{"id":8011,"date":"2020-07-06T15:58:51","date_gmt":"2020-07-06T08:58:51","guid":{"rendered":"https:\/\/news.appota.com\/?p=8011"},"modified":"2021-04-19T17:12:34","modified_gmt":"2021-04-19T10:12:34","slug":"4-cach-giai-toa-stress-trong-cong-viec-cua-nguoi-gioi-giang","status":"publish","type":"post","link":"https:\/\/news.appota.com\/en_US\/4-cach-giai-toa-stress-trong-cong-viec-cua-nguoi-gioi-giang\/","title":{"rendered":"4 c\u00e1ch gi\u1ea3i to\u1ea3 stress trong c\u00f4ng vi\u1ec7c c\u1ee7a ng\u01b0\u1eddi gi\u1ecfi giang"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd b\u1ecb stress trong c\u00f4ng vi\u1ec7c hay ch\u01b0a? L\u00fac \u0111\u00f3 b\u1ea1n s\u1ebd l\u00e0m c\u00e1ch n\u00e0o \u0111\u1ec3 gi\u1ea3i t\u1ecfa n\u00f3? \u0110\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 v\u1edbi 4 c\u00e1ch sau \u0111\u00e2y. C\u00f9ng tham kh\u1ea3o ngay nh\u00e9.<\/p>\n

<\/p>\n

Stress c\u00f4ng vi\u1ec7c l\u00e0 g\u00ec? Th\u1eadt ra c\u0169ng kh\u00f4ng kh\u00f3 \u0111\u1ec3 \u0111\u1ecbnh ngh\u0129a l\u1eafm nh\u1ec9: N\u1ebfu Ch\u1ee7 Nh\u1eadt b\u1ea1n ngh\u0129 \u0111\u1ebfn ng\u00e0y mai th\u1ee9 2 m\u00e0 th\u1ea5y ng\u00e1n ng\u1ea9m, m\u1ed7i s\u00e1ng ph\u1ea3i c\u1ed1 g\u1eafng l\u1eafm \u0111\u1ec3 l\u1ebft ra kh\u1ecfi gi\u01b0\u1eddng \u0111i l\u00e0m v\u1edbi t\u00e2m tr\u1ea1ng ch\u00e1n ch\u01b0\u1eddng, th\u00ec th\u1ebf l\u00e0 stress r\u1ed3i c\u00f2n g\u00ec.<\/p>\n

\"4<\/a><\/p>\n

Th\u1eadt ra stress th\u00ec c\u0169ng c\u00f3 c\u00e1i t\u1ed1t c\u00e1i x\u1ea5u. Nh\u01b0ng n\u1ebfu \u0111\u1ec3 nh\u1eefng \u0111i\u1ec1u \u0111\u00f3 g\u00e2y \u00e1p l\u1ef1c qu\u00e1 nhi\u1ec1u v\u00e0 qu\u00e1 m\u1ea1nh, th\u00ec ch\u00fang ta s\u1ebd l\u0103n \u0111\u00f9ng ra \u0111\u00f3 v\u00e0 kh\u00f4ng l\u00e0m \u0111\u01b0\u1ee3c g\u00ec c\u1ea3. D\u00f9 l\u00e0 stress t\u1ed1t hay stress x\u1ea5u, h\u00e3y b\u1eaft \u0111\u1ea7u suy ngh\u0129 v\u1ec1 chuy\u1ec7n gi\u1ea3i t\u1ecfa n\u00f3 ngay khi th\u1ea5y c\u00f3 bi\u1ec3u hi\u1ec7n b\u1ea1n nh\u00e9. Th\u1eed \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 c\u00e1ch gi\u1ea3i t\u1ecfa stress<\/a> sau:<\/p>\n

Th\u1ef1c h\u00e0nh l\u00e0m vi\u1ec7c theo ph\u01b0\u01a1ng ph\u00e1p Pomodoro<\/h2>\n

\"4<\/a><\/p>\n

Pomodoro l\u00e0 ph\u01b0\u01a1ng ph\u00e1p l\u00e0m vi\u1ec7c t\u1eadp trung trong 25 ph\u00fat, sau \u0111\u00f3 ngh\u1ec9 5 ph\u00fat. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap cho nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecb m\u1ea5t t\u1eadp trung, ham ch\u01a1i c\u00f3 th\u1ec3 gi\u1ea3i quy\u1ebft c\u00f4ng vi\u1ec7c t\u1ed1t h\u01a1n. C\u1ee9 25 ph\u00fat th\u00ec \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 1 Pomodoro. Ng\u00e0y n\u00e0o h\u1ee9ng th\u00fa, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m t\u1edbi 8-10 Pomodoro, c\u00f2n h\u00f4m n\u00e0o c\u01a1 th\u1ec3 u\u1ec3 o\u1ea3i m\u1ec7t m\u1ecfi th\u00ec c\u1ed1 g\u1eafng l\u00e0m 1-2 Pomodoro l\u00e0 \u0111\u1ee7 r\u1ed3i.<\/p>\n

Thi\u1ec1n kho\u1ea3ng 5 ph\u00fat trong gi\u1edd l\u00e0m vi\u1ec7c \u0111\u1ec3 gi\u1ea3i t\u1ecfa stress<\/h2>\n

K\u1ebft h\u1ee3p v\u1edbi ph\u01b0\u01a1ng ph\u00e1p \u1edf tr\u00ean, trong m\u1ed7i kho\u1ea3ng ngh\u1ec9 5 ph\u00fat ho\u1eb7c b\u1ea5t c\u1ee9 khi n\u00e0o th\u1ea5y \u0111\u1ea7u \u00f3c h\u01a1i quay quay khi \u0111ang l\u00e0m vi\u1ec7c, t\u00f4i s\u1ebd t\u1ea1m d\u1eebng c\u00f4ng vi\u1ec7c l\u1ea1i v\u00e0 thi\u1ec1n. N\u1ebfu b\u1ea1n t\u1ea1m d\u1eebng c\u00f4ng vi\u1ec7c m\u00e0 check Facebook, th\u00ec \u0111\u1ea7u b\u1ea1n v\u1eabn quay nh\u01b0 v\u1eady th\u00f4i \u2013 ch\u1ec9 kh\u00e1c ch\u1ee7 \u0111\u1ec1 quay.<\/p>\n

\"4<\/a><\/p>\n

Vi\u1ec7c c\u1ea7n l\u00e0m l\u00e0 t\u1ea1m d\u1eebng v\u00e0 \u0111\u1eebng l\u00e0m g\u00ec c\u1ea3, ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ng\u1ed3i im v\u00e0 h\u00edt th\u1edf s\u00e2u. C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 l\u00ean YouTube g\u00f5 t\u1eeb kh\u00f3a “Meditation in 5 minutes” ho\u1eb7c s\u1eed d\u1ee5ng \u1ee9ng d\u1ee5ng Headspace ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 t\u1eadp theo 5 b\u01b0\u1edbc d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

– B\u01b0\u1edbc 1: Ng\u1ed3i thi\u1ec1n tr\u00ean m\u1eb7t ph\u1eb3ng trong t\u01b0 th\u1ebf x\u1ebfp b\u1eb1ng truy\u1ec1n th\u1ed1ng (khoanh ch\u00e2n, ng\u1ed3i th\u1eb3ng l\u01b0ng, hai tay th\u1ea3 l\u1ecfng \u0111\u1eb7t tr\u00ean \u0111\u1ea7u g\u1ed1i). N\u1ebfu kh\u00f4ng c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u00e1p d\u1ee5ng t\u01b0 th\u1ebf n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf trong t\u01b0 th\u1ebf th\u1eb3ng l\u01b0ng, hai ch\u00e2n bu\u00f4ng th\u00f5ng sao cho ch\u00e2n ch\u1ea1m \u0111\u1ea5t.<\/p>\n

– B\u01b0\u1edbc 2: H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf \u0111\u1ec3 c\u1ea3m nh\u1eadn m\u00ecnh \u0111ang h\u00edt v\u00e0o.<\/p>\n

– B\u01b0\u1edbc 3: Th\u1edf ra to\u00e0n b\u1ed9 trong m\u1ed9t h\u01a1i, t\u1eadp trung v\u00e0o h\u01a1i th\u1edf \u0111\u1ec3 c\u1ea3m nh\u1eadn m\u00ecnh \u0111ang th\u1edf ra.<\/p>\n

– B\u01b0\u1edbc 4: Ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i qu\u00e1 tr\u00ecnh h\u00f4 h\u1ea5p theo tr\u00ecnh t\u1ef1 nh\u01b0 tr\u00ean.<\/p>\n

– B\u01b0\u1edbc 5: C\u1ea3m nh\u1eadn s\u1ef1 lu\u00e2n chuy\u1ec3n c\u1ee7a d\u01b0\u1ee1ng kh\u00ed t\u1eeb m\u0169i, xu\u1ed1ng ng\u1ef1c, xu\u1ed1ng eo v\u00e0 \u0111i ra kh\u1eafp c\u01a1 th\u1ec3.<\/p>\n

\u0110\u1ee9ng d\u1eady, gi\u00e3n g\u00e2n gi\u00e3n c\u1ed1t, \u0111i l\u1ea1i v\u00f2ng quanh<\/h2>\n

C\u00e1i n\u00e0y c\u0169ng k\u1ebft h\u1ee3p \u0111\u01b0\u1ee3c v\u1edbi Pomodoro \u1edf ph\u01b0\u01a1ng ph\u00e1p s\u1ed1 1, v\u00e0 ph\u00f9 h\u1ee3p cho b\u1ea1n n\u00e0o kh\u00f4ng th\u00edch ng\u1ed3i m\u1ed9t ch\u1ed7. C\u1ee9 m\u1ed7i kho\u1ea3ng ngh\u1ec9, b\u1ea1n n\u00ean \u0111\u1ee9ng d\u1eady \u0111i v\u00f2ng v\u00f2ng m\u1ed9t t\u00ed, v\u01b0\u01a1n vai h\u00edt th\u1edf, nh\u00fan ch\u00e2n nh\u00fan vai, xoay c\u1ed5 tay c\u00e1nh tay b\u00e0n tay \u2013 n\u00f3i chung l\u00e0 v\u1eadn \u0111\u1ed9ng m\u1ed9t ch\u00fat.<\/p>\n

\"4<\/a><\/p>\n

T\u00f4i th\u1ea5y d\u00e2n v\u0103n ph\u00f2ng hay d\u00ednh c\u00e1c b\u1ec7nh v\u1ec1 b\u00e9o b\u1ee5ng, \u0111au l\u01b0ng, \u0111au c\u1ed5 tay, \u0111au vai… \u2013 t\u1ea5t c\u1ea3 ch\u1ee7 y\u1ebfu \u0111\u1ebfn t\u1eeb vi\u1ec7c ch\u00fang ta ng\u1ed3i sai t\u01b0 th\u1ebf h\u1ebft \u0111\u1ea5y.<\/p>\n

H\u1ecdc c\u00e1ch vi\u1ebft Nh\u1eadt k\u00fd suy t\u01b0\u1edfng (Reflective Journal)<\/h2>\n

\"4<\/a><\/p>\n

Vi\u1ec7c vi\u1ebft xu\u1ed1ng c\u00e1c m\u1ee5c ti\u00eau v\u00e0 suy ngh\u0129 c\u1ee7a m\u00ecnh v\u00e0o \u0111\u1ea7u ng\u00e0y v\u00e0 cu\u1ed1i ng\u00e0y t\u1ea1o cho ch\u00fang ta c\u1ea3m gi\u00e1c l\u00e0 ta \u0111ang ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c m\u1ecdi th\u1ee9. D\u00f9 c\u00f3 chuy\u1ec7n g\u00ec x\u1ea3y ra \u0111i ch\u0103ng n\u1eefa, \u0111\u1ea7u ng\u00e0y v\u00e0 cu\u1ed1i ng\u00e0y m\u00ecnh v\u1eabn c\u00f3 ng\u01b0\u1eddi b\u1ea1n l\u00e0 cu\u1ed1n s\u1ed5 v\u00e0 c\u00e2y b\u00fat. T\u00f4i s\u1ebd vi\u1ebft nh\u01b0 th\u1ebf n\u00e0y:<\/p>\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c \u2013 B\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c?<\/em><\/p>\n

N\u1ebfu ch\u1ecdn ra 3 vi\u1ec7c quan tr\u1ecdng nh\u1ea5t b\u1ea1n mu\u1ed1n ho\u00e0n th\u00e0nh h\u00f4m nay, \u0111\u00f3 l\u00e0 g\u00ec? Gi\u00e1 tr\u1ecb c\u00f4ng vi\u1ec7c n\u00e0o khi\u1ebfn b\u1ea1n b\u1eaft \u0111\u1ea7u c\u00f4ng vi\u1ec7c t\u1ea1i n\u01a1i m\u00ecnh \u0111ang l\u00e0m? C\u00f4ng vi\u1ec7c hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n c\u00f3 \u0111ang mang \u0111\u1ebfn gi\u00e1 tr\u1ecb \u0111\u00f3? M\u1ed9t vi\u1ec7c h\u00f4m nay c\u00f3 th\u1ec3 l\u00e0m cho b\u1ea1n vui v\u1ebb l\u00e0 g\u00ec?<\/p>\n

Sau gi\u1edd l\u00e0m vi\u1ec7c \u2013 Nh\u00ecn l\u1ea1i<\/em><\/p>\n

T\u00f4i \u0111\u00e3 ho\u00e0n th\u00e0nh 3 m\u1ee5c ti\u00eau \u0111\u1eb7t ra s\u00e1ng nay ch\u01b0a? N\u1ebfu \u0111\u00e3 xong, t\u00f4i c\u1ea3m th\u1ea5y sao? N\u1ebfu ch\u01b0a xong, l\u00fd do v\u00ec sao?<\/p>\n

\u0110i\u1ec1u g\u00ec trong ng\u00e0y h\u00f4m nay t\u00f4i \u0111\u00e3 l\u00e0m t\u1ed1t? \u0110i\u1ec1u g\u00ec t\u00f4i l\u00e0m ch\u01b0a t\u1ed1t?<\/p>\n

T\u00f4i bi\u1ebft \u01a1n \u0111i\u1ec1u g\u00ec trong c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh ng\u00e0y h\u00f4m nay? M\u1ed9t \u0111i\u1ec1u t\u00f4i c\u00f3 th\u1ec3 l\u00e0m ng\u00e0y mai \u0111\u1ec3 t\u1ed1t h\u01a1n l\u00e0 g\u00ec?<\/p>\n

Mong r\u1eb1ng v\u1edbi 4 c\u00e1ch gi\u1ea3i to\u1ea3 stress trong c\u00f4ng vi\u1ec7c \u0111\u01a1n gi\u1ea3n tr\u00ean \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ee1 \u00e1p l\u1ef1c h\u01a1n v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n m\u1ed7i ng\u00e0y.<\/p>\n

Ngu\u1ed3n b\u00e0i tham kh\u1ea3o: Cafebiz<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd b\u1ecb stress trong c\u00f4ng vi\u1ec7c hay ch\u01b0a? L\u00fac \u0111\u00f3 b\u1ea1n s\u1ebd l\u00e0m c\u00e1ch n\u00e0o \u0111\u1ec3 gi\u1ea3i t\u1ecfa n\u00f3? \u0110\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 v\u1edbi 4 c\u00e1ch sau \u0111\u00e2y. C\u00f9ng tham kh\u1ea3o ngay nh\u00e9.<\/p>\n","protected":false},"author":10,"featured_media":8017,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[887],"tags":[1000],"yoast_head":"\n4 c\u00e1ch gi\u1ea3i to\u1ea3 stress trong c\u00f4ng vi\u1ec7c c\u1ee7a ng\u01b0\u1eddi gi\u1ecfi giang<\/title>\n<meta name=\"description\" content=\"B\u1ea1n c\u00f3 bao gi\u1edd b\u1ecb stress trong c\u00f4ng vi\u1ec7c hay ch\u01b0a? 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