{"id":3648,"date":"2023-11-29T09:46:22","date_gmt":"2023-11-29T09:46:22","guid":{"rendered":"http:\/\/masterskills.org\/blog\/?p=3648"},"modified":"2023-12-21T09:32:57","modified_gmt":"2023-12-21T02:32:57","slug":"kiem-soat-cang-thang-stress-management-nhung-dieu-ban-can-biet","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/kiem-soat-cang-thang-stress-management-nhung-dieu-ban-can-biet.html","title":{"rendered":"Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng (stress management) \u2013 nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft"},"content":{"rendered":"<p>D\u01b0\u1eddng nh\u01b0 ch\u00fang ta \u0111\u1ec1u b\u1ea5t l\u1ef1c tr\u01b0\u1edbc c\u0103ng th\u1eb3ng. Nh\u1eefng h\u00f3a \u0111\u01a1n tri\u1ec1n mi\u00ean, nh\u1eefng \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c v\u00e0 tr\u00e1ch nhi\u1ec7m gia \u0111\u00ecnh lu\u00f4n lu\u00f4n \u0111\u00f2i h\u1ecfi v\u00e0 bao v\u00e2y l\u1ea5y b\u1ea1n. Th\u1ebf nh\u01b0ng, b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t ch\u00fang nhi\u1ec1u h\u01a1n l\u00e0 b\u1ea1n ngh\u0129. Th\u1ef1c t\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng nh\u1eadn ra r\u1eb1ng vi\u1ec7c b\u1ea1n ki\u1ec3m so\u00e1t cu\u1ed9c s\u1ed1ng ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng. Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng t\u1ee9c l\u00e0 b\u1ea1n c\u00f3 tr\u00e1ch nhi\u1ec7m v\u1edbi l\u1ed1i s\u1ed1ng, suy ngh\u0129, c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh c\u0169ng nh\u01b0 c\u00e1ch gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1. D\u00f9 cu\u1ed9c s\u1ed1ng c\u00f3 c\u0103ng th\u1eb3ng \u0111\u1ebfn th\u1ebf n\u00e0o \u0111i n\u1eefa th\u00ec b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c c\u0169ng nh\u01b0 l\u1ea5y l\u1ea1i \u0111\u01b0\u1ee3c s\u1ef1 ki\u1ec3m so\u00e1t cho b\u1ea3n th\u00e2n v\u1edbi nh\u1eefng b\u01b0\u1edbc sau.<\/p>\n<h2>T\u1ea1i sao vi\u1ec7c h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng l\u1ea1i quan tr\u1ecdng?<\/h2>\n<p>N\u1ebfu ph\u1ea3i s\u1ed1ng d\u01b0\u1edbi \u00e1p l\u1ef1c cao th\u00ec t\u1ee9c l\u00e0 b\u1ea1n \u0111ang \u0111\u1eb7t s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh tr\u01b0\u1edbc r\u1ee7i ro. S\u1ef1 c\u0103ng th\u1eb3ng s\u1ebd ph\u00e1 h\u1ee7y tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng c\u1ea3m x\u00fac, c\u0169ng nh\u01b0 s\u1ee9c kho\u1ebb th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n. N\u00f3 thu h\u1eb9p kh\u1ea3 n\u0103ng t\u01b0 duy minh m\u1eabn, l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3, v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng.<\/p>\n<p>Tuy nhi\u00ean, vi\u1ec7c ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua \u00e1p l\u1ef1c cu\u1ed9c s\u1ed1ng, v\u00e0 b\u1ea1n s\u1ebd h\u1ea1nh ph\u00fac h\u01a1n, kh\u1ecfe m\u1ea1nh h\u01a1n v\u00e0 l\u00e0m vi\u1ec7c n\u0103ng su\u1ea5t h\u01a1n. M\u1ee5c ti\u00eau cao nh\u1ea5t l\u00e0 m\u1ed9t cu\u1ed9c s\u1ed1ng c\u00e2n b\u1eb1ng, c\u00f3 th\u1eddi gian \u0111\u1ec3 l\u00e0m vi\u1ec7c c\u0169ng nh\u01b0 c\u00f3 th\u1eddi gian cho c\u00e1c m\u1ed1i quan h\u1ec7, th\u01b0 gi\u00e3n, vui v\u1ebb \u2013 v\u00e0 s\u1ef1 b\u1ec1n b\u1ec9 tr\u01b0\u1edbc nh\u1eefng \u00e1p l\u1ef1c khi \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng th\u00e1ch th\u1ee9c. Th\u1ebf nh\u01b0ng, trong v\u1ea5n \u0111\u1ec1 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng th\u00ec kh\u00f4ng ph\u1ea3i ai c\u0169ng nh\u01b0 ai. V\u1eady n\u00ean \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i th\u1eed nghi\u1ec7m v\u00e0 t\u00ecm ra cho m\u00ecnh c\u00e1ch th\u1ee9c hi\u1ec7u qu\u1ea3 nh\u1ea5t. Nh\u1eefng b\u00ed quy\u1ebft ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng sau \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n \u0111i\u1ec1u \u0111\u00f3.<\/p>\n<h2>B\u00ed quy\u1ebft 1: X\u00e1c \u0111\u1ecbnh nh\u1eefng nguy\u00ean nh\u00e2n c\u1ee7a c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng<\/h2>\n<p>Ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch t\u00ecm ra nguy\u00ean nh\u00e2n c\u0103ng th\u1eb1ng trong cu\u1ed9c s\u1ed1ng. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y kh\u00f4ng h\u1ec1 d\u1ec5. D\u00f9 kh\u00f4ng kh\u00f3 \u0111\u1ec3 ta x\u00e1c \u0111\u1ecbnh nh\u1eefng t\u00e1c nh\u00e2n ch\u00ednh g\u00e2y c\u0103ng th\u1eb3ng ch\u1eb3ng h\u1ea1n nh\u01b0 thay \u0111\u1ed5i c\u00f4ng vi\u1ec7c, chuy\u1ec3n nh\u00e0, hay chu\u1ea9n b\u1ecb ly h\u00f4n, nh\u01b0ng \u0111\u1ec3 ch\u1ec9 ra nguy\u00ean nh\u00e2n, ngu\u1ed3n g\u1ed1c c\u1ee7a s\u1ef1 c\u0103ng th\u1eb3ng tri\u1ec1n mi\u00ean l\u1ea1i ph\u1ee9c t\u1ea1p h\u01a1n r\u1ea5t nhi\u1ec1u. Th\u01b0\u1eddng th\u00ec b\u1ea1n r\u1ea5t d\u1ec5 kh\u00f4ng \u0111\u1ec3 \u00fd \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 g\u00e2y c\u0103ng th\u1eb3ng c\u1ee7a nh\u1eefng suy ngh\u0129, c\u1ea3m x\u00fac, h\u00e0nh vi th\u01b0\u1eddng ng\u00e0y. Ch\u1eafc r\u1eb1ng b\u1ea1n bi\u1ebft deadline c\u1ee7a c\u00f4ng vi\u1ec7c lu\u00f4n khi\u1ebfn b\u1ea1n lo l\u1eafng, nh\u01b0ng c\u00f3 l\u1ebd kh\u00f4ng ph\u1ea3i do y\u00eau c\u1ea7u th\u1eadt s\u1ef1 c\u1ee7a c\u00f4ng vi\u1ec7c m\u00e0 l\u00e0 c\u00f3 th\u1ec3 do b\u1ea1n tr\u00ec tr\u1ec7, v\u00e0 v\u00ec th\u1ebf g\u00e2y ra c\u0103ng th\u1eb3ng.<\/p>\n<p>\u0110\u1ec3 t\u00ecm ra \u0111\u00fang ngu\u1ed3n g\u1ed1c c\u1ee7a c\u0103ng th\u1eb3ng, h\u00e3y \u0111\u1ec3 \u00fd \u0111\u1ebfn th\u00f3i quen, th\u00e1i \u0111\u1ed9 v\u00e0 vi\u1ec7c bi\u1ec7n h\u1ed9:<\/p>\n<ul>\n<li>B\u1ea1n c\u00f3 coi c\u0103ng th\u1eb3ng ch\u1ec9 l\u00e0 t\u1ea1m th\u1eddi (\u201cT\u00f4i c\u00f3 c\u1ea3 \u0111\u1ed1ng vi\u1ec7c ph\u1ea3i l\u00e0m b\u00e2y gi\u1edd\u201d) d\u00f9 r\u1eb1ng \u0111\u1ebfn l\u1ea7n ngh\u1ec9 ng\u01a1i cu\u1ed1i c\u00f9ng l\u00e0 l\u00fac n\u00e0o b\u1ea1n c\u0169ng kh\u00f4ng nh\u1edb?<\/li>\n<li>B\u1ea1n c\u00f3 coi c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea7n t\u1ea5t y\u1ebfu trong c\u00f4ng vi\u1ec7c v\u00e0 \u0111\u1eddi s\u1ed1ng gia \u0111\u00ecnh kh\u00f4ng? (\u201cM\u1ecdi th\u1ee9 c\u1ee9 l\u1ecdan h\u1ebft c\u1ea3 l\u00ean\u201d) ho\u1eb7c nh\u01b0 m\u1ed9t ph\u1ea7n trong t\u00ednh c\u00e1ch b\u1ea1n (\u201cT\u00f4i c\u00f3 qu\u00e1 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng lo \u00e2u, ch\u1ec9 th\u1ebf th\u00f4i\u201d)?<\/li>\n<li>B\u1ea1n c\u00f3 \u0111\u1ed5 l\u1ed7i cho ng\u01b0\u1eddi kh\u00e1c ho\u1eb7c nh\u1eefng s\u1ef1 vi\u1ec7c kh\u00e1c khi c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng kh\u00f4ng? Hay b\u1ea1n coi n\u00f3 l\u00e0 ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng v\u00e0 kh\u00f4ng c\u00f3 g\u00ec \u0111\u1eb7c bi\u1ec7t?<\/li>\n<\/ul>\n<p>Ch\u1eebng n\u00e0o c\u00f2n ch\u01b0a nh\u1eadn ra vai tr\u00f2 c\u1ee7a m\u00ecnh trong vi\u1ec7c t\u1ea1o ra v\u00e0 k\u00e9o d\u00e0i c\u0103ng th\u1eb3ng, ch\u1eebng \u0111\u00f3 b\u1ea1n v\u1eabn ch\u01b0a ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u0103ng th\u1eb3ng.<\/p>\n<h3><em>B\u1eaft \u0111\u1ea7u ghi nh\u1eadt k\u00fd c\u0103ng th\u1eb3ng (stress-journal)<\/em><\/h3>\n<p><em>M\u1ed9t cu\u1ed1n nh\u1eadt k\u00fd c\u0103ng th\u1eb3ng s\u1ebd gi\u00fap b\u1ea1n t\u00ecm ra nh\u1eefng t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 c\u00e1ch gi\u1ea3i quy\u1ebft ch\u00fang. M\u1ed7i khi th\u1ea5y c\u0103ng th\u1eb3ng h\u00e3y ghi l\u1ea1i trong cu\u1ed1n nh\u1eadt k\u00fd \u1ea5y. N\u1ebfu ghi ch\u00e9p \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd t\u00ecm ra nh\u1eefng d\u1ea1ng chung v\u00e0 ki\u1ec3u m\u1eabu. H\u00e3y vi\u1ebft ra:<\/em><\/p>\n<ul>\n<li><em>\u0110i\u1ec1u g\u00ec l\u00e0m b\u1ea1n c\u0103ng th\u1eb3ng (kh\u00f4ng ch\u1eafc th\u00ec h\u00e3y \u0111o\u00e1n th\u1eed)<\/em><\/li>\n<li><em>B\u1ea1n c\u1ea3m th\u1ea5y th\u1ebf n\u00e0o, c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn t\u00ecnh c\u1ea3m<\/em><\/li>\n<li><em>B\u1ea1n ph\u1ea3n \u1ee9ng nh\u01b0 th\u1ebf n\u00e0o<\/em><\/li>\n<li><em>B\u1ea1n \u0111\u00e3 l\u00e0m g\u00ec \u0111\u1ec3 c\u1ea3m th\u1ea5y kh\u00e1 h\u01a1n<\/em><\/li>\n<\/ul>\n<h2>B\u00ed quy\u1ebft 2: Thay th\u1ebf c\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u1ee9ng ph\u00f3 kh\u00f4ng l\u00e0nh m\u1ea1nh b\u1eb1ng nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c l\u00e0nh m\u1ea1nh<\/h2>\n<p>Th\u1eed ngh\u0129 v\u1ec1 c\u00e1ch th\u1ee9c \u1ee9ng ph\u00f3 v\u00e0 gi\u1ea3i quy\u1ebft c\u0103ng th\u1eb3ng cu\u1ed9c s\u1ed1ng hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n. Nh\u1eadt k\u00fd c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh ch\u00fang. C\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u1ee9ng ph\u00f3 c\u1ee7a b\u1ea1n l\u00e0 l\u00e0nh m\u1ea1nh hay kh\u00f4ng l\u00e0nh m\u1ea1nh, hi\u1ec7u qu\u1ea3 hay kh\u00f4ng hi\u1ec7u qu\u1ea3? Th\u1eadt kh\u00f4ng may, nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng v\u1edbi nh\u1eefng c\u00e1ch kh\u00f4ng h\u1ec1 l\u00e0nh m\u1ea1nh.<\/p>\n<h3><em>Nh\u1eefng c\u00e1ch gi\u1ea3i quy\u1ebft c\u0103ng th\u1eb3ng kh\u00f4ng l\u00e0nh m\u1ea1nh<\/em><\/h3>\n<ul>\n<li><em>H\u00fat thu\u1ed1c<\/em><\/li>\n<li><em>S\u1eed d\u1ee5ng ch\u1ea5t g\u00e2y nghi\u1ec7n ho\u1eb7c k\u00edch th\u00edch \u0111\u1ec3 th\u01b0 gi\u00e3n<\/em><\/li>\n<li><em>U\u1ed1ng r\u01b0\u1ee3u bia qu\u00e1 nhi\u1ec1u<\/em><\/li>\n<li><em>C\u00e1ch ly kh\u1ecfi b\u1ea1n b\u00e8, ng\u01b0\u1eddi th\u00e2n, t\u1eeb ch\u1ed1i tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng<\/em><\/li>\n<li><em>\u0102n qu\u00e1 nhi\u1ec1u th\u1ee9c \u0103n v\u00e0 \u0111\u1ed3 \u0103n v\u1eb7t<\/em><\/li>\n<li><em>Ch\u1ea7n ch\u1eeb, tr\u00ec ho\u00e3n<\/em><\/li>\n<li><em>Gi\u00e0nh qu\u00e1 nhi\u1ec1u th\u1eddi gian cho \u0111i\u1ec7n tho\u1ea1i<\/em><\/li>\n<li><em>Ch\u1ec9 d\u00e0nh th\u1eddi gian \u0111\u1ec3 t\u00ecm c\u00e1ch n\u00e9 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1<\/em><\/li>\n<li><em>Ng\u1ee7 qu\u00e1 nhi\u1ec1u<\/em><\/li>\n<li><em>Tr\u00fat s\u1ef1 c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n l\u00ean ng\u01b0\u1eddi kh\u00e1c<\/em><\/li>\n<\/ul>\n<p>N\u1ebfu ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3i quy\u1ebft c\u0103ng th\u1eb3ng hi\u1ec7n t\u1ea1i kh\u00f4ng l\u00e0m b\u1ea1n th\u1ea5y kh\u1ea3 h\u01a1n v\u1ec1 c\u1ea3m x\u00fac v\u00e0 s\u1ee9c kh\u1ecfe, th\u00ec b\u1ea1n n\u00ean t\u00ecm m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p th\u00edch h\u1ee3p h\u01a1n. Kh\u00f4ng c\u00f3 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p n\u00e0o th\u00edch h\u1ee3p cho m\u1ecdi ng\u01b0\u1eddi ho\u1eb7c m\u1ecdi t\u00ecnh hu\u1ed1ng, do v\u1eady, h\u00e3y th\u1eed nghi\u1ec7m c\u00e1c k\u1ef9 thu\u1eadt v\u00e0 chi\u1ebfn l\u01b0\u1ee3c kh\u00e1c nhau. T\u1eadp trung v\u00e0o nh\u1eefng \u0111i\u1ec1u l\u00e0m cho b\u1ea1n c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh v\u00e0 c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t.<\/p>\n<h2>B\u00ed quy\u1ebft 3: Th\u1ef1c hi\u1ec7n 4A<\/h2>\n<p>Tuy c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea3n \u1ee9ng t\u1ef1 \u0111\u1ed9ng c\u1ee7a th\u1ea7n kinh, nh\u01b0ng m\u1ed9t s\u1ed1 t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng c\u00f2n x\u1ea3y ra \u1edf nh\u1eefng th\u1eddi \u0111i\u1ec3m c\u00f3 th\u1ec3 \u0111o\u00e1n tr\u01b0\u1edbc \u2013 v\u00ed d\u1ee5 nh\u01b0 \u00a0\u0111\u01b0\u1eddng \u0111i l\u00e0m lu\u00f4n t\u1eafc ngh\u1ebdn, m\u1ed9t cu\u1ed9c h\u1ecdp v\u1edbi s\u1ebfp, hay bu\u1ed5i t\u1ee5 h\u1ecdp gia \u0111\u00ecnh. \u0110\u1ec3 gi\u1ea3i quy\u1ebft c\u00e1c t\u00e1c nh\u00e2n \u1ea5y, b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng ho\u1eb7c thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh. Khi \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh l\u1ef1a ch\u1ecdn trong b\u1ea5t k\u1ef3 t\u00ecnh hu\u1ed1ng n\u00e0o, b\u1ea1n n\u00ean ngh\u0129 \u0111\u1ebfn b\u1ed1n A:<strong>\u00a0Tr\u1ed1n tr\u00e1nh (Avoid), thay \u0111\u1ed5i (Alter), th\u00edch \u1ee9ng (Adapt), v\u00e0 ch\u1ea5p nh\u1eadn (Accept).<\/strong><\/p>\n<h3>Avoid \u2013 Tr\u00e1nh nh\u1eefng c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft<\/h3>\n<p><em>S\u1ebd kh\u00f4ng t\u1ed1t n\u1ebfu b\u1ea1n tr\u00e1nh m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng c\u1ea7n gi\u1ea3i quy\u1ebft, nh\u01b0ng b\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean tr\u01b0\u1edbc con s\u1ed1 c\u00e1c t\u00e1c nh\u00e2n c\u0103ng th\u1eb3ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf kh\u1ecfi cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh<\/em><\/p>\n<p><strong>H\u1ecdc c\u00e1ch n\u00f3i \u201cKH\u00d4NG\u201d.<\/strong>\u00a0Bi\u1ebft r\u00f5 nh\u1eefng gi\u1edbi h\u1ea1n v\u00e0 gi\u1eef g\u00ecn ch\u00fang. Cho d\u00f9 l\u00e0 \u0111\u1eddi t\u01b0 hay c\u00f4ng vi\u1ec7c, \u00f4m \u0111\u1ed3m nhi\u1ec1u th\u1ee9 ch\u1eafn ch\u1eafn s\u1ebd g\u00e2y ra c\u0103ng th\u1eb3ng. H\u00e3y ph\u00e2n bi\u1ec7t gi\u1eefa \u201cn\u00ean l\u00e0m\u201d v\u00e0 \u201cph\u1ea3i l\u00e0m\u201d v\u00e0 n\u1ebfu \u0111\u01b0\u1ee3c h\u00e3y n\u00f3i \u201ckh\u00f4ng\u201d tr\u01b0\u1edbc c\u00e1c vi\u1ec7c \u00f4m \u0111\u1ed3m.<\/p>\n<p><strong>Tr\u00e1nh nh\u1eefng ng\u01b0\u1eddi l\u00e0m b\u1ea1n c\u0103ng th\u1eb3ng<\/strong>. N\u1ebfu ai \u0111\u00f3 khi\u1ebfn b\u1ea1n c\u0103ng th\u1eb3ng, h\u00e3y h\u1ea1n ch\u1ebf th\u1eddi gian g\u1eb7p g\u1ee1 ho\u1eb7c c\u1eaft \u0111\u1ee9t m\u1ed1i quan h\u1ec7 v\u1edbi ng\u01b0\u1eddi \u0111\u00f3.<\/p>\n<p><strong>Ki\u1ec3m so\u00e1t m\u00f4i tr\u01b0\u1eddng<\/strong>. H\u00e3y t\u1eaft TV n\u1ebfu tin th\u1eddi s\u1ef1 bu\u1ed5i t\u1ed1i l\u00e0m b\u1ea1n lo l\u1eafng. N\u1ebfu giao th\u00f4ng l\u00e0m cho b\u1ea1n c\u0103ng th\u1eb3ng, h\u00e3y chuy\u1ec3n qua tuy\u1ebfn \u0111\u01b0\u1eddng d\u00e0i h\u01a1n nh\u01b0ng \u00edt t\u1eafc ngh\u1ebdn. N\u1ebfu \u0111i ch\u1ee3 l\u00e0 \u0111i\u1ec1u kh\u00f4ng vui, h\u00e3y mua s\u1eafm qua m\u1ea1ng.<\/p>\n<p><strong>Gi\u1ea3m danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m c\u1ee7a b\u1ea1n<\/strong>. H\u00e3y ph\u00e2n t\u00edch l\u1ecbch tr\u00ecnh, nh\u1eefng nhi\u1ec7m v\u1ee5 v\u00e0 c\u00f4ng vi\u1ec7c h\u00e0ng ng\u00e0y. N\u1ebfu c\u00f3 qu\u00e1 nhi\u1ec1u vi\u1ec7c, h\u00e3y \u0111\u1ec3 nh\u1eefng vi\u1ec7c kh\u00f4ng c\u1ea7n thi\u1ebft ph\u00eda d\u01b0\u1edbi danh s\u00e1ch c\u00e1c c\u00f4ng vi\u1ec7c ho\u1eb7c lo\u1ea1i b\u1ecf ch\u00fang ra kh\u1ecfi danh s\u00e1ch.<\/p>\n<h3><\/h3>\n<h3>Alter \u2013\u00a0Thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng<\/h3>\n<p><em>N\u1ebfu kh\u00f4ng th\u1ec3 tr\u00e1nh m\u1ed9t t\u00ecnh hu\u1ed1ng g\u00e2y c\u0103ng th\u1eb3ng, h\u00e3y thay \u0111\u1ed5i n\u00f3. Th\u01b0\u1eddng th\u00ec h\u00e3y thay \u0111\u1ed5i c\u00e1ch b\u1ea1n giao ti\u1ebfp v\u00e0 sinh ho\u1ea1t trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/em><\/p>\n<p><strong>Th\u1ec3 hi\u1ec7n c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n thay v\u00ec che gi\u1ea5u ch\u00fang<\/strong>. N\u1ebfu c\u00f3 ai ho\u1eb7c \u0111i\u1ec1u g\u00ec \u0111\u00f3 l\u00e0m b\u1ea1n phi\u1ec1n l\u00f2ng, h\u00e3y m\u1ea1nh d\u1ea1n n\u00f3i ra v\u00e0 b\u00e0y t\u1ecf v\u1ea5n \u0111\u1ec1 c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch c\u1edfi m\u1edf v\u00e0 t\u00f4n tr\u1ecdng. V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n \u0111ang \u00f4n thi m\u00e0 b\u1ea1n c\u00f9ng ph\u00f2ng mu\u1ed1n t\u00e1n ng\u1eabu v\u1edbi b\u1ea1n, h\u00e3y n\u00f3i l\u00e0 b\u1ea1n ch\u1ec9 c\u00f3 5 ph\u00fat \u0111\u1ec3 n\u00f3i chuy\u1ec7n. N\u1ebfu b\u1ea1n kh\u00f4ng n\u00f3i v\u00e0 th\u1ec3 hi\u1ec7n nh\u1eefng c\u1ea3m x\u00fac ra, s\u1ef1 b\u1ef1c b\u1ed9i s\u1ebd h\u00ecnh th\u00e0nh v\u00e0 c\u0103ng th\u1eb3ng s\u1ebd t\u1eeb \u0111\u00f3 t\u0103ng l\u00ean.<\/p>\n<p><strong>S\u1eb5n s\u00e0ng th\u1ecfa hi\u1ec7p<\/strong>. Khi b\u1ea1n y\u00eau c\u1ea7u m\u1ed9t ng\u01b0\u1eddi kh\u00e1c thay \u0111\u1ed5i h\u00e0nh vi c\u1ee7a h\u1ecd, h\u00e3y s\u1eb5n l\u00f2ng l\u00e0m gi\u1ed1ng nh\u01b0 th\u1ebf. N\u1ebfu c\u1ea3 hai b\u00ean s\u1eb5n s\u00e0ng nh\u01b0\u1eddng nh\u1ecbn l\u1ea1i m\u1ed9t ch\u00fat, th\u00ec \u0111\u00e2y s\u1ebd l\u00e0 c\u01a1 h\u1ed9i \u0111\u1ec3 b\u1ea1n t\u00ecm th\u1ea5y s\u1ef1 vui v\u1ebb.<\/p>\n<p><strong>T\u1ea1o m\u1ed9t l\u1ecbch tr\u00ecnh c\u00e2n b\u1eb1ng.<\/strong>\u00a0C\u1ee9 l\u00e0m m\u00e0 kh\u00f4ng ngh\u1ec9 ng\u01a1i c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n ki\u1ec7t s\u1ee9c. C\u1ed1 g\u1eafng t\u00ecm s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng gia \u0111\u00ecnh, c\u00e1c ho\u1ea1t \u0111\u1ed9ng x\u00e3 h\u1ed9i v\u00e0 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u00e1 nh\u00e2n, tr\u00e1ch nhi\u1ec7m h\u00e0ng ng\u00e0y v\u00e0 th\u1eddi gian ch\u1ebft.<\/p>\n<p>&nbsp;<\/p>\n<h3>Adapt \u2013 Th\u00edch nghi v\u1edbi c\u0103ng th\u1eb3ng<\/h3>\n<p><em>N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh tr\u1ea1ng c\u1eb3ng th\u1eb3ng, h\u00e3y thay \u0111\u1ed5i b\u1ea3n th\u00e2n m\u00ecnh. B\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u1ec3 th\u00edch \u1ee9ng v\u1edbi nh\u1eefng t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng v\u00e0 l\u1ea5y l\u1ea1i s\u1ef1 ki\u1ec3m so\u00e1t c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i s\u1ef1 mong \u0111\u1ee3i v\u00e0 th\u00e1i \u0111\u1ed9 \u1edf b\u1ea3n th\u00e2n b\u1ea1n.<\/em><\/p>\n<p><strong>\u0110\u1ecbnh h\u00ecnh l\u1ea1i v\u1ea5n \u0111\u1ec1<\/strong>. H\u00e3y c\u1ed1 g\u1eafng nh\u00ecn c\u00e1c t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng t\u1eeb m\u1ed9t quan \u0111i\u1ec3m t\u00edch c\u1ef1c. V\u00ed d\u1ee5, thay v\u00ec b\u1ea1n b\u1ef1c t\u1ee9c v\u00ec t\u1eafc ngh\u1ebdn giao th\u00f4ng, h\u00e3y xem n\u00f3 nh\u01b0 l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i \u0111\u1ec3 b\u1ea1n d\u1eebng l\u1ea1i \u0111\u1ec3 l\u1eafng nghe nh\u1eefng b\u1ea3n tin ph\u00e1t thanh \u01b0a th\u00edch ho\u1eb7c t\u1eadn h\u01b0\u1edfng m\u1ed9t kho\u1ea3ng th\u1eddi gian ri\u00eang.<\/p>\n<p><strong>H\u00e3y nh\u00ecn v\u00e0o b\u1ee9c tranh t\u1ed5ng th\u1ec3.<\/strong>\u00a0H\u00e3y nh\u00ecn v\u00e0o b\u1ed1i c\u1ea3nh c\u1ee7a t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. T\u1ef1 h\u1ecfi m\u00ecnh r\u1eb1ng: N\u00f3 quan tr\u1ecdng nh\u01b0 th\u1ebf n\u00e0o trong th\u1eddi gian d\u00e0i? N\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn b\u1ea1n trong m\u1ed9t th\u00e1ng? M\u1ed9t n\u0103m? N\u00f3 th\u1eadt s\u1ef1 \u0111\u00e1ng \u0111\u1ec3 kh\u00f3 ch\u1ecbu v\u00e0 bu\u1ed3n b\u00e3 kh\u00f4ng?\u00a0 N\u1ebfu c\u00e2u tr\u1ea3 l\u1eddi \u201cKh\u00f4ng\u201d, h\u00e3y t\u1eadp trung th\u1eddi gian v\u00e0 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n cho vi\u1ec7c kh\u00e1c.<\/p>\n<p><strong>\u0110i\u1ec1u ch\u1ec9nh ti\u00eau chu\u1ea9n c\u1ee7a b\u1ea1n.<\/strong>\u00a0Ch\u1ee7 ngh\u0129a ho\u00e0n h\u1ea3o l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y c\u0103ng th\u1eb3ng. \u0110\u1eebng t\u1ef1 quy\u1ebft \u0111\u1ecbnh cho th\u1ea5t b\u1ea1i b\u1eb1ng c\u00e1ch \u0111\u00f2i h\u1ecfi s\u1ef1 ho\u00e0n h\u1ea3o. \u0110\u1eb7t c\u00e1c ti\u00eau chu\u1ea9n h\u1ee3p l\u00fd cho b\u1ea3n th\u00e2n v\u00e0 ng\u01b0\u1eddi kh\u00e1c, v\u00e0 h\u1ecdc c\u00e1ch \u201ct\u1ed1t v\u1eeba \u0111\u1ee7\u201d.<\/p>\n<p><strong>H\u00e3y th\u1ef1c hi\u1ec7n l\u00f2ng bi\u1ebft \u01a1n.\u00a0<\/strong>Khi c\u0103ng th\u1eb3ng l\u00e0m b\u1ea1n \u0111i xu\u1ed1ng, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 suy ng\u1eabm v\u1ec1 t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u00f3, bao g\u1ed3m c\u1ea3 ph\u1ea9m gi\u00e1 t\u1ed1t v\u00e0 nh\u1eefng t\u00e0i n\u0103ng c\u1ee7a b\u1ea1n. Chi\u1ebfn l\u01b0\u1ee3c \u0111\u01a1n gi\u1ea3n n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n nh\u00ecn \u0111\u01b0\u1ee3c m\u1ed9t b\u1ee9c tranh t\u1ed5ng th\u1ec3 l\u1edbn h\u01a1n.<\/p>\n<h3>Accept \u2013\u00a0Ch\u1ea5p nh\u1eadn nh\u1eefng th\u1ee9 b\u1ea1n kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i<\/h3>\n<p><em>C\u00f3 r\u1ea5t nhi\u1ec1u t\u00ecnh hu\u1ed1ng g\u00e2y c\u0103ng th\u1eb3ng m\u00e0 b\u1ea1n kh\u00f4ng th\u1ec3 tr\u1ed1n tr\u00e1nh hay thay \u0111\u1ed5i n\u00f3, v\u00ed d\u1ee5 nh\u01b0 c\u00e1i ch\u1ebft c\u1ee7a m\u1ed9t ng\u01b0\u1eddi m\u00e0 b\u1ea1n y\u00eau qu\u00fd, m\u1ed9t c\u0103n b\u1ec7nh n\u1eb7ng hay kh\u1ee7ng ho\u1ea3ng qu\u1ed1c gia. Trong nh\u1eefng t\u00ecnh hu\u1ed1ng nh\u01b0 v\u1eady, c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi s\u1ef1 c\u0103ng th\u1eb3ng l\u00e0 ch\u1ea5p nh\u1eadn ch\u00fang. Vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 r\u1ea5t kh\u00f3 kh\u0103n, nh\u01b0ng v\u1ec1 l\u00e2u d\u00e0i, n\u00f3 s\u1ebd khi\u1ebfn m\u1ecdi th\u1ee9 tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n so v\u1edbi vi\u1ec7c c\u1ed1 g\u1eafng \u0111\u1ed1i \u0111\u1ea7u v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng m\u00e0 b\u1ea1n kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i.<\/em><\/p>\n<p><strong>\u0110\u1eebng c\u1ed1 g\u1eafng ki\u1ec3m so\u00e1t nh\u1eefng th\u1ee9 kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t<\/strong>. R\u1ea5t nhi\u1ec1u th\u1ee9 trong cu\u1ed9c s\u1ed1ng ch\u00fang ta kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c, c\u1ee5 th\u1ec3 l\u00e0 h\u00e0nh vi c\u1ee7a nh\u1eefng ng\u01b0\u1eddi kh\u00e1c. So v\u1edbi vi\u1ec7c c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng v\u00ec ch\u00fang, b\u1ea1n h\u00e3y t\u1eadp trung v\u00e0o nh\u1eefng th\u1ee9 b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t nh\u01b0 c\u00e1ch b\u1ea1n l\u1ef1a ch\u1ecdn \u0111\u1ec3 ph\u1ea3n \u1ee9ng l\u1ea1i v\u1edbi m\u1ed9t v\u1ea5n \u0111\u1ec1.<\/p>\n<p><strong>H\u01b0\u1edbng v\u1ec1 m\u1eb7t t\u00edch c\u1ef1c.<\/strong>\u00a0Khi \u0111\u1ed1i m\u1eb7t v\u1edbi th\u1eed th\u00e1ch l\u1edbn, h\u00e3y c\u1ed1 g\u1eafng nh\u00ecn nh\u1eadn ch\u00fang nh\u01b0 l\u00e0 c\u01a1 h\u1ed9i \u0111\u1ec3 b\u1ea3n th\u00e2n ph\u00e1t tri\u1ec3n. N\u1ebfu sai l\u1ea7m m\u00e0 b\u1ea1n m\u1eafc ph\u1ea3i khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng, h\u00e3y suy ng\u1eabm l\u1ea1i v\u1ec1 vi\u1ec7c \u0111\u00f3 v\u00e0 h\u1ecdc t\u1eeb sai l\u1ea7m c\u1ee7a m\u00ecnh.<\/p>\n<p><strong>H\u1ecdc c\u00e1ch tha th\u1ee9.<\/strong>\u00a0H\u00e3y th\u1eed ch\u1ea5p nh\u1eadn s\u1ef1 th\u1eadt r\u1eb1ng ch\u00fang ta \u0111ang s\u1ed1ng trong m\u1ed9t th\u1ebf gi\u1edbi kh\u00f4ng ho\u00e0n h\u1ea3o v\u00e0 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 th\u1ec3 m\u1eafc sai l\u1ea7m. B\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3i ph\u00f3ng m\u00ecnh ra kh\u1ecfi nh\u1eefng t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c b\u1eb1ng vi\u1ec7c tha th\u1ee9 v\u00e0 h\u01b0\u1edbng \u0111\u1ebfn nh\u1eefng \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p ph\u00eda tr\u01b0\u1edbc.<\/p>\n<p><strong>Chia s\u1ebb c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh.<\/strong>\u00a0Vi\u1ec7c th\u1ec3 hi\u1ec7n nh\u1eefng g\u00ec b\u1ea1n \u0111ang tr\u1ea3i qua l\u00e0 r\u1ea5t t\u1ed1t, ngay c\u1ea3 khi \u0111i\u1ec1u \u0111\u00f3 ch\u1eb3ng gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111i\u1ec1u g\u00ec. H\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u00e1ng tin c\u1eady ho\u1eb7c g\u1eb7p b\u00e1c s\u0129 tr\u1ecb li\u1ec7u.<\/p>\n<h2>B\u00ed quy\u1ebft 4: V\u1eadn \u0111\u1ed9ng<\/h2>\n<p>Khi b\u1ea1n b\u1ecb c\u0103ng th\u1eb3ng, c\u00f3 th\u1ec3 \u0111i\u1ec1u cu\u1ed1i c\u00f9ng m\u00e0 b\u1ea1n ngh\u0129 \u0111\u1ebfn l\u00e0 v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c. Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, vi\u1ec7c v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c l\u1ea1i gi\u00fap b\u1ea1n gi\u1ea3i ph\u00f3ng \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u c\u1eb1ng th\u1eb3ng \u2013 ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c kh\u00f4ng d\u00e0nh nhi\u1ec1u th\u1eddi gian trong ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c th\u00ec b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch c\u1ee7a n\u00f3 \u0111em l\u1ea1i. Vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ti\u1ebft ra ch\u1ea5t endorphins (ch\u1ea5t l\u00e0m h\u01b0ng ph\u1ea5n) khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n, v\u00e0 n\u00f3 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n suy ngh\u0129 \u00edt h\u01a1n v\u1ec1 nh\u1eefng v\u1ea5n \u0111\u1ec1 m\u00e0 b\u1ea1n lo l\u1eafng h\u00e0ng ng\u00e0y.<\/p>\n<p>S\u1ebd l\u00e0 t\u1ed1t nh\u1ea5t n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y th\u01b0\u1eddng xuy\u00ean trong 30 ph\u00fat ho\u1eb7c h\u01a1n, n\u1ebfu kh\u00f4ng, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n h\u00e0ng ng\u00e0y. Th\u1eadm ch\u00ed, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng nh\u1eefng ho\u1ea1t \u0111\u1ed9ng r\u1ea5t nh\u1ecf trong m\u1ed9t ng\u00e0y. B\u01b0\u1edbc \u0111\u1ea7u ti\u00ean ch\u00ednh l\u00e0 \u0111\u1ee9ng d\u1eady v\u00e0 v\u1eadn \u0111\u1ed9ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 k\u1ebft h\u1ee3p vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o th\u1eddi gian bi\u1ec3u h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n:<\/p>\n<ul>\n<li>B\u1eadt nh\u1ea1c v\u00e0 nh\u1ea3y<\/li>\n<li>D\u1eaft ch\u00f3 \u0111i d\u1ea1o<\/li>\n<li>\u0110i b\u1ed9 ho\u1eb7c \u0111\u1ea1p xe \u0111\u1ebfn c\u1eeda h\u00e0ng t\u1ea1p h\u00f3a<\/li>\n<li>\u0110\u1eebng d\u00f9ng thang m\u00e1y, h\u00e3y \u0111i thang b\u1ed9 \u1edf nh\u00e0 ho\u1eb7c n\u01a1i l\u00e0m vi\u1ec7c<\/li>\n<li>\u0110\u1eadu xe c\u1ee7a b\u1ea1n \u1edf v\u1ecb tr\u00ed xa nh\u1ea5t v\u00e0 \u0111i b\u1ed9 \u0111o\u1ea1n \u0111\u01b0\u1eddng c\u00f2n l\u1ea1i<\/li>\n<li>T\u1eadp th\u1ec3 d\u1ee5c c\u00f9ng ng\u01b0\u1eddi kh\u00e1c v\u00e0 c\u1ed1 g\u1eafng khuy\u1ebfn kh\u00edch l\u1eabn nhau.<\/li>\n<li>Ch\u01a1i b\u00f3ng b\u00e0n ho\u1eb7c ch\u01a1i c\u00e1c tr\u00f2 ch\u01a1i h\u00e0nh \u0111\u1ed9ng v\u1edbi con b\u1ea1n<\/li>\n<\/ul>\n<h3>\u0110i\u1ec1u k\u1ef3 di\u1ec7u x\u00f3a tan c\u0103ng th\u1eb3ng c\u1ee7a th\u1ec3 d\u1ee5c theo nh\u1ecbp<\/h3>\n<p>Trong khi t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n lo\u1ea1i b\u1ecf c\u0103ng th\u1eb3ng v\u00e0 \u00e1p l\u1ef1c, th\u00ec nh\u1eefng b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c theo nh\u1ecbp l\u1ea1i c\u00f3 hi\u1ec7u qu\u1ea3 h\u01a1n c\u1ea3. V\u00ed d\u1ee5 nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i, khi\u00eau v\u0169, \u0111\u1ea1p xe, th\u00e1i c\u1ef1c quy\u1ec1n v\u00e0 aerobics. Cho d\u00f9 b\u1ea1n ch\u1ecdn h\u00ecnh th\u1ee9c n\u00e0o, th\u00ec h\u00e3y ch\u1eafc ch\u1eafn \u0111\u00f3 l\u00e0 th\u1ee9 b\u1ea1n th\u00edch, v\u00ec khi \u0111\u00f3 b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 g\u1eafn b\u00f3 v\u1edbi n\u00f3 h\u01a1n.<\/p>\n<p>Trong khi t\u1eadp luy\u1ec7n, h\u00e3y c\u1ed1 g\u1eafng ch\u00fa \u00fd t\u1edbi c\u01a1 th\u1ec3 v\u00e0 nh\u1eefng c\u1ea3m gi\u00e1c th\u1ec3 ch\u1ea5t (v\u00e0 \u0111\u00f4i khi c\u1ea3m x\u00fac) m\u00e0 b\u1ea1n g\u1eb7p khi b\u1ea1n \u0111ang v\u1eadn \u0111\u1ed9ng. T\u1eadp trung v\u00e0o vi\u1ec7c \u0111i\u1ec1u ph\u1ed1i h\u01a1i th\u1edf v\u1edbi c\u00e1c c\u1eed \u0111\u1ed9ng c\u1ee7a b\u1ea1n. Vi\u1ec7c th\u1ef1c hi\u1ec7n n\u00e0y gi\u00fap b\u1ea1n tho\u00e1t kh\u1ecfi v\u00f2ng lu\u1ea9n qu\u1ea9n c\u00e1c t\u01b0 t\u01b0\u1edfng ti\u00eau c\u1ef1c th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi \u00e1p l\u1ef1c c\u0103ng th\u1eb3ng.<\/p>\n<h2>B\u00ed quy\u1ebft 5: K\u1ebft n\u1ed1i v\u1edbi ng\u01b0\u1eddi kh\u00e1c<\/h2>\n<p>Kh\u00f4ng c\u00f3 g\u00ec b\u00ecnh y\u00ean b\u1eb1ng vi\u1ec7c b\u1ea1n gi\u00e0nh th\u1eddi gian cho ng\u01b0\u1eddi m\u00e0 mang l\u1ea1i cho b\u1ea1n c\u1ea3m gi\u00e1c an to\u00e0n v\u00e0 th\u1ea5u hi\u1ec3u. Tr\u00ean th\u1ef1c t\u1ebf, giao ti\u1ebfp tr\u1ef1c di\u1ec7n sinh ra m\u1ed9t lo\u1ea1t c\u00e1c h\u00f3c-m\u00f4n \u0111\u1ed1i kh\u00e1ng l\u1ea1i c\u01a1 ch\u1ebf ph\u1ea3n \u1ee9ng t\u1ef1 v\u1ec7 \u201cfight-or-flight\u201d (\u0111\u00e1nh ho\u1eb7c ch\u1ea1y). \u0110\u00e2y l\u00e0 \u0111\u1eb7c t\u00ednh kh\u00e1ng c\u0103ng th\u1eb3ng t\u1ef1 nhi\u00ean (gi\u1eef vai tr\u00f2 nh\u01b0 m\u1ed9t ph\u1ee5 gia, n\u00f3 c\u0169ng gi\u00fap h\u1ea1n ch\u1ebf tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u).\u00a0 V\u00ec v\u1eady, h\u00e3y c\u1ed1 g\u1eafng t\u1ea1o ra c\u00e1c h\u00f3c-m\u00f4n n\u00e0y b\u1eb1ng c\u00e1ch th\u01b0\u1eddng xuy\u00ean n\u00f3i chuy\u1ec7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi trong gia \u0111\u00ecnh v\u00e0 b\u1ea1n b\u00e8.<\/p>\n<p>Nh\u1edb r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi n\u00f3i chuy\u1ec7n v\u1edbi b\u1ea1n kh\u00f4ng h\u1eb3n s\u1ebd gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng. Ch\u1ec9 c\u1ea7n h\u1ecd l\u00e0 ng\u01b0\u1eddi bi\u1ebft l\u1eafng nghe. v\u00e0 \u0111\u1eebng \u0111\u1ec3 nh\u1eefng n\u1ed7i lo l\u1eafng v\u1ec1 ngo\u1ea1i h\u00ecnh, ho\u1eb7c t\u01b0\u1edfng m\u00ecnh l\u00e0 m\u1ed9t g\u00e1nh n\u1eb7ng, khi\u1ebf b\u1ea1n kh\u00f4ng d\u00e1m b\u00e0y t\u1ecf b\u1ea3n th\u00e2n . Nh\u1eefng ng\u01b0\u1eddi quan t\u00e2m b\u1ea1n th\u01b0\u1eddng s\u1ebd ng\u1ea3 theo \u0111i\u1ec1u b\u1ea1n tin. V\u00e0 nh\u01b0 v\u1eady s\u1ebd t\u0103ng s\u1ef1 g\u1eafn k\u1ebft c\u1ee7a b\u1ea1n \u0111\u1ed1i v\u1edbi h\u1ecd.<\/p>\n<p>T\u1ea5t nhi\u00ean, kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng c\u00f3 m\u1ed9t ng\u01b0\u1eddi b\u1ea1n th\u00e2n \u1edf b\u00ean c\u1ea1nh b\u1ea1n khi b\u1ea1n b\u1ecb c\u0103ng th\u1eb3ng, nh\u01b0ng b\u1eb1ng c\u00e1ch x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec m\u1ed9t m\u1ea1ng l\u01b0\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ea1n th\u00e2n, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a b\u1ea1n \u0111\u1ed1i v\u1edbi nh\u1eefng c\u1eb3ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng.<\/p>\n<h3><em>B\u00ed quy\u1ebft \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u1ed1i quan h\u1ec7<\/em><\/h3>\n<ul>\n<li><em>Ti\u1ebfp c\u1eadn v\u1edbi \u0111\u1ed3ng nghi\u1ec7p t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c<\/em><\/li>\n<li><em>T\u00ecnh nguy\u1ec7n gi\u00fap \u0111\u1ee1 ng\u01b0\u1eddi kh\u00e1c<\/em><\/li>\n<li><em>\u0102n tr\u01b0a ho\u1eb7c u\u1ed1ng c\u00e0 ph\u00ea v\u1edbi b\u1ea1n b\u00e8<\/em><\/li>\n<li><em>\u0110\u1ec1 ngh\u1ecb nh\u1eefng ng\u01b0\u1eddi th\u00e2n y\u00eau \u0111\u1ebfn th\u0103m b\u1ea1n th\u01b0\u1eddng xuy\u00ean h\u01a1n<\/em><\/li>\n<li><em>\u0110i xem phim ho\u1eb7c xem ca nh\u1ea1c c\u00f9ng v\u1edbi ai \u0111\u00f3<\/em><\/li>\n<li><em>G\u1ecdi ho\u1eb7c g\u1eedi email cho m\u1ed9t ng\u01b0\u1eddi b\u1ea1n c\u0169<\/em><\/li>\n<li><em>\u0110i d\u1ea1o v\u1edbi b\u1ea1n b\u00e8<\/em><\/li>\n<li><em>L\u1eadp th\u1eddi gian bi\u1ec3u h\u00e0ng tu\u1ea7n<\/em><\/li>\n<li><em>G\u1eb7p g\u1ee1 nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eb1ng c\u00e1ch tham gia m\u1ed9t l\u1edbp h\u1ecdc m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9<\/em><\/li>\n<li><em>Tin t\u01b0\u1edfng v\u00e0o m\u1ed9t gi\u00e1o s\u0129, gi\u00e1o vi\u00ean ho\u1eb7c hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 thao<\/em><\/li>\n<\/ul>\n<h2>B\u00ed quy\u1ebft 6: D\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3i tr\u00ed<\/h2>\n<p>B\u00ean c\u1ea1nh nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p tr\u00ean, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb1ng trong cu\u1ed9c s\u1ed1ng b\u1eb1ng c\u00e1ch t\u1ef1 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n. \u0110\u1eebng c\u1ed1 g\u1eafng theo \u0111u\u1ed5i nh\u1ecbp s\u1ed1ng v\u1ed9i v\u00e3 \u0111\u1ebfn n\u1ed7i qu\u00ean \u0111i nh\u1eefng nhu c\u1ea7u c\u1ee7a ch\u00ednh b\u1ea3n th\u00e2n b\u1ea1n. Ch\u0103m s\u00f3c b\u1ea3n th\u00e2n l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u1ea7n thi\u1ebft, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 xa x\u1ec9. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean d\u00e0nh th\u1eddi gian \u0111\u1ec3 th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3i tr\u00ed, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi c\u0103ng th\u1eb3ng t\u1ed1t h\u01a1n.<\/p>\n<p><strong>D\u00e0nh th\u00eam th\u1eddi gian \u0111\u1ec3 th\u01b0 gi\u00e3n<\/strong>. Bao g\u1ed3m c\u1ea3 vi\u1ec7c ngh\u1ec9 ng\u01a1i v\u00e0 th\u01b0 gi\u00e3n trong l\u1ecbch tr\u00ecnh h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. \u0110\u1eebng \u0111\u1ec3 b\u1ecb r\u00e0ng bu\u1ed9c qu\u00e1 m\u1ee9c b\u1edfi c\u00e1c lo\u1ea1i tr\u00e1ch nhi\u1ec7m. \u0110\u00e2y l\u00e0 th\u1eddi gian m\u00e0 b\u1ea1n tho\u00e1t kh\u1ecfi tr\u00e1ch nhi\u1ec7m c\u1ee7a m\u00ecnh v\u00e0 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<p><strong>L\u00e0m nh\u1eefng vi\u1ec7c y\u00eau th\u00edch m\u1ed7i ng\u00e0y.<\/strong>\u00a0D\u00e0nh th\u1eddi gian cho s\u1edf th\u00edch, ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed m\u00e0 \u0111em l\u1ea1i ni\u1ec1m vui cho b\u1ea1n, v\u00ed d\u1ee5 nh\u01b0 ng\u1eafm sao, ch\u01a1i piano, hay \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u1ea1p xe.<\/p>\n<p><strong>Lu\u00f4n gi\u1eef khi\u1ebfu h\u00e0i h\u01b0\u1edbc, khi\u1ebfn b\u1ea3n th\u00e2n lu\u00f4n n\u1edf n\u1ee5 c\u01b0\u1eddi<\/strong>. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ch\u1ed1ng l\u1ea1i s\u1ef1 c\u0103ng th\u1eb3ng theo nhi\u1ec1u c\u00e1ch kh\u00e1c nhau.<\/p>\n<h3><em>C\u00e2n nh\u1eafc \u0111\u1ebfn vi\u1ec7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/em><\/h3>\n<p><em>C\u00e1c k\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n nh\u01b0 yoga, thi\u1ec1n, v\u00e0 th\u1edf s\u00e2u gi\u00fap k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng th\u01b0 gi\u00e3n c\u1ee7a c\u01a1 th\u1ec3, tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i c\u00e1i m\u00e0 tr\u00e1i ng\u01b0\u1ee3c v\u1edbi m\u1ed9t cu\u1ed9c chi\u1ebfn, b\u1ecf ch\u1ea1y hay vi\u1ec7c \u1ee9ng ph\u00f3 v\u1edbi c\u1eb3ng th\u1eb3ng. Khi b\u1ea1n h\u1ecdc v\u00e0 th\u1ef1c h\u00e0nh nh\u1eefng k\u1ef9 thu\u1eadt n\u00e0y, m\u1ee9c c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n s\u1ebd gi\u1ea3m, t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd b\u00ecnh t\u0129nh v\u00e0 t\u1eadp trung h\u01a1n.<\/em><\/p>\n<h3><em>Thi\u1ebft l\u1eadp \u201ch\u1ed9p c\u00f4ng c\u1ee5 gi\u1ea3i tr\u1eeb c\u0103ng th\u1eb3ng\u201d<\/em><\/h3>\n<p><em>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t danh s\u00e1ch c\u00e1c c\u00e1ch l\u00e0nh m\u1ea1nh \u0111\u1ec3 th\u01b0 gi\u00e3n v\u00e0 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng. C\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n m\u1ed9t ho\u1eb7c nhi\u1ec1u nh\u1eefng c\u00e1ch n\u00e0y m\u1ed7i ng\u00e0y, ngay c\u1ea3 khi b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng c\u0103ng th\u1eb3ng.<\/em><\/p>\n<ul>\n<li><em>\u0110i d\u1ea1o<\/em><\/li>\n<li><em>D\u00e0nh th\u1eddi gian cho thi\u00ean nhi\u00ean<\/em><\/li>\n<li><em>G\u1ecdi \u0111i\u1ec7n cho m\u1ed9t ng\u01b0\u1eddi b\u1ea1n t\u1ed1t<\/em><\/li>\n<li><em>T\u1eadp th\u1ec3 d\u1ee5c<\/em><\/li>\n<li><em>Vi\u1ebft nh\u1eadt k\u00fd<\/em><\/li>\n<li><em>T\u1eafm l\u00e2u<\/em><\/li>\n<li><em>Th\u1eafp n\u1ebfn th\u01a1m<\/em><\/li>\n<li><em>Th\u01b0\u1edfng th\u1ee9c m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0 \u1ea5m<\/em><\/li>\n<li><em>Ch\u01a1i v\u1edbi th\u00fa c\u01b0ng<\/em><\/li>\n<li><em>L\u00e0m v\u01b0\u1eddn<\/em><\/li>\n<li><em>M\u00e1t xa<\/em><\/li>\n<li><em>\u0110\u1ecdc s\u00e1ch<\/em><\/li>\n<li><em>Nghe nh\u1ea1c<\/em><\/li>\n<li><em>Xem m\u1ed9t b\u1ed9 phim h\u00e0i<br \/>\n<\/em><\/li>\n<\/ul>\n<h2>B\u00ed quy\u1ebft 7: Qu\u1ea3n l\u00fd th\u1eddi gian t\u1ed1t h\u01a1n<\/h2>\n<p>Qu\u1ea3n l\u00fd th\u1eddi gian kh\u00f4ng hi\u1ec7u qu\u1ea3 l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra nhi\u1ec1u c\u0103ng th\u1eb3ng. Khi b\u1ea1n qu\u00e1 c\u0103ng th\u1eb3ng v\u00e0 b\u1ecb t\u1ee5t l\u1ea1i ph\u00eda sau, vi\u1ec7c gi\u1eef b\u00ecnh t\u0129nh v\u00e0 s\u1ef1 t\u1eadp trung l\u00e0 \u0111i\u1ec1u r\u1ea5t kh\u00f3. H\u01a1n n\u1eefa, b\u1ea1n s\u1ebd c\u00f3 xu h\u01b0\u1edbng tr\u00e1nh ho\u1eb7c lo\u1ea1i b\u1ecf t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u l\u00e0nh m\u1ea1nh m\u00e0 b\u1ea1n n\u00ean l\u00e0m trong khi c\u1eb3ng th\u1eb3ng, nh\u01b0 giao ti\u1ebfp v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c. Nh\u01b0ng tin vui l\u00e0: c\u00f3 nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u0111\u1ec3 gi\u1eef \u0111\u01b0\u1ee3c c\u00e2n b\u1eb1ng trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng v\u1edbi nh\u1eefng \u0111i\u1ec1u sau.<\/p>\n<p><strong>\u0110\u1eebng t\u1ef1 l\u00e0m kh\u00f3 m\u00ecnh.<\/strong>\u00a0Tr\u00e1nh l\u00ean l\u1ecbch li\u00ean ti\u1ebfp c\u00e1c vi\u1ec7c kh\u00e1c nhau, hay nh\u1ed3i nh\u00e9t qu\u00e1 nhi\u1ec1u th\u1ee9 trong m\u1ed9t ng\u00e0y. Nhi\u1ec1u th\u1ee9 qu\u00e1 s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 \u01b0\u1edbc l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c th\u1eddi gian c\u1ea7n thi\u1ebft.<\/p>\n<p><strong>\u01afu ti\u00ean c\u00f4ng vi\u1ec7c<\/strong>. L\u1eadp danh s\u00e1ch c\u00e1c nhi\u1ec7m v\u1ee5 b\u1ea1n ph\u1ea3i l\u00e0m v\u00e0 gi\u1ea3i quy\u1ebft ch\u00fang theo th\u1ee9 t\u1ef1 quan tr\u1ecdng. Tr\u01b0\u1edbc ti\u00ean h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c nhi\u1ec7m v\u1ee5 \u01b0u ti\u00ean cao tr\u01b0\u1edbc. N\u1ebfu b\u1ea1n kh\u00f4ng th\u00edch l\u00e0m m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3, b\u1ea1n h\u00e3y th\u1ef1c hi\u1ec7n n\u00f3 tr\u01b0\u1edbc. V\u00e0 b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n trong th\u1eddi gian c\u00f2n l\u1ea1i ng\u00e0y h\u00f4m \u0111\u00f3.<\/p>\n<p><strong>Chia c\u00e1c k\u1ebf ho\u1ea1ch\/d\u1ef1 \u00e1n th\u00e0nh c\u00e1c b\u01b0\u1edbc nh\u1ecf.<\/strong>\u00a0N\u1ebfu m\u1ed9t k\u1ebf ho\u1ea1ch l\u1edbn d\u01b0\u1eddng nh\u01b0 l\u00e0 qu\u00e1 s\u1ee9c, h\u00e3y l\u1eadp k\u1ebf ho\u1ea1ch theo t\u1eebng b\u01b0\u1edbc. T\u1eadp trung v\u00e0o m\u1ed9t b\u01b0\u1edbc d\u1ec5 th\u1ec3 \u0111i\u1ec1u khi\u1ec3n h\u01a1n l\u00e0 th\u1ef1c hi\u1ec7n m\u1ecdi th\u1ee9 c\u00f9ng m\u1ed9t l\u00fac.<\/p>\n<p><strong>Giao ph\u00f3 tr\u00e1ch nhi\u1ec7m.<\/strong>\u00a0B\u1ea1n kh\u00f4ng n\u00ean t\u1ef1 m\u00ecnh l\u00e0m t\u1ea5t c\u1ea3 m\u1ecdi vi\u1ec7c, cho d\u00f9 l\u00e0 \u1edf nh\u00e0, \u1edf tr\u01b0\u1eddng, ho\u1eb7c trong c\u00f4ng vi\u1ec7c. N\u1ebfu nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 l\u00e0m, t\u1ea1i sao kh\u00f4ng \u0111\u1ec3 cho h\u1ecd l\u00e0m? H\u00e3y b\u1ecf suy ngh\u0129 mu\u1ed1n ki\u1ec3m so\u00e1t ho\u1eb7c gi\u00e1m s\u00e1t t\u1eebng chi ti\u1ebft. B\u1ea1n s\u1ebd gi\u1ea3i ph\u00f3ng \u0111\u01b0\u1ee3c nh\u1eefng c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft trong qu\u00e1 tr\u00ecnh n\u00e0y.<\/p>\n<h2>B\u00ed quy\u1ebft 8: Duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng v\u1edbi l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh<\/h2>\n<p>Ngo\u00e0i vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, c\u00f2n c\u00f3 c\u00e1c l\u1ef1a ch\u1ecdn l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh kh\u00e1c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u1ee7a b\u1ea1n v\u1edbi c\u0103ng th\u1eb3ng.<\/p>\n<p><strong>C\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh.<\/strong>\u00a0 M\u1ed9t c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c \u0111\u00fang c\u00e1ch s\u1ebd l\u00e0 s\u1ef1 chu\u1ea9n b\u1ecb t\u1ed1t \u0111\u1ec3 \u0111\u1ed1i ph\u00f3\u00a0 v\u1edbi c\u0103ng th\u1eb3ng, do \u0111\u00f3 h\u00e3y quan t\u00e2m \u0111\u1ebfn nh\u1eefng th\u1ee9 b\u1ea1n \u0103n. H\u00e3y b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y c\u1ee7a b\u1ea1n b\u1eb1ng b\u1eefa \u0103n s\u00e1ng v\u00e0 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng c\u0169ng nh\u01b0 \u0111\u1ea7u \u00f3c t\u1ec9nh t\u00e1o c\u1ee7a b\u1ea1n b\u1eb1ng nh\u1eefng b\u1eefa \u0103n dinh d\u01b0\u1ee1ng v\u00e0 c\u00e2n b\u1eb1ng.<\/p>\n<p><strong>H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffein v\u00e0 \u0111\u01b0\u1eddng<\/strong>. H\u00e0m l\u01b0\u1ee3ng caffeine v\u00e0 \u0111\u01b0\u1eddng trong c\u01a1 th\u1ec3 cao th\u01b0\u1eddng khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng. B\u1eb1ng vi\u1ec7c gi\u1ea3m l\u01b0\u1ee3ng c\u00e0 ph\u00ea, n\u01b0\u1edbc ng\u1ecdt, s\u00f4 c\u00f4 la, v\u00e0 \u0111\u1ed3 \u0103n nh\u1eb9 \u0111\u01b0\u1eddng trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y th\u01b0 gi\u00e3n h\u01a1n v\u00e0 ng\u1ee7 ngon h\u01a1n.<\/p>\n<p><strong>Tr\u00e1nh r\u01b0\u1ee3u bia, thu\u1ed1c l\u00e1 v\u00e0 c\u00e1c lo\u1ea1i thu\u1ed1c g\u00e2y nghi\u1ec7n\/k\u00edch th\u00edch.<\/strong>\u00a0Vi\u1ec7c u\u1ed1ng r\u01b0\u1ee3c bia ho\u1eb7c t\u1ef1 k\u00ea toa v\u1edbi c\u00e1c lo\u1ea1i thu\u1ed1c g\u00e2y nghi\u1ec7n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tho\u00e1t kh\u1ecfi nh\u1eefng c\u0103ng th\u1eb3ng d\u1ec5 d\u00e0ng, nh\u01b0ng s\u1ef1 thuy\u00ean gi\u1ea3m c\u0103ng th\u1eb3ng n\u00e0y ch\u1ec9 l\u00e0 t\u1ea1m th\u1eddi. B\u1ea1n kh\u00f4ng th\u1ec3 tr\u1ed1n tr\u00e1nh ho\u1eb7c che gi\u1ea5u nh\u1eefng v\u1eabn \u0111\u1ec1 \u0111ang di\u1ec5n ra, h\u00e3y \u0111\u1ed1i ph\u00f3 nh\u1eefng v\u1ea5n \u0111\u1ec1 \u1ea5y b\u1eb1ng m\u1ed9t c\u00e1i \u0111\u1ea7u minh m\u1eabn.<\/p>\n<p><strong>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c.<\/strong>\u00a0Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd n\u1ea1p n\u0103ng l\u01b0\u1ee3ng cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n c\u0169ng nh\u01b0 c\u01a1 th\u1ec3 b\u1ea1n. Vi\u1ec7c c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi s\u1ebd l\u00e0m t\u0103ng c\u0103ng th\u1eb3ng b\u1edfi v\u00ec n\u00f3 c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n suy ngh\u0129 m\u1ed9t c\u00e1ch kh\u00f4ng t\u00edch c\u1ef1c.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u01b0\u1eddng nh\u01b0 ch\u00fang ta \u0111\u1ec1u b\u1ea5t l\u1ef1c tr\u01b0\u1edbc c\u0103ng th\u1eb3ng. Nh\u1eefng h\u00f3a \u0111\u01a1n tri\u1ec1n mi\u00ean, nh\u1eefng \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c v\u00e0 tr\u00e1ch nhi\u1ec7m gia \u0111\u00ecnh lu\u00f4n lu\u00f4n \u0111\u00f2i h\u1ecfi v\u00e0 bao v\u00e2y l\u1ea5y b\u1ea1n. Th\u1ebf nh\u01b0ng, b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t ch\u00fang nhi\u1ec1u h\u01a1n l\u00e0 b\u1ea1n ngh\u0129. Th\u1ef1c t\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng nh\u1eadn [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[173],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/3648"}],"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=3648"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/3648\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=3648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=3648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=3648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}