{"id":47366,"date":"2023-12-16T17:38:44","date_gmt":"2023-12-16T17:38:44","guid":{"rendered":"https:\/\/masterskills.org\/blog\/dopamine-detox-la-gi-lam-gi-khi-ban-bi-boi-thuc-dopamine.html"},"modified":"2023-12-16T17:38:44","modified_gmt":"2023-12-16T17:38:44","slug":"dopamine-detox-la-gi-lam-gi-khi-ban-bi-boi-thuc-dopamine","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/dopamine-detox-la-gi-lam-gi-khi-ban-bi-boi-thuc-dopamine.html","title":{"rendered":"Dopamine Detox L\u00e0 G\u00ec? L\u00e0m G\u00ec Khi B\u1ea1n B\u1ecb \u201cB\u1ed9i Th\u1ef1c Dopamine\u201d?"},"content":{"rendered":"
\n

Hormone dopamine c\u00f3 \u00fd ngh\u0129a quan tr\u1ecdng trong vi\u1ec7c gi\u00fap con ng\u01b0\u1eddi duy tr\u00ec \u0111\u1ed9ng l\u1ef1c, s\u1ef1 h\u1ee9ng ph\u1ea5n trong c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp. Khi l\u01b0\u1ee3ng dopamine th\u1ea5p ch\u00fang ta s\u1ebd kh\u00f3 c\u00f3 th\u1ec3 t\u1eadp trung, l\u00e0m vi\u1ec7c h\u1eddi h\u1ee3t, kh\u00f4ng \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 l\u00e0m vi\u1ec7c. B\u1edfi v\u1eady, ch\u00fang ta lu\u00f4n mong mu\u1ed1n l\u00e0m nh\u1eefng vi\u1ec7c c\u00f3 th\u1ec3 gi\u00fap h\u1ecd k\u00edch th\u00edch l\u01b0\u1ee3ng dopamine trong n\u00e3o b\u1ed9, trong \u0111\u00f3 bao g\u1ed3m nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng l\u00e0nh m\u1ea1nh nh\u01b0: l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i nhi\u1ec1u gi\u1edd, ch\u01a1i game hay s\u1eed d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch, v.v. \u0110i\u1ec1u n\u00e0y khi\u1ebfn cho ch\u00fang ta khi quay l\u1ea1i h\u1ecdc t\u1eadp hay l\u00e0m vi\u1ec7c s\u1ebd kh\u00f4ng c\u00f2n c\u1ea3m th\u1ea5y h\u1ee9ng th\u00fa, vui v\u1ebb n\u1eefa. Thay v\u00e0o \u0111\u00f3, lu\u00f4n t\u00ecm ki\u1ebfm nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u00f3 th\u1ec3 k\u00edch th\u00edch dopamine trong c\u01a1 th\u1ec3.\u00a0<\/p>\n

Khi \u0111\u00f3, dopamine detox l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap ch\u00fang ta \u0111\u1ed1i m\u1eb7t v\u1edbi th\u1ef1c tr\u1ea1ng n\u00e0y. V\u1eady dopamine detox l\u00e0 g\u00ec<\/strong>? \u0110\u1ec3 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi n\u00e0y, c\u0169ng nh\u01b0 hi\u1ec3u h\u01a1n v\u1ec1 t\u00e1c \u0111\u1ed9ng c\u1ee7a dopamine, m\u1eddi b\u1ea1n c\u00f9ng Masterskills kh\u00e1m ph\u00e1 chi ti\u1ebft trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

1. Dopamine detox l\u00e0 g\u00ec?<\/strong><\/h2>\n

Dopamine l\u00e0 m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh \u0111\u01b0\u1ee3c t\u1ea1o ra t\u1eeb tyrosin. Hormon n\u00e0y c\u00f3 \u00fd ngh\u0129a quan tr\u1ecdng \u0111\u1ed1i v\u1edbi n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3. \u201cCh\u1ea5t truy\u1ec1n tin h\u00f3a h\u1ecdc\u201d n\u00e0y t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1ch ch\u00fang ta di chuy\u1ec3n, \u0103n u\u1ed1ng, h\u1ecdc t\u1eadp, \u0111i ng\u1ee7, v.v.<\/p>\n

Dopamine c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi c\u00e1i t\u00ean hormone h\u1ea1nh ph\u00fac. Khi l\u01b0\u1ee3ng hormone n\u00e0y trong c\u01a1 th\u1ec3 t\u0103ng l\u00ean, con ng\u01b0\u1eddi s\u1ebd c\u1ea3m th\u1ea5y vui v\u1ebb, h\u01b0ng ph\u1ea5n v\u00e0 nhi\u1ec1u \u0111\u1ed9ng l\u1ef1c h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, khi l\u01b0\u1ee3ng hormone n\u00e0y gi\u1ea3m th\u1ea5p, con ng\u01b0\u1eddi s\u1ebd c\u1ea3m th\u1ea5y l\u01b0\u1eddi nh\u00e1c, b\u1ecb \u0111\u1ed9ng, kh\u00f4ng c\u00f2n nhi\u1ec1u h\u1ee9ng th\u00fa v\u1edbi m\u1ecdi th\u1ee9 xung quanh.\u00a0\u00a0<\/p>\n

Nh\u01b0 v\u1eady, khi d\u01b0 th\u1eeba hay thi\u1ebfu h\u1ee5t dopamine c\u00f3 th\u1ec3 g\u00e2y t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi m\u1ee9c \u0111\u1ed9 k\u00edch th\u00edch qu\u00e1 m\u1ee9c c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng r\u1ed1i lo\u1ea1n, d\u1eabn \u0111\u1ebfn vi\u1ec7c ph\u00f9 thu\u1ed9c v\u00e0o m\u1ed9t s\u1ed1 h\u1ee3p ch\u1ea5t ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3. Ch\u1eb3ng h\u1ea1n, \u0111\u1ec3 duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb ph\u1ee5 bu\u1ed9c v\u00e0o thu\u1ed1c l\u00e1, hay c\u00e0 ph\u00ea.\u00a0\u00a0<\/p>\n

B\u1edfi v\u1eady, dopamine detox, t\u1ea1m d\u1ecbch l\u00e0 \u201cthanh l\u1ecdc dopamine\u201d, l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c gi\u00fap con ng\u01b0\u1eddi gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng x\u1ea5u t\u1eeb c\u00e1c t\u00e1c nh\u00e2n k\u00edch ho\u1ea1t dopamine.\u00a0<\/p>\n

\n
\"detox\"detox
T\u1ea1i sao c\u1ea7n detox dopamine?<\/figcaption><\/figure>\n<\/div>\n

2. D\u1ea5u hi\u1ec7u b\u1ea1n c\u1ea7n dopamine detox l\u00e0 g\u00ec?<\/strong><\/h2>\n

Khi n\u00e0o con ng\u01b0\u1eddi c\u1ea7n dopamine detox? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n c\u1ea7n dopamine detox ngay:\u00a0<\/p>\n

    \n
  • B\u1ea1n ti\u1ebfp x\u00fac v\u1edbi m\u00e0n h\u00ecnh m\u00e1y t\u00ednh, \u0111i\u1ec7n tho\u1ea1i nhi\u1ec1u gi\u1edd m\u1ed7i ng\u00e0y \u0111\u1ec3 l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i, shopping, ch\u01a1i game, v.v.<\/li>\n
  • B\u1ea1n c\u00f3 th\u00f3i quen s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i, check th\u00f4ng b\u00e1o th\u01b0\u1eddng xuy\u00ean, ngay c\u1ea3 khi v\u1eeba ng\u1ee7 d\u1eady, trong th\u1eddi gian l\u00e0m vi\u1ec7c, v.v.<\/li>\n
  • B\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c h\u1ea1n ch\u1ebf vi\u1ec7c s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i, hay c\u00e1c n\u1ec1n t\u1ea3ng gi\u1ea3i tr\u00ed kh\u00e1c\u00a0<\/li>\n
  • B\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu, lo l\u1eafng khi kh\u00f4ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i, smartphone, v.v.<\/li>\n
  • B\u1ea1n b\u1ecb ph\u1ee5 bu\u1ed9c v\u00e0o c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 caffeine, nicotine, v.v.<\/li>\n<\/ul>\n

    3. C\u00e1ch th\u1ef1c hi\u1ec7n dopamine detox hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n

    D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i c\u00e1ch gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n dopamine detox hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

    3.1. Dopamine detox th\u01b0\u1eddng k\u00e9o d\u00e0i bao l\u00e2u?<\/strong><\/h3>\n

    Th\u1eddi gian detox th\u01b0\u1eddng k\u00e9o d\u00e0i trong v\u00f2ng 90 ng\u00e0y. Tuy v\u1eady, m\u1ed7i c\u00e1 nh\u00e2n \u0111\u1eb7t ra \u201cph\u1ea7n th\u01b0\u1edfng\u201d cho b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh kh\u00e1c nhau, do \u0111\u00f3, kh\u00f4ng c\u00f3 m\u1ed9t m\u1ed1c th\u1eddi gian n\u00e0o c\u1ed1 \u0111\u1ecbnh cho t\u1ea5t c\u1ea3 m\u00e0 s\u1ebd \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi m\u1ed7i ng\u01b0\u1eddi.\u00a0<\/p>\n

    3.2. Gi\u1ea3m thi\u1ec3u s\u1ef1 b\u1ed9i th\u1ef1c dopamine<\/strong><\/h3>\n

    D\u1ef1a tr\u00ean c\u00e1c nguy\u00ean t\u1eafc c\u1ee7a thuy\u1ebft nh\u1eadn th\u1ee9c h\u00e0nh vi, b\u1ea1n c\u00f3 th\u1ec3 th\u00f3i quen c\u1ee7a b\u1ea1n th\u00e2n \u0111\u1ec3 c\u00e2n b\u1eb1ng dopamine trong c\u01a1 th\u1ec3.\u00a0<\/p>\n

      \n
    • Nh\u1eadn th\u1ee9c c\u00e1c h\u00e0nh vi kh\u00f4ng l\u00e0nh m\u1ea1nh, kh\u00f4ng c\u00f3 \u00edch.\u00a0<\/li>\n
    • X\u00e1c \u0111\u1ecbnh m\u1ed1c th\u1eddi gian b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c ph\u00e9p th\u1ef1c h\u00e0nh vi b\u1ecb c\u1ea5m: Ch\u1eb3ng h\u1ea1n, khi v\u1eeba m\u1edbi ng\u1ee7 d\u1eady b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ngay.<\/li>\n
    • Chuy\u1ec3n h\u01b0\u1edbng h\u00e0nh vi ho\u1eb7c t\u00ecm ki\u1ebfm c\u00e1c ho\u1ea1t \u0111\u1ed9ng thay th\u1ebf: Ch\u1eb3ng h\u1ea1n, thay v\u00ec s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i trong gi\u1edd l\u00e0m vi\u1ec7c, b\u1ea1n s\u1ebd s\u1eed d\u1ee5ng n\u00f3 trong th\u1eddi gian gi\u1ea3i lao ho\u1eb7c khi ra v\u1ec1. Ho\u1eb7c thay v\u00ec s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i, b\u1ea1n h\u00e3y n\u00f3i chuy\u1ec7n tr\u1ef1c ti\u1ebfp v\u1edbi \u0111\u1ed3ng nghi\u1ec7p.<\/li>\n
    • T\u00ecm ki\u1ebfm s\u1ef1 c\u00e2n b\u1eb1ng: Kh\u00f4ng s\u1eed d\u1ee5ng m\u1ea1ng x\u00e3 h\u1ed9i kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t \u0111i\u1ec1u th\u1ef1c s\u1ef1 t\u1ed1t, nh\u01b0ng n\u1ebfu t\u1ea7n su\u1ea5t s\u1eed d\u1ee5ng qu\u00e1 cao c\u0169ng s\u1ebd g\u00e2y ra nhi\u1ec1u t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c. Do \u0111\u00f3, b\u1ea1n c\u1ea7n t\u00ecm ra m\u1ed1c th\u1eddi gian ph\u00f9 h\u1ee3p cho ho\u1ea1t \u0111\u1ed9ng n\u00e0y.<\/li>\n<\/ul>\n
      \n
      \"dopamine\"dopamine
      C\u00e1ch dopamine detox hi\u1ec7u qu\u1ea3.<\/figcaption><\/figure>\n<\/div>\n

      3.3. T\u0103ng dopamine l\u00e0nh m\u1ea1nh<\/strong><\/h3>\n

      Thay v\u00ec ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng h\u00e0nh vi v\u00e0 h\u1ee3p ch\u1ea5t k\u00edch th\u00edch \u0111\u1ed9c h\u1ea1i, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 c\u00e1ch gi\u00fap t\u0103ng dopamine l\u00e0nh m\u1ea1nh, ch\u1eb3ng h\u1ea1n nh\u01b0:<\/p>\n

        \n
      • Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, ng\u1ee7 \u0111\u00fang gi\u1edd m\u1ed7i ng\u00e0y<\/li>\n
      • Ch\u0103m ch\u1ec9 luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c th\u1ec3 thao<\/li>\n
      • S\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m t\u1ed1t cho s\u1ee9c kh\u1ecfe, th\u1ef1c ph\u1ea9m gi\u00e0u protein \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 tyrosin cho qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t dopamine<\/li>\n
      • X\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch h\u00e0nh \u0111\u1ed9ng r\u00f5 r\u00e0ng cho c\u00e1c c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh, khi \u0111\u00f3, b\u1ea1n s\u1ebd c\u00f3 m\u1ee5c ti\u00eau v\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 c\u1ed1 g\u1eafng hi\u1ec7n th\u1ef1c m\u1ed7i ng\u00e0y<\/li>\n
      • Nghe nh\u1ea1c, d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n \u0111\u1ec3 l\u1eafng nghe nh\u1eefng giai \u0111i\u1ec7u m\u00e0 m\u00ecnh y\u00eau th\u00edch<\/li>\n
      • T\u1eafm n\u1eafng v\u00e0o bu\u1ed5i s\u00e1ng \u2013 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gia t\u0103ng l\u01b0\u1ee3ng \u201chormone h\u1ea1nh ph\u00fac\u201d m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean<\/li>\n<\/ul>\n

        T\u1ea1m k\u1ebft<\/strong><\/p>\n

        Tr\u00ean \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 chia s\u1ebb v\u1ec1 ch\u1ee7 \u0111\u1ec1 \u201cDopamine detox l\u00e0 g\u00ec?<\/strong>\u201d m\u00e0 Masterskills mu\u1ed1n g\u1eedi \u0111\u1ebfn b\u1ea1n. Hy v\u1ecdng r\u1eb1ng, b\u00e0i vi\u1ebft \u0111\u00e3 cung c\u1ea5p \u0111\u1ebfn b\u1ea1n nhi\u1ec1u th\u00f4ng tin gi\u00e1 tr\u1ecb, c\u0169ng nh\u01b0 gi\u00fap b\u1ea1n bi\u1ebft c\u00e1ch gi\u1eef b\u1ea3n th\u00e2n lu\u00f4n trong tr\u1ea1ng th\u00e1i n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c nh\u1ea5t.<\/p>\n

        N\u1ebfu b\u1ea1n c\u00f3 th\u00eam b\u1ea5t k\u1ef3 th\u1eafc m\u1eafc n\u00e0o, \u0111\u1eebng ng\u1ea7n ng\u1ea1i \u0111\u1ec3 l\u1ea1i b\u00ecnh lu\u1eadn \u0111\u1ec3 \u0111\u01b0\u1ee3c Masterskills h\u1ed7 tr\u1ee3 gi\u1ea3i \u0111\u00e1p chi ti\u1ebft nh\u00e9.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

        Hormone dopamine c\u00f3 \u00fd ngh\u0129a quan tr\u1ecdng trong vi\u1ec7c gi\u00fap con ng\u01b0\u1eddi duy tr\u00ec \u0111\u1ed9ng l\u1ef1c, s\u1ef1 h\u1ee9ng ph\u1ea5n trong c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp. Khi l\u01b0\u1ee3ng dopamine th\u1ea5p ch\u00fang ta s\u1ebd kh\u00f3 c\u00f3 th\u1ec3 t\u1eadp trung, l\u00e0m vi\u1ec7c h\u1eddi h\u1ee3t, kh\u00f4ng \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 l\u00e0m vi\u1ec7c. B\u1edfi v\u1eady, ch\u00fang ta lu\u00f4n mong mu\u1ed1n l\u00e0m […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[427],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/47366"}],"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=47366"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/47366\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=47366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=47366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=47366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}