{"id":4676,"date":"2023-11-29T22:49:32","date_gmt":"2023-11-29T22:49:32","guid":{"rendered":"https:\/\/masterskills.org\/blog\/?p=4676"},"modified":"2023-11-30T02:09:38","modified_gmt":"2023-11-30T02:09:38","slug":"cach-quan-ly-cam-xuc-cua-ban-chi-trong-60-giay","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/cach-quan-ly-cam-xuc-cua-ban-chi-trong-60-giay.html","title":{"rendered":"C\u00e1ch qu\u1ea3n l\u00fd c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n ch\u1ec9 trong 60 gi\u00e2y"},"content":{"rendered":"

C\u1ea3m x\u00fac chi\u1ebfm m\u1ed9t ph\u1ea7n l\u1edbn trong cu\u1ed9c s\u1ed1ng c\u1ee7a ch\u00fang ta – c\u1ea3m x\u00fac quy\u1ebft \u0111\u1ecbnh ph\u1ea7n l\u1edbn suy ngh\u0129, \u00fd \u0111\u1ecbnh v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 h\u00e0nh \u0111\u1ed9ng c\u1ee7a ch\u00fang ta.<\/p>\n

C\u1ea3m x\u00fac \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u00e1i \u0111\u1ed9 v\u00e0 ph\u00e1n \u0111o\u00e1n, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn quy\u1ebft \u0111\u1ecbnh. V\u00e0 m\u1ecdi c\u1ea3m x\u00fac \u0111\u1ec1u c\u00f3 m\u1ed9t m\u1ed9t lo\u1ea1i k\u00edch ho\u1ea1t, ch\u00fang ta th\u1ea5y ph\u1ea5n kh\u00edch khi c\u00f3 m\u1ed9t c\u01a1 h\u1ed9i m\u1edbi, ch\u00fang ta c\u1ea3m th\u1ea5y m\u00ecnh c\u1ea7n hy sinh khi ch\u00fang ta y\u00eau.<\/p>\n

Nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng c\u1ea3m x\u00fac t\u00edch c\u1ef1c, nh\u01b0 h\u1ea1nh ph\u00fac, tho\u1ea3i m\u00e1i, h\u00e0i l\u00f2ng v\u00e0 th\u1ecfa m\u00e3n s\u1ebd gi\u00fap ch\u00fang ta \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh, cho ph\u00e9p ch\u00fang ta xem x\u00e9t nhi\u1ec1u kh\u00eda c\u1ea1nh h\u01a1n v\u00e0 quy\u1ebft \u0111\u1ecbnh nhanh h\u01a1n.<\/p>\n

Nh\u1eefng c\u1ea3m x\u00fac m\u00e3nh li\u1ec7t th\u00ec c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng l\u1ea5n \u00e1t l\u00fd tr\u00ed v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn h\u00e0nh vi.<\/p>\n

Nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, nh\u01b0 gi\u1eadn d\u1eef, ghen t\u1ecb ho\u1eb7c cay \u0111\u1eafng c\u00f3 xu h\u01b0\u1edbng \u0111i qu\u00e1 t\u1ea7m ki\u1ec3m so\u00e1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau khi nh\u1eefng c\u1ea3m x\u00fac n\u00e0y \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t.<\/p>\n

Khi ch\u00fang ta h\u00e0nh \u0111\u1ed9ng qu\u00e1 nhanh theo c\u1ea3m x\u00fac ho\u1eb7c h\u00e0nh \u0111\u1ed9ng sai lo\u1ea1i c\u1ea3m x\u00fac, ch\u00fang ta th\u01b0\u1eddng \u0111\u01b0a ra nh\u1eefng quy\u1ebft \u0111\u1ecbnh sai l\u1ea7m m\u00e0 sau n\u00e0y s\u1ebd c\u1ea3m th\u1ea5y h\u1ed1i h\u1eadn.<\/p>\n

Gi\u00e0nh quy\u1ec1n ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac s\u1ebd gi\u00fap b\u1ea1n \u0111\u01b0a ra nh\u1eefng quy\u1ebft \u0111\u1ecbnh v\u00e0 nh\u1eefng ph\u00e1n \u0111o\u00e1n s\u00e1ng su\u1ed1t h\u01a1n, logic h\u01a1n d\u00f9ng b\u1ed9 n\u00e3o nhi\u1ec1u h\u01a1n.<\/p>\n

Nhi\u1ec1u nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u1ecbnh ngh\u0129a: ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac l\u00e0 kh\u1ea3 n\u0103ng t\u0103ng ho\u1eb7c gi\u1ea3m c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n khi c\u1ea7n thi\u1ebft, kh\u1ea3 n\u0103ng bi\u1ebft b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y nh\u01b0 th\u1ebf n\u00e0o v\u00e0 ph\u1ea3i l\u00e0m g\u00ec trong b\u1ea5t k\u1ef3 m\u00f4i tr\u01b0\u1eddng n\u00e0o.<\/p>\n

Gi\u00e1o s\u01b0 Kris Lee, Ed.D n\u00f3i r\u1eb1ng:\u00a0“\u0110i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac c\u00f3 ngh\u0129a l\u00e0 t\u1eadp ki\u1ec3m so\u00e1t xung l\u1ef1c.”<\/i><\/p>\n

Kris n\u00f3i:\u00a0“Khi c\u00f3 \u0111i\u1ec1u g\u00ec \u0111\u00f3 x\u1ea3y ra, b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta s\u1ebd ph\u1ea3n \u1ee9ng t\u1ef1 \u0111\u1ed9ng. H\u1ea1ch h\u1ea1nh nh\u00e2n l\u00e0 m\u1ed9t ph\u1ea7n nh\u1ecf trong b\u1ed9 n\u00e3o gi\u00fap ch\u00fang ta quy\u1ebft \u0111\u1ecbnh ph\u1ea3n \u1ee9ng chi\u1ebfn hay ch\u1ea1y. Ch\u00fang ta ph\u1ea3i tr\u00e1nh \u0111i nh\u1eefng c\u00e1i b\u1eaby c\u1ee7a c\u1ea3m x\u00fac \u0111\u01a1n thu\u1ea7n khi\u1ebfn ch\u00fang ta c\u00f3 th\u1ec3 ph\u1ea3n \u1ee9ng th\u00e1i qu\u00e1.”<\/i><\/p>\n

B\u00e0 gi\u1ea3i th\u00edch:\u00a0“Khi ch\u00fang ta tr\u00ec ho\u00e3n m\u1ed9t ch\u00fat, ch\u00fang ta c\u00f3 quy\u1ec1n truy c\u1eadp v\u00e0o th\u00f9y tr\u00e1n c\u1ee7a b\u1ed9 n\u00e3o, n\u01a1i gi\u00fap ch\u00fang ta l\u00fd lu\u1eadn, gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 v\u00e0 \u0111\u01b0a ra quan \u0111i\u1ec3m t\u1ed1t h\u01a1n. Ch\u00fang ta kh\u00f4ng bao gi\u1edd m\u1eafc v\u00e0o nh\u1eefng c\u00e1i b\u1eaby c\u1ee7a c\u1ea3m x\u00fac \u0111\u01a1n thu\u1ea7n n\u1eefa.”<\/i><\/p>\n

Nh\u1eefng c\u1ea3m x\u00fac m\u00e3nh li\u1ec7t c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng l\u1ea5n \u00e1t c\u00e1c gi\u00e1c quan v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn h\u00e0nh vi c\u1ee7a ch\u00fang ta. May m\u1eafn thay, b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh, khi ch\u00fang qu\u00e1 m\u1ea1nh m\u1ebd v\u00e0 li\u00ean t\u1ee5c d\u1eabn \u0111\u1ebfn ph\u1ea3n \u1ee9ng th\u00e1i qu\u00e1 ho\u1eb7c \u0111\u01b0a ra nh\u1eefng quy\u1ebft \u0111\u1ecbnh m\u00e0 sau n\u00e0y b\u1ea1n s\u1ebd h\u1ed1i ti\u1ebfc.<\/p>\n

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Tr\u01b0\u1edbc khi mu\u1ed1n l\u00e0m g\u00ec h\u00e3y ch\u1edd 60 gi\u00e2y.<\/b><\/p>\n

B\u00e1c s\u0129 Amelia Aldao, Ti\u1ebfn s\u0129, nh\u00e0 tr\u1ecb li\u1ec7u v\u00e0 Ng\u01b0\u1eddi s\u00e1ng l\u1eadp c\u1ee7a Together CBT khuy\u00ean ch\u00fang ta n\u00ean \u0111\u1ee3i 60 gi\u00e2y tr\u01b0\u1edbc khi l\u00e0m b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac t\u1ed1t h\u01a1n. B\u00e0 \u0111\u00e3 m\u1ea5t c\u1ea3 th\u1eadp k\u1ef7 m\u1edbi c\u00f3 th\u1ec3 nghi\u00ean c\u1ee9u ra c\u00e1ch gi\u00fap m\u1ecdi ng\u01b0\u1eddi \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac t\u1ed1t h\u01a1n.<\/p>\n

“\u0110\u00f3, ch\u1ec9 \u0111\u01a1n gi\u1ea3n v\u1eady th\u00f4i: H\u00e3y ch\u1edd \u0111\u1ee3i. B\u1ea5m n\u00fat t\u1ea1m d\u1eebng. \u0110\u1eebng l\u00e0m g\u00ec h\u1ebft. \u0110\u1eb7c bi\u1ec7t, d\u1eebng nghe theo c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n: \u0111\u1eebng g\u1eedi c\u00e1i tin nh\u1eafn t\u1ee9c gi\u1eadn c\u1ee7a b\u1ea1n \u0111i, \u0111\u1eebng t\u1eeb ch\u1ed1i l\u1eddi m\u1eddi thuy\u1ebft tr\u00ecnh t\u1ea1i c\u00f4ng ty, \u0111\u1eebng n\u00f3i r\u1eb1ng trong tu\u1ea7n n\u00e0y c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd r\u1ea5t b\u1eadn r\u1ed9n, \u0111\u1eebng g\u1eedi email c\u00f3 l\u1eddi l\u1ebd khi\u00eau kh\u00edch cho s\u1ebfp. \u0110\u1eebng!”<\/i><\/p>\n

T\u1ea1m d\u1eebng tr\u01b0\u1edbc khi ph\u1ea3n \u1ee9ng c\u00f3 l\u1ebd l\u00e0 m\u1ed9t trong nh\u1eefng \u0111i\u1ec1u kh\u00f3 kh\u0103n nh\u1ea5t. Trong nhi\u1ec1u t\u00ecnh hu\u1ed1ng, c\u1ea3m x\u00fac khi\u1ebfn ch\u00fang ta ph\u1ea3i nh\u01b0\u1ee3ng b\u1ed9, nghe theo ch\u1ec9 th\u1ecb c\u1ee7a n\u00f3 v\u00e0 r\u1ed3i v\u00e0i ph\u00fat sau n\u00f3 khi\u1ebfn ch\u00fang ta ph\u1ea3i th\u1ea5t v\u1ecdng.<\/p>\n

\u0110\u1ec3 c\u00f3 th\u1ec3 v\u01b0\u1ee3t qua c\u1ea3m x\u00fac m\u1ea1nh m\u1ebd \u0111\u00f3, \u0111\u1ec3 ch\u00fang ta kh\u00f4ng nhanh nh\u1ea3u h\u00e0nh \u0111\u1ed9ng, Amelia n\u00f3i r\u1eb1ng ch\u00fang ta n\u00ean c\u1ed1 g\u1eafng gi\u1eef c\u1ea3m x\u00fac.<\/p>\n

“N\u1ebfu b\u1ea1n gi\u1ed1ng nhi\u1ec1u ng\u01b0\u1eddi ngo\u00e0i kia, c\u1ea3m th\u1ea5y \u0111\u00e2y l\u00e0 m\u1ed9t \u0111i\u1ec1u h\u1ebft s\u1ee9c kh\u00f3 kh\u0103n, th\u00ec h\u00e3y b\u1ea5m gi\u1edd. Nghi\u00eam t\u00fac \u0111\u00f3. Khi b\u1ea1n c\u1ea3m th\u1ea5y c\u1ea3m x\u00fac qu\u00e1 d\u00e2ng tr\u00e0o, h\u00e3y l\u1ea5y \u0111i\u1ec7n tho\u1ea1i ra hay \u0111\u1ed3ng h\u1ed3 c\u0169ng \u0111\u01b0\u1ee3c, b\u1eaft \u0111\u1ea7u \u0111\u1ebfm ng\u01b0\u1ee3c 60 gi\u00e2y. Ch\u00fa \u00fd \u0111\u1ebfn c\u01a1 th\u1ec3 v\u00e0 suy ngh\u0129 v\u00e0 m\u1ecdi th\u1ee9 trong tr\u1ea3i nghi\u1ec7m c\u1ee7a b\u1ea1n.”<\/i><\/p>\n

T\u1ea5t c\u1ea3 ch\u00fang ta \u0111\u1ec1u ch\u1ecbu \u0111\u1ef1ng nh\u1eefng ph\u1ea3n \u1ee9ng th\u00e1i qu\u00e1 c\u1ee7a c\u1ea3m x\u00fac. \u1ede m\u1ee9c t\u1ed3i t\u1ec7 nh\u1ea5t, ch\u00fang ta th\u01b0\u1eddng tr\u1ea3i qua c\u0103ng th\u1eb3ng, lo l\u1eafng, nghi ng\u1edd b\u1ea3n th\u00e2n, thi\u1ebfu ki\u00ean nh\u1eabn, c\u00e1u k\u1ec9nh v\u00e0 ph\u00f2ng th\u1ee7. Ch\u00fang ta c\u00f3 xu h\u01b0\u1edbng m\u1ea5t t\u1eadp trung khi kh\u00f4ng th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac v\u00e0 m\u1ecdi th\u1ee9 nhanh ch\u00f3ng v\u01b0\u1ee3t kh\u1ecfi t\u1ea7m ki\u1ec3m so\u00e1t. C\u1ea3m x\u00fac b\u1eaft \u0111\u1ea7u tu\u00f4n tr\u00e0o ra, v\u00e0 \u0111\u1ebfn khi b\u1ea1n b\u00ecnh t\u0129nh l\u1ea1i, th\u00ec m\u1ecdi th\u1ee9 \u0111\u00e3 qu\u00e1 mu\u1ed9n.<\/p>\n

60 gi\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ti\u1ebfp c\u1eadn t\u1ed1t nh\u1ea5t \u0111\u1ec3 ch\u00fang ta c\u00f3 th\u1ec3 l\u1ea5y l\u1ea1i quy\u1ec1n ki\u1ec3m so\u00e1t v\u00e0 l\u01b0u t\u00e2m \u0111\u1ebfn ph\u1ea3n \u1ee9ng c\u1ee7a m\u00ecnh tr\u01b0\u1edbc nh\u1eefng h\u00e0nh \u0111\u1ed9ng theo c\u1ea3m t\u00ednh.<\/p>\n

B\u00e1c s\u0129 Amelia vi\u1ebft:\u00a0“Th\u01b0\u1eddng th\u00ec sau khi k\u1ebft th\u00fac 60 gi\u00e2y, c\u1ea3m x\u00fac \u0111i\u1ec1u khi\u1ec3n h\u00e0nh vi c\u1ee7a ch\u00fang ta s\u1ebd l\u1eafng xu\u1ed1ng. N\u00f3 kh\u00f4ng ho\u00e0n to\u00e0n qua \u0111i, nh\u01b0ng n\u00f3 th\u1ec3 b\u1ea1n s\u1ebd \u00edt t\u1eadp trung v\u00e0o n\u00f3. L\u00fd do \u0111\u01a1n gi\u1ea3n l\u00e0: C\u1ea3m x\u00fac lu\u00f4n xu\u1ea5t hi\u1ec7n nhanh ch\u00f3ng v\u00e0 c\u0169ng bi\u1ebfn m\u1ea5t m\u1ed9t c\u00e1ch nhanh ch\u00f3ng.”<\/i><\/p>\n

\u0110\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac, b\u1ea1n c\u1ea7n ph\u1ea3i c\u00f3 th\u1eddi gian v\u00e0 th\u1ef1c h\u00e0nh. Nh\u01b0ng b\u1ea1n c\u00e0ng d\u00e0nh nhi\u1ec1u th\u1eddi gian v\u00e0 ch\u00fa \u00fd \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac, b\u1ea1n s\u1ebd tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n v\u1ec1 m\u1eb7t tinh th\u1ea7n.<\/p>\n

\u0110\u1ec3 tr\u00e1nh h\u00e0nh \u0111\u1ed9ng nh\u1ea5t th\u1eddi khi c\u1ea3m x\u00fac d\u00e2ng tr\u00e0o, h\u00e3y lu\u00f4n nh\u1edb b\u00ecnh t\u0129nh l\u1ea1i v\u00e0 l\u00e0m d\u1ecbu t\u00e2m tr\u1ea1ng kh\u00f3 ch\u1ecbu c\u1ee7a m\u00ecnh tr\u01b0\u1edbc khi b\u1ea1n l\u00e0m g\u00ec \u0111\u00f3 \u0111\u1ec3 r\u1ed3i sau n\u00e0y h\u1ed1i h\u1eadn. Cu\u1ed1i c\u00f9ng, b\u1ea1n s\u1ebd r\u1ea5t bi\u1ebft \u01a1n v\u00ec \u0111\u00e3 c\u00f3 th\u1ec3 l\u00e0m ch\u1ee7 c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u1ea3m x\u00fac chi\u1ebfm m\u1ed9t ph\u1ea7n l\u1edbn trong cu\u1ed9c s\u1ed1ng c\u1ee7a ch\u00fang ta – c\u1ea3m x\u00fac quy\u1ebft \u0111\u1ecbnh ph\u1ea7n l\u1edbn suy ngh\u0129, \u00fd \u0111\u1ecbnh v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 h\u00e0nh \u0111\u1ed9ng c\u1ee7a ch\u00fang ta. C\u1ea3m x\u00fac \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u00e1i \u0111\u1ed9 v\u00e0 ph\u00e1n \u0111o\u00e1n, t\u1eeb \u0111\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn quy\u1ebft \u0111\u1ecbnh. V\u00e0 m\u1ecdi c\u1ea3m x\u00fac \u0111\u1ec1u […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/4676"}],"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=4676"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/4676\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=4676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=4676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=4676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}