Relieve 緩解411Please respect copyright.ＰＥＮＡＮＡrAaIR4q04Y
Situation 情境/情況411Please respect copyright.ＰＥＮＡＮＡQ22JjoxBAR
Selection 選擇411Please respect copyright.ＰＥＮＡＮＡVNO805Rlbd
Accurately 準確411Please respect copyright.ＰＥＮＡＮＡrFRnC6XEV5
comfortable 舒服的411Please respect copyright.ＰＥＮＡＮＡSD0NeOSFtx
emotion-related 情緒相關411Please respect copyright.ＰＥＮＡＮＡzDdN5A1CyY
pressured 壓力大411Please respect copyright.ＰＥＮＡＮＡxDnCPVpyak
1.(Situation selection)（情境選擇）411Please respect copyright.ＰＥＮＡＮＡUiHDVyg41b
我們在酒吧，我們會感到舒暢：在面對課本時，我411Please respect copyright.ＰＥＮＡＮＡNA3y9qp7EW
們會感到有壓力。情境選擇涉及選擇避免或接近某411Please respect copyright.ＰＥＮＡＮＡ8t6Pyzf2xB
些特殊的情況。選擇避免開或減少 某些情境時，我411Please respect copyright.ＰＥＮＡＮＡLdJUM8EGhQ
們可以減低出現相對應情緒的機會；反之，如果想411Please respect copyright.ＰＥＮＡＮＡKax3lQJOh6
引引起某些特定情緒，我們可以主動進入相關的情411Please respect copyright.ＰＥＮＡＮＡS77UMNsP1O
境中。我們在客廳中，也常常用到這些技巧。 想緩411Please respect copyright.ＰＥＮＡＮＡDIing2jylE
解緩解壓力，我們可以選擇暫時放下工作，離開令411Please respect copyright.ＰＥＮＡＮＡfinhB9Gbsv
自己覺得有壓力的環境。又或者想感受快感時，便411Please respect copyright.ＰＥＮＡＮＡNuKDAmB0FC
會約好友把酒談歡不過，要善用這招並不容易，因411Please respect copyright.ＰＥＮＡＮＡCW6VtjZjZp
為人很難 準確的預料未來的情緒反應，與多年不見411Please respect copyright.ＰＥＮＡＮＡ64E2sLXCQu
的朋友聚舊，最後會有什麼反應，很難說得準。故411Please respect copyright.ＰＥＮＡＮＡ5pyyZRqW6I
此，我們往往無法準確而適當地判斷應避免或接近411Please respect copyright.ＰＥＮＡＮＡAwu4DcZyhh
某種情境。411Please respect copyright.ＰＥＮＡＮＡFHhRwDhMB9
We can think of many emotion-related situations.411Please respect copyright.ＰＥＮＡＮＡrNykagtFPc
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 get411Please respect copyright.ＰＥＮＡＮＡfRNOXTRARN
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.411Please respect copyright.ＰＥＮＡＮＡj1YTw1bm8V
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 will411Please respect copyright.ＰＥＮＡＮＡcN6k216tIS
happen in the end when you get together with411Please respect copyright.ＰＥＮＡＮＡbheFJVhpfX
friends you have not seen for many
years It's hard to be precise. Therefore, we are411Please respect copyright.ＰＥＮＡＮＡ0IS0m3jkOK
often unable to accurately and appropriately judge411Please respect copyright.ＰＥＮＡＮＡj5WHP6HZH2
which situations to avoid or approach.411Please respect copyright.ＰＥＮＡＮＡTYx0vdr9h7
Modification 調整/修改411Please respect copyright.ＰＥＮＡＮＡFTlcFcbWpC
2.(Situation modification)(情境調整)411Please respect copyright.ＰＥＮＡＮＡyH5u1vEZq7
有時我們縱使難以選擇周圍的情境但仍可靠的個人411Please respect copyright.ＰＥＮＡＮＡkhqYvARG1H
行為調整。情境調整是修改外在，周圍（而非內心411Please respect copyright.ＰＥＮＡＮＡaC1fAr7Hoz
世界）的情境以改變環境帶來的情緒影響。例如如411Please respect copyright.ＰＥＮＡＮＡ8vlr79zP54
果我們突然遇上上前度的話 ，我們可透過預測自身411Please respect copyright.ＰＥＮＡＮＡFi9cWBStFO
情緒和可能出現的反應去決定要不要和他（她）說411Please respect copyright.ＰＥＮＡＮＡVpv46MUHkt
話，又或者調節個性的內容，身體距離等，造成不411Please respect copyright.ＰＥＮＡＮＡBuzyEZTYzr
想要或達致想要的情緒，如避免尷尬， 或保留自然411Please respect copyright.ＰＥＮＡＮＡJpgmKKfTZN
。411Please respect copyright.ＰＥＮＡＮＡumxTyiOLS7
Sometimes, even though it is difficult to choose the411Please respect copyright.ＰＥＮＡＮＡ8W3t018EZX
surrounding situation, we still rely on personal411Please respect copyright.ＰＥＮＡＮＡHzkjR5JW8x
behavior adjustment. Situational adjustment is to411Please respect copyright.ＰＥＮＡＮＡbuI0V2UhLc
modify the external and surrounding (not the inner411Please respect copyright.ＰＥＮＡＮＡPPUEsEpCdt
world) situation to change the emotional
impact of the environment. For example, if we411Please respect copyright.ＰＥＮＡＮＡSeg3uUK0f6
suddenly meet the former degree, we can predict411Please respect copyright.ＰＥＮＡＮＡDgKtFFbKVf
our own emotions and possible reactions to decide411Please respect copyright.ＰＥＮＡＮＡGcgGjxVPJy
whether to talk to him or her, or adjust the content411Please respect copyright.ＰＥＮＡＮＡgwjASUhprC
of the conversation, physical distance, etc., to411Please respect copyright.ＰＥＮＡＮＡfReWQnL7Ej
avoid unwanted or achieve Desired emotions,411Please respect copyright.ＰＥＮＡＮＡAay5lBSkgt
such as avoiding embarrassment, or staying as411Please respect copyright.ＰＥＮＡＮＡ94FZNpEfbR
natural as possible.411Please respect copyright.ＰＥＮＡＮＡKZCFrkvdPf
Attentional 注意411Please respect copyright.ＰＥＮＡＮＡ5IkgmPwur7
Deployment 部署/ 投放411Please respect copyright.ＰＥＮＡＮＡAtnf1XO4Kz
3.(Attentional deployment)(注意投放)411Please respect copyright.ＰＥＮＡＮＡvmD6qO6E6v
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠411Please respect copyright.ＰＥＮＡＮＡTJ8LyucSge
的個人行為調整。雖然如此，四周環境及他人的反411Please respect copyright.ＰＥＮＡＮＡzhVPUfRuwm
應甚至可能不如我們預期。我們的周圍環境和生活411Please respect copyright.ＰＥＮＡＮＡ37Q3mJ9UPo
之中實際上還充滿了許許多多其他事物 ，而部分的411Please respect copyright.ＰＥＮＡＮＡqUOrflxQbE
事物會超過大機會引起適當的情緒反應。這個將注411Please respect copyright.ＰＥＮＡＮＡTvqbsh3q9z
意力集中或轉移開的過程，就是注意投放。其中一411Please respect copyright.ＰＥＮＡＮＡHpLVGSzUIw
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411Please respect copyright.ＰＥＮＡＮＡDWg0QITsh2
擇專注 下次面試機會或自己的其他興趣，這樣我們411Please respect copyright.ＰＥＮＡＮＡcF7sjQuUfw
可以減少相關情緒的出現及其帶來的影響。適用範411Please respect copyright.ＰＥＮＡＮＡCy7wA1g05p
圍方面，有研究指出，它在應對高強度的情緒時，411Please respect copyright.ＰＥＮＡＮＡSNPZgKmSYC
由於易於應用，因此比起其他 方法有效。而且，沉411Please respect copyright.ＰＥＮＡＮＡRKIHCGQLMw
思（反芻）和憂慮（令人擔憂）等也算是把關注由411Please respect copyright.ＰＥＮＡＮＡJsyZaBACIQ
情緒分散至思考，以免直接受情緒影響的方法，不411Please respect copyright.ＰＥＮＡＮＡmUnaobOFml
過這些方法可能會使人的思想集中在而不是情緒上411Please respect copyright.ＰＥＮＡＮＡN1SZ1aWVHD
，最後 “樹洞香港Futee Thisking heent”可能會適度411Please respect copyright.ＰＥＮＡＮＡe3uKmDgJy8
得其反，造成造成的情緒影響。411Please respect copyright.ＰＥＮＡＮＡrKyEimz8uV
Sometimes even though it is difficult to choose the411Please respect copyright.ＰＥＮＡＮＡDhWuw7gLda
surrounding situation, we still rely on personal411Please respect copyright.ＰＥＮＡＮＡxIMF4mY31a
behavior adjustment. Even so, the surrounding411Please respect copyright.ＰＥＮＡＮＡueaeYMENhu
environment and the reactions of others may still411Please respect copyright.ＰＥＮＡＮＡb8WQcjQzRX
be worse than we expected. Our surrounding411Please respect copyright.ＰＥＮＡＮＡz1av2OUkSW
environment and life are actually full of many other411Please respect copyright.ＰＥＮＡＮＡc53anmXKBy
things, and some things have a greater chance of411Please respect copyright.ＰＥＮＡＮＡdHcb2dkcBN
eliciting appropriate
emotional reactions. This process of focusing or411Please respect copyright.ＰＥＮＡＮＡL4FyRSN6dw
removing one's attention is to pay attention. One411Please respect copyright.ＰＥＮＡＮＡn0SFtiCHtC
of the main methods is to distraction. For example,411Please respect copyright.ＰＥＮＡＮＡiydFvO4SNB
if you are frustrated in your job search, you can411Please respect copyright.ＰＥＮＡＮＡkK5CVAFVAT
choose to focus on the next interview opportunity411Please respect copyright.ＰＥＮＡＮＡLQOeOJJEZ4
or your other interests, so that we can reduce the411Please respect copyright.ＰＥＮＡＮＡnjwuSPQzET
appearance of related emotions and their impact.411Please respect copyright.ＰＥＮＡＮＡoRMpgcdvnb
In terms of scope of application, some studies411Please respect copyright.ＰＥＮＡＮＡ2TJDARVOvW
have pointed out that it is more effective than other411Please respect copyright.ＰＥＮＡＮＡIo4Ix0hekR
methods because it is easy to apply when dealing411Please respect copyright.ＰＥＮＡＮＡvjJyvW9rAd
with high-intensity emotions. In addition,411Please respect copyright.ＰＥＮＡＮＡRrSJbuc69D
rumination and worrying can also be regarded as411Please respect copyright.ＰＥＮＡＮＡB6sCMsZ4tP
methods for distracting attention from emotions to411Please respect copyright.ＰＥＮＡＮＡAjcJKUiYcD
thinking, so as not to be directly affected by411Please respect copyright.ＰＥＮＡＮＡ1vawDfUREe
emotions, but these methods may cause people to411Please respect copyright.ＰＥＮＡＮＡOQZRj5AmtX
focus on negative emotions, which may be411Please respect copyright.ＰＥＮＡＮＡTVqM9unDGs
counterproductive
in the end. , Causing greater emotional impact.411Please respect copyright.ＰＥＮＡＮＡ6QGahlHMth
"Tree Hole Hong Kong Futee Thisking heent411Please respect copyright.ＰＥＮＡＮＡtKECUPwpub
Cognitive 認知性411Please respect copyright.ＰＥＮＡＮＡ0IAm8zLapH
change 改變/變化411Please respect copyright.ＰＥＮＡＮＡswc5jIu8Za
trian 訓練411Please respect copyright.ＰＥＮＡＮＡ9f2xEymrl4
4.(Cognitive change)(改變認知)411Please respect copyright.ＰＥＮＡＮＡsbs7UcLiUZ
不過，事情的好與壞往往只是角度和認知的問題，411Please respect copyright.ＰＥＮＡＮＡvhPFEN95op
所以如果我們可改變對情況的評估，從而改變其 情411Please respect copyright.ＰＥＮＡＮＡ80OUxO8wz7
緒暗示。而改變認知中的主要方法之一，是重新評411Please respect copyright.ＰＥＮＡＮＡyk2uCTNltR
估認知（認知重新評估）。它的意思是透過重新演411Please respect copyright.ＰＥＮＡＮＡJDaJfp2Rin
譯譯事件的會義，以改變事件的情緒影響。如果我411Please respect copyright.ＰＥＮＡＮＡpl3MycHJIs
們考試不及格，好友卻 考了第一，我們或會有嫉妒411Please respect copyright.ＰＥＮＡＮＡyx9nE8Ig6E
忌，埋怨等反應，但如果我們改變這一事的理解，411Please respect copyright.ＰＥＮＡＮＡ9PnNbwk0hz
解釋為為好友自豪，並決定見賢思齊的話，便可以411Please respect copyright.ＰＥＮＡＮＡSmyyk0qdTb
把它的情緒轉化為正面，甚至 化作動力。而心理學411Please respect copyright.ＰＥＮＡＮＡsNpcSQiybA
研究亦指出，這方法對我們健康和人際關係都有正411Please respect copyright.ＰＥＮＡＮＡABUcu3YH4w
面影響；不過，它由於難以克服，往往較適用於應411Please respect copyright.ＰＥＮＡＮＡ93stFq3erj
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 utee411Please respect copyright.ＰＥＮＡＮＡiJpPayTFpX
Thiking Phontnct。411Please respect copyright.ＰＥＮＡＮＡO35fXlLLKt
Although the above three methods are effective,411Please respect copyright.ＰＥＮＡＮＡyb1XuSO4Zv
they have not really changed the causal411Please respect copyright.ＰＥＮＡＮＡxGCxS1HFcI
relationship between the situation and our411Please respect copyright.ＰＥＮＡＮＡyxDSOK6S4f
emotions. However, whether things are good or411Please respect copyright.ＰＥＮＡＮＡKuUfqHniC6
bad is often just a matter of perspective and411Please respect copyright.ＰＥＮＡＮＡbzPzZZ5wWo
perception, so if we can change our assessment of411Please respect copyright.ＰＥＮＡＮＡAhyAVxlfiL
the situation, we can change its emotional411Please respect copyright.ＰＥＮＡＮＡyc9CC3tD4k
meaning. One of the main ways to change411Please respect copyright.ＰＥＮＡＮＡf4kvZTibV5
cognition is to re-evaluate cognition (cognitive411Please respect copyright.ＰＥＮＡＮＡBFCXNsaL8X
reappraisal). It means to change the emotional411Please respect copyright.ＰＥＮＡＮＡWr1Eus0DbO
impact of the event by reinterpreting the meaning411Please respect copyright.ＰＥＮＡＮＡB3s6L5G4c7
of the event. If we fail the exam and our friend411Please respect copyright.ＰＥＮＡＮＡRaMyN2DFIP
gets the first place, we may react with jealousy and411Please respect copyright.ＰＥＮＡＮＡh5TNZWxsV8
complaint, but if we change our understanding of411Please respect copyright.ＰＥＮＡＮＡfWVOXhgLNC
the matter and interpret it as being proud of a411Please respect copyright.ＰＥＮＡＮＡtIESFkurRh
friend and decide to
see the best, we can Negative emotions turn into411Please respect copyright.ＰＥＮＡＮＡjPLLsdbgdL
positive, even into motivation. And psychological411Please respect copyright.ＰＥＮＡＮＡ32oRNliEVh
research also pointed out that this method has a411Please respect copyright.ＰＥＮＡＮＡeMVuh0jJWJ
positive impact on our health and interpersonal411Please respect copyright.ＰＥＮＡＮＡeqt1lYiydD
relationships; however, because of its greater411Please respect copyright.ＰＥＮＡＮＡorstkqKJir
difficulty, it is often more suitable for coping with411Please respect copyright.ＰＥＮＡＮＡxvVOYFjq2A
lower-intensity emotions, and it is more likely to be411Please respect copyright.ＰＥＮＡＮＡforvLi9M0K
used in certain situations. It will happen in411Please respect copyright.ＰＥＮＡＮＡjD56JxZbHU
batches. "Tree Hole Hong Kong THK utee Thiking411Please respect copyright.ＰＥＮＡＮＡdlmNj7tfED
Phontnct.411Please respect copyright.ＰＥＮＡＮＡPdI3UZxu3E
response 反應/響應411Please respect copyright.ＰＥＮＡＮＡBVu06vNrTT
modulation 調製411Please respect copyright.ＰＥＮＡＮＡeJws6HJRIS
5.(Response modulation)(反應調製)411Please respect copyright.ＰＥＮＡＮＡD8qbCZQ1xV
此方法和上面某些方法有相當大的差異：前原因是411Please respect copyright.ＰＥＮＡＮＡkqVQbDtFTo
因為用於出現情緒反應之前，被合稱為“前攝調節411Please respect copyright.ＰＥＮＡＮＡCFWjO9cNNr
”（antcedent-focused）；第五種由於用於發生情緒411Please respect copyright.ＰＥＮＡＮＡf6RdTefgT4
反應後， 反應調製當中有大量涉及不同類型行為，411Please respect copyright.ＰＥＮＡＮＡPQQDH8wC4v
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411Please respect copyright.ＰＥＮＡＮＡfx09CxFoTm
，我們也必須考慮 另外，壓抑表達（表情抑制）也411Please respect copyright.ＰＥＮＡＮＡpupcaMfXWg
是一個方法把情緒忍住不表達出來，雖然對控製表411Please respect copyright.ＰＥＮＡＮＡIRyPRmslj5
情，心率等有一定 用處，分數開始重新評估認知，411Please respect copyright.ＰＥＮＡＮＡiOqZoHKt14
它對克制的情緒作用減少：而因為它更刻意意，所411Please respect copyright.ＰＥＮＡＮＡHMUPTMLvuq
耗用能量代謝：它也可能損害我們表達正面情緒的411Please respect copyright.ＰＥＮＡＮＡfvCIPgQbjt
能力，減少我們的社交能力，對 如果真的要使用此411Please respect copyright.ＰＥＮＡＮＡSYE0g0sYif
方法，也適當小心使用。“樹洞香港THK utee411Please respect copyright.ＰＥＮＡＮＡJIef2Q27sr
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱411Please respect copyright.ＰＥＮＡＮＡXBFvGkc6rh
症症狀有正向關係），因此相形見細。411Please respect copyright.ＰＥＮＡＮＡ4jfFa8WMIa
This method is quite different from the above four411Please respect copyright.ＰＥＮＡＮＡd6g2PnGuwI
methods: the first four are collectively called411Please respect copyright.ＰＥＮＡＮＡ1SzLsK1VU3
"antecedent-focused" because they are used411Please respect copyright.ＰＥＮＡＮＡx32rPl0vSE
before emotional reactions occur; the fifth one is411Please respect copyright.ＰＥＮＡＮＡdEQTm01dwu
used after emotional reactions occur. Are411Please respect copyright.ＰＥＮＡＮＡqvlG3ntlmL
classified as "response-focused"). Many of the411Please respect copyright.ＰＥＮＡＮＡa8U4N7t3gM
response modulations involve different types of411Please respect copyright.ＰＥＮＡＮＡJHp9gZM0X1
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain411Please respect copyright.ＰＥＮＡＮＡ6j3pZ6Y2CB
effects on emotional management; however, we411Please respect copyright.ＰＥＮＡＮＡEFVsmBW4Xr
must also consider the long-term impact of these411Please respect copyright.ＰＥＮＡＮＡolyUEuQy17
methods on our physical and mental health to411Please respect copyright.ＰＥＮＡＮＡlD3qJe4QkW
prevent Problems such as alcohol and drug411Please respect copyright.ＰＥＮＡＮＡ2lUV3bkGgA
abuse. In addition, expressive suppression is also411Please respect copyright.ＰＥＮＡＮＡQIADHGiyFd
a method to suppress emotions. Although it is411Please respect copyright.ＰＥＮＡＮＡD8qzOJQTKV
useful for controlling expressions and heart rate, it411Please respect copyright.ＰＥＮＡＮＡvhQowmYEWF
has a lower effect on restraining negative emotions411Please respect copyright.ＰＥＮＡＮＡPgtrry47xO
than reevaluating cognition: and because it is more411Please respect copyright.ＰＥＮＡＮＡpiTUl64Cxw
effective. To be deliberate, it consumes more411Please respect copyright.ＰＥＮＡＮＡLor8jGobE2
energy: it may also damage our ability to express411Please respect copyright.ＰＥＮＡＮＡzxfeNshawL
positive emotions, weaken our social skills, and is411Please respect copyright.ＰＥＮＡＮＡL8W66dUsJS
unhealthy for physical and mental development411Please respect copyright.ＰＥＮＡＮＡEBfvw9D7ZA
(for example, it has a positive relationship with411Please respect copyright.ＰＥＮＡＮＡ815ZeiuwAQ
depression symptoms), so it is different. If you411Please respect copyright.ＰＥＮＡＮＡGV5XQ6eTlb
really want to use
this method, you should also use it carefully. "Tree411Please respect copyright.ＰＥＮＡＮＡ4FnevpRAh5
Hole Hong Kong THK utee Thiking Phontnct.
and then Add to home screen.