{"id":159616,"date":"2023-04-03T22:33:50","date_gmt":"2023-04-03T20:33:50","guid":{"rendered":"https:\/\/atena.sk\/blog\/hoc-cach-xu-ly-cac-tinh-huong-cang-thang\/"},"modified":"2023-04-17T13:06:18","modified_gmt":"2023-04-17T11:06:18","slug":"hoc-cach-xu-ly-cac-tinh-huong-cang-thang","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/vi\/hoc-cach-xu-ly-cac-tinh-huong-cang-thang\/","title":{"rendered":"H\u1ecdc c\u00e1ch x\u1eed l\u00fd c\u00e1c t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng"},"content":{"rendered":"\n<p>Th\u1ebf gi\u1edbi \u0111ang ph\u00e1t tri\u1ec3n, v\u00e0 k\u00e9o theo \u0111\u00f3 l\u00e0 nh\u1eefng th\u1ee9 khi\u1ebfn ch\u00fang ta c\u0103ng th\u1eb3ng c\u0169ng ng\u00e0y c\u00e0ng nhi\u1ec1u. 50.000 n\u0103m tr\u01b0\u1edbc, m\u1ed1i quan t\u00e2m ch\u00ednh c\u1ee7a ch\u00fang ta l\u00e0 nh\u1eefng k\u1ebb s\u0103n m\u1ed3i. Ng\u00e0y nay ch\u00fang ta ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi nhi\u1ec1u y\u1ebfu t\u1ed1 g\u00e2y c\u0103ng th\u1eb3ng nh\u01b0 th\u1eddi h\u1ea1n trong c\u00f4ng vi\u1ec7c, t\u1eafc \u0111\u01b0\u1eddng v\u00e0 th\u1eadm ch\u00ed c\u1ea3 tin nh\u1eafn v\u0103n b\u1ea3n \u0111\u00e1ng b\u00e1o \u0111\u1ed9ng. B\u1ea5t ch\u1ea5p nh\u1eefng thay \u0111\u1ed5i n\u00e0y, ph\u1ea3n \u1ee9ng c\u1ee7a con ng\u01b0\u1eddi \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng ph\u1ea7n l\u1edbn v\u1eabn <strong>kh\u00f4ng thay \u0111\u1ed5i<\/strong> .<\/p>\n\n<!--more-->\n\n<h2 class=\"wp-block-heading\">T\u1ea1i sao c\u01a1 th\u1ec3 con ng\u01b0\u1eddi ph\u1ea3n \u1ee9ng v\u1edbi c\u0103ng th\u1eb3ng theo c\u00e1ch n\u00e0y?<\/h2>\n\n<p>Kh\u00f4ng th\u00e0nh v\u1ea5n \u0111\u1ec1 n\u1ebfu m\u1ed9t ng\u01b0\u1eddi \u0111ang \u0111\u1ed1i m\u1eb7t v\u1edbi m\u1ed9t con s\u01b0 t\u1eed \u0111ang \u0111\u1ebfn g\u1ea7n ho\u1eb7c m\u1ed9t th\u00f4ng \u0111i\u1ec7p \u0111\u00e1ng b\u00e1o \u0111\u1ed9ng. T\u1ebf b\u00e0o th\u1ea7n kinh trong n\u00e3o b\u1eaft \u0111\u1ea7u <strong>ph\u1ea3n \u1ee9ng gi\u1ed1ng h\u1ec7t nhau<\/strong> . Adrenaline, acetylcholine v\u00e0 c\u00e1c h\u00f3a ch\u1ea5t kh\u00e1c \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng v\u00e0o c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y g\u00e2y ra nh\u1ecbp tim v\u00e0 h\u01a1i th\u1edf nhanh, c\u0169ng nh\u01b0 \u0111\u1ed3ng t\u1eed gi\u00e3n ra. T\u1ea5t c\u1ea3 \u0111i\u1ec1u n\u00e0y x\u1ea3y ra trong kho\u1ea3ng n\u1eeda gi\u00e2y.<\/p>\n\n<h2 class=\"wp-block-heading\">Ch\u00fang ta c\u00f3 th\u1ec3 l\u00e0m g\u00ec \u0111\u1ec3 ng\u0103n ch\u1eb7n n\u00f3?<\/h2>\n\n<p>Theo b\u00e1c s\u0129 sinh h\u1ecdc th\u1ea7n kinh <em>Andrew D. Hubermann,<\/em> c\u00f3 m\u1ed9t gi\u1ea3i ph\u00e1p cho v\u1ea5n \u0111\u1ec1 n\u00e0y. M\u1ed9t trong nh\u1eefng ki\u1ec3u th\u1edf m\u00e0 \u00f4ng nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <em>&#8220;sinh l\u00fd h\u1ecdc&#8221;<\/em> &#8211; m\u1ed9t ki\u1ec3u th\u1edf trong \u0111\u00f3 <strong>hai l\u1ea7n h\u00edt v\u00e0o b\u1eb1ng m\u0169i sau \u0111\u00f3 l\u00e0 m\u1ed9t l\u1ea7n th\u1edf ra k\u00e9o d\u00e0i b\u1eb1ng mi\u1ec7ng<\/strong> . <em>Theo Hubermann, \u0111\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao n\u00f3 ho\u1ea1t \u0111\u1ed9ng: &#8220;B\u1ea1n c\u00f3 nh\u1eefng t\u00fai nh\u1ecf (ph\u1ebf nang) trong ph\u1ed5i n\u1edf ra d\u1ef1a tr\u00ean kh\u00f4ng kh\u00ed b\u1ea1n h\u00edt v\u00e0o. N\u1ed3ng \u0111\u1ed9 oxy b\u1eaft \u0111\u1ea7u gi\u1ea3m v\u00e0 n\u1ed3ng \u0111\u1ed9 carbon dioxide trong m\u00e1u v\u00e0 trong c\u01a1 th\u1ec3 t\u0103ng l\u00ean. l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a t\u00edn hi\u1ec7u c\u0103ng th\u1eb3ng. ph\u1ea3n \u1ee9ng.&#8221;<\/em><\/p>\n\n<p>M\u1ed9t h\u01a1i th\u1edf \u0111\u00f4i s\u1ebd m\u1edf ra c\u00e1c ph\u1ebf nang v\u00e0 cho ph\u00e9p nhi\u1ec1u oxy h\u01a1n \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o. \u0110\u1ed3ng th\u1eddi, b\u1ea1n s\u1ebd lo\u1ea1i b\u1ecf kh\u00ed carbon dioxide b\u1eb1ng c\u00e1ch h\u00edt m\u1ed9t h\u01a1i d\u00e0i. Theo Hubermann, \u0111\u00f3 l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt m\u00e0 m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng m\u1ecdi l\u00fac, m\u1ecdi n\u01a1i \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n\n<h2 class=\"wp-block-heading\">L\u00e0 k\u1ef9 thu\u1eadt th\u1edf \u0111\u1ee7 \u0111\u1ec3 v\u01b0\u1ee3t qua c\u0103ng th\u1eb3ng?<\/h2>\n\n<p>C\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 tuy\u1ec7t v\u1eddi \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng ng\u1eafn h\u1ea1n. Tuy nhi\u00ean, n\u00f3 ch\u1ec9 gi\u00fap b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta \u0111\u01b0\u1ee3c &#8220;h\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh&#8221; m\u00e0 th\u00f4i. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u00e1p d\u1ee5ng <strong>c\u00e1c th\u00f3i quen<\/strong> gi\u00fap ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng trong th\u1eddi gian d\u00e0i.<\/p>\n\n<p>M\u1ed9t trong nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3 l\u00e0 <strong>t\u1eadp th\u1ec3 d\u1ee5c<\/strong> , \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 hormone g\u00e2y c\u0103ng th\u1eb3ng nh\u01b0 cortisol v\u00e0 t\u0103ng m\u1ee9c \u0111\u1ed9 endorphin, ch\u1ea5t t\u1ea1o ra t\u00e2m tr\u1ea1ng t\u1ed1t. Cho d\u00f9 \u0111\u00f3 l\u00e0 \u0111i b\u1ed9 nhanh, tham gia l\u1edbp h\u1ecdc yoga hay t\u1eadp t\u1ea1, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng.<\/p>\n\n<p>M\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 kh\u00e1c \u0111\u1ec3 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng l\u00e0 x\u00e2y d\u1ef1ng <strong>m\u1ed9t h\u1ec7 th\u1ed1ng h\u1ed7 tr\u1ee3 m\u1ea1nh m\u1ebd<\/strong> . \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 bao g\u1ed3m b\u1ea1n b\u00e8, gia \u0111\u00ecnh, \u0111\u1ed3ng nghi\u1ec7p ho\u1eb7c c\u00e1c nh\u00f3m h\u1ed7 tr\u1ee3. T\u00e2m s\u1ef1 v\u1edbi ai \u0111\u00f3 v\u1ec1 nh\u1eefng c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng c\u1ee7a ch\u00fang ta s\u1ebd gi\u00fap ch\u00fang ta c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c l\u1eafng nghe. \u0110\u1ed3ng th\u1eddi, n\u00f3 cung c\u1ea5p cho ch\u00fang ta m\u1ed9t g\u00f3c nh\u00ecn m\u1edbi v\u00e0 c\u00e1c gi\u1ea3i ph\u00e1p ti\u1ec1m n\u0103ng. Ngo\u00e0i ra, d\u00e0nh th\u1eddi gian cho nh\u1eefng ng\u01b0\u1eddi th\u00e2n y\u00eau v\u00e0 tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng x\u00e3 h\u1ed9i s\u1ebd t\u1ea1o ra c\u1ea3m gi\u00e1c k\u1ebft n\u1ed1i v\u00e0 th\u00e2n thu\u1ed9c, gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng v\u00e0 c\u00f4 l\u1eadp. X\u00e2y d\u1ef1ng s\u1ef1 h\u1ed7 tr\u1ee3 m\u1ea1nh m\u1ebd c\u1ea7n c\u00f3 th\u1eddi gian v\u00e0 n\u1ed7 l\u1ef1c, nh\u01b0ng \u0111\u00f3 l\u00e0 ngu\u1ed3n an \u1ee7i v\u00e0 ph\u1ee5c h\u1ed3i m\u1ea1nh m\u1ebd trong nh\u1eefng th\u1eddi \u0111i\u1ec3m kh\u00f3 kh\u0103n.<\/p>\n\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 thay v\u00ec c\u00e1c tri\u1ec7u ch\u1ee9ng<\/h2>\n\n<p>T\u1ea1i <a href=\"https:\/\/atena.org\">Atena,<\/a> ch\u00fang t\u00f4i tin v\u00e0o vi\u1ec7c gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1. Ch\u00fang ta c\u0169ng th\u1ea5y nh\u01b0 v\u1eady v\u1edbi c\u0103ng th\u1eb3ng &#8211; th\u1eadt h\u1eefu \u00edch n\u1ebfu bi\u1ebft c\u00e1ch \u0111\u1ed1i ph\u00f3 v\u1edbi n\u00f3. Nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 lo\u1ea1i b\u1ecf nguy\u00ean nh\u00e2n c\u1ee7a n\u00f3. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng v\u00ec nh\u1eefng v\u1ea5n \u0111\u1ec1 trong h\u00f4n nh\u00e2n, c\u00f3 l\u1ebd b\u1ea1n n\u00ean n\u00f3i chuy\u1ec7n v\u1edbi ai \u0111\u00f3 ho\u1eb7c g\u1eb7p b\u00e1c s\u0129 tr\u1ecb li\u1ec7u. N\u1ebfu nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n c\u0103ng th\u1eb3ng l\u00e0 do thi\u1ebfu ng\u1ee7, c\u00f3 l\u1ebd \u0111\u00e3 \u0111\u1ebfn l\u00fac b\u1ea1n n\u00ean \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh. N\u1ebfu s\u1ef1 b\u1ea5t \u1ed5n v\u1ec1 t\u00e0i ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n c\u0103ng th\u1eb3ng, c\u00f3 l\u1ebd \u0111\u00e3 \u0111\u1ebfn l\u00fac t\u00ecm ki\u1ebfm m\u1ed9t c\u00f4ng vi\u1ec7c \u0111\u01b0\u1ee3c tr\u1ea3 l\u01b0\u01a1ng cao h\u01a1n.<\/p>\n\n<p>Ch\u00fang t\u00f4i kh\u00f4ng th\u1ec3 gi\u00fap b\u1ea1n s\u1eeda ch\u1eefa cu\u1ed9c h\u00f4n nh\u00e2n hay th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. M\u1eb7t kh\u00e1c, ch\u00fang t\u00f4i \u1edf <a href=\"https:\/\/atena.org\">Athens<\/a> c\u00f3 th\u1ec3 mang \u0111\u1ebfn cho b\u1ea1n <strong>m\u1ed9t c\u00f4ng vi\u1ec7c t\u1ed1t h\u01a1n<\/strong> ! Nh\u1edd c\u00f3 15 n\u0103m kinh nghi\u1ec7m c\u1ee7a ch\u00fang t\u00f4i, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ec3 m\u1ecdi c\u0103ng th\u1eb3ng cho ch\u00fang t\u00f4i v\u00e0 t\u1eadp trung v\u00e0o \u0111i\u1ec1u quan tr\u1ecdng \u0111\u1ed1i v\u1edbi b\u1ea1n &#8211; l\u00e0m t\u1ed1t c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh v\u00e0 ph\u00e1t tri\u1ec3n m\u1ed9t c\u00e1ch chuy\u00ean nghi\u1ec7p. <em>L\u00e0m vi\u1ec7c v\u1edbi c\u00e1c chuy\u00ean gia &#8211; th\u00e0nh c\u00f4ng kh\u00f4ng ph\u1ea3i ng\u1eabu nhi\u00ean!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u1ef9 thu\u1eadt th\u1edf c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p ng\u1eafn h\u1ea1n \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00ec n\u00f3 gi\u00fap t\u0103ng l\u01b0\u1ee3ng oxy v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng carbon dioxide trong c\u01a1 th\u1ec3. Tuy nhi\u00ean, \u0111\u1ec3 qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u00e1p d\u1ee5ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng l\u00e2u d\u00e0i nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c. Gi\u1ea3i quy\u1ebft nguy\u00ean nh\u00e2n c\u01a1 b\u1ea3n c\u1ee7a c\u0103ng th\u1eb3ng, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1c v\u1ea5n \u0111\u1ec1 h\u00f4n nh\u00e2n ho\u1eb7c t\u00e0i ch\u00ednh, c\u0169ng l\u00e0 ch\u00eca kh\u00f3a. Atena c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ee1 b\u1eb1ng c\u00e1ch cung c\u1ea5p m\u1ed9t c\u00f4ng vi\u1ec7c t\u1ed1t h\u01a1n.<\/p>\n","protected":false},"author":20,"featured_media":159492,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[579,580],"tags":[],"acf":{"facebookpost":"M\u1eb7c d\u00f9 nguy\u00ean nh\u00e2n c\u1ee7a c\u0103ng th\u1eb3ng ng\u00e0y nay ho\u00e0n to\u00e0n kh\u00e1c so v\u1edbi 50.000 n\u0103m tr\u01b0\u1edbc, nh\u01b0ng ch\u00fang ta v\u1eabn ph\u1ea3n \u1ee9ng theo c\u00f9ng m\u1ed9t c\u00e1ch. Tuy nhi\u00ean, ch\u00fang ta c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c n\u00e0y b\u1eb1ng m\u1ed9t k\u1ef9 thu\u1eadt th\u1edf \u0111\u01a1n gi\u1ea3n.","popis_socialneho_obrazku":"K\u1ef9 thu\u1eadt th\u1edf c\u00f3 gi\u00fap ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng kh\u00f4ng?"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>H\u1ecdc c\u00e1ch x\u1eed l\u00fd c\u00e1c t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng - Blog Atena<\/title>\n<meta name=\"description\" content=\"Trong ho\u1ea1t \u0111\u1ed9ng nh\u1ecbp \u0111\u1ed9 nhanh c\u1ee7a x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, c\u0103ng th\u1eb3ng l\u00e0 t\u1ea5t c\u1ea3 xung quanh ch\u00fang ta. 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