Relieve 緩解399Please respect copyright.ＰＥＮＡＮＡDNf4pd9lJN
Situation 情境/情況399Please respect copyright.ＰＥＮＡＮＡ1ddBmRHier
Selection 選擇399Please respect copyright.ＰＥＮＡＮＡ17ezMhg1PE
Accurately 準確399Please respect copyright.ＰＥＮＡＮＡK3u3MbzAcZ
comfortable 舒服的399Please respect copyright.ＰＥＮＡＮＡ6cvDs75yJQ
emotion-related 情緒相關399Please respect copyright.ＰＥＮＡＮＡb8CaFAxLtd
pressured 壓力大399Please respect copyright.ＰＥＮＡＮＡIbgdvIi4NH
1.(Situation selection)（情境選擇）399Please respect copyright.ＰＥＮＡＮＡIe61n6Ek4u
我們在酒吧，我們會感到舒暢：在面對課本時，我399Please respect copyright.ＰＥＮＡＮＡgrUOSjJL3R
們會感到有壓力。情境選擇涉及選擇避免或接近某399Please respect copyright.ＰＥＮＡＮＡt5UOzq5ydY
些特殊的情況。選擇避免開或減少 某些情境時，我399Please respect copyright.ＰＥＮＡＮＡ2Jpb39OTWo
們可以減低出現相對應情緒的機會；反之，如果想399Please respect copyright.ＰＥＮＡＮＡgFYrevjW5z
引引起某些特定情緒，我們可以主動進入相關的情399Please respect copyright.ＰＥＮＡＮＡSjSOc3id3P
境中。我們在客廳中，也常常用到這些技巧。 想緩399Please respect copyright.ＰＥＮＡＮＡryiPsv9eaj
解緩解壓力，我們可以選擇暫時放下工作，離開令399Please respect copyright.ＰＥＮＡＮＡarEBkfzKNS
自己覺得有壓力的環境。又或者想感受快感時，便399Please respect copyright.ＰＥＮＡＮＡ0FMH3GhtmS
會約好友把酒談歡不過，要善用這招並不容易，因399Please respect copyright.ＰＥＮＡＮＡslDrQ8cTWe
為人很難 準確的預料未來的情緒反應，與多年不見399Please respect copyright.ＰＥＮＡＮＡ9SKZSLubml
的朋友聚舊，最後會有什麼反應，很難說得準。故399Please respect copyright.ＰＥＮＡＮＡRQozgt7CqJ
此，我們往往無法準確而適當地判斷應避免或接近399Please respect copyright.ＰＥＮＡＮＡH9yLRJ0fEL
某種情境。399Please respect copyright.ＰＥＮＡＮＡXL7WAhg5D8
We can think of many emotion-related situations.399Please respect copyright.ＰＥＮＡＮＡSSA5w7eU6a
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 get399Please respect copyright.ＰＥＮＡＮＡYIL26KlG24
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.399Please respect copyright.ＰＥＮＡＮＡmBCJKWK3gL
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 will399Please respect copyright.ＰＥＮＡＮＡb864v8HkuC
happen in the end when you get together with399Please respect copyright.ＰＥＮＡＮＡXpZHExBOLF
friends you have not seen for many
years It's hard to be precise. Therefore, we are399Please respect copyright.ＰＥＮＡＮＡbZsbuBX6A7
often unable to accurately and appropriately judge399Please respect copyright.ＰＥＮＡＮＡ8fR8Eiz4tI
which situations to avoid or approach.399Please respect copyright.ＰＥＮＡＮＡ1QGLT7amcC
Modification 調整/修改399Please respect copyright.ＰＥＮＡＮＡ6DOsyDWEdF
2.(Situation modification)(情境調整)399Please respect copyright.ＰＥＮＡＮＡFmP4GqeiT1
有時我們縱使難以選擇周圍的情境但仍可靠的個人399Please respect copyright.ＰＥＮＡＮＡoW9KDwn5AA
行為調整。情境調整是修改外在，周圍（而非內心399Please respect copyright.ＰＥＮＡＮＡSjAy82UgiS
世界）的情境以改變環境帶來的情緒影響。例如如399Please respect copyright.ＰＥＮＡＮＡ3zMOZCnXJs
果我們突然遇上上前度的話 ，我們可透過預測自身399Please respect copyright.ＰＥＮＡＮＡHYnOzuJBzv
情緒和可能出現的反應去決定要不要和他（她）說399Please respect copyright.ＰＥＮＡＮＡXKjeDm6Qzh
話，又或者調節個性的內容，身體距離等，造成不399Please respect copyright.ＰＥＮＡＮＡS8N15QH0eM
想要或達致想要的情緒，如避免尷尬， 或保留自然399Please respect copyright.ＰＥＮＡＮＡs0aYxHeXAQ
。399Please respect copyright.ＰＥＮＡＮＡd5e5eonMHb
Sometimes, even though it is difficult to choose the399Please respect copyright.ＰＥＮＡＮＡMa90iVMcEL
surrounding situation, we still rely on personal399Please respect copyright.ＰＥＮＡＮＡKNApoYm966
behavior adjustment. Situational adjustment is to399Please respect copyright.ＰＥＮＡＮＡsZmcLBiBAG
modify the external and surrounding (not the inner399Please respect copyright.ＰＥＮＡＮＡe36qjQGZdb
world) situation to change the emotional
impact of the environment. For example, if we399Please respect copyright.ＰＥＮＡＮＡUf2BYY5m2C
suddenly meet the former degree, we can predict399Please respect copyright.ＰＥＮＡＮＡaSWl8DbNrC
our own emotions and possible reactions to decide399Please respect copyright.ＰＥＮＡＮＡs3Ku1BcD9z
whether to talk to him or her, or adjust the content399Please respect copyright.ＰＥＮＡＮＡn4Ju3Xx1jV
of the conversation, physical distance, etc., to399Please respect copyright.ＰＥＮＡＮＡIdgRIi2fKc
avoid unwanted or achieve Desired emotions,399Please respect copyright.ＰＥＮＡＮＡYmTNUIkb3d
such as avoiding embarrassment, or staying as399Please respect copyright.ＰＥＮＡＮＡMmDSpvi1PU
natural as possible.399Please respect copyright.ＰＥＮＡＮＡ3lxncNm893
Attentional 注意399Please respect copyright.ＰＥＮＡＮＡJ8eWR6mjln
Deployment 部署/ 投放399Please respect copyright.ＰＥＮＡＮＡ9BJoIU4AUs
3.(Attentional deployment)(注意投放)399Please respect copyright.ＰＥＮＡＮＡA6Js3CeuNX
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠399Please respect copyright.ＰＥＮＡＮＡwWOXrg7Ygo
的個人行為調整。雖然如此，四周環境及他人的反399Please respect copyright.ＰＥＮＡＮＡGOXyPzI9YN
應甚至可能不如我們預期。我們的周圍環境和生活399Please respect copyright.ＰＥＮＡＮＡdHjkwq13Oo
之中實際上還充滿了許許多多其他事物 ，而部分的399Please respect copyright.ＰＥＮＡＮＡ4x3ysNz1kA
事物會超過大機會引起適當的情緒反應。這個將注399Please respect copyright.ＰＥＮＡＮＡ6awOTY9d8a
意力集中或轉移開的過程，就是注意投放。其中一399Please respect copyright.ＰＥＮＡＮＡJG58kzUyug
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399Please respect copyright.ＰＥＮＡＮＡzM8BuNhT3L
擇專注 下次面試機會或自己的其他興趣，這樣我們399Please respect copyright.ＰＥＮＡＮＡ0Vh2yJfynA
可以減少相關情緒的出現及其帶來的影響。適用範399Please respect copyright.ＰＥＮＡＮＡFDMaz8T0UW
圍方面，有研究指出，它在應對高強度的情緒時，399Please respect copyright.ＰＥＮＡＮＡewp75JNUWj
由於易於應用，因此比起其他 方法有效。而且，沉399Please respect copyright.ＰＥＮＡＮＡCCOaGIpfGB
思（反芻）和憂慮（令人擔憂）等也算是把關注由399Please respect copyright.ＰＥＮＡＮＡSeVjo2SiQz
情緒分散至思考，以免直接受情緒影響的方法，不399Please respect copyright.ＰＥＮＡＮＡOLUKD4GEVi
過這些方法可能會使人的思想集中在而不是情緒上399Please respect copyright.ＰＥＮＡＮＡa9Oa73DN4H
，最後 “樹洞香港Futee Thisking heent”可能會適度399Please respect copyright.ＰＥＮＡＮＡw46RTT9zdT
得其反，造成造成的情緒影響。399Please respect copyright.ＰＥＮＡＮＡOYwR7pzdqR
Sometimes even though it is difficult to choose the399Please respect copyright.ＰＥＮＡＮＡh93RCE16sa
surrounding situation, we still rely on personal399Please respect copyright.ＰＥＮＡＮＡM1exNwEwBo
behavior adjustment. Even so, the surrounding399Please respect copyright.ＰＥＮＡＮＡmQi6pZcwdH
environment and the reactions of others may still399Please respect copyright.ＰＥＮＡＮＡCMABEGoLYS
be worse than we expected. Our surrounding399Please respect copyright.ＰＥＮＡＮＡsJQTi5mDNh
environment and life are actually full of many other399Please respect copyright.ＰＥＮＡＮＡL3jOKqFzll
things, and some things have a greater chance of399Please respect copyright.ＰＥＮＡＮＡLz0nytmwzP
eliciting appropriate
emotional reactions. This process of focusing or399Please respect copyright.ＰＥＮＡＮＡePsh2XBCxK
removing one's attention is to pay attention. One399Please respect copyright.ＰＥＮＡＮＡ0KSRSAgLxF
of the main methods is to distraction. For example,399Please respect copyright.ＰＥＮＡＮＡfL4sqKzU9L
if you are frustrated in your job search, you can399Please respect copyright.ＰＥＮＡＮＡvKQT10M2aO
choose to focus on the next interview opportunity399Please respect copyright.ＰＥＮＡＮＡN7x77kB72e
or your other interests, so that we can reduce the399Please respect copyright.ＰＥＮＡＮＡCLLeMB8iZW
appearance of related emotions and their impact.399Please respect copyright.ＰＥＮＡＮＡ3QdZWBoKMJ
In terms of scope of application, some studies399Please respect copyright.ＰＥＮＡＮＡyNHO9HeCqW
have pointed out that it is more effective than other399Please respect copyright.ＰＥＮＡＮＡY1Qi2OCEcW
methods because it is easy to apply when dealing399Please respect copyright.ＰＥＮＡＮＡAmkmJEtGB8
with high-intensity emotions. In addition,399Please respect copyright.ＰＥＮＡＮＡ0AU4KC07wz
rumination and worrying can also be regarded as399Please respect copyright.ＰＥＮＡＮＡqpyTuAem5U
methods for distracting attention from emotions to399Please respect copyright.ＰＥＮＡＮＡS5euoZEXZn
thinking, so as not to be directly affected by399Please respect copyright.ＰＥＮＡＮＡtwK4tx1vzt
emotions, but these methods may cause people to399Please respect copyright.ＰＥＮＡＮＡSQNzQl7tMy
focus on negative emotions, which may be399Please respect copyright.ＰＥＮＡＮＡH8G3ZvWibC
counterproductive
in the end. , Causing greater emotional impact.399Please respect copyright.ＰＥＮＡＮＡIbBztvo0hi
"Tree Hole Hong Kong Futee Thisking heent399Please respect copyright.ＰＥＮＡＮＡYt8HMO0cV0
Cognitive 認知性399Please respect copyright.ＰＥＮＡＮＡSz0Yrg5RD5
change 改變/變化399Please respect copyright.ＰＥＮＡＮＡsyga4QPs3r
trian 訓練399Please respect copyright.ＰＥＮＡＮＡK4fzjVCPEQ
4.(Cognitive change)(改變認知)399Please respect copyright.ＰＥＮＡＮＡWx3PTEL0JC
不過，事情的好與壞往往只是角度和認知的問題，399Please respect copyright.ＰＥＮＡＮＡhpdO6EA85W
所以如果我們可改變對情況的評估，從而改變其 情399Please respect copyright.ＰＥＮＡＮＡnzYL4BcpBZ
緒暗示。而改變認知中的主要方法之一，是重新評399Please respect copyright.ＰＥＮＡＮＡl9ALOaxP07
估認知（認知重新評估）。它的意思是透過重新演399Please respect copyright.ＰＥＮＡＮＡIHSMluFYoz
譯譯事件的會義，以改變事件的情緒影響。如果我399Please respect copyright.ＰＥＮＡＮＡG8dJ0gtZy6
們考試不及格，好友卻 考了第一，我們或會有嫉妒399Please respect copyright.ＰＥＮＡＮＡjqdiBUBSBb
忌，埋怨等反應，但如果我們改變這一事的理解，399Please respect copyright.ＰＥＮＡＮＡdnWNb3SIJp
解釋為為好友自豪，並決定見賢思齊的話，便可以399Please respect copyright.ＰＥＮＡＮＡXRKELo5BqD
把它的情緒轉化為正面，甚至 化作動力。而心理學399Please respect copyright.ＰＥＮＡＮＡlcXdIOIdIE
研究亦指出，這方法對我們健康和人際關係都有正399Please respect copyright.ＰＥＮＡＮＡTs4cuMmYwC
面影響；不過，它由於難以克服，往往較適用於應399Please respect copyright.ＰＥＮＡＮＡ9M5cCn4kIx
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 utee399Please respect copyright.ＰＥＮＡＮＡoEslXgG9HQ
Thiking Phontnct。399Please respect copyright.ＰＥＮＡＮＡDgVQEqw5Wj
Although the above three methods are effective,399Please respect copyright.ＰＥＮＡＮＡQWfl0uLEF5
they have not really changed the causal399Please respect copyright.ＰＥＮＡＮＡGrXZR4S4J6
relationship between the situation and our399Please respect copyright.ＰＥＮＡＮＡ7mtgcHaRxy
emotions. However, whether things are good or399Please respect copyright.ＰＥＮＡＮＡsXSNLzrRfm
bad is often just a matter of perspective and399Please respect copyright.ＰＥＮＡＮＡ72TcTThmRm
perception, so if we can change our assessment of399Please respect copyright.ＰＥＮＡＮＡt0ZwMypyoa
the situation, we can change its emotional399Please respect copyright.ＰＥＮＡＮＡFtiOBuTPEs
meaning. One of the main ways to change399Please respect copyright.ＰＥＮＡＮＡh75ogHSLUx
cognition is to re-evaluate cognition (cognitive399Please respect copyright.ＰＥＮＡＮＡ9EdUAx0elm
reappraisal). It means to change the emotional399Please respect copyright.ＰＥＮＡＮＡkDpwheH8zV
impact of the event by reinterpreting the meaning399Please respect copyright.ＰＥＮＡＮＡurDBKAQr72
of the event. If we fail the exam and our friend399Please respect copyright.ＰＥＮＡＮＡEydzIkiGxU
gets the first place, we may react with jealousy and399Please respect copyright.ＰＥＮＡＮＡVeiNgW6sfB
complaint, but if we change our understanding of399Please respect copyright.ＰＥＮＡＮＡp9gJvjno07
the matter and interpret it as being proud of a399Please respect copyright.ＰＥＮＡＮＡv22p8QOg8z
friend and decide to
see the best, we can Negative emotions turn into399Please respect copyright.ＰＥＮＡＮＡdh0TnBvDE1
positive, even into motivation. And psychological399Please respect copyright.ＰＥＮＡＮＡCVioFyZvxx
research also pointed out that this method has a399Please respect copyright.ＰＥＮＡＮＡ8em7WHiCsJ
positive impact on our health and interpersonal399Please respect copyright.ＰＥＮＡＮＡOwJistnL9R
relationships; however, because of its greater399Please respect copyright.ＰＥＮＡＮＡtDgHZfI2bj
difficulty, it is often more suitable for coping with399Please respect copyright.ＰＥＮＡＮＡsyIRyBgmTH
lower-intensity emotions, and it is more likely to be399Please respect copyright.ＰＥＮＡＮＡWzh2mmfim5
used in certain situations. It will happen in399Please respect copyright.ＰＥＮＡＮＡ7Tpo6xCyrp
batches. "Tree Hole Hong Kong THK utee Thiking399Please respect copyright.ＰＥＮＡＮＡa6OgHHQNvw
Phontnct.399Please respect copyright.ＰＥＮＡＮＡ1QhLFve9eS
response 反應/響應399Please respect copyright.ＰＥＮＡＮＡ81BQXaBw6s
modulation 調製399Please respect copyright.ＰＥＮＡＮＡz9S0qpaGyk
5.(Response modulation)(反應調製)399Please respect copyright.ＰＥＮＡＮＡKXiD7w3Q8v
此方法和上面某些方法有相當大的差異：前原因是399Please respect copyright.ＰＥＮＡＮＡTCkD0PfHuP
因為用於出現情緒反應之前，被合稱為“前攝調節399Please respect copyright.ＰＥＮＡＮＡe1nJQ6y1jp
”（antcedent-focused）；第五種由於用於發生情緒399Please respect copyright.ＰＥＮＡＮＡmK5xIb4mT0
反應後， 反應調製當中有大量涉及不同類型行為，399Please respect copyright.ＰＥＮＡＮＡbGasp6BkGe
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399Please respect copyright.ＰＥＮＡＮＡ05tIdufy0R
，我們也必須考慮 另外，壓抑表達（表情抑制）也399Please respect copyright.ＰＥＮＡＮＡhWpx053A7T
是一個方法把情緒忍住不表達出來，雖然對控製表399Please respect copyright.ＰＥＮＡＮＡ68V5xfgxSP
情，心率等有一定 用處，分數開始重新評估認知，399Please respect copyright.ＰＥＮＡＮＡKUYALDI8wt
它對克制的情緒作用減少：而因為它更刻意意，所399Please respect copyright.ＰＥＮＡＮＡZn0rWQ5br9
耗用能量代謝：它也可能損害我們表達正面情緒的399Please respect copyright.ＰＥＮＡＮＡhrgEtejiCM
能力，減少我們的社交能力，對 如果真的要使用此399Please respect copyright.ＰＥＮＡＮＡ6r51sXT2Fy
方法，也適當小心使用。“樹洞香港THK utee399Please respect copyright.ＰＥＮＡＮＡ8WZNJevYch
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱399Please respect copyright.ＰＥＮＡＮＡ7b7DegeMmT
症症狀有正向關係），因此相形見細。399Please respect copyright.ＰＥＮＡＮＡOqD0QNHcKj
This method is quite different from the above four399Please respect copyright.ＰＥＮＡＮＡarehPCHM0G
methods: the first four are collectively called399Please respect copyright.ＰＥＮＡＮＡ1vatTpe82P
"antecedent-focused" because they are used399Please respect copyright.ＰＥＮＡＮＡ7du5rCywD1
before emotional reactions occur; the fifth one is399Please respect copyright.ＰＥＮＡＮＡd6ajpzxuyf
used after emotional reactions occur. Are399Please respect copyright.ＰＥＮＡＮＡZSkTMEmHQT
classified as "response-focused"). Many of the399Please respect copyright.ＰＥＮＡＮＡlldGUWjejr
response modulations involve different types of399Please respect copyright.ＰＥＮＡＮＡ2BSCgbKVHJ
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain399Please respect copyright.ＰＥＮＡＮＡhN7gdgu2rw
effects on emotional management; however, we399Please respect copyright.ＰＥＮＡＮＡFi5G1dhtGX
must also consider the long-term impact of these399Please respect copyright.ＰＥＮＡＮＡLczfI8rkLq
methods on our physical and mental health to399Please respect copyright.ＰＥＮＡＮＡRPXLF6h6bN
prevent Problems such as alcohol and drug399Please respect copyright.ＰＥＮＡＮＡtr9dgD2au7
abuse. In addition, expressive suppression is also399Please respect copyright.ＰＥＮＡＮＡBzE3MOc0OP
a method to suppress emotions. Although it is399Please respect copyright.ＰＥＮＡＮＡFDRXBZu6qB
useful for controlling expressions and heart rate, it399Please respect copyright.ＰＥＮＡＮＡFUEI31ryDD
has a lower effect on restraining negative emotions399Please respect copyright.ＰＥＮＡＮＡDXDRNq3fmf
than reevaluating cognition: and because it is more399Please respect copyright.ＰＥＮＡＮＡZ4r8EgYgg4
effective. To be deliberate, it consumes more399Please respect copyright.ＰＥＮＡＮＡ55YLK7cs43
energy: it may also damage our ability to express399Please respect copyright.ＰＥＮＡＮＡ2xr7AkllDF
positive emotions, weaken our social skills, and is399Please respect copyright.ＰＥＮＡＮＡALyXRC8mRS
unhealthy for physical and mental development399Please respect copyright.ＰＥＮＡＮＡQeYteoC00B
(for example, it has a positive relationship with399Please respect copyright.ＰＥＮＡＮＡTSfvouHoX7
depression symptoms), so it is different. If you399Please respect copyright.ＰＥＮＡＮＡRmpijmOH4F
really want to use
this method, you should also use it carefully. "Tree399Please respect copyright.ＰＥＮＡＮＡcHvop7WSys
Hole Hong Kong THK utee Thiking Phontnct.
and then Add to home screen.