Relieve 緩解404Please respect copyright.ＰＥＮＡＮＡtsGxrOl0FV
Situation 情境/情況404Please respect copyright.ＰＥＮＡＮＡnPDr582nI1
Selection 選擇404Please respect copyright.ＰＥＮＡＮＡQzCGabu5rN
Accurately 準確404Please respect copyright.ＰＥＮＡＮＡqpsB1mSn4Y
comfortable 舒服的404Please respect copyright.ＰＥＮＡＮＡTipAOmDC2Y
emotion-related 情緒相關404Please respect copyright.ＰＥＮＡＮＡsrzbMhLrVY
pressured 壓力大404Please respect copyright.ＰＥＮＡＮＡEeLHg9sct8
1.(Situation selection)（情境選擇）404Please respect copyright.ＰＥＮＡＮＡl0PkyBvOTR
我們在酒吧，我們會感到舒暢：在面對課本時，我404Please respect copyright.ＰＥＮＡＮＡ14BiwS2kan
們會感到有壓力。情境選擇涉及選擇避免或接近某404Please respect copyright.ＰＥＮＡＮＡRc71sJ1I0m
些特殊的情況。選擇避免開或減少 某些情境時，我404Please respect copyright.ＰＥＮＡＮＡw5nWld787S
們可以減低出現相對應情緒的機會；反之，如果想404Please respect copyright.ＰＥＮＡＮＡ3DrhnzCztv
引引起某些特定情緒，我們可以主動進入相關的情404Please respect copyright.ＰＥＮＡＮＡ5SV4IzpETr
境中。我們在客廳中，也常常用到這些技巧。 想緩404Please respect copyright.ＰＥＮＡＮＡcS290CoxcN
解緩解壓力，我們可以選擇暫時放下工作，離開令404Please respect copyright.ＰＥＮＡＮＡ1EZpZoqpBQ
自己覺得有壓力的環境。又或者想感受快感時，便404Please respect copyright.ＰＥＮＡＮＡKpZk2WrWF7
會約好友把酒談歡不過，要善用這招並不容易，因404Please respect copyright.ＰＥＮＡＮＡ66fTOqy4Xv
為人很難 準確的預料未來的情緒反應，與多年不見404Please respect copyright.ＰＥＮＡＮＡkfUDU4hjdm
的朋友聚舊，最後會有什麼反應，很難說得準。故404Please respect copyright.ＰＥＮＡＮＡuYUPaGMWLO
此，我們往往無法準確而適當地判斷應避免或接近404Please respect copyright.ＰＥＮＡＮＡX1kT2W4TWk
某種情境。404Please respect copyright.ＰＥＮＡＮＡGDtptC88GF
We can think of many emotion-related situations.404Please respect copyright.ＰＥＮＡＮＡbZcJX0k9g1
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 get404Please respect copyright.ＰＥＮＡＮＡBLEZypCC4p
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.404Please respect copyright.ＰＥＮＡＮＡVBP2uM3zdY
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 will404Please respect copyright.ＰＥＮＡＮＡfUj2DcbrhW
happen in the end when you get together with404Please respect copyright.ＰＥＮＡＮＡEzeE0XKLqi
friends you have not seen for many
years It's hard to be precise. Therefore, we are404Please respect copyright.ＰＥＮＡＮＡ7l1ndddkzH
often unable to accurately and appropriately judge404Please respect copyright.ＰＥＮＡＮＡHZT0jxN8xc
which situations to avoid or approach.404Please respect copyright.ＰＥＮＡＮＡh7Jb0MMDkm
Modification 調整/修改404Please respect copyright.ＰＥＮＡＮＡ36uRXnHxL8
2.(Situation modification)(情境調整)404Please respect copyright.ＰＥＮＡＮＡEpERj7mXtt
有時我們縱使難以選擇周圍的情境但仍可靠的個人404Please respect copyright.ＰＥＮＡＮＡSAdPAKQYJ2
行為調整。情境調整是修改外在，周圍（而非內心404Please respect copyright.ＰＥＮＡＮＡAzu51r7B8n
世界）的情境以改變環境帶來的情緒影響。例如如404Please respect copyright.ＰＥＮＡＮＡy9O2Hu5Ay5
果我們突然遇上上前度的話 ，我們可透過預測自身404Please respect copyright.ＰＥＮＡＮＡVMqnSFERhA
情緒和可能出現的反應去決定要不要和他（她）說404Please respect copyright.ＰＥＮＡＮＡQJaDZ1mDlD
話，又或者調節個性的內容，身體距離等，造成不404Please respect copyright.ＰＥＮＡＮＡjXMMJMfJof
想要或達致想要的情緒，如避免尷尬， 或保留自然404Please respect copyright.ＰＥＮＡＮＡKyVDhUeuSO
。404Please respect copyright.ＰＥＮＡＮＡGJjDiOoI7W
Sometimes, even though it is difficult to choose the404Please respect copyright.ＰＥＮＡＮＡLteHw0Q1Ye
surrounding situation, we still rely on personal404Please respect copyright.ＰＥＮＡＮＡ6BWSXPOiOL
behavior adjustment. Situational adjustment is to404Please respect copyright.ＰＥＮＡＮＡtIa7Hakxzo
modify the external and surrounding (not the inner404Please respect copyright.ＰＥＮＡＮＡOdqEuKUKWz
world) situation to change the emotional
impact of the environment. For example, if we404Please respect copyright.ＰＥＮＡＮＡyBtPN8JLOw
suddenly meet the former degree, we can predict404Please respect copyright.ＰＥＮＡＮＡ5Tj7mscYia
our own emotions and possible reactions to decide404Please respect copyright.ＰＥＮＡＮＡFz5MnJgnFi
whether to talk to him or her, or adjust the content404Please respect copyright.ＰＥＮＡＮＡRHOKgxQUas
of the conversation, physical distance, etc., to404Please respect copyright.ＰＥＮＡＮＡJLkOBcz5wD
avoid unwanted or achieve Desired emotions,404Please respect copyright.ＰＥＮＡＮＡP4b5ETvDk6
such as avoiding embarrassment, or staying as404Please respect copyright.ＰＥＮＡＮＡGKyCuq8gtC
natural as possible.404Please respect copyright.ＰＥＮＡＮＡWJsiUmPTtD
Attentional 注意404Please respect copyright.ＰＥＮＡＮＡ0nuBvgUkTd
Deployment 部署/ 投放404Please respect copyright.ＰＥＮＡＮＡ38M0b868a9
3.(Attentional deployment)(注意投放)404Please respect copyright.ＰＥＮＡＮＡcyTRdj64H4
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠404Please respect copyright.ＰＥＮＡＮＡG6ox5VCzHW
的個人行為調整。雖然如此，四周環境及他人的反404Please respect copyright.ＰＥＮＡＮＡV6eZD1D7GE
應甚至可能不如我們預期。我們的周圍環境和生活404Please respect copyright.ＰＥＮＡＮＡ0dSbweOY9S
之中實際上還充滿了許許多多其他事物 ，而部分的404Please respect copyright.ＰＥＮＡＮＡGcdfcHe62Z
事物會超過大機會引起適當的情緒反應。這個將注404Please respect copyright.ＰＥＮＡＮＡBmATML2mkZ
意力集中或轉移開的過程，就是注意投放。其中一404Please respect copyright.ＰＥＮＡＮＡNhzFh5hFZ7
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404Please respect copyright.ＰＥＮＡＮＡFjjhirzi0s
擇專注 下次面試機會或自己的其他興趣，這樣我們404Please respect copyright.ＰＥＮＡＮＡ3IYDXjYWWp
可以減少相關情緒的出現及其帶來的影響。適用範404Please respect copyright.ＰＥＮＡＮＡk0f5slamBC
圍方面，有研究指出，它在應對高強度的情緒時，404Please respect copyright.ＰＥＮＡＮＡeotpNR5i9m
由於易於應用，因此比起其他 方法有效。而且，沉404Please respect copyright.ＰＥＮＡＮＡz1C7rgELKy
思（反芻）和憂慮（令人擔憂）等也算是把關注由404Please respect copyright.ＰＥＮＡＮＡot8fgEA9f4
情緒分散至思考，以免直接受情緒影響的方法，不404Please respect copyright.ＰＥＮＡＮＡ6QuecsYupx
過這些方法可能會使人的思想集中在而不是情緒上404Please respect copyright.ＰＥＮＡＮＡBNIfCozXci
，最後 “樹洞香港Futee Thisking heent”可能會適度404Please respect copyright.ＰＥＮＡＮＡVGf3Xq1hdJ
得其反，造成造成的情緒影響。404Please respect copyright.ＰＥＮＡＮＡ49Pb1SI1LK
Sometimes even though it is difficult to choose the404Please respect copyright.ＰＥＮＡＮＡMLTkHpJXuT
surrounding situation, we still rely on personal404Please respect copyright.ＰＥＮＡＮＡMmA36LWavT
behavior adjustment. Even so, the surrounding404Please respect copyright.ＰＥＮＡＮＡT0amauaAhA
environment and the reactions of others may still404Please respect copyright.ＰＥＮＡＮＡ6szuXbQOKZ
be worse than we expected. Our surrounding404Please respect copyright.ＰＥＮＡＮＡ9CbASLJG6g
environment and life are actually full of many other404Please respect copyright.ＰＥＮＡＮＡCxLD5aWvsQ
things, and some things have a greater chance of404Please respect copyright.ＰＥＮＡＮＡQFr0CafwnB
eliciting appropriate
emotional reactions. This process of focusing or404Please respect copyright.ＰＥＮＡＮＡkUyZleqB1d
removing one's attention is to pay attention. One404Please respect copyright.ＰＥＮＡＮＡ74XhFgrzV9
of the main methods is to distraction. For example,404Please respect copyright.ＰＥＮＡＮＡz6pOXr41vI
if you are frustrated in your job search, you can404Please respect copyright.ＰＥＮＡＮＡxEaRgUS34Z
choose to focus on the next interview opportunity404Please respect copyright.ＰＥＮＡＮＡ9WLXTAc6BO
or your other interests, so that we can reduce the404Please respect copyright.ＰＥＮＡＮＡLvVdhrfgI8
appearance of related emotions and their impact.404Please respect copyright.ＰＥＮＡＮＡkDF3v9YCWk
In terms of scope of application, some studies404Please respect copyright.ＰＥＮＡＮＡKm8lhzL4ke
have pointed out that it is more effective than other404Please respect copyright.ＰＥＮＡＮＡlVSQJiLcJy
methods because it is easy to apply when dealing404Please respect copyright.ＰＥＮＡＮＡEdprgbM2ZR
with high-intensity emotions. In addition,404Please respect copyright.ＰＥＮＡＮＡLNKjEEzQc4
rumination and worrying can also be regarded as404Please respect copyright.ＰＥＮＡＮＡDk5HZ2kC1i
methods for distracting attention from emotions to404Please respect copyright.ＰＥＮＡＮＡpALtGabv1J
thinking, so as not to be directly affected by404Please respect copyright.ＰＥＮＡＮＡ55nsv4hNUk
emotions, but these methods may cause people to404Please respect copyright.ＰＥＮＡＮＡrqy4E2Sjub
focus on negative emotions, which may be404Please respect copyright.ＰＥＮＡＮＡStbB7WZLao
counterproductive
in the end. , Causing greater emotional impact.404Please respect copyright.ＰＥＮＡＮＡ3Gb14fyytt
"Tree Hole Hong Kong Futee Thisking heent404Please respect copyright.ＰＥＮＡＮＡOjdAg878lk
Cognitive 認知性404Please respect copyright.ＰＥＮＡＮＡ8ckpmzM1XE
change 改變/變化404Please respect copyright.ＰＥＮＡＮＡpstGinWpBg
trian 訓練404Please respect copyright.ＰＥＮＡＮＡIt0sN01a3T
4.(Cognitive change)(改變認知)404Please respect copyright.ＰＥＮＡＮＡ1Ktz5lhHeF
不過，事情的好與壞往往只是角度和認知的問題，404Please respect copyright.ＰＥＮＡＮＡA2iRzMYRHm
所以如果我們可改變對情況的評估，從而改變其 情404Please respect copyright.ＰＥＮＡＮＡ1wFCpYYsOc
緒暗示。而改變認知中的主要方法之一，是重新評404Please respect copyright.ＰＥＮＡＮＡIR3azjYH8v
估認知（認知重新評估）。它的意思是透過重新演404Please respect copyright.ＰＥＮＡＮＡfH2a8FYY2n
譯譯事件的會義，以改變事件的情緒影響。如果我404Please respect copyright.ＰＥＮＡＮＡPQ8KiwSqct
們考試不及格，好友卻 考了第一，我們或會有嫉妒404Please respect copyright.ＰＥＮＡＮＡPtI663oF0T
忌，埋怨等反應，但如果我們改變這一事的理解，404Please respect copyright.ＰＥＮＡＮＡTajZLiieRQ
解釋為為好友自豪，並決定見賢思齊的話，便可以404Please respect copyright.ＰＥＮＡＮＡDWGQ0T2q78
把它的情緒轉化為正面，甚至 化作動力。而心理學404Please respect copyright.ＰＥＮＡＮＡ4y0FsYVZeR
研究亦指出，這方法對我們健康和人際關係都有正404Please respect copyright.ＰＥＮＡＮＡazW15X1ksC
面影響；不過，它由於難以克服，往往較適用於應404Please respect copyright.ＰＥＮＡＮＡEnzcSpKdwk
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 utee404Please respect copyright.ＰＥＮＡＮＡUnEEKVoMCN
Thiking Phontnct。404Please respect copyright.ＰＥＮＡＮＡ7pkCRbBFMt
Although the above three methods are effective,404Please respect copyright.ＰＥＮＡＮＡ1Y8x1eYu3R
they have not really changed the causal404Please respect copyright.ＰＥＮＡＮＡR7Ot5IoO2m
relationship between the situation and our404Please respect copyright.ＰＥＮＡＮＡA8owLyOvKB
emotions. However, whether things are good or404Please respect copyright.ＰＥＮＡＮＡPu7Sijnjkp
bad is often just a matter of perspective and404Please respect copyright.ＰＥＮＡＮＡx4dmCDgTN0
perception, so if we can change our assessment of404Please respect copyright.ＰＥＮＡＮＡRzbsSpi7RI
the situation, we can change its emotional404Please respect copyright.ＰＥＮＡＮＡhsU1BjGe27
meaning. One of the main ways to change404Please respect copyright.ＰＥＮＡＮＡtYZYIyGgM9
cognition is to re-evaluate cognition (cognitive404Please respect copyright.ＰＥＮＡＮＡ2osKFqPPKD
reappraisal). It means to change the emotional404Please respect copyright.ＰＥＮＡＮＡkcaSqAw57v
impact of the event by reinterpreting the meaning404Please respect copyright.ＰＥＮＡＮＡ6cRa7WKH1r
of the event. If we fail the exam and our friend404Please respect copyright.ＰＥＮＡＮＡHNBeujKAfl
gets the first place, we may react with jealousy and404Please respect copyright.ＰＥＮＡＮＡQNHAFHoavt
complaint, but if we change our understanding of404Please respect copyright.ＰＥＮＡＮＡUG2W6u4jMg
the matter and interpret it as being proud of a404Please respect copyright.ＰＥＮＡＮＡDI11ERwzlA
friend and decide to
see the best, we can Negative emotions turn into404Please respect copyright.ＰＥＮＡＮＡUzvBsCG1IC
positive, even into motivation. And psychological404Please respect copyright.ＰＥＮＡＮＡ9JZ0n2iQ1A
research also pointed out that this method has a404Please respect copyright.ＰＥＮＡＮＡfl6es75GyL
positive impact on our health and interpersonal404Please respect copyright.ＰＥＮＡＮＡzkcBF93tBO
relationships; however, because of its greater404Please respect copyright.ＰＥＮＡＮＡik61F5j0fz
difficulty, it is often more suitable for coping with404Please respect copyright.ＰＥＮＡＮＡx6Tq7C1Rns
lower-intensity emotions, and it is more likely to be404Please respect copyright.ＰＥＮＡＮＡ3hacJeaQg3
used in certain situations. It will happen in404Please respect copyright.ＰＥＮＡＮＡ6TBbXviTQv
batches. "Tree Hole Hong Kong THK utee Thiking404Please respect copyright.ＰＥＮＡＮＡSDfyaVoDQB
Phontnct.404Please respect copyright.ＰＥＮＡＮＡdekaqXWdpc
response 反應/響應404Please respect copyright.ＰＥＮＡＮＡQrIJmUtMaV
modulation 調製404Please respect copyright.ＰＥＮＡＮＡuH1qSwT5Zb
5.(Response modulation)(反應調製)404Please respect copyright.ＰＥＮＡＮＡdaiW5E1Lep
此方法和上面某些方法有相當大的差異：前原因是404Please respect copyright.ＰＥＮＡＮＡjKChJfRqpd
因為用於出現情緒反應之前，被合稱為“前攝調節404Please respect copyright.ＰＥＮＡＮＡLdbxTcTU33
”（antcedent-focused）；第五種由於用於發生情緒404Please respect copyright.ＰＥＮＡＮＡLv5vjbpTFP
反應後， 反應調製當中有大量涉及不同類型行為，404Please respect copyright.ＰＥＮＡＮＡycm7io6GDq
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404Please respect copyright.ＰＥＮＡＮＡNtcrypNXpD
，我們也必須考慮 另外，壓抑表達（表情抑制）也404Please respect copyright.ＰＥＮＡＮＡrGzRjbJCdg
是一個方法把情緒忍住不表達出來，雖然對控製表404Please respect copyright.ＰＥＮＡＮＡQR9evGq3HL
情，心率等有一定 用處，分數開始重新評估認知，404Please respect copyright.ＰＥＮＡＮＡTOQaFaYqaq
它對克制的情緒作用減少：而因為它更刻意意，所404Please respect copyright.ＰＥＮＡＮＡmHnDpEpZHK
耗用能量代謝：它也可能損害我們表達正面情緒的404Please respect copyright.ＰＥＮＡＮＡV7TjU4oAkB
能力，減少我們的社交能力，對 如果真的要使用此404Please respect copyright.ＰＥＮＡＮＡrxZhKVQXLr
方法，也適當小心使用。“樹洞香港THK utee404Please respect copyright.ＰＥＮＡＮＡqwkDlCgOHo
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱404Please respect copyright.ＰＥＮＡＮＡbxjyWbnGSa
症症狀有正向關係），因此相形見細。404Please respect copyright.ＰＥＮＡＮＡKN6vp8MWGo
This method is quite different from the above four404Please respect copyright.ＰＥＮＡＮＡqaI5ZsDfl5
methods: the first four are collectively called404Please respect copyright.ＰＥＮＡＮＡRCvEDzkIyK
"antecedent-focused" because they are used404Please respect copyright.ＰＥＮＡＮＡsx25ZgnJK4
before emotional reactions occur; the fifth one is404Please respect copyright.ＰＥＮＡＮＡBYN6ALDiMg
used after emotional reactions occur. Are404Please respect copyright.ＰＥＮＡＮＡ7gLTiXfT7K
classified as "response-focused"). Many of the404Please respect copyright.ＰＥＮＡＮＡmqwX7KbNan
response modulations involve different types of404Please respect copyright.ＰＥＮＡＮＡsMEaFr6oXd
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain404Please respect copyright.ＰＥＮＡＮＡPUDObohGmy
effects on emotional management; however, we404Please respect copyright.ＰＥＮＡＮＡiiiz85IFch
must also consider the long-term impact of these404Please respect copyright.ＰＥＮＡＮＡh9ast9d1kd
methods on our physical and mental health to404Please respect copyright.ＰＥＮＡＮＡBuX0qi74ew
prevent Problems such as alcohol and drug404Please respect copyright.ＰＥＮＡＮＡru8tyrW0Ox
abuse. In addition, expressive suppression is also404Please respect copyright.ＰＥＮＡＮＡCRGuFkDoxG
a method to suppress emotions. Although it is404Please respect copyright.ＰＥＮＡＮＡqGaEFCtoqZ
useful for controlling expressions and heart rate, it404Please respect copyright.ＰＥＮＡＮＡZeqgHo4jCm
has a lower effect on restraining negative emotions404Please respect copyright.ＰＥＮＡＮＡS4GBfxTWDd
than reevaluating cognition: and because it is more404Please respect copyright.ＰＥＮＡＮＡYgHPdE9DBx
effective. To be deliberate, it consumes more404Please respect copyright.ＰＥＮＡＮＡUlYyiA9CRN
energy: it may also damage our ability to express404Please respect copyright.ＰＥＮＡＮＡXhc3ThO2de
positive emotions, weaken our social skills, and is404Please respect copyright.ＰＥＮＡＮＡdSoAfj9hdE
unhealthy for physical and mental development404Please respect copyright.ＰＥＮＡＮＡjgqA5UUd3m
(for example, it has a positive relationship with404Please respect copyright.ＰＥＮＡＮＡa8O0ev1xHe
depression symptoms), so it is different. If you404Please respect copyright.ＰＥＮＡＮＡb6VdAKZUVb
really want to use
this method, you should also use it carefully. "Tree404Please respect copyright.ＰＥＮＡＮＡCBXfzIi3tO
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」