behavior adjustment. Situational adjustment is to393Please respect copyright.ＰＥＮＡＮＡ2l0cEU9pQQ
modify the external and surrounding (not the inner393Please respect copyright.ＰＥＮＡＮＡ0tpnGFQgDe
world) situation to change the emotional
impact of the environment. For example, if we393Please respect copyright.ＰＥＮＡＮＡnkVYaXGH2A
suddenly meet the former degree, we can predict393Please respect copyright.ＰＥＮＡＮＡ71D281AoxT
our own emotions and possible reactions to decide393Please respect copyright.ＰＥＮＡＮＡsNtFwrTid7
whether to talk to him or her, or adjust the content393Please respect copyright.ＰＥＮＡＮＡ6zFvrgZ5Yc
of the conversation, physical distance, etc., to393Please respect copyright.ＰＥＮＡＮＡC04eOIRo97
avoid unwanted or achieve Desired emotions,393Please respect copyright.ＰＥＮＡＮＡSJBbyjT0aX
such as avoiding embarrassment, or staying as393Please respect copyright.ＰＥＮＡＮＡ3Lk6ZYjQVR
natural as possible.393Please respect copyright.ＰＥＮＡＮＡlwo0n3u0tQ
Attentional 注意393Please respect copyright.ＰＥＮＡＮＡF7FxCf68yZ
Deployment 部署/ 投放393Please respect copyright.ＰＥＮＡＮＡ2SwhrTf15p
3.(Attentional deployment)(注意投放)393Please respect copyright.ＰＥＮＡＮＡPEf8EjLMJB
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠393Please respect copyright.ＰＥＮＡＮＡYChADlV50p
的個人行為調整。雖然如此，四周環境及他人的反393Please respect copyright.ＰＥＮＡＮＡVy7p6ukSdc
應甚至可能不如我們預期。我們的周圍環境和生活393Please respect copyright.ＰＥＮＡＮＡ7eOZO7qj42
之中實際上還充滿了許許多多其他事物 ，而部分的393Please respect copyright.ＰＥＮＡＮＡ81eq8RkQB8
事物會超過大機會引起適當的情緒反應。這個將注393Please respect copyright.ＰＥＮＡＮＡvbixAsQuLU
意力集中或轉移開的過程，就是注意投放。其中一393Please respect copyright.ＰＥＮＡＮＡ7X4d3m5a52
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393Please respect copyright.ＰＥＮＡＮＡ5k8KCZFlSN
擇專注 下次面試機會或自己的其他興趣，這樣我們393Please respect copyright.ＰＥＮＡＮＡInmnOjOhEI
可以減少相關情緒的出現及其帶來的影響。適用範393Please respect copyright.ＰＥＮＡＮＡuJ3SISvEsk
圍方面，有研究指出，它在應對高強度的情緒時，393Please respect copyright.ＰＥＮＡＮＡF4bUC43msx
由於易於應用，因此比起其他 方法有效。而且，沉393Please respect copyright.ＰＥＮＡＮＡ2H4x0DMWKk
思（反芻）和憂慮（令人擔憂）等也算是把關注由393Please respect copyright.ＰＥＮＡＮＡRERllyKCp2
情緒分散至思考，以免直接受情緒影響的方法，不393Please respect copyright.ＰＥＮＡＮＡwSDp2B72mq
過這些方法可能會使人的思想集中在而不是情緒上393Please respect copyright.ＰＥＮＡＮＡFhHAkIQgd5
，最後 “樹洞香港Futee Thisking heent”可能會適度393Please respect copyright.ＰＥＮＡＮＡMZpa3BIshS
得其反，造成造成的情緒影響。393Please respect copyright.ＰＥＮＡＮＡ3mFvCGaxza
Sometimes even though it is difficult to choose the393Please respect copyright.ＰＥＮＡＮＡ1xvbLB4qD8
surrounding situation, we still rely on personal393Please respect copyright.ＰＥＮＡＮＡWKYnrpw8Of
behavior adjustment. Even so, the surrounding393Please respect copyright.ＰＥＮＡＮＡfFMdOnS44v
environment and the reactions of others may still393Please respect copyright.ＰＥＮＡＮＡmsziWXbwIO
be worse than we expected. Our surrounding393Please respect copyright.ＰＥＮＡＮＡ5LniabGmab
environment and life are actually full of many other393Please respect copyright.ＰＥＮＡＮＡrO3ywMjrks
things, and some things have a greater chance of393Please respect copyright.ＰＥＮＡＮＡuhDCOaEoV1
eliciting appropriate
emotional reactions. This process of focusing or393Please respect copyright.ＰＥＮＡＮＡFw8hFEUkhV
removing one's attention is to pay attention. One393Please respect copyright.ＰＥＮＡＮＡ2bHrnG6eOE
of the main methods is to distraction. For example,393Please respect copyright.ＰＥＮＡＮＡioqs5iptGq
if you are frustrated in your job search, you can393Please respect copyright.ＰＥＮＡＮＡVljYy49EMu
choose to focus on the next interview opportunity393Please respect copyright.ＰＥＮＡＮＡHePBM4u7xm
or your other interests, so that we can reduce the393Please respect copyright.ＰＥＮＡＮＡO42v0v9Az2
appearance of related emotions and their impact.393Please respect copyright.ＰＥＮＡＮＡGelMdKa6n6
In terms of scope of application, some studies393Please respect copyright.ＰＥＮＡＮＡlLLADCYTfh
have pointed out that it is more effective than other393Please respect copyright.ＰＥＮＡＮＡ8lVltofqnT
methods because it is easy to apply when dealing393Please respect copyright.ＰＥＮＡＮＡASQYPigdyH
with high-intensity emotions. In addition,393Please respect copyright.ＰＥＮＡＮＡN842hyPT8J
rumination and worrying can also be regarded as393Please respect copyright.ＰＥＮＡＮＡoQhgG2P8Qn
methods for distracting attention from emotions to393Please respect copyright.ＰＥＮＡＮＡwXXC7qVsXP
thinking, so as not to be directly affected by393Please respect copyright.ＰＥＮＡＮＡ1TqnZHmKpF
emotions, but these methods may cause people to393Please respect copyright.ＰＥＮＡＮＡgiroSawYF7
focus on negative emotions, which may be393Please respect copyright.ＰＥＮＡＮＡsTopMskVSX
counterproductive
in the end. , Causing greater emotional impact.393Please respect copyright.ＰＥＮＡＮＡ85rlROhGtY
"Tree Hole Hong Kong Futee Thisking heent393Please respect copyright.ＰＥＮＡＮＡcdOog8X7CT
Cognitive 認知性393Please respect copyright.ＰＥＮＡＮＡyIGQQy0d3t
change 改變/變化393Please respect copyright.ＰＥＮＡＮＡE2oqj8G6W3
trian 訓練393Please respect copyright.ＰＥＮＡＮＡ87L0QHQBDA
4.(Cognitive change)(改變認知)393Please respect copyright.ＰＥＮＡＮＡHyYcSjYiIn
不過，事情的好與壞往往只是角度和認知的問題，393Please respect copyright.ＰＥＮＡＮＡfaxAXJDR3L
所以如果我們可改變對情況的評估，從而改變其 情393Please respect copyright.ＰＥＮＡＮＡqGEJJys0xf
緒暗示。而改變認知中的主要方法之一，是重新評393Please respect copyright.ＰＥＮＡＮＡSrgNE5XF7J
估認知（認知重新評估）。它的意思是透過重新演393Please respect copyright.ＰＥＮＡＮＡzK5cnRsJbK
譯譯事件的會義，以改變事件的情緒影響。如果我393Please respect copyright.ＰＥＮＡＮＡMEBrwWSe3T
們考試不及格，好友卻 考了第一，我們或會有嫉妒393Please respect copyright.ＰＥＮＡＮＡopeXlqcbZN
忌，埋怨等反應，但如果我們改變這一事的理解，393Please respect copyright.ＰＥＮＡＮＡQexoNp9YF1
解釋為為好友自豪，並決定見賢思齊的話，便可以393Please respect copyright.ＰＥＮＡＮＡbkFzJ08t6a
把它的情緒轉化為正面，甚至 化作動力。而心理學393Please respect copyright.ＰＥＮＡＮＡBUb0quwNVu
研究亦指出，這方法對我們健康和人際關係都有正393Please respect copyright.ＰＥＮＡＮＡBtb3ef0P4i
面影響；不過，它由於難以克服，往往較適用於應393Please respect copyright.ＰＥＮＡＮＡrSWBtHvSLg
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 utee393Please respect copyright.ＰＥＮＡＮＡLpP2UqOhpi
Thiking Phontnct。393Please respect copyright.ＰＥＮＡＮＡKnIflYyDQ8
Although the above three methods are effective,393Please respect copyright.ＰＥＮＡＮＡwTRP59ZQGo
they have not really changed the causal393Please respect copyright.ＰＥＮＡＮＡdYpfYKaF7f
relationship between the situation and our393Please respect copyright.ＰＥＮＡＮＡ6geDwlKh3a
emotions. However, whether things are good or393Please respect copyright.ＰＥＮＡＮＡnrOyp1hHh9
bad is often just a matter of perspective and393Please respect copyright.ＰＥＮＡＮＡ1YzzcoRrum
perception, so if we can change our assessment of393Please respect copyright.ＰＥＮＡＮＡFCjouJjIxn
the situation, we can change its emotional393Please respect copyright.ＰＥＮＡＮＡHF5Tus6SSV
meaning. One of the main ways to change393Please respect copyright.ＰＥＮＡＮＡgtR60MJxAl
cognition is to re-evaluate cognition (cognitive393Please respect copyright.ＰＥＮＡＮＡluhl7XRgUJ
reappraisal). It means to change the emotional393Please respect copyright.ＰＥＮＡＮＡ95XqSpmd6W
impact of the event by reinterpreting the meaning393Please respect copyright.ＰＥＮＡＮＡh2RuKjuEs7
of the event. If we fail the exam and our friend393Please respect copyright.ＰＥＮＡＮＡjZLigOctnx
gets the first place, we may react with jealousy and393Please respect copyright.ＰＥＮＡＮＡKK7ver4QAx
complaint, but if we change our understanding of393Please respect copyright.ＰＥＮＡＮＡIKzWkoONZK
the matter and interpret it as being proud of a393Please respect copyright.ＰＥＮＡＮＡMBeK0pVLfL
friend and decide to
see the best, we can Negative emotions turn into393Please respect copyright.ＰＥＮＡＮＡP3AIF2NNQM
positive, even into motivation. And psychological393Please respect copyright.ＰＥＮＡＮＡDOXiMlm0fY
research also pointed out that this method has a393Please respect copyright.ＰＥＮＡＮＡgZ4olMGcsM
positive impact on our health and interpersonal393Please respect copyright.ＰＥＮＡＮＡJ8ECnHvQ9F
relationships; however, because of its greater393Please respect copyright.ＰＥＮＡＮＡOFrj7XqmMt
difficulty, it is often more suitable for coping with393Please respect copyright.ＰＥＮＡＮＡHBcCkm3Jyv
lower-intensity emotions, and it is more likely to be393Please respect copyright.ＰＥＮＡＮＡW3jvneVWIp
used in certain situations. It will happen in393Please respect copyright.ＰＥＮＡＮＡwgGtJu0hgh
batches. "Tree Hole Hong Kong THK utee Thiking393Please respect copyright.ＰＥＮＡＮＡP0AZoccHCd
Phontnct.393Please respect copyright.ＰＥＮＡＮＡvpaC9eWsIU
response 反應/響應393Please respect copyright.ＰＥＮＡＮＡU0CyA6DPod
modulation 調製393Please respect copyright.ＰＥＮＡＮＡ8zcBluTUYF
5.(Response modulation)(反應調製)393Please respect copyright.ＰＥＮＡＮＡbilFg28ySR
此方法和上面某些方法有相當大的差異：前原因是393Please respect copyright.ＰＥＮＡＮＡPPUdV0CyFu
因為用於出現情緒反應之前，被合稱為“前攝調節393Please respect copyright.ＰＥＮＡＮＡhyuMYkWeq3
”（antcedent-focused）；第五種由於用於發生情緒393Please respect copyright.ＰＥＮＡＮＡAKEWi6WVtD
反應後， 反應調製當中有大量涉及不同類型行為，393Please respect copyright.ＰＥＮＡＮＡHLEm2qGxEW
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393Please respect copyright.ＰＥＮＡＮＡNAIBreB6tZ
，我們也必須考慮 另外，壓抑表達（表情抑制）也393Please respect copyright.ＰＥＮＡＮＡreYP7QxznR
是一個方法把情緒忍住不表達出來，雖然對控製表393Please respect copyright.ＰＥＮＡＮＡ0iIUV9urTd
情，心率等有一定 用處，分數開始重新評估認知，393Please respect copyright.ＰＥＮＡＮＡitYNKza5yR
它對克制的情緒作用減少：而因為它更刻意意，所393Please respect copyright.ＰＥＮＡＮＡ2rFzHMi3Ot
耗用能量代謝：它也可能損害我們表達正面情緒的393Please respect copyright.ＰＥＮＡＮＡI77WhFxY1J
能力，減少我們的社交能力，對 如果真的要使用此393Please respect copyright.ＰＥＮＡＮＡsodlwC0VWn
方法，也適當小心使用。“樹洞香港THK utee393Please respect copyright.ＰＥＮＡＮＡuF0GugurTE
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱393Please respect copyright.ＰＥＮＡＮＡKbcwFdwwOx
症症狀有正向關係），因此相形見細。393Please respect copyright.ＰＥＮＡＮＡqYBdbajOf8
This method is quite different from the above four393Please respect copyright.ＰＥＮＡＮＡSO5I0fD3l4
methods: the first four are collectively called393Please respect copyright.ＰＥＮＡＮＡgndbIvrvpR
"antecedent-focused" because they are used393Please respect copyright.ＰＥＮＡＮＡZ66rSfxKdN
before emotional reactions occur; the fifth one is393Please respect copyright.ＰＥＮＡＮＡhYDlvNScjQ
used after emotional reactions occur. Are393Please respect copyright.ＰＥＮＡＮＡoxyXf0wRQd
classified as "response-focused"). Many of the393Please respect copyright.ＰＥＮＡＮＡG4kCeC1Ocv
response modulations involve different types of393Please respect copyright.ＰＥＮＡＮＡuqg8ofxZYX
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain393Please respect copyright.ＰＥＮＡＮＡL3u2cr5CrD
effects on emotional management; however, we393Please respect copyright.ＰＥＮＡＮＡtjAnG5ivWi
must also consider the long-term impact of these393Please respect copyright.ＰＥＮＡＮＡsUdPOES6Fa
methods on our physical and mental health to393Please respect copyright.ＰＥＮＡＮＡLWq2zpK1rz
prevent Problems such as alcohol and drug393Please respect copyright.ＰＥＮＡＮＡk04y6ZI4cN
abuse. In addition, expressive suppression is also393Please respect copyright.ＰＥＮＡＮＡoxaY80RTSS
a method to suppress emotions. Although it is393Please respect copyright.ＰＥＮＡＮＡvVgKOVyOCV
useful for controlling expressions and heart rate, it393Please respect copyright.ＰＥＮＡＮＡRJW6aAWCVt
has a lower effect on restraining negative emotions393Please respect copyright.ＰＥＮＡＮＡnZisnWt6mO
than reevaluating cognition: and because it is more393Please respect copyright.ＰＥＮＡＮＡxyRFJlkvYQ
effective. To be deliberate, it consumes more393Please respect copyright.ＰＥＮＡＮＡT9ZpeMPHY4
energy: it may also damage our ability to express393Please respect copyright.ＰＥＮＡＮＡYOBdb3aLgE
positive emotions, weaken our social skills, and is393Please respect copyright.ＰＥＮＡＮＡiiT2Zc93Md
unhealthy for physical and mental development393Please respect copyright.ＰＥＮＡＮＡn2yxKn0cRK
(for example, it has a positive relationship with393Please respect copyright.ＰＥＮＡＮＡZdyIlk5K8c
depression symptoms), so it is different. If you393Please respect copyright.ＰＥＮＡＮＡrsIPCsaVPD
really want to use
this method, you should also use it carefully. "Tree393Please respect copyright.ＰＥＮＡＮＡmZZo3Ax9N7
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」