{"id":69932,"date":"2024-01-29T08:11:53","date_gmt":"2024-01-29T01:11:53","guid":{"rendered":"https:\/\/masterskills.org\/blog\/7-dau-hieu-chung-to-ban-dang-bi-te-liet-ve-mat-cam-xuc.html"},"modified":"2024-01-29T08:11:53","modified_gmt":"2024-01-29T01:11:53","slug":"7-dau-hieu-chung-to-ban-dang-bi-te-liet-ve-mat-cam-xuc","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/7-dau-hieu-chung-to-ban-dang-bi-te-liet-ve-mat-cam-xuc.html","title":{"rendered":"7 d\u1ea5u hi\u1ec7u ch\u1ee9ng t\u1ecf b\u1ea1n \u0111ang b\u1ecb t\u00ea li\u1ec7t v\u1ec1 m\u1eb7t c\u1ea3m x\u00fac"},"content":{"rendered":"
\n

C\u00f3 th\u1ec3 v\u00ed c\u1ea3m x\u00fac nh\u01b0 m\u1ed9t ch\u1ea5t li\u1ec7u quan tr\u1ecdng bi\u1ebfn cu\u1ed9c s\u1ed1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi th\u00e0nh m\u1ed9t b\u1ee9c tranh mu\u00f4n m\u00e0u mu\u00f4n v\u1ebb. Th\u1ebf nh\u01b0ng, c\u00f3 l\u1ebd \u0111\u00e3 tr\u1ea3i qua nhi\u1ec1u t\u1ed5n th\u01b0\u01a1ng, nhi\u1ec1u ng\u01b0\u1eddi ch\u1ecdn c\u00e1ch l\u00e3ng tr\u00e1nh, che gi\u1ea5u \u0111i c\u1ea3m nh\u1eadn c\u1ee7a b\u1ea3n th\u00e2n sau l\u1edbp v\u1ecf b\u1ecdc m\u1ea1nh m\u1ebd. \u0110\u1ec3 r\u1ed3i, h\u1ecd d\u1ea7n tr\u1edf n\u00ean chai s\u1ea1n tr\u01b0\u1edbc m\u1ecdi s\u1ef1 v\u1eadt, kh\u00f4ng c\u00f2n c\u1ea3m th\u1ea5y \u0111au kh\u1ed5, c\u0169ng ch\u1eb3ng th\u1ec3 \u0111\u00f3n nh\u1eadn ni\u1ec1m vui. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 h\u1ed9i ch\u1ee9ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac.<\/span><\/p>\n

Hi\u1ec3u th\u1ebf n\u00e0o v\u1ec1 t\u00ea li\u1ec7t c\u1ea3m x\u00fac (Emotional Numbness)?<\/b><\/h2>\n

T\u00ea li\u1ec7t c\u1ea3m x\u00fac \u0111\u00f4i khi c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng c\u1ea3m x\u00fac b\u1ecb c\u00f9n m\u00f2n, l\u00e0 khi m\u1ed9t ng\u01b0\u1eddi t\u00ecm c\u00e1ch l\u1ea3ng tr\u00e1nh, t\u1ef1 x\u00e2y d\u1ef1ng h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7 b\u1ea3n th\u00e2n kh\u1ecfi nh\u1eefng t\u00e2m l\u00fd ti\u00eau c\u1ef1c nh\u01b0: s\u1ee3 h\u00e3i, th\u00f9 h\u1eadn, ganh t\u1ecb v\u00e0 \u0111au bu\u1ed3n. Nh\u01b0ng \u0111\u1ed3ng th\u1eddi h\u1ecd c\u0169ng khi\u1ebfn b\u1ea3n th\u00e2n m\u1ea5t \u0111i kh\u1ea3 n\u0103ng c\u1ea3m nh\u1eadn ni\u1ec1m vui ho\u1eb7c nh\u1eefng t\u01b0\u01a1ng t\u00e1c c\u00f3 \u00fd ngh\u0129a.<\/span><\/p>\n

Khi c\u1ea3m x\u00fac b\u1ecb t\u00ea li\u1ec7t, b\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n kh\u1ea3 n\u0103ng tr\u1ea3i nghi\u1ec7m c\u0169ng nh\u01b0 kh\u01a1i d\u1eady nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n. Thay v\u00e0o \u0111\u00f3 s\u1ebd l\u00e0 c\u1ea3m gi\u00e1c tr\u1ed1ng r\u1ed7ng, v\u00f4 v\u1ecb, ch\u00e1n n\u1ea3n v\u00e0 t\u1ef1 c\u00f4 l\u1eadp m\u00ecnh. B\u1ea1n tr\u1edf n\u00ean h\u1eddi h\u1ee3t v\u1edbi m\u1ecdi th\u1ee9, nh\u01b0 m\u1ed9t chi\u1ebfc thuy\u1ec1n \u0111ang tr\u00f4i d\u1ea1t, b\u1ea1n m\u1ea5t kh\u1ea3 n\u0103ng k\u1ebft n\u1ed1i v\u1edbi th\u1ebf gi\u1edbi xung quanh.<\/span><\/p>\n

\"t\u00ea<\/p>\n

\u1ea2nh: Unsplash\/Yana Hurska<\/p>\n<\/div>\n

T\u00ea li\u1ec7t c\u1ea3m x\u00fac kh\u00f4ng ph\u1ea3i b\u1ec7nh l\u00fd v\u00e0 th\u01b0\u1eddng l\u00e0 m\u1ed9t tr\u1ea3i nghi\u1ec7m t\u1ea1m th\u1eddi. Nh\u01b0ng n\u1ebfu k\u00e9o d\u00e0i, hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1eafc ph\u1ea3i nh\u1eefng h\u1ed9i ch\u1ee9ng r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n ph\u1ee9c t\u1ea1p h\u01a1n.<\/span><\/p>\n

T\u00ea li\u1ec7t c\u1ea3m x\u00fac c\u00f3 th\u1ec3 l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a m\u1ed9t n\u1ed7i \u0111au v\u1ec1 th\u1ec3 x\u00e1c ho\u1eb7c tinh th\u1ea7n. Tr\u1ea7m c\u1ea3m, bi\u1ebfn c\u1ed1 v\u00e0 nh\u1eefng t\u1ed5n th\u01b0\u01a1ng t\u1eeb th\u1eddi th\u01a1 \u1ea5u \u0111\u01b0\u1ee3c xem l\u00e0 th\u1ee7 ph\u1ea1m ch\u00ednh c\u1ee7a h\u1ed9i ch\u1ee9ng n\u00e0y. Nhi\u1ec1u nghi\u00ean c\u1ee9u khoa h\u1ecdc c\u0169ng cho th\u1ea5y, ph\u1ea7n l\u1edbn nh\u1eefng ng\u01b0\u1eddi t\u1eebng l\u00e0 n\u1ea1n nh\u00e2n c\u1ee7a b\u1ea1o h\u00e0nh gia \u0111\u00ecnh, l\u1ea1m d\u1ee5ng t\u00ecnh d\u1ee5c \u0111\u1ec1u s\u1ebd c\u00f3 bi\u1ec3u hi\u1ec7n c\u1ee7a t\u00ea li\u1ec7t c\u1ea3m x\u00fac.<\/span><\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, t\u00e2m l\u00fd c\u0103ng th\u1eb3ng, r\u1ed1i lo\u1ea1n lo \u00e2u, t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a thu\u1ed1c \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m v\u00e0 vi\u1ec7c l\u1ea1m d\u1ee5ng ch\u1ea5t k\u00edch th\u00edch c\u0169ng l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y.<\/span><\/p>\n

\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Nh\u1eefng d\u1ea5u hi\u1ec7u c\u1ee7a t\u00ea li\u1ec7t c\u1ea3m x\u00fac<\/b><\/h2>\n

1. B\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac d\u00f9 \u1edf trong b\u1ea7u kh\u00f4ng kh\u00ed vui v\u1ebb<\/b><\/h3>\n

M\u1ed9t d\u1ea5u hi\u1ec7u m\u00e0 c\u00f3 l\u1ebd nh\u1eefng ai m\u1eafc ch\u1ee9ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac \u0111\u1ec1u s\u1ebd tr\u1ea3i qua, ch\u00ednh l\u00e0 s\u1ef1 th\u1edd \u01a1 c\u1ee7a t\u00e2m tr\u00ed<\/span>\u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 t\u00ecnh hu\u1ed1ng nh\u1ea5t \u0111\u1ecbnh n\u00e0o \u0111\u00f3. B\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng c\u00f2n h\u00e0o h\u1ee9ng v\u1edbi nh\u1eefng s\u1ef1 ki\u1ec7n m\u00e0 b\u1ea3n th\u00e2n t\u1eebng cho l\u00e0 quan tr\u1ecdng. Ch\u1eb3ng h\u1ea1n nh\u01b0 khi tham d\u1ef1 ti\u1ec7c c\u01b0\u1edbi, ti\u1ec7c sinh nh\u1eadt, l\u1ec5 t\u1ed1t nghi\u1ec7p hay c\u00e1c k\u1ef3 ngh\u1ec9 l\u1ec5, d\u00f9 b\u1ea7u kh\u00f4ng kh\u00ed v\u00f4 c\u00f9ng n\u00e1o nhi\u1ec7t, nh\u01b0ng \u0111\u1ed1i v\u1edbi b\u1ea1n, m\u1ecdi th\u1ee9 tr\u01b0\u1edbc m\u1eaft \u0111\u1ec1u nh\u1ea1t nh\u1ebdo v\u00e0 v\u00f4 ngh\u0129a. B\u1ea1n c\u1ea3m th\u1ea5y xa c\u00e1ch, kh\u00f4ng th\u1ec3 k\u1ebft n\u1ed1i v\u1edbi m\u1ecdi ng\u01b0\u1eddi xung quanh v\u00e0 th\u1eadm ch\u00ed mong \u0111\u1ee3i bu\u1ed5i ti\u1ec7c mau ch\u00f3ng k\u1ebft th\u00fac.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Unsplash\/Jasmin Chew<\/p>\n<\/div>\n

2. B\u1ea1n c\u1ea3m th\u1ea5y c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi ho\u00e0n c\u1ea3nh<\/b><\/h3>\n

T\u00ea li\u1ec7t c\u1ea3m x\u00fac khi\u1ebfn b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c b\u1ed9c l\u1ed9 nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c l\u1eabn t\u00edch c\u1ef1c. C\u00f3 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 n\u00e0y d\u01b0\u1eddng nh\u01b0 kh\u00f4ng c\u00f2n thu\u1ed9c v\u1ec1 b\u1ea1n v\u00e0 thay v\u00e0o \u0111\u00f3, b\u1ea1n tr\u1edf th\u00e0nh ng\u01b0\u1eddi quan s\u00e1t th\u1ee5 \u0111\u1ed9ng nh\u1eefng th\u01b0\u1edbc phim \u0111ang di\u1ec5n ra trong cu\u1ed9c \u0111\u1eddi m\u00ecnh. Khi \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng bi\u1ebfn c\u1ed1 hay n\u1ed7i \u0111au m\u1ea5t m\u00e1t, d\u00f9 bi\u1ebft b\u1ea3n th\u00e2n n\u00ean b\u00e0y t\u1ecf n\u1ed7i bu\u1ed3n, nh\u01b0ng b\u1ea1n l\u1ea1i ch\u1eb3ng th\u1ec3 kh\u00f3c v\u00e0 c\u0169ng kh\u00f4ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 \u0111au \u0111\u1edbn. M\u1ecdi c\u1ea3m x\u00fac trong b\u1ea1n \u0111\u1ec1u nh\u01b0 m\u1eb7t h\u1ed3 ph\u1eb3ng l\u1eb7ng, kh\u00f4ng ch\u00fat g\u1ee3n s\u00f3ng.<\/span><\/p>\n

3. B\u1ea1n d\u1ec5 c\u00e1u g\u1eaft<\/b><\/h3>\n

T\u00e2m tr\u1ea1ng u u\u1ea5t c\u00f9ng nh\u1eefng c\u1ea3m x\u00fac b\u1ecb d\u1ed3n n\u00e9n, kh\u00f4ng th\u1ec3 b\u1ed9c l\u1ed9 ra ngo\u00e0i l\u00e2u d\u1ea7n s\u1ebd t\u00edch t\u1ee5 th\u00e0nh ng\u1ecdn l\u1eeda l\u1edbn c\u00f3 th\u1ec3 thi\u00eau \u0111\u1ed1t m\u1ecdi th\u1ee9. \u0110\u00e2y c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y ch\u00e1n gh\u00e9t, kh\u00f3 ch\u1ecbu v\u00e0 d\u1ec5 c\u00e1u g\u1eaft v\u1edbi m\u1ecdi ng\u01b0\u1eddi xung quanh. Khi m\u1eafc ph\u1ea3i h\u1ed9i ch\u1ee9ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac, b\u1ea1n th\u01b0\u1eddng s\u1ebd c\u00f3 hai th\u00e1i c\u1ef1c r\u00f5 r\u1ec7t, ho\u1eb7c s\u1ebd v\u00f4 c\u00f9ng n\u00f3ng gi\u1eadn, ho\u1eb7c s\u1ebd kh\u00f4ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c g\u00ec.<\/span><\/p>\n

\n

Xem th\u00eam<\/strong><\/em><\/p>\n

\u2022\u00a07 b\u00ed quy\u1ebft qu\u1ea3n l\u00fd t\u00e0i ch\u00ednh c\u1ee7a nh\u1eefng ng\u01b0\u1eddi ph\u1ee5 n\u1eef th\u00e0nh c\u00f4ng<\/p>\n

\u2022\u00a0Nh\u1eadn di\u1ec7n 4 ki\u1ec3u tr\u1ea7m c\u1ea3m ph\u1ed5 bi\u1ebfn trong cu\u1ed9c s\u1ed1ng<\/p>\n

\u2022\u00a010 \u0111i\u1ec1u khi\u1ebfn ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac\u00a0<\/p>\n

\n

4. B\u1ea1n kh\u00f4ng th\u1ec3 \u0111\u00e1nh gi\u00e1 c\u1ea3m x\u00fac c\u1ee7a ch\u00ednh m\u00ecnh<\/b><\/h3>\n

Kh\u00f4ng ch\u1ec9 m\u1ea5t k\u1ebft n\u1ed1i v\u1edbi th\u1ebf gi\u1edbi b\u00ean ngo\u00e0i, d\u01b0\u1eddng nh\u01b0 b\u1ea1n c\u0169ng kh\u00f4ng th\u1ec3 duy tr\u00ec s\u1ee3i d\u00e2y li\u00ean k\u1ebft v\u1edbi th\u1ebf gi\u1edbi n\u1ed9i t\u00e2m b\u00ean trong m\u00ecnh. Khi \u0111\u00e3 quen v\u1edbi s\u1ef1 chai s\u1ea1n v\u00e0 tr\u1ea1ng th\u00e1i kh\u00f4ng bu\u1ed3n kh\u00f4ng vui, b\u1ea1n d\u1ea7n kh\u00f4ng c\u00f2n \u0111\u1ec3 t\u00e2m \u0111\u1ebfn di\u1ec5n bi\u1ebfn c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 vi\u1ec7c t\u1ef1 x\u00e1c \u0111\u1ecbnh, \u0111\u00e1nh gi\u00e1 ch\u00fang s\u1ebd l\u00e0 \u0111i\u1ec1u v\u00f4 c\u00f9ng kh\u00f3 kh\u0103n \u0111\u1ed1i v\u1edbi b\u1ea1n.<\/span><\/p>\n

5. T\u1ef1 v\u1ea5n b\u1ea3n th\u00e2n<\/b><\/h3>\n

C\u00f3 th\u1ec3 sau khi quan s\u00e1t b\u1ea3n th\u00e2n \u1edf m\u1ed9t v\u00e0i t\u00ecnh hu\u1ed1ng, b\u1ea1n s\u1ebd c\u00f3 xu h\u01b0\u1edbng t\u1ef1 h\u1ecfi m\u00ecnh nh\u1eefng c\u00e2u h\u1ecfi nh\u01b0: <\/span>T\u1ea1i sao b\u1ea3n th\u00e2n l\u1ea1i kh\u00f4ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c g\u00ec? M\u1ecdi ng\u01b0\u1eddi \u0111ang kh\u00f3c v\u00ec h\u1ecd bu\u1ed3n hay vui?<\/span><\/i>V\u00ec sao m\u00ecnh kh\u00f4ng th\u1ec3 kh\u00f3c gi\u1ed1ng h\u1ecd?<\/span><\/i><\/p>\n

6. B\u1ea1n c\u1ea3m th\u1ea5y cu\u1ed9c s\u1ed1ng tr\u00f4i qua theo m\u1ed9t v\u00f2ng l\u1eb7p<\/b><\/h3>\n

B\u1ea1n s\u1ebd c\u00f3 c\u1ea3m t\u01b0\u1edfng m\u1ecdi ho\u1ea1t \u0111\u1ed9ng trong ng\u00e0y \u0111ang di\u1ec5n ra nh\u01b0 m\u1ed9t c\u1ed7 m\u00e1y \u0111\u01b0\u1ee3c l\u1eadp tr\u00ecnh s\u1eb5n. M\u1ecdi vi\u1ec7c c\u1ee9 th\u1ebf l\u1eb7p \u0111i l\u1eb7p l\u1ea1i t\u1eeb ng\u00e0y n\u00e0y sang ng\u00e0y kh\u00e1c, b\u1ea1n v\u1eabn ti\u1ebfn v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh t\u1ed1t m\u1ecdi nhi\u1ec7m v\u1ee5 \u0111\u01b0\u1ee3c giao, nh\u01b0ng sau c\u00f9ng v\u1eabn l\u00e0 c\u1ea3m gi\u00e1c tr\u1ed1ng r\u1ed7ng c\u00f9ng s\u1ef1 kh\u00f4ng tr\u1ecdn v\u1eb9n. C\u00f3 l\u1ebd, cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n \u0111ang thi\u1ebfu \u0111i h\u01b0\u01a1ng v\u1ecb c\u1ee7a nh\u1eefng cung b\u1eadc h\u1ec9-n\u1ed9-\u00e1i-\u1ed1, th\u01b0\u01a1ng-nh\u1edb-gi\u1eadn-h\u1eddn.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Unsplash\/Alexander Mass<\/p>\n<\/div>\n

7. T\u1ef1 c\u00f4 l\u1eadp b\u1ea3n th\u00e2n<\/b><\/h3>\n

Kh\u00f4ng ch\u1ec9 t\u1eeb ch\u1ed1i quy\u1ec1n \u0111\u01b0\u1ee3c c\u1ea3m nh\u1eadn nh\u1eefng cung b\u1eadc th\u0103ng tr\u1ea7m c\u1ee7a cu\u1ed9c s\u1ed1ng, nh\u1eefng ng\u01b0\u1eddi b\u1ecb t\u00ea li\u1ec7t c\u1ea3m x\u00fac c\u00f2n d\u1ef1ng n\u00ean h\u00e0ng r\u00e0o ng\u0103n c\u00e1ch m\u00ecnh v\u1edbi th\u1ebf gi\u1edbi b\u00ean ngo\u00e0i \u0111\u1ec3 b\u1ea3o v\u1ec7 b\u1ea3n th\u00e2n kh\u1ecfi nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c m\u00e0 ng\u01b0\u1eddi kh\u00e1c mang \u0111\u1ebfn. H\u1ecd d\u1ec5 c\u1ea3m th\u1ea5y s\u1ee3 h\u00e3i, hoang mang v\u00e0 c\u00f3 t\u00e2m l\u00fd tr\u1ed1n tr\u00e1nh khi ai \u0111\u00f3 th\u1ec3 hi\u1ec7n s\u1ef1 gi\u1eadn d\u1eef, o\u00e1n tr\u00e1ch, khi\u00eau kh\u00edch hay \u0111au bu\u1ed3n.<\/span><\/p>\n

C\u1ea7n l\u00e0m g\u00ec \u0111\u1ec3 v\u01b0\u1ee3t qua h\u1ed9i ch\u1ee9ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac?<\/b><\/h2>\n

Hi\u1ec7n t\u01b0\u1ee3ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac s\u1ebd kh\u00f4ng k\u00e9o d\u00e0i m\u00e3i m\u00e3i v\u00e0 nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n c\u0169ng kh\u00f4ng h\u1ec1 m\u1ea5t \u0111i. Ch\u00fang v\u1eabn \u0111ang t\u1ed3n t\u1ea1i v\u00e0 ch\u1edd \u0111\u1ee3i ng\u00e0y \u0111\u01b0\u1ee3c b\u1ea1n \u0111\u00e1nh th\u1ee9c. Sau \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i l\u1eddi khuy\u00ean h\u1eefu \u00edch m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o \u0111\u1ec3 mau ch\u00f3ng v\u01b0\u1ee3t qua h\u1ed9i ch\u1ee9ng n\u00e0y.<\/span><\/p>\n

1. G\u1eb7p chuy\u00ean gia t\u00e2m l\u00fd<\/b><\/h3>\n

C\u00e1c chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n s\u1ebd \u0111\u01b0a ra l\u1eddi khuy\u00ean c\u00f9ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p tr\u1ecb li\u1ec7u gi\u00fap b\u1ea1n t\u00ecm l\u1ea1i c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 d\u1ea7n l\u1ea5y l\u1ea1i th\u0103ng b\u1eb1ng trong cu\u1ed9c s\u1ed1ng.<\/span><\/p>\n

2. T\u00e2m s\u1ef1 v\u1edbi ng\u01b0\u1eddi th\u00e2n<\/b><\/h3>\n

B\u1ea1n h\u00e3y c\u1ed1 g\u1eafng s\u1eafp x\u1ebfp th\u1eddi gian \u1edf c\u1ea1nh nh\u1eefng ng\u01b0\u1eddi m\u00e0 m\u00ecnh tin t\u01b0\u1edfng v\u00e0 t\u00e2m s\u1ef1 v\u1edbi h\u1ecd v\u1ec1 nh\u1eefng v\u1ea5n \u0111\u1ec1 m\u00e0 b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i. D\u00f9 c\u00f3 th\u1ec3 \u0111ang g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c k\u1ebft n\u1ed1i, nh\u01b0ng vi\u1ec7c n\u00f3i ra s\u1ebd gi\u00fap b\u1ea1n nh\u1eb9 l\u00f2ng h\u01a1n v\u00e0 kh\u00f4ng c\u00f2n c\u1ea3m th\u1ea5y \u0111\u01a1n \u0111\u1ed9c khi xung quanh c\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u01b0\u01a1ng, quan t\u00e2m \u0111\u1ebfn b\u1ea1n.<\/span><\/p>\n

\"ch\u1eefa<\/p>\n

\u1ea2nh: Unsplash\/Den Trushtin<\/p>\n<\/div>\n

\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

3. T\u1eadp th\u1ec3 d\u1ee5c<\/b><\/h3>\n

Ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, kickboxing hay yoga \u0111\u1ec1u l\u00e0 nh\u1eefng b\u1ed9 m\u00f4n v\u00f4 c\u00f9ng h\u1eefu hi\u1ec7u trong vi\u1ec7c gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u0103ng c\u01b0\u1eddng hormone h\u1ea1nh ph\u00fac cho n\u00e3o b\u1ed9. V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u1ebft h\u1ee3p c\u00f9ng ph\u01b0\u01a1ng ph\u00e1p th\u1edf s\u00e2u s\u1ebd gi\u00fap b\u1ea1n d\u1ea7n t\u00ecm l\u1ea1i s\u1ef1 k\u1ebft n\u1ed1i v\u1edbi th\u00e2n t\u00e2m v\u00e0 kh\u01a1i d\u1eady nh\u1eefng c\u1ea3m x\u00fac b\u1ea5y l\u00e2u nay v\u1eabn c\u00f2n ng\u1ee7 qu\u00ean b\u00ean trong b\u1ea1n. B\u1ea1n n\u00ean d\u00e0nh ra 15-30 ph\u00fat t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t.<\/span><\/p>\n

4. T\u1ef1 ch\u1eefa l\u00e0nh<\/b><\/h3>\n

B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, ng\u1ed3i thi\u1ec1n v\u00e0 t\u1eadp vi\u1ebft nh\u1eadt k\u00fd m\u1ed7i ng\u00e0y \u0111\u1ec3 thanh l\u1ecdc t\u00e2m tr\u00ed, quan s\u00e1t b\u1ea3n th\u00e2n, nh\u1eadn di\u1ec7n n\u1ed7i \u0111au v\u00e0 t\u1eeb \u0111\u00f3 ch\u1eefa l\u00e0nh nh\u1eefng t\u1ed5n th\u01b0\u01a1ng v\u1eabn c\u00f2n \u00e2m \u1ec9. T\u00ea li\u1ec7t c\u1ea3m x\u00fac b\u1eaft ngu\u1ed3n t\u1eeb nh\u1eefng n\u1ed7i \u0111au. Cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n s\u1ebd l\u1ea1i ng\u1eadp tr\u00e0n ni\u1ec1m vui khi b\u1ea3n th\u00e2n \u0111\u00e3 v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c m\u1ecdi gi\u00f4ng b\u00e3o trong l\u00f2ng.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Unsplash\/Mohsen Ameri<\/p>\n<\/div>\n

5. Duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh<\/b><\/h3>\n

Ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd, \u0103n u\u1ed1ng khoa h\u1ecdc l\u00e0 chi\u1ebfc ch\u00eca kh\u00f3a quan tr\u1ecdng gi\u00fap b\u1ea1n duy tr\u00ec ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c, b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3i thi\u1ec7n c\u1ea3m x\u00fac. V\u00ec v\u1eady, h\u00e3y c\u1ed1 g\u1eafng ng\u1ee7 \u0111\u1ee7 7-9 ti\u1ebfng m\u1ed7i ng\u00e0y v\u00e0 duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, \u0111\u1ea7y \u0111\u1ee7 4 nh\u00f3m ch\u1ea5t c\u1ea7n thi\u1ebft g\u1ed3m: \u0111\u1ea1m, tinh b\u1ed9t, ch\u1ea5t b\u00e9o v\u00e0 vitamin \u0111\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c n\u00e2ng cao. Tuy c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n nh\u01b0ng n\u1ebfu \u00e1p d\u1ee5ng m\u1ed9t c\u00e1ch nghi\u00eam t\u00fac, b\u1ea1n s\u1ebd d\u1ea7n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 m\u00e0 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh n\u00e0y mang l\u1ea1i.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

N\u1ebfu \u0111\u01b0\u1ee3c ch\u1ecdn l\u1ef1a, b\u1ea1n s\u1ebd mu\u1ed1n n\u1ebfm tr\u1ea3i m\u1ecdi cung b\u1eadc h\u1ec9 n\u1ed9 \u00e1i \u1ed1 c\u1ee7a cu\u1ed9c \u0111\u1eddi, nh\u1eefng n\u1ed1t th\u0103ng tr\u1ea7m, k\u1ef7 ni\u1ec7m bu\u1ed3n vui c\u00f9ng nhi\u1ec1u th\u1eed th\u00e1ch b\u1ea5t ng\u1edd, hay s\u1ebd l\u1ef1a ch\u1ecdn t\u1ed3n t\u1ea1i nh\u01b0 m\u1ed9t m\u1eb7t h\u1ed3 ph\u1eb3ng l\u1eb7ng, m\u1ecdi th\u1ee9 di\u1ec5n ra theo m\u1ed9t v\u00f2ng l\u1eb7p \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1ecbnh s\u1eb5n v\u00e0 b\u1ea1n ch\u1eb3ng c\u1ea3m th\u1ea5y bu\u1ed3n c\u0169ng ch\u1eb3ng c\u1ea3m th\u1ea5y vui?<\/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\/69932"}],"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=69932"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/69932\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=69932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=69932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=69932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}