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text-align: start;" alt=""></h2><h2 style="text-align: justify;"><strong>數算感恩</strong></h2><p style="text-align: justify;"><strong>你也相信生命中遇到的好人好事不是必然嗎？你會感恩有這些人、事、物的出現嗎？</strong></p><p style="text-align: justify;"><strong>就像讀者與我，或許我們素未謀面，但我非常感恩你願意停留在這裡、花時間閱讀文章、甚或療癒到你，這已是我繼續寫下去的動力。</strong></p><p style="text-align: justify;">現在先邀請你填寫以下的<a href="https://psycnet.apa.org/fulltext/2001-05824-010.pdf?auth_token=041c14ecf7374a57995b211e414e2bea3ba5a015" target="_self">感恩量表 (The Gratitude Questionnaire - Six Item Form, GQ-6)</a>，看看你的感恩程度：</p><p style="text-align: justify;">1＝非常不同意 2＝不同意 3＝少許不同意 </p><p style="text-align: justify;">4＝一半半 5＝少許同意 6＝同意 7＝非常同意</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 1. 我生命中有許多值得感恩的事情</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 2. 假如要我列出每項值得感恩的事情，它將會是一份很長的清單</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 3. 當我環顧世界周圍的事物，我不覺得有甚麽可以感恩</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 4. 我對很多人都心懷感恩</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 5. 隨著成長，我越來越容易欣賞生活中遇到的人、事和經歷</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">___ 6. 要經過很久的時間以後，我才會對某人或某事產生感恩之情</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">填寫完之後，將第1、2、4、5條問題的分數加起來，而第3、6條問題是反向計分，如果填寫了「7」，即有1分； 如果填寫了「6」, 即有2分，如此類推。</p><p style="text-align: justify;">最後將得到的分數加起上來，就是感恩的分數，介乎6至42分，總分越高，代表越會感恩。</p><h2 style="text-align: justify;"><strong>相信一切不是必然的</strong></h2><p style="text-align: justify;">感恩 (Gratitude)，一方面可以指<strong>對生命本身的覺察和感激</strong><strong>，例如對活著、安好、自在而感恩。</strong>另一方面，感恩也指<strong>能夠覺察生命中遇到的好人好事，而且知道這些好人好事，並非單憑自己之力才可以發生，所以心存感激。</strong>筆者不是叫大家遇到不開心的事要感恩，也不是叫大家壞事都當正面事看，而是<strong>當遇到好人好事時，嘗試培養敏銳的心，</strong><strong>感恩擁有的關係、事物，不會視一切為必然。 </strong></p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202749/emotions.webp" alt=""></p><p style="text-align: justify;">講到要記起生命中一些好人好事、開心愉悅的時刻，不知道大家會否有個感覺，我們容易記起生命中不開心的事，但對開心的事好像比較善忘？為甚麼會這樣呢？</p><p style="text-align: justify;">有<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4884322/" target="_self">研究</a>指，<strong>大腦容易記住痛苦的事情，是因為當我們有悲傷、恐懼、憤怒等情緒時，會刺激大腦釋放去甲腎上腺素 (norepinephrine）和皮質醇（cortisol）等神經遞質及壓力激素，強烈激活杏仁核 (amygdala) 與海馬體 (hippocampus) 的神經連結，令負面記憶形成和儲存。</strong>杏仁核是大腦中負責處理情緒的核心區域，尤其是恐懼、憤怒等強烈情緒，而海馬體負責記憶儲存。<strong>而有這些不開心的情緒通常伴隨的生理反應，例如心跳加速、呼吸急促等，也會增強大腦對悲傷的記憶。</strong></p><p style="text-align: justify;">誠然，大腦較容易記起這些負面的事情，可以幫助我們學習將來如何應對危險，保護自己；但另一方面為何我們較易遺忘美好的事情？</p><p style="text-align: justify;"><a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5573739/" target="_self">研究</a>發現，相較之下，<strong>快樂情緒主要透過釋放多巴胺 (dopamine) 激活大腦獎賞系統中的伏隔核 (nucleus accumbens) 和前額葉皮質 (prefrontal cortex)，但對杏仁核的刺激較弱，因此快樂的記憶在深度和穩定性上通常較負面記憶為低。</strong></p><h2 style="text-align: justify;"><strong>感恩的事是要記住的</strong></h2><p style="text-align: justify;">我們都是人嘛，不開心的事實在太深刻，會較易記起也是人之常情。但若然體驗到開心的事，你會否視為必然？能夠平常過日子，一呼一吸，沒病沒痛，你會否視為必然？還是你會用感恩的態度去看一切看似平常，但其實並非必然發生的事呢？</p><p style="text-align: justify;"><img src="/wp-content/uploads/2025/09/12202750/gratitude-journal.webp" alt=""></p><p style="text-align: justify;">雖然生理上我們對開心的事較善忘，但<strong>我們更要用力記住美好的人與事，嘗試培養感恩的心，不要讓這些美好的時光隨著時間白白溜走。</strong><strong>當我們記起這些美好的時刻，開心、幸福的感覺也隨之而來。</strong><a href="https://doi.org/10.1037/0022-3514.84.2.377" target="_self">研究</a>指出，<strong>感恩能夠提升個人的正面情緒及生活滿意度，並有助建立及維持緊密的人際關係，從而增加個人的快樂及幸福感。</strong>那麼我們可以怎樣實踐感恩呢？在下一篇文章，我們會分享不同的方法，敬請期待！</p><p><strong>參考資料：</strong></p><p class="apa" style="text-align: justify;">Bisby, J. A., Horner, A. J., Hørlyck, L. D., & Burgess, N. (2016). Opposing effects of negative emotion on amygdalar and hippocampal memory for items and associations. <em>Social Cognitive and Affective Neuroscience</em>, 11(6), 981–990. <a href="https://doi.org/10.1093/scan/nsw028" target="_self">https://doi.org/10.1093/scan/nsw028</a></p><p class="apa" style="text-align: justify;">Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. <em>Journal of Personality and Social Psychology</em>, 84(2), 377–389. <a href="https://doi.org/10.1037/0022-3514.84.2.377" target="_self">https://doi.org/10.1037/0022-3514.84.2.377</a></p><p class="apa" style="text-align: justify;">McCullough, M. E., Emmons, R. A., & Tsang, J. (2002). The grateful disposition: A conceptual and empirical topography. <em>Journal of Personality and Social Psychology</em>, 82(1), 112-127. <a href="https://doi.org/10.1037/0022-3514.82.1.112" target="_self">https://doi.org/10.1037/0022-3514.82.1.112</a></p><p class="apa" style="text-align: justify; ">Tyng, C. M., Amin, H. U., Saad, M. N. M., & Malik, A. S. (2017). The Influences of Emotion on Learning and Memory. <em>Frontiers in Psychology</em>, 8, 1454. <a href="https://doi.org/10.3389/fpsyg.2017.01454" target="_self">https://doi.org/10.3389/fpsyg.2017.01454</a></p> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">從社會看心理健康</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">人際關係</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理健康 101</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">靜觀</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">微觀心理學</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理治療</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2022/07/33_Kind_To_Others-96x96.png" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Kammily Cheung</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <a href="/register" class="auth-url bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark">開始旅程</a> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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