Relieve 緩解412Please respect copyright.ＰＥＮＡＮＡeZU8xj5crc
Situation 情境/情況412Please respect copyright.ＰＥＮＡＮＡASxGds9Yil
Selection 選擇412Please respect copyright.ＰＥＮＡＮＡf60VVUdIgo
Accurately 準確412Please respect copyright.ＰＥＮＡＮＡV38lWOjNWo
comfortable 舒服的412Please respect copyright.ＰＥＮＡＮＡNkiGwiXfLm
emotion-related 情緒相關412Please respect copyright.ＰＥＮＡＮＡ2E3BZ9DlUS
pressured 壓力大412Please respect copyright.ＰＥＮＡＮＡbEWbFtdoZb
1.(Situation selection)（情境選擇）412Please respect copyright.ＰＥＮＡＮＡAGb6juwNEl
我們在酒吧，我們會感到舒暢：在面對課本時，我412Please respect copyright.ＰＥＮＡＮＡxZLXuzgyRI
們會感到有壓力。情境選擇涉及選擇避免或接近某412Please respect copyright.ＰＥＮＡＮＡRvw6nRfKnJ
些特殊的情況。選擇避免開或減少 某些情境時，我412Please respect copyright.ＰＥＮＡＮＡsyyUP0sTFS
們可以減低出現相對應情緒的機會；反之，如果想412Please respect copyright.ＰＥＮＡＮＡ5E1hWbDKsV
引引起某些特定情緒，我們可以主動進入相關的情412Please respect copyright.ＰＥＮＡＮＡypdFJxsppl
境中。我們在客廳中，也常常用到這些技巧。 想緩412Please respect copyright.ＰＥＮＡＮＡ4ux15fTQDa
解緩解壓力，我們可以選擇暫時放下工作，離開令412Please respect copyright.ＰＥＮＡＮＡFoVbU0potU
自己覺得有壓力的環境。又或者想感受快感時，便412Please respect copyright.ＰＥＮＡＮＡZg3XdEVkWP
會約好友把酒談歡不過，要善用這招並不容易，因412Please respect copyright.ＰＥＮＡＮＡzGnloQheeJ
為人很難 準確的預料未來的情緒反應，與多年不見412Please respect copyright.ＰＥＮＡＮＡDkuxHoFKR8
的朋友聚舊，最後會有什麼反應，很難說得準。故412Please respect copyright.ＰＥＮＡＮＡzhogqT8CN2
此，我們往往無法準確而適當地判斷應避免或接近412Please respect copyright.ＰＥＮＡＮＡ05bUz1UuGI
某種情境。412Please respect copyright.ＰＥＮＡＮＡsNTsO7RnHL
We can think of many emotion-related situations.412Please respect copyright.ＰＥＮＡＮＡIMYm8kk6xn
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 get412Please respect copyright.ＰＥＮＡＮＡdcjbcuhEG3
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.412Please respect copyright.ＰＥＮＡＮＡTRw4ZSEhfh
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 will412Please respect copyright.ＰＥＮＡＮＡ0unR9d6wJr
happen in the end when you get together with412Please respect copyright.ＰＥＮＡＮＡYBeszk8leZ
friends you have not seen for many
years It's hard to be precise. Therefore, we are412Please respect copyright.ＰＥＮＡＮＡYIFw68UiFk
often unable to accurately and appropriately judge412Please respect copyright.ＰＥＮＡＮＡaYHrAKLxNw
which situations to avoid or approach.412Please respect copyright.ＰＥＮＡＮＡrj29kttZjS
Modification 調整/修改412Please respect copyright.ＰＥＮＡＮＡ2OnHXJ3MK9
2.(Situation modification)(情境調整)412Please respect copyright.ＰＥＮＡＮＡb7KppvIBFF
有時我們縱使難以選擇周圍的情境但仍可靠的個人412Please respect copyright.ＰＥＮＡＮＡ2QmU77jK5s
行為調整。情境調整是修改外在，周圍（而非內心412Please respect copyright.ＰＥＮＡＮＡCTQm6LJHLh
世界）的情境以改變環境帶來的情緒影響。例如如412Please respect copyright.ＰＥＮＡＮＡ3L0WZREqsQ
果我們突然遇上上前度的話 ，我們可透過預測自身412Please respect copyright.ＰＥＮＡＮＡ70fBx4X9Gn
情緒和可能出現的反應去決定要不要和他（她）說412Please respect copyright.ＰＥＮＡＮＡRS0mFTwSMR
話，又或者調節個性的內容，身體距離等，造成不412Please respect copyright.ＰＥＮＡＮＡSjAxnbaOCK
想要或達致想要的情緒，如避免尷尬， 或保留自然412Please respect copyright.ＰＥＮＡＮＡtaaSsWFU6Y
。412Please respect copyright.ＰＥＮＡＮＡoFypdQHFN2
Sometimes, even though it is difficult to choose the412Please respect copyright.ＰＥＮＡＮＡFOUnORw9aM
surrounding situation, we still rely on personal412Please respect copyright.ＰＥＮＡＮＡvSkmYTyT0N
behavior adjustment. Situational adjustment is to412Please respect copyright.ＰＥＮＡＮＡsc1GnYhVHE
modify the external and surrounding (not the inner412Please respect copyright.ＰＥＮＡＮＡvvFeXxg0E1
world) situation to change the emotional
impact of the environment. For example, if we412Please respect copyright.ＰＥＮＡＮＡKDmiMhUMoG
suddenly meet the former degree, we can predict412Please respect copyright.ＰＥＮＡＮＡBPhG71nmis
our own emotions and possible reactions to decide412Please respect copyright.ＰＥＮＡＮＡ9hlklCqFu3
whether to talk to him or her, or adjust the content412Please respect copyright.ＰＥＮＡＮＡgZtHaThRRX
of the conversation, physical distance, etc., to412Please respect copyright.ＰＥＮＡＮＡi6h7djgHLt
avoid unwanted or achieve Desired emotions,412Please respect copyright.ＰＥＮＡＮＡMPup6ax5Hu
such as avoiding embarrassment, or staying as412Please respect copyright.ＰＥＮＡＮＡTpcqBChiqt
natural as possible.412Please respect copyright.ＰＥＮＡＮＡHMVM9e5hqc
Attentional 注意412Please respect copyright.ＰＥＮＡＮＡ9xmGAViL6Y
Deployment 部署/ 投放412Please respect copyright.ＰＥＮＡＮＡVlKt9oPkxI
3.(Attentional deployment)(注意投放)412Please respect copyright.ＰＥＮＡＮＡEH3eNi3wv9
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠412Please respect copyright.ＰＥＮＡＮＡFS4xQdJ4xS
的個人行為調整。雖然如此，四周環境及他人的反412Please respect copyright.ＰＥＮＡＮＡrWKP1PwwCw
應甚至可能不如我們預期。我們的周圍環境和生活412Please respect copyright.ＰＥＮＡＮＡy3fBTmSSms
之中實際上還充滿了許許多多其他事物 ，而部分的412Please respect copyright.ＰＥＮＡＮＡ0dCUf43ypO
事物會超過大機會引起適當的情緒反應。這個將注412Please respect copyright.ＰＥＮＡＮＡyfKBlzEDU1
意力集中或轉移開的過程，就是注意投放。其中一412Please respect copyright.ＰＥＮＡＮＡ4A1dYreVDJ
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412Please respect copyright.ＰＥＮＡＮＡwRlME0Rs41
擇專注 下次面試機會或自己的其他興趣，這樣我們412Please respect copyright.ＰＥＮＡＮＡVeV463TSvG
可以減少相關情緒的出現及其帶來的影響。適用範412Please respect copyright.ＰＥＮＡＮＡhRzhJjyoyf
圍方面，有研究指出，它在應對高強度的情緒時，412Please respect copyright.ＰＥＮＡＮＡH5YHRARWPk
由於易於應用，因此比起其他 方法有效。而且，沉412Please respect copyright.ＰＥＮＡＮＡFQoFCLhloV
思（反芻）和憂慮（令人擔憂）等也算是把關注由412Please respect copyright.ＰＥＮＡＮＡUxxtIF7Lji
情緒分散至思考，以免直接受情緒影響的方法，不412Please respect copyright.ＰＥＮＡＮＡhRy0Rjh6CH
過這些方法可能會使人的思想集中在而不是情緒上412Please respect copyright.ＰＥＮＡＮＡ7xF0njlHwV
，最後 “樹洞香港Futee Thisking heent”可能會適度412Please respect copyright.ＰＥＮＡＮＡPWpEU1BOSa
得其反，造成造成的情緒影響。412Please respect copyright.ＰＥＮＡＮＡDkey0XLNe1
Sometimes even though it is difficult to choose the412Please respect copyright.ＰＥＮＡＮＡeQuwKmK4fd
surrounding situation, we still rely on personal412Please respect copyright.ＰＥＮＡＮＡvqof9NdLvi
behavior adjustment. Even so, the surrounding412Please respect copyright.ＰＥＮＡＮＡPbx4BKug3B
environment and the reactions of others may still412Please respect copyright.ＰＥＮＡＮＡ6DLa9pCnbg
be worse than we expected. Our surrounding412Please respect copyright.ＰＥＮＡＮＡbo5MwV3t1e
environment and life are actually full of many other412Please respect copyright.ＰＥＮＡＮＡiFdraFOye8
things, and some things have a greater chance of412Please respect copyright.ＰＥＮＡＮＡFcdE6nNpjx
eliciting appropriate
emotional reactions. This process of focusing or412Please respect copyright.ＰＥＮＡＮＡorxDl9sEoy
removing one's attention is to pay attention. One412Please respect copyright.ＰＥＮＡＮＡ0PlPCGWeiR
of the main methods is to distraction. For example,412Please respect copyright.ＰＥＮＡＮＡzwsYamDmlG
if you are frustrated in your job search, you can412Please respect copyright.ＰＥＮＡＮＡVFJ0NjqB4Z
choose to focus on the next interview opportunity412Please respect copyright.ＰＥＮＡＮＡXDomVwUsxu
or your other interests, so that we can reduce the412Please respect copyright.ＰＥＮＡＮＡs6hA6jmgZy
appearance of related emotions and their impact.412Please respect copyright.ＰＥＮＡＮＡ9dWW78YZF1
In terms of scope of application, some studies412Please respect copyright.ＰＥＮＡＮＡ2UcWrwP0VH
have pointed out that it is more effective than other412Please respect copyright.ＰＥＮＡＮＡqRSpdSCc8J
methods because it is easy to apply when dealing412Please respect copyright.ＰＥＮＡＮＡqLU3tKjiks
with high-intensity emotions. In addition,412Please respect copyright.ＰＥＮＡＮＡ49dNpPC243
rumination and worrying can also be regarded as412Please respect copyright.ＰＥＮＡＮＡt3fuBRHF3O
methods for distracting attention from emotions to412Please respect copyright.ＰＥＮＡＮＡiFRKI0PQlL
thinking, so as not to be directly affected by412Please respect copyright.ＰＥＮＡＮＡJlJxXsj01d
emotions, but these methods may cause people to412Please respect copyright.ＰＥＮＡＮＡ7Fp8rilpGj
focus on negative emotions, which may be412Please respect copyright.ＰＥＮＡＮＡvx06UWZxt1
counterproductive
in the end. , Causing greater emotional impact.412Please respect copyright.ＰＥＮＡＮＡ0oQKDhpKZl
"Tree Hole Hong Kong Futee Thisking heent412Please respect copyright.ＰＥＮＡＮＡ7FbDatb0na
Cognitive 認知性412Please respect copyright.ＰＥＮＡＮＡlEAjWMtZrC
change 改變/變化412Please respect copyright.ＰＥＮＡＮＡrDvv959gmk
trian 訓練412Please respect copyright.ＰＥＮＡＮＡJNkFwmmYEy
4.(Cognitive change)(改變認知)412Please respect copyright.ＰＥＮＡＮＡdxxKKae3oy
不過，事情的好與壞往往只是角度和認知的問題，412Please respect copyright.ＰＥＮＡＮＡLc7jRIUjql
所以如果我們可改變對情況的評估，從而改變其 情412Please respect copyright.ＰＥＮＡＮＡUivKcMmoWt
緒暗示。而改變認知中的主要方法之一，是重新評412Please respect copyright.ＰＥＮＡＮＡhtnyxtqc0g
估認知（認知重新評估）。它的意思是透過重新演412Please respect copyright.ＰＥＮＡＮＡ6xYuYwRxzs
譯譯事件的會義，以改變事件的情緒影響。如果我412Please respect copyright.ＰＥＮＡＮＡ51vtjCSDkw
們考試不及格，好友卻 考了第一，我們或會有嫉妒412Please respect copyright.ＰＥＮＡＮＡPgOBb7cA94
忌，埋怨等反應，但如果我們改變這一事的理解，412Please respect copyright.ＰＥＮＡＮＡz2PTmpmwqg
解釋為為好友自豪，並決定見賢思齊的話，便可以412Please respect copyright.ＰＥＮＡＮＡtUZdTz8dfv
把它的情緒轉化為正面，甚至 化作動力。而心理學412Please respect copyright.ＰＥＮＡＮＡDo4RvHErUi
研究亦指出，這方法對我們健康和人際關係都有正412Please respect copyright.ＰＥＮＡＮＡxiCCm45AO9
面影響；不過，它由於難以克服，往往較適用於應412Please respect copyright.ＰＥＮＡＮＡV4hM1oiIkZ
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 utee412Please respect copyright.ＰＥＮＡＮＡRvW5u1GFwD
Thiking Phontnct。412Please respect copyright.ＰＥＮＡＮＡPC8roPrvWT
Although the above three methods are effective,412Please respect copyright.ＰＥＮＡＮＡN9JImLH9CZ
they have not really changed the causal412Please respect copyright.ＰＥＮＡＮＡwpLIydpWPZ
relationship between the situation and our412Please respect copyright.ＰＥＮＡＮＡMd8lPw98Ph
emotions. However, whether things are good or412Please respect copyright.ＰＥＮＡＮＡlSHAmWtqcm
bad is often just a matter of perspective and412Please respect copyright.ＰＥＮＡＮＡMZBH8Ep7af
perception, so if we can change our assessment of412Please respect copyright.ＰＥＮＡＮＡlwDR4AKMnM
the situation, we can change its emotional412Please respect copyright.ＰＥＮＡＮＡT90stTga80
meaning. One of the main ways to change412Please respect copyright.ＰＥＮＡＮＡwhqHlA01OJ
cognition is to re-evaluate cognition (cognitive412Please respect copyright.ＰＥＮＡＮＡ2laWMrdMEc
reappraisal). It means to change the emotional412Please respect copyright.ＰＥＮＡＮＡWK70c4AvzO
impact of the event by reinterpreting the meaning412Please respect copyright.ＰＥＮＡＮＡPDErfWsZJa
of the event. If we fail the exam and our friend412Please respect copyright.ＰＥＮＡＮＡTBcaffp9i2
gets the first place, we may react with jealousy and412Please respect copyright.ＰＥＮＡＮＡz5khFlSoVb
complaint, but if we change our understanding of412Please respect copyright.ＰＥＮＡＮＡWNEmUEwB5e
the matter and interpret it as being proud of a412Please respect copyright.ＰＥＮＡＮＡWV7Wlq1U7Q
friend and decide to
see the best, we can Negative emotions turn into412Please respect copyright.ＰＥＮＡＮＡnOiqVCilnm
positive, even into motivation. And psychological412Please respect copyright.ＰＥＮＡＮＡONI6eLpJIF
research also pointed out that this method has a412Please respect copyright.ＰＥＮＡＮＡUGnXRYpwdN
positive impact on our health and interpersonal412Please respect copyright.ＰＥＮＡＮＡA6CwuXnQ7G
relationships; however, because of its greater412Please respect copyright.ＰＥＮＡＮＡRQy0nwKdOn
difficulty, it is often more suitable for coping with412Please respect copyright.ＰＥＮＡＮＡOQqx1Si7Ba
lower-intensity emotions, and it is more likely to be412Please respect copyright.ＰＥＮＡＮＡdefEazW6Ru
used in certain situations. It will happen in412Please respect copyright.ＰＥＮＡＮＡFkuQAUSHm3
batches. "Tree Hole Hong Kong THK utee Thiking412Please respect copyright.ＰＥＮＡＮＡNKnFDrL603
Phontnct.412Please respect copyright.ＰＥＮＡＮＡiMiUmKEW4z
response 反應/響應412Please respect copyright.ＰＥＮＡＮＡrr9iUR4Zqk
modulation 調製412Please respect copyright.ＰＥＮＡＮＡ4oK5GvKcgC
5.(Response modulation)(反應調製)412Please respect copyright.ＰＥＮＡＮＡJPTlbKUjBT
此方法和上面某些方法有相當大的差異：前原因是412Please respect copyright.ＰＥＮＡＮＡDyEICnnMBw
因為用於出現情緒反應之前，被合稱為“前攝調節412Please respect copyright.ＰＥＮＡＮＡneB9Qsvg3Z
”（antcedent-focused）；第五種由於用於發生情緒412Please respect copyright.ＰＥＮＡＮＡoTt4VNZ5Is
反應後， 反應調製當中有大量涉及不同類型行為，412Please respect copyright.ＰＥＮＡＮＡyUrqJaAyf4
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412Please respect copyright.ＰＥＮＡＮＡHSZdzHqDXr
，我們也必須考慮 另外，壓抑表達（表情抑制）也412Please respect copyright.ＰＥＮＡＮＡkccQWw5mvt
是一個方法把情緒忍住不表達出來，雖然對控製表412Please respect copyright.ＰＥＮＡＮＡWY3cEC47OF
情，心率等有一定 用處，分數開始重新評估認知，412Please respect copyright.ＰＥＮＡＮＡGP5IrNokup
它對克制的情緒作用減少：而因為它更刻意意，所412Please respect copyright.ＰＥＮＡＮＡrCYRakCX4V
耗用能量代謝：它也可能損害我們表達正面情緒的412Please respect copyright.ＰＥＮＡＮＡFrNq8Psfb4
能力，減少我們的社交能力，對 如果真的要使用此412Please respect copyright.ＰＥＮＡＮＡXsawbHnS5L
方法，也適當小心使用。“樹洞香港THK utee412Please respect copyright.ＰＥＮＡＮＡd0chtzDC3K
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱412Please respect copyright.ＰＥＮＡＮＡkwVIqqtyE3
症症狀有正向關係），因此相形見細。412Please respect copyright.ＰＥＮＡＮＡwhBJsApRa0
This method is quite different from the above four412Please respect copyright.ＰＥＮＡＮＡfU5jmUflx1
methods: the first four are collectively called412Please respect copyright.ＰＥＮＡＮＡkN2vydRm3T
"antecedent-focused" because they are used412Please respect copyright.ＰＥＮＡＮＡWzupcrejtX
before emotional reactions occur; the fifth one is412Please respect copyright.ＰＥＮＡＮＡolJcuWHdnq
used after emotional reactions occur. Are412Please respect copyright.ＰＥＮＡＮＡTHVLLx8QPm
classified as "response-focused"). Many of the412Please respect copyright.ＰＥＮＡＮＡFHTreN7h8w
response modulations involve different types of412Please respect copyright.ＰＥＮＡＮＡ1vzQmtSLUn
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain412Please respect copyright.ＰＥＮＡＮＡIgxcEwfwSc
effects on emotional management; however, we412Please respect copyright.ＰＥＮＡＮＡtp6MYGmnJo
must also consider the long-term impact of these412Please respect copyright.ＰＥＮＡＮＡsLlJ134Y6h
methods on our physical and mental health to412Please respect copyright.ＰＥＮＡＮＡoXXcQ8cCf5
prevent Problems such as alcohol and drug412Please respect copyright.ＰＥＮＡＮＡBaKFImY0PL
abuse. In addition, expressive suppression is also412Please respect copyright.ＰＥＮＡＮＡc77MIpicrJ
a method to suppress emotions. Although it is412Please respect copyright.ＰＥＮＡＮＡJCONgzY6vT
useful for controlling expressions and heart rate, it412Please respect copyright.ＰＥＮＡＮＡK6w9024IQd
has a lower effect on restraining negative emotions412Please respect copyright.ＰＥＮＡＮＡZQqIxlcCyn
than reevaluating cognition: and because it is more412Please respect copyright.ＰＥＮＡＮＡE0QuROHFaJ
effective. To be deliberate, it consumes more412Please respect copyright.ＰＥＮＡＮＡlHaOQrB69e
energy: it may also damage our ability to express412Please respect copyright.ＰＥＮＡＮＡFVYR4AkHDc
positive emotions, weaken our social skills, and is412Please respect copyright.ＰＥＮＡＮＡkAleGWXpjy
unhealthy for physical and mental development412Please respect copyright.ＰＥＮＡＮＡY7i05GJTNQ
(for example, it has a positive relationship with412Please respect copyright.ＰＥＮＡＮＡRpmPb9qmPQ
depression symptoms), so it is different. If you412Please respect copyright.ＰＥＮＡＮＡ4cmCYNy2fJ
really want to use
this method, you should also use it carefully. "Tree412Please respect copyright.ＰＥＮＡＮＡJt6JCgkdTV
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