{"id":127517,"date":"2024-10-17T11:31:31","date_gmt":"2024-10-17T04:31:31","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=127517"},"modified":"2025-09-05T18:07:49","modified_gmt":"2025-09-05T11:07:49","slug":"11-cach-giam-stress-noi-cong-so-hieu-qua-an-toan-cho-dan-van-phong","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/than-kinh\/11-cach-giam-stress-noi-cong-so-hieu-qua-an-toan-cho-dan-van-phong\/","title":{"rendered":"11 c\u00e1ch gi\u1ea3m stress n\u01a1i c\u00f4ng s\u1edf hi\u1ec7u qu\u1ea3, an to\u00e0n cho d\u00e2n v\u0103n ph\u00f2ng"},"content":{"rendered":"

Trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i ng\u00e0y nay, c\u01b0\u1eddng \u0111\u1ed9 l\u00e0m vi\u1ec7c c\u0169ng nh\u01b0 t\u00ednh ch\u1ea5t c\u1ea1nh tranh trong c\u00f4ng vi\u1ec7c ng\u00e0y c\u00e0ng cao. \u0110i\u1ec1u n\u00e0y d\u1ec5 \u0111\u1ebfn vi\u1ec7c stress do c\u00f4ng vi\u1ec7c ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn. Docosan<\/a> s\u1ebd g\u1ee3i \u00fd cho b\u1ea1n 11 c\u00e1ch gi\u1ea3m stress n\u01a1i c\u00f4ng s\u1edf cho d\u00e2n v\u0103n ph\u00f2ng qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nhe\u0301!<\/em><\/p>\n

\u0110\u1eb7t m\u1ee5c ti\u00eau l\u00e0m vi\u1ec7c v\u00e0o \u0111\u1ea7u ng\u00e0y<\/h2>\n

M\u1ed9t y\u1ebfu t\u1ed1 ph\u1ed5 bi\u1ebfn g\u00e2y ra t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng n\u01a1i l\u00e0m vi\u1ec7c \u0111\u00f3 l\u00e0 b\u1ea3n th\u00e2n kh\u00f4ng r\u00f5 m\u1ee5c ti\u00eau l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n l\u00e0 g\u00ec. B\u1ea1n kh\u00f4ng bi\u1ebft ch\u00ednh x\u00e1c m\u00ecnh c\u1ea7n l\u00e0m g\u00ec, \u0111i\u1ec1u b\u1ea1n mong \u0111\u1ee3i l\u00e0 g\u00ec. Kh\u00f4ng hi\u1ec3u vai tr\u00f2 c\u1ee7a m\u00ecnh t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 l\u00e0 ngu\u1ed3n g\u00e2y c\u0103ng th\u1eb3ng cho b\u1ea1n. Vi\u1ec7c c\u00e0ng c\u1ed1 g\u1eafng t\u00ecm hi\u1ec3u v\u00e0 \u0111\u00e1p \u1ee9ng k\u1ef3 v\u1ecdng l\u1ea1i c\u00e0ng l\u00e0m b\u1ea1n m\u1ec7t m\u1ecfi.<\/p>\n

Th\u00eam v\u00e0o \u0111\u00f3, khi b\u1ea1n kh\u00f4ng r\u00f5 m\u1ee5c ti\u00eau, b\u1ea1n r\u1ea5t kh\u00f3 c\u1ea3m th\u1ea5y h\u00e0i l\u00f2ng v\u1edbi vi\u1ec7c m\u00ecnh l\u00e0m, suy ngh\u0129 m\u00ecnh c\u00f3 \u0111\u00e1p \u1ee9ng t\u1ed1t c\u00f4ng vi\u1ec7c hay kh\u00f4ng s\u1ebd lu\u00f4n hi\u1ec7n h\u1eefu trong b\u1ea1n. H\u00e3y chia s\u1ebb v\u1ea5n \u0111\u1ec1 n\u00e0y v\u1edbi qu\u1ea3n l\u00fd c\u1ee7a b\u1ea1n, \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng trong ng\u00e0y. \u0110\u1ed3ng th\u1eddi h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ea7u ng\u00e0y \u0111\u1ec3 v\u1ea1ch r\u00f5 r\u00e0ng m\u1ee5c ti\u00eau ph\u1ea3i l\u00e0m trong ng\u00e0y.<\/p>\n

\"\u0110\u0103t
\u0110\u0103t m\u1ee5c ti\u00eau l\u00e0m vi\u1ec7c v\u00e0o \u0111\u1ea7u ng\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng trong qu\u00e1 tr\u00ecnh l\u00e0m vi\u1ec7c<\/figcaption><\/figure>\n

Tr\u00e1nh ho\u1eb7c gi\u1ea3m xung \u0111\u1ed9t v\u1edbi \u0111\u1ed3ng nghi\u1ec7p<\/h2>\n

Xung \u0111\u1ed9t trong m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a b\u1ea1n. Xung \u0111\u1ed9t gi\u1eefa c\u00e1c \u0111\u1ed3ng nghi\u1ec7p l\u00e0 kh\u00f3 tr\u00e1nh kh\u1ecfi, tuy nhi\u00ean t\u1ed1t nh\u1ea5t l\u00e0 b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf xung \u0111\u1ed9t t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c c\u00e0ng nhi\u1ec1u c\u00e0nh t\u1ed1t.<\/p>\n

Gi\u1ea3i ph\u00e1p cho v\u1ea5n \u0111\u1ec1 n\u00e0y l\u00e0 \u0111\u1eebng bu\u00f4n chuy\u1ec7n qu\u00e1 nhi\u1ec1u, \u0111\u1eebng chia s\u1ebb qu\u00e1 nhi\u1ec1u quan \u0111i\u1ec3m c\u00e1 nh\u00e2n c\u1ee7a b\u1ea1n v\u1ec1 t\u00f4n gi\u00e1o v\u00e0 ch\u00ednh tr\u1ecb, \u0111\u1ed3ng th\u1eddi tr\u00e1nh xa nh\u1eefng tr\u00f2 \u0111\u00f9a qu\u00e1 \u0111\u00e1ng t\u1ea1i n\u01a1i c\u00f4ng s\u1edf. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y c\u1ed1 g\u1eafng tr\u00e1nh xa nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 s\u1ef1 h\u1ee3p t\u00e1c t\u1ed1t v\u1edbi ng\u01b0\u1eddi kh\u00e1c. Tr\u01b0\u1eddng h\u1ee3p xung \u0111\u1ed9t v\u1eabn t\u1ef1 t\u00ecm \u0111\u1ebfn b\u1ea1n, h\u00e3y x\u1eed l\u00fd v\u1ea5n \u0111\u1ec1 m\u1ed9t c\u00e1ch kh\u00e9o l\u00e9o.<\/p>\n

\"H\u00e3y
H\u00e3y c\u1ed1 g\u1eafng tr\u00e1nh nh\u1eefng xung \u0111\u1ed9t v\u1edbi \u0111\u1ed3ng nghi\u1ec7p<\/figcaption><\/figure>\n

L\u00ean k\u1ebf ho\u1ea1ch c\u00f4ng vi\u1ec7c<\/h2>\n

Vi\u1ec7c l\u1eadp k\u1ebf ho\u1ea1ch c\u00f4ng vi\u1ec7c tr\u01b0\u1edbc c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u0103ng th\u1eb3ng khi l\u00e0m vi\u1ec7c. Vi\u1ec7c s\u1eafp x\u1ebfp r\u00f5 r\u00e0ng c\u00e1c k\u1ebf ho\u1ea1ch c\u00f4ng vi\u1ec7c s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng b\u1ed1i r\u1ed1i khi kh\u00f4ng bi\u1ebft l\u00e0m vi\u1ec7c n\u00e0o tr\u01b0\u1edbc, vi\u1ec7c n\u00e0o sau. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c th\u1eddi gian l\u00e0m vi\u1ec7c c\u0169ng nh\u01b0 kh\u00f4ng b\u1ecb t\u1ed3n \u0111\u1ecdng c\u00f4ng vi\u1ec7c v\u00e0o cu\u1ed1i ng\u00e0y. T\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 tr\u00e1nh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng trong l\u00fac l\u00e0m vi\u1ec7c.<\/p>\n

\"L\u00ean
L\u00ean k\u1ebf ho\u1ea1ch trong c\u00f4ng vi\u1ec7c c\u0169ng s\u1ebd gi\u00fap \u0111\u01b0\u1ee3c b\u1ea1n ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c th\u1eddi gian trong qu\u00e1 tr\u00ecnh l\u00e0m vi\u1ec7c<\/figcaption><\/figure>\n

Nghe nh\u1ea1c<\/h2>\n

Theo c\u00e1c nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng \u00e2m nh\u1ea1c c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch trong vi\u1ec7c \u1ed5n \u0111\u1ecbnh t\u00e2m l\u00fd, bao g\u1ed3m gi\u00fap gi\u1ea3i t\u1ecfa t\u00e2m tr\u1ea1ng c\u0103ng th\u1eb3ng. \u00c2m nh\u1ea1c t\u1ea7n s\u1ed1 cao \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0m t\u0103ng oxytocin<\/a> – m\u1ed9t lo\u1ea1i hormone \u201ch\u1ea1nh ph\u00fac” gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb<\/a>. B\u1ea1n c\u00f3 th\u1ec3 nghe nh\u1ea1c tr\u00ean \u0111\u01b0\u1eddng \u0111i l\u00e0m, \u0111i v\u1ec1 ho\u1eb7c d\u00e0nh ra m\u1ed9t v\u00e0i ph\u00fat ngh\u1ec9 ng\u01a1i \u0111\u1ec3 nghe nh\u1ea1c trong th\u1eddi gian l\u00e0m vi\u1ec7c.<\/p>\n

\"Nghe
Nghe nh\u1ea1c \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng trong qu\u00e1 tr\u00ecnh l\u00e0m vi\u1ec7c<\/figcaption><\/figure>\n

Giao ti\u1ebfp c\u1edfi m\u1edf v\u1edbi m\u1ecdi ng\u01b0\u1eddi<\/h2>\n

Nhi\u1ec1u t\u00ecnh hu\u1ed1ng c\u0103ng th\u1eb3ng trong c\u00f4ng vi\u1ec7c xu\u1ea5t ph\u00e1t t\u1eeb c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng v\u1edbi c\u1ea5p tr\u00ean. Nh\u00e2n vi\u00ean c\u00f3 th\u1ec3 kh\u00f4ng c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i khi giao ti\u1ebfp v\u1edbi qu\u1ea3n l\u00fd c\u1ea5p cao, h\u1ecd c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng h\u01a1n v\u00e0 c\u00f3 xu h\u01b0\u1edbng g\u0103\u0323p nhi\u1ec1u \u00e1p l\u1ef1c h\u01a1n khi \u1edf v\u0103n ph\u00f2ng. L\u00e0 m\u1ed9t ng\u01b0\u1eddi qu\u1ea3n l\u00fd, b\u1ea1n c\u1ea7n hi\u1ec3u \u0111\u01b0\u1ee3c s\u1ef1 lo l\u1eafng, c\u0103ng th\u1eb3ng c\u1ee7a nh\u00e2n vi\u00ean.<\/p>\n

H\u00e3y tham gia c\u00e1c l\u1edbp h\u1ecdc v\u00e0 h\u1ed9i th\u1ea3o v\u1ec1 c\u00e1c ch\u1ee7 \u0111\u1ec1 nh\u01b0 l\u1eafng nghe t\u00edch c\u1ef1c v\u00e0 ph\u1ea3n h\u1ed3i mang t\u00ednh x\u00e2y d\u1ef1ng. Vi\u1ec7c thi\u1ebft l\u1eadp m\u1ed1i quan h\u1ec7 c\u1edfi m\u1edf gi\u1eefa nh\u00e2n vi\u00ean v\u00e0 qu\u1ea3n l\u00fd c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i quy\u1ebft c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y ra c\u0103ng th\u1eb3ng v\u00e0 nh\u01b0\u0303ng th\u00e1ch th\u1ee9c kh\u00e1c trong c\u00f4ng vi\u1ec7c.<\/p>\n

\"Giao
Giao ti\u1ebfp c\u1edfi m\u1edf v\u1edbi \u0111\u1ed3ng nghi\u1ec7p l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 chia s\u1ebb nh\u1eefng c\u0103ng th\u1eb3ng b\u1ea1n g\u1eb7p ph\u1ea3i trong qu\u00e1 tr\u00ecnh l\u00e0m vi\u1ec7c<\/figcaption><\/figure>\n

V\u1eadn \u0111\u1ed9ng l\u00e0nh m\u1ea1nh<\/h2>\n

T\u1eadp th\u1ec3 d\u1ee5c v\u00e0 duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh l\u00e0 hai trong s\u1ed1 nh\u1eefng “v\u0169 kh\u00ed” t\u1ed1t nh\u1ea5t c\u1ee7a b\u1ea1n ch\u1ed1ng l\u1ea1i c\u0103ng th\u1eb3ng t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c. T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c h\u01a1n. Vi\u1ec7c n\u00e0y c\u0169ng c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng b\u1eb1ng c\u00e1ch t\u0103ng s\u1ea3n xu\u1ea5t endorphin, ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh t\u1ea1o c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu c\u1ee7a n\u00e3o. M\u1ed9t s\u1ed1 c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u01b0:<\/p>\n