Relieve 緩解332Please respect copyright.ＰＥＮＡＮＡswEzsMHwgO
Situation 情境/情況332Please respect copyright.ＰＥＮＡＮＡKla4RHIKdG
Selection 選擇332Please respect copyright.ＰＥＮＡＮＡPUT5cFEjC5
Accurately 準確332Please respect copyright.ＰＥＮＡＮＡLBu8b1dDuI
comfortable 舒服的332Please respect copyright.ＰＥＮＡＮＡM2WAuJ9pMU
emotion-related 情緒相關332Please respect copyright.ＰＥＮＡＮＡ7FjFNbh7Sh
pressured 壓力大332Please respect copyright.ＰＥＮＡＮＡanYVhEB1KE
1.(Situation selection)（情境選擇）332Please respect copyright.ＰＥＮＡＮＡY9x8xmNMay
我們在酒吧，我們會感到舒暢：在面對課本時，我332Please respect copyright.ＰＥＮＡＮＡ3YCZ5WZF89
們會感到有壓力。情境選擇涉及選擇避免或接近某332Please respect copyright.ＰＥＮＡＮＡPxbUHfgvZH
些特殊的情況。選擇避免開或減少 某些情境時，我332Please respect copyright.ＰＥＮＡＮＡa0HADCqslC
們可以減低出現相對應情緒的機會；反之，如果想332Please respect copyright.ＰＥＮＡＮＡw16phFsV9J
引引起某些特定情緒，我們可以主動進入相關的情332Please respect copyright.ＰＥＮＡＮＡiFJth0iBQG
境中。我們在客廳中，也常常用到這些技巧。 想緩332Please respect copyright.ＰＥＮＡＮＡp8itMagVX7
解緩解壓力，我們可以選擇暫時放下工作，離開令332Please respect copyright.ＰＥＮＡＮＡKwfp7slMcZ
自己覺得有壓力的環境。又或者想感受快感時，便332Please respect copyright.ＰＥＮＡＮＡ2OV6jYsUhp
會約好友把酒談歡不過，要善用這招並不容易，因332Please respect copyright.ＰＥＮＡＮＡfsxufnLP8L
為人很難 準確的預料未來的情緒反應，與多年不見332Please respect copyright.ＰＥＮＡＮＡDViV9MbeOC
的朋友聚舊，最後會有什麼反應，很難說得準。故332Please respect copyright.ＰＥＮＡＮＡJViV9TSdas
此，我們往往無法準確而適當地判斷應避免或接近332Please respect copyright.ＰＥＮＡＮＡp1nO2NoC9n
某種情境。332Please respect copyright.ＰＥＮＡＮＡksilp2OMAg
We can think of many emotion-related situations.332Please respect copyright.ＰＥＮＡＮＡIVWIVx2ff6
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 get332Please respect copyright.ＰＥＮＡＮＡ4Ljg0CZ8Zp
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.332Please respect copyright.ＰＥＮＡＮＡD45BVT8vuR
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 will332Please respect copyright.ＰＥＮＡＮＡKLM7ecFwt9
happen in the end when you get together with332Please respect copyright.ＰＥＮＡＮＡXg7xAXXoHn
friends you have not seen for many
years It's hard to be precise. Therefore, we are332Please respect copyright.ＰＥＮＡＮＡdT8oHz0pH2
often unable to accurately and appropriately judge332Please respect copyright.ＰＥＮＡＮＡMvnufRDYhz
which situations to avoid or approach.332Please respect copyright.ＰＥＮＡＮＡFXSrlt6Ne5
Modification 調整/修改332Please respect copyright.ＰＥＮＡＮＡKOqMvfC2bs
2.(Situation modification)(情境調整)332Please respect copyright.ＰＥＮＡＮＡ2gmC51DqBQ
有時我們縱使難以選擇周圍的情境但仍可靠的個人332Please respect copyright.ＰＥＮＡＮＡG52aFUghSS
行為調整。情境調整是修改外在，周圍（而非內心332Please respect copyright.ＰＥＮＡＮＡorvxc3U5Ls
世界）的情境以改變環境帶來的情緒影響。例如如332Please respect copyright.ＰＥＮＡＮＡ0Kt9wAzF9J
果我們突然遇上上前度的話 ，我們可透過預測自身332Please respect copyright.ＰＥＮＡＮＡONk2EunX4L
情緒和可能出現的反應去決定要不要和他（她）說332Please respect copyright.ＰＥＮＡＮＡUHXS7sywjE
話，又或者調節個性的內容，身體距離等，造成不332Please respect copyright.ＰＥＮＡＮＡx5lJKMjcDL
想要或達致想要的情緒，如避免尷尬， 或保留自然332Please respect copyright.ＰＥＮＡＮＡMKfioynrUa
。332Please respect copyright.ＰＥＮＡＮＡOLJdVKuJl4
Sometimes, even though it is difficult to choose the332Please respect copyright.ＰＥＮＡＮＡ0RvPc2BX8U
surrounding situation, we still rely on personal332Please respect copyright.ＰＥＮＡＮＡCDBeUBDvTx
behavior adjustment. Situational adjustment is to332Please respect copyright.ＰＥＮＡＮＡAYJwO7v4tm
modify the external and surrounding (not the inner332Please respect copyright.ＰＥＮＡＮＡExwc9oXKiV
world) situation to change the emotional
impact of the environment. For example, if we332Please respect copyright.ＰＥＮＡＮＡQN6clPaf0S
suddenly meet the former degree, we can predict332Please respect copyright.ＰＥＮＡＮＡemscxbd3ff
our own emotions and possible reactions to decide332Please respect copyright.ＰＥＮＡＮＡx3NKWHmNNx
whether to talk to him or her, or adjust the content332Please respect copyright.ＰＥＮＡＮＡTuDkk5qJCH
of the conversation, physical distance, etc., to332Please respect copyright.ＰＥＮＡＮＡH539YflwwE
avoid unwanted or achieve Desired emotions,332Please respect copyright.ＰＥＮＡＮＡl4EEgTFL99
such as avoiding embarrassment, or staying as332Please respect copyright.ＰＥＮＡＮＡqI8RVaZBns
natural as possible.332Please respect copyright.ＰＥＮＡＮＡhXbGAJHncL
Attentional 注意332Please respect copyright.ＰＥＮＡＮＡg9f0TyxOOq
Deployment 部署/ 投放332Please respect copyright.ＰＥＮＡＮＡuiNxfFv5EY
3.(Attentional deployment)(注意投放)332Please respect copyright.ＰＥＮＡＮＡoocssYGuds
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠332Please respect copyright.ＰＥＮＡＮＡYzf2wOwyXq
的個人行為調整。雖然如此，四周環境及他人的反332Please respect copyright.ＰＥＮＡＮＡ5LyFIiv4E7
應甚至可能不如我們預期。我們的周圍環境和生活332Please respect copyright.ＰＥＮＡＮＡlxUVA720eG
之中實際上還充滿了許許多多其他事物 ，而部分的332Please respect copyright.ＰＥＮＡＮＡGnQTTHh98f
事物會超過大機會引起適當的情緒反應。這個將注332Please respect copyright.ＰＥＮＡＮＡvTQkEutZRV
意力集中或轉移開的過程，就是注意投放。其中一332Please respect copyright.ＰＥＮＡＮＡQDVYCAv25n
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332Please respect copyright.ＰＥＮＡＮＡQRlOOq4Xt3
擇專注 下次面試機會或自己的其他興趣，這樣我們332Please respect copyright.ＰＥＮＡＮＡgoeRJNHgq4
可以減少相關情緒的出現及其帶來的影響。適用範332Please respect copyright.ＰＥＮＡＮＡFB7BD4IxBk
圍方面，有研究指出，它在應對高強度的情緒時，332Please respect copyright.ＰＥＮＡＮＡwXLVZNxGI6
由於易於應用，因此比起其他 方法有效。而且，沉332Please respect copyright.ＰＥＮＡＮＡ7ZBrDzmcEs
思（反芻）和憂慮（令人擔憂）等也算是把關注由332Please respect copyright.ＰＥＮＡＮＡqYavnZOzI3
情緒分散至思考，以免直接受情緒影響的方法，不332Please respect copyright.ＰＥＮＡＮＡjzEl7eci1F
過這些方法可能會使人的思想集中在而不是情緒上332Please respect copyright.ＰＥＮＡＮＡO4E88loU82
，最後 “樹洞香港Futee Thisking heent”可能會適度332Please respect copyright.ＰＥＮＡＮＡYK6YRjscFk
得其反，造成造成的情緒影響。332Please respect copyright.ＰＥＮＡＮＡSzgZxzv28U
Sometimes even though it is difficult to choose the332Please respect copyright.ＰＥＮＡＮＡojYhR3DCpz
surrounding situation, we still rely on personal332Please respect copyright.ＰＥＮＡＮＡAjTJPh0sCH
behavior adjustment. Even so, the surrounding332Please respect copyright.ＰＥＮＡＮＡf5lm2tTYNt
environment and the reactions of others may still332Please respect copyright.ＰＥＮＡＮＡFQbuTJrCb0
be worse than we expected. Our surrounding332Please respect copyright.ＰＥＮＡＮＡSBDlhTWiEn
environment and life are actually full of many other332Please respect copyright.ＰＥＮＡＮＡYdJvd9l86U
things, and some things have a greater chance of332Please respect copyright.ＰＥＮＡＮＡqhwsGZVVqW
eliciting appropriate
emotional reactions. This process of focusing or332Please respect copyright.ＰＥＮＡＮＡBsLjEteU8w
removing one's attention is to pay attention. One332Please respect copyright.ＰＥＮＡＮＡZxyh5d8xkM
of the main methods is to distraction. For example,332Please respect copyright.ＰＥＮＡＮＡo5zGMyPJjr
if you are frustrated in your job search, you can332Please respect copyright.ＰＥＮＡＮＡT4sa1njMUJ
choose to focus on the next interview opportunity332Please respect copyright.ＰＥＮＡＮＡA0vy9GphhJ
or your other interests, so that we can reduce the332Please respect copyright.ＰＥＮＡＮＡuvVanSkwFa
appearance of related emotions and their impact.332Please respect copyright.ＰＥＮＡＮＡcCNf1zk2N1
In terms of scope of application, some studies332Please respect copyright.ＰＥＮＡＮＡhPYrml5rsR
have pointed out that it is more effective than other332Please respect copyright.ＰＥＮＡＮＡzGoA6r8dnm
methods because it is easy to apply when dealing332Please respect copyright.ＰＥＮＡＮＡln2XrydbDM
with high-intensity emotions. In addition,332Please respect copyright.ＰＥＮＡＮＡ2egIEEi0tl
rumination and worrying can also be regarded as332Please respect copyright.ＰＥＮＡＮＡYTdNKZSXZb
methods for distracting attention from emotions to332Please respect copyright.ＰＥＮＡＮＡGMco6isKMm
thinking, so as not to be directly affected by332Please respect copyright.ＰＥＮＡＮＡoTt9AmxeK2
emotions, but these methods may cause people to332Please respect copyright.ＰＥＮＡＮＡbXk2lE5J6J
focus on negative emotions, which may be332Please respect copyright.ＰＥＮＡＮＡb3NvrWriqE
counterproductive
in the end. , Causing greater emotional impact.332Please respect copyright.ＰＥＮＡＮＡRJl9ki4j2L
"Tree Hole Hong Kong Futee Thisking heent332Please respect copyright.ＰＥＮＡＮＡtkVQ60tQP4
Cognitive 認知性332Please respect copyright.ＰＥＮＡＮＡ4yZ0bl6QsB
change 改變/變化332Please respect copyright.ＰＥＮＡＮＡtOGjo6qZfa
trian 訓練332Please respect copyright.ＰＥＮＡＮＡeAfbfJugxV
4.(Cognitive change)(改變認知)332Please respect copyright.ＰＥＮＡＮＡjnCpFdzPqJ
不過，事情的好與壞往往只是角度和認知的問題，332Please respect copyright.ＰＥＮＡＮＡWdbgTqqUIU
所以如果我們可改變對情況的評估，從而改變其 情332Please respect copyright.ＰＥＮＡＮＡIrxeuTuGqy
緒暗示。而改變認知中的主要方法之一，是重新評332Please respect copyright.ＰＥＮＡＮＡRB240gtvTZ
估認知（認知重新評估）。它的意思是透過重新演332Please respect copyright.ＰＥＮＡＮＡATDTmcdM9K
譯譯事件的會義，以改變事件的情緒影響。如果我332Please respect copyright.ＰＥＮＡＮＡGRe6umsQvb
們考試不及格，好友卻 考了第一，我們或會有嫉妒332Please respect copyright.ＰＥＮＡＮＡm2HQu863y6
忌，埋怨等反應，但如果我們改變這一事的理解，332Please respect copyright.ＰＥＮＡＮＡXA4gkFX75L
解釋為為好友自豪，並決定見賢思齊的話，便可以332Please respect copyright.ＰＥＮＡＮＡliyintMgMR
把它的情緒轉化為正面，甚至 化作動力。而心理學332Please respect copyright.ＰＥＮＡＮＡDR3yCq8rYK
研究亦指出，這方法對我們健康和人際關係都有正332Please respect copyright.ＰＥＮＡＮＡCpz9cdDDnK
面影響；不過，它由於難以克服，往往較適用於應332Please respect copyright.ＰＥＮＡＮＡ8OVzvjRIqZ
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 utee332Please respect copyright.ＰＥＮＡＮＡjeikj7s50l
Thiking Phontnct。332Please respect copyright.ＰＥＮＡＮＡOF5ngQsY9t
Although the above three methods are effective,332Please respect copyright.ＰＥＮＡＮＡwmSkwLMIr1
they have not really changed the causal332Please respect copyright.ＰＥＮＡＮＡOiDkfloGs8
relationship between the situation and our332Please respect copyright.ＰＥＮＡＮＡbanpK45y2F
emotions. However, whether things are good or332Please respect copyright.ＰＥＮＡＮＡQnOc1rC7Ym
bad is often just a matter of perspective and332Please respect copyright.ＰＥＮＡＮＡEJ7jNee24N
perception, so if we can change our assessment of332Please respect copyright.ＰＥＮＡＮＡRMWuyPo0ca
the situation, we can change its emotional332Please respect copyright.ＰＥＮＡＮＡV0QugBaWtV
meaning. One of the main ways to change332Please respect copyright.ＰＥＮＡＮＡleJTCqThfq
cognition is to re-evaluate cognition (cognitive332Please respect copyright.ＰＥＮＡＮＡBh8pP7xOQv
reappraisal). It means to change the emotional332Please respect copyright.ＰＥＮＡＮＡCB8sIIF7a0
impact of the event by reinterpreting the meaning332Please respect copyright.ＰＥＮＡＮＡeISoYvbv5N
of the event. If we fail the exam and our friend332Please respect copyright.ＰＥＮＡＮＡnkTI7uyEkE
gets the first place, we may react with jealousy and332Please respect copyright.ＰＥＮＡＮＡfT1HcHOrxg
complaint, but if we change our understanding of332Please respect copyright.ＰＥＮＡＮＡODqAtWaAR1
the matter and interpret it as being proud of a332Please respect copyright.ＰＥＮＡＮＡcR9g8p0roX
friend and decide to
see the best, we can Negative emotions turn into332Please respect copyright.ＰＥＮＡＮＡQJAfYC4MDw
positive, even into motivation. And psychological332Please respect copyright.ＰＥＮＡＮＡLK5LDY9SW5
research also pointed out that this method has a332Please respect copyright.ＰＥＮＡＮＡSHpcMuMZsD
positive impact on our health and interpersonal332Please respect copyright.ＰＥＮＡＮＡxHQB6KfGKW
relationships; however, because of its greater332Please respect copyright.ＰＥＮＡＮＡQ0zfHectbO
difficulty, it is often more suitable for coping with332Please respect copyright.ＰＥＮＡＮＡGNIMxex2eC
lower-intensity emotions, and it is more likely to be332Please respect copyright.ＰＥＮＡＮＡKOBCSgxT0e
used in certain situations. It will happen in332Please respect copyright.ＰＥＮＡＮＡrn9L3jGSsu
batches. "Tree Hole Hong Kong THK utee Thiking332Please respect copyright.ＰＥＮＡＮＡHkWOkyGPYZ
Phontnct.332Please respect copyright.ＰＥＮＡＮＡJC8grSNYqa
response 反應/響應332Please respect copyright.ＰＥＮＡＮＡ4EkOPpRxWz
modulation 調製332Please respect copyright.ＰＥＮＡＮＡcHuMMdyztZ
5.(Response modulation)(反應調製)332Please respect copyright.ＰＥＮＡＮＡSg8UuBGKiS
此方法和上面某些方法有相當大的差異：前原因是332Please respect copyright.ＰＥＮＡＮＡ8get1zFxuW
因為用於出現情緒反應之前，被合稱為“前攝調節332Please respect copyright.ＰＥＮＡＮＡfVM8a2Zp6Z
”（antcedent-focused）；第五種由於用於發生情緒332Please respect copyright.ＰＥＮＡＮＡNZQJ7IQyEz
反應後， 反應調製當中有大量涉及不同類型行為，332Please respect copyright.ＰＥＮＡＮＡpFlPwQY6qF
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332Please respect copyright.ＰＥＮＡＮＡ5BWvtOj6bQ
，我們也必須考慮 另外，壓抑表達（表情抑制）也332Please respect copyright.ＰＥＮＡＮＡrMk0iMAuTi
是一個方法把情緒忍住不表達出來，雖然對控製表332Please respect copyright.ＰＥＮＡＮＡa6C2t0M672
情，心率等有一定 用處，分數開始重新評估認知，332Please respect copyright.ＰＥＮＡＮＡYSQzsMUFTi
它對克制的情緒作用減少：而因為它更刻意意，所332Please respect copyright.ＰＥＮＡＮＡO5E5MnwBpy
耗用能量代謝：它也可能損害我們表達正面情緒的332Please respect copyright.ＰＥＮＡＮＡaGwGKyc30N
能力，減少我們的社交能力，對 如果真的要使用此332Please respect copyright.ＰＥＮＡＮＡW2stxZGRGi
方法，也適當小心使用。“樹洞香港THK utee332Please respect copyright.ＰＥＮＡＮＡixwEkppdD6
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱332Please respect copyright.ＰＥＮＡＮＡEsEf8sCvnT
症症狀有正向關係），因此相形見細。332Please respect copyright.ＰＥＮＡＮＡf2PDPaVRu5
This method is quite different from the above four332Please respect copyright.ＰＥＮＡＮＡWqrvD1aHYn
methods: the first four are collectively called332Please respect copyright.ＰＥＮＡＮＡIxCUeCWAjY
"antecedent-focused" because they are used332Please respect copyright.ＰＥＮＡＮＡYiK1F20CBE
before emotional reactions occur; the fifth one is332Please respect copyright.ＰＥＮＡＮＡta64ak0t00
used after emotional reactions occur. Are332Please respect copyright.ＰＥＮＡＮＡ0ocZbUKY9D
classified as "response-focused"). Many of the332Please respect copyright.ＰＥＮＡＮＡl3oUaU4sM0
response modulations involve different types of332Please respect copyright.ＰＥＮＡＮＡm6foP15Kf1
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain332Please respect copyright.ＰＥＮＡＮＡ6YJtwREkH8
effects on emotional management; however, we332Please respect copyright.ＰＥＮＡＮＡl6cQSKxT9C
must also consider the long-term impact of these332Please respect copyright.ＰＥＮＡＮＡoreqdjsvjT
methods on our physical and mental health to332Please respect copyright.ＰＥＮＡＮＡ2oifWmor9t
prevent Problems such as alcohol and drug332Please respect copyright.ＰＥＮＡＮＡ8gluDtlqZx
abuse. In addition, expressive suppression is also332Please respect copyright.ＰＥＮＡＮＡqvlEo4AE6z
a method to suppress emotions. Although it is332Please respect copyright.ＰＥＮＡＮＡVZ2ZflABgV
useful for controlling expressions and heart rate, it332Please respect copyright.ＰＥＮＡＮＡpbiIO0FHdT
has a lower effect on restraining negative emotions332Please respect copyright.ＰＥＮＡＮＡkTcomieCHC
than reevaluating cognition: and because it is more332Please respect copyright.ＰＥＮＡＮＡvP8laeH5WF
effective. To be deliberate, it consumes more332Please respect copyright.ＰＥＮＡＮＡDaHGY8Taes
energy: it may also damage our ability to express332Please respect copyright.ＰＥＮＡＮＡD7JLeS1u4P
positive emotions, weaken our social skills, and is332Please respect copyright.ＰＥＮＡＮＡTWC9AW8Byc
unhealthy for physical and mental development332Please respect copyright.ＰＥＮＡＮＡLIhDSYOMAG
(for example, it has a positive relationship with332Please respect copyright.ＰＥＮＡＮＡSOZUkDdsnc
depression symptoms), so it is different. If you332Please respect copyright.ＰＥＮＡＮＡmvuHKPc2hx
really want to use
this method, you should also use it carefully. "Tree332Please respect copyright.ＰＥＮＡＮＡnz3lg95wHQ
Hole Hong Kong THK utee Thiking Phontnct.
然後按「加至主畫面」