Relieve 緩解410Please respect copyright.ＰＥＮＡＮＡ1mZ2OKu7FE
Situation 情境/情況410Please respect copyright.ＰＥＮＡＮＡf2kH58gYmc
Selection 選擇410Please respect copyright.ＰＥＮＡＮＡvHWGGBE7r8
Accurately 準確410Please respect copyright.ＰＥＮＡＮＡ8tV9vsB54E
comfortable 舒服的410Please respect copyright.ＰＥＮＡＮＡX4SqaZQGJU
emotion-related 情緒相關410Please respect copyright.ＰＥＮＡＮＡiCg0lWBSPi
pressured 壓力大410Please respect copyright.ＰＥＮＡＮＡjOAhA8VKvO
1.(Situation selection)（情境選擇）410Please respect copyright.ＰＥＮＡＮＡZfp1VAdnEI
我們在酒吧，我們會感到舒暢：在面對課本時，我410Please respect copyright.ＰＥＮＡＮＡ20M4CKw1oV
們會感到有壓力。情境選擇涉及選擇避免或接近某410Please respect copyright.ＰＥＮＡＮＡ5yKAzvJwJo
些特殊的情況。選擇避免開或減少 某些情境時，我410Please respect copyright.ＰＥＮＡＮＡQEXoG17XGm
們可以減低出現相對應情緒的機會；反之，如果想410Please respect copyright.ＰＥＮＡＮＡ9CyZanyU0x
引引起某些特定情緒，我們可以主動進入相關的情410Please respect copyright.ＰＥＮＡＮＡVaYsF2dC6T
境中。我們在客廳中，也常常用到這些技巧。 想緩410Please respect copyright.ＰＥＮＡＮＡ7Rq4CZRiBd
解緩解壓力，我們可以選擇暫時放下工作，離開令410Please respect copyright.ＰＥＮＡＮＡUvrvwZ6Mzx
自己覺得有壓力的環境。又或者想感受快感時，便410Please respect copyright.ＰＥＮＡＮＡDisEmnmkUv
會約好友把酒談歡不過，要善用這招並不容易，因410Please respect copyright.ＰＥＮＡＮＡtH29rePHaE
為人很難 準確的預料未來的情緒反應，與多年不見410Please respect copyright.ＰＥＮＡＮＡEpImDiJPOe
的朋友聚舊，最後會有什麼反應，很難說得準。故410Please respect copyright.ＰＥＮＡＮＡf02S4N2FZC
此，我們往往無法準確而適當地判斷應避免或接近410Please respect copyright.ＰＥＮＡＮＡoNaojXJLxg
某種情境。410Please respect copyright.ＰＥＮＡＮＡ9KJ0GvcyEN
We can think of many emotion-related situations.410Please respect copyright.ＰＥＮＡＮＡkIlUdYez3I
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 get410Please respect copyright.ＰＥＮＡＮＡTMRb5nRnb7
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.410Please respect copyright.ＰＥＮＡＮＡUZdQTPHYek
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 will410Please respect copyright.ＰＥＮＡＮＡLDYSlWs8Om
happen in the end when you get together with410Please respect copyright.ＰＥＮＡＮＡSwb8I9wxRz
friends you have not seen for many8964 copyright protection406ＰＥＮＡＮＡ76XkJh2Tfg 維尼

years It's hard to be precise. Therefore, we are410Please respect copyright.ＰＥＮＡＮＡsoz4yv5xaT
often unable to accurately and appropriately judge410Please respect copyright.ＰＥＮＡＮＡMkMSeAVXpd
which situations to avoid or approach.410Please respect copyright.ＰＥＮＡＮＡ5F1xVzDTpV
Modification 調整/修改410Please respect copyright.ＰＥＮＡＮＡrHU78KPv2y
2.(Situation modification)(情境調整)410Please respect copyright.ＰＥＮＡＮＡ50XEEjNztx
有時我們縱使難以選擇周圍的情境但仍可靠的個人410Please respect copyright.ＰＥＮＡＮＡL8Ix5UW0hM
行為調整。情境調整是修改外在，周圍（而非內心410Please respect copyright.ＰＥＮＡＮＡFrm9gyxRWY
世界）的情境以改變環境帶來的情緒影響。例如如410Please respect copyright.ＰＥＮＡＮＡh5mcMCMlkQ
果我們突然遇上上前度的話 ，我們可透過預測自身410Please respect copyright.ＰＥＮＡＮＡTTA4ZTSGMj
情緒和可能出現的反應去決定要不要和他（她）說410Please respect copyright.ＰＥＮＡＮＡQbZzwzEbWN
話，又或者調節個性的內容，身體距離等，造成不410Please respect copyright.ＰＥＮＡＮＡKzmIWcSiOy
想要或達致想要的情緒，如避免尷尬， 或保留自然410Please respect copyright.ＰＥＮＡＮＡ2HeKzS0csp
。410Please respect copyright.ＰＥＮＡＮＡyriVAtJLOh
Sometimes, even though it is difficult to choose the410Please respect copyright.ＰＥＮＡＮＡa8Q6ynXVGq
surrounding situation, we still rely on personal410Please respect copyright.ＰＥＮＡＮＡGyyUiImZ6f
behavior adjustment. Situational adjustment is to410Please respect copyright.ＰＥＮＡＮＡj8ZvFDtDrD
modify the external and surrounding (not the inner410Please respect copyright.ＰＥＮＡＮＡNAJ2yKJHql
world) situation to change the emotional8964 copyright protection406ＰＥＮＡＮＡAUCOxghs8h 維尼

impact of the environment. For example, if we410Please respect copyright.ＰＥＮＡＮＡfKp8x2j7NQ
suddenly meet the former degree, we can predict410Please respect copyright.ＰＥＮＡＮＡU6D8bjKXXp
our own emotions and possible reactions to decide410Please respect copyright.ＰＥＮＡＮＡC464m3vsnr
whether to talk to him or her, or adjust the content410Please respect copyright.ＰＥＮＡＮＡXs5CK1CTGn
of the conversation, physical distance, etc., to410Please respect copyright.ＰＥＮＡＮＡKi4JiFQWYY
avoid unwanted or achieve Desired emotions,410Please respect copyright.ＰＥＮＡＮＡSZrwDdjxG0
such as avoiding embarrassment, or staying as410Please respect copyright.ＰＥＮＡＮＡ7ASWQwrR6h
natural as possible.410Please respect copyright.ＰＥＮＡＮＡIm2wSCi5o8
Attentional 注意410Please respect copyright.ＰＥＮＡＮＡTFwVvqiGov
Deployment 部署/ 投放410Please respect copyright.ＰＥＮＡＮＡ8d05w0QJYI
3.(Attentional deployment)(注意投放)410Please respect copyright.ＰＥＮＡＮＡH93NTjlkqR
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠410Please respect copyright.ＰＥＮＡＮＡuugopAcnSd
的個人行為調整。雖然如此，四周環境及他人的反410Please respect copyright.ＰＥＮＡＮＡ2ryfHGTwLa
應甚至可能不如我們預期。我們的周圍環境和生活410Please respect copyright.ＰＥＮＡＮＡMAP9lNyZmd
之中實際上還充滿了許許多多其他事物 ，而部分的410Please respect copyright.ＰＥＮＡＮＡHRU3oyBNKT
事物會超過大機會引起適當的情緒反應。這個將注410Please respect copyright.ＰＥＮＡＮＡaj8T8pV1gg
意力集中或轉移開的過程，就是注意投放。其中一410Please respect copyright.ＰＥＮＡＮＡp7ywhf5few
種主要方法是轉移8964 copyright protection406ＰＥＮＡＮＡj2CsEZDiPE 維尼

視線（分散注意力），例如如果求職受挫，可以選410Please respect copyright.ＰＥＮＡＮＡPnagLfqckl
擇專注 下次面試機會或自己的其他興趣，這樣我們410Please respect copyright.ＰＥＮＡＮＡYoOQ8sPCGi
可以減少相關情緒的出現及其帶來的影響。適用範410Please respect copyright.ＰＥＮＡＮＡ4sPTdzDbxQ
圍方面，有研究指出，它在應對高強度的情緒時，410Please respect copyright.ＰＥＮＡＮＡmFv5P4KGYw
由於易於應用，因此比起其他 方法有效。而且，沉410Please respect copyright.ＰＥＮＡＮＡ1ZPiQIp5JJ
思（反芻）和憂慮（令人擔憂）等也算是把關注由410Please respect copyright.ＰＥＮＡＮＡrkfrlEOXLe
情緒分散至思考，以免直接受情緒影響的方法，不410Please respect copyright.ＰＥＮＡＮＡcPxr8iRr9w
過這些方法可能會使人的思想集中在而不是情緒上410Please respect copyright.ＰＥＮＡＮＡxTSg4b7nJ3
，最後 “樹洞香港Futee Thisking heent”可能會適度410Please respect copyright.ＰＥＮＡＮＡgVrT5PUD4I
得其反，造成造成的情緒影響。410Please respect copyright.ＰＥＮＡＮＡgJ9m6GjCqK
Sometimes even though it is difficult to choose the410Please respect copyright.ＰＥＮＡＮＡEI1Gt0A089
surrounding situation, we still rely on personal410Please respect copyright.ＰＥＮＡＮＡGlNmYTCCzr
behavior adjustment. Even so, the surrounding410Please respect copyright.ＰＥＮＡＮＡrtXJynnBVh
environment and the reactions of others may still410Please respect copyright.ＰＥＮＡＮＡi2aoxZR1QB
be worse than we expected. Our surrounding410Please respect copyright.ＰＥＮＡＮＡMqfP16TTdU
environment and life are actually full of many other410Please respect copyright.ＰＥＮＡＮＡNXh2hpjjwF
things, and some things have a greater chance of410Please respect copyright.ＰＥＮＡＮＡKJCgH6bVEf
eliciting appropriate8964 copyright protection406ＰＥＮＡＮＡM4PN5lqI7d 維尼

emotional reactions. This process of focusing or410Please respect copyright.ＰＥＮＡＮＡoavYiieXvw
removing one's attention is to pay attention. One410Please respect copyright.ＰＥＮＡＮＡu5BZeLPGSG
of the main methods is to distraction. For example,410Please respect copyright.ＰＥＮＡＮＡtQ6eo1aCqR
if you are frustrated in your job search, you can410Please respect copyright.ＰＥＮＡＮＡ8YEx1Kxzvg
choose to focus on the next interview opportunity410Please respect copyright.ＰＥＮＡＮＡO5UFt6kOA8
or your other interests, so that we can reduce the410Please respect copyright.ＰＥＮＡＮＡkgLs7MKdup
appearance of related emotions and their impact.410Please respect copyright.ＰＥＮＡＮＡy5djREjkPM
In terms of scope of application, some studies410Please respect copyright.ＰＥＮＡＮＡdDrjPgd72a
have pointed out that it is more effective than other410Please respect copyright.ＰＥＮＡＮＡopT3H2VbCk
methods because it is easy to apply when dealing410Please respect copyright.ＰＥＮＡＮＡHvDHQtfALA
with high-intensity emotions. In addition,410Please respect copyright.ＰＥＮＡＮＡahnGzmt0fI
rumination and worrying can also be regarded as410Please respect copyright.ＰＥＮＡＮＡbyUlKixFvp
methods for distracting attention from emotions to410Please respect copyright.ＰＥＮＡＮＡDjavYaFnuU
thinking, so as not to be directly affected by410Please respect copyright.ＰＥＮＡＮＡ5WuJqEvVoy
emotions, but these methods may cause people to410Please respect copyright.ＰＥＮＡＮＡw0U7WEQIgS
focus on negative emotions, which may be410Please respect copyright.ＰＥＮＡＮＡAF8dyoiBvx
counterproductive8964 copyright protection406ＰＥＮＡＮＡvzWMIY788c 維尼

in the end. , Causing greater emotional impact.410Please respect copyright.ＰＥＮＡＮＡi4cCE2qbco
"Tree Hole Hong Kong Futee Thisking heent410Please respect copyright.ＰＥＮＡＮＡA6qFSZtRUi
Cognitive 認知性410Please respect copyright.ＰＥＮＡＮＡ0L8WSuHNBR
change 改變/變化410Please respect copyright.ＰＥＮＡＮＡ4cRB7hErQ3
trian 訓練410Please respect copyright.ＰＥＮＡＮＡQOVRerqZMg
4.(Cognitive change)(改變認知)410Please respect copyright.ＰＥＮＡＮＡ4wJ5iSH8AA
不過，事情的好與壞往往只是角度和認知的問題，410Please respect copyright.ＰＥＮＡＮＡ3CEUBqtyKA
所以如果我們可改變對情況的評估，從而改變其 情410Please respect copyright.ＰＥＮＡＮＡM2vg6aptHc
緒暗示。而改變認知中的主要方法之一，是重新評410Please respect copyright.ＰＥＮＡＮＡDBhpSegRsP
估認知（認知重新評估）。它的意思是透過重新演410Please respect copyright.ＰＥＮＡＮＡFFC5423SAb
譯譯事件的會義，以改變事件的情緒影響。如果我410Please respect copyright.ＰＥＮＡＮＡqWmHH6cKEk
們考試不及格，好友卻 考了第一，我們或會有嫉妒410Please respect copyright.ＰＥＮＡＮＡFyxzy46gve
忌，埋怨等反應，但如果我們改變這一事的理解，410Please respect copyright.ＰＥＮＡＮＡhhppSAKzJR
解釋為為好友自豪，並決定見賢思齊的話，便可以410Please respect copyright.ＰＥＮＡＮＡiQKZ0TgQUW
把它的情緒轉化為正面，甚至 化作動力。而心理學410Please respect copyright.ＰＥＮＡＮＡnka4mvCpZi
研究亦指出，這方法對我們健康和人際關係都有正410Please respect copyright.ＰＥＮＡＮＡPBmf7S7EM1
面影響；不過，它由於難以克服，往往較適用於應410Please respect copyright.ＰＥＮＡＮＡtndoAAUimu
對降低強度的情緒，只能指在某些情況下8964 copyright protection406ＰＥＮＡＮＡ2MPB9G7oLz 維尼

下使用，可能會弄巧巧成批。“樹洞香港THK utee410Please respect copyright.ＰＥＮＡＮＡVnAJ1qGzub
Thiking Phontnct。410Please respect copyright.ＰＥＮＡＮＡZmjjaO3wBf
Although the above three methods are effective,410Please respect copyright.ＰＥＮＡＮＡkuicLiBaAL
they have not really changed the causal410Please respect copyright.ＰＥＮＡＮＡ47eEJKxdZi
relationship between the situation and our410Please respect copyright.ＰＥＮＡＮＡvptYT4YNgg
emotions. However, whether things are good or410Please respect copyright.ＰＥＮＡＮＡ4XjlFuZmIt
bad is often just a matter of perspective and410Please respect copyright.ＰＥＮＡＮＡzpomcDuzDH
perception, so if we can change our assessment of410Please respect copyright.ＰＥＮＡＮＡAcwzWnJ4xo
the situation, we can change its emotional410Please respect copyright.ＰＥＮＡＮＡo8uJ3LISLX
meaning. One of the main ways to change410Please respect copyright.ＰＥＮＡＮＡ2jqaPKe6eE
cognition is to re-evaluate cognition (cognitive410Please respect copyright.ＰＥＮＡＮＡH7KbFG83ck
reappraisal). It means to change the emotional410Please respect copyright.ＰＥＮＡＮＡlya21fBSjE
impact of the event by reinterpreting the meaning410Please respect copyright.ＰＥＮＡＮＡzJxdqj94qS
of the event. If we fail the exam and our friend410Please respect copyright.ＰＥＮＡＮＡWBpritu8B3
gets the first place, we may react with jealousy and410Please respect copyright.ＰＥＮＡＮＡolP0QbnOIl
complaint, but if we change our understanding of410Please respect copyright.ＰＥＮＡＮＡigUaFRqrnH
the matter and interpret it as being proud of a410Please respect copyright.ＰＥＮＡＮＡ4jgzmMnLmT
friend and decide to8964 copyright protection406ＰＥＮＡＮＡzb3P4WUshy 維尼

see the best, we can Negative emotions turn into410Please respect copyright.ＰＥＮＡＮＡOfgtGxxchM
positive, even into motivation. And psychological410Please respect copyright.ＰＥＮＡＮＡq5dTe2TTIy
research also pointed out that this method has a410Please respect copyright.ＰＥＮＡＮＡFxVofeIvNq
positive impact on our health and interpersonal410Please respect copyright.ＰＥＮＡＮＡF8TYIMoi3z
relationships; however, because of its greater410Please respect copyright.ＰＥＮＡＮＡpMe3dZB6gd
difficulty, it is often more suitable for coping with410Please respect copyright.ＰＥＮＡＮＡgzIPmlXU13
lower-intensity emotions, and it is more likely to be410Please respect copyright.ＰＥＮＡＮＡweluzixh7h
used in certain situations. It will happen in410Please respect copyright.ＰＥＮＡＮＡoMc2z2D49f
batches. "Tree Hole Hong Kong THK utee Thiking410Please respect copyright.ＰＥＮＡＮＡlGK6ZmvRhl
Phontnct.410Please respect copyright.ＰＥＮＡＮＡMscEzZIG0L
response 反應/響應410Please respect copyright.ＰＥＮＡＮＡ3FiUepNBLH
modulation 調製410Please respect copyright.ＰＥＮＡＮＡgWLLudt5u2
5.(Response modulation)(反應調製)410Please respect copyright.ＰＥＮＡＮＡiFB5i7XXLc
此方法和上面某些方法有相當大的差異：前原因是410Please respect copyright.ＰＥＮＡＮＡpRtRB3c5pn
因為用於出現情緒反應之前，被合稱為“前攝調節410Please respect copyright.ＰＥＮＡＮＡPxaAPyBgFT
”（antcedent-focused）；第五種由於用於發生情緒410Please respect copyright.ＰＥＮＡＮＡiQfNoGMr0M
反應後， 反應調製當中有大量涉及不同類型行為，410Please respect copyright.ＰＥＮＡＮＡRAla4sHxDb
如做運動，睡眠，甚8964 copyright protection406ＰＥＮＡＮＡBDXBkF1uiY 維尼

至酒精，藥物等，均對情緒管理有一定功效；不過410Please respect copyright.ＰＥＮＡＮＡU1sIRQ4eQK
，我們也必須考慮 另外，壓抑表達（表情抑制）也410Please respect copyright.ＰＥＮＡＮＡdNU3qJOUXk
是一個方法把情緒忍住不表達出來，雖然對控製表410Please respect copyright.ＰＥＮＡＮＡ0D0Oigj4Yn
情，心率等有一定 用處，分數開始重新評估認知，410Please respect copyright.ＰＥＮＡＮＡPfxrglCAI4
它對克制的情緒作用減少：而因為它更刻意意，所410Please respect copyright.ＰＥＮＡＮＡnT4xoAwNki
耗用能量代謝：它也可能損害我們表達正面情緒的410Please respect copyright.ＰＥＮＡＮＡKHtf7PjdTc
能力，減少我們的社交能力，對 如果真的要使用此410Please respect copyright.ＰＥＮＡＮＡbDZPZQIgwT
方法，也適當小心使用。“樹洞香港THK utee410Please respect copyright.ＰＥＮＡＮＡ0SlTMvHWCu
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱410Please respect copyright.ＰＥＮＡＮＡ35tKVDZaKy
症症狀有正向關係），因此相形見細。410Please respect copyright.ＰＥＮＡＮＡlFbCVvRx5Y
This method is quite different from the above four410Please respect copyright.ＰＥＮＡＮＡMWfjYxS2Bl
methods: the first four are collectively called410Please respect copyright.ＰＥＮＡＮＡd75C0dWByF
"antecedent-focused" because they are used410Please respect copyright.ＰＥＮＡＮＡZnmrsLhMqU
before emotional reactions occur; the fifth one is410Please respect copyright.ＰＥＮＡＮＡLh2HTCbMrH
used after emotional reactions occur. Are410Please respect copyright.ＰＥＮＡＮＡv4vDuJgdcI
classified as "response-focused"). Many of the410Please respect copyright.ＰＥＮＡＮＡsZVcNEYJT3
response modulations involve different types of410Please respect copyright.ＰＥＮＡＮＡlfGNWNuNY3
behaviors, such as exercise, sleep,8964 copyright protection406ＰＥＮＡＮＡFtROcCNU5O 維尼

even alcohol, drugs, etc., which have certain410Please respect copyright.ＰＥＮＡＮＡG8ZtDY5NNJ
effects on emotional management; however, we410Please respect copyright.ＰＥＮＡＮＡpak0o2CuWy
must also consider the long-term impact of these410Please respect copyright.ＰＥＮＡＮＡG54JLt2pca
methods on our physical and mental health to410Please respect copyright.ＰＥＮＡＮＡRvD15Yv3Lv
prevent Problems such as alcohol and drug410Please respect copyright.ＰＥＮＡＮＡNiWQdcso0d
abuse. In addition, expressive suppression is also410Please respect copyright.ＰＥＮＡＮＡO0DPqfFfec
a method to suppress emotions. Although it is410Please respect copyright.ＰＥＮＡＮＡqZ1FMkly2g
useful for controlling expressions and heart rate, it410Please respect copyright.ＰＥＮＡＮＡT3Eb5oC8fm
has a lower effect on restraining negative emotions410Please respect copyright.ＰＥＮＡＮＡIThZHB4s4k
than reevaluating cognition: and because it is more410Please respect copyright.ＰＥＮＡＮＡjzX7OjLmZp
effective. To be deliberate, it consumes more410Please respect copyright.ＰＥＮＡＮＡo5WNS9aDBi
energy: it may also damage our ability to express410Please respect copyright.ＰＥＮＡＮＡ7wobflhNh8
positive emotions, weaken our social skills, and is410Please respect copyright.ＰＥＮＡＮＡHs9Wj7LEeX
unhealthy for physical and mental development410Please respect copyright.ＰＥＮＡＮＡSBQzO83MpW
(for example, it has a positive relationship with410Please respect copyright.ＰＥＮＡＮＡLonw9OQHjG
depression symptoms), so it is different. If you410Please respect copyright.ＰＥＮＡＮＡnriecIUYsJ
really want to use8964 copyright protection406ＰＥＮＡＮＡsCVhcc1dOR 維尼

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