C\u0103ng th\u1eb3ng \u0111ang ng\u00e0y c\u00e0ng tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i.<\/p>\n<\/div>\n<\/div>\n
M\u1eb7c d\u00f9 kh\u00f4ng c\u00f3 nh\u1eefng bi\u1ec3u hi\u1ec7n c\u1ee5 th\u1ec3 ra b\u00ean ngo\u00e0i nh\u01b0 nh\u1eefng c\u0103n b\u1ec7nh v\u1ec1 th\u1ec3 ch\u1ea5t nh\u01b0ng gi\u1edd \u0111\u00e2y, c\u00e1c chuy\u00ean gia y t\u1ebf c\u0169ng ph\u1ea3i th\u1eeba nh\u1eadn c\u0103ng th\u1eb3ng hay stress c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe kh\u00f4ng kh\u00e1c g\u00ec m\u1ed9t b\u1ec7nh v\u1ec1 tinh th\u1ea7n. C\u0103ng th\u1eb3ng k\u00e9o d\u00e0i ch\u00ednh l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n khi\u1ebfn n\u00e3o tr\u1edf n\u00ean k\u00e9m linh ho\u1ea1t, k\u00e9m minh m\u1eabn v\u00e0 c\u00f3 th\u1ec3 b\u1ecb t\u1ed5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng.<\/p>\n
Kh\u00f4ng nh\u1eefng th\u1ebf, c\u01a1 th\u1ec3 b\u1ecb c\u0103ng th\u1eb3ng li\u00ean t\u1ee5c ho\u1eb7c k\u00e9o d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn gi\u1ea3i m\u1ed9t l\u01b0\u1ee3ng l\u1edbn hormone cortisol, g\u00f3p ph\u1ea7n l\u00e0m xu\u1ea5t hi\u1ec7n b\u1ec7nh cao huy\u1ebft \u00e1p, b\u00e9o ph\u00ec v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng, g\u00e2y h\u1ea1i cho c\u1ea3 tim. Ngo\u00e0i cortisol, stress c\u00f2n k\u00edch th\u00edch tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn gi\u1ea3i ph\u00f3ng hormone adrenaline. Khi l\u01b0\u1ee3ng hormone n\u00e0y t\u0103ng cao th\u00ec s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u1ed5i khi\u1ebfn h\u01a1i th\u1edf th\u01b0\u1eddng tr\u1edf n\u00ean g\u1ea5p g\u00e1p, kh\u00f4ng s\u00e2u.<\/p>\n
C\u0103ng th\u1eb3ng hay stress c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe kh\u00f4ng kh\u00e1c g\u00ec m\u1ed9t b\u1ec7nh v\u1ec1 tinh th\u1ea7n.<\/p>\n<\/div>\n<\/div>\n
Ch\u00fang ta v\u1eabn bi\u1ebft, ph\u1ea7n l\u1edbn nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn c\u0103ng th\u1eb3ng l\u00e0 do y\u1ebfu t\u1ed1 t\u00e2m l\u00fd v\u00e0 c\u00e1c \u00e1p l\u1ef1c v\u1ec1 tinh th\u1ea7n. Ch\u00ednh v\u00ec v\u1eady, \u0111\u1ec3 lo\u1ea1i b\u1ecf n\u00f3 ra kh\u1ecfi cu\u1ed9c s\u1ed1ng, b\u1ea1n c\u1ea7n bi\u1ebft c\u00e1ch c\u00e2n b\u1eb1ng t\u00e2m l\u00fd, v\u01b0\u1ee3t qua n\u1ed7i s\u1ee3 h\u00e3i v\u00e0 ph\u00e2n lo\u1ea1i c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh \u0111\u1ec3 c\u00f3 th\u1ec3 b\u00ecnh t\u0129nh v\u00e0 kh\u1ecfe m\u1ea1nh. C\u00e1c chuy\u00ean gia t\u00e2m l\u00fd th\u01b0\u1eddng l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o c\u00f3 chuy\u00ean m\u00f4n \u0111\u1ec3 gi\u00fap b\u1ec7nh nh\u00e2n trong c\u00e1c tr\u01b0\u1eddng h\u1ee3p nh\u01b0 th\u1ebf n\u00e0y.<\/p>\n
Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u0111\u1ebfn g\u1eb7p chuy\u00ean gia t\u00e2m l\u00fd ho\u1eb7c kh\u00f4ng th\u1ec3 l\u1ea7n n\u00e0o b\u1ecb c\u0103ng th\u1eb3ng c\u0169ng t\u00ecm \u0111\u1ebfn h\u1ecd. Ch\u00ednh b\u1edfi l\u00fd do n\u00e0y m\u00e0 Bright Side \u0111\u00e3 th\u1ed1ng k\u00ea m\u1ed9t lo\u1ea1t c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u00fap tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3 theo s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a c\u00e1c chuy\u00ean gia t\u00e2m l\u00fd.<\/p>\n
Vi\u1ebft ra t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n ngh\u0129 \u0111\u1ebfn<\/b><\/h3>\n\n<\/div>\n\n\u0110\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng, h\u00e3y ghi ch\u00e9p l\u1ea1i nh\u1eefng suy ngh\u0129, t\u00ecnh hu\u1ed1ng, m\u1ed1i quan h\u1ec7 v\u1edbi con ng\u01b0\u1eddi, \u00fd t\u01b0\u1edfng b\u00e0i vi\u1ebft…<\/p>\n<\/div>\n<\/div>\n
John Duffy, m\u1ed9t nh\u00e0 t\u00e2m l\u00fd h\u1ecdc v\u1ec1 l\u00e2m s\u00e0ng, v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a m\u1ed9t cu\u1ed1n s\u00e1ch v\u1ec1 cu\u1ed9c s\u1ed1ng c\u1ee7a thanh thi\u1ebfu ni\u00ean “The Available Parent: Radical Optimism for Raising Teens and Tweens” n\u00f3i: “\u0110\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng, t\u00f4i ghi ch\u00e9p l\u1ea1i nh\u1eefng suy ngh\u0129, t\u00ecnh hu\u1ed1ng, m\u1ed1i quan h\u1ec7 v\u1edbi con ng\u01b0\u1eddi, \u00fd t\u01b0\u1edfng b\u00e0i vi\u1ebft…<\/p>\n
T\u00f4i vi\u1ebft ra v\u00e0 s\u1eafp x\u1ebfp m\u1ecdi th\u1ee9 m\u00ecnh ngh\u0129 t\u1edbi. Qu\u00e1 tr\u00ecnh s\u00e1ng t\u1ea1o n\u00e0y th\u1ef1c s\u1ef1 h\u1eefu \u00edch v\u00ec l\u00e0m cho ch\u00fang ta qu\u00ean \u0111i nh\u1eefng v\u1ea5n \u0111\u1ec1 tr\u01b0\u1edbc m\u1eaft, \u0111\u1ea7u ch\u00fang ta tr\u1edf n\u00ean r\u00f5 r\u00e0ng, minh m\u1eabn, s\u1ef1 c\u0103ng th\u1eb3ng gi\u1ea3m h\u1eb3n xu\u1ed1ng. Sau \u0111\u00f3, t\u00f4i c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y m\u1ecdi th\u1ee9 t\u1eeb g\u00f3c \u0111\u1ed9 kh\u00e1c v\u00e0 m\u1ecdi th\u1ee9 \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft d\u1ec5 d\u00e0ng h\u01a1n”.<\/p>\n
H\u00e3y th\u1eadn tr\u1ecdng khi mua nguy\u00ean li\u1ec7u cho m\u1ed9t m\u00f3n \u0103n b\u1ea1n mu\u1ed1n n\u1ea5u<\/b><\/h3>\n\n<\/div>\n\nKhi c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, nhi\u1ec1u ng\u01b0\u1eddi r\u1ea5t th\u00edch \u0103n.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd tr\u1ecb li\u1ec7u, nh\u00e0 v\u0103n, v\u00e0 gi\u00e1o vi\u00ean Jeffrey Sumber \u0111\u00e3 s\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 sau \u0111\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng: “Khi t\u00f4i c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, t\u00f4i th\u00edch \u0103n. Nh\u01b0ng n\u00f3 ph\u1ea3i l\u00e0 th\u1ee9c \u0103n l\u00e0nh m\u1ea1nh ho\u1eb7c m\u1ed9t m\u00f3n \u0103n m\u00e0 t\u00f4i ch\u01b0a bao gi\u1edd \u0103n tr\u01b0\u1edbc \u0111\u00e2y.<\/p>\n
T\u00f4i d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111i qua c\u1eeda h\u00e0ng, ch\u1ecdn ra c\u00e1c th\u00e0nh ph\u1ea7n, nguy\u00ean li\u1ec7u. Sau \u0111\u00f3, t\u00f4i c\u1eaft ch\u00fang c\u1ea9n th\u1eadn, chu\u1ea9n b\u1ecb ch\u1ebf bi\u1ebfn v\u00e0 t\u1eeb t\u1eeb \u0103n c\u00e1c m\u00f3n \u0103n. T\u00f4i th\u01b0\u1eddng \u0111\u0103ng c\u00e1c k\u1ebft qu\u1ea3 tr\u00ean Facebook \u0111\u1ec3 l\u00e0m cho b\u1ea1n b\u00e8 c\u1ee7a t\u00f4i ganh t\u1ecb!”.<\/p>\n
Si\u1ebft ch\u1eb7t t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 c\u1ee7a b\u1ea1n<\/b><\/h3>\n\n<\/div>\n\nC\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch si\u1ebft c\u01a1 nh\u01b0ng n\u00f3 c\u0169ng th\u1ef1c s\u1ef1 gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i \u0111\u1ea5y.<\/p>\n<\/div>\n<\/div>\n
Chuy\u00ean gia tr\u1ecb li\u1ec7u t\u00e2m l\u00fd ng\u01b0\u1eddi Hoa K\u1ef3 Kevin Chapman s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 b\u1eafp \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u00e0o n\u0103m 1920 v\u00e0 th\u1ef1c hi\u1ec7n r\u1ea5t \u0111\u01a1n gi\u1ea3n: B\u1ea1n ph\u1ea3i th\u1eaft ch\u1eb7t c\u00e1c c\u01a1 trong 10 gi\u00e2y v\u00e0 sau \u0111\u00f3 t\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n trong 20 gi\u00e2y.<\/p>\n
Ph\u1ea3n \u1ee9ng ch\u00ednh x\u00e1c ho\u1eb7c kh\u00f4ng ph\u1ea3n \u1ee9ng g\u00ec c\u1ea3<\/b><\/h3>\n\n<\/div>\n\nH\u00e3y nh\u00ecn m\u1ecdi th\u1ee9 v\u1edbi l\u00f2ng bao dung l\u1edbn h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Susan Krauss Whitbourne, gi\u00e1o s\u01b0 c\u1ee7a Khoa T\u00e2m l\u00fd v\u00e0 Tr\u00ed n\u00e3o t\u1ea1i \u0110\u1ea1i h\u1ecdc Massachusetts Amherst, kh\u00f4ng c\u1ea7n ph\u1ea3i chi\u1ebfn \u0111\u1ea5u ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng. C\u00f4 c\u00f3 m\u1ed9t th\u1ea7n ch\u00fa \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 l\u1eb7p l\u1ea1i khi r\u01a1i v\u00e0o m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. C\u00f4 n\u00f3i: “T\u00f4i kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh”.<\/p>\n
M\u1ed9t ph\u1ea3n \u1ee9ng t\u00edch c\u1ef1c v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c s\u1ebd gi\u00fap tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 th\u1eadm ch\u00ed c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 kinh nghi\u1ec7m n\u1ebfu b\u1ea1n coi n\u00f3 nh\u01b0 m\u1ed9t th\u00e1ch th\u1ee9c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng sai l\u1ea7m c\u1ee7a m\u00ecnh trong nh\u1eefng l\u1ea7n tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n t\u1ed1t h\u01a1n v\u1ec1 sau n\u00e0y.<\/p>\n
Ng\u1eebng d\u00f2ng suy ngh\u0129 l\u1ea1i<\/b><\/h3>\n\n<\/div>\n\nD\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
\u0110\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng, h\u00e3y ghi ch\u00e9p l\u1ea1i nh\u1eefng suy ngh\u0129, t\u00ecnh hu\u1ed1ng, m\u1ed1i quan h\u1ec7 v\u1edbi con ng\u01b0\u1eddi, \u00fd t\u01b0\u1edfng b\u00e0i vi\u1ebft…<\/p>\n<\/div>\n<\/div>\n
John Duffy, m\u1ed9t nh\u00e0 t\u00e2m l\u00fd h\u1ecdc v\u1ec1 l\u00e2m s\u00e0ng, v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a m\u1ed9t cu\u1ed1n s\u00e1ch v\u1ec1 cu\u1ed9c s\u1ed1ng c\u1ee7a thanh thi\u1ebfu ni\u00ean “The Available Parent: Radical Optimism for Raising Teens and Tweens” n\u00f3i: “\u0110\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng, t\u00f4i ghi ch\u00e9p l\u1ea1i nh\u1eefng suy ngh\u0129, t\u00ecnh hu\u1ed1ng, m\u1ed1i quan h\u1ec7 v\u1edbi con ng\u01b0\u1eddi, \u00fd t\u01b0\u1edfng b\u00e0i vi\u1ebft…<\/p>\n
T\u00f4i vi\u1ebft ra v\u00e0 s\u1eafp x\u1ebfp m\u1ecdi th\u1ee9 m\u00ecnh ngh\u0129 t\u1edbi. Qu\u00e1 tr\u00ecnh s\u00e1ng t\u1ea1o n\u00e0y th\u1ef1c s\u1ef1 h\u1eefu \u00edch v\u00ec l\u00e0m cho ch\u00fang ta qu\u00ean \u0111i nh\u1eefng v\u1ea5n \u0111\u1ec1 tr\u01b0\u1edbc m\u1eaft, \u0111\u1ea7u ch\u00fang ta tr\u1edf n\u00ean r\u00f5 r\u00e0ng, minh m\u1eabn, s\u1ef1 c\u0103ng th\u1eb3ng gi\u1ea3m h\u1eb3n xu\u1ed1ng. Sau \u0111\u00f3, t\u00f4i c\u00f3 th\u1ec3 nh\u00ecn th\u1ea5y m\u1ecdi th\u1ee9 t\u1eeb g\u00f3c \u0111\u1ed9 kh\u00e1c v\u00e0 m\u1ecdi th\u1ee9 \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft d\u1ec5 d\u00e0ng h\u01a1n”.<\/p>\n
H\u00e3y th\u1eadn tr\u1ecdng khi mua nguy\u00ean li\u1ec7u cho m\u1ed9t m\u00f3n \u0103n b\u1ea1n mu\u1ed1n n\u1ea5u<\/b><\/h3>\n\n<\/div>\n\nKhi c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, nhi\u1ec1u ng\u01b0\u1eddi r\u1ea5t th\u00edch \u0103n.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd tr\u1ecb li\u1ec7u, nh\u00e0 v\u0103n, v\u00e0 gi\u00e1o vi\u00ean Jeffrey Sumber \u0111\u00e3 s\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 sau \u0111\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng: “Khi t\u00f4i c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, t\u00f4i th\u00edch \u0103n. Nh\u01b0ng n\u00f3 ph\u1ea3i l\u00e0 th\u1ee9c \u0103n l\u00e0nh m\u1ea1nh ho\u1eb7c m\u1ed9t m\u00f3n \u0103n m\u00e0 t\u00f4i ch\u01b0a bao gi\u1edd \u0103n tr\u01b0\u1edbc \u0111\u00e2y.<\/p>\n
T\u00f4i d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111i qua c\u1eeda h\u00e0ng, ch\u1ecdn ra c\u00e1c th\u00e0nh ph\u1ea7n, nguy\u00ean li\u1ec7u. Sau \u0111\u00f3, t\u00f4i c\u1eaft ch\u00fang c\u1ea9n th\u1eadn, chu\u1ea9n b\u1ecb ch\u1ebf bi\u1ebfn v\u00e0 t\u1eeb t\u1eeb \u0103n c\u00e1c m\u00f3n \u0103n. T\u00f4i th\u01b0\u1eddng \u0111\u0103ng c\u00e1c k\u1ebft qu\u1ea3 tr\u00ean Facebook \u0111\u1ec3 l\u00e0m cho b\u1ea1n b\u00e8 c\u1ee7a t\u00f4i ganh t\u1ecb!”.<\/p>\n
Si\u1ebft ch\u1eb7t t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 c\u1ee7a b\u1ea1n<\/b><\/h3>\n\n<\/div>\n\nC\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch si\u1ebft c\u01a1 nh\u01b0ng n\u00f3 c\u0169ng th\u1ef1c s\u1ef1 gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i \u0111\u1ea5y.<\/p>\n<\/div>\n<\/div>\n
Chuy\u00ean gia tr\u1ecb li\u1ec7u t\u00e2m l\u00fd ng\u01b0\u1eddi Hoa K\u1ef3 Kevin Chapman s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 b\u1eafp \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u00e0o n\u0103m 1920 v\u00e0 th\u1ef1c hi\u1ec7n r\u1ea5t \u0111\u01a1n gi\u1ea3n: B\u1ea1n ph\u1ea3i th\u1eaft ch\u1eb7t c\u00e1c c\u01a1 trong 10 gi\u00e2y v\u00e0 sau \u0111\u00f3 t\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n trong 20 gi\u00e2y.<\/p>\n
Ph\u1ea3n \u1ee9ng ch\u00ednh x\u00e1c ho\u1eb7c kh\u00f4ng ph\u1ea3n \u1ee9ng g\u00ec c\u1ea3<\/b><\/h3>\n\n<\/div>\n\nH\u00e3y nh\u00ecn m\u1ecdi th\u1ee9 v\u1edbi l\u00f2ng bao dung l\u1edbn h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Susan Krauss Whitbourne, gi\u00e1o s\u01b0 c\u1ee7a Khoa T\u00e2m l\u00fd v\u00e0 Tr\u00ed n\u00e3o t\u1ea1i \u0110\u1ea1i h\u1ecdc Massachusetts Amherst, kh\u00f4ng c\u1ea7n ph\u1ea3i chi\u1ebfn \u0111\u1ea5u ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng. C\u00f4 c\u00f3 m\u1ed9t th\u1ea7n ch\u00fa \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 l\u1eb7p l\u1ea1i khi r\u01a1i v\u00e0o m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. C\u00f4 n\u00f3i: “T\u00f4i kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh”.<\/p>\n
M\u1ed9t ph\u1ea3n \u1ee9ng t\u00edch c\u1ef1c v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c s\u1ebd gi\u00fap tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 th\u1eadm ch\u00ed c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 kinh nghi\u1ec7m n\u1ebfu b\u1ea1n coi n\u00f3 nh\u01b0 m\u1ed9t th\u00e1ch th\u1ee9c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng sai l\u1ea7m c\u1ee7a m\u00ecnh trong nh\u1eefng l\u1ea7n tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n t\u1ed1t h\u01a1n v\u1ec1 sau n\u00e0y.<\/p>\n
Ng\u1eebng d\u00f2ng suy ngh\u0129 l\u1ea1i<\/b><\/h3>\n\n<\/div>\n\nD\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
Khi c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, nhi\u1ec1u ng\u01b0\u1eddi r\u1ea5t th\u00edch \u0103n.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd tr\u1ecb li\u1ec7u, nh\u00e0 v\u0103n, v\u00e0 gi\u00e1o vi\u00ean Jeffrey Sumber \u0111\u00e3 s\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 sau \u0111\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng: “Khi t\u00f4i c\u1ea3m th\u1ea5y ch\u00e1n n\u1ea3n, t\u00f4i th\u00edch \u0103n. Nh\u01b0ng n\u00f3 ph\u1ea3i l\u00e0 th\u1ee9c \u0103n l\u00e0nh m\u1ea1nh ho\u1eb7c m\u1ed9t m\u00f3n \u0103n m\u00e0 t\u00f4i ch\u01b0a bao gi\u1edd \u0103n tr\u01b0\u1edbc \u0111\u00e2y.<\/p>\n
T\u00f4i d\u00e0nh r\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111i qua c\u1eeda h\u00e0ng, ch\u1ecdn ra c\u00e1c th\u00e0nh ph\u1ea7n, nguy\u00ean li\u1ec7u. Sau \u0111\u00f3, t\u00f4i c\u1eaft ch\u00fang c\u1ea9n th\u1eadn, chu\u1ea9n b\u1ecb ch\u1ebf bi\u1ebfn v\u00e0 t\u1eeb t\u1eeb \u0103n c\u00e1c m\u00f3n \u0103n. T\u00f4i th\u01b0\u1eddng \u0111\u0103ng c\u00e1c k\u1ebft qu\u1ea3 tr\u00ean Facebook \u0111\u1ec3 l\u00e0m cho b\u1ea1n b\u00e8 c\u1ee7a t\u00f4i ganh t\u1ecb!”.<\/p>\n
Si\u1ebft ch\u1eb7t t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 c\u1ee7a b\u1ea1n<\/b><\/h3>\n\n<\/div>\n\nC\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch si\u1ebft c\u01a1 nh\u01b0ng n\u00f3 c\u0169ng th\u1ef1c s\u1ef1 gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i \u0111\u1ea5y.<\/p>\n<\/div>\n<\/div>\n
Chuy\u00ean gia tr\u1ecb li\u1ec7u t\u00e2m l\u00fd ng\u01b0\u1eddi Hoa K\u1ef3 Kevin Chapman s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 b\u1eafp \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u00e0o n\u0103m 1920 v\u00e0 th\u1ef1c hi\u1ec7n r\u1ea5t \u0111\u01a1n gi\u1ea3n: B\u1ea1n ph\u1ea3i th\u1eaft ch\u1eb7t c\u00e1c c\u01a1 trong 10 gi\u00e2y v\u00e0 sau \u0111\u00f3 t\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n trong 20 gi\u00e2y.<\/p>\n
Ph\u1ea3n \u1ee9ng ch\u00ednh x\u00e1c ho\u1eb7c kh\u00f4ng ph\u1ea3n \u1ee9ng g\u00ec c\u1ea3<\/b><\/h3>\n\n<\/div>\n\nH\u00e3y nh\u00ecn m\u1ecdi th\u1ee9 v\u1edbi l\u00f2ng bao dung l\u1edbn h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Susan Krauss Whitbourne, gi\u00e1o s\u01b0 c\u1ee7a Khoa T\u00e2m l\u00fd v\u00e0 Tr\u00ed n\u00e3o t\u1ea1i \u0110\u1ea1i h\u1ecdc Massachusetts Amherst, kh\u00f4ng c\u1ea7n ph\u1ea3i chi\u1ebfn \u0111\u1ea5u ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng. C\u00f4 c\u00f3 m\u1ed9t th\u1ea7n ch\u00fa \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 l\u1eb7p l\u1ea1i khi r\u01a1i v\u00e0o m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. C\u00f4 n\u00f3i: “T\u00f4i kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh”.<\/p>\n
M\u1ed9t ph\u1ea3n \u1ee9ng t\u00edch c\u1ef1c v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c s\u1ebd gi\u00fap tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 th\u1eadm ch\u00ed c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 kinh nghi\u1ec7m n\u1ebfu b\u1ea1n coi n\u00f3 nh\u01b0 m\u1ed9t th\u00e1ch th\u1ee9c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng sai l\u1ea7m c\u1ee7a m\u00ecnh trong nh\u1eefng l\u1ea7n tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n t\u1ed1t h\u01a1n v\u1ec1 sau n\u00e0y.<\/p>\n
Ng\u1eebng d\u00f2ng suy ngh\u0129 l\u1ea1i<\/b><\/h3>\n\n<\/div>\n\nD\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
C\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch si\u1ebft c\u01a1 nh\u01b0ng n\u00f3 c\u0169ng th\u1ef1c s\u1ef1 gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i \u0111\u1ea5y.<\/p>\n<\/div>\n<\/div>\n
Chuy\u00ean gia tr\u1ecb li\u1ec7u t\u00e2m l\u00fd ng\u01b0\u1eddi Hoa K\u1ef3 Kevin Chapman s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n c\u01a1 b\u1eafp \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u00e0o n\u0103m 1920 v\u00e0 th\u1ef1c hi\u1ec7n r\u1ea5t \u0111\u01a1n gi\u1ea3n: B\u1ea1n ph\u1ea3i th\u1eaft ch\u1eb7t c\u00e1c c\u01a1 trong 10 gi\u00e2y v\u00e0 sau \u0111\u00f3 t\u1eadp trung v\u00e0o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n trong 20 gi\u00e2y.<\/p>\n
Ph\u1ea3n \u1ee9ng ch\u00ednh x\u00e1c ho\u1eb7c kh\u00f4ng ph\u1ea3n \u1ee9ng g\u00ec c\u1ea3<\/b><\/h3>\n\n<\/div>\n\nH\u00e3y nh\u00ecn m\u1ecdi th\u1ee9 v\u1edbi l\u00f2ng bao dung l\u1edbn h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Susan Krauss Whitbourne, gi\u00e1o s\u01b0 c\u1ee7a Khoa T\u00e2m l\u00fd v\u00e0 Tr\u00ed n\u00e3o t\u1ea1i \u0110\u1ea1i h\u1ecdc Massachusetts Amherst, kh\u00f4ng c\u1ea7n ph\u1ea3i chi\u1ebfn \u0111\u1ea5u ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng. C\u00f4 c\u00f3 m\u1ed9t th\u1ea7n ch\u00fa \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 l\u1eb7p l\u1ea1i khi r\u01a1i v\u00e0o m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. C\u00f4 n\u00f3i: “T\u00f4i kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh”.<\/p>\n
M\u1ed9t ph\u1ea3n \u1ee9ng t\u00edch c\u1ef1c v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c s\u1ebd gi\u00fap tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 th\u1eadm ch\u00ed c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 kinh nghi\u1ec7m n\u1ebfu b\u1ea1n coi n\u00f3 nh\u01b0 m\u1ed9t th\u00e1ch th\u1ee9c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng sai l\u1ea7m c\u1ee7a m\u00ecnh trong nh\u1eefng l\u1ea7n tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n t\u1ed1t h\u01a1n v\u1ec1 sau n\u00e0y.<\/p>\n
Ng\u1eebng d\u00f2ng suy ngh\u0129 l\u1ea1i<\/b><\/h3>\n\n<\/div>\n\nD\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
H\u00e3y nh\u00ecn m\u1ecdi th\u1ee9 v\u1edbi l\u00f2ng bao dung l\u1edbn h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Susan Krauss Whitbourne, gi\u00e1o s\u01b0 c\u1ee7a Khoa T\u00e2m l\u00fd v\u00e0 Tr\u00ed n\u00e3o t\u1ea1i \u0110\u1ea1i h\u1ecdc Massachusetts Amherst, kh\u00f4ng c\u1ea7n ph\u1ea3i chi\u1ebfn \u0111\u1ea5u ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng. C\u00f4 c\u00f3 m\u1ed9t th\u1ea7n ch\u00fa \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 l\u1eb7p l\u1ea1i khi r\u01a1i v\u00e0o m\u1ed9t t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng. C\u00f4 n\u00f3i: “T\u00f4i kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i t\u00ecnh hu\u1ed1ng nh\u01b0ng t\u00f4i c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh”.<\/p>\n
M\u1ed9t ph\u1ea3n \u1ee9ng t\u00edch c\u1ef1c v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c s\u1ebd gi\u00fap tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 th\u1eadm ch\u00ed c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t s\u1ed1 kinh nghi\u1ec7m n\u1ebfu b\u1ea1n coi n\u00f3 nh\u01b0 m\u1ed9t th\u00e1ch th\u1ee9c. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng sai l\u1ea7m c\u1ee7a m\u00ecnh trong nh\u1eefng l\u1ea7n tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n t\u1ed1t h\u01a1n v\u1ec1 sau n\u00e0y.<\/p>\n
Ng\u1eebng d\u00f2ng suy ngh\u0129 l\u1ea1i<\/b><\/h3>\n\n<\/div>\n\nD\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
D\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 c\u00e1ch \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Martin Seligman, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m T\u00e2m l\u00fd T\u00edch c\u1ef1c Penn, \u0111\u00e3 \u0111\u1ec1 xu\u1ea5t m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 d\u00e0ng v\u00e0 ph\u1ed5 bi\u1ebfn gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho \u0111\u1ea7u \u00f3c m\u00ecnh t\u1ec9nh t\u00e1o h\u1eb3n l\u00ean. \u0110\u00f3 l\u00e0: V\u1ed7 tay v\u00e0 h\u00e9t l\u00ean “D\u1eebng l\u1ea1i! T\u00f4i s\u1ebd suy ngh\u0129 v\u1ec1 n\u00f3 sau!”.<\/p>\n
B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111eo m\u1ed9t d\u1ea3i b\u0103ng tr\u00ean c\u1ed5 tay v\u00e0 n\u1eafm ho\u1eb7c v\u1eb7n v\u00e0o n\u00f3 b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng c\u00f3 l\u1ee3i cho b\u1ea3n th\u00e2n ho\u1eb7c khi \u0111\u1ea7u \u00f3c \u0111ang ph\u1ea3i “\u0111\u1ea5u tranh” v\u1edbi ti t\u1ec9 th\u1ee9 l\u1ed9n x\u1ed9n. S\u1eed d\u1ee5ng c\u00e1c th\u1ee7 thu\u1eadt nh\u01b0 v\u1eady \u0111\u1ec3 d\u1eebng d\u00f2ng suy ngh\u0129 v\u00e0 t\u1ea1m d\u1eebng m\u1ed9t v\u1ea5n \u0111\u1ec1 trong m\u1ed9t th\u1eddi gian. Sau \u0111\u00f3, c\u1ed1 g\u1eafng chuy\u1ec3n s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn m\u1ed9t \u0111\u1ed1i t\u01b0\u1ee3ng phi th\u01b0\u1eddng ho\u1eb7c m\u1ed9t \u0111i\u1ec1u g\u00ec kh\u00e1c vui v\u1ebb h\u01a1n”.<\/p>\n
D\u00e0nh th\u1eddi gian cho nh\u1eefng th\u1ee9 b\u1ea1n th\u00edch<\/b><\/h3>\n\n<\/div>\n\nB\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
B\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n<\/div>\n<\/div>\n
B\u00e1c s\u0129 tr\u1ecb li\u1ec7u t\u00e2m l\u00fd Amy Przeworski, “c\u00e2y vi\u1ebft” c\u1ee7a m\u1ed9t lo\u1ea1t c\u00e1c t\u1edd b\u00e1o v\u00e0 t\u1ea1p ch\u00ed nh\u01b0 Livescience.com, MSNBC, US News & World Report, The Times of India, Huffington Post, Psychcentral.com… khuy\u00ean b\u1ea1n n\u00ean c\u00f3 m\u1ed9t kho\u1ea3ng th\u1eddi gian cho b\u1ea3n th\u00e2n v\u00e0 l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec m\u00ecnh mu\u1ed1n m\u1ed7i khi c\u0103ng th\u1eb3ng.<\/p>\n
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