{"id":21123,"date":"2023-12-06T02:15:25","date_gmt":"2023-12-06T02:15:25","guid":{"rendered":"https:\/\/masterskills.org\/blog\/lam-sao-de-bot-cang-thang-trong-cong-viec-va-cuoc-song.html"},"modified":"2023-12-22T04:54:03","modified_gmt":"2023-12-21T21:54:03","slug":"lam-sao-de-bot-cang-thang-trong-cong-viec-va-cuoc-song","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/lam-sao-de-bot-cang-thang-trong-cong-viec-va-cuoc-song.html","title":{"rendered":"L\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng?"},"content":{"rendered":"
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L\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng<\/strong> trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng l\u00e0 c\u00e2u h\u1ecfi m\u00e0 b\u1ea5t k\u1ef3 ai c\u0169ng mu\u1ed1n t\u00ecm \u0111\u01b0\u1ee3c l\u1eddi gi\u1ea3i t\u1ed1t nh\u1ea5t.<\/p>\n

C\u00f3 m\u1ed9t \u201ck\u1ebb gi\u1ebft ng\u01b0\u1eddi th\u1ea7m l\u1eb7ng\u201d \u1edf n\u01a1i l\u00e0m vi\u1ec7c v\u00e0 trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n. N\u00f3 \u1ea9n n\u1ea5p trong b\u00f3ng t\u1ed1i, l\u00e0m c\u1ea1n ki\u1ec7t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n, l\u00e0m b\u1ea1n m\u1ea5t t\u1ef1 tin c\u0169ng nh\u01b0 s\u1ef1 t\u1eadp trung. T\u00ean c\u1ee7a n\u00f3 l\u00e0 c\u0103ng th\u1eb3ng.<\/p>\n

T\u1ea5t nhi\u00ean kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 m\u1ecdi c\u0103ng th\u1eb3ng \u0111\u1ec1u ti\u00eau c\u1ef1c. C\u00e1c nh\u00e0 khoa h\u1ecdc chia c\u0103ng th\u1eb3ng ra l\u00e0m 2 lo\u1ea1i: c\u0103ng th\u1eb3ng t\u00edch c\u1ef1c v\u00e0 c\u0103ng th\u1eb3ng ti\u00eau c\u1ef1c. C\u0103ng th\u1eb3ng t\u00edch c\u1ef1c th\u1ef1c s\u1ef1 c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ea1o ra nh\u1eefng \u0111\u1ed9t ph\u00e1 v\u00e0 ph\u00e1t tri\u1ec3n. Khi c\u0103ng th\u1eb3ng t\u00edch c\u1ef1c t\u00edch t\u1ee5 v\u00e0 tr\u1edf n\u00ean qu\u00e1 m\u1ee9c s\u1ebd g\u00e2y ra c\u0103ng th\u1eb3ng ti\u00eau c\u1ef1c.<\/p>\n

H\u00e3y c\u00f9ng \u0111\u1ecdc ti\u1ebfp b\u00e0i vi\u1ebft sau \u0111\u00e2y \u0111\u1ec3 t\u00ecm hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 c\u0103ng th\u1eb3ng v\u00e0 c\u00e1ch \u0111\u1ec3 gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng n\u00e0y nh\u00e9.<\/p>\n

L\u00ed do khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng<\/strong><\/p>\n

Tr\u01b0\u1edbc khi t\u00ecm hi\u1ec3u c\u00e1ch l\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng<\/strong>, b\u1ea1n c\u1ea7n bi\u1ebft l\u00ed do d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng n\u00e0y. C\u0103ng th\u1eb3ng ti\u00eau c\u1ef1c trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0:<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 S\u1ee3 b\u1ecb th\u1ea5t nghi\u1ec7p ho\u1eb7c b\u1ecb sa th\u1ea3i<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 L\u00e0m th\u00eam gi\u1edd do c\u1eaft gi\u1ea3m ng\u00e2n s\u00e1ch<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 K\u1ef3 v\u1ecdng c\u1ee7a c\u1ea5p tr\u00ean kh\u00f4ng ng\u1eebng gia t\u0103ng<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 L\u00e0m vi\u1ec7c li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 K\u1ebft h\u00f4n<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 Chuy\u1ec3n \u0111\u1ebfn n\u01a1i \u1edf m\u1edbi<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 T\u0103ng nhu c\u1ea7u t\u00e0i ch\u00ednh<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 C\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe<\/p>\n

D\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i c\u0103ng th\u1eb3ng ti\u00eau c\u1ef1c<\/strong><\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 bi\u1ebft n\u1ebfu m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n v\u01b0\u1ee3t ngo\u00e0i t\u1ea7m ki\u1ec3m so\u00e1t? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i d\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 T\u00e2m tr\u1ea1ng ch\u00e1n n\u1ea3n \u2013 b\u1ea1n m\u1ea5t t\u1ef1 tin, d\u1ec5 t\u1ee9c gi\u1eadn, c\u00e1u k\u1ec9nh ho\u1eb7c d\u1ec5 b\u1ecf cu\u1ed9c<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 M\u1ea5t h\u1ee9ng th\u00fa v\u1edbi c\u00f4ng vi\u1ec7c c\u1ee7a b\u1ea1n v\u00e0 c\u1ea3m gi\u00e1c th\u1edd \u01a1 v\u1edbi m\u1ecdi th\u1ee9<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 Kh\u00f4ng th\u1ec3 ng\u1ee7 ho\u1eb7c c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0o ban ng\u00e0y<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 G\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u1eadp trung<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 B\u1ecb c\u0103ng c\u01a1, \u0111au \u0111\u1ea7u ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y<\/p>\n

L\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng?<\/strong><\/p>\n

Ch\u00eca kh\u00f3a c\u1ee7a vi\u1ec7c l\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng l\u00e0 gi\u1eef cho n\u00f3 \u1edf m\u1ee9c t\u00edch c\u1ef1c v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng n\u00f3 kh\u00f4ng tr\u1edf n\u00ean qu\u00e1 s\u1ee9c. N\u00f3i d\u1ec5 h\u01a1n l\u00e0m, ph\u1ea3i kh\u00f4ng? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 ph\u01b0\u01a1ng ph\u00e1p \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1eed nghi\u1ec7m v\u00e0 cho k\u1ebft qu\u1ea3 kh\u1ea3 quan trong vi\u1ec7c gi\u1ea3m c\u0103ng th\u1eb3ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o.<\/p>\n

Suy ngh\u0129 theo chi\u1ec1u h\u01b0\u1edbng t\u00edch c\u1ef1c<\/strong><\/p>\n

N\u1ebfu con c\u1ee7a b\u1ea1n chia s\u1ebb r\u1eb1n b\u00e9 r\u1ea5t lo l\u1eafng chuy\u1ec7n ph\u1ea3i \u0111\u1ebfn tr\u01b0\u1eddng v\u00e0o ng\u00e0y h\u00f4m sau, b\u1ea1n s\u1ebd n\u00f3i g\u00ec? Ch\u1ec9 khi b\u1ea1n l\u00e0 m\u1ed9t ng\u01b0\u1eddi v\u00f4 t\u00e2m m\u1edbi n\u00f3i nh\u1eefng l\u1eddi l\u1ebd qu\u00e1t th\u00e1o. \u00a0Thay v\u00e0o \u0111\u00f3, m\u1ed9t l\u1eddi \u0111\u1ed9ng vi\u00ean v\u00e0 kh\u00edch l\u1ec7 l\u00fac n\u00e0y l\u00e0 \u0111i\u1ec1u n\u00ean l\u00e0m \u0111\u1ec3 gi\u00fap b\u1ecdn tr\u1ebb an t\u00e2m h\u01a1n. C\u0169ng gi\u1ed1ng nh\u01b0 v\u1eady, khi lo l\u1eafng, h\u00e3y t\u1ef1 \u0111\u1ed9ng vi\u00ean b\u1ea3n th\u00e2n b\u1eb1ng nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c nh\u01b0 \u201cC\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu n\u00e0y r\u1ed3i s\u1ebd qua \u0111i\u201d, \u201cT\u00f4i s\u1ebd v\u01b0\u1ee3t qua kh\u00f3 kh\u0103n n\u00e0y\u201d, \u201cB\u00e2y gi\u1edd t\u00f4i \u0111ang c\u1ea3m th\u1ea5y lo l\u1eafng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n m\u00ecnh tr\u1edf n\u00ean b\u00ecnh t\u0129nh h\u01a1n\u201d\u2026<\/p>\n

\u00a0\u00a0<\/p>\n

\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/strong><\/p>\n

Nh\u1eefng g\u00ec ch\u00fang ta \u0103n v\u00e0 u\u1ed1ng c\u0169ng ph\u1ea7n n\u00e0o t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac c\u1ee7a ch\u00fang ta. Th\u1ef1c ph\u1ea9m khi\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng tr\u1edf n\u00ean tr\u1ea7m tr\u1ecdng h\u01a1n l\u00e0 lo\u1ea1i th\u1ee9c \u0103n c\u00f3 ch\u1ee9a caffeine v\u00e0 n\u1ed3ng \u0111\u1ed9 c\u1ed3n cao. Th\u1eadm ch\u00ed d\u00f9 ti\u00eau th\u1ee5 v\u1edbi s\u1ed1 l\u01b0\u1ee3ng nh\u1ecf, caffeine c\u0169ng c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n lo l\u1eafng, g\u00e2y ra c\u00e1c c\u01a1n ho\u1ea3ng lo\u1ea1n, t\u0103ng c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng v\u00e0 kh\u00f3 ch\u1ecbu. C\u00e0 ph\u00ea, cola th\u01b0\u1eddng ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng caffeine nh\u1ea5t \u0111\u1ecbnh c\u0169ng g\u00e2y ra c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 c\u01a1 th\u1ec3 run r\u1ea9y, cho\u00e1ng v\u00e1ng\u2026 \u0110\u00e2y c\u0169ng gi\u1ed1ng nh\u01b0 ch\u1ea5t g\u00e2y nghi\u1ec7n, n\u1ebfu lo\u1ea1i b\u1ecf \u0111\u1ed9t ng\u1ed9t caffein ra kh\u1ecfi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c hi\u1ec7n t\u01b0\u1ee3ng \u0111au \u0111\u1ea7u, b\u1ed3n ch\u1ed3n, kh\u00f3 ch\u1ecbu, v\u00ec th\u1ebf n\u00ean gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1eeb t\u1eeb.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e3y \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh gi\u00e0u carbohydrate ph\u1ee9c t\u1ea1p cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho b\u1ed9 n\u00e3o v\u00e0 h\u1ed7 tr\u1ee3 s\u1ef1 t\u1eadp trung, gi\u00fap v\u01b0\u1ee3t qua c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng c\u1ee5 th\u1ec3 l\u00e0 b\u00e1nh m\u00ec, \u0111\u1eadu, ng\u0169 c\u1ed1c, m\u00ec \u1ed1ng, khoai t\u00e2y. B\u1ea1n c\u0169ng n\u00ean b\u1ed5 sung nhi\u1ec1u tr\u00e1i c\u00e2y, rau xanh. C\u1ea3i xo\u0103n kale v\u00e0 qu\u1ea3 vi\u1ec7t qu\u1ea5t c\u00f3 ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng.<\/p>\n

C\u01b0\u1eddi l\u00ean<\/strong><\/p>\n

M\u1ed9t trong nh\u1eefng \u0111i\u1ec1u d\u1ec5 th\u1ef1c hi\u1ec7n nh\u1ea5t khi n\u00f3i \u0111\u1ebfn c\u00e1ch l\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng l\u00e0 n\u1edf m\u1ed9t n\u1ee5 c\u01b0\u1eddi. N\u1ee5 c\u01b0\u1eddi r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n b\u1edfi l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch th\u01b0 gi\u00e3n c\u01a1 b\u1eafp. V\u1ec1 l\u00e2u d\u00e0i ti\u1ebfng c\u01b0\u1eddi c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. M\u1ed7i khi c\u0103ng th\u1eb3ng, h\u00e3y th\u1eed xem m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh TV vui nh\u1ed9n ho\u1eb7c \u0111i ch\u01a1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u01b0\u1eddi m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i.<\/p>\n

H\u00edt th\u1edf s\u00e2u<\/strong><\/p>\n

Khi c\u0103ng th\u1eb3ng, b\u1ea1n g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 nh\u1ecbp tim nhanh h\u01a1n, th\u1edf nhanh h\u01a1n v\u00e0 c\u00e1c m\u1ea1ch m\u00e1u b\u1ecb t\u1eafc ngh\u1ebdn. M\u1ee5c ti\u00eau c\u1ee7a th\u1edf s\u00e2u l\u00e0 t\u1eadp trung nh\u1eadn th\u1ee9c c\u1ee7a b\u1ea1n v\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n, l\u00e0m cho n\u00f3 ch\u1eadm h\u01a1n v\u00e0 s\u00e2u h\u01a1n. Khi b\u1ea1n h\u00edt v\u00e0o s\u00e2u b\u1eb1ng m\u0169i, ph\u1ed5i c\u1ee7a b\u1ea1n s\u1ebd m\u1edf r\u1ed9ng ho\u00e0n to\u00e0n v\u00e0 b\u1ee5ng c\u1ee7a b\u1ea1n t\u0103ng l\u00ean. \u0110i\u1ec1u n\u00e0y gi\u00fap l\u00e0m ch\u1eadm nh\u1ecbp tim c\u1ee7a b\u1ea1n, cho ph\u00e9p b\u1ea1n c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00f5m h\u01a1n.<\/p>\n

T\u1eadp luy\u1ec7n th\u1ec3 thao<\/strong><\/p>\n

H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u bi\u1ebft r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta. Trong v\u00e0i th\u1eadp k\u1ef7 qua, nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c th\u1eadm ch\u00ed c\u00f2n hi\u1ec7u qu\u1ea3 h\u01a1n thu\u1ed1c men. Duy tr\u00ec t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u0103ng c\u01b0\u1eddng m\u1ee9c \u0111\u1ed9 d\u1ebbo dai. Trong th\u1eddi gian t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 ti\u1ebft ra ch\u1ea5t g\u1ecdi l\u00e0 endorphins t\u01b0\u01a1ng t\u00e1c v\u1edbi c\u00e1c th\u1ee5 th\u1ec3 trong n\u00e3o \u0111\u1ec3 t\u1ea1o ra c\u1ea3m gi\u00e1c h\u01b0ng ph\u1ea5n v\u00e0 gi\u1ea3m n\u1ed7i \u0111au th\u1ec3 x\u00e1c.<\/p>\n

B\u1ea1n n\u00ean d\u00e0nh t\u1ed1i thi\u1ec3u 30 ph\u00fat \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y. N\u1ebfu kh\u00f4ng c\u00f3 th\u1eddi gian \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc ho\u1eb7c sau khi l\u00e0m vi\u1ec7c m\u1ed7i ng\u00e0y, th\u00ec b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng gi\u1edd ngh\u1ec9 tr\u01b0a \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c th\u01b0 gi\u00e3n ho\u1eb7c \u0111i b\u1ed9 gi\u1eefa c\u00e1c t\u1ea7ng trong v\u0103n ph\u00f2ng.<\/p>\n

M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y l\u00e0 ch\u00eca kh\u00f3a cho m\u1ed9t gi\u1ea5c ng\u1ee7 ngon, nh\u01b0ng th\u1ef1c hi\u1ec7n qu\u00e1 mu\u1ed9n trong ng\u00e0y c\u00f3 th\u1ec3 ph\u1ea3n t\u00e1c d\u1ee5ng. \u0110i\u1ec1u n\u00e0y l\u00e0 do t\u00e1c d\u1ee5ng k\u00edch th\u00edch c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c, l\u00e0m t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o. Do \u0111\u00f3 \u0111\u1eebng t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7. \u00a0<\/p>\n

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong><\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u t\u1eeb \u0110\u1ea1i h\u1ecdc Pennsylvania cho th\u1ea5y m\u1ea5t ng\u1ee7 ch\u1ec9 m\u1ed9t v\u00e0i gi\u1edd c\u0169ng l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng, gi\u1eadn d\u1eef, bu\u1ed3n b\u00e3 v\u00e0 ki\u1ec7t s\u1ee9c. \u0110i\u1ec1u \u0111\u00f3 l\u00e0 v\u00ec thi\u1ebfu ng\u1ee7 l\u00e0m \u1ee9c ch\u1ebf kh\u1ea3 n\u0103ng \u0111\u1ed1i ph\u00f3 v\u1edbi nh\u1eefng c\u0103ng th\u1eb3ng b\u00ecnh th\u01b0\u1eddng v\u00e0 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng v\u00e0 c\u00e1ch \u0111\u00e1nh gi\u00e1 v\u1ea5n \u0111\u1ec1 c\u1ee7a b\u1ea1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u1eb9o \u0111\u1ec3 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon:<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 T\u1eaft m\u00e0n h\u00ecnh 1 gi\u1edd tr\u01b0\u1edbc khi b\u1ea1n \u0111i ng\u1ee7. Cho d\u00f9 \u0111\u00f3 l\u00e0 TV, m\u00e1y t\u00ednh x\u00e1ch tay ho\u1eb7c \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh, m\u00e0n h\u00ecnh xanh s\u1ebd khi\u1ebfn cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n \u1edf trong t\u00ecnh tr\u1ea1ng ho\u1ea1t \u0111\u1ed9ng v\u00e0 khi\u1ebfn b\u1ea1n kh\u00f3 ng\u1ee7. H\u00e3y k\u1ebft th\u00fac m\u1ed9t ng\u00e0y c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng l\u00e0nh m\u1ea1nh v\u00e0 tr\u00e1nh xem TV, \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c s\u1eed d\u1ee5ng laptop tr\u01b0\u1edbc khi \u0111i ng\u1ee7 n\u1ebfu b\u1ea1n mu\u1ed1n c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u.\u00a0<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0 Kh\u00f4ng ng\u1ee7 tr\u01b0a qu\u00e1 l\u00e2u. M\u1eb7c d\u00f9 ng\u1ee7 tr\u01b0a c\u00f3 \u00edch cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n nh\u01b0ng gi\u1ea5c ng\u1ee7 tr\u01b0a k\u00e9o d\u00e0i c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n v\u00e0o ban \u0111\u00eam. Ng\u1ee7 tr\u01b0a k\u00e9o d\u00e0i v\u00e0o ban ng\u00e0y c\u00f3 th\u1ec3 g\u00e2y nh\u1ea7m l\u1eabn cho \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 v\u1eadt l\u1ed9n \u0111\u1ec3 ng\u1ee7 v\u00e0o ban \u0111\u00eam. Do \u0111\u00f3, b\u1ea1n ch\u1ec9 n\u00ean ng\u1ee7 tr\u01b0a trong 30 ph\u00fat ho\u1eb7c \u00edt h\u01a1n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng c\u1ee7a n\u00e3o v\u00e0o ban ng\u00e0y.<\/p>\n

S\u1eafp x\u1ebfp v\u00e0 \u0111\u01b0a ra th\u1ee9 t\u1ef1 \u01b0u ti\u00ean<\/strong><\/p>\n

C\u1ea3m gi\u00e1c qu\u00e1 t\u1ea3i l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 g\u00e2y c\u0103ng th\u1eb3ng l\u1edbn. M\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng ch\u00ednh l\u00e0 bi\u1ebft c\u00e1ch \u01b0u ti\u00ean v\u00e0 s\u1eafp x\u1ebfp. H\u00e3y \u0111\u01b0a ra c\u00e1c m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n v\u00e0 th\u1ee9 t\u1ef1 th\u1ef1c hi\u1ec7n \u01b0u ti\u00ean. D\u00f9 l\u00e0 m\u1ee9c \u0111\u1ed9 \u01b0u ti\u00ean nh\u01b0 th\u1ebf n\u00e0o, b\u1ea1n c\u0169ng c\u1ea7n \u0111\u1eb7t th\u1eddi h\u1ea1n cho t\u1eebng nhi\u1ec7m v\u1ee5.<\/p>\n

Tr\u00e1nh nh\u1eefng ng\u01b0\u1eddi ti\u00eau c\u1ef1c<\/strong><\/p>\n

H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u bi\u1ebft m\u1ed9t hay v\u00e0i ng\u01b0\u1eddi th\u01b0\u1eddng khi\u1ebfn ng\u01b0\u1eddi kh\u00e1c c\u1ee5t h\u1ee9ng ho\u1eb7c tr\u1edf n\u00ean ti\u00eau c\u1ef1c. H\u1ecd \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 l\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng th\u00e2n thi\u1ec7n, hay ph\u00e0n n\u00e0n, ph\u00ea ph\u00e1n v\u00e0 khi\u1ebfn b\u1ea1n m\u1ea5t tinh th\u1ea7n.<\/p>\n

Giao ti\u1ebfp v\u1edbi ng\u01b0\u1eddi ti\u00eau c\u1ef1c l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 g\u00e2y c\u0103ng th\u1eb3ng l\u1edbn nh\u1ea5t. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao vi\u1ec7c x\u00e1c \u0111\u1ecbnh nh\u1eefng ng\u01b0\u1eddi n\u00e0y v\u00e0 t\u1ea1o ranh gi\u1edbi v\u1edbi h\u1ecd l\u00e0 r\u1ea5t quan tr\u1ecdng. \u0110\u1eebng \u0111\u1ec3 b\u1ea3n th\u00e2n b\u1ecb h\u1ecd chi ph\u1ed1i. H\u00e3y l\u1ecbch s\u1ef1, tr\u00e1nh m\u1eb7t h\u1ecd c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t v\u00e0 lo\u1ea1i b\u1ecf s\u1ef1 c\u0103ng th\u1eb3ng m\u00e0 h\u1ecd mang l\u1ea1i.<\/p>\n

Gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng l\u00e0 v\u1ea5n \u0111\u1ec1 kh\u00f3 kh\u0103n \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c. Th\u1ef1c hi\u1ec7n theo c\u00e1c chi\u1ebfn thu\u1eadt \u0111\u01b0\u1ee3c n\u00eau ra \u1edf tr\u00ean \u0111\u00e2y \u0111\u1ec3 \u0111\u01b0a m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n tr\u1edf v\u1ec1 ph\u1ea1m vi l\u00e0nh m\u1ea1nh, t\u1eeb \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c tr\u1ea3i nghi\u1ec7m nh\u1eefng b\u01b0\u1edbc \u0111\u1ed9t ph\u00e1 v\u00e0 t\u1ea1o ra k\u1ebft qu\u1ea3 \u0111\u00e1ng ng\u1ea1c nhi\u00ean. Ch\u00fang t\u00f4i hi v\u1ecdng r\u1eb1ng b\u1ea1n bi\u1ebft c\u00e1ch l\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c<\/strong>. C\u00f3 c\u00e1c m\u1eb9o l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c ho\u1eb7c trong cu\u1ed9c s\u1ed1ng n\u00e0o m\u00e0 ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp? H\u00e3y cho ch\u00fang t\u00f4i bi\u1ebft trong ph\u1ea7n b\u00ecnh lu\u1eadn nh\u00e9.<\/p>\n

\t\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"

L\u00e0m sao \u0111\u1ec3 b\u1edbt c\u0103ng th\u1eb3ng<\/strong> trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng l\u00e0 c\u00e2u h\u1ecfi m\u00e0 b\u1ea5t k\u1ef3 ai c\u0169ng mu\u1ed1n t\u00ecm \u0111\u01b0\u1ee3c l\u1eddi gi\u1ea3i t\u1ed1t nh\u1ea5t.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[428],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/21123"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=21123"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/21123\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=21123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=21123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=21123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}