{"id":39994,"date":"2023-12-10T01:49:02","date_gmt":"2023-12-10T01:49:02","guid":{"rendered":"https:\/\/masterskills.org\/blog\/9-dau-hieu-nhan-biet-ban-dang-cang-thang-qua-muc.html"},"modified":"2023-12-13T08:17:45","modified_gmt":"2023-12-13T08:17:45","slug":"9-dau-hieu-nhan-biet-ban-dang-cang-thang-qua-muc","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/9-dau-hieu-nhan-biet-ban-dang-cang-thang-qua-muc.html","title":{"rendered":"9 d\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft b\u1ea1n \u0111ang c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c"},"content":{"rendered":"
\n

Stress hay c\u0103ng th\u1eb3ng l\u00e0 l\u00fd do c\u01a1 b\u1ea3n d\u1eabn t\u1edbi \u1ed1m \u0111au b\u1ec7nh t\u1eadt. Theo c\u00e1c nh\u00e0 khoa h\u1ecdc, c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn ch\u00fang ta d\u1ec5 b\u1ecb c\u1ea3m c\u00fam v\u00e0 \u0111au m\u1ecfi kh\u1eafp c\u01a1 th\u1ec3. M\u1eb7c d\u00f9 m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y stress \u1edf c\u1ea5p \u0111\u1ed9 nh\u1eb9 s\u1ebd mang l\u1ea1i m\u1ed9t s\u1ed1 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng \u1edf m\u1ee9c \u0111\u1ed9 n\u0103ng h\u01a1n, n\u00f3 c\u00f3 th\u1ec3 l\u00e0m xu\u1ea5t hi\u1ec7n nh\u1eefng tri\u1ec7u ch\u1ee9ng h\u1ebft s\u1ee9c nguy hi\u1ec3m.<\/p>\n

T\u1ea1p ch\u00ed s\u1ee9c kh\u1ecfe n\u1ed5i ti\u1ebfng WebMD gi\u1ea3i th\u00edch v\u1ec1 c\u0103ng th\u1eb3ng nh\u01b0 sau: “… b\u1ea5t k\u1ef3 m\u1ed9t s\u1ef1 thay \u0111\u1ed5i trong m\u00f4i tr\u01b0\u1eddng bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i ph\u1ea3n \u1ee9ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh h\u00e0nh vi. C\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng v\u1edbi nh\u1eefng thay \u0111\u1ed5i n\u00e0y c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t, tinh th\u1ea7n l\u1eabn c\u1ea3m x\u00fac. C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a cu\u1ed9c s\u1ed1ng. Nhi\u1ec1u t\u00ecnh hu\u1ed1ng x\u1ea3y ra v\u1edbi b\u1ea1n v\u00e0 xung quanh b\u1ea1n \u2013 v\u00e0 nhi\u1ec1u th\u1ee9 l\u00e0 do t\u1ef1 b\u1ea3n th\u00e2n b\u1ea1n g\u00e2y ra \u2013 khi\u1ebfn c\u01a1 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng. M\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 ph\u1ea3i tr\u1ea3i qua nh\u1eefng d\u1ea1ng stress c\u00f3 l\u1ee3i ho\u1eb7c c\u00f3 h\u1ea1i do t\u00e1c \u0111\u1ed9ng c\u1ee7a m\u00f4i tr\u01b0\u1eddng, c\u01a1 th\u1ec3 v\u00e0 suy ngh\u0129 c\u1ee7a ch\u00ednh m\u00ecnh”.<\/em><\/p>\n

V\u1eady m\u1ed7i khi c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c th\u00ec l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ph\u00e1t hi\u1ec7n ra? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 9 d\u1ea5u hi\u1ec7u gi\u00fap b\u1ea1n nh\u1eadn bi\u1ebft.<\/p>\n

1. \u0110au m\u1ecfi kh\u1eafp ng\u01b0\u1eddi<\/h2>\n

Ch\u00fang ta th\u01b0\u1eddng kh\u00f4ng l\u1eafng nghe “ti\u1ebfng th\u00ec th\u1ea7m” c\u1ee7a c\u01a1 th\u1ec3 cho t\u1edbi khi c\u00e1c c\u01a1n \u0111au b\u1eaft \u0111\u1ea7u “l\u00ean ti\u1ebfng”. Khi c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c, c\u01a1 th\u1ec3 s\u1ebd b\u1eaft \u0111\u1ea7u xu\u1ea5t hi\u1ec7n nh\u1eefng tri\u1ec7u ch\u1ee9ng b\u1ecb “h\u1ee7y ho\u1ea1i”, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111au b\u1ee5ng, ti\u00eau ch\u1ea3y, m\u1ee5n nh\u1ecdt, \u0111au m\u1ecfi c\u00e1c c\u01a1, \u0111au ng\u1ef1c v\u00e0 tim \u0111\u1eadp nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/p>\n

\"C\u0103ng<\/p>\n

Th\u1eadm ch\u00ed, b\u1ea1n c\u00f2n c\u1ea3m th\u1ea5y \u0111au m\u1ecfi to\u00e0n th\u00e2n, ch\u1ee9ng vi\u00eam kh\u1edbp<\/strong> ho\u00e0nh h\u00e0nh v\u00e0 c\u1ea3m gi\u00e1c c\u01a1n \u0111au \u0111\u1ea7u<\/strong> c\u00f2n d\u1eef d\u1ed9i h\u01a1n tr\u01b0\u1edbc khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o l\u00e0m ng\u01a1 \u0111\u01b0\u1ee3c.<\/p>\n

B\u1ea5t c\u1ee9 khi n\u00e0o m\u1eafc ph\u1ea3i nh\u1eefng tri\u1ec7u ch\u1ee9ng nh\u01b0 v\u1eady th\u00ec h\u00e3y c\u1ea9n th\u1eadn, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ebfu x\u1ea3y ra trong nhi\u1ec1u ng\u00e0y. B\u1edfi l\u1ebd, l\u00fac n\u00e0y, gi\u1ea3i ph\u00e1p kh\u00f4ng c\u00f2n ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng n\u1eefa m\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \u0111\u00e3 b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 bu\u1ed9c ph\u1ea3i c\u00f3 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ch\u0103m s\u00f3c ph\u00f9 h\u1ee3p th\u00ec m\u1edbi c\u00f3 th\u1ec3 nhanh ch\u00f3ng h\u1ed3i ph\u1ee5c.<\/p>\n

Ch\u1ea5p nh\u1eadn v\u00e0 nh\u1eadn th\u1ee9c nh\u1eefng thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3, sau \u0111\u00f3, cam k\u1ebft thay \u0111\u1ed5i ch\u00ednh l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t stress.<\/p>\n

2. Ng\u1ee7 kh\u00f4ng ngon<\/h2>\n

M\u1ecdi s\u1ef1 bi\u1ebfn \u0111\u1ed9ng trong chu k\u1ef3 gi\u1ea5c ng\u1ee7, bao g\u1ed3m ng\u1ee7 qu\u00e1 nhi\u1ec1u do ki\u1ec7t s\u1ee9c hay bu\u1ed3n ng\u1ee7 \u0111\u1ec1u c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c quan t\u00e2m \u0111\u00fang m\u1ee9c. Thi\u1ec1n, t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh l\u00e0 nh\u1eefng gi\u1ea3i ph\u00e1p ph\u00f9 h\u1ee3p.<\/p>\n

Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng \u1edf \u0111\u00e2y l\u00e0 b\u1ea1n c\u1ea7n t\u00ecm ra g\u1ed1c r\u1ec5 c\u1ee7a v\u1ea5n \u0111\u1ec1. C\u00f3 ph\u1ea3i b\u1ea1n lo l\u1eafng qu\u00e1 nhi\u1ec1u v\u00e0o bu\u1ed5i t\u1ed5i? Khi ng\u1ee7, b\u1ea1n c\u00f3 th\u01b0\u1eddng xuy\u00ean g\u1eb7p \u00e1c m\u1ed9ng? Hay nh\u1eefng g\u00ec x\u1ea3y ra trong ng\u00e0y l\u1ea1i \u0111\u01b0\u1ee3c t\u00e1i hi\u1ec7n trong ti\u1ec1m th\u1ee9c c\u1ee7a b\u1ea1n?<\/p>\n

Li\u00ean t\u1ee5c bu\u1ed3n ng\u1ee7 ho\u1eb7c thi\u1ebfu ng\u1ee7 \u0111\u1ec1u c\u00f3 nh\u1eefng t\u00e1c \u0111\u1ed9ng kh\u00f4ng t\u1ed1t \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe, \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u00e0m m\u1ea5t \u0111i tr\u1ea1ng th\u00e1i y\u00ean b\u00ecnh c\u1ee7a t\u00e2m tr\u00ed. \u0110\u1ed3ng th\u1eddi \u0111\u00e2y c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ee9 \u0111\u1ea7u ti\u00ean b\u1ecb \u1ea3nh h\u01b0\u1edfng n\u1ebfu b\u1ea1n b\u1eaft \u0111\u1ea7u b\u1ecb stress.<\/p>\n

3. C\u00e2n n\u1eb7ng kh\u00f4ng \u1ed5n \u0111\u1ecbnh<\/h2>\n

B\u1ea1n c\u00f3 th\u01b0\u1eddng xuy\u00ean b\u1ecf b\u1eefa hay \u0103n qu\u00e1 nhi\u1ec1u?<\/p>\n

S\u1ef1 thay \u0111\u1ed5i trong kh\u1ea9u v\u1ecb \u0103n u\u1ed1ng ch\u00ednh l\u00e0 t\u00edn hi\u1ec7u cho th\u1ea5y con ng\u01b0\u1eddi b\u1ea1n, c\u1ea3 th\u1ec3 x\u00e1c, tinh th\u1ea7n v\u00e0 c\u1ea3m x\u00fac \u0111ang thay \u0111\u1ed5i. Khi r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng, n\u00f3 s\u1ebd khi\u1ebfn cho qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3 b\u1ecb ch\u1eadm l\u1ea1i v\u00e0 m\u1ed9t s\u1ed1 ng\u01b0\u1eddi s\u1ebd b\u1eaft \u0111\u1ea7u t\u0103ng c\u00e2n r\u1ea5t nhanh. Trong khi \u0111\u00f3, nhi\u1ec1u ng\u01b0\u1eddi kh\u00e1c l\u1ea1i b\u1ecb gi\u1ea3m c\u00e2n \u0111\u00e1ng k\u1ec3 n\u1ebfu qu\u00e1 lo l\u1eafng.<\/p>\n

\"C\u0103ng<\/p>\n

\u00a0<\/div>\n

Theo c\u00e1c nh\u00e0 khoa h\u1ecdc, khi b\u1ecb stress, c\u00e1c t\u1ebf b\u00e0o kh\u00f4ng nh\u1eadn \u0111\u1ee7 l\u01b0\u1ee3ng oxy c\u1ea7n thi\u1ebft. B\u00ean c\u1ea1nh \u0111\u00f3, do th\u1ef1c ph\u1ea9m ch\u00ednh l\u00e0 ngu\u1ed3n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng n\u00ean b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec b\u1ea1n \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 c\u0169ng ph\u1ea3n \u00e1nh c\u00e1ch m\u00e0 c\u01a1 th\u1ec3 s\u1ebd th\u1ef1c hi\u1ec7n c\u00e1c ch\u1ee9c n\u0103ng c\u1ee7a m\u00ecnh. Minh ch\u1ee9ng l\u00e0 khi \u0103n qu\u00e1 nhi\u1ec1u \u0111\u1ed3 ng\u1ecdt hay thi\u1ebfu ch\u1ea5t dinh d\u01b0\u1ee1ng th\u00ec c\u01a1 th\u1ec3 \u0111\u1ec1u c\u00f3 nh\u1eefng thay \u0111\u1ed5i r\u00f5 r\u1ec7t.<\/p>\n

C\u01a1 th\u1ec3 c\u0169ng gi\u1ed1ng nh\u01b0 m\u1ed9t c\u1ed7 m\u00e1y v\u1eady v\u00e0 c\u00e1ch m\u00e0 ch\u00fang ta \u0111\u1ed1i x\u1eed v\u1edbi n\u00f3 \u0111\u1ec1u \u0111\u01b0\u1ee3c d\u1ef1a tr\u00ean n\u0103ng l\u1ef1c tinh th\u1ea7n trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e1c v\u1ea5n \u0111\u1ec1 c\u1ea3m x\u00fac.<\/p>\n

4. Suy ngh\u0129 nhi\u1ec1u v\u00e0 kh\u00f4ng th\u1ec3 d\u1eebng l\u1ea1i<\/h2>\n

N\u1ebfu kh\u00f4ng th\u1ec3 d\u1eebng suy ngh\u0129 v\u1ec1 c\u00f4ng vi\u1ec7c, t\u00e0i ch\u00ednh v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 t\u00ecm ki\u1ebfm s\u1ef1 c\u00e2n b\u1eb1ng th\u00ec \u0111i\u1ec1u n\u00e0y ch\u1ee9ng t\u1ecf, b\u1ea1n \u0111ang \u0111\u1ec3 cho c\u0103ng th\u1eb3ng ki\u1ec3m so\u00e1t cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n

Mark Twain \u0111\u00e3 t\u1eebng n\u00f3i: “Lo l\u1eafng gi\u1ed1ng nh\u01b0 vi\u1ec7c ph\u1ea3i tr\u1ea3 m\u1ed9t kho\u1ea3n n\u1ee3 m\u00e0 b\u1ea1n kh\u00f4ng h\u1ec1 n\u1ee3”.<\/em> B\u1ea1n kh\u00f4ng th\u1ec3 n\u00e0o t\u00ecm ra gi\u1ea3i ph\u00e1p cho t\u1edbi khi b\u1ea1n t\u00e1ch m\u00ecnh ra kh\u1ecfi v\u1ea5n \u0111\u1ec1.<\/p>\n

N\u1ebfu c\u1ee9 m\u00e3i \u0111\u1ec3 cho c\u0103ng th\u1eb3ng l\u1ea5n \u00e1t th\u00ec t\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1eafc ph\u1ea3i nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m l\u00fd v\u00e0 g\u00e2y t\u1ed5n h\u1ea1i t\u1edbi c\u01a1 th\u1ec3.<\/p>\n

5. M\u1ea5t ki\u00ean nh\u1eabn<\/h2>\n

M\u1ed9t trong nh\u1eefng tri\u1ec7u ch\u1ee9ng \u0111\u1ea7u ti\u00ean c\u1ee7a vi\u1ec7c b\u1ecb c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c \u0111\u00f3 l\u00e0 kh\u00f4ng th\u1ec3 ki\u00ean nh\u1eabn hay tha th\u1ee9 cho ng\u01b0\u1eddi kh\u00e1c. Gia \u0111\u00ecnh, b\u1ea1n b\u00e8, \u0111\u1ed3ng nghi\u1ec7p s\u1ebd ph\u1ea3i g\u00e1nh ch\u1ecbu c\u01a1n th\u1ecbnh n\u1ed9 c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, sau c\u00f9ng th\u00ec ch\u00ednh b\u1ea1n m\u1edbi l\u00e0 ng\u01b0\u1eddi b\u1ecb c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh gi\u00e0y v\u00f2 nhi\u1ec1u nh\u1ea5t.<\/p>\n

Qu\u00e1 kh\u00f3 \u0111\u1ec3 g\u00e1nh v\u00e1c t\u1ea5t c\u1ea3 nh\u1eefng chuy\u1ec7n x\u1ea3y ra tr\u00ean th\u1ebf gi\u1edbi ch\u1ec9 b\u1eb1ng \u0111\u00f4i vai c\u1ee7a b\u1ea1n. Do v\u1eady, h\u00e3y ch\u1ea5p nh\u1eadn b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 y\u00eau c\u1ea7u s\u1ef1 gi\u00fap \u0111\u1ee1. M\u1ea5t ki\u00ean nh\u1eabn v\u1edbi ch\u00ednh m\u00ecnh v\u00e0 v\u1edbi ng\u01b0\u1eddi kh\u00e1c ch\u00ednh l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n c\u1ea7n s\u1ed1ng ch\u1eadm l\u1ea1i.<\/p>\n

6. T\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng<\/h2>\n

S\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a ch\u00fang ta b\u1ecb t\u00e1c \u0111\u1ed9ng khi c\u0103ng th\u1eb3ng d\u00e2ng cao. N\u1ebfu c\u00f3 l\u00fac th\u1ea5y vui, thi tho\u1ea3ng l\u1ea1i kh\u00f3c ho\u1eb7c n\u1ed5i gi\u1eadn \u0111\u1ed9t ng\u1ed9t, r\u1ed3i l\u1ea1i tr\u1ea7m ng\u00e2m, suy ngh\u0129 th\u00ec ch\u1ee9ng t\u1ecf hormone trong c\u01a1 th\u1ec3 b\u1ea1n \u0111ang thay \u0111\u1ed5i do stress qu\u00e1 m\u1ee9c.<\/p>\n

\"C\u0103ng<\/p>\n

\u0110\u1eebng d\u1ed3n n\u00e9t c\u1ea3m x\u00fac v\u00e0o b\u00ean trong v\u00e0 \u00f4m \u0111\u1ed3m m\u1ecdi th\u1ee9 v\u00ec ch\u00ednh b\u1ea1n s\u1ebd l\u00e0m t\u1ed5n th\u01b0\u01a1ng b\u1ea1n. Thay v\u00ec nh\u01b0 v\u1eady, h\u00e3y m\u1edf l\u00f2ng, tr\u00f2 chuy\u1ec7n v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c v\u00e0 d\u00e0nh th\u1eddi gian t\u00ecm hi\u1ec3u \u0111i\u1ec1u g\u00ec th\u1ef1c s\u1ef1 \u0111ang khi\u1ebfn m\u00ecnh c\u00f3 c\u00e1ch c\u01b0 x\u1eed nh\u01b0 v\u1eady.<\/p>\n

\u00a0<\/div>\n

C\u0103ng th\u1eb3ng kh\u00f4ng \u0111\u01a1n gi\u1ea3n ch\u1ec9 h\u1ee7y ho\u1ea1i c\u01a1 th\u1ec3 m\u00e0 n\u00f3 c\u00f2n g\u00e2y t\u1ed5n h\u1ea1i t\u1edbi c\u00e1c m\u1ed1i quan h\u1ec7 c\u1ee7a b\u1ea1n v\u1edbi gia \u0111\u00ecnh, b\u1ea1n b\u00e8; gia t\u0103ng c\u00e1c tri\u1ec7u ch\u1ee9ng r\u1ed1i lo\u1ea1n lo \u00e2u (anxiety disorder), r\u1ed1i lo\u1ea1n \u00e1m \u1ea3nh c\u01b0\u1ee1ng ch\u1ebf (obsessive compulsive disorder), khi\u1ebfn ch\u00fang ta d\u1ec5 r\u01a1i v\u00e0o nghi\u1ec7n ng\u1eadp (r\u01b0\u1ee3u, c\u00e1c ch\u1ea5t k\u00edch th\u00edch, t\u00ecnh d\u1ee5c hay fast-food) v\u00e0 nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe tinh th\u1ea7n kh\u00e1c.<\/p>\n

7. \u0110\u1ee9ng ng\u1ed3i kh\u00f4ng y\u00ean<\/h2>\n

Kh\u00f4ng th\u1ec3 ng\u1ed3i y\u00ean m\u1ed9t ch\u1ed7 l\u00e0 d\u1ea5u hi\u1ec7u r\u00f5 r\u00e0ng c\u1ee7a vi\u1ec7c b\u1ea1n \u0111ang b\u1ecb c\u0103ng th\u1eb3ng. B\u1ea1n n\u00f3i nhi\u1ec1u, li\u00ean t\u1ee5c v\u00f2 \u0111\u1ea7u b\u1ee9t tai, xoa tay, \u0111i \u0111i l\u1ea1i l\u1ea1i hay \u0111\u1ea7u \u00f3c r\u1ed1i b\u1eddi b\u1edfi r\u1ea5t nhi\u1ec1u suy ngh\u0129…. Ph\u1ea3i d\u1eebng l\u1ea1i ngay n\u1ebfu kh\u00f4ng, c\u0103ng th\u1eb3ng s\u1ebd ki\u1ec3m so\u00e1t b\u1ea1n.<\/p>\n

Thi tho\u1ea3ng, t\u00e2m tr\u00ed l\u00e0 k\u1ebb th\u00f9 \u0111\u00e1ng s\u1ee3 nh\u1ea5t. B\u1edfi l\u1ebd, khi mang t\u00e2m tr\u1ea1ng lo l\u1eafng v\u00e0 b\u1ea3n th\u00e2n kh\u00f4ng th\u1ec3 t\u1ef1 th\u01b0 gi\u00e3n b\u1eb1ng vi\u1ec7c \u0111\u1ecdc m\u1ed9t cu\u1ed1n s\u00e1ch, \u0111i d\u1ea1o hay nghe nh\u1ea1c th\u00ec ch\u1ee9ng t\u1ecf r\u1eb1ng, n\u1ed7i s\u1ee3 v\u00e0 lo \u00e2u \u0111ang bao tr\u00f9m to\u00e0n b\u1ed9 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n.<\/p>\n

Stress s\u1ebd khi\u1ebfn cho c\u1ea3m x\u00fac c\u1ee7a ch\u00fang ta b\u1ecb x\u00e1o tr\u1ed9n v\u00e0 d\u1ea7n d\u1ea7n s\u1ebd g\u00e2y t\u00e1c \u0111\u1ed9ng x\u1ea5u t\u1edbi nh\u1eefng b\u1ed9 ph\u1eadn kh\u00e1c tr\u00ean c\u01a1 th\u1ec3.<\/p>\n

8. R\u1ee5ng t\u00f3c<\/h2>\n

Theo b\u00e1c s\u0129 y khoa Carolyn Jacob, \u0111\u1ed3ng th\u1eddi c\u0169ng l\u00e0 nh\u00e0 s\u00e1ng l\u1eadp v\u00e0 gi\u00e1m \u0111\u1ed1c c\u1ee7a b\u1ec7nh vi\u1ec7n da li\u1ec5u v\u00e0 ph\u1eabu thu\u1eadt th\u1eabm m\u1ef9 Chicago th\u00ec “ch\u00fang ta th\u01b0\u1eddng r\u1ee5ng 100 s\u1ee3i t\u00f3c m\u1ed7i ng\u00e0y. \u0110a ph\u1ea7n kh\u00f4ng ai nh\u1eadn ra \u0111i\u1ec1u n\u00e0y c\u1ea3. Thi tho\u1ea3ng, c\u0103ng th\u1eb3ng \u1edf m\u1ed9t m\u1ee9c \u0111\u1ed9 n\u00e0o \u0111\u00f3 c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ef1 thay \u0111\u1ed5i trong c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd h\u1ecdc h\u00e0ng ng\u00e0y c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 khi\u1ebfn t\u00f3c r\u1ee5ng nhi\u1ec1u h\u01a1n. Sau \u0111\u00f3, kho\u1ea3ng 3 \u0111\u1ebfn 4 th\u00e1ng (c\u00f3 th\u1ec3 l\u00e2u h\u01a1n) th\u00ec hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y c\u00e0ng tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng (t\u00f3c r\u1ee5ng nhi\u1ec1u h\u01a1n h\u1eb3n). \u0110\u00e2y l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 \u0111\u00e1ng b\u00e1o \u0111\u1ed9ng”.<\/em><\/p>\n

\"C\u0103ng<\/p>\n

Th\u1ebf n\u00ean, n\u1ebfu m\u1ed9t kho\u1ea3ng th\u1eddi gian n\u00e0o \u0111\u00f3, t\u00f3c c\u1ee7a b\u1ea1n b\u1ecb r\u1ee5ng nhi\u1ec1u m\u1ed9t c\u00e1ch b\u1ea5t th\u01b0\u1eddng th\u00ec \u0111\u00e3 \u0111\u1ebfn l\u00fac b\u1ea1n c\u1ea7n ch\u0103m s\u00f3c k\u1ef9 h\u01a1n cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a m\u00ecnh.<\/p>\n

9. Suy gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c<\/h2>\n

Suy gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi m\u1eafc ph\u1ea3i n\u1ebfu qu\u00e1 c\u0103ng th\u1eb3ng. Th\u1eadm ch\u00ed, h\u1ecd kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c hay c\u00e1c h\u00e0nh \u0111\u1ed9ng quan t\u00e2m th\u01b0\u1eddng ng\u00e0y t\u1edbi b\u1ea1n \u0111\u1eddi n\u1eefa.<\/p>\n

H\u00e3y ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n ch\u1ee9 \u0111\u1eebng \u0111\u1ec3 nh\u1eefng ng\u01b0\u1eddi xung quanh b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi \u0111i\u1ec1u \u0111\u00f3. H\u00e3y chia s\u1ebb c\u00e1c v\u1ea5n \u0111\u1ec1 m\u00e0 b\u1ea1n g\u1eb7p ph\u1ea3i cho ng\u01b0\u1eddi th\u00e2n \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 c\u1ea3m th\u00f4ng v\u00e0 c\u00f9ng t\u00ecm c\u00e1ch gi\u1ea3i quy\u1ebft. M\u1ed9t khi b\u1ea1n c\u1edfi m\u1edf v\u1ea5n \u0111\u1ec1 th\u00ec s\u1ebd kh\u00f4ng c\u00f2n b\u1ea5t c\u1ee9 \u00e1p l\u1ef1c n\u00e0o c\u00f3 th\u1ec3 l\u1ea5n \u00e1t b\u1ea1n.<\/p>\n

Cu\u1ed9c s\u1ed1ng thi tho\u1ea3ng s\u1ebd th\u1eed th\u00e1ch ch\u00fang ta \u1edf m\u1ed9t m\u1ee9c \u0111\u1ed9 n\u00e0o \u0111\u00f3 v\u00e0 ch\u00fang ta c\u0169ng li\u00ean t\u1ee5c \u0111\u1eb7t ra nh\u1eefng \u0111\u00f2i h\u1ecfi h\u1ebft s\u1ee9c kh\u1eafc nghi\u1ec7t \u0111\u1ed1i v\u1edbi th\u1ec3 x\u00e1c, \u0111\u1eddi s\u1ed1ng c\u1ea3m x\u00fac v\u00e0 tinh th\u1ea7n c\u1ee7a m\u00ecnh. Th\u1ebf n\u00ean, nhi\u1ec7m v\u1ee5 c\u1ee7a b\u1ea1n \u0111\u00f3 l\u00e0 h\u00e3y t\u1ef1 ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n v\u00e0 nh\u1eadn bi\u1ebft \u0111\u00e2u m\u1edbi l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng th\u1eadt s\u1ef1.<\/p>\n

H\u00e3y l\u1eafng nghe nh\u1eefng thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 t\u00ecm c\u00e1ch ki\u1ec3m so\u00e1t v\u1ea5n \u0111\u1ec1 ngay khi ch\u00fang m\u1edbi xu\u1ea5t hi\u1ec7n. Cu\u1ed9c \u0111\u1eddi ng\u1eafn l\u1eafm n\u1ebfu c\u1ee9 m\u00e3i ch\u00ecm \u0111\u1eafm trong m\u1edb h\u1ed7n \u0111\u1ed9n k\u00e9o d\u00e0i.<\/p>\n

\u00a0<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Stress hay c\u0103ng th\u1eb3ng l\u00e0 l\u00fd do c\u01a1 b\u1ea3n d\u1eabn t\u1edbi \u1ed1m \u0111au b\u1ec7nh t\u1eadt. Theo c\u00e1c nh\u00e0 khoa h\u1ecdc, c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch, khi\u1ebfn ch\u00fang ta d\u1ec5 b\u1ecb c\u1ea3m c\u00fam v\u00e0 \u0111au m\u1ecfi kh\u1eafp c\u01a1 th\u1ec3. M\u1eb7c d\u00f9 m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y stress \u1edf c\u1ea5p \u0111\u1ed9 nh\u1eb9 s\u1ebd mang l\u1ea1i m\u1ed9t s\u1ed1 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng \u1edf m\u1ee9c \u0111\u1ed9 n\u0103ng h\u01a1n, n\u00f3 c\u00f3 th\u1ec3 l\u00e0m xu\u1ea5t hi\u1ec7n nh\u1eefng tri\u1ec7u ch\u1ee9ng h\u1ebft s\u1ee9c nguy hi\u1ec3m.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39994"}],"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=39994"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39994\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=39994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=39994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=39994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}