{"id":9981,"date":"2023-11-29T15:08:11","date_gmt":"2023-11-29T15:08:11","guid":{"rendered":"https:\/\/masterskills.org\/blog\/ky-nang-kiem-soat-cam-xuc-ren-luyen-de-lam-chu-ban-than.html"},"modified":"2023-12-21T20:16:52","modified_gmt":"2023-12-21T13:16:52","slug":"ky-nang-kiem-soat-cam-xuc-ren-luyen-de-lam-chu-ban-than","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/ky-nang-kiem-soat-cam-xuc-ren-luyen-de-lam-chu-ban-than.html","title":{"rendered":"K\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac: R\u00e8n luy\u1ec7n \u0111\u1ec3 l\u00e0m ch\u1ee7 b\u1ea3n th\u00e2n"},"content":{"rendered":"
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Ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac th\u01b0\u1eddng \u0111\u1ec1 c\u1eadp \u0111\u1ebfn n\u1ed7 l\u1ef1c c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n \u0111\u1ec3 qu\u1ea3n l\u00fd vi\u1ec7c b\u1ed9c l\u1ed9, tr\u1ea3i nghi\u1ec7m nh\u1eefng c\u1ea3m x\u00fac ho\u1eb7c nh\u1eefng ph\u1ea3n \u1ee9ng g\u00e2y r\u1ed1i lo\u1ea1n g\u00e2y ra nh\u1eefng h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c. \u0110i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n th\u00f4ng qua vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c nh\u1eadn th\u1ee9c ho\u1eb7c h\u00e0nh vi.<\/p>\n

K\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac l\u00e0 g\u00ec?<\/span><\/strong><\/h2>\n

K\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac l\u00e0 qu\u00e1 tr\u00ecnh m\u00e0 c\u00e1c c\u00e1 nh\u00e2n nh\u1eadn th\u1ee9c, hi\u1ec3u v\u00e0 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u1eefng c\u1ea3m x\u00fac trong m\u1ecdi tr\u01b0\u1eddng h\u1ee3p, bao g\u1ed3m c\u1ea3 c\u1ea3m x\u00fac ti\u00eau c\u1ef1c v\u00e0 t\u00edch c\u1ef1c. \u0110i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng t\u1ea1i m\u1ed9t ho\u1eb7c nhi\u1ec1u \u0111i\u1ec3m trong qu\u00e1 tr\u00ecnh t\u1ea1o ra c\u1ea3m x\u00fac, \u0111\u00f2i h\u1ecfi b\u1ea3n th\u00e2n m\u1ed7i ng\u01b0\u1eddi ph\u1ea3i bi\u1ebft \u0111i\u1ec1u khi\u1ec3n, c\u00e2n \u0111\u1ed1i gi\u1eefa hai tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac n\u00e0y m\u1ed9t c\u00e1ch ph\u00f9 h\u1ee3p tr\u01b0\u1edbc khi th\u1ec3 hi\u1ec7n.<\/p>\n

H\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u ti\u1ebfp x\u00fac v\u1edbi c\u00e1c t\u00e1c nh\u00e2n k\u00edch th\u00edch c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u c\u1ea3m x\u00fac kh\u00e1c nhau trong m\u1ed9t ng\u00e0y. N\u1ebfu ph\u1ea3n \u1ee9ng kh\u00f4ng ph\u00f9 h\u1ee3p ho\u1eb7c c\u1ef1c \u0111oan v\u1edbi nh\u1eefng k\u00edch th\u00edch n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c \u0111\u1ed1i v\u1edbi kh\u1ea3 n\u0103ng h\u00f2a nh\u1eadp t\u1ed1t trong m\u00f4i tr\u01b0\u1eddng x\u00e3 h\u1ed9i c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n

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T\u1ea7m quan tr\u1ecdng c\u1ee7a k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac<\/span><\/strong><\/h2>\n

Tr\u00e1nh m\u00e2u thu\u1eabn, xung \u0111\u1ed9t<\/span><\/strong><\/h3>\n

Tr\u00ean th\u1ef1c t\u1ebf, m\u1ed7i ng\u00e0y c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i b\u00e1o \u0111\u01b0a tin v\u1ec1 nh\u1eefng v\u1ee5 vi\u1ec7c x\u00f4 x\u00e1t, m\u00e2u thu\u1eabn, th\u1eadm ch\u00ed l\u00e0 s\u00e1t h\u1ea1i l\u1eabn nhau v\u00ec nh\u1eefng c\u1ea3m x\u00fac n\u00f3ng gi\u1eadn, b\u1ed3ng b\u1ed9t nh\u1ea5t th\u1eddi. Nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac th\u01b0\u1eddng c\u00f3 c\u00e1i t\u00f4i r\u1ea5t l\u1edbn, h\u1ecd d\u1ec5 c\u00f3 nh\u1eefng ph\u1ea3n \u1ee9ng sai l\u1ea7m, \u0111em nh\u1eefng t\u00e2m t\u01b0 t\u00ecnh c\u1ea3m c\u00e1 nh\u00e2n ra \u0111\u1ec3 quy\u1ebft \u0111\u1ecbnh \u0111\u00fang sai.<\/p>\n

Ch\u00ednh v\u00ec v\u1eady, k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 b\u00ecnh t\u0129nh hi\u1ec3u, ki\u1ec3m so\u00e1t b\u1ea3n th\u00e2n tr\u01b0\u1edbc khi \u0111\u1ec3 c\u1ea3m x\u00fac chi ph\u1ed1i ho\u00e0n to\u00e0n. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh nh\u1eefng xung \u0111\u1ed9t c\u0103ng th\u1eb3ng, th\u1eadm ch\u00ed l\u00e0 x\u00f4 x\u00e1t l\u1eabn nhau.<\/p>\n

X\u00e2y d\u1ef1ng v\u00e0 nu\u00f4i d\u01b0\u1ee1ng c\u00e1c m\u1ed1i quan h\u1ec7 l\u00e0nh m\u1ea1nh<\/span><\/strong><\/h3>\n

Nh\u1eefng \u0111\u1ed1 k\u1ef5, ghen gh\u00e9t, tranh ch\u1ea5p h\u01a1n thua, gi\u1eadn d\u1eef, n\u00f3i n\u0103ng kh\u00f4ng ki\u1ec3m so\u00e1t,… l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 gi\u1ebft ch\u1ebft m\u1ed1i quan h\u1ec7 m\u1ed9t c\u00e1ch nhanh nh\u1ea5t. Ch\u00fang ta th\u01b0\u1eddng kh\u00f4ng bi\u1ebft, nh\u1eefng l\u1eddi n\u00f3i v\u00f4 t\u00ecnh c\u1ee7a m\u00ecnh c\u00f3 th\u1ec3 l\u00e0m t\u1ed5n th\u01b0\u01a1ng ng\u01b0\u1eddi kh\u00e1c s\u00e2u s\u1eafc. Ch\u00ednh v\u00ec v\u1eady, vi\u1ec7c l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac b\u1eb1ng c\u00e1ch th\u1ec3 hi\u1ec7n m\u1ed9t th\u00e1i \u0111\u1ed9 \u0111\u00fang m\u1ef1c, bi\u1ebft c\u00e1ch \u1ee9ng x\u1eed m\u1ed9t c\u00e1ch kh\u00e9o l\u00e9o ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng cho nh\u1eefng m\u1ed1i quan h\u1ec7 l\u00e0nh m\u1ea1nh, t\u1ed1t \u0111\u1eb9p v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n

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H\u1ea1n ch\u1ebf nguy c\u01a1 g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 t\u00e2m l\u00fd, th\u1ec3 ch\u1ea5t<\/span><\/strong><\/h3>\n

C\u1ea3m x\u00fac c\u00f3 m\u1ed1i li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd v\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd, th\u1ec3 ch\u1ea5t c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Ch\u1eb3ng h\u1ea1n nh\u01b0 khi c\u00f3 c\u1ea3m x\u00fac t\u00edch c\u1ef1c, c\u01a1 th\u1ec3 m\u1ed9t ng\u01b0\u1eddi s\u1ebd s\u1ea3n sinh ra c\u00e1c hormone adrenaline, dopamine, endorphin,… mang l\u1ea1i c\u1ea3m gi\u00e1c vui v\u1ebb, ph\u1ea5n ch\u1ea5n, h\u1ed3i h\u1ed9p.<\/p>\n

C\u00e1c hormone n\u00e0y c\u00f2n gi\u00fap th\u01b0 gi\u00e3n c\u00e1c c\u01a1, gi\u1ea3m \u0111au nh\u1ee9c x\u01b0\u01a1ng kh\u1edbp, \u0111i\u1ec1u h\u00f2a c\u00e1c ho\u1ea1t \u0111\u1ed9ng trong c\u01a1 th\u1ec3. Do \u0111\u00f3, nh\u1eefng ng\u01b0\u1eddi lu\u00f4n c\u00f3 th\u00e1i \u0111\u1ed9 t\u00edch c\u1ef1c, l\u1ea1c quan th\u01b0\u1eddng \u00edt g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe h\u01a1n so v\u1edbi m\u1ed9t ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean suy ngh\u0129, lo l\u1eafng.<\/p>\n

Tr\u01b0\u1eddng h\u1ee3p g\u1eb7p c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, \u0111\u1ed1i m\u1eb7t v\u1edbi s\u1ef1 n\u00f3ng n\u1ea3y, t\u1ee9c gi\u1eadn, bu\u1ed3n b\u00e3, th\u1eadm ch\u00ed l\u00e0 tuy\u1ec7t v\u1ecdng s\u1ebd l\u00e0m gia t\u0103ng hormone cortisol v\u00e0 adrenaline. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y n\u00ean m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nh\u01b0 \u0111au bao t\u1eed, \u0111au \u0111\u1ea7u, r\u1ed1i lo\u1ea1n nh\u1ecbp tim,…<\/p>\n

Th\u1ec3 hi\u1ec7n m\u1ed9t ng\u01b0\u1eddi c\u00f3 hi\u1ec3u bi\u1ebft<\/span><\/strong><\/h3>\n

Ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac s\u1ebd c\u00f3 \u00fd th\u1ee9c h\u1ecdc h\u1ecfi, r\u00e8n luy\u1ec7n m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u00f3 nh\u1eefng \u1ee9ng x\u1eed ph\u00f9 h\u1ee3p, chu\u1ea9n m\u1ef1c. M\u1ed9t t\u00e1c phong chuy\u00ean nghi\u1ec7p v\u00e0 c\u00f3 hi\u1ec3u bi\u1ebft s\u1ebd \u0111\u01b0\u1ee3c nh\u1eefng ng\u01b0\u1eddi kh\u00e1c t\u00f4n tr\u1ecdng, y\u00eau m\u1ebfn.<\/p>\n

K\u1ec3 c\u1ea3 trong c\u00f4ng vi\u1ec7c l\u1eabn cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng ng\u00e0y, k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac t\u1ed1t s\u1ebd l\u00e0 m\u1ed9t n\u1ec1n t\u1ea3ng tuy\u1ec7t v\u1eddi \u0111\u1ec3 h\u00ecnh th\u00e0nh n\u00ean nh\u1eefng h\u00e0nh vi \u0111\u00fang m\u1ef1c, tr\u00e1nh nh\u1eefng sai l\u1ea7m trong \u1ee9ng x\u1eed hay nh\u1eefng h\u00e0nh \u0111\u1ed9ng khi\u1ebfn b\u1ea3n th\u00e2n h\u1ed1i h\u1eadn.<\/p>\n

Chuy\u00ean nghi\u1ec7p h\u01a1n trong m\u1eaft ng\u01b0\u1eddi kh\u00e1c<\/span><\/strong><\/h3>\n

Vi\u1ec7c b\u1ed9c l\u1ed9 h\u1ebft c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh ra ngo\u00e0i s\u1ebd \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn c\u00e1ch m\u00e0 ng\u01b0\u1eddi kh\u00e1c nh\u00ecn nh\u1eadn v\u00e0o ng\u01b0\u1eddi \u0111\u00f3. \u0110\u1eb7c bi\u1ec7t l\u00e0 trong c\u00f4ng vi\u1ec7c, nh\u1eefng ng\u01b0\u1eddi lu\u00f4n b\u1ecb c\u1ea3m x\u00fac chi ph\u1ed1i s\u1ebd kh\u00f4ng d\u1ec5 d\u00e0ng \u0111\u1ec3 \u0111\u01b0a ra nh\u1eefng quy\u1ebft \u0111\u1ecbnh \u0111\u00fang \u0111\u1eafn, g\u00e2y ra sai l\u1ea7m v\u00e0 nh\u1eefng h\u1ec7 qu\u1ea3 kh\u00f3 l\u01b0\u1eddng. M\u1ed9t ng\u01b0\u1eddi m\u00e0 \u201cs\u00e1ng n\u1eafng chi\u1ec1u m\u01b0a\u201d b\u1ed9c l\u1ed9 m\u1ed9t t\u00ednh c\u00e1ch ch\u01b0a tr\u01b0\u1edfng th\u00e0nh, thi\u1ebfu ch\u00edn ch\u1eafn v\u00e0 kh\u00f4ng \u0111\u00e1ng tin c\u1eady, t\u00edn nhi\u1ec7m.<\/p>\n

Ch\u00ednh v\u00ec v\u1eady, ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac gi\u1eef m\u1ed7i ng\u01b0\u1eddi gi\u1eef \u0111\u01b0\u1ee3c h\u00ecnh \u1ea3nh chuy\u00ean nghi\u1ec7p trong m\u1eaft ng\u01b0\u1eddi kh\u00e1c. \u0110i\u1ec1u n\u00e0y t\u1ea1o ra s\u1ef1 thu h\u00fat b\u1edfi v\u1ebb tr\u01b0\u1edfng th\u00e0nh, \u0111i\u1ec1m t\u0129nh v\u00e0 r\u1ea5t \u0111\u00e1ng \u0111\u1ec3 tin c\u1eady.<\/p>\n

Kh\u00f4ng b\u1ecb l\u1ee3i d\u1ee5ng \u0111i\u1ec3m y\u1ebfu \u0111\u1ec3 h\u1ea1 b\u1ec7<\/span><\/strong><\/h3>\n

\u0110\u1eb7c bi\u1ec7t l\u00e0 trong c\u00f4ng vi\u1ec7c, \u0111\u00f4i khi s\u1ebd c\u00f3 nh\u1eefng cu\u1ed9c tranh ch\u1ea5p, n\u1ebfu kh\u00f4ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac t\u1ed1t, doanh nghi\u1ec7p s\u1ebd d\u1ec5 b\u1ecb \u0111\u1ed1i th\u1ee7 l\u1ee3i d\u1ee5ng \u0111i\u1ec3m y\u1ebfu. Ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00e1ch h\u00e0ng bi\u1ebft \u0111\u1ea1i di\u1ec7n doanh nghi\u1ec7p kh\u00e1 n\u00f3ng t\u00ednh, h\u1ecd s\u1ebd c\u00f3 th\u1ec3 khi\u00eau kh\u00edch \u0111\u1ec3 ng\u01b0\u1eddi \u0111\u00f3 n\u1ed5i n\u00f3ng, ph\u1ea3n \u1ee9ng ti\u00eau c\u1ef1c. Ch\u1ec9 nh\u01b0 v\u1eady th\u00f4i \u0111\u00e3 \u0111\u1ee7 \u0111\u00e1nh m\u1ea5t h\u00ecnh \u1ea3nh th\u01b0\u01a1ng hi\u1ec7u trong m\u1eaft nh\u00e2n vi\u00ean, \u0111\u1ed1i t\u00e1c, kh\u00e1ch h\u00e0ng,… th\u1eadm ch\u00ed l\u00e0 m\u1ea5t nh\u1eefng c\u01a1 h\u1ed9i h\u1ee3p t\u00e1c l\u00e0m \u0103n l\u00e2u d\u00e0i.<\/p>\n

Ch\u00ednh v\u00ec v\u1eady, k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1eef t\u00e2m l\u00fd \u1ed5n \u0111\u1ecbnh, m\u1ed9t th\u00e1i \u0111\u1ed9 kh\u00e1ch quan \u0111\u1ec3 \u1ee9ng ph\u00f3 xu\u1ea5t s\u1eafc v\u1edbi m\u1ecdi t\u00ecnh hu\u1ed1ng, tr\u00e1nh \u0111\u1ec3 ng\u01b0\u1eddi kh\u00e1c l\u1ee3i d\u1ee5ng, khi\u00eau kh\u00edch nh\u1eb1m h\u1ea1 b\u1ec7, ch\u01a1i x\u1ea5u.<\/p>\n

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R\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac \u0111\u1ec3 l\u00e0m ch\u1ee7 b\u1ea3n th\u00e2n<\/span><\/strong><\/h2>\n
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  1. L\u1eafng nghe b\u1ea3n th\u00e2n tr\u01b0\u1edbc khi b\u1ed9c l\u1ed9 c\u1ea3m x\u00fac\u00a0<\/li>\n
  2. L\u00e0m ch\u1ee7 suy ngh\u0129<\/li>\n
  3. R\u00e8n luy\u1ec7n s\u1ef1 t\u1ef1 tin<\/li>\n
  4. Th\u1ef1c h\u00e0nh Mindfulness<\/li>\n
  5. T\u1eadp Yoga<\/li>\n
  6. Vi\u1ebft nh\u1eadt k\u00fd<\/li>\n
  7. Gi\u1ea3i t\u1ecfa c\u1ea3m x\u00fac<\/li>\n<\/ol>\n

    L\u1eafng nghe b\u1ea3n th\u00e2n tr\u01b0\u1edbc khi b\u1ed9c l\u1ed9 c\u1ea3m x\u00fac\u00a0<\/span><\/strong><\/h3>\n

    N\u1ebfu kh\u00f4ng nh\u1eadn ra \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i v\u1ec1 m\u1eb7t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh, m\u1ed9t ng\u01b0\u1eddi kh\u00f3 c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac. Vi\u1ec7c l\u1eafng nghe b\u1ea3n th\u00e2n, nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c ph\u1ea7n c\u1ea3m x\u00fac \u0111ang tr\u1ed7i d\u1eady gi\u00fap b\u1ea3n th\u00e2n c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 b\u00ecnh t\u0129nh, nh\u1eadn ra v\u00e0 ki\u1ec3m so\u00e1t ch\u00fang nh\u1eb1m \u1ee9ng x\u1eed sao cho ph\u00f9 h\u1ee3p.<\/p>\n

    Tham kh\u1ea3o th\u00eam v\u1ec1 b\u1ea3n th\u00e2n:<\/strong><\/p>\n

      \n
    • \n

      Kh\u00e1m ph\u00e1 b\u1ea3n th\u00e2n<\/p>\n<\/li>\n

    • \n

      Th\u1ea5u hi\u1ec3u b\u1ea3n th\u00e2n<\/p>\n<\/li>\n

    • \n

      Ph\u00e1t tri\u1ec3n b\u1ea3n th\u00e2n<\/p>\n<\/li>\n

    • \n

      Thay \u0111\u1ed5i b\u1ea3n th\u00e2n<\/p>\n<\/li>\n

    • \n

      K\u1ef7 lu\u1eadt b\u1ea3n th\u00e2n<\/p>\n<\/li>\n<\/ul>\n

      L\u00e0m ch\u1ee7 suy ngh\u0129<\/span><\/strong><\/h3>\n

      Qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n \u0111\u1ec3 l\u00e0m ch\u1ee7 suy ngh\u0129 gi\u00fap m\u1ed7i ng\u01b0\u1eddi c\u00f3 nh\u1eefng g\u00f3c nh\u00ecn kh\u00e1ch quan v\u00e0 t\u00edch c\u1ef1c h\u01a1n v\u1edbi m\u1ecdi vi\u1ec7c trong cu\u1ed9c s\u1ed1ng. M\u1ed7i ng\u01b0\u1eddi sinh ra h\u1ea7u h\u1ebft \u0111\u1ec1u c\u00f3 b\u1ea3n n\u0103ng t\u1ef1 v\u1ec7 trong ch\u00ednh suy ngh\u0129 c\u1ee7a m\u00ecnh, gi\u00fap b\u1ea3o to\u00e0n l\u1ee3i \u00edch c\u00e1 nh\u00e2n, nh\u01b0ng khi suy ngh\u0129 b\u1ecb h\u01b0\u1edbng theo m\u1ed9t chi\u1ec1u ti\u00eau c\u1ef1c, s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi tr\u00ed tu\u1ec7 v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7 xung quanh.<\/p>\n

      Ch\u1eb3ng h\u1ea1n nh\u01b0 khi b\u1ecb tr\u00e1ch m\u1eafng, ch\u00fang ta th\u01b0\u1eddng c\u00f3 c\u1ea3m gi\u00e1c u\u1ea5t \u1ee9c, c\u0103ng th\u1eb3ng, kh\u00f3 ch\u1ecbu v\u00e0 kh\u00f4ng gi\u1eef \u0111\u01b0\u1ee3c b\u00ecnh t\u0129nh. Khi l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c suy ngh\u0129, t\u1ee9c l\u00e0 suy ngh\u0129 vi\u1ec7c n\u00e0y theo m\u1ed9t chi\u1ec1u h\u01b0\u1edbng t\u00edch c\u1ef1c, kh\u00e1ch quan s\u1ebd gi\u00fap thay \u0111\u1ed5i r\u1ea5t l\u1edbn nh\u1eefng h\u00e0nh \u0111\u1ed9ng sau \u0111\u00f3.<\/p>\n

      \n

      R\u00e8n luy\u1ec7n s\u1ef1 t\u1ef1 tin<\/span><\/strong><\/h3>\n

      T\u1ef1 tin gi\u00fap m\u1ed9t ng\u01b0\u1eddi lu\u00f4n trong t\u00e2m th\u1ebf s\u1eb5n s\u00e0ng \u0111\u1ec3 \u0111\u01b0\u01a1ng \u0111\u1ea7u v\u1edbi m\u1ecdi th\u1eed th\u00e1ch, t\u00ecnh hu\u1ed1ng. B\u1eb1ng c\u00e1ch \u0111\u1ee9ng tr\u01b0\u1edbc g\u01b0\u01a1ng v\u00e0 t\u1ef1 n\u00f3i chuy\u1ec7n v\u1edbi ch\u00ednh m\u00ecnh, tham gia n\u0103ng n\u1ed5 v\u00e0o nh\u1eefng cu\u1ed9c giao ti\u1ebfp l\u00e0nh m\u1ea1nh v\u1edbi nh\u1eefng ng\u01b0\u1eddi xung quanh. Ch\u1ec9 c\u00f3 th\u1ef1c h\u00e0nh m\u1edbi gi\u00fap ch\u00fang ta r\u00e8n luy\u1ec7n m\u1ecdi th\u1ee9 nhanh nh\u1ea5t.<\/p>\n

      Th\u1ef1c h\u00e0nh Mindfulness<\/span><\/strong><\/h3>\n

      Th\u1ef1c h\u00e0nh Mindfulness hay c\u00f2n g\u1ecdi l\u00e0 th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m gi\u00fap m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, kh\u00f4ng b\u1ecb t\u00e1c \u0111\u1ed9ng b\u1edfi nh\u1eefng \u0111i\u1ec1u trong qu\u00e1 kh\u1ee9 ho\u1eb7c nh\u1eefng lo l\u1eafng v\u1ec1 t\u01b0\u01a1ng lai, \u0111\u1ed3ng th\u1eddi ch\u1ea5p nh\u1eadn m\u1ecdi c\u1ea3m x\u00fac m\u00e0 b\u1ea3n th\u00e2n tr\u1ea3i qua. Thay v\u00ec t\u1ef1 \u0111\u00e1nh gi\u00e1 ho\u1eb7c ph\u1ea3n \u1ee9ng t\u1ee9c th\u00ec, khi th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, ch\u00fang ta s\u1ebd quan s\u00e1t v\u00e0 ch\u1ea5p nh\u1eadn c\u1ea3m x\u00fac m\u1ed9t c\u00e1ch kh\u00f4ng \u0111\u1ecbnh ki\u1ebfn.<\/p>\n

      Theo nhi\u1ec1u nghi\u00ean c\u1ee9u khoa h\u1ecdc g\u1ea7n \u0111\u00e2y, th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m gi\u00fap m\u1ed7i ng\u01b0\u1eddi gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3m gi\u00e1c \u00e2u lo hay t\u1ee9c gi\u1eadn, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ph\u1ee5c h\u1ed3i th\u1ea7n kinh t\u1ef1 ch\u1ee7. Nhi\u1ec1u doanh nghi\u1ec7p h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi hi\u1ec7n nay c\u0169ng khuy\u1ebfn kh\u00edch nh\u00e2n vi\u00ean c\u1ee7a m\u00ecnh th\u1ef1c h\u00e0nh Mindfulness nh\u01b0 Google, Facebook,…<\/p>\n

      T\u1eadp Yoga<\/span><\/strong><\/h3>\n

      Yoga k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c \u0111\u1ed9ng t\u00e1c th\u1ec3 d\u1ee5c, h\u01a1i th\u1edf v\u00e0 t\u1eadp trung tinh th\u1ea7n, gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng, t\u1ea1o ra tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n v\u00e0 gi\u00fap m\u1ed7i ng\u01b0\u1eddi c\u1ea3m th\u1ea5y b\u00ecnh an. Khi t\u1eadp Yoga, ch\u00fang ta t\u1eadp trung nhi\u1ec1u v\u00e0o h\u01a1i th\u1edf, di chuy\u1ec3n c\u01a1 th\u1ec3 theo c\u00e1c \u0111\u1ed9ng t\u00e1c v\u1eeba v\u1eb7n, uy\u1ec3n chuy\u1ec3n, nh\u1eb9 nh\u00e0ng, t\u1ea1o ra m\u1ed9t s\u1ef1 li\u00ean k\u1ebft s\u00e2u gi\u1eefa c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed.<\/p>\n

      B\u1eb1ng c\u00e1ch t\u1eadp Yoga, ch\u00fang ta c\u00f3 th\u1ec3 l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh, c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c d\u00f2ng ch\u1ea3y c\u1ea3m x\u00fac b\u00ean trong. C\u00e1c t\u01b0 th\u1ebf Yoga c\u00f9ng v\u1edbi vi\u1ec7c k\u1ebft h\u1ee3p v\u1edbi b\u00e0i t\u1eadp th\u1edf gi\u00fap \u0111i\u1ec1u ch\u1ec9nh h\u1ec7 th\u1ea7n kinh, t\u1ea1o ra m\u1ed9t tr\u1ea1ng th\u00e1i t\u0129nh l\u1eb7ng v\u00e0 c\u00e2n b\u1eb1ng. T\u1eeb \u0111\u00f3 gi\u00fap r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

      Vi\u1ebft nh\u1eadt k\u00fd<\/span><\/strong><\/h3>\n

      Vi\u1ebft nh\u1eadt k\u00fd \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p h\u1eefu \u00edch \u0111\u1ec3 r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac. B\u1eb1ng c\u00e1ch ghi l\u1ea1i nh\u1eefng suy ngh\u0129, mong mu\u1ed1n, tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd, c\u1ea3m x\u00fac h\u1eb1ng ng\u00e0y, vi\u1ebft nh\u1eadt k\u00fd gi\u00fap ch\u00fang ta t\u1ea1o ra m\u1ed9t kh\u00f4ng gian ri\u00eang t\u01b0 \u0111\u1ec3 t\u1ef1 nh\u00ecn nh\u1eadn l\u1ea1i nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh sau m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n

      Vi\u1ebft nh\u1eadt k\u00fd gi\u00fap ch\u00fang ta x\u00e1c \u0111\u1ecbnh nh\u1eefng c\u1ea3m x\u00fac, suy ngh\u0129 \u0111\u00e3 tr\u1ea3i qua, gi\u00fap hi\u1ec3u r\u00f5 v\u1ec1 nh\u1eefng y\u1ebfu t\u1ed1 g\u00e2y ra c\u1ea3m x\u00fac \u0111\u00f3. \u0110\u1ed3ng th\u1eddi, vi\u1ebft nh\u1eadt k\u00fd c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng, x\u1ea3 stress, khi \u0111\u1ed5 ra gi\u1ea5y nh\u1eefng suy ngh\u0129, c\u1ea3m x\u00fac, ch\u00fang ta c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c g\u00e1nh n\u1eb7ng trong t\u00e2m tr\u00ed v\u00e0 c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00f5m h\u01a1n.<\/p>\n

      Vi\u1ebft nh\u1eadt k\u00fd c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t h\u1ed3i chu\u00f4ng nh\u1eafc nh\u1edf v\u1ec1 s\u1ef1 ti\u1ebfn b\u1ed9 v\u00e0 thay \u0111\u1ed5i c\u1ee7a b\u1ea3n th\u00e2n m\u1ed7i ng\u00e0y. Khi quay l\u1ea1i \u0111\u1ecdc l\u1ea1i c\u00e1c b\u00e0i vi\u1ebft tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ec3 so s\u00e1nh v\u1edbi t\u00ecnh tr\u1ea1ng hi\u1ec7n t\u1ea1i, ch\u00fang ta c\u00f3 th\u1ec3 nh\u1eadn ra nh\u1eefng c\u1ea3i ti\u1ebfn r\u00f5 r\u1ec7t c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

      Gi\u1ea3i t\u1ecfa c\u1ea3m x\u00fac<\/span><\/strong><\/h3>\n

      C\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i t\u1ecfa c\u1ea3m x\u00fac c\u0169ng l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1ed1t gi\u00fap r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac. Khi c\u1ea3m th\u1ea5y cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh b\u1ecb m\u1ea5t c\u00e2n b\u1eb1ng, c\u00f3 nh\u1eefng tr\u1ea1ng th\u00e1i ch\u00e1n n\u1ea3n, kh\u00f4ng h\u1ee9ng th\u00fa v\u1edbi b\u1ea5t k\u1ef3 vi\u1ec7c g\u00ec, th\u00ec h\u00e3y d\u00e0nh cho b\u1ea3n th\u00e2n m\u1ed9t qu\u00e3ng ngh\u1ec9 \u0111\u1ec3 gi\u1ea3i t\u1ecfa ch\u00fang m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh.<\/p>\n

      B\u1eb1ng c\u00e1ch l\u00e0m nh\u1eefng vi\u1ec7c m\u00e0 b\u1ea3n th\u00e2n c\u1ea3m th\u1ea5y th\u00edch, ho\u1eb7c tr\u01b0\u1edbc \u0111\u00e2y \u0111\u00e3 t\u1eebng khao kh\u00e1t l\u00e0m ch\u00fang nh\u01b0 \u0111i du l\u1ecbch, \u0111\u1ea1p xe xuy\u00ean t\u1ec9nh, \u0111i mua s\u1eafm, th\u1eadm ch\u00ed l\u00e0 chuy\u1ec3n \u0111\u1ebfn m\u1ed9t v\u00f9ng \u0111\u1ea5t m\u1edbi \u0111\u1ec3 s\u1ed1ng m\u1ed9t th\u1eddi gian c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch hay. Xu h\u01b0\u1edbng b\u1ecf ph\u1ed1 ra \u0111\u1ea3o s\u1ed1ng hoang d\u00e3, l\u1eb7n bi\u1ec3n, b\u1eaft c\u00e1 c\u1ee7a gi\u1edbi tr\u1ebb hi\u1ec7n nay l\u00e0 m\u1ed9t v\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh.<\/p>\n

      \n

      Bi\u1ec3u hi\u1ec7n c\u1ee7a ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac<\/span><\/strong><\/h2>\n
        \n
      1. H\u00e0nh \u0111\u1ed9ng thay v\u00ec n\u00f3i<\/li>\n
      2. \u0110i\u1ec1m t\u0129nh<\/li>\n
      3. Ki\u1ec3m \u0111i\u1ec3m b\u1ea3n th\u00e2n<\/li>\n
      4. \u0110\u1ed3ng c\u1ea3m v\u1edbi ng\u01b0\u1eddi kh\u00e1c<\/li>\n<\/ol>\n

        H\u00e0nh \u0111\u1ed9ng thay v\u00ec n\u00f3i<\/span><\/strong><\/h3>\n

        Nh\u1eefng ng\u01b0\u1eddi l\u00e0m nhi\u1ec1u h\u01a1n n\u00f3i s\u1ebd thu h\u00fat v\u00e0 d\u1ec5 chi\u1ebfm \u0111\u01b0\u1ee3c l\u00f2ng tin c\u1ee7a ng\u01b0\u1eddi kh\u00e1c h\u01a1n l\u00e0 m\u1ed9t ng\u01b0\u1eddi n\u00f3i nhi\u1ec1u nh\u01b0ng kh\u00f4ng ch\u1ecbu l\u00e0m. H\u1ecd l\u00e0 ng\u01b0\u1eddi bi\u1ebft ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac r\u1ea5t t\u1ed1t, bi\u1ebft \u0111\u00edch \u0111\u1ebfn v\u00e0 lu\u00f4n ch\u00fa tr\u1ecdng v\u00e0o hi\u1ec7u qu\u1ea3 cu\u1ed1i c\u00f9ng c\u1ee7a m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3, kh\u00f4ng b\u1ecb xao nh\u00e3ng b\u1edfi nh\u1eefng th\u1ee9 nh\u1ecf nh\u1eb7t. Nh\u1edd \u0111\u00f3, nh\u1eefng ng\u01b0\u1eddi nh\u01b0 v\u1eady th\u01b0\u1eddng r\u1ea5t d\u1ec5 th\u0103ng ti\u1ebfn trong c\u00f4ng vi\u1ec7c v\u00e0 nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 t\u00edn nhi\u1ec7m cao t\u1eeb c\u1ea5p tr\u00ean.<\/p>\n

        \u0110i\u1ec1m t\u0129nh<\/span><\/strong><\/h3>\n

        M\u1ed9t ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac t\u1ed1t th\u01b0\u1eddng kh\u00f4ng qu\u00e1 quan tr\u1ecdng h\u00f3a nh\u1eefng v\u1ea5n \u0111\u1ec1 ti\u00eau c\u1ef1c. Thay v\u00ec b\u1ed9c l\u1ed9 h\u1ebft c\u1ea3m x\u00fac ra ngo\u00e0i, n\u00f3ng gi\u1eadn m\u1ed9t c\u00e1ch v\u00f4 c\u1edb hay c\u00f3 nh\u1eefng h\u00e0nh \u0111\u1ed9ng b\u1ed3ng b\u1ed9t, h\u1ecd s\u1ebd b\u00ecnh t\u0129nh t\u00ecm ra gi\u1ea3i ph\u00e1p \u0111\u1ec3 \u1ee9ng ph\u00f3 v\u1edbi m\u1ecdi t\u00ecnh hu\u1ed1ng x\u1ea3y \u0111\u1ebfn.<\/p>\n

        Ki\u1ec3m \u0111i\u1ec3m b\u1ea3n th\u00e2n<\/span><\/strong><\/h3>\n

        Nh\u1eefng ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac lu\u00f4n bi\u1ebft t\u1ef1 ki\u1ec3m \u0111i\u1ec3m l\u1ea1i b\u1ea3n th\u00e2n sau nh\u1eefng l\u1ed7i l\u1ea7m ho\u1eb7c m\u1ed9t v\u1ea5n \u0111\u1ec1 ti\u00eau c\u1ef1c n\u00e0o \u0111\u00f3. H\u1ecd lu\u00f4n t\u1ef1 r\u00fat kinh nghi\u1ec7m v\u00e0 t\u00ecm ra c\u00e1ch t\u1ed1t h\u01a1n \u0111\u1ec3 kh\u1eafc ph\u1ee5c v\u1ea5n \u0111\u1ec1 \u0111\u00f3 n\u1ebfu n\u00f3 x\u1ea3y ra trong t\u01b0\u01a1ng lai.<\/p>\n

        \u0110\u1ed3ng c\u1ea3m v\u1edbi ng\u01b0\u1eddi kh\u00e1c<\/span><\/strong><\/h3>\n

        Nh\u1eefng ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac t\u1ed1t th\u01b0\u1eddng c\u00f3 kh\u1ea3 n\u0103ng hi\u1ec3u, \u0111\u1ed3ng c\u1ea3m v\u1edbi nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a ng\u01b0\u1eddi kh\u00e1c m\u1ed9t c\u00e1ch s\u00e2u s\u1eafc. B\u1eb1ng c\u00e1ch \u0111\u1eb7t m\u00ecnh v\u00e0o v\u1ecb tr\u00ed ng\u01b0\u1eddi \u0111\u00f3 \u0111\u1ec3 th\u1ea5u hi\u1ec3u nh\u1eefng tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd, c\u1ea3m x\u00fac m\u00e0 h\u1ecd \u0111ang tr\u1ea3i qua. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u01b0\u01a1ng t\u00e1c t\u00edch c\u1ef1c, duy tr\u00ec nh\u1eefng m\u1ed1i quan h\u1ec7 l\u00e0nh m\u1ea1nh, t\u1ed1t \u0111\u1eb9p.<\/p>\n

        \n

        H\u1eadu qu\u1ea3 c\u1ee7a vi\u1ec7c kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac<\/span><\/strong><\/h2>\n
          \n
        1. \u1ea2nh h\u01b0\u1edfng x\u1ea5u t\u1edbi s\u1ee9c kh\u1ecfe<\/li>\n
        2. D\u1ec5 x\u1ea3y ra m\u00e2u thu\u1eabn, xung \u0111\u1ed9t<\/li>\n
        3. Kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7<\/li>\n
        4. Kh\u00f4ng t\u1eadp trung<\/li>\n<\/ol>\n

          \u1ea2nh h\u01b0\u1edfng x\u1ea5u t\u1edbi s\u1ee9c kh\u1ecfe<\/span><\/strong><\/h3>\n

          M\u1ed9t s\u1ed1 h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng khi kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac g\u00e2y cho s\u1ee9c kh\u1ecfe bao g\u1ed3m:<\/p>\n

            \n
          • \n

            \u0110au n\u1eeda \u0111\u1ea7u<\/strong>: Lo l\u1eafng, stress k\u00e9o d\u00e0i g\u00e2y gi\u1ea3m l\u01b0\u1ee3ng m\u00e1u l\u01b0u th\u00f4ng l\u00ean n\u00e3o, v\u1ec1 l\u00e2u d\u00e0i, vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng \u0111au \u0111\u1ea7u do thi\u1ec3u n\u0103ng tu\u1ea7n ho\u00e0n n\u00e3o. B\u00ean c\u1ea1nh \u0111\u00f3, nhi\u1ec1u ng\u01b0\u1eddi c\u0169ng g\u1eb7p ph\u1ea3i c\u00e1c t\u00ecnh tr\u1ea1ng b\u1ec7nh nh\u01b0 r\u1ed1i lo\u1ea1n ti\u1ec1n \u0111\u00ecnh, r\u1ed1i lo\u1ea1n c\u00e1c b\u1ec7nh l\u00fd th\u1ea7n kinh.<\/p>\n<\/li>\n

          • \n

            C\u00e1c b\u1ec7nh v\u1ec1 ti\u00eau h\u00f3a<\/strong>: Khi kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac g\u00e2y ra t\u00ecnh tr\u1ea1ng lo \u00e2u, c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i, vi\u1ec7c n\u00e0y khi\u1ebfn r\u1ed1i lo\u1ea1n nhu \u0111\u1ed9ng ru\u1ed9t, gia t\u0103ng d\u1ecbch v\u1ecb, gi\u1ea3m kh\u1ea3 n\u0103ng h\u1ea5p thu, khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 ti\u00eau h\u00f3a nh\u01b0 \u0111au d\u1ea1 d\u00e0y, t\u00e1 tr\u00e0ng, r\u1ed1i lo\u1ea1n nhu \u0111\u1ed9ng ru\u1ed9t, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a kh\u00e1c.<\/p>\n<\/li>\n

          • \n

            V\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch<\/strong>: Ti\u00eau c\u1ef1c c\u00f3 th\u1ec3 l\u00e0m gia t\u0103ng huy\u1ebft \u00e1p, r\u1ed1i lo\u1ea1n nh\u1ecbp tim v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c.<\/p>\n<\/li>\n

          • \n

            B\u1ec7nh l\u00fd v\u1ec1 ph\u1ed5i<\/strong>: T\u1ee9c gi\u1eadn khi\u1ebfn l\u01b0u l\u01b0\u1ee3ng m\u00e1u d\u1eabn t\u1edbi ph\u1ed5i b\u1ecb r\u1ed1i lo\u1ea1n, g\u00e2y ra s\u1ef1 b\u1ea5t th\u01b0\u1eddng trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i kh\u00ed. Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecb kh\u00f3 th\u1edf, ng\u1ed9t ng\u1ea1t khi g\u1eb7p chuy\u1ec7n s\u1ed1c ho\u1eb7c t\u1ee9c gi\u1eadn. T\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh li\u00ean quan \u0111\u1ebfn ph\u1ed5i nh\u01b0 k\u00edch th\u00edch hen suy\u1ec5n.<\/p>\n<\/li>\n

          • \n

            C\u00e1c b\u1ec7nh t\u00e2m l\u00fd, t\u00e2m th\u1ea7n<\/strong>: Khi c\u1ea3m x\u00fac kh\u00f4ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t trong m\u1ed9t th\u1eddi gian d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh l\u00fd v\u1ec1 t\u00e2m l\u00fd nh\u01b0 r\u1ed1i lo\u1ea1n \u00e2u lo, r\u1ed1i lo\u1ea1n c\u1ea3m x\u00fac, tr\u1ea7m c\u1ea3m,…<\/p>\n<\/li>\n<\/ul>\n

            D\u1ec5 x\u1ea3y ra m\u00e2u thu\u1eabn, xung \u0111\u1ed9t<\/span><\/strong><\/h3>\n

            Khi n\u00f3ng gi\u1eadn ho\u1eb7c \u0111ang c\u00f3 nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, ch\u00fang ta th\u01b0\u1eddng kh\u00f3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c l\u1eddi n\u00f3i, h\u00e0nh vi c\u1ee7a m\u00ecnh. \u0110\u00f4i khi nh\u1eefng h\u00e0nh \u0111\u1ed9ng \u0111\u00f3 s\u1ebd g\u00e2y ra nh\u1eefng m\u00e2u thu\u1eabn, xung \u0111\u1ed9t kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n

            Nh\u1eefng m\u00e2u thu\u1eabn n\u00e0y c\u00f3 th\u1ec3 d\u1eabn t\u1edbi nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng h\u01a1n ch\u00fang ta t\u01b0\u1edfng, ch\u1eb3ng h\u1ea1n nh\u01b0 m\u00e2u thu\u1eabn v\u1ee3 ch\u1ed3ng k\u00e9o d\u00e0i c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng b\u1ea1o l\u1ef1c gia \u0111\u00ecnh, ly h\u00f4n,…<\/p>\n

            Kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7<\/span><\/strong><\/h3>\n

            Khi c\u01a1 th\u1ec3 \u0111\u1ed1i di\u1ec7n v\u1edbi nh\u1eefng c\u1ea3m gi\u00e1c lo l\u1eafng, ch\u00e1n n\u1ea3n, c\u0103ng th\u1eb3ng khi\u1ebfn n\u00e3o b\u1ed9 k\u00edch th\u00edch, \u0111i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7, g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng v\u00e0o ng\u00e0y h\u00f4m sau. \u0110i\u1ec1u n\u00e0y t\u1ea1o ra m\u1ed9t v\u00f2ng lu\u1ea9n qu\u1ea3n khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng ng\u00e0y m\u1ed9t gi\u1ea3m, l\u00e2u d\u1ea7n s\u1ebd g\u00e2y n\u00ean nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng h\u01a1n nh\u01b0 tr\u1ea7m c\u1ea3m, r\u1ed1i lo\u1ea1n lo \u00e2u,…<\/p>\n

            Kh\u00f4ng t\u1eadp trung<\/span><\/strong><\/h3>\n

            Khi ch\u00fang ta b\u1ecb \u00e1p l\u1ef1c, c\u0103ng th\u1eb3ng ho\u1eb7c qu\u00e1 ph\u1ea5n kh\u00edch, vui m\u1eebng, c\u1ea3m x\u00fac n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung. Khi nh\u1eefng c\u1ea3m x\u00fac n\u00e0y xu\u1ea5t hi\u1ec7n m\u1ea1nh m\u1ebd , n\u00f3 c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng ch\u00fa tr\u1ecdng v\u00e0o c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp hay m\u1ed9t nhi\u1ec7m v\u1ee5 n\u00e0o \u0111\u00f3. Vi\u1ec7c r\u00e8n luy\u1ec7n c\u00e1c k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ea5t t\u1eadp trung.<\/p>\n

            \n

            M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac<\/span><\/strong><\/h2>\n

            Ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac gi\u00fap m\u1ed7i ng\u01b0\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 c\u00e2n b\u1eb1ng, \u1ed5n \u0111\u1ecbnh tr\u1ecdng t\u00e2m tr\u1ea1ng v\u00e0 h\u00e0nh x\u1eed \u0111\u00fang v\u1edbi nh\u1eefng chu\u1ea9n m\u1ef1c x\u00e3 h\u1ed9i. M\u1ed9t s\u1ed1 \u0111i\u1ec3m c\u1ea7n l\u01b0u \u00fd trong qu\u00e1 tr\u00ecnh r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac bao g\u1ed3m:<\/p>\n

            Kh\u00f4ng c\u1ed1 t\u00ecnh l\u1edd \u0111i ho\u1eb7c gi\u1ea5u gi\u1ebfm c\u1ea3m x\u00fac<\/span><\/strong><\/h3>\n

            Vi\u1ec7c nh\u1eadn ra v\u00e0 bi\u1ebft ch\u1ea5p nh\u1eadn c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u \u0111\u1ec3 c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t ch\u00fang. R\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c gi\u1ea3 v\u1edd l\u1edd \u0111i ho\u1eb7c gi\u1ea5u gi\u1ebfm c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh. Thay v\u00e0o \u0111\u00f3, c\u1ea7n nh\u1eadn ra v\u00e0 hi\u1ec3u r\u00f5 c\u1ea3m x\u00fac \u0111\u1ec3 bi\u1ebft c\u00e1ch qu\u1ea3n l\u00fd ch\u00fang m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n

            Vi\u1ec7c gi\u1ea3 v\u1edd l\u1edd \u0111i ho\u1eb7c gi\u1ea5u gi\u1ebfm c\u1ea3m x\u00fac c\u00f3 th\u1ec3 g\u00e2y ra \u00e1p l\u1ef1c, c\u0103ng th\u1eb3ng, t\u1ea1o ra s\u1ef1 kh\u00f4ng ch\u00e2n th\u00e0nh trong giao ti\u1ebfp. H\u00e3y th\u1ec3 hi\u1ec7n c\u1ea3m x\u00fac m\u1ed9t c\u00e1ch ch\u00e2n th\u00e0nh, nh\u01b0ng \u0111\u1ed3ng th\u1eddi bi\u1ebft \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c \u0111\u1ed9 v\u00e0 c\u00e1ch th\u1ec3 hi\u1ec7n sao cho ph\u00f9 h\u1ee3p v\u1edbi m\u00f4i tr\u01b0\u1eddng v\u00e0 t\u00ecnh hu\u1ed1ng.<\/p>\n

            H\u1ed7 tr\u1ee3 t\u1eeb c\u00e1c chuy\u00ean gia<\/span><\/strong><\/h3>\n

            N\u1ebfu c\u1ea3m th\u1ea5y c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh \u0111ang g\u00e2y \u1ea3nh h\u01b0\u1edfng t\u1edbi s\u1ee9c kh\u1ecfe, t\u00e2m l\u00fd th\u00ec h\u00e3y t\u00ecm \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a c\u00e1c chuy\u00ean gia t\u00e2m l\u00fd. C\u00e1c nh\u00e0 t\u00e2m l\u00fd h\u1ecdc, nh\u00e0 t\u01b0 v\u1ea5n,… c\u00f3 ki\u1ebfn th\u1ee9c, k\u1ef9 n\u0103ng chuy\u00ean s\u00e2u \u0111\u1ec3 h\u1ed7 tr\u1ee3 ch\u00fang ta trong qu\u00e1 tr\u00ecnh n\u00e0y.<\/p>\n

            Chuy\u00ean gia c\u00f3 th\u1ec3 gi\u00fap hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh, nh\u1eadn ra c\u00e1c xu h\u01b0\u1edbng c\u1ea3m x\u00fac kh\u00f4ng l\u00e0nh m\u1ea1nh, cung c\u1ea5p ph\u01b0\u01a1ng ph\u00e1p, k\u1ef9 thu\u1eadt \u0111\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. H\u1ecd c\u0169ng c\u00f3 th\u1ec3 cung c\u1ea5p h\u01b0\u1edbng d\u1eabn v\u00e0 l\u1eddi khuy\u00ean theo t\u1eebng tr\u01b0\u1eddng h\u1ee3p \u0111\u1ec3 gi\u00fap m\u1ed7i c\u00e1 nh\u00e2n ph\u00e1t tri\u1ec3n k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh.<\/p>\n

            \n

            Kh\u00f4ng \u00e9p bu\u1ed9c b\u1ea3n th\u00e2n ph\u1ea3i ki\u1ec3m so\u00e1t qu\u00e1 m\u1ee9c<\/span><\/strong><\/h3>\n

            \u0110\u1eebng c\u1ed1 g\u1eafng \u00e9p bu\u1ed9c b\u1ea3n th\u00e2n ph\u1ea3i ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac qu\u00e1 m\u1ee9c, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c. Khi ki\u1ec3m so\u00e1t qu\u00e1 m\u1ee9c, c\u01a1 th\u1ec3 s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng, \u00e1p l\u1ef1c v\u00e0 g\u00e2y ra c\u00e1c \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd.<\/p>\n

            Thay v\u00ec v\u1eady, h\u00e3y t\u1eadp trung nh\u1eadn bi\u1ebft, hi\u1ec3u v\u1ec1 c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh, h\u00edt th\u1edf th\u1eadt s\u00e2u v\u00e0 c\u1ea7n m\u1ed9t kho\u1ea3ng ngh\u1ec9 \u0111\u1ec3 b\u00ecnh t\u00e2m l\u1ea1i c\u1ea3m x\u00fac. R\u00e8n luy\u1ec7n c\u00e1c k\u1ef9 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ea7n th\u1eddi gian v\u00e0 c\u00f3 gi\u1edbi h\u1ea1n, bi\u1ebft khi n\u00e0o c\u1ea7n \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb ng\u01b0\u1eddi kh\u00e1c n\u1ebfu c\u1ea3m x\u00fac tr\u1edf n\u00ean qu\u00e1 m\u1ee9c.<\/p>\n

            Vi\u1ec7c ch\u1ea5p nh\u1eadn nh\u1eefng \u0111i\u1ec1u \u0111ang l\u00e0m phi\u1ec1n nh\u1eefng suy ngh\u0129 c\u1ee7a b\u1ea3n th\u00e2n nghe c\u00f3 v\u1ebb ph\u1ea3n tr\u1ef1c gi\u00e1c, nh\u01b0ng \u0111\u00f4i khi vi\u1ec7c n\u00e0y l\u00e0 m\u1ed9t l\u1eddi khuy\u00ean h\u1eefu \u00edch \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n. Cho d\u00f9 s\u1ef1 vi\u1ec7c c\u00f3 nghi\u00eam tr\u1ecdng \u0111\u1ebfn m\u1ee9c n\u00e0o, c\u1ea3m x\u00fac c\u1ee7a ch\u00fang ta c\u0169ng kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i \u0111\u01b0\u1ee3c l\u1ecbch s\u1eed. Ch\u00ednh v\u00ec v\u1eady, h\u00e3y t\u1ef1 h\u1ecfi b\u1ea3n th\u00e2n: Ph\u1ea7n n\u00e0o c\u1ee7a t\u00ecnh hu\u1ed1ng n\u00e0y l\u00e0 kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i? Nh\u1eafc nh\u1edf b\u1ea3n th\u00e2n ch\u1ea5p nh\u1eadn nh\u1eefng \u0111i\u1ec1u \u0111\u00f3, t\u1eadp trung n\u1ed7 l\u1ef1c v\u00e0o nh\u1eefng \u0111i\u1ec1u m\u00e0 b\u1ea3n th\u00e2n c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u1ec3 t\u1ed1t h\u01a1n<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

            Ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac th\u01b0\u1eddng \u0111\u1ec1 c\u1eadp \u0111\u1ebfn n\u1ed7 l\u1ef1c c\u1ee7a m\u1ed9t c\u00e1 nh\u00e2n \u0111\u1ec3 qu\u1ea3n l\u00fd vi\u1ec7c b\u1ed9c l\u1ed9, tr\u1ea3i nghi\u1ec7m nh\u1eefng c\u1ea3m x\u00fac ho\u1eb7c nh\u1eefng ph\u1ea3n \u1ee9ng g\u00e2y r\u1ed1i lo\u1ea1n g\u00e2y ra nh\u1eefng h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c. \u0110i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n th\u00f4ng qua vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c nh\u1eadn th\u1ee9c ho\u1eb7c h\u00e0nh vi.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[247],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/9981"}],"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=9981"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/9981\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=9981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=9981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=9981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}