{"id":47664,"date":"2023-12-16T19:06:42","date_gmt":"2023-12-16T19:06:42","guid":{"rendered":"https:\/\/masterskills.org\/blog\/overthinking-la-gi-cach-de-dap-tat-overthinking-va-suy-nghi-tich-cuc-hon.html"},"modified":"2023-12-16T19:06:42","modified_gmt":"2023-12-16T19:06:42","slug":"overthinking-la-gi-cach-de-dap-tat-overthinking-va-suy-nghi-tich-cuc-hon","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/overthinking-la-gi-cach-de-dap-tat-overthinking-va-suy-nghi-tich-cuc-hon.html","title":{"rendered":"Overthinking L\u00e0 G\u00ec? C\u00e1ch \u0110\u1ec3 D\u1eadp T\u1eaft Overthinking V\u00e0 Suy Ngh\u0129 T\u00edch C\u1ef1c H\u01a1n"},"content":{"rendered":"
\n

Khi \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ed9t quy\u1ebft \u0111\u1ecbnh kh\u00f3 kh\u0103n \u2013 v\u00ed d\u1ee5 nh\u01b0 ch\u1ecdn tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc, \u0111\u1ed5i vi\u1ec7c, hay mua xe \u2013 ch\u00fang ta th\u01b0\u1eddng suy ngh\u0129 v\u00e0 c\u00e2n nh\u1eafc nhi\u1ec1u y\u1ebfu t\u1ed1. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u \u0111\u01b0\u01a1ng nhi\u00ean ph\u1ea3i c\u00f3, v\u00ec \u0111\u1ec3 ra \u0111\u01b0\u1ee3c m\u1ed9t quy\u1ebft \u0111\u1ecbnh \u0111\u00fang \u0111\u1eafn, ta ph\u1ea3i c\u00e2n \u0111o nh\u1eefng g\u00ec m\u00ecnh th\u1eadt s\u1ef1 c\u1ea7n v\u00e0 \u0111ong \u0111\u1ebfm \u0111i\u1ec1u c\u00f3 th\u1ec3 x\u1ea3y ra.<\/p>\n

Tuy v\u1eady, c\u00f3 nh\u1eefng l\u00fac b\u1ea1n c\u1ee9 ngh\u0129 m\u00e3i m\u00e0 kh\u00f4ng th\u1ec3 \u0111i \u0111\u1ebfn m\u1ed9t k\u1ebft qu\u1ea3 cu\u1ed1i c\u00f9ng. B\u1ea1n li\u00ean t\u1ee5c quanh \u0111i qu\u1ea9n l\u1ea1i v\u1edbi nh\u1eefng c\u00e2u h\u1ecfi \u201cn\u1ebfu nh\u01b0\u201d, t\u1edbi m\u1ee9c ch\u00ecm \u0111\u1eafm trong b\u1ec3 suy ngh\u0129 \u0111\u00f3 v\u00e0 kh\u00f4ng c\u00f3 l\u1ed1i tho\u00e1t.<\/p>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc g\u1ecdi \u0111\u00f3 l\u00e0 \u201coverthinking\u201d, v\u00e0 t\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn t\u1edbi cu\u1ed9c s\u1ed1ng v\u00e0 c\u00f4ng vi\u1ec7c n\u1ebfu nh\u01b0 b\u1ea1n kh\u00f4ng bi\u1ebft c\u00e1ch \u0111\u1ed1i \u0111\u1ea7u v\u1edbi n\u00f3.<\/p>\n

C\u00f9ng Masterskills t\u00ecm hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 overthinking l\u00e0 g\u00ec<\/strong> v\u1edbi b\u00e0i vi\u1ebft sau nh\u00e9.<\/p>\n

Overthinking l\u00e0 g\u00ec?<\/strong><\/h2>\n

Overthinking ngh\u0129a l\u00e0 g\u00ec? Overthinking, hay h\u00e0nh \u0111\u1ed9ng overthink, \u0111\u01b0\u1ee3c hi\u1ec3u l\u00e0 t\u00ecnh tr\u1ea1ng suy ngh\u0129 qu\u00e1 nhi\u1ec1u<\/strong>. B\u1ea1n li\u00ean t\u1ee5c \u0111\u00e1nh gi\u00e1 v\u00e0 c\u1ea3m th\u1ea5y kh\u00f4ng h\u00e0i l\u00f2ng, \u0111au kh\u1ed5 v\u1edbi nh\u1eefng suy ngh\u0129 m\u00e0 b\u1ea1n c\u00f3. T\u00e2m tr\u00ed b\u1ea1n xoay quanh nh\u1eefng v\u1ea5n \u0111\u1ec1 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nhi\u1ec1u \u0111\u1ebfn m\u1ee9c ch\u00fang g\u00e2y c\u1ea3n tr\u1edf \u0111\u1ebfn cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n.<\/p>\n

Overthinking th\u01b0\u1eddng \u0111\u01b0\u1ee3c chia l\u00e0m hai ph\u00e2n nh\u00e1nh: suy t\u01b0 v\u1ec1 qu\u00e1 kh\u1ee9 <\/strong>ho\u1eb7c lo l\u1eafng v\u1ec1 t\u01b0\u01a1ng lai<\/strong>.<\/p>\n

Khi b\u1ea1n ngh\u0129 nhi\u1ec1u, b\u1ea1n c\u00f3 xu h\u01b0\u1edbng c\u1ea3m th\u1ea5y m\u1eafc k\u1eb9t v\u00e0 kh\u00f4ng th\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 m\u1ed9t c\u00e1ch tri\u1ec7t \u0111\u1ec3. Th\u1ef1c ch\u1ea5t, theo chia s\u1ebb c\u1ee7a nh\u00e0 t\u00e2m l\u00fd tr\u1ecb li\u1ec7u Jessica Foley, \u201coverthinking kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng x\u1ea5u<\/em>\u201d.<\/p>\n

T\u00e2m l\u00fd lo l\u1eafng v\u1ec1 th\u1ee9 g\u00ec \u0111\u00f3 trong m\u1ed9t th\u1eddi gian ng\u1eafn c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y b\u1ea1n h\u00e0nh \u0111\u1ed9ng. Tuy nhi\u00ean, overthinking s\u1ebd chuy\u1ec3n h\u01b0\u1edbng th\u00e0nh m\u1ed9t d\u1ea1ng t\u00e2m l\u00fd \u0111\u1ed9c h\u1ea1i n\u1ebfu nh\u01b0 n\u00f3 tr\u1edf th\u00e0nh ch\u01b0\u1edbng ng\u1ea1i v\u1eadt ng\u0103n c\u1ea3n b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau \u0111\u00e3 \u0111\u1eb7t ra, hay \u1ea3nh h\u01b0\u1edfng t\u1edbi \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y v\u00e0 tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n

\n
\"overthinking\"overthinking
Overthinking l\u00e0 suy ngh\u0129 qu\u00e1 nhi\u1ec1u m\u00e0 v\u1eabn kh\u00f3 gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c v\u1ea5n \u0111\u1ec1.<\/figcaption><\/figure>\n<\/div>\n

D\u1ea5u hi\u1ec7u b\u1ea1n \u0111ang overthinking v\u00e0 l\u00fd do t\u1ea1i sao<\/strong><\/h2>\n

Theo s\u1ed1 li\u1ec7u c\u1ee7a Masterskills Vi\u1ec7t Nam, c\u00f3 \u0111\u1ebfn 93% b\u1ea1n b\u1ecb overthinking th\u01b0\u1eddng xuy\u00ean<\/strong> v\u00e0 78% trong s\u1ed1 \u0111\u00f3 lu\u00f4n \u0111au \u0111\u1ea7u v\u00ec chuy\u1ec7n c\u00f4ng vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp. S\u1ed1 ng\u01b0\u1eddi overthinking v\u00ec chuy\u1ec7n t\u00ecnh c\u1ea3m ch\u1ec9 chi\u1ebfm 11%, c\u00f2n l\u1ea1i l\u00e0 chuy\u1ec7n gia \u0111\u00ecnh v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c.<\/p>\n

V\u1eady d\u1ea5u hi\u1ec7u \u0111\u1ec3 nh\u1eadn bi\u1ebft b\u1ea1n c\u00f3 th\u1ec3 \u0111ang overthink l\u00e0 g\u00ec? Ngh\u00eda qua m\u1ed9t s\u1ed1 \u0111\u1eb7c \u0111i\u1ec3m sau nh\u00e9:<\/p>\n

    \n
  • Kh\u00f4ng th\u1ec3 ngh\u0129 \u0111\u1ebfn vi\u1ec7c g\u00ec kh\u00e1c (ngo\u00e0i v\u1ea5n \u0111\u1ec1 b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i)<\/li>\n
  • Kh\u00f4ng th\u1ec3 th\u01b0 gi\u00e3n, ngh\u1ec9 ng\u01a1i<\/li>\n
  • Li\u00ean t\u1ee5c lo l\u1eafng, b\u1ea5t an<\/li>\n
  • M\u1ec7t m\u1ecfi v\u1ec1 tinh th\u1ea7n<\/li>\n
  • Nhi\u1ec1u suy ngh\u0129 ti\u00eau c\u1ef1c<\/li>\n
  • Suy ngh\u0129 li\u00ean t\u1ee5c v\u1ec1 tr\u1ea3i nghi\u1ec7m\/t\u00ecnh hu\u1ed1ng n\u00e0o \u0111\u00f3<\/li>\n
  • Ngh\u0129 \u0111\u1ebfn nh\u1eefng vi\u1ec5n c\u1ea3nh x\u1ea5u nh\u1ea5t<\/li>\n
  • Nghi ng\u1edd quy\u1ebft \u0111\u1ecbnh c\u1ee7a b\u1ea3n th\u00e2n<\/li>\n
  • Ph\u00f3ng \u0111\u1ea1i ti\u1ec3u ti\u1ebft<\/li>\n<\/ul>\n

    N\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y x\u1ea3y ra li\u00ean t\u1ee5c v\u00e0 v\u1edbi t\u1ea7n su\u1ea5t cao, b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng b\u1ecb kh\u1ee7ng ho\u1ea3ng tinh th\u1ea7n. V\u00e0 t\u1ea1i sao l\u1ea1i x\u1ea3y ra h\u00e0nh \u0111\u1ed9ng overthinking n\u00e0y?<\/p>\n

    Suy ngh\u0129 nhi\u1ec1u l\u00e0 c\u00e1ch b\u1ea1n c\u1ed1 ki\u1ec3m so\u00e1t t\u00ecnh h\u00ecnh v\u00e0 \u0111\u1ec3 c\u1ea3m th\u1ea5y t\u1ef1 tin h\u01a1n v\u1edbi nh\u1eefng vi\u1ec7c s\u1eafp x\u1ea3y \u0111\u1ebfn. Theo b\u00e1c s\u0129 th\u1ea7n kinh l\u00e2m s\u00e0ng Sanam Hafeez, khi ch\u00fang ta overthinking, n\u00e3o b\u1ed9 s\u1ebd chuy\u1ec3n sang ch\u1ebf \u0111\u1ed9 ph\u00e2n t\u00edch.<\/p>\n

    Khi \u0111\u00f3, suy ngh\u0129 c\u1ee7a ch\u00fang ta xoay quanh c\u00e1c vi\u1ec5n c\u1ea3nh v\u00e0 d\u1ef1 ki\u1ebfn v\u1ec1 t\u01b0\u01a1ng lai. Khi c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00e1p nh\u1ea5t \u0111\u1ecbnh, t\u1ea5t nhi\u00ean n\u1ed7i lo l\u1eafng s\u1ebd \u0111\u01b0\u1ee3c gi\u1ea3m thi\u1ec3u t\u1ed1i \u0111a.<\/p>\n

    Tuy v\u1eady, khi ta kh\u00f4ng th\u1ec3 tho\u00e1t kh\u1ecfi tr\u1ea1ng th\u00e1i ph\u00e2n t\u00edch, d\u00f2ng suy ngh\u0129 s\u1ebd tr\u1edf th\u00e0nh m\u1ed9t v\u00f2ng l\u1eb7p, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng ti\u00eau c\u1ef1c ho\u00e1, quan tr\u1ecdng ho\u00e1 v\u1ea5n \u0111\u1ec1, d\u1eabn \u0111\u1ebfn \u201cb\u1ec7nh suy ngh\u0129 lung tung\u201d.<\/p>\n

    T<\/strong>\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c overthinking<\/strong><\/h2>\n

    D\u00f9 overthinking \u1edf d\u1ea1ng n\u00e0o, n\u00f3 \u0111\u1ec1u c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ea3 tinh th\u1ea7n, s\u1ee9c kho\u1ebb t\u00e2m l\u00fd v\u00e0 hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c.<\/p>\n

    M\u1ed9t ng\u01b0\u1eddi khi ngh\u0129 qu\u00e1 nhi\u1ec1u s\u1ebd ch\u1ecbu nh\u1eefng t\u00e1c h\u1ea1i nh\u01b0 sau:<\/p>\n

    \u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kho\u1ebb<\/strong><\/h3>\n

    Ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng ngh\u0129 qu\u00e1 v\u00e0 ti\u00eau c\u1ef1c ho\u00e1 v\u1ea5n \u0111\u1ec1 s\u1ebd c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tr\u1ea7m c\u1ea3m ho\u1eb7c t\u1ef1 k\u1ef7. Nguy\u00ean do ch\u00ednh l\u00e0 s\u1ef1 \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh khi li\u00ean t\u1ee5c overthinking.<\/p>\n

    \u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp<\/strong><\/h3>\n

    Suy ngh\u0129 qu\u00e1 nhi\u1ec1u khi\u1ebfn b\u1ed9 n\u00e3o v\u00e0 h\u1ec7 th\u1ea7n kinh lu\u00f4n trong qu\u00e1 tr\u00ecnh ti\u1ebfp th\u1ee5 th\u00f4ng tin v\u00e0 ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

    \u0110\u1ebfn m\u1ed9t gi\u1edbi h\u1ea1n nh\u1ea5t \u0111\u1ecbnh, b\u1ea1n s\u1ebd th\u1ea5y qu\u00e1 t\u1ea3i, lo l\u1eafng k\u00e8m m\u1ec7t m\u1ecfi. B\u1ea1n c\u00f2n c\u00f3 nguy c\u01a1 b\u1ecb nh\u1ee9c m\u1ecfi c\u01a1 th\u1ec3, \u0111au \u0111\u1ea7u, th\u1eadm ch\u00ed ch\u00e1n \u0103n, m\u1ea5t ng\u1ee7; t\u1eeb \u0111\u00f3 kh\u00f3 t\u1eadp trung l\u00e0m vi\u1ec7c hay h\u1ecdc h\u00e0nh.<\/p>\n

    Vi\u1ec7c suy ngh\u0129 qu\u00e1 m\u1ee9c ti\u00eau c\u1ef1c c\u00f2n khi\u1ebfn kh\u1ea3 n\u0103ng gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 v\u00e0 t\u01b0 duy s\u00e1ng t\u1ea1o b\u1ecb tr\u00ec tr\u1ec7. \u0110\u00e2y ch\u00ednh l\u00e0 m\u1ed1i nguy h\u1ea1i cho c\u1ea3 c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng.<\/p>\n

    \n
    \"t\u00e1c\"t\u00e1c
    T\u00e1c h\u1ea1i khi overthink l\u00e0 g\u00ec? B\u1ea1n s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng c\u1ea3 s\u1ee9c kho\u1ebb v\u00e0 tinh th\u1ea7n.<\/figcaption><\/figure>\n<\/div>\n

    Kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng overthinking nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/h2>\n

    C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y b\u1edbt c\u00e2n \u0111o \u0111ong \u0111\u1ebfm trong suy ngh\u0129 ch\u00ednh l\u00e0 b\u00ed quy\u1ebft gi\u00fap gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00f9ng Masterskills \u0111i\u1ec3m qua c\u00e1c c\u00e1ch \u0111\u1ec3 b\u1edbt suy ngh\u0129 qu\u00e1 nhi\u1ec1u d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

    \u0110\u00e1nh l\u1ea1c h\u01b0\u1edbng b\u1ea3n th\u00e2n<\/strong><\/h3>\n

    Thay v\u00ec ng\u1ed3i kh\u00f4ng v\u00e0 suy t\u01b0 kh\u00f4ng ng\u1eebng v\u1ec1 m\u1ed9t vi\u1ec7c, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 \u201c\u0111\u00e1nh tr\u1ed1ng l\u1ea3ng\u201d.<\/p>\n

    N\u00e3o b\u1ed9 c\u00f3 th\u1ec3 t\u00ecm ra gi\u1ea3i ph\u00e1p cho m\u1ed9t v\u1ea5n \u0111\u1ec1 hi\u1ec7u qu\u1ea3 h\u01a1n khi b\u1ea1n t\u1eadp trung l\u00e0m m\u1ed9t vi\u1ec7c kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda ho\u1eb7c n\u1ea5u \u0103n, l\u00e0m v\u01b0\u1eddn.<\/p>\n

    Ngo\u00e0i ra, \u0111\u00e1nh l\u1ea1c h\u01b0\u1edbng d\u00f2ng suy ngh\u0129 ch\u00ednh l\u00e0 cho ph\u00e9p b\u1ea3n th\u00e2n b\u1ea1n ngh\u1ec9 ng\u01a1i. B\u1ea1n kh\u00f4ng ch\u1ec9 l\u00e0m \u0111\u01b0\u1ee3c vi\u1ec7c g\u00ec \u0111\u00f3 h\u1eefu \u00edch h\u01a1n m\u00e0 c\u00f2n c\u00f3 th\u1ec3 t\u00ecm ra l\u1ed1i tho\u00e1t cho v\u1ea5n \u0111\u1ec1 tr\u01b0\u1edbc \u0111\u00f3 m\u00e0 kh\u00f4ng c\u1ea7n ngh\u0129 qu\u00e1 nhi\u1ec1u v\u1ec1 n\u00f3.<\/p>\n

    Ph\u00e2n t\u00edch nguy\u00ean do<\/strong><\/h3>\n

    L\u00fd do d\u1eabn \u0111\u1ebfn overthinking l\u00e0 g\u00ec?<\/strong> Vi\u1ec7c suy ngh\u0129 qu\u00e1 m\u1ee9c th\u01b0\u1eddng b\u1ecb k\u00edch ho\u1ea1t b\u1edfi m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n nh\u01b0 nu\u1ed1i ti\u1ebfc v\u00ec qu\u00e1 kh\u1ee9, lo l\u1eafng v\u1ec1 t\u01b0\u01a1ng lai, hay ho\u00e0i nghi v\u1ec1 b\u1ea3n th\u00e2n, c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c v\u00e0 h\u1ecdc h\u00e0nh.<\/p>\n

    X\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c l\u00fd do s\u1ebd gi\u00fap ch\u00fang ta ch\u1ee7 \u0111\u1ed9ng n\u00e9 xa nh\u1eefng t\u00ecnh hu\u1ed1ng \u0111\u00f3. K\u1ec3 c\u1ea3 khi b\u1ea1n kh\u00f3 c\u00f3 th\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c ho\u00e0n to\u00e0n, b\u1ea1n s\u1ebd bi\u1ebft c\u1ea3nh gi\u00e1c nh\u1eefng k\u00edch th\u00edch c\u00f3 h\u1ea1i n\u00e0y.<\/p>\n

    Ph\u00e1t tri\u1ec3n k\u1ef9 n\u0103ng interpersonal skill<\/strong><\/h3>\n

    Interpersonal skill c\u00f2n g\u1ecdi l\u00e0 k\u1ef9 n\u0103ng li\u00ean c\u00e1 nh\u00e2n. C\u00e1c nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng trau d\u1ed3i k\u1ef9 n\u0103ng n\u00e0y s\u1ebd gi\u00fap b\u1ea1n b\u1edbt overthinking.<\/p>\n

    Nh\u1eefng ng\u01b0\u1eddi c\u1ea7u to\u00e0n v\u00e0 tham v\u1ecdng th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng overthinking b\u1edfi h\u1ecd c\u00f3 n\u1ed7i s\u1ee3 thua cu\u1ed9c v\u00e0 th\u01b0\u1eddng t\u1ef1 ki\u1ec3m \u0111i\u1ec3m b\u1ea3n th\u00e2n d\u00f9 nh\u1eefng l\u1ed7i nh\u1ecf nh\u1ea5t. C\u00e1c k\u1ef9 n\u0103ng c\u00e1 nh\u00e2n n\u00e0y s\u1ebd c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp, gi\u00fap gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng kh\u1ee7ng ho\u1ea3ng tinh th\u1ea7n v\u00ec suy ngh\u0129 nhi\u1ec1u. <\/p>\n

    V\u1eady n\u00ean b\u1ea1n \u0111\u1eebng qu\u00ean:<\/p>\n

      \n
    • T\u0103ng kh\u1ea3 n\u0103ng t\u1ef1 nh\u1eadn th\u1ee9c (self-awareness)<\/li>\n
    • N\u00e2ng cao s\u1ef1 t\u1ef1 tin (self-confidence)<\/li>\n
    • Luy\u1ec7n t\u1eadp s\u1ef1 b\u00ecnh t\u0129nh, t\u1ef1 ch\u1ee7 (self-control)<\/li>\n<\/ul>\n

      \u0110\u1ed1i m\u1eb7t v\u1edbi suy ngh\u0129 ti\u00eau c\u1ef1c<\/strong><\/h3>\n

      B\u1ea1n n\u00ean nh\u1edb r\u1eb1ng: nh\u1eefng g\u00ec b\u1ea1n ngh\u0129 ch\u01b0a ch\u1eafc \u0111\u00e3 l\u00e0 s\u1ef1 th\u1eadt. Nh\u1eefng \u0111i\u1ec1u ti\u00eau c\u1ef1c b\u1ea1n suy ra ch\u1ec9 l\u00e0 gi\u1ea3 thuy\u1ebft v\u00e0 b\u1ea1n c\u1ea7n h\u1ecdc c\u00e1ch \u0111\u1ecbnh h\u00ecnh ch\u00fang m\u1ed9t c\u00e1ch t\u00edch c\u1ef1c h\u01a1n.<\/p>\n

      H\u00e3y \u0111\u1ed1i \u0111\u1ea7u v\u1edbi nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c n\u00e0y b\u1eb1ng c\u00e1i nh\u00ecn \u0111a chi\u1ec1u \u0111\u1ec3 nh\u1eadn \u0111\u1ecbnh t\u1ed1t h\u01a1n.<\/p>\n

      Vi\u1ec7c n\u00e0y d\u00f9 c\u00f3 th\u1ec3 kh\u00f4ng d\u1ec5 d\u00e0ng, nh\u01b0ng qua qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 thay th\u1ebf nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u00f4 \u0111\u1ecbnh n\u00e0y v\u1edbi suy ngh\u0129 t\u00edch c\u1ef1c, h\u1eefu d\u1ee5ng h\u01a1n.<\/p>\n

      \n
      \"c\u00e1ch\"c\u00e1ch
      C\u1ea3i thi\u1ec7n t\u00ednh c\u00e1ch ng\u01b0\u1eddi hay lo l\u1eafng b\u1eb1ng c\u00e1ch tr\u1ef1c ti\u1ebfp \u0111\u1ed1i m\u1eb7t, nh\u00ecn nh\u1eadn \u0111a chi\u1ec1u.<\/figcaption><\/figure>\n<\/div>\n

      T\u1eadp thi\u1ec1n<\/strong><\/h3>\n

      Thi\u1ec1n l\u00e0 c\u00e1ch t\u1ecbnh t\u00e2m, gi\u00fap h\u01b0\u1edbng nh\u1eefng b\u00f3ng ma t\u00e2m l\u00fd c\u1ee7a b\u1ea1n \u0111\u1ebfn \u00e1nh s\u00e1ng cu\u1ed1i \u0111\u01b0\u1eddng h\u1ea7m.<\/p>\n

      Khi b\u1ea1n thi\u1ec1n, h\u00e3y t\u1eadp trung h\u00edt th\u1edf s\u00e2u. \u0110\u00e2y l\u00e0 c\u00e1ch gi\u00fap t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n chuy\u1ec3n h\u01b0\u1edbng m\u1ed7i khi b\u1ea1n c\u00f3 d\u1ea5u hi\u1ec7u suy ngh\u0129 lan man.<\/p>\n

      Nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y, d\u00e0nh ra 10 ph\u00fat thi\u1ec1n s\u1ebd gi\u00fap gi\u1ea3m nh\u1eefng suy ngh\u0129, \u00e1m \u1ea3nh c\u01b0\u1ee1ng ch\u1ebf (intrusive thoughts) m\u00e0 b\u1ea1n c\u00f3.<\/p>\n

      Ho\u00e0 m\u00ecnh v\u00e0o thi\u00ean nhi\u00ean<\/strong><\/h3>\n

      D\u00f9 b\u1ea1n c\u00f3 \u0111ang \u1edf th\u00e0nh ph\u1ed1, \u0111\u00f4 th\u1ecb hay v\u00f9ng \u0111\u1ea5t th\u00f4n qu\u00ea; kh\u00f4ng kh\u00ed trong l\u00e0nh s\u1ebd gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n kh\u00f4ng \u00edt.<\/p>\n

      C\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng \u0111i b\u1ed9 t\u1ea7m 90 ph\u00fat trong m\u1ed9t m\u00f4i tr\u01b0\u1eddng nhi\u1ec1u c\u00e2y xanh s\u1ebd gi\u1ea3m thi\u1ec3u kh\u1ea3 n\u0103ng ngh\u0129 nhi\u1ec1u, ngh\u0129 qu\u00e1. M\u00f4i tr\u01b0\u1eddng \u00edt ti\u1ebfng \u1ed3n v\u00e0 c\u00f3 m\u00e0u s\u1eafc, \u00e2m thanh c\u1ee7a thi\u00ean nhi\u00ean gi\u00fap ch\u00fang ta b\u1edbt t\u1eadp trung v\u00e0o d\u00f2ng suy ngh\u0129 ti\u00eau c\u1ef1c h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n

      B\u00e0i test gi\u00fap b\u1ea1n \u0111o m\u1ee9c \u0111\u1ed9 Overthinking c\u1ee7a b\u1ea3n th\u00e2n<\/strong><\/h2>\n

      M\u1ee9c \u0111\u1ed9 overthinking c\u00f3 t\u1eeb nh\u1eb9, trung b\u00ecnh, \u0111\u1ebfn n\u1eb7ng. Khi b\u1ea1n ngh\u0129 qu\u00e1 nhi\u1ec1u, s\u1ee9c kho\u1ebb tinh th\u1ea7n c\u1ee7a b\u1ea1n s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng theo chi\u1ec1u h\u01b0\u1edbng x\u1ea5u, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng lo \u00e2u, \u00e1p l\u1ef1c, th\u1eadm ch\u00ed tr\u1ea7m c\u1ea3m.<\/p>\n

      Tr\u1eafc nghi\u1ec7m DASS-21 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 \u0111o l\u01b0\u1eddng c\u00e1c tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac tr\u1ea7m c\u1ea3m, lo l\u1eafng v\u00e0 c\u0103ng th\u1eb3ng. M\u1ed7i thang \u0111o c\u1ee7a DASS-21 c\u00f3 7 c\u00e2u h\u1ecfi gi\u00fap \u0111\u00e1nh gi\u00e1 tr\u1ea1ng th\u00e1i phi\u1ec1n mu\u1ed9n, s\u1ef1 m\u1ea5t h\u1ee9ng th\u00fa, c\u1ea3m gi\u00e1c v\u00f4 v\u1ecdng, lo l\u1eafng, b\u1ea5t an c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. T\u1eeb \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 ph\u1ea7n n\u00e0o x\u00e1c \u0111\u1ecbnh m\u1ee9c \u0111\u1ed9 Overthinking c\u1ee7a m\u00ecnh.<\/p>\n

      L\u00e0m b\u00e0i test \u0111\u1ed9 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u d\u01b0\u1edbi \u0111\u00e2y!<\/strong><\/p>\n

      Please enable JavaScript in your browser to complete this form.<\/p>\n
      \n
      \n
        \n
      • <\/ul>\n<\/div>\n<\/div>\n
        \"Loading\"\"Loading\"<\/div>\n<\/div>\n

        \u25aa\ufe0f D (Depression): tr\u1ea7m c\u1ea3m; th\u1ec3 hi\u1ec7n qua s\u1ef1 phi\u1ec1n mu\u1ed9n, v\u00f4 v\u1ecdng, \u0111\u00e1nh gi\u00e1 th\u1ea5p cu\u1ed9c s\u1ed1ng, t\u1ef1 ti, thi\u1ebfu quan t\u00e2m, nhi\u1ec7t huy\u1ebft hay \u0111\u1ed9ng l\u1ef1c.
        \u25aa\ufe0f A (Anxiety): lo \u00e2u; th\u1ec3 hi\u1ec7n qua h\u00e0nh \u0111\u1ed9ng, hi\u1ec7u \u1ee9ng tr\u00ean v\u00e0 trong c\u01a1 th\u1ec3, t\u00ecnh hu\u1ed1ng g\u00e2y lo \u00e2u, tr\u1ea3i nghi\u1ec7m ri\u00eang c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n khi g\u1eb7p ph\u1ea3i t\u00ecnh hu\u1ed1ng g\u00e2y ra s\u1ef1 lo \u00e2u.
        \u25aa\ufe0f S (Stress): c\u0103ng th\u1eb3ng; th\u1ec3 hi\u1ec7n qua vi\u1ec7c kh\u00f3 th\u1edf, d\u1ec5 kh\u00f3 ch\u1ecbu, thi\u1ebfu ki\u00ean nh\u1eabn, ph\u1ea3n \u1ee9ng th\u00e1i qu\u00e1 trong v\u00e0i tr\u01b0\u1eddng h\u1ee3p.<\/p>\n

        \u0110i\u1ec3m cho t\u1eebng m\u1ee9c \u0111\u1ed9 s\u1ebd \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i nh\u01b0 sau:<\/p>\n

        \n\n\n\n\n\n\n\n\n
        Lo \u00e2u<\/strong><\/td>\nTr\u1ea7m c\u1ea3m<\/strong><\/td>\nC\u0103ng th\u1eb3ng<\/strong><\/td>\n<\/tr>\n
        B\u00ecnh th\u01b0\u1eddng<\/strong><\/td>\n0-7<\/td>\n0-9<\/td>\n0-14<\/td>\n<\/tr>\n
        Nh\u1eb9<\/strong><\/td>\n8-9<\/td>\n10-13<\/td>\n15-18<\/td>\n<\/tr>\n
        Trung b\u00ecnh<\/strong><\/td>\n10-14<\/td>\n14-20<\/td>\n19-25<\/td>\n<\/tr>\n
        N\u1eb7ng<\/strong><\/td>\n15-19<\/td>\n21-27<\/td>\n26-33<\/td>\n<\/tr>\n
        R\u1ea5t n\u1eb7ng<\/strong><\/td>\n\u226520<\/td>\n\u226528<\/td>\n\u226534<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

        B\u00e0i test \u0111\u1ed9 tr\u1ea7m c\u1ea3m c\u00f3 t\u00ednh tham kh\u1ea3o v\u00e0 ch\u1ec9 \u0111\u00e1nh gi\u00e1 m\u1ed9t ph\u1ea7n t\u00ecnh tr\u1ea1ng hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n mu\u1ed1n di\u1ec5n gi\u1ea3i k\u1ebft qu\u1ea3 m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd v\u00e0 th\u1eadn tr\u1ecdng h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm \u0111\u1ebfn s\u1ef1 tham v\u1ea5n t\u1eeb chuy\u00ean gia v\u00e0 nh\u1eefng ng\u01b0\u1eddi c\u00f3 chuy\u00ean m\u00f4n trong l\u0129nh v\u1ef1c t\u00e2m l\u00fd. C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 d\u00e0nh th\u1eddi gian l\u00e0m b\u00e0i test nh\u00e9!<\/p>\n

        T\u1ea1m k\u1ebft<\/strong><\/h2>\n

        Overthinking l\u00e0 t\u00ecnh tr\u1ea1ng th\u01b0\u1eddng g\u1eb7p kh\u00f4ng ch\u1ec9 \u1edf gi\u1edbi tr\u1ebb nh\u01b0 Gen Z, Gen Y m\u00e0 c\u00f2n c\u1ea3 nh\u1eefng th\u1ebf h\u1ec7 tr\u01b0\u1edfng th\u00e0nh h\u01a1n th\u1ebf. T\u00ecnh tr\u1ea1ng suy ngh\u0129 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 nh\u1eb9 nh\u00e0ng \u1edf giai \u0111o\u1ea1n \u0111\u1ea7u, nh\u01b0ng \u201cb\u1ec7nh suy ngh\u0129 lung tung\u201d s\u1ebd nghi\u00eam tr\u1ecdng h\u01a1n n\u1ebfu b\u1ea1n \u0111\u1ec3 d\u00f2ng suy ngh\u0129 ti\u00eau c\u1ef1c ki\u1ec3m so\u00e1t qu\u00e1 th\u01b0\u1eddng xuy\u00ean.<\/p>\n

        V\u1edbi b\u00e0i vi\u1ebft overthinking l\u00e0 g\u00ec<\/strong> c\u1ee7a Masterskills, mong r\u1eb1ng b\u1ea1n s\u1ebd c\u00f3 c\u00e1i nh\u00ecn s\u00e2u h\u01a1n \u0111\u1ec3 c\u00f3 th\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng n\u00e0y l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn b\u1ea3n th\u00e2n m\u00ecnh v\u00e0 gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng qu\u00e1 t\u1ea3i \u0111\u1ebfn t\u1eeb t\u00ednh c\u00e1ch ng\u01b0\u1eddi hay lo l\u1eafng.<\/p>\n

        \u0110\u1eebng qu\u00ean c\u1eadp nh\u1eadt nh\u1eefng b\u00e0i vi\u1ebft m\u1edbi nh\u1ea5t c\u1ee7a Masterskills nh\u00e9!<\/p>\n

        D\u1ea5u hi\u1ec7u c\u1ee7a overthinking?<\/figcaption><\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

        Khi \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ed9t quy\u1ebft \u0111\u1ecbnh kh\u00f3 kh\u0103n \u2013 v\u00ed d\u1ee5 nh\u01b0 ch\u1ecdn tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc, \u0111\u1ed5i vi\u1ec7c, hay mua xe \u2013 ch\u00fang ta th\u01b0\u1eddng suy ngh\u0129 v\u00e0 c\u00e2n nh\u1eafc nhi\u1ec1u y\u1ebfu t\u1ed1. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u \u0111\u01b0\u01a1ng nhi\u00ean ph\u1ea3i c\u00f3, v\u00ec \u0111\u1ec3 ra \u0111\u01b0\u1ee3c m\u1ed9t quy\u1ebft \u0111\u1ecbnh \u0111\u00fang \u0111\u1eafn, ta ph\u1ea3i c\u00e2n \u0111o nh\u1eefng […]<\/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\/47664"}],"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=47664"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/47664\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=47664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=47664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=47664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}