{"id":1054,"date":"2020-02-28T16:56:59","date_gmt":"2020-02-28T09:56:59","guid":{"rendered":"https:\/\/illume-emag.com\/?p=1054"},"modified":"2022-01-12T11:32:17","modified_gmt":"2022-01-12T19:32:17","slug":"cach-lam-giam-cang-thang-ke-hoach-6-buoc-de-ban-cam-thay-vui-ve","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/cach-lam-giam-cang-thang-ke-hoach-6-buoc-de-ban-cam-thay-vui-ve\/","title":{"rendered":"C\u00e1ch l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng: K\u1ebf ho\u1ea1ch 6 b\u01b0\u1edbc \u0111\u1ec3 b\u1ea1n c\u1ea3m th\u1ea5y vui v\u1ebb"},"content":{"rendered":"

\"\"<\/p>\n

\u201cB\u1ecb c\u0103ng th\u1eb3ng l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c nh\u01b0ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c th\u00ec c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u1ea3m x\u00fac, ph\u00e1t tri\u1ec3n tr\u00ed tu\u1ec7 v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i khi ch\u00fang ta gi\u00e0 \u0111i.\u201d – (Chuy\u00ean gia ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng c\u1ee7a Johns Hopkin Frances Callahan, LCSW-C cho bi\u1ebft)<\/span><\/p>\n

C\u00f4 \u0111\u00e3 v\u1ea1ch ra m\u1ed9t k\u1ebf ho\u1ea1ch \u0111\u1ec3 vi\u1ec7c ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n v\u1edbi m\u1ecdi l\u1ee9a tu\u1ed5i.<\/span><\/p>\n

X\u00e1c \u0111\u1ecbnh nguy\u00ean nh\u00e2n g\u00e2y ra c\u0103ng th\u1eb3ng<\/b><\/p>\n

M\u1ed9t khi b\u1ea1n bi\u1ebft \u0111\u01b0\u1ee3c v\u1ea5n \u0111\u1ec1 c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n b\u1eaft ngu\u1ed3n t\u1eeb \u0111\u00e2u- c\u00f3 th\u1ec3 l\u00e0 t\u1eeb m\u1ed9t m\u1ed1i quan h\u1ec7, con c\u00e1i, kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c, v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, b\u1ea1n \u0111\u00f4i khi c\u00f3 th\u1ec3 gi\u1ea3m b\u1edbt ho\u1eb7c tr\u00e1nh \u0111\u01b0\u1ee3c. Sau khi suy ngh\u0129 t\u1eadp trung h\u01a1n v\u00e0o v\u1ea5n \u0111\u1ec1 n\u00e0y, b\u1ea1n c\u00f3 l\u1ebd s\u1ebd x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c c\u00e1c b\u01b0\u1edbc c\u00f3 hi\u1ec7u qu\u1ea3 th\u1ef1c t\u1ebf \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh h\u00ecnh. Th\u1eadm ch\u00ed n\u1ebfu kh\u00f4ng th\u1ec3 thay \u0111\u1ed5i c\u00e1c nguy\u00ean nh\u00e2n g\u00e2y ra stress, s\u1ef1 chuy\u1ec3n \u0111\u1ed5i c\u00e1ch nh\u00ecn c\u00f3 l\u1ebd s\u1ebd gi\u00fap l\u00e0m gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. V\u00ed d\u1ee5, n\u1ebfu m\u1ed9t ng\u01b0\u1eddi b\u1ea1n l\u00e0m b\u1ea1n b\u1ecb b61n lo\u1ea1n, th\u00ec vi\u1ec7c ng\u1eebng l\u1ea1i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nh\u1eefng mong mu\u1ed1n c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ec3 b\u1ea1n gi\u1eef m\u1ed1i li\u00ean k\u1ebft kh\u0103ng kh\u00edt n\u00e0y.\u00a0<\/span><\/p>\n

Lu\u00f4n k\u1ebft n\u1ed1i v\u1edbi m\u1ecdi ng\u01b0\u1eddi<\/b><\/p>\n

Duy tr\u00ec, c\u1ea3i thi\u1ec7n v\u00e0 t\u0103ng th\u00eam c\u00e1c m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ea1n t\u1eadn t\u00ecnh v\u00e0 gia \u0111\u00ecnh c\u00e0ng l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng th\u00edch nghi ph\u1ee5c h\u1ed3i cao. Nhi\u1ec1u ng\u01b0\u1eddi nh\u1eadn th\u1ea5y c\u00e1c m\u1ed1i li\u00ean k\u1ebft v\u1edbi gia \u0111\u00ecnh, h\u00e0ng x\u00f3m v\u00e0 th\u1eadm ch\u00ed v\u1edbi th\u00fa nu\u00f4i gi\u00fap h\u1ecd th\u1ea5y l\u1ea1c quan v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, th\u1eadm ch\u00ed n\u1ebfu con ch\u00e1u kh\u00f4ng \u1edf g\u1ea7n b\u00ean b\u1ea1n.\u00a0<\/span><\/p>\n

Lu\u00f4n n\u0103ng \u0111\u1ed9ng<\/b><\/p>\n

C\u00e1c ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 ti\u1ebft ra c\u00e1c ho\u00f3c – m\u00f4n Endorphins gi\u00fap mang l\u1ea1i c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu. \u0110i b\u1ed9 nhi\u1ec1u \u0111\u1ee3t ng\u1eafn trong m\u1ed9t ng\u00e0y l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. T\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c tham gia c\u00e1c l\u1edbp yoga, khi\u00eau v\u0169, th\u00e1i c\u1ef1c quy\u1ec1n v\u1edbi b\u1ea1n b\u00e8 c\u0169ng gi\u00fap th\u00e0nh c\u00f4ng \u1edf b\u01b0\u1edbc th\u1ee9 2 – gi\u1eef m\u1ed1i li\u00ean k\u1ebft.<\/span><\/p>\n

T\u00ecm \u0111\u01b0\u1ee3c \u0111i\u1ec3m \u201cd\u1eebng\u201d c\u1ee7a b\u1ea1n<\/b><\/p>\n

\u201cSau khi tr\u1ea3i nghi\u1ec7m qua nhi\u1ec1u l\u1ea7n v\u1edbi nh\u1eefng thay \u0111\u1ed5i l\u1edbn , y\u00eau c\u1ea7u cao hay s\u1ef1 m\u1ea5t m\u00e1t \u0111\u00e1ng k\u1ec3, b\u1ea1n c\u1ea7n bi\u1ebft th\u1eddi \u0111i\u1ec3m d\u1eebng l\u1ea1i v\u00e0 ngh\u1ec9 ng\u01a1i. Th\u01b0\u1eddng d\u00e0nh kho\u1ea3ng th\u1eddi gian v\u00e0 kh\u00f4ng gian \u0111\u1ec3 ngh\u1ec9 ng\u01a1i ngh\u0129a l\u00e0 n\u00f3i \u2018kh\u00f4ng\u2019 v\u1edbi nh\u1eefng l\u1eddi m\u1eddi v\u00e0 y\u00eau c\u1ea7u gi\u00fap \u0111\u1ee1, \u00edt nh\u1ea5t th\u00ec c\u0169ng t\u1ea1m th\u1eddi t\u1eeb ch\u1ed1i.\u201d – (Callahan cho bi\u1ebft) C\u00e2n nh\u1eafc vi\u1ec7c d\u00e0nh th\u1eddi gian y\u00ean t\u0129nh h\u00e0ng ng\u00e0y cho vi\u1ec7c suy ng\u1eabm, ng\u1eabm ngh\u0129 k\u1ef9 l\u1ea1i v\u00e0 l\u1ea5y h\u01a1i th\u1edf gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng th\u00edch nghi v\u00e0 b\u00ecnh t\u0129nh.<\/span><\/p>\n

L\u00ean k\u1ebf ho\u1ea1ch vui ch\u01a1i gi\u1ea3i tr\u00ed<\/b><\/p>\n

\u0110\u1ec3 tr\u00e1nh kh\u1ecfi s\u1ef1 x\u00f4 b\u1ed3 dang chi\u1ebfm h\u1ebft cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n, h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed trong ng\u00e0y, tu\u1ea7n, th\u00e1ng ho\u1eb7c c\u1ea3 n\u0103m. Callahan \u0111\u1ec1 xu\u1ea5t: \u201cThay v\u00ec ch\u1ec9 ch\u0103m ch\u0103m l\u01b0\u1edbt tr\u00ean m\u1ea1ng, h\u00e3y d\u00e0nh m\u1ed9t ng\u00e0y n\u00e0o \u0111\u00f3 \u0111\u1ec3 xem m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh \u0111\u1eb7c bi\u1ec7t m\u1ed9t m\u00ecnh ho\u1eb7c v\u1edbi ng\u01b0\u1eddi b\u1ea1n y\u00eau th\u01b0\u01a1ng. V\u1ea1ch k\u1ebf ho\u1ea1ch t\u1ed5 ch\u1ee9c m\u1ed9t bu\u1ed5i t\u1ed1i vui ch\u01a1i h\u00e0ng th\u00e1ng v\u1edbi b\u1ea1n b\u00e8 v\u00e0 b\u1ea3o h\u1ecd chia s\u1ebb nh\u1eefng \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p v\u1edbi b\u1ea1n. X\u00e1c \u0111\u1ecbnh nh\u1eefng ho\u1ea1t \u0111\u1ed9ng vui ch\u01a1i ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch th\u1ef1c hi\u1ec7n.\u201d<\/span><\/p>\n

Nh\u00ecn nh\u1eadn l\u1ea1i suy ngh\u0129 c\u1ee7a m\u00ecnh v\u1ec1 b\u1ea3n ch\u1ea5t c\u1ee7a c\u0103ng th\u1eb3ng<\/b><\/p>\n

C\u00e1c ph\u1ea3n \u1ee9ng khi c\u0103ng th\u1eb3ng bao g\u1ed3m tim \u0111\u1eadp nhanh v\u00e0 th\u1edf g\u1ea5p h\u01a1n g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n bi\u1ec3u hi\u1ec7n c\u1ee7a ch\u00fang ta trong nh\u1eefng t\u00ecnh tr\u1ea1ng \u00e1p l\u1ef1c c\u0103ng th\u1eb3ng. Vi\u1ec7c t\u1ef1 nh\u1eafc nh\u1edf b\u1ea3n th\u00e2n v\u1ec1 gi\u00e1 tr\u1ecb t\u00edch c\u1ef1c c\u1ee7a \u00e1p l\u1ef1c c\u00f3 th\u1ec3 gi\u00fap gi\u00fap ban th\u1ef1c hi\u1ec7n c\u00f4ng vi\u1ec7c t\u1ed1t h\u01a1n v\u00e0 c\u00f2n l\u00e0m gi\u1ea3m b\u1edbt nh\u1eefng c\u1ea3m gi\u00e1c b\u1ecb \u00e1p l\u1ef1c, trong tr\u01b0\u1eddng h\u1ee3p \u0111\u00f3 b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u1ec3 \u201cc\u0103ng th\u1eb3ng ch\u1ed3ng ch\u1ea5t c\u0103ng th\u1eb3ng\u201d l\u00ean s\u1ef1 c\u0103ng th\u1eb3ng g\u00e2y ra ban \u0111\u1ea7u.\u00a0<\/span><\/p>\n

Source: Johns Hopkins<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cB\u1ecb c\u0103ng th\u1eb3ng l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c nh\u01b0ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c th\u00ec c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u1ea3m x\u00fac, ph\u00e1t tri\u1ec3n tr\u00ed tu\u1ec7 v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i khi ch\u00fang ta gi\u00e0 \u0111i.\u201d – (Chuy\u00ean gia ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng c\u1ee7a Johns Hopkin Frances Callahan, LCSW-C cho bi\u1ebft) C\u00f4 \u0111\u00e3 v\u1ea1ch ra […]<\/p>\n","protected":false},"author":2,"featured_media":1007,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62,66,13290,13291],"tags":[449,771,769],"class_list":{"0":"post-1054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-song-dep","8":"category-khoe","9":"category-song-lac-quan","10":"category-song-xanh","11":"tag-cham-soc-suc-khoe","12":"tag-giai-toa-cang-thang","13":"tag-giai-toa-stress"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=1054"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1054\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/1007"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=1054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=1054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=1054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}