Relieve 緩解406Please respect copyright.ＰＥＮＡＮＡPREuNgZAY6
Situation 情境/情況406Please respect copyright.ＰＥＮＡＮＡdLSVOd18pt
Selection 選擇406Please respect copyright.ＰＥＮＡＮＡjjFhO6dluP
Accurately 準確406Please respect copyright.ＰＥＮＡＮＡO45FiF6H4S
comfortable 舒服的406Please respect copyright.ＰＥＮＡＮＡa6cCQQvykr
emotion-related 情緒相關406Please respect copyright.ＰＥＮＡＮＡoOcJWlbZPS
pressured 壓力大406Please respect copyright.ＰＥＮＡＮＡdC37rp0BZs
1.(Situation selection)（情境選擇）406Please respect copyright.ＰＥＮＡＮＡHUeceQ0Ul0
我們在酒吧，我們會感到舒暢：在面對課本時，我406Please respect copyright.ＰＥＮＡＮＡTFCFgtNlCG
們會感到有壓力。情境選擇涉及選擇避免或接近某406Please respect copyright.ＰＥＮＡＮＡm9e60VVqgx
些特殊的情況。選擇避免開或減少 某些情境時，我406Please respect copyright.ＰＥＮＡＮＡsRo6HW9elg
們可以減低出現相對應情緒的機會；反之，如果想406Please respect copyright.ＰＥＮＡＮＡY8o8RRGeJ6
引引起某些特定情緒，我們可以主動進入相關的情406Please respect copyright.ＰＥＮＡＮＡrjtphwFQwe
境中。我們在客廳中，也常常用到這些技巧。 想緩406Please respect copyright.ＰＥＮＡＮＡhnf9VVko0Q
解緩解壓力，我們可以選擇暫時放下工作，離開令406Please respect copyright.ＰＥＮＡＮＡzfl9y06E6J
自己覺得有壓力的環境。又或者想感受快感時，便406Please respect copyright.ＰＥＮＡＮＡ2hNwsKBNFz
會約好友把酒談歡不過，要善用這招並不容易，因406Please respect copyright.ＰＥＮＡＮＡZlasY4Mt6M
為人很難 準確的預料未來的情緒反應，與多年不見406Please respect copyright.ＰＥＮＡＮＡLPSP1Db9D0
的朋友聚舊，最後會有什麼反應，很難說得準。故406Please respect copyright.ＰＥＮＡＮＡBRTDkqw8nL
此，我們往往無法準確而適當地判斷應避免或接近406Please respect copyright.ＰＥＮＡＮＡtbL9956K3O
某種情境。406Please respect copyright.ＰＥＮＡＮＡYrLa9Otynp
We can think of many emotion-related situations.406Please respect copyright.ＰＥＮＡＮＡykAOscia0R
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 get406Please respect copyright.ＰＥＮＡＮＡoIG9T1Hhr0
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.406Please respect copyright.ＰＥＮＡＮＡXwOEkD4Oz7
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 will406Please respect copyright.ＰＥＮＡＮＡwvp5NdS2v4
happen in the end when you get together with406Please respect copyright.ＰＥＮＡＮＡTJERYqgiAk
friends you have not seen for many
years It's hard to be precise. Therefore, we are406Please respect copyright.ＰＥＮＡＮＡNvETpPNXLE
often unable to accurately and appropriately judge406Please respect copyright.ＰＥＮＡＮＡdRhcN1lv0q
which situations to avoid or approach.406Please respect copyright.ＰＥＮＡＮＡ095Tb6UzhL
Modification 調整/修改406Please respect copyright.ＰＥＮＡＮＡJXZAcNgwxU
2.(Situation modification)(情境調整)406Please respect copyright.ＰＥＮＡＮＡHhzkOPqCyR
有時我們縱使難以選擇周圍的情境但仍可靠的個人406Please respect copyright.ＰＥＮＡＮＡ4rbixWzsCh
行為調整。情境調整是修改外在，周圍（而非內心406Please respect copyright.ＰＥＮＡＮＡPZ3yOgpe79
世界）的情境以改變環境帶來的情緒影響。例如如406Please respect copyright.ＰＥＮＡＮＡWS87fiwxxe
果我們突然遇上上前度的話 ，我們可透過預測自身406Please respect copyright.ＰＥＮＡＮＡeN5XMecuvM
情緒和可能出現的反應去決定要不要和他（她）說406Please respect copyright.ＰＥＮＡＮＡuch6ZHNAGS
話，又或者調節個性的內容，身體距離等，造成不406Please respect copyright.ＰＥＮＡＮＡAc9eInFaip
想要或達致想要的情緒，如避免尷尬， 或保留自然406Please respect copyright.ＰＥＮＡＮＡbHRf5Xqve5
。406Please respect copyright.ＰＥＮＡＮＡaW2IDGLAmx
Sometimes, even though it is difficult to choose the406Please respect copyright.ＰＥＮＡＮＡSGkwdZ60pg
surrounding situation, we still rely on personal406Please respect copyright.ＰＥＮＡＮＡYozXfoEUCZ
behavior adjustment. Situational adjustment is to406Please respect copyright.ＰＥＮＡＮＡ6Q6kX5RS9N
modify the external and surrounding (not the inner406Please respect copyright.ＰＥＮＡＮＡY5xurGE1is
world) situation to change the emotional
impact of the environment. For example, if we406Please respect copyright.ＰＥＮＡＮＡ0zZdoU2BCI
suddenly meet the former degree, we can predict406Please respect copyright.ＰＥＮＡＮＡIaKrdXntdR
our own emotions and possible reactions to decide406Please respect copyright.ＰＥＮＡＮＡn98fMiHOVt
whether to talk to him or her, or adjust the content406Please respect copyright.ＰＥＮＡＮＡPQE4IDOQUw
of the conversation, physical distance, etc., to406Please respect copyright.ＰＥＮＡＮＡ8cnTV15Wi4
avoid unwanted or achieve Desired emotions,406Please respect copyright.ＰＥＮＡＮＡJYxhXgbGGq
such as avoiding embarrassment, or staying as406Please respect copyright.ＰＥＮＡＮＡzs2STSc0ZL
natural as possible.406Please respect copyright.ＰＥＮＡＮＡXA1eQcnZbG
Attentional 注意406Please respect copyright.ＰＥＮＡＮＡ5mzcoLEPmi
Deployment 部署/ 投放406Please respect copyright.ＰＥＮＡＮＡcqt6jDAZNv
3.(Attentional deployment)(注意投放)406Please respect copyright.ＰＥＮＡＮＡTMU0VOQUmZ
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠406Please respect copyright.ＰＥＮＡＮＡvam38YwUha
的個人行為調整。雖然如此，四周環境及他人的反406Please respect copyright.ＰＥＮＡＮＡlZOdk56aSu
應甚至可能不如我們預期。我們的周圍環境和生活406Please respect copyright.ＰＥＮＡＮＡdZ985XC5UD
之中實際上還充滿了許許多多其他事物 ，而部分的406Please respect copyright.ＰＥＮＡＮＡC6vQPaLrXN
事物會超過大機會引起適當的情緒反應。這個將注406Please respect copyright.ＰＥＮＡＮＡ5srIfot0BM
意力集中或轉移開的過程，就是注意投放。其中一406Please respect copyright.ＰＥＮＡＮＡiUFPTeYKOA
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406Please respect copyright.ＰＥＮＡＮＡroM412Sz0I
擇專注 下次面試機會或自己的其他興趣，這樣我們406Please respect copyright.ＰＥＮＡＮＡT1VRZFnpr2
可以減少相關情緒的出現及其帶來的影響。適用範406Please respect copyright.ＰＥＮＡＮＡInENIKBuaU
圍方面，有研究指出，它在應對高強度的情緒時，406Please respect copyright.ＰＥＮＡＮＡnC6DR7kFcq
由於易於應用，因此比起其他 方法有效。而且，沉406Please respect copyright.ＰＥＮＡＮＡOIHMxdILOZ
思（反芻）和憂慮（令人擔憂）等也算是把關注由406Please respect copyright.ＰＥＮＡＮＡ9iuxOHEhpv
情緒分散至思考，以免直接受情緒影響的方法，不406Please respect copyright.ＰＥＮＡＮＡexRc8AvXdp
過這些方法可能會使人的思想集中在而不是情緒上406Please respect copyright.ＰＥＮＡＮＡFZ5Ko207h3
，最後 “樹洞香港Futee Thisking heent”可能會適度406Please respect copyright.ＰＥＮＡＮＡbWB5kUZLuk
得其反，造成造成的情緒影響。406Please respect copyright.ＰＥＮＡＮＡVBsFpG5qG4
Sometimes even though it is difficult to choose the406Please respect copyright.ＰＥＮＡＮＡuwhKzaItxa
surrounding situation, we still rely on personal406Please respect copyright.ＰＥＮＡＮＡkGD5flxLn0
behavior adjustment. Even so, the surrounding406Please respect copyright.ＰＥＮＡＮＡB3F0C592BM
environment and the reactions of others may still406Please respect copyright.ＰＥＮＡＮＡtc4jxU2pOH
be worse than we expected. Our surrounding406Please respect copyright.ＰＥＮＡＮＡd4W9FdJUly
environment and life are actually full of many other406Please respect copyright.ＰＥＮＡＮＡ2xbnThQ2er
things, and some things have a greater chance of406Please respect copyright.ＰＥＮＡＮＡ0H3vrd1Z8e
eliciting appropriate
emotional reactions. This process of focusing or406Please respect copyright.ＰＥＮＡＮＡjgZXwNZ4hi
removing one's attention is to pay attention. One406Please respect copyright.ＰＥＮＡＮＡOI8EO2vIiW
of the main methods is to distraction. For example,406Please respect copyright.ＰＥＮＡＮＡdyWHjYfwfw
if you are frustrated in your job search, you can406Please respect copyright.ＰＥＮＡＮＡLkdwV8lMIA
choose to focus on the next interview opportunity406Please respect copyright.ＰＥＮＡＮＡcwPvPx9Nxp
or your other interests, so that we can reduce the406Please respect copyright.ＰＥＮＡＮＡZvmt0bvywX
appearance of related emotions and their impact.406Please respect copyright.ＰＥＮＡＮＡ5HX7wPcUGY
In terms of scope of application, some studies406Please respect copyright.ＰＥＮＡＮＡp5UH0Kg7lW
have pointed out that it is more effective than other406Please respect copyright.ＰＥＮＡＮＡEyEFU1vXEK
methods because it is easy to apply when dealing406Please respect copyright.ＰＥＮＡＮＡBymGAaFqT6
with high-intensity emotions. In addition,406Please respect copyright.ＰＥＮＡＮＡMohLlIVVsz
rumination and worrying can also be regarded as406Please respect copyright.ＰＥＮＡＮＡKoe0AvBdDE
methods for distracting attention from emotions to406Please respect copyright.ＰＥＮＡＮＡ8IOkcFWD0j
thinking, so as not to be directly affected by406Please respect copyright.ＰＥＮＡＮＡIOAVpYoNVB
emotions, but these methods may cause people to406Please respect copyright.ＰＥＮＡＮＡYyEDHEkYKL
focus on negative emotions, which may be406Please respect copyright.ＰＥＮＡＮＡo650LKzmAe
counterproductive
in the end. , Causing greater emotional impact.406Please respect copyright.ＰＥＮＡＮＡnLTT4ky2XL
"Tree Hole Hong Kong Futee Thisking heent406Please respect copyright.ＰＥＮＡＮＡlB3OUUPtD4
Cognitive 認知性406Please respect copyright.ＰＥＮＡＮＡ5yNw08WF8j
change 改變/變化406Please respect copyright.ＰＥＮＡＮＡa2elBUG9Dc
trian 訓練406Please respect copyright.ＰＥＮＡＮＡUchV0a8Iqi
4.(Cognitive change)(改變認知)406Please respect copyright.ＰＥＮＡＮＡ9otuVivTij
不過，事情的好與壞往往只是角度和認知的問題，406Please respect copyright.ＰＥＮＡＮＡoDY985eESS
所以如果我們可改變對情況的評估，從而改變其 情406Please respect copyright.ＰＥＮＡＮＡ2vcortC6dS
緒暗示。而改變認知中的主要方法之一，是重新評406Please respect copyright.ＰＥＮＡＮＡRewHcJMaDp
估認知（認知重新評估）。它的意思是透過重新演406Please respect copyright.ＰＥＮＡＮＡvNXwVhDk1G
譯譯事件的會義，以改變事件的情緒影響。如果我406Please respect copyright.ＰＥＮＡＮＡ3Apfue56WN
們考試不及格，好友卻 考了第一，我們或會有嫉妒406Please respect copyright.ＰＥＮＡＮＡhhy5Pigvk6
忌，埋怨等反應，但如果我們改變這一事的理解，406Please respect copyright.ＰＥＮＡＮＡHW2cDENbho
解釋為為好友自豪，並決定見賢思齊的話，便可以406Please respect copyright.ＰＥＮＡＮＡpIK33kgnJ1
把它的情緒轉化為正面，甚至 化作動力。而心理學406Please respect copyright.ＰＥＮＡＮＡ3VreOF3E3D
研究亦指出，這方法對我們健康和人際關係都有正406Please respect copyright.ＰＥＮＡＮＡYMRYj3kYMF
面影響；不過，它由於難以克服，往往較適用於應406Please respect copyright.ＰＥＮＡＮＡXNkR6Z7VQL
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 utee406Please respect copyright.ＰＥＮＡＮＡ5mdG3tjOJE
Thiking Phontnct。406Please respect copyright.ＰＥＮＡＮＡnrXarpAVki
Although the above three methods are effective,406Please respect copyright.ＰＥＮＡＮＡrdGCmh4f0H
they have not really changed the causal406Please respect copyright.ＰＥＮＡＮＡrINpZbg26b
relationship between the situation and our406Please respect copyright.ＰＥＮＡＮＡmsCrrx6wX0
emotions. However, whether things are good or406Please respect copyright.ＰＥＮＡＮＡnMzz9OuWZb
bad is often just a matter of perspective and406Please respect copyright.ＰＥＮＡＮＡmXs3NCoIpO
perception, so if we can change our assessment of406Please respect copyright.ＰＥＮＡＮＡi2aSiNk5ml
the situation, we can change its emotional406Please respect copyright.ＰＥＮＡＮＡMAxpL6yQha
meaning. One of the main ways to change406Please respect copyright.ＰＥＮＡＮＡNJ5OyP9Bbw
cognition is to re-evaluate cognition (cognitive406Please respect copyright.ＰＥＮＡＮＡb7qdfhYbcI
reappraisal). It means to change the emotional406Please respect copyright.ＰＥＮＡＮＡAYtXZbzCYB
impact of the event by reinterpreting the meaning406Please respect copyright.ＰＥＮＡＮＡSQseCpQVON
of the event. If we fail the exam and our friend406Please respect copyright.ＰＥＮＡＮＡg4fdv3QYZI
gets the first place, we may react with jealousy and406Please respect copyright.ＰＥＮＡＮＡfm3Q45Mv3X
complaint, but if we change our understanding of406Please respect copyright.ＰＥＮＡＮＡ1FoSpvxXdf
the matter and interpret it as being proud of a406Please respect copyright.ＰＥＮＡＮＡEihMvYGuUE
friend and decide to
see the best, we can Negative emotions turn into406Please respect copyright.ＰＥＮＡＮＡU6SQuQ0fUb
positive, even into motivation. And psychological406Please respect copyright.ＰＥＮＡＮＡwaZgUMpWvS
research also pointed out that this method has a406Please respect copyright.ＰＥＮＡＮＡaVuC05Rytl
positive impact on our health and interpersonal406Please respect copyright.ＰＥＮＡＮＡVyDDmyNORd
relationships; however, because of its greater406Please respect copyright.ＰＥＮＡＮＡK2Idi5FV13
difficulty, it is often more suitable for coping with406Please respect copyright.ＰＥＮＡＮＡwr1VTLomRA
lower-intensity emotions, and it is more likely to be406Please respect copyright.ＰＥＮＡＮＡm6WCzgnHMA
used in certain situations. It will happen in406Please respect copyright.ＰＥＮＡＮＡLXx69loC39
batches. "Tree Hole Hong Kong THK utee Thiking406Please respect copyright.ＰＥＮＡＮＡQOIpnN6B1c
Phontnct.406Please respect copyright.ＰＥＮＡＮＡmFQ1hZUOqH
response 反應/響應406Please respect copyright.ＰＥＮＡＮＡwgqocyuj7B
modulation 調製406Please respect copyright.ＰＥＮＡＮＡxK0BgzLr9m
5.(Response modulation)(反應調製)406Please respect copyright.ＰＥＮＡＮＡF5jfj8QuNl
此方法和上面某些方法有相當大的差異：前原因是406Please respect copyright.ＰＥＮＡＮＡKqF5setkJV
因為用於出現情緒反應之前，被合稱為“前攝調節406Please respect copyright.ＰＥＮＡＮＡXvvAjFrmFr
”（antcedent-focused）；第五種由於用於發生情緒406Please respect copyright.ＰＥＮＡＮＡBmmTkKz2wu
反應後， 反應調製當中有大量涉及不同類型行為，406Please respect copyright.ＰＥＮＡＮＡq5p33s2gJQ
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406Please respect copyright.ＰＥＮＡＮＡogZKk0VAWq
，我們也必須考慮 另外，壓抑表達（表情抑制）也406Please respect copyright.ＰＥＮＡＮＡ0IpsraU2IV
是一個方法把情緒忍住不表達出來，雖然對控製表406Please respect copyright.ＰＥＮＡＮＡm4fado1Hvt
情，心率等有一定 用處，分數開始重新評估認知，406Please respect copyright.ＰＥＮＡＮＡzt3IUywtIl
它對克制的情緒作用減少：而因為它更刻意意，所406Please respect copyright.ＰＥＮＡＮＡsh3gnmsoAU
耗用能量代謝：它也可能損害我們表達正面情緒的406Please respect copyright.ＰＥＮＡＮＡiAcwDKQmsB
能力，減少我們的社交能力，對 如果真的要使用此406Please respect copyright.ＰＥＮＡＮＡ1b6wGfEXLZ
方法，也適當小心使用。“樹洞香港THK utee406Please respect copyright.ＰＥＮＡＮＡz1s996PHJn
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱406Please respect copyright.ＰＥＮＡＮＡYBURgZ4MAg
症症狀有正向關係），因此相形見細。406Please respect copyright.ＰＥＮＡＮＡkBfsl9oTfx
This method is quite different from the above four406Please respect copyright.ＰＥＮＡＮＡvySbaGZgre
methods: the first four are collectively called406Please respect copyright.ＰＥＮＡＮＡH0ApPc3Q5A
"antecedent-focused" because they are used406Please respect copyright.ＰＥＮＡＮＡbJIGrwZPzH
before emotional reactions occur; the fifth one is406Please respect copyright.ＰＥＮＡＮＡgofX1eQC8F
used after emotional reactions occur. Are406Please respect copyright.ＰＥＮＡＮＡQfURkMChWl
classified as "response-focused"). Many of the406Please respect copyright.ＰＥＮＡＮＡq3MJPLl2mH
response modulations involve different types of406Please respect copyright.ＰＥＮＡＮＡCUhErYW2Wd
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain406Please respect copyright.ＰＥＮＡＮＡSoXEFP5AJa
effects on emotional management; however, we406Please respect copyright.ＰＥＮＡＮＡ180GvWXsoY
must also consider the long-term impact of these406Please respect copyright.ＰＥＮＡＮＡ8ILBKVCMe7
methods on our physical and mental health to406Please respect copyright.ＰＥＮＡＮＡFPPaiqRtop
prevent Problems such as alcohol and drug406Please respect copyright.ＰＥＮＡＮＡ7gXLuUzvik
abuse. In addition, expressive suppression is also406Please respect copyright.ＰＥＮＡＮＡPQ8PKCsCms
a method to suppress emotions. Although it is406Please respect copyright.ＰＥＮＡＮＡSp6b1TKQBv
useful for controlling expressions and heart rate, it406Please respect copyright.ＰＥＮＡＮＡ66qXs62vUP
has a lower effect on restraining negative emotions406Please respect copyright.ＰＥＮＡＮＡkTtMAN16Pw
than reevaluating cognition: and because it is more406Please respect copyright.ＰＥＮＡＮＡQZ8vmcvkAF
effective. To be deliberate, it consumes more406Please respect copyright.ＰＥＮＡＮＡfmKxoSfCDV
energy: it may also damage our ability to express406Please respect copyright.ＰＥＮＡＮＡiH0uvEOLYr
positive emotions, weaken our social skills, and is406Please respect copyright.ＰＥＮＡＮＡJmDRgXyoLh
unhealthy for physical and mental development406Please respect copyright.ＰＥＮＡＮＡnMwwUyTeXB
(for example, it has a positive relationship with406Please respect copyright.ＰＥＮＡＮＡ8mHkgGOPPp
depression symptoms), so it is different. If you406Please respect copyright.ＰＥＮＡＮＡdDxHzauHZi
really want to use
this method, you should also use it carefully. "Tree406Please respect copyright.ＰＥＮＡＮＡtRFnfH9Q9Q
Hole Hong Kong THK utee Thiking Phontnct.
and then Add to home screen.