Relieve 緩解531Please respect copyright.ＰＥＮＡＮＡEtrhZqH63x
Situation 情境/情況531Please respect copyright.ＰＥＮＡＮＡKLkuCfuVy3
Selection 選擇531Please respect copyright.ＰＥＮＡＮＡqz4olPATF4
Accurately 準確531Please respect copyright.ＰＥＮＡＮＡiHPNV0JmI6
comfortable 舒服的531Please respect copyright.ＰＥＮＡＮＡwBWtAfo2tH
emotion-related 情緒相關531Please respect copyright.ＰＥＮＡＮＡO2eh75XQO6
pressured 壓力大531Please respect copyright.ＰＥＮＡＮＡu562h4ZRVx
1.(Situation selection)（情境選擇）531Please respect copyright.ＰＥＮＡＮＡgZKibCJkbB
我們在酒吧，我們會感到舒暢：在面對課本時，我531Please respect copyright.ＰＥＮＡＮＡS6Ubfq3swF
們會感到有壓力。情境選擇涉及選擇避免或接近某531Please respect copyright.ＰＥＮＡＮＡpQ0vBk1wWA
些特殊的情況。選擇避免開或減少 某些情境時，我531Please respect copyright.ＰＥＮＡＮＡyHmX7G2WjC
們可以減低出現相對應情緒的機會；反之，如果想531Please respect copyright.ＰＥＮＡＮＡPsgrVyTHdM
引引起某些特定情緒，我們可以主動進入相關的情531Please respect copyright.ＰＥＮＡＮＡX94NLHJRZg
境中。我們在客廳中，也常常用到這些技巧。 想緩531Please respect copyright.ＰＥＮＡＮＡwsBQS76UZi
解緩解壓力，我們可以選擇暫時放下工作，離開令531Please respect copyright.ＰＥＮＡＮＡv2Zg4U4M3A
自己覺得有壓力的環境。又或者想感受快感時，便531Please respect copyright.ＰＥＮＡＮＡXhLkd5KPsm
會約好友把酒談歡不過，要善用這招並不容易，因531Please respect copyright.ＰＥＮＡＮＡRjo8S9tMmN
為人很難 準確的預料未來的情緒反應，與多年不見531Please respect copyright.ＰＥＮＡＮＡtlacr5AHS8
的朋友聚舊，最後會有什麼反應，很難說得準。故531Please respect copyright.ＰＥＮＡＮＡ2oKwccNWbQ
此，我們往往無法準確而適當地判斷應避免或接近531Please respect copyright.ＰＥＮＡＮＡA6j8bLMFY1
某種情境。531Please respect copyright.ＰＥＮＡＮＡxGMuW5Tmav
We can think of many emotion-related situations.531Please respect copyright.ＰＥＮＡＮＡjSonqazc5o
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 get531Please respect copyright.ＰＥＮＡＮＡMjyFeTIkgh
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.531Please respect copyright.ＰＥＮＡＮＡ7daxkF7e7T
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 will531Please respect copyright.ＰＥＮＡＮＡl0mlB6dF4s
happen in the end when you get together with531Please respect copyright.ＰＥＮＡＮＡ78BaUqnEys
friends you have not seen for many
years It's hard to be precise. Therefore, we are531Please respect copyright.ＰＥＮＡＮＡOE12TXcRO2
often unable to accurately and appropriately judge531Please respect copyright.ＰＥＮＡＮＡBt2AU3DGEb
which situations to avoid or approach.531Please respect copyright.ＰＥＮＡＮＡ6vi0CbUikz
Modification 調整/修改531Please respect copyright.ＰＥＮＡＮＡD5N4xhB5jQ
2.(Situation modification)(情境調整)531Please respect copyright.ＰＥＮＡＮＡAAsU3RqYIH
有時我們縱使難以選擇周圍的情境但仍可靠的個人531Please respect copyright.ＰＥＮＡＮＡ0p07JX3uF0
行為調整。情境調整是修改外在，周圍（而非內心531Please respect copyright.ＰＥＮＡＮＡU5uMqoRAwU
世界）的情境以改變環境帶來的情緒影響。例如如531Please respect copyright.ＰＥＮＡＮＡwtzELBCa54
果我們突然遇上上前度的話 ，我們可透過預測自身531Please respect copyright.ＰＥＮＡＮＡcOJ7zgdoWC
情緒和可能出現的反應去決定要不要和他（她）說531Please respect copyright.ＰＥＮＡＮＡEsrGTz3k7J
話，又或者調節個性的內容，身體距離等，造成不531Please respect copyright.ＰＥＮＡＮＡW5DdALmzGN
想要或達致想要的情緒，如避免尷尬， 或保留自然531Please respect copyright.ＰＥＮＡＮＡkXtc4dZbuU
。531Please respect copyright.ＰＥＮＡＮＡBpMsxsJQAe
Sometimes, even though it is difficult to choose the531Please respect copyright.ＰＥＮＡＮＡG9THLlRSHU
surrounding situation, we still rely on personal531Please respect copyright.ＰＥＮＡＮＡ9eMfc4Pyma
behavior adjustment. Situational adjustment is to531Please respect copyright.ＰＥＮＡＮＡk8EMrvEqaj
modify the external and surrounding (not the inner531Please respect copyright.ＰＥＮＡＮＡckThipoMah
world) situation to change the emotional
impact of the environment. For example, if we531Please respect copyright.ＰＥＮＡＮＡlYjNNh5eqa
suddenly meet the former degree, we can predict531Please respect copyright.ＰＥＮＡＮＡBRGR8tSlYG
our own emotions and possible reactions to decide531Please respect copyright.ＰＥＮＡＮＡBAHgSfJBR3
whether to talk to him or her, or adjust the content531Please respect copyright.ＰＥＮＡＮＡGC4z51YJz1
of the conversation, physical distance, etc., to531Please respect copyright.ＰＥＮＡＮＡimdJCsvL7H
avoid unwanted or achieve Desired emotions,531Please respect copyright.ＰＥＮＡＮＡUegPW9yrta
such as avoiding embarrassment, or staying as531Please respect copyright.ＰＥＮＡＮＡjvJBdZNd66
natural as possible.531Please respect copyright.ＰＥＮＡＮＡIYSWtUgQ8K
Attentional 注意531Please respect copyright.ＰＥＮＡＮＡCO6yZTANwQ
Deployment 部署/ 投放531Please respect copyright.ＰＥＮＡＮＡe6EfowPDtG
3.(Attentional deployment)(注意投放)531Please respect copyright.ＰＥＮＡＮＡjJJ1lca68O
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠531Please respect copyright.ＰＥＮＡＮＡr0RA71E1q2
的個人行為調整。雖然如此，四周環境及他人的反531Please respect copyright.ＰＥＮＡＮＡUVWSIhWh9l
應甚至可能不如我們預期。我們的周圍環境和生活531Please respect copyright.ＰＥＮＡＮＡmz9LkWEcmC
之中實際上還充滿了許許多多其他事物 ，而部分的531Please respect copyright.ＰＥＮＡＮＡIajN0mRPVT
事物會超過大機會引起適當的情緒反應。這個將注531Please respect copyright.ＰＥＮＡＮＡ11JvbEdSE8
意力集中或轉移開的過程，就是注意投放。其中一531Please respect copyright.ＰＥＮＡＮＡHw6y80ue19
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531Please respect copyright.ＰＥＮＡＮＡUB1oFoDlqo
擇專注 下次面試機會或自己的其他興趣，這樣我們531Please respect copyright.ＰＥＮＡＮＡyEp4tN5EqZ
可以減少相關情緒的出現及其帶來的影響。適用範531Please respect copyright.ＰＥＮＡＮＡ4qNYwgHYNb
圍方面，有研究指出，它在應對高強度的情緒時，531Please respect copyright.ＰＥＮＡＮＡ25A4pyupLF
由於易於應用，因此比起其他 方法有效。而且，沉531Please respect copyright.ＰＥＮＡＮＡtQGyYV1iCQ
思（反芻）和憂慮（令人擔憂）等也算是把關注由531Please respect copyright.ＰＥＮＡＮＡjCEGyMlpmA
情緒分散至思考，以免直接受情緒影響的方法，不531Please respect copyright.ＰＥＮＡＮＡJOTHc7Ntcp
過這些方法可能會使人的思想集中在而不是情緒上531Please respect copyright.ＰＥＮＡＮＡdFeWTruSHB
，最後 “樹洞香港Futee Thisking heent”可能會適度531Please respect copyright.ＰＥＮＡＮＡtzK33G8XG6
得其反，造成造成的情緒影響。531Please respect copyright.ＰＥＮＡＮＡrw4DNRAxkH
Sometimes even though it is difficult to choose the531Please respect copyright.ＰＥＮＡＮＡrz7XiruPCf
surrounding situation, we still rely on personal531Please respect copyright.ＰＥＮＡＮＡfI6B2zxTR6
behavior adjustment. Even so, the surrounding531Please respect copyright.ＰＥＮＡＮＡzYJiFftAFt
environment and the reactions of others may still531Please respect copyright.ＰＥＮＡＮＡXRpDmD73RX
be worse than we expected. Our surrounding531Please respect copyright.ＰＥＮＡＮＡQnrpCW5hVV
environment and life are actually full of many other531Please respect copyright.ＰＥＮＡＮＡYOOgYh3SbE
things, and some things have a greater chance of531Please respect copyright.ＰＥＮＡＮＡ8KGSlLpEvV
eliciting appropriate
emotional reactions. This process of focusing or531Please respect copyright.ＰＥＮＡＮＡLlsLNuT25h
removing one's attention is to pay attention. One531Please respect copyright.ＰＥＮＡＮＡzpvHgjeweL
of the main methods is to distraction. For example,531Please respect copyright.ＰＥＮＡＮＡ4YKkiWumk9
if you are frustrated in your job search, you can531Please respect copyright.ＰＥＮＡＮＡEo0bG0jQRc
choose to focus on the next interview opportunity531Please respect copyright.ＰＥＮＡＮＡZxZJwM7ifV
or your other interests, so that we can reduce the531Please respect copyright.ＰＥＮＡＮＡvhls3d0a4z
appearance of related emotions and their impact.531Please respect copyright.ＰＥＮＡＮＡwQbW6ZIkgI
In terms of scope of application, some studies531Please respect copyright.ＰＥＮＡＮＡfSIRfd66SV
have pointed out that it is more effective than other531Please respect copyright.ＰＥＮＡＮＡbRsqWealDZ
methods because it is easy to apply when dealing531Please respect copyright.ＰＥＮＡＮＡ5HmAltT5oL
with high-intensity emotions. In addition,531Please respect copyright.ＰＥＮＡＮＡzihUtAGdEo
rumination and worrying can also be regarded as531Please respect copyright.ＰＥＮＡＮＡPOGHlFiaCk
methods for distracting attention from emotions to531Please respect copyright.ＰＥＮＡＮＡdPTuQgNPGM
thinking, so as not to be directly affected by531Please respect copyright.ＰＥＮＡＮＡM5HIQO3biP
emotions, but these methods may cause people to531Please respect copyright.ＰＥＮＡＮＡpYaCqP1lBI
focus on negative emotions, which may be531Please respect copyright.ＰＥＮＡＮＡ4ecj6Mo0dA
counterproductive
in the end. , Causing greater emotional impact.531Please respect copyright.ＰＥＮＡＮＡacC1cWzJfy
"Tree Hole Hong Kong Futee Thisking heent531Please respect copyright.ＰＥＮＡＮＡtQOBrhCCPb
Cognitive 認知性531Please respect copyright.ＰＥＮＡＮＡbaBms1lVgr
change 改變/變化531Please respect copyright.ＰＥＮＡＮＡTqt8s0wZSc
trian 訓練531Please respect copyright.ＰＥＮＡＮＡr97wokYDAy
4.(Cognitive change)(改變認知)531Please respect copyright.ＰＥＮＡＮＡdQpa4FCQHs
不過，事情的好與壞往往只是角度和認知的問題，531Please respect copyright.ＰＥＮＡＮＡ7u0GSeZkiQ
所以如果我們可改變對情況的評估，從而改變其 情531Please respect copyright.ＰＥＮＡＮＡ1n8MNiKsUs
緒暗示。而改變認知中的主要方法之一，是重新評531Please respect copyright.ＰＥＮＡＮＡ5At1skfc04
估認知（認知重新評估）。它的意思是透過重新演531Please respect copyright.ＰＥＮＡＮＡMJnHt4FdHl
譯譯事件的會義，以改變事件的情緒影響。如果我531Please respect copyright.ＰＥＮＡＮＡXgG7mlTkQt
們考試不及格，好友卻 考了第一，我們或會有嫉妒531Please respect copyright.ＰＥＮＡＮＡAXMiK6pi00
忌，埋怨等反應，但如果我們改變這一事的理解，531Please respect copyright.ＰＥＮＡＮＡRpdGFfqlEY
解釋為為好友自豪，並決定見賢思齊的話，便可以531Please respect copyright.ＰＥＮＡＮＡtRMMfpk3MB
把它的情緒轉化為正面，甚至 化作動力。而心理學531Please respect copyright.ＰＥＮＡＮＡD93CVUOGhQ
研究亦指出，這方法對我們健康和人際關係都有正531Please respect copyright.ＰＥＮＡＮＡ0ILDW4beSk
面影響；不過，它由於難以克服，往往較適用於應531Please respect copyright.ＰＥＮＡＮＡD1kIjRW99w
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 utee531Please respect copyright.ＰＥＮＡＮＡ7u11JEuDlC
Thiking Phontnct。531Please respect copyright.ＰＥＮＡＮＡfxHSHbTyNU
Although the above three methods are effective,531Please respect copyright.ＰＥＮＡＮＡ2eS05fVWYJ
they have not really changed the causal531Please respect copyright.ＰＥＮＡＮＡ2RuCemvddy
relationship between the situation and our531Please respect copyright.ＰＥＮＡＮＡTNeiBkLEu0
emotions. However, whether things are good or531Please respect copyright.ＰＥＮＡＮＡjU9yj0OQDt
bad is often just a matter of perspective and531Please respect copyright.ＰＥＮＡＮＡOkdYqVjewZ
perception, so if we can change our assessment of531Please respect copyright.ＰＥＮＡＮＡxDXI09SDi7
the situation, we can change its emotional531Please respect copyright.ＰＥＮＡＮＡgUUdIHo27z
meaning. One of the main ways to change531Please respect copyright.ＰＥＮＡＮＡqfVl1AOXLA
cognition is to re-evaluate cognition (cognitive531Please respect copyright.ＰＥＮＡＮＡJr06rox3vZ
reappraisal). It means to change the emotional531Please respect copyright.ＰＥＮＡＮＡDBchgkkYGt
impact of the event by reinterpreting the meaning531Please respect copyright.ＰＥＮＡＮＡ1N2Viu2kZL
of the event. If we fail the exam and our friend531Please respect copyright.ＰＥＮＡＮＡdpX3385flH
gets the first place, we may react with jealousy and531Please respect copyright.ＰＥＮＡＮＡ6wlP2iagY4
complaint, but if we change our understanding of531Please respect copyright.ＰＥＮＡＮＡ7J0VIxVgzL
the matter and interpret it as being proud of a531Please respect copyright.ＰＥＮＡＮＡCvgcdUqxBi
friend and decide to
see the best, we can Negative emotions turn into531Please respect copyright.ＰＥＮＡＮＡtsAH9t9FEQ
positive, even into motivation. And psychological531Please respect copyright.ＰＥＮＡＮＡcJaCVUxuai
research also pointed out that this method has a531Please respect copyright.ＰＥＮＡＮＡ86QcjMhN4m
positive impact on our health and interpersonal531Please respect copyright.ＰＥＮＡＮＡN946bSJrjO
relationships; however, because of its greater531Please respect copyright.ＰＥＮＡＮＡSX0v9zKJTy
difficulty, it is often more suitable for coping with531Please respect copyright.ＰＥＮＡＮＡh0sV19R28N
lower-intensity emotions, and it is more likely to be531Please respect copyright.ＰＥＮＡＮＡKdaZpMmWQw
used in certain situations. It will happen in531Please respect copyright.ＰＥＮＡＮＡUnfmhkMGOc
batches. "Tree Hole Hong Kong THK utee Thiking531Please respect copyright.ＰＥＮＡＮＡ9eD6JJ693k
Phontnct.531Please respect copyright.ＰＥＮＡＮＡ8lgskA1DM6
response 反應/響應531Please respect copyright.ＰＥＮＡＮＡN8bikF6nTr
modulation 調製531Please respect copyright.ＰＥＮＡＮＡejQUk085qq
5.(Response modulation)(反應調製)531Please respect copyright.ＰＥＮＡＮＡXbRx9JLzCL
此方法和上面某些方法有相當大的差異：前原因是531Please respect copyright.ＰＥＮＡＮＡ6AnbbHeAKW
因為用於出現情緒反應之前，被合稱為“前攝調節531Please respect copyright.ＰＥＮＡＮＡJ4kWXBvNne
”（antcedent-focused）；第五種由於用於發生情緒531Please respect copyright.ＰＥＮＡＮＡejsEBEjIi4
反應後， 反應調製當中有大量涉及不同類型行為，531Please respect copyright.ＰＥＮＡＮＡ7ki67NnIcO
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531Please respect copyright.ＰＥＮＡＮＡ0fVxepLbT4
，我們也必須考慮 另外，壓抑表達（表情抑制）也531Please respect copyright.ＰＥＮＡＮＡaqmwhZ4sIH
是一個方法把情緒忍住不表達出來，雖然對控製表531Please respect copyright.ＰＥＮＡＮＡkG4ewpqwAQ
情，心率等有一定 用處，分數開始重新評估認知，531Please respect copyright.ＰＥＮＡＮＡOhFAHYGwWK
它對克制的情緒作用減少：而因為它更刻意意，所531Please respect copyright.ＰＥＮＡＮＡ7IKiEr3o8J
耗用能量代謝：它也可能損害我們表達正面情緒的531Please respect copyright.ＰＥＮＡＮＡH4meYtfAVv
能力，減少我們的社交能力，對 如果真的要使用此531Please respect copyright.ＰＥＮＡＮＡtvUP9VA6In
方法，也適當小心使用。“樹洞香港THK utee531Please respect copyright.ＰＥＮＡＮＡSDV3argMko
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱531Please respect copyright.ＰＥＮＡＮＡw49im8Riop
症症狀有正向關係），因此相形見細。531Please respect copyright.ＰＥＮＡＮＡPMavLQ7P01
This method is quite different from the above four531Please respect copyright.ＰＥＮＡＮＡEFQ7VpgWC3
methods: the first four are collectively called531Please respect copyright.ＰＥＮＡＮＡcN9TwvBQNd
"antecedent-focused" because they are used531Please respect copyright.ＰＥＮＡＮＡ2A8LWQNOkR
before emotional reactions occur; the fifth one is531Please respect copyright.ＰＥＮＡＮＡ9conu3jEKb
used after emotional reactions occur. Are531Please respect copyright.ＰＥＮＡＮＡbIgqxnnxkv
classified as "response-focused"). Many of the531Please respect copyright.ＰＥＮＡＮＡZOqQTXM02n
response modulations involve different types of531Please respect copyright.ＰＥＮＡＮＡT37JeQ4kZk
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain531Please respect copyright.ＰＥＮＡＮＡm3FsYJMnnv
effects on emotional management; however, we531Please respect copyright.ＰＥＮＡＮＡpHCSRY8FZD
must also consider the long-term impact of these531Please respect copyright.ＰＥＮＡＮＡChBQc4eWz3
methods on our physical and mental health to531Please respect copyright.ＰＥＮＡＮＡvbfyt9pEBr
prevent Problems such as alcohol and drug531Please respect copyright.ＰＥＮＡＮＡuPDVaEgxZ2
abuse. In addition, expressive suppression is also531Please respect copyright.ＰＥＮＡＮＡg0REIwLH4d
a method to suppress emotions. Although it is531Please respect copyright.ＰＥＮＡＮＡbsiZeUZOtN
useful for controlling expressions and heart rate, it531Please respect copyright.ＰＥＮＡＮＡ3ra1G24mHa
has a lower effect on restraining negative emotions531Please respect copyright.ＰＥＮＡＮＡHa4EfgSafl
than reevaluating cognition: and because it is more531Please respect copyright.ＰＥＮＡＮＡEMVBNWXYmO
effective. To be deliberate, it consumes more531Please respect copyright.ＰＥＮＡＮＡ30QEtrYSAN
energy: it may also damage our ability to express531Please respect copyright.ＰＥＮＡＮＡghljadXOJb
positive emotions, weaken our social skills, and is531Please respect copyright.ＰＥＮＡＮＡO0EKEfNUHe
unhealthy for physical and mental development531Please respect copyright.ＰＥＮＡＮＡUfbY8TJzZ2
(for example, it has a positive relationship with531Please respect copyright.ＰＥＮＡＮＡ4NnCxSvVuj
depression symptoms), so it is different. If you531Please respect copyright.ＰＥＮＡＮＡVNDFrrKvf8
really want to use
this method, you should also use it carefully. "Tree531Please respect copyright.ＰＥＮＡＮＡ25qPRJcpKy
Hole Hong Kong THK utee Thiking Phontnct.
and then Add to home screen.