{"id":12967,"date":"2024-04-27T21:00:08","date_gmt":"2024-04-27T14:00:08","guid":{"rendered":"https:\/\/jobsgo.vn\/blog\/?p=12967"},"modified":"2024-10-14T16:10:06","modified_gmt":"2024-10-14T09:10:06","slug":"cach-xa-stress","status":"publish","type":"post","link":"https:\/\/jobsgo.vn\/blog\/cach-xa-stress\/","title":{"rendered":"T\u1ed5ng H\u1ee3p 20 C\u00e1ch X\u1ea3 Stress N\u00e0o Hi\u1ec7u Qu\u1ea3 Nh\u1ea5t 2025"},"content":{"rendered":"\n
Cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i v\u1edbi nh\u1ecbp \u0111\u1ed9 nhanh ch\u00f3ng khi\u1ebfn cho nhi\u1ec1u b\u1ea1n tr\u1ebb c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng, b\u1ecb stress b\u1edfi nhi\u1ec1u v\u1ea5n \u0111\u1ec1 kh\u00e1c nhau li\u00ean quan t\u1edbi c\u00f4ng vi\u1ec7c, gia \u0111\u00ecnh,… v\u00e0 c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n trong vi\u1ec7c t\u00ecm ki\u1ebfm c\u00e1ch gi\u1ea3i quy\u1ebft. T\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i s\u1ebd \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t t\u1edbi b\u1ea3n th\u00e2n. C\u00f9ng tham kh\u1ea3o 20 c\u00e1ch x\u1ea3 stress<\/strong><\/a> hi\u1ec7u<\/em>\u00a0qu\u1ea3 qua b\u00e0i vi\u1ebft sau.<\/em><\/p>\n M\u1ee5c l\u1ee5c<\/p> Stress<\/strong> hay c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi trong cu\u1ed9c s\u1ed1ng v\u00e0 c\u00f4ng vi\u1ec7c c\u1ee7a con ng\u01b0\u1eddi hi\u1ec7n \u0111\u1ea1i. Tuy nhi\u00ean, n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t t\u1ed1t, stress c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng, \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p><\/blockquote>\n Trong m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c, stress c\u00f3 th\u1ec3 khi\u1ebfn ng\u01b0\u1eddi lao \u0111\u1ed9ng tr\u1edf n\u00ean m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung, d\u1ec5 c\u00e1u g\u1eaft v\u00e0 k\u00e9m n\u0103ng su\u1ea5t. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn sai s\u00f3t trong c\u00f4ng vi\u1ec7c, kh\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau \u0111\u1ec1 ra, v\u00e0 th\u1eadm ch\u00ed l\u00e0 m\u1ea5t vi\u1ec7c l\u00e0m. Ngo\u00e0i ra, stress c\u00f2n c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng xung \u0111\u1ed9t v\u00e0 c\u0103ng th\u1eb3ng trong quan h\u1ec7 \u0111\u1ed3ng nghi\u1ec7p, t\u1ea1o n\u00ean m\u1ed9t m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c kh\u00f4ng l\u00e0nh m\u1ea1nh.<\/p>\n V\u1ec1 m\u1eb7t s\u1ee9c kh\u1ecfe, stress k\u00e9o d\u00e0i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng nh\u01b0 m\u1ea5t ng\u1ee7, r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a, cao huy\u1ebft \u00e1p, v\u00e0 th\u1eadm ch\u00ed l\u00e0 tr\u1ea7m c\u1ea3m. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh l\u00fd m\u00e3n t\u00ednh kh\u00e1c.<\/p>\n B\u00ean c\u1ea1nh \u0111\u00f3, stress c\u0169ng c\u00f3 th\u1ec3 l\u00e0m t\u1ed5n h\u1ea1i \u0111\u1ebfn c\u00e1c m\u1ed1i quan h\u1ec7 c\u00e1 nh\u00e2n v\u00e0 gia \u0111\u00ecnh. Khi c\u0103ng th\u1eb3ng, con ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng tr\u1edf n\u00ean c\u00e1u k\u1ec9nh, thi\u1ebfu ki\u00ean nh\u1eabn v\u00e0 d\u1ec5 b\u00f9ng n\u1ed5 c\u1ea3m x\u00fac, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng xung \u0111\u1ed9t v\u00e0 b\u1ea5t h\u00f2a trong gia \u0111\u00ecnh v\u00e0 v\u1edbi b\u1ea1n b\u00e8.<\/p>\n Do \u0111\u00f3, vi\u1ec7c ki\u1ec3m so\u00e1t v\u00e0 qu\u1ea3n l\u00fd stress l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng, kh\u00f4ng ch\u1ec9 \u0111\u1ec3 duy tr\u00ec hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c m\u00e0 c\u00f2n \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, c\u0169ng nh\u01b0 duy tr\u00ec c\u00e1c m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p.<\/p>\n T\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i c\u00f3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t t\u1edbi con ng\u01b0\u1eddi, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch x\u1ea3 stress hi\u1ec7u qu\u1ea3.<\/p>\n M\u1ed9t c\u00e1ch \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng l\u00e0 t\u1eadp trung v\u00e0o nh\u1eefng \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p xung quanh m\u00ecnh. Khi k\u1ebft th\u00fac m\u1ed9t ng\u00e0y, h\u00e3y d\u00e0nh th\u1eddi gian ghi l\u1ea1i ba s\u1ef1 ki\u1ec7n, tr\u1ea3i nghi\u1ec7m ho\u1eb7c kho\u1ea3nh kh\u1eafc \u0111\u00e1ng qu\u00fd m\u00e0 b\u1ea1n \u0111\u00e3 tr\u1ea3i qua trong ng\u00e0y \u0111\u00f3. Vi\u1ec7c l\u00e0m n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y vui v\u1ebb, t\u1ef1 h\u00e0o v\u1ec1 b\u1ea3n th\u00e2n v\u00e0 s\u1ed1ng m\u1ed9t cu\u1ed9c s\u1ed1ng l\u1ea1c quan, t\u00edch c\u1ef1c h\u01a1n. Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u v\u1ec1 mindfulness l\u00e0 g\u00ec<\/strong><\/a> \u0111\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng k\u1ef9 thu\u1eadt n\u00e0y trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 ch\u00fa \u00fd v\u00e0 hi\u1ec7n di\u1ec7n trong t\u1eebng kho\u1ea3nh kh\u1eafc.<\/p>\n Vi\u1ec7c duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ed1i ph\u00f3 t\u1ed1t h\u01a1n v\u1edbi nh\u1eefng t\u00ecnh hu\u1ed1ng kh\u00f3 kh\u0103n. B\u1edfi kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ch\u00ednh khi\u1ebfn g\u00e2y ra stress v\u00e0 m\u1ec7t m\u1ecfi.<\/p>\n Khi m\u1ea5t kh\u1ea3 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac, b\u1ea1n c\u00f3 nguy c\u01a1 cao r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi. L\u00fac \u0111\u00f3, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y b\u1ea5t l\u1ef1c tr\u01b0\u1edbc nh\u1eefng v\u1ea5n \u0111\u1ec1 \u0111ang g\u1eb7p ph\u1ea3i, khi\u1ebfn m\u1ee9c \u0111\u1ed9 stress c\u00e0ng gia t\u0103ng. \u0110\u1ec3 tr\u00e1nh \u0111i\u1ec1u n\u00e0y, h\u00e3y c\u1ed1 g\u1eafng ki\u1ec3m so\u00e1t t\u1ed1t c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n ho\u1eb7c t\u00ecm \u0111\u1ebfn s\u1ef1 tr\u1ee3 gi\u00fap c\u1ee7a c\u00e1c chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi n\u1ebfu c\u1ea7n thi\u1ebft.<\/p>\n Hi\u1ec7n nay, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ed1 g\u1eafng gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch l\u1ea1m d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 r\u01b0\u1ee3u, bia, c\u00e0 ph\u00ea hay \u0103n u\u1ed1ng qu\u00e1 m\u1ee9c. Tuy nhi\u00ean, nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u00fap gi\u1ea3m stress m\u00e0 c\u00f2n c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m t\u00ecnh tr\u1ea1ng tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n n\u1ebfu k\u00e9o d\u00e0i.<\/p>\n Thay v\u00e0o \u0111\u00f3, \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh v\u00e0 hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe hi\u1ec7n t\u1ea1i.<\/p>\n Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t kh\u00f4ng ch\u1ec9 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe th\u1ec3 x\u00e1c m\u00e0 c\u00f2n g\u00f3p ph\u1ea7n gi\u00fap gi\u1ea3m stress m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n Do \u0111\u00f3, h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau d\u00e0nh ra \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng nh\u01b0 yoga, th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u, kh\u00ed c\u00f4ng, t\u1eadp t\u1ea1,… hay c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c ph\u00f9 h\u1ee3p v\u1edbi s\u1edf th\u00edch v\u00e0 \u0111i\u1ec1u ki\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n. \u0110\u1eb7c bi\u1ec7t, khi tham gia c\u00e1c b\u00e0i t\u1eadp c\u00f3 nh\u1ecbp \u0111i\u1ec7u, c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra hormone endorphin gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, t\u00edch c\u1ef1c v\u00e0 ph\u1ea5n ch\u1ea5n h\u01a1n. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00e2n b\u1eb1ng c\u00f4ng vi\u1ec7c l\u00e0 cu\u1ed9c s\u1ed1ng<\/strong><\/a> t\u1ed1t h\u01a1n, t\u1ea1o ra m\u1ed9t cu\u1ed9c s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac.<\/p>\n Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng h\u00fat thu\u1ed1c l\u00e1 ho\u1eb7c s\u1eed d\u1ee5ng nicotin s\u1ebd gi\u00fap gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, nicotin l\u1ea1i g\u00e2y ra nh\u1eefng t\u00e1c \u0111\u1ed9ng ng\u01b0\u1ee3c l\u1ea1i. Ch\u1ea5t n\u00e0y khi\u1ebfn c\u01a1 th\u1ec3 tr\u1edf n\u00ean k\u00edch th\u00edch, l\u00e0m gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh h\u00f4 h\u1ea5p, t\u1eeb \u0111\u00f3 d\u1eabn t\u1edbi stress nghi\u00eam tr\u1ecdng h\u01a1n.<\/p>\n H\u01a1n n\u1eefa, thu\u1ed1c l\u00e1 v\u00e0 nicotin c\u00f2n l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c c\u01a1n \u0111au m\u00e3n t\u00ednh m\u00e0 b\u1ea1n \u0111ang g\u1eb7p ph\u1ea3i. Do v\u1eady, v\u1edbi nh\u1eefng ai \u0111ang trong t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i k\u00e8m theo c\u00e1c tri\u1ec7u ch\u1ee9ng \u0111au nh\u1ee9c, vi\u1ec7c h\u00fat thu\u1ed1c ho\u1eb7c s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m ch\u1ee9a nicotin s\u1ebd kh\u00f4ng mang l\u1ea1i b\u1ea5t k\u1ef3 l\u1ee3i \u00edch n\u00e0o cho s\u1ee9c kh\u1ecfe.<\/p>\n Hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp th\u01b0 gi\u00e3n \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m stress nhanh ch\u00f3ng v\u00e0 hi\u1ec7u qu\u1ea3 nh\u01b0:<\/p>\n Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m stress hi\u1ec7u qu\u1ea3 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng. Nh\u1eefng b\u00e0i t\u1eadp yoga k\u1ebft h\u1ee3p gi\u1eefa ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 t\u1eadp trung tinh th\u1ea7n, gi\u00fap l\u00e0m d\u1ecbu \u0111i c\u1ea3 th\u00e2n v\u00e0 t\u00e2m. N\u1ebfu b\u1ea1n \u0111ang v\u1ea5n \u0111\u1ec1 v\u1ec1 stress, h\u00e3y th\u1eed th\u1ef1c h\u00e0nh c\u00e1c \u0111\u1ed9ng t\u00e1c yoga. \u0110\u1eb7c bi\u1ec7t l\u00e0 phong c\u00e1ch Hatha yoga v\u1edbi c\u00e1c t\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1eadm r\u00e3i, ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u1eaft \u0111\u1ea7u.<\/p>\n B\u00ean c\u1ea1nh Yoga, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed thi\u1ec1n \u0111\u1ecbnh \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng \u0111\u1ed3ng th\u1eddi mang l\u1ea1i s\u1ef1 b\u00ecnh an cho t\u00e2m h\u1ed3n. Qu\u00e1 tr\u00ecnh th\u1edf ch\u1eadm v\u00e0 s\u00e2u s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u h\u00f2a c\u00e1c ph\u1ea3n \u1ee9ng sinh l\u00fd g\u00e2y ra b\u1edfi stress. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th\u1ef1c h\u00e0nh thi\u1ec1n, h\u00e3y d\u00e0nh ra kho\u1ea3ng 5 – 10 ph\u00fat ban \u0111\u1ea7u v\u00e0 t\u0103ng d\u1ea7n th\u1eddi l\u01b0\u1ee3ng thi\u1ec1n l\u00ean sau \u0111\u00f3.<\/p>\n Qu\u00e1 tr\u00ecnh h\u00f4 h\u1ea5p \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ef1 s\u1ed1ng. Vi\u1ec7c h\u00f4 h\u1ea5p kh\u00f4ng \u0111\u00fang c\u00e1ch s\u1ebd g\u00e2y ra s\u1ef1 r\u1ed1i lo\u1ea1n trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i kh\u00ed oxy v\u00e0 carbon dioxide. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 m\u1ec7t m\u1ecfi, lo l\u1eafng, ho\u1ea3ng lo\u1ea1n v\u00e0 nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c li\u00ean quan \u0111\u1ebfn th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/p>\n Do \u0111\u00f3, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n v\u00e0 n\u00e3o b\u1ed9 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp th\u1edf s\u00e2u \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u, b\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n Ti\u1ebfng c\u01b0\u1eddi c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m d\u1ecbu \u0111i c\u1ea3m x\u00fac c\u0103ng th\u1eb3ng v\u00e0 mang l\u1ea1i cho b\u1ea1n nh\u1eefng c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i, th\u01b0 th\u00e1i. Vi\u1ec7c c\u01b0\u1eddi gi\u00fap t\u00e2m tr\u1ea1ng tr\u1edf n\u00ean t\u00edch c\u1ef1c, tinh th\u1ea7n ph\u1ea5n ch\u1ea5n h\u01a1n v\u00e0 c\u0169ng t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n M\u1eb7c d\u00f9 li\u1ec7u ph\u00e1p c\u01b0\u1eddi kh\u00f4ng th\u1ec3 ch\u1eefa kh\u1ecfi ho\u00e0n to\u00e0n t\u00ecnh tr\u1ea1ng stress, nh\u01b0ng l\u1ea1i h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 trong vi\u1ec7c ki\u1ec3m so\u00e1t v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c ph\u1ea3n \u1ee9ng do stress g\u00e2y ra.<\/p>\n V\u00ec v\u1eady, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n b\u1eb1ng c\u00e1ch xem ho\u1eb7c nghe nh\u1eefng c\u00e2u chuy\u1ec7n, b\u1ed9 phim h\u00e0i h\u01b0\u1edbc, ho\u1eb7c tham gia nh\u1eefng ho\u1ea1t \u0111\u1ed9ng vui v\u1ebb v\u1edbi nh\u1eefng ng\u01b0\u1eddi xung quanh c\u00f3 khi\u1ebfu h\u00e0i h\u01b0\u1edbc v\u00e0 t\u00edch c\u1ef1c. \u0110i\u1ec1u n\u00e0y ch\u1eafc ch\u1eafn s\u1ebd gi\u00fap b\u1ea1n vui t\u01b0\u01a1i, l\u1ea1c quan h\u01a1n.<\/p>\n \u0110\u1ec3 ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng, b\u1ea1n c\u1ea7n trang b\u1ecb cho m\u00ecnh nh\u1eefng k\u1ef9 n\u0103ng v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u1ee9ng ph\u00f3 hi\u1ec7u qu\u1ea3 v\u1edbi nh\u1eefng t\u00ecnh hu\u1ed1ng g\u00e2y ra stress. H\u00e3y t\u00ecm \u0111\u1ebfn s\u1ef1 t\u01b0 v\u1ea5n v\u00e0 h\u01b0\u1edbng d\u1eabn c\u1ee7a c\u00e1c chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 v\u00e0 h\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp qu\u1ea3n l\u00fd h\u00e0nh vi ph\u00f9 h\u1ee3p. Sau \u0111\u00f3, d\u00e0nh ra m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh m\u1ed7i ng\u00e0y \u0111\u1ec3 th\u1ef1c h\u00e0nh c\u00e1c b\u00e0i t\u1eadp n\u00e0y m\u1ed9t c\u00e1ch ki\u00ean tr\u00ec.<\/p>\n Vi\u1ec7c t\u1eadp trung qu\u00e1 nhi\u1ec1u v\u00e0o nh\u1eefng \u0111i\u1ec1u ti\u00eau c\u1ef1c xung quanh, d\u00f9 l\u00e0 trong cu\u1ed9c s\u1ed1ng th\u1ef1c t\u1ebf hay tr\u00ean c\u00e1c ph\u01b0\u01a1ng ti\u1ec7n truy\u1ec1n th\u00f4ng, m\u1ea1ng x\u00e3 h\u1ed9i, s\u1ebd khi\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng h\u01a1n. Thay v\u00ec \u0111\u1ea7u t\u01b0 qu\u00e1 nhi\u1ec1u t\u00e2m tr\u00ed v\u00e0o nh\u1eefng y\u1ebfu t\u1ed1 g\u00e2y \u00e1p l\u1ef1c ti\u00eau c\u1ef1c, h\u00e3y c\u1ed1 g\u1eafng h\u1ea1n ch\u1ebf v\u00e0 thay th\u1ebf b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c, l\u00e0nh m\u1ea1nh h\u01a1n.<\/p>\n D\u00e0nh th\u1eddi gian qu\u00e2y qu\u1ea7n b\u00ean ng\u01b0\u1eddi th\u00e2n, gia \u0111\u00ecnh, tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c, ho\u1eb7c th\u01b0 gi\u00e3n v\u1edbi \u00e2m nh\u1ea1c v\u00e0 nh\u1eefng s\u1edf th\u00edch y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng v\u00e0 c\u00f3 cu\u1ed9c s\u1ed1ng t\u00edch c\u1ef1c, l\u00e0nh m\u1ea1nh h\u01a1n.<\/p>\n Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng qu\u00e1 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c m\u00e0 b\u1ecf qua nh\u1eefng ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed, th\u01b0 gi\u00e3n cho b\u1ea3n th\u00e2n. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi k\u00e9o d\u00e0i.<\/p>\n \u0110\u1ec3 c\u00e2n b\u1eb1ng cu\u1ed9c s\u1ed1ng v\u00e0 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng, h\u00e3y d\u00e0nh ra v\u00e0i gi\u1edd v\u00e0o cu\u1ed1i ng\u00e0y \u0111\u1ec3 tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng x\u00e3 h\u1ed9i nh\u01b0 tr\u00f2 chuy\u1ec7n, giao l\u01b0u v\u1edbi ng\u01b0\u1eddi th\u00e2n, b\u1ea1n b\u00e8 xung quanh. Ho\u1eb7c d\u00e0nh th\u1eddi gian cho c\u00e1c s\u1edf th\u00edch, ho\u1ea1t \u0111\u1ed9ng r\u00e8n luy\u1ec7n th\u00e2n th\u1ec3 v\u00e0 gi\u1ea3i t\u1ecfa tinh th\u1ea7n nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c, yoga, \u0111\u1ecdc s\u00e1ch,..<\/p>\n \u0110\u1ec3 duy tr\u00ec m\u1ed9t tinh th\u1ea7n t\u00edch c\u1ef1c v\u00e0 n\u0103ng \u0111\u1ed9ng, h\u00e3y \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau v\u00e0 th\u00e1ch th\u1ee9c cho b\u1ea3n th\u00e2n trong c\u00e1c l\u0129nh v\u1ef1c nh\u01b0 c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp, th\u1ec3 thao,…<\/p>\n Vi\u1ec7c ph\u1ea5n \u0111\u1ea5u \u0111\u1ec3 ho\u00e0n th\u00e0nh nh\u1eefng m\u1ee5c ti\u00eau n\u00e0y s\u1ebd gi\u00fap b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y h\u1ee9ng kh\u1edfi v\u00e0 mong mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao nh\u1ea5t trong m\u1ecdi vi\u1ec7c. Khi \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u1ef1u, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y t\u1ef1 tin h\u01a1n v\u1ec1 n\u0103ng l\u1ef1c c\u1ee7a m\u00ecnh, t\u1eeb \u0111\u00f3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi.<\/p>\n Xem th\u00eam: <\/strong>L\u00e0m sao \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c t\u00edch c\u1ef1c?<\/strong><\/a><\/p>\n Li\u1ec7u ph\u00e1p ph\u1ea3n h\u1ed3i sinh h\u1ecdc \u0111\u01b0\u1ee3c bi\u1ebft t\u1edbi l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u00fap ng\u01b0\u1eddi b\u1ec7nh h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t c\u00e1c ch\u1ee9c n\u0103ng trong c\u01a1 th\u1ec3. Trong qu\u00e1 tr\u00ecnh n\u00e0y, c\u00e1c thi\u1ebft b\u1ecb \u0111o l\u01b0\u1eddng \u0111i\u1ec7n t\u1eed s\u1ebd cung c\u1ea5p s\u1ed1 li\u1ec7u v\u1ec1 c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 ho\u1ea1t \u0111\u1ed9ng c\u01a1, nh\u1ecbp tim, huy\u1ebft \u00e1p. Khi b\u1ea1n stress, nh\u1eefng s\u1ed1 li\u1ec7u n\u00e0y s\u1ebd c\u00f3 s\u1ef1 thay \u0111\u1ed5i. D\u1ef1a v\u00e0o c\u00e1c bi\u1ebfn \u0111\u1ed5i \u0111\u00f3, c\u00e1c chuy\u00ean gia y t\u1ebf s\u1ebd h\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp th\u01b0 gi\u00e3n v\u00e0 k\u1ef9 thu\u1eadt l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n Duy tr\u00ec c\u00e1c m\u1ed1i quan h\u1ec7 x\u00e3 h\u1ed9i l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m stress hi\u1ec7u qu\u1ea3. Th\u00f4ng qua vi\u1ec7c k\u1ebft n\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi xung quanh, b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 g\u1eafn k\u1ebft, s\u1ef1 quan t\u00e2m v\u00e0 nh\u1eadn th\u1ee9c r\u00f5 gi\u00e1 tr\u1ecb c\u1ee7a ch\u00ednh m\u00ecnh. B\u1ea1n c\u00f3 th\u1ec3 chia s\u1ebb c\u1ea3m x\u00fac, tr\u1ea3i nghi\u1ec7m v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u00e0 \u0111\u1ed3ng th\u1eddi nh\u1eadn \u0111\u01b0\u1ee3c nh\u1eefng l\u1eddi khuy\u00ean, s\u1ef1 \u0111\u1ed9ng vi\u00ean. \u0110\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec c\u00e1c m\u1ed1i quan h\u1ec7 t\u00edch c\u1ef1c, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed m\u1ed9t s\u1ed1 c\u00e1ch nh\u01b0:<\/p>\n Vi\u1ec7c c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 \u0111\u1ea7y \u0111\u1ee7 v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t v\u1ec1 c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. Qu\u00e1 tr\u00ecnh ngh\u1ec9 ng\u01a1i gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng, th\u01b0 gi\u00e3n v\u00e0 \u0111\u1ea3o ng\u01b0\u1ee3c c\u00e1c t\u00e1c h\u1ea1i do stress g\u00e2y ra.<\/p>\n Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 do \u1ea3nh h\u01b0\u1edfng c\u1ee7a c\u0103ng th\u1eb3ng, lo l\u1eafng ho\u1eb7c do t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a thu\u1ed1c. M\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng, n\u0103ng l\u01b0\u1ee3ng, kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y. N\u1ebfu g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1edbi gi\u1ea5c ng\u1ee7, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p sau:<\/p>\n Vi\u1ec7c s\u1eafp x\u1ebfp m\u1ed9t l\u1ecbch tr\u00ecnh sinh ho\u1ea1t h\u1ee3p l\u00fd s\u1ebd gi\u00fap b\u1ea1n qu\u1ea3n l\u00fd v\u00e0 s\u1eed d\u1ee5ng th\u1eddi gian m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, t\u1eeb \u0111\u00f3 \u0111em l\u1ea1i c\u1ea3m gi\u00e1c ch\u1ee7 \u0111\u1ed9ng v\u00e0 ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y. Tuy nhi\u00ean, b\u00ean c\u1ea1nh th\u1eddi gian d\u00e0nh cho c\u00f4ng vi\u1ec7c, b\u1ea1n c\u0169ng c\u1ea7n d\u00e0nh ra kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n nh\u01b0 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c, tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed v\u00e0 th\u01b0 gi\u00e3n y\u00eau th\u00edch,…<\/p>\n Trong cu\u1ed9c s\u1ed1ng, s\u1ebd lu\u00f4n c\u00f3 nh\u1eefng t\u00ecnh hu\u1ed1ng kh\u00f3 kh\u0103n ho\u1eb7c tr\u1edf ng\u1ea1i khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t hay thay \u0111\u1ed5i theo \u00fd mu\u1ed1n. Khi \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng tr\u01b0\u1eddng h\u1ee3p nh\u01b0 v\u1eady, thay v\u00ec c\u1ed1 g\u1eafng v\u00f4 \u00edch, h\u00e3y h\u1ecdc c\u00e1ch ch\u1ea5p nh\u1eadn v\u00e0 bu\u00f4ng b\u1ecf nh\u1eefng g\u00ec n\u1eb1m ngo\u00e0i t\u1ea7m ki\u1ec3m so\u00e1t c\u1ee7a m\u00ecnh. H\u00e3y t\u1eadp trung n\u0103ng l\u01b0\u1ee3ng v\u00e0 suy ngh\u0129 v\u00e0o nh\u1eefng vi\u1ec7c t\u00edch c\u1ef1c, l\u00e0nh m\u1ea1nh h\u01a1n nh\u1eb1m gi\u00fap gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng.<\/p>\n B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf t\u1ed1i \u0111a d\u00f9ng bia r\u01b0\u1ee3u, thu\u1ed1c l\u00e1,… \u0111\u1ec3 x\u1ea3 stress. B\u1edfi \u0111\u00e2y ch\u1ec9 l\u00e0 c\u00e1ch gi\u00fap c\u01a1 th\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng t\u1ea1m th\u1eddi. Ng\u01b0\u1ee3c l\u1ea1i, s\u1eed d\u1ee5ng l\u00e2u d\u00e0i s\u1ebd l\u00e0m gia t\u0103ng m\u1ee9c \u0111\u1ed9 stress.<\/p>\n1. Stress \u1ea2nh H\u01b0\u1edfng \u0110\u1ebfn C\u00f4ng Vi\u1ec7c V\u00e0 Cu\u1ed9c S\u1ed1ng Nh\u01b0 Th\u1ebf N\u00e0o?<\/strong><\/span><\/h2>\n
2. 20 C\u00e1ch X\u1ea3 Stress Nhanh Ch\u00f3ng, Hi\u1ec7u Qu\u1ea3<\/strong><\/span><\/h2>\n
2.1. Ghi Nh\u1eadn \u0110i\u1ec1u T\u00edch C\u1ef1c<\/strong><\/span><\/h3>\n
2.2. Ki\u1ec3m So\u00e1t C\u1ea3m X\u00fac<\/strong><\/span><\/h3>\n
2.3. X\u00e2y D\u1ef1ng Ch\u1ebf \u0110\u1ed9 \u0102n U\u1ed1ng L\u00e0nh M\u1ea1nh<\/strong><\/span><\/h3>\n
2.4. Th\u01b0\u1eddng Xuy\u00ean T\u1eadp Th\u1ec3 D\u1ee5c<\/strong><\/span><\/h3>\n
2.5. N\u00f3i Kh\u00f4ng V\u1edbi Thu\u1ed1c L\u00e1 V\u00e0 Nicotin<\/strong><\/span><\/h3>\n
2.6. H\u1ecdc V\u00e0 Th\u1ef1c H\u00e0nh Nh\u1eefng K\u1ef9 Thu\u1eadt Th\u01b0 Gi\u00e3n<\/strong><\/span><\/h3>\n
2.6.1. T\u1eadp Yoga<\/strong><\/span><\/h4>\n
2.6.2. Thi\u1ec1n<\/strong><\/span><\/h4>\n
2.6.3. B\u00e0i T\u1eadp H\u00edt Th\u1edf S\u00e2u<\/strong><\/span><\/h4>\n
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2.6.4. C\u01b0\u1eddi<\/strong><\/span><\/h4>\n
2.7. Qu\u1ea3n L\u00fd H\u00e0nh Vi<\/strong><\/span><\/h3>\n
2.8. Gi\u1ea3m Nh\u1eefng T\u00e1c Nh\u00e2n G\u00e2y Ra Stress<\/strong><\/span><\/h3>\n
2.9. D\u00e0nh Nhi\u1ec1u Th\u1eddi Gian H\u01a1n Cho B\u1ea3n Th\u00e2n<\/strong><\/span><\/h3>\n
2.10. \u0110\u1eb7t M\u1ee5c Ti\u00eau Th\u1eed Th\u00e1ch Cho B\u1ea3n Th\u00e2n<\/strong><\/span><\/h3>\n
2.11. Th\u1eed Ph\u1ea3n H\u1ed3i Sinh H\u1ecdc<\/strong><\/span><\/h3>\n
2.12. K\u1ebft N\u1ed1i V\u1edbi M\u1ecdi Ng\u01b0\u1eddi<\/strong><\/span><\/h3>\n
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2.13. Ng\u1ee7 \u0110\u1ee7 Gi\u1ea5c<\/strong><\/span><\/h3>\n
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2.14. Qu\u1ea3n L\u00fd Th\u1eddi Gian Hi\u1ec7u Qu\u1ea3 H\u01a1n<\/strong><\/span><\/h3>\n
2.15. Ch\u1ea5p Nh\u1eadn Nh\u1eefng \u0110i\u1ec1u M\u00ecnh Kh\u00f4ng Th\u1ec3 Thay \u0110\u1ed5i<\/strong><\/span><\/h3>\n
2.16. Tr\u00e1nh Nh\u1eefng Th\u00f3i Quen Kh\u00f4ng L\u00e0nh M\u1ea1nh<\/strong><\/span><\/h3>\n