Relieve 緩解280Please respect copyright.ＰＥＮＡＮＡiUESO0atv8
Situation 情境/情況280Please respect copyright.ＰＥＮＡＮＡsnkAYXZG4x
Selection 選擇280Please respect copyright.ＰＥＮＡＮＡBX6OKOjOLx
Accurately 準確280Please respect copyright.ＰＥＮＡＮＡp6Djou1HEs
comfortable 舒服的280Please respect copyright.ＰＥＮＡＮＡL7Gxw9oBwj
emotion-related 情緒相關280Please respect copyright.ＰＥＮＡＮＡiSpUKDaB7o
pressured 壓力大280Please respect copyright.ＰＥＮＡＮＡ2w7UuVXr3b
1.(Situation selection)（情境選擇）280Please respect copyright.ＰＥＮＡＮＡil5dAfdACY
我們在酒吧，我們會感到舒暢：在面對課本時，我280Please respect copyright.ＰＥＮＡＮＡh0LPU9TuuU
們會感到有壓力。情境選擇涉及選擇避免或接近某280Please respect copyright.ＰＥＮＡＮＡ01J0GR4USG
些特殊的情況。選擇避免開或減少 某些情境時，我280Please respect copyright.ＰＥＮＡＮＡikRHukAj70
們可以減低出現相對應情緒的機會；反之，如果想280Please respect copyright.ＰＥＮＡＮＡoLezooBvgo
引引起某些特定情緒，我們可以主動進入相關的情280Please respect copyright.ＰＥＮＡＮＡCpxiol21Xs
境中。我們在客廳中，也常常用到這些技巧。 想緩280Please respect copyright.ＰＥＮＡＮＡSavvgNe18B
解緩解壓力，我們可以選擇暫時放下工作，離開令280Please respect copyright.ＰＥＮＡＮＡQfxbzHZhDp
自己覺得有壓力的環境。又或者想感受快感時，便280Please respect copyright.ＰＥＮＡＮＡCvCGnMyEFz
會約好友把酒談歡不過，要善用這招並不容易，因280Please respect copyright.ＰＥＮＡＮＡ9R1XPkIy50
為人很難 準確的預料未來的情緒反應，與多年不見280Please respect copyright.ＰＥＮＡＮＡVyMnfAfxGK
的朋友聚舊，最後會有什麼反應，很難說得準。故280Please respect copyright.ＰＥＮＡＮＡpFfSBsdHKu
此，我們往往無法準確而適當地判斷應避免或接近280Please respect copyright.ＰＥＮＡＮＡPB8gxrT6s9
某種情境。280Please respect copyright.ＰＥＮＡＮＡvlgUEFX93R
We can think of many emotion-related situations.280Please respect copyright.ＰＥＮＡＮＡFVgMTEGMy4
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 get280Please respect copyright.ＰＥＮＡＮＡa31dYXu59J
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.280Please respect copyright.ＰＥＮＡＮＡQ2qLkAmtyT
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 will280Please respect copyright.ＰＥＮＡＮＡ6tXVmgEABn
happen in the end when you get together with280Please respect copyright.ＰＥＮＡＮＡtzDgJihBZK
friends you have not seen for many
years It's hard to be precise. Therefore, we are280Please respect copyright.ＰＥＮＡＮＡXgDnz4qUh2
often unable to accurately and appropriately judge280Please respect copyright.ＰＥＮＡＮＡDTWE9qxFeX
which situations to avoid or approach.280Please respect copyright.ＰＥＮＡＮＡBNAmARIQ6h
Modification 調整/修改280Please respect copyright.ＰＥＮＡＮＡyPkBwwVP6i
2.(Situation modification)(情境調整)280Please respect copyright.ＰＥＮＡＮＡuCuBzodmWJ
有時我們縱使難以選擇周圍的情境但仍可靠的個人280Please respect copyright.ＰＥＮＡＮＡoSpVuYU6br
行為調整。情境調整是修改外在，周圍（而非內心280Please respect copyright.ＰＥＮＡＮＡDmRkP0oPQz
世界）的情境以改變環境帶來的情緒影響。例如如280Please respect copyright.ＰＥＮＡＮＡVxYdbTr8Oy
果我們突然遇上上前度的話 ，我們可透過預測自身280Please respect copyright.ＰＥＮＡＮＡSRqqZyiRko
情緒和可能出現的反應去決定要不要和他（她）說280Please respect copyright.ＰＥＮＡＮＡcpAqSph7vv
話，又或者調節個性的內容，身體距離等，造成不280Please respect copyright.ＰＥＮＡＮＡeTQQvRghZZ
想要或達致想要的情緒，如避免尷尬， 或保留自然280Please respect copyright.ＰＥＮＡＮＡQW3SXUXb18
。280Please respect copyright.ＰＥＮＡＮＡkV9Zst0RFc
Sometimes, even though it is difficult to choose the280Please respect copyright.ＰＥＮＡＮＡj1JgKm2WoR
surrounding situation, we still rely on personal280Please respect copyright.ＰＥＮＡＮＡY9OBj7RAtd
behavior adjustment. Situational adjustment is to280Please respect copyright.ＰＥＮＡＮＡuAnV8umdsz
modify the external and surrounding (not the inner280Please respect copyright.ＰＥＮＡＮＡqO1AKpuqHl
world) situation to change the emotional
impact of the environment. For example, if we280Please respect copyright.ＰＥＮＡＮＡ8xZNmTVuEC
suddenly meet the former degree, we can predict280Please respect copyright.ＰＥＮＡＮＡiCHrX8DKMX
our own emotions and possible reactions to decide280Please respect copyright.ＰＥＮＡＮＡ02TTE46Otw
whether to talk to him or her, or adjust the content280Please respect copyright.ＰＥＮＡＮＡj0kOeRamGi
of the conversation, physical distance, etc., to280Please respect copyright.ＰＥＮＡＮＡsBQojI0Qzo
avoid unwanted or achieve Desired emotions,280Please respect copyright.ＰＥＮＡＮＡKp6kbz6k3M
such as avoiding embarrassment, or staying as280Please respect copyright.ＰＥＮＡＮＡRtNMBr3bpP
natural as possible.280Please respect copyright.ＰＥＮＡＮＡsEmmn5NHE0
Attentional 注意280Please respect copyright.ＰＥＮＡＮＡUPDGNsOeyM
Deployment 部署/ 投放280Please respect copyright.ＰＥＮＡＮＡ8vpd7mXQRB
3.(Attentional deployment)(注意投放)280Please respect copyright.ＰＥＮＡＮＡRpLih0BttQ
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠280Please respect copyright.ＰＥＮＡＮＡUm7JcIPoti
的個人行為調整。雖然如此，四周環境及他人的反280Please respect copyright.ＰＥＮＡＮＡrUCxaLHuf1
應甚至可能不如我們預期。我們的周圍環境和生活280Please respect copyright.ＰＥＮＡＮＡg9V39gcEFn
之中實際上還充滿了許許多多其他事物 ，而部分的280Please respect copyright.ＰＥＮＡＮＡHi6EVUgaYN
事物會超過大機會引起適當的情緒反應。這個將注280Please respect copyright.ＰＥＮＡＮＡc2Lh7PxkNX
意力集中或轉移開的過程，就是注意投放。其中一280Please respect copyright.ＰＥＮＡＮＡpPiRcIKnLw
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280Please respect copyright.ＰＥＮＡＮＡYPVjVLX8fR
擇專注 下次面試機會或自己的其他興趣，這樣我們280Please respect copyright.ＰＥＮＡＮＡN1wWC0aQe9
可以減少相關情緒的出現及其帶來的影響。適用範280Please respect copyright.ＰＥＮＡＮＡxhCjHsHBUr
圍方面，有研究指出，它在應對高強度的情緒時，280Please respect copyright.ＰＥＮＡＮＡ7F7BTwrAld
由於易於應用，因此比起其他 方法有效。而且，沉280Please respect copyright.ＰＥＮＡＮＡZwGaoPF53C
思（反芻）和憂慮（令人擔憂）等也算是把關注由280Please respect copyright.ＰＥＮＡＮＡ4yjBz13RN8
情緒分散至思考，以免直接受情緒影響的方法，不280Please respect copyright.ＰＥＮＡＮＡugDfuFqKoy
過這些方法可能會使人的思想集中在而不是情緒上280Please respect copyright.ＰＥＮＡＮＡ0bDU3xk2Sc
，最後 “樹洞香港Futee Thisking heent”可能會適度280Please respect copyright.ＰＥＮＡＮＡLPyVfvaEKO
得其反，造成造成的情緒影響。280Please respect copyright.ＰＥＮＡＮＡBsm3Gmpf8d
Sometimes even though it is difficult to choose the280Please respect copyright.ＰＥＮＡＮＡXBZnU3fuab
surrounding situation, we still rely on personal280Please respect copyright.ＰＥＮＡＮＡ1lbn69CtuS
behavior adjustment. Even so, the surrounding280Please respect copyright.ＰＥＮＡＮＡmGSdQ9c1gy
environment and the reactions of others may still280Please respect copyright.ＰＥＮＡＮＡKshijZkjYm
be worse than we expected. Our surrounding280Please respect copyright.ＰＥＮＡＮＡjBYvBOjCCx
environment and life are actually full of many other280Please respect copyright.ＰＥＮＡＮＡSn2vkTL8Zc
things, and some things have a greater chance of280Please respect copyright.ＰＥＮＡＮＡVpIr1lRGmS
eliciting appropriate
emotional reactions. This process of focusing or280Please respect copyright.ＰＥＮＡＮＡVNks0wbXe5
removing one's attention is to pay attention. One280Please respect copyright.ＰＥＮＡＮＡxHlOJdJO3Y
of the main methods is to distraction. For example,280Please respect copyright.ＰＥＮＡＮＡr9rXsJIcUp
if you are frustrated in your job search, you can280Please respect copyright.ＰＥＮＡＮＡBA3hOT1Ybs
choose to focus on the next interview opportunity280Please respect copyright.ＰＥＮＡＮＡMFnWU3zGbU
or your other interests, so that we can reduce the280Please respect copyright.ＰＥＮＡＮＡjKw4eEHDZ7
appearance of related emotions and their impact.280Please respect copyright.ＰＥＮＡＮＡgzkZnchkkf
In terms of scope of application, some studies280Please respect copyright.ＰＥＮＡＮＡQ4dnACBKsf
have pointed out that it is more effective than other280Please respect copyright.ＰＥＮＡＮＡ3zpThfMKaP
methods because it is easy to apply when dealing280Please respect copyright.ＰＥＮＡＮＡRYcBmOnQJ0
with high-intensity emotions. In addition,280Please respect copyright.ＰＥＮＡＮＡyAFP8VEYJW
rumination and worrying can also be regarded as280Please respect copyright.ＰＥＮＡＮＡzHcjXx2xyw
methods for distracting attention from emotions to280Please respect copyright.ＰＥＮＡＮＡgB0Nfxu9BW
thinking, so as not to be directly affected by280Please respect copyright.ＰＥＮＡＮＡY5TodUlDWf
emotions, but these methods may cause people to280Please respect copyright.ＰＥＮＡＮＡPoTNwXobK1
focus on negative emotions, which may be280Please respect copyright.ＰＥＮＡＮＡpg5oW6KSkw
counterproductive
in the end. , Causing greater emotional impact.280Please respect copyright.ＰＥＮＡＮＡnqkgaFGlh4
"Tree Hole Hong Kong Futee Thisking heent280Please respect copyright.ＰＥＮＡＮＡ17uf9jFNRS
Cognitive 認知性280Please respect copyright.ＰＥＮＡＮＡuuuigW7Qcd
change 改變/變化280Please respect copyright.ＰＥＮＡＮＡICSlu43hPv
trian 訓練280Please respect copyright.ＰＥＮＡＮＡSR19DX0in6
4.(Cognitive change)(改變認知)280Please respect copyright.ＰＥＮＡＮＡuYuGm0UVX3
不過，事情的好與壞往往只是角度和認知的問題，280Please respect copyright.ＰＥＮＡＮＡzlHcjJ5OHt
所以如果我們可改變對情況的評估，從而改變其 情280Please respect copyright.ＰＥＮＡＮＡplw8ulcNAV
緒暗示。而改變認知中的主要方法之一，是重新評280Please respect copyright.ＰＥＮＡＮＡyfNOF2fW0p
估認知（認知重新評估）。它的意思是透過重新演280Please respect copyright.ＰＥＮＡＮＡQf71UCYizW
譯譯事件的會義，以改變事件的情緒影響。如果我280Please respect copyright.ＰＥＮＡＮＡnLddQ6f3em
們考試不及格，好友卻 考了第一，我們或會有嫉妒280Please respect copyright.ＰＥＮＡＮＡlMG2GAVY9U
忌，埋怨等反應，但如果我們改變這一事的理解，280Please respect copyright.ＰＥＮＡＮＡtBjYYT3OIM
解釋為為好友自豪，並決定見賢思齊的話，便可以280Please respect copyright.ＰＥＮＡＮＡmmNHw95x6g
把它的情緒轉化為正面，甚至 化作動力。而心理學280Please respect copyright.ＰＥＮＡＮＡIzmRkiLa0y
研究亦指出，這方法對我們健康和人際關係都有正280Please respect copyright.ＰＥＮＡＮＡ9OTqqiveVA
面影響；不過，它由於難以克服，往往較適用於應280Please respect copyright.ＰＥＮＡＮＡCwyQ0NIpau
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 utee280Please respect copyright.ＰＥＮＡＮＡgakBEt2KhI
Thiking Phontnct。280Please respect copyright.ＰＥＮＡＮＡXG9XejraPj
Although the above three methods are effective,280Please respect copyright.ＰＥＮＡＮＡX1t45joHKH
they have not really changed the causal280Please respect copyright.ＰＥＮＡＮＡ3AGh2iJNph
relationship between the situation and our280Please respect copyright.ＰＥＮＡＮＡ1QuMUkMK1N
emotions. However, whether things are good or280Please respect copyright.ＰＥＮＡＮＡGAdrwgekVH
bad is often just a matter of perspective and280Please respect copyright.ＰＥＮＡＮＡ9I5ZJ1B5V0
perception, so if we can change our assessment of280Please respect copyright.ＰＥＮＡＮＡkYOR3jjh2r
the situation, we can change its emotional280Please respect copyright.ＰＥＮＡＮＡuM2F4gV80l
meaning. One of the main ways to change280Please respect copyright.ＰＥＮＡＮＡP5ff5XqRG0
cognition is to re-evaluate cognition (cognitive280Please respect copyright.ＰＥＮＡＮＡxC2pJR4DC2
reappraisal). It means to change the emotional280Please respect copyright.ＰＥＮＡＮＡdiWElxWEaq
impact of the event by reinterpreting the meaning280Please respect copyright.ＰＥＮＡＮＡZQTTuRjgqX
of the event. If we fail the exam and our friend280Please respect copyright.ＰＥＮＡＮＡwvaCMEJX3i
gets the first place, we may react with jealousy and280Please respect copyright.ＰＥＮＡＮＡyl7DnkUTBM
complaint, but if we change our understanding of280Please respect copyright.ＰＥＮＡＮＡVmOnCKvumv
the matter and interpret it as being proud of a280Please respect copyright.ＰＥＮＡＮＡEeZ42Pzbog
friend and decide to
see the best, we can Negative emotions turn into280Please respect copyright.ＰＥＮＡＮＡRLILPLp1eB
positive, even into motivation. And psychological280Please respect copyright.ＰＥＮＡＮＡFUXfcHJHL7
research also pointed out that this method has a280Please respect copyright.ＰＥＮＡＮＡXfU4Ryd3JE
positive impact on our health and interpersonal280Please respect copyright.ＰＥＮＡＮＡaQqGDeXypf
relationships; however, because of its greater280Please respect copyright.ＰＥＮＡＮＡbXWgJ1gsze
difficulty, it is often more suitable for coping with280Please respect copyright.ＰＥＮＡＮＡSFVWbQnrNe
lower-intensity emotions, and it is more likely to be280Please respect copyright.ＰＥＮＡＮＡfscLQ46R3S
used in certain situations. It will happen in280Please respect copyright.ＰＥＮＡＮＡ4VVwkFnghN
batches. "Tree Hole Hong Kong THK utee Thiking280Please respect copyright.ＰＥＮＡＮＡz5Fw16mAet
Phontnct.280Please respect copyright.ＰＥＮＡＮＡk7WXjK5ABF
response 反應/響應280Please respect copyright.ＰＥＮＡＮＡVbOdfkljVG
modulation 調製280Please respect copyright.ＰＥＮＡＮＡbcbfmjZpCl
5.(Response modulation)(反應調製)280Please respect copyright.ＰＥＮＡＮＡzf77QolN2S
此方法和上面某些方法有相當大的差異：前原因是280Please respect copyright.ＰＥＮＡＮＡU6nYAXXimM
因為用於出現情緒反應之前，被合稱為“前攝調節280Please respect copyright.ＰＥＮＡＮＡHrbRf3RT9w
”（antcedent-focused）；第五種由於用於發生情緒280Please respect copyright.ＰＥＮＡＮＡnaxqZF0uia
反應後， 反應調製當中有大量涉及不同類型行為，280Please respect copyright.ＰＥＮＡＮＡ9wSgzVH7Ol
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280Please respect copyright.ＰＥＮＡＮＡJElpFQMXnF
，我們也必須考慮 另外，壓抑表達（表情抑制）也280Please respect copyright.ＰＥＮＡＮＡRzVm7AE4kt
是一個方法把情緒忍住不表達出來，雖然對控製表280Please respect copyright.ＰＥＮＡＮＡZmkiRnwIAx
情，心率等有一定 用處，分數開始重新評估認知，280Please respect copyright.ＰＥＮＡＮＡAm13gQLzEO
它對克制的情緒作用減少：而因為它更刻意意，所280Please respect copyright.ＰＥＮＡＮＡOcreq2cg7L
耗用能量代謝：它也可能損害我們表達正面情緒的280Please respect copyright.ＰＥＮＡＮＡwF5SqTJNoh
能力，減少我們的社交能力，對 如果真的要使用此280Please respect copyright.ＰＥＮＡＮＡEcyYSAKcdx
方法，也適當小心使用。“樹洞香港THK utee280Please respect copyright.ＰＥＮＡＮＡweXnpOeEVK
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱280Please respect copyright.ＰＥＮＡＮＡCo4UeOS3hk
症症狀有正向關係），因此相形見細。280Please respect copyright.ＰＥＮＡＮＡdA0GkyFChh
This method is quite different from the above four280Please respect copyright.ＰＥＮＡＮＡRTV8tfBkBU
methods: the first four are collectively called280Please respect copyright.ＰＥＮＡＮＡvXKKEjO1iV
"antecedent-focused" because they are used280Please respect copyright.ＰＥＮＡＮＡhfVrk1FVam
before emotional reactions occur; the fifth one is280Please respect copyright.ＰＥＮＡＮＡQr2p8mBs54
used after emotional reactions occur. Are280Please respect copyright.ＰＥＮＡＮＡIIVlkKiJRm
classified as "response-focused"). Many of the280Please respect copyright.ＰＥＮＡＮＡaTc1mwH07Y
response modulations involve different types of280Please respect copyright.ＰＥＮＡＮＡPPpCYXElph
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain280Please respect copyright.ＰＥＮＡＮＡzFIg5dMfeg
effects on emotional management; however, we280Please respect copyright.ＰＥＮＡＮＡzfFlP5mogy
must also consider the long-term impact of these280Please respect copyright.ＰＥＮＡＮＡUcX4boZrVd
methods on our physical and mental health to280Please respect copyright.ＰＥＮＡＮＡOHTa0XuwLd
prevent Problems such as alcohol and drug280Please respect copyright.ＰＥＮＡＮＡkCLvWtiUJ5
abuse. In addition, expressive suppression is also280Please respect copyright.ＰＥＮＡＮＡMNB7nABjm9
a method to suppress emotions. Although it is280Please respect copyright.ＰＥＮＡＮＡOcEC3tiuER
useful for controlling expressions and heart rate, it280Please respect copyright.ＰＥＮＡＮＡBAd6JuccNt
has a lower effect on restraining negative emotions280Please respect copyright.ＰＥＮＡＮＡlEnxTfQZ4a
than reevaluating cognition: and because it is more280Please respect copyright.ＰＥＮＡＮＡlzd0RTDj0U
effective. To be deliberate, it consumes more280Please respect copyright.ＰＥＮＡＮＡYL4vWgRqFE
energy: it may also damage our ability to express280Please respect copyright.ＰＥＮＡＮＡE6VzTZMUy7
positive emotions, weaken our social skills, and is280Please respect copyright.ＰＥＮＡＮＡbNb3zAPXxV
unhealthy for physical and mental development280Please respect copyright.ＰＥＮＡＮＡZXnasfrOXw
(for example, it has a positive relationship with280Please respect copyright.ＰＥＮＡＮＡSVtoEp3NDo
depression symptoms), so it is different. If you280Please respect copyright.ＰＥＮＡＮＡdEgJfghvkf
really want to use
this method, you should also use it carefully. "Tree280Please respect copyright.ＰＥＮＡＮＡKZHeGaow4W
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」