Relieve 緩解349Please respect copyright.ＰＥＮＡＮＡoKuo2ptrEC
Situation 情境/情況349Please respect copyright.ＰＥＮＡＮＡx555TXvcqD
Selection 選擇349Please respect copyright.ＰＥＮＡＮＡNpCXQd0tAN
Accurately 準確349Please respect copyright.ＰＥＮＡＮＡI4gYHsuDZH
comfortable 舒服的349Please respect copyright.ＰＥＮＡＮＡCmF0coHVIM
emotion-related 情緒相關349Please respect copyright.ＰＥＮＡＮＡRisIwX5u4M
pressured 壓力大349Please respect copyright.ＰＥＮＡＮＡ6tQkn56llf
1.(Situation selection)（情境選擇）349Please respect copyright.ＰＥＮＡＮＡQOhSStW03u
我們在酒吧，我們會感到舒暢：在面對課本時，我349Please respect copyright.ＰＥＮＡＮＡNVrXOMBFlC
們會感到有壓力。情境選擇涉及選擇避免或接近某349Please respect copyright.ＰＥＮＡＮＡXcMTWO79GV
些特殊的情況。選擇避免開或減少 某些情境時，我349Please respect copyright.ＰＥＮＡＮＡ9jPa7imOvl
們可以減低出現相對應情緒的機會；反之，如果想349Please respect copyright.ＰＥＮＡＮＡsCocAa73AK
引引起某些特定情緒，我們可以主動進入相關的情349Please respect copyright.ＰＥＮＡＮＡubTMJDMnUn
境中。我們在客廳中，也常常用到這些技巧。 想緩349Please respect copyright.ＰＥＮＡＮＡSzymJiVljw
解緩解壓力，我們可以選擇暫時放下工作，離開令349Please respect copyright.ＰＥＮＡＮＡnC3VlEOVP9
自己覺得有壓力的環境。又或者想感受快感時，便349Please respect copyright.ＰＥＮＡＮＡn03ZuF6jns
會約好友把酒談歡不過，要善用這招並不容易，因349Please respect copyright.ＰＥＮＡＮＡqNyvuzKa4D
為人很難 準確的預料未來的情緒反應，與多年不見349Please respect copyright.ＰＥＮＡＮＡy8Wy3c0gyF
的朋友聚舊，最後會有什麼反應，很難說得準。故349Please respect copyright.ＰＥＮＡＮＡWsGym5QTgw
此，我們往往無法準確而適當地判斷應避免或接近349Please respect copyright.ＰＥＮＡＮＡw4V3jxHkVR
某種情境。349Please respect copyright.ＰＥＮＡＮＡYUrsqfc5aT
We can think of many emotion-related situations.349Please respect copyright.ＰＥＮＡＮＡZcwME0XDIO
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 get349Please respect copyright.ＰＥＮＡＮＡQRzTHzzGDO
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.349Please respect copyright.ＰＥＮＡＮＡb92iiYa5CA
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 will349Please respect copyright.ＰＥＮＡＮＡjirl95MRfz
happen in the end when you get together with349Please respect copyright.ＰＥＮＡＮＡa8TuCjww13
friends you have not seen for many
years It's hard to be precise. Therefore, we are349Please respect copyright.ＰＥＮＡＮＡE1pT5y5FcN
often unable to accurately and appropriately judge349Please respect copyright.ＰＥＮＡＮＡbd4Mutf5hj
which situations to avoid or approach.349Please respect copyright.ＰＥＮＡＮＡFWjgAjYzRr
Modification 調整/修改349Please respect copyright.ＰＥＮＡＮＡgPxMazH76x
2.(Situation modification)(情境調整)349Please respect copyright.ＰＥＮＡＮＡzsHMK1KB5u
有時我們縱使難以選擇周圍的情境但仍可靠的個人349Please respect copyright.ＰＥＮＡＮＡxLgifGREpE
行為調整。情境調整是修改外在，周圍（而非內心349Please respect copyright.ＰＥＮＡＮＡJcL0guBYX1
世界）的情境以改變環境帶來的情緒影響。例如如349Please respect copyright.ＰＥＮＡＮＡUAtAGdAtd9
果我們突然遇上上前度的話 ，我們可透過預測自身349Please respect copyright.ＰＥＮＡＮＡeAHbypDtwE
情緒和可能出現的反應去決定要不要和他（她）說349Please respect copyright.ＰＥＮＡＮＡCpLN1t8ZKi
話，又或者調節個性的內容，身體距離等，造成不349Please respect copyright.ＰＥＮＡＮＡRieY19FKhA
想要或達致想要的情緒，如避免尷尬， 或保留自然349Please respect copyright.ＰＥＮＡＮＡ1OzedoJYAz
。349Please respect copyright.ＰＥＮＡＮＡ6VwG6Ttcza
Sometimes, even though it is difficult to choose the349Please respect copyright.ＰＥＮＡＮＡ9QW2MeZpgS
surrounding situation, we still rely on personal349Please respect copyright.ＰＥＮＡＮＡ18cOLyn4QR
behavior adjustment. Situational adjustment is to349Please respect copyright.ＰＥＮＡＮＡOPIEV0PI1i
modify the external and surrounding (not the inner349Please respect copyright.ＰＥＮＡＮＡYLB3Io9trL
world) situation to change the emotional
impact of the environment. For example, if we349Please respect copyright.ＰＥＮＡＮＡk66cbk6MI0
suddenly meet the former degree, we can predict349Please respect copyright.ＰＥＮＡＮＡiKwYbGg4j1
our own emotions and possible reactions to decide349Please respect copyright.ＰＥＮＡＮＡ23SLkuKnUa
whether to talk to him or her, or adjust the content349Please respect copyright.ＰＥＮＡＮＡqd9JHlZikx
of the conversation, physical distance, etc., to349Please respect copyright.ＰＥＮＡＮＡj7rSmnYR9m
avoid unwanted or achieve Desired emotions,349Please respect copyright.ＰＥＮＡＮＡIhtfXUb4YX
such as avoiding embarrassment, or staying as349Please respect copyright.ＰＥＮＡＮＡPgd7xHZ6W8
natural as possible.349Please respect copyright.ＰＥＮＡＮＡ85ZbFGz8rM
Attentional 注意349Please respect copyright.ＰＥＮＡＮＡcK7w73vSPB
Deployment 部署/ 投放349Please respect copyright.ＰＥＮＡＮＡLUxaLMgmbr
3.(Attentional deployment)(注意投放)349Please respect copyright.ＰＥＮＡＮＡmJ9tdx7UAf
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠349Please respect copyright.ＰＥＮＡＮＡWZEMGP65q2
的個人行為調整。雖然如此，四周環境及他人的反349Please respect copyright.ＰＥＮＡＮＡ9ocSdPCF8U
應甚至可能不如我們預期。我們的周圍環境和生活349Please respect copyright.ＰＥＮＡＮＡUUs3tMcKVg
之中實際上還充滿了許許多多其他事物 ，而部分的349Please respect copyright.ＰＥＮＡＮＡhyB3Gu7pIT
事物會超過大機會引起適當的情緒反應。這個將注349Please respect copyright.ＰＥＮＡＮＡGgoA3TTbQN
意力集中或轉移開的過程，就是注意投放。其中一349Please respect copyright.ＰＥＮＡＮＡlVnswjYrzd
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349Please respect copyright.ＰＥＮＡＮＡkgL1kjydbQ
擇專注 下次面試機會或自己的其他興趣，這樣我們349Please respect copyright.ＰＥＮＡＮＡa5M04knbdE
可以減少相關情緒的出現及其帶來的影響。適用範349Please respect copyright.ＰＥＮＡＮＡXfYM3lTazr
圍方面，有研究指出，它在應對高強度的情緒時，349Please respect copyright.ＰＥＮＡＮＡZP8Pg60Yas
由於易於應用，因此比起其他 方法有效。而且，沉349Please respect copyright.ＰＥＮＡＮＡ1LpUmpIXmF
思（反芻）和憂慮（令人擔憂）等也算是把關注由349Please respect copyright.ＰＥＮＡＮＡGyUBfJvxGs
情緒分散至思考，以免直接受情緒影響的方法，不349Please respect copyright.ＰＥＮＡＮＡFR6lgCGR3n
過這些方法可能會使人的思想集中在而不是情緒上349Please respect copyright.ＰＥＮＡＮＡdPpSXfv603
，最後 “樹洞香港Futee Thisking heent”可能會適度349Please respect copyright.ＰＥＮＡＮＡ2WTM6DBfAn
得其反，造成造成的情緒影響。349Please respect copyright.ＰＥＮＡＮＡ1bX2DSoyzz
Sometimes even though it is difficult to choose the349Please respect copyright.ＰＥＮＡＮＡQN1NcI3dJi
surrounding situation, we still rely on personal349Please respect copyright.ＰＥＮＡＮＡ6NomXNjTGX
behavior adjustment. Even so, the surrounding349Please respect copyright.ＰＥＮＡＮＡ33qHlMk6Fx
environment and the reactions of others may still349Please respect copyright.ＰＥＮＡＮＡGeiJM0LKdm
be worse than we expected. Our surrounding349Please respect copyright.ＰＥＮＡＮＡN8vzRTOuIk
environment and life are actually full of many other349Please respect copyright.ＰＥＮＡＮＡJj9ayjX7Vx
things, and some things have a greater chance of349Please respect copyright.ＰＥＮＡＮＡoefxzZjXEJ
eliciting appropriate
emotional reactions. This process of focusing or349Please respect copyright.ＰＥＮＡＮＡh9Dt9gqqRp
removing one's attention is to pay attention. One349Please respect copyright.ＰＥＮＡＮＡIJbnCmw1Dt
of the main methods is to distraction. For example,349Please respect copyright.ＰＥＮＡＮＡc0bADSw0m4
if you are frustrated in your job search, you can349Please respect copyright.ＰＥＮＡＮＡH3B7rCSGFS
choose to focus on the next interview opportunity349Please respect copyright.ＰＥＮＡＮＡKw71ApxnzV
or your other interests, so that we can reduce the349Please respect copyright.ＰＥＮＡＮＡ3K8W0oDxnA
appearance of related emotions and their impact.349Please respect copyright.ＰＥＮＡＮＡwW8iAYEnUh
In terms of scope of application, some studies349Please respect copyright.ＰＥＮＡＮＡe4rpaWwnMs
have pointed out that it is more effective than other349Please respect copyright.ＰＥＮＡＮＡPwvIimr3Zb
methods because it is easy to apply when dealing349Please respect copyright.ＰＥＮＡＮＡxy7OcCcB18
with high-intensity emotions. In addition,349Please respect copyright.ＰＥＮＡＮＡR5FCOUBz2P
rumination and worrying can also be regarded as349Please respect copyright.ＰＥＮＡＮＡfgSxMDY7on
methods for distracting attention from emotions to349Please respect copyright.ＰＥＮＡＮＡrTlaSai9RI
thinking, so as not to be directly affected by349Please respect copyright.ＰＥＮＡＮＡoOhGK9DP2T
emotions, but these methods may cause people to349Please respect copyright.ＰＥＮＡＮＡK6Fganw1fR
focus on negative emotions, which may be349Please respect copyright.ＰＥＮＡＮＡFRcrVvzqus
counterproductive
in the end. , Causing greater emotional impact.349Please respect copyright.ＰＥＮＡＮＡCUnePj31w1
"Tree Hole Hong Kong Futee Thisking heent349Please respect copyright.ＰＥＮＡＮＡVXcaIcstT6
Cognitive 認知性349Please respect copyright.ＰＥＮＡＮＡ0Idu5FQqJz
change 改變/變化349Please respect copyright.ＰＥＮＡＮＡAWGZfdYg4z
trian 訓練349Please respect copyright.ＰＥＮＡＮＡyGBonsU8LM
4.(Cognitive change)(改變認知)349Please respect copyright.ＰＥＮＡＮＡiqrG4IvKFq
不過，事情的好與壞往往只是角度和認知的問題，349Please respect copyright.ＰＥＮＡＮＡSNSz7ZTxui
所以如果我們可改變對情況的評估，從而改變其 情349Please respect copyright.ＰＥＮＡＮＡoVLASUFlJy
緒暗示。而改變認知中的主要方法之一，是重新評349Please respect copyright.ＰＥＮＡＮＡIGOTifC1DX
估認知（認知重新評估）。它的意思是透過重新演349Please respect copyright.ＰＥＮＡＮＡoCaN1N19Jn
譯譯事件的會義，以改變事件的情緒影響。如果我349Please respect copyright.ＰＥＮＡＮＡTbJVCVB8DQ
們考試不及格，好友卻 考了第一，我們或會有嫉妒349Please respect copyright.ＰＥＮＡＮＡIe9uYCX1fF
忌，埋怨等反應，但如果我們改變這一事的理解，349Please respect copyright.ＰＥＮＡＮＡXf1QzG7lS2
解釋為為好友自豪，並決定見賢思齊的話，便可以349Please respect copyright.ＰＥＮＡＮＡF91b77dwXD
把它的情緒轉化為正面，甚至 化作動力。而心理學349Please respect copyright.ＰＥＮＡＮＡN1IUWWG5Kn
研究亦指出，這方法對我們健康和人際關係都有正349Please respect copyright.ＰＥＮＡＮＡbIKD4YAjh2
面影響；不過，它由於難以克服，往往較適用於應349Please respect copyright.ＰＥＮＡＮＡkcnYmUBtAi
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 utee349Please respect copyright.ＰＥＮＡＮＡOzt0qYoSGV
Thiking Phontnct。349Please respect copyright.ＰＥＮＡＮＡGKqc2lMO2A
Although the above three methods are effective,349Please respect copyright.ＰＥＮＡＮＡaaLTTnWMr2
they have not really changed the causal349Please respect copyright.ＰＥＮＡＮＡTIh9s0XcRm
relationship between the situation and our349Please respect copyright.ＰＥＮＡＮＡ4BheMEH36y
emotions. However, whether things are good or349Please respect copyright.ＰＥＮＡＮＡxanKMR9CyM
bad is often just a matter of perspective and349Please respect copyright.ＰＥＮＡＮＡmMKy2AxNZ6
perception, so if we can change our assessment of349Please respect copyright.ＰＥＮＡＮＡ9lSLCWR5te
the situation, we can change its emotional349Please respect copyright.ＰＥＮＡＮＡvnPlEFcjL2
meaning. One of the main ways to change349Please respect copyright.ＰＥＮＡＮＡYcdVQG4LEs
cognition is to re-evaluate cognition (cognitive349Please respect copyright.ＰＥＮＡＮＡsHudLECvhQ
reappraisal). It means to change the emotional349Please respect copyright.ＰＥＮＡＮＡe2zoxdT2DU
impact of the event by reinterpreting the meaning349Please respect copyright.ＰＥＮＡＮＡiu2Tf7TBmo
of the event. If we fail the exam and our friend349Please respect copyright.ＰＥＮＡＮＡE9thz25c31
gets the first place, we may react with jealousy and349Please respect copyright.ＰＥＮＡＮＡugxz47IZ85
complaint, but if we change our understanding of349Please respect copyright.ＰＥＮＡＮＡDdAtwRmSQF
the matter and interpret it as being proud of a349Please respect copyright.ＰＥＮＡＮＡ9tZi7g3Aki
friend and decide to
see the best, we can Negative emotions turn into349Please respect copyright.ＰＥＮＡＮＡHlPX2E9Hkg
positive, even into motivation. And psychological349Please respect copyright.ＰＥＮＡＮＡwRycDrN80S
research also pointed out that this method has a349Please respect copyright.ＰＥＮＡＮＡ1p6JOe5kAT
positive impact on our health and interpersonal349Please respect copyright.ＰＥＮＡＮＡ91k8EZoikg
relationships; however, because of its greater349Please respect copyright.ＰＥＮＡＮＡDX9ixmbzGf
difficulty, it is often more suitable for coping with349Please respect copyright.ＰＥＮＡＮＡUKt1RVixwl
lower-intensity emotions, and it is more likely to be349Please respect copyright.ＰＥＮＡＮＡjfJG0Pzylv
used in certain situations. It will happen in349Please respect copyright.ＰＥＮＡＮＡm1GVkfpL0e
batches. "Tree Hole Hong Kong THK utee Thiking349Please respect copyright.ＰＥＮＡＮＡ76CuDW4uhG
Phontnct.349Please respect copyright.ＰＥＮＡＮＡGcDOmPH1KY
response 反應/響應349Please respect copyright.ＰＥＮＡＮＡIWaUBc1LtB
modulation 調製349Please respect copyright.ＰＥＮＡＮＡ4uJzE87bTV
5.(Response modulation)(反應調製)349Please respect copyright.ＰＥＮＡＮＡGKJ1ouSGFr
此方法和上面某些方法有相當大的差異：前原因是349Please respect copyright.ＰＥＮＡＮＡcli3zU2K6u
因為用於出現情緒反應之前，被合稱為“前攝調節349Please respect copyright.ＰＥＮＡＮＡM3UhLT3Fn1
”（antcedent-focused）；第五種由於用於發生情緒349Please respect copyright.ＰＥＮＡＮＡYuPt80LwOp
反應後， 反應調製當中有大量涉及不同類型行為，349Please respect copyright.ＰＥＮＡＮＡD3D0HxrYnc
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349Please respect copyright.ＰＥＮＡＮＡoRHihbYa6H
，我們也必須考慮 另外，壓抑表達（表情抑制）也349Please respect copyright.ＰＥＮＡＮＡVsNxV6MZeQ
是一個方法把情緒忍住不表達出來，雖然對控製表349Please respect copyright.ＰＥＮＡＮＡ4amiHsk857
情，心率等有一定 用處，分數開始重新評估認知，349Please respect copyright.ＰＥＮＡＮＡiGBKTXLnvH
它對克制的情緒作用減少：而因為它更刻意意，所349Please respect copyright.ＰＥＮＡＮＡNRgN8399mX
耗用能量代謝：它也可能損害我們表達正面情緒的349Please respect copyright.ＰＥＮＡＮＡhAg130W2O0
能力，減少我們的社交能力，對 如果真的要使用此349Please respect copyright.ＰＥＮＡＮＡtzNx2MWHo8
方法，也適當小心使用。“樹洞香港THK utee349Please respect copyright.ＰＥＮＡＮＡysf1lJvhgQ
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱349Please respect copyright.ＰＥＮＡＮＡEwRWYnePom
症症狀有正向關係），因此相形見細。349Please respect copyright.ＰＥＮＡＮＡoJeHdVDwAr
This method is quite different from the above four349Please respect copyright.ＰＥＮＡＮＡi7k9w0xmPs
methods: the first four are collectively called349Please respect copyright.ＰＥＮＡＮＡ6tgE6sk56I
"antecedent-focused" because they are used349Please respect copyright.ＰＥＮＡＮＡIfC1hkKLNz
before emotional reactions occur; the fifth one is349Please respect copyright.ＰＥＮＡＮＡCxzKiGDglJ
used after emotional reactions occur. Are349Please respect copyright.ＰＥＮＡＮＡSJ3RohOsnB
classified as "response-focused"). Many of the349Please respect copyright.ＰＥＮＡＮＡqrXuqFFifK
response modulations involve different types of349Please respect copyright.ＰＥＮＡＮＡdhFyiFMMS7
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain349Please respect copyright.ＰＥＮＡＮＡvxKYFDxpUB
effects on emotional management; however, we349Please respect copyright.ＰＥＮＡＮＡkrJJXNdAdL
must also consider the long-term impact of these349Please respect copyright.ＰＥＮＡＮＡeGLqB9zIiT
methods on our physical and mental health to349Please respect copyright.ＰＥＮＡＮＡY1yuQBkhg0
prevent Problems such as alcohol and drug349Please respect copyright.ＰＥＮＡＮＡRvpCZzyTTZ
abuse. In addition, expressive suppression is also349Please respect copyright.ＰＥＮＡＮＡiNKKA69uMn
a method to suppress emotions. Although it is349Please respect copyright.ＰＥＮＡＮＡF9m3xrAczU
useful for controlling expressions and heart rate, it349Please respect copyright.ＰＥＮＡＮＡl2GdfFkSRy
has a lower effect on restraining negative emotions349Please respect copyright.ＰＥＮＡＮＡlrongFYXRo
than reevaluating cognition: and because it is more349Please respect copyright.ＰＥＮＡＮＡgMefFs1E1U
effective. To be deliberate, it consumes more349Please respect copyright.ＰＥＮＡＮＡ6QVrLJoaDi
energy: it may also damage our ability to express349Please respect copyright.ＰＥＮＡＮＡRzATdFycok
positive emotions, weaken our social skills, and is349Please respect copyright.ＰＥＮＡＮＡG8qFqXmI7z
unhealthy for physical and mental development349Please respect copyright.ＰＥＮＡＮＡvzoZPRhJCf
(for example, it has a positive relationship with349Please respect copyright.ＰＥＮＡＮＡPBgZLYsuVk
depression symptoms), so it is different. If you349Please respect copyright.ＰＥＮＡＮＡc3RdhvSOHk
really want to use
this method, you should also use it carefully. "Tree349Please respect copyright.ＰＥＮＡＮＡA0FUXYcu4X
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」