{"id":127579,"date":"2024-10-16T11:08:19","date_gmt":"2024-10-16T04:08:19","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=127579"},"modified":"2025-09-05T17:55:05","modified_gmt":"2025-09-05T10:55:05","slug":"giam-cang-thang-than-kinh-an-toan","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/than-kinh\/giam-cang-thang-than-kinh-an-toan\/","title":{"rendered":"10 c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh an to\u00e0n, \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p><em>C\u0103ng th\u0103\u0309ng th\u00e2\u0300n kinh la\u0300 ti\u0300nh tra\u0323ng th\u01b0\u01a1\u0300ng g\u0103\u0323p cu\u0309a nhi\u00ea\u0300u ng\u01b0\u01a1\u0300i. Gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng, n\u00e2ng cao s\u1ee9c kh\u1ecfe tinh th\u1ea7n. H\u00e3y c\u00f9ng <a href=\"https:\/\/www.docosan.com\/\">Docosan<\/a> t\u00ecm hi\u1ec3u c\u00e1ch \u0111i\u1ec1u tr\u1ecb c\u0103ng th\u1eb3ng th\u1ea7n kinh trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/em><\/p>\n<h2>C\u0103ng th\u1eb3ng th\u1ea7n kinh (Stress) l\u00e0 g\u00ec?<\/h2>\n<p><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/cang-thang-stress\/\">C\u0103ng th\u1eb3ng th\u1ea7n kinh (stress)<\/a> l\u00e0 ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 khi x\u1ea3y ra m\u1ed9t t\u00ecnh hu\u1ed1ng kh\u00f3 kh\u0103n. Khi g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng, c\u01a1 th\u1ec3 s\u1ebd \u0111\u00e1p \u1ee9ng b\u1eb1ng c\u00e1ch ti\u1ebft ra m\u1ed9t s\u1ed1 hormone. C\u00e1c hormone n\u00e0y \u0111\u00f3ng vai tr\u00f2 l\u00e0 c\u00e1c t\u00edn hi\u1ec7u d\u1eabn truy\u1ec1n, k\u00edch ho\u1ea1t c\u00e1c c\u01a1 ch\u1ebf \u0111\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c th\u1eed th\u00e1ch trong cu\u1ed9c s\u1ed1ng. Trong c\u00e1c ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng th\u1ea7n kinh, c\u01a1 th\u1ec3 s\u1ebd t\u1ef1 \u0111\u1ed9ng t\u0103ng t\u1ea7n s\u1ed1 tim, huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim.<\/p>\n<figure id=\"attachment_129376\" aria-describedby=\"caption-attachment-129376\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129376 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-1.jpg\" alt=\"C\u0103ng th\u1eb3ng th\u1ea7n kinh \u0111\u1ebfn t\u1eeb nh\u1eefng \u00e1p l\u1ef1c, tr\u1ecdng tr\u00e1ch \u0111\u00e8 n\u1eb7ng tr\u00ean vai. \" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-1-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-1-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129376\" class=\"wp-caption-text\">C\u0103ng th\u1eb3ng th\u1ea7n kinh \u0111\u1ebfn t\u1eeb nh\u1eefng \u00e1p l\u1ef1c, tr\u1ecdng tr\u00e1ch \u0111\u00e8 n\u1eb7ng tr\u00ean vai.<\/figcaption><\/figure>\n<h2>C\u0103ng th\u1eb3ng th\u1ea7n kinh nguy hi\u1ec3m ra sao?<\/h2>\n<p>C\u0103ng th\u1eb3ng x\u1ea3y ra trong th\u1eddi gian d\u00e0i, ng\u00e0y c\u00e0ng nghi\u00eam tr\u1ecdng h\u01a1n, c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>V\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd: <\/strong><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/tram-cam\/\">Tr\u1ea7m\u00a0c\u1ea3m<\/a>, lo \u00e2u, <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/roi-loan-nhan-cach\/\">r\u1ed1i lo\u1ea1n nh\u00e2n c\u00e1ch<\/a>,&#8230;<\/li>\n<li><strong>B\u1ec7nh l\u00fd tim m\u1ea1ch: <\/strong>R\u1ed1i\u00a0lo\u1ea1n ch\u1ee9c n\u0103ng c\u01a1 tim, <a href=\"https:\/\/www.docosan.com\/blog\/noi-tiet\/huyet-ap-cao-cach-on-dinh-lau-dai\/\">t\u0103ng huy\u1ebft \u00e1p<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/tim-mach\/roi-loan-nhip-tim-la-benh-gi\/\">r\u1ed1i lo\u1ea1n nh\u1ecbp tim<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/tim-mach\/nhoi-mau-co-tim\/\">nh\u1ed3i m\u00e1u c\u01a1 tim<\/a>,&#8230;<\/li>\n<li><strong><a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/beo-phi\/\">B\u00e9o ph\u00ec<\/a> v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n \u0103n u\u1ed1ng<\/strong> nh\u01b0 cu\u1ed3ng \u0103n, cu\u1ed3ng u\u1ed1ng.<\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/phu-san\/roi-loan-kinh-nguyet\/\"><strong>R\u1ed1i lo\u1ea1n kinh nguy\u1ec7t<\/strong><\/a><strong>:<\/strong> <a href=\"https:\/\/www.docosan.com\/blog\/phu-san\/bi-rong-kinh-lam-sao-het\/\">Rong\u00a0kinh<\/a>, c\u01b0\u1eddng kinh, kinh nguy\u1ec7t kh\u00f4ng \u0111\u1ec1u,&#8230;<\/li>\n<li><strong>R\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng sinh l\u00fd:<\/strong> <a href=\"https:\/\/www.docosan.com\/blog\/nam-khoa\/liet-duong\/\">Li\u1ec7t\u00a0d\u01b0\u01a1ng<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/nam-khoa\/xuat-tinh-som\/\">xu\u1ea5t tinh s\u1edbm<\/a>, gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c.<\/li>\n<li><strong>C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 da, t\u00f3c:<\/strong> <a href=\"https:\/\/www.docosan.com\/blog\/da-lieu\/mun-trung-ca\/\">M\u1ee5n\u00a0tr\u1ee9ng c\u00e1<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/da-lieu\/viem-da-tiet-ba\/\">vi\u00eam da ti\u1ebft b\u00e3<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/da-lieu\/benh-vay-nen\/\">v\u1ea9y n\u1ebfn<\/a>, <a href=\"https:\/\/www.docosan.com\/blog\/da-lieu\/benh-cham\/\">ch\u00e0m<\/a>, r\u1ee5ng t\u00f3c.<\/li>\n<li><strong>C\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a:<\/strong> GERD (tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y &#8211; th\u1ef1c qu\u1ea3n), <a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/viem-da-day\/\">vi\u00eam d\u1ea1 d\u00e0y<\/a>, vi\u00eam lo\u00e9t \u0111\u1ea1i tr\u00e0ng v\u00e0 <a href=\"https:\/\/www.docosan.com\/blog\/tieu-hoa\/hoi-chung-ruot-kich-thich\/\">h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch.<\/a><\/li>\n<\/ul>\n<h2>C\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh hi\u1ec7u qu\u1ea3<\/h2>\n<h3>T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/h3>\n<p>C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. B\u1ea1n kh\u00f4ng c\u1ea7n m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n qu\u00e1 h\u00e0 kh\u1eafc hay m\u1ee5c ti\u00eau v\u00f3c d\u00e1ng qu\u00e1 c\u00e2n \u0111\u1ed1i, vi\u1ec7c v\u1eadn \u0111\u1ed9ng t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y d\u00f9 \u1edf m\u1ee9c v\u1eeba ph\u1ea3i c\u0169ng \u0111\u00e3 mang l\u1ea1i nhi\u1ec1u hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/p>\n<p>Trong qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra c\u00e1c endorphine t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i, \u0111\u1ea7u \u00f3c s\u1ebd t\u1eadp trung v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 xua tan m\u1ec7t m\u1ecfi trong ng\u00e0y, d\u00f9 v\u1edbi h\u00ecnh th\u1ee9c n\u00e0o, b\u00e0i t\u1eadp n\u00e0o. D\u00f9 l\u00e0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, t\u1eadp th\u1ec3 h\u00ecnh \u0111\u1ec1u c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng. V<\/p>\n<p>itamin B c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 trong vi\u1ec7c qu\u1ea3n l\u00fd gi\u1ea3m stress b\u1eb1ng c\u00e1ch duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a c\u00e1c s\u1ee3i th\u1ea7n kinh, t\u1eeb \u0111\u00f3 l\u00e0m gi\u1ea3m t\u1ec9 l\u1ec7 m\u1eafc v\u00e0 \u0111\u1ea9y l\u00f9i stress. \u0110\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n \u0111\u1ea7y \u0111\u1ee7 vitamin B c\u1ea7n thi\u1ebft v\u1edbi <strong><a href=\"https:\/\/cares.docosan.com\/products\/vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_medium=vien-uong-bo-sung-vitamin-b-nat-b&amp;utm_campaign=blogpage&amp;utm_id=mega\" target=\"_blank\" rel=\"noopener\">S\u1ea3n ph\u1ea9m b\u1ed5 sung Vitamin B<\/a><\/strong> \u0111\u1ec3 gi\u1ea3m t\u1ec9 l\u1ec7 m\u1eafc stress.<\/p>\n<figure id=\"attachment_129375\" aria-describedby=\"caption-attachment-129375\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129375 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-2.jpg\" alt=\"Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean gi\u00fap r\u00e8n luy\u1ec7n kh\u00f4ng ch\u1ec9 s\u1ee9c kh\u1ecfe cho c\u01a1 b\u1eafp m\u00e0 c\u00f2n x\u00e2y d\u1ef1ng tinh th\u1ea7n kh\u1ecfe m\u1ea1nh.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-2-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129375\" class=\"wp-caption-text\">Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean gi\u00fap r\u00e8n luy\u1ec7n kh\u00f4ng ch\u1ec9 s\u1ee9c kh\u1ecfe cho c\u01a1 b\u1eafp m\u00e0 c\u00f2n x\u00e2y d\u1ef1ng tinh th\u1ea7n kh\u1ecfe m\u1ea1nh.<\/figcaption><\/figure>\n<h3>X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/h3>\n<p>X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, \u0111\u1ea7y \u0111\u1ee7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng, kh\u00f4ng ki\u00eang khem c\u1ef1c \u0111oan s\u1ebd c\u1ea3i thi\u1ec7n thi\u1ec7n dinh d\u01b0\u1ee1ng cho b\u1ea3n th\u00e2n. T\u01b0\u0300 \u0111o\u0301 ta\u0323o ca\u0309m gia\u0301c thoa\u0309i ma\u0301i, gia\u0309i to\u0309a nh\u01b0\u0303ng c\u0103ng th\u0103\u0309ng trong cu\u00f4\u0323c s\u00f4\u0301ng.<\/p>\n<h3>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/h3>\n<p>X\u00e2y d\u1ef1ng th\u00f3i quen \u0111i ng\u1ee7 \u0111\u00fang gi\u1edd, kh\u00f4ng th\u1ee9c khuya, kh\u00f4ng s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd gi\u00fap b\u1ea1n c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n. T\u1eeb \u0111\u00f3, t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng th\u1ea7n kinh c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh.<\/p>\n<figure id=\"attachment_129374\" aria-describedby=\"caption-attachment-129374\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129374 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-3.jpg\" alt=\"M\u1ed9t gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa \u00e1p l\u1ef1c, c\u0103ng th\u1eb3ng.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-3-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-3-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129374\" class=\"wp-caption-text\">M\u1ed9t gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa \u00e1p l\u1ef1c, c\u0103ng th\u1eb3ng.<\/figcaption><\/figure>\n<h3>H\u1ea1n ch\u1ebf t\u1ed1i \u0111a c\u00e1c th\u00f3i quen kh\u00f4ng l\u00e0nh m\u1ea1nh<\/h3>\n<p>M\u1ed9t trong nh\u1eefng gi\u1ea3i ph\u00e1p th\u01b0\u1eddng \u0111\u01b0\u1ee3c ch\u1ecdn khi g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng \u0111\u00f3 l\u00e0 th\u00f3i quen s\u1eed d\u1ee5ng c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 c\u00e0 ph\u00ea, r\u01b0\u1ee3u, caffein, \u0111\u1ed3 ng\u1ecdt,&#8230; Nh\u01b0ng ch\u00ednh th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n m\u1ed9t c\u00e1ch tr\u1ef1c ti\u1ebfp v\u00e0 l\u00e0m n\u1eb7ng th\u00eam t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng.<\/p>\n<p>Ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng stress n\u00ean t\u1eadp trung x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh: \u0103n u\u1ed1ng \u0111\u1ee7 ch\u1ea5t, th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao, \u0111i ng\u1ee7 \u0111\u00fang gi\u1edd. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u0169ng c\u1ea7n h\u1ea1n ch\u1ebf c\u00e1c th\u00f3i quen x\u1ea5u nh\u01b0 th\u1ee9c khuya, s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7, tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u v\u00e0o ban \u0111\u00eam.<\/p>\n<h3>Ng\u1ed3i thi\u1ec1n, t\u1eadp yoga<\/h3>\n<p>Ng\u1ed3i thi\u1ec1n c\u00f3 th\u1ec3 l\u00e0m l\u1eafng \u0111\u1ecdng d\u00f2ng ch\u1ea3y suy ngh\u0129 c\u1ee7a b\u1ea1n, giu\u0301p t\u1eadp trung s\u1ef1 ch\u00fa \u00fd v\u00e0o v\u00f4 \u0111\u1ecbnh, t\u1ea1m th\u1eddi qu\u00ean \u0111i c\u0103ng th\u1eb3ng. Ng\u1ed3i thi\u1ec1n \u0111em l\u1ea1i c\u1ea3m gi\u00e1c b\u00ecnh t\u0129nh, thanh th\u1ea3n, l\u1ea5y l\u1ea1i tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng, t\u1eeb \u0111\u00f3 gi\u00fap \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 c\u1ea3m x\u00fac tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n<p>T\u1eadp luy\u1ec7n yoga gi\u00fap b\u1ea1n l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh nhi\u1ec1u h\u01a1n, t\u1eadp trung v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Vi\u00ea\u0323c t\u00e2\u0323p yoga \u0111\u00f4\u0301i v\u01a1\u0301i ng\u01b0\u01a1\u0300i \u0111ang g\u0103\u0323p pha\u0309i ti\u0300nh tra\u0323ng c\u0103ng th\u0103\u0309ng t\u00e2m ly\u0301 \u0111\u01b0\u1ee3c v\u00ed nh\u01b0 li\u1ec1u thu\u1ed1c b\u1ed5 sau m\u1ed9t ng\u00e0y d\u00e0i m\u1ec7t m\u1ecfi.<\/p>\n<h3>C\u01b0\u1eddi nhi\u1ec1u h\u01a1n<\/h3>\n<p>M\u1ed9t n\u1ee5 c\u01b0\u1eddi b\u1eb1ng m\u01b0\u1eddi thang thu\u1ed1c b\u1ed5, \u0111\u00e2y l\u00e0 b\u00e0i h\u1ecdc m\u00e0 \u00f4ng cha ta \u0111\u00e3 \u0111\u1ec3 l\u1ea1i cho \u0111\u1eddi sau. N\u1ee5 c\u01b0\u1eddi gi\u00fap xua tan \u0111i nh\u1eefng \u00e2u lo, mu\u1ed9n phi\u1ec1n, c\u0103ng th\u1eb3ng, l\u1ea5y l\u1ea1i s\u1ef1 t\u1ef1 tin cho b\u1ea3n th\u00e2n, l\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 ch\u00fang ta kh\u00f4ng ng\u1eebng ph\u1ea5n \u0111\u1ea5u.<\/p>\n<p>Khi c\u01b0\u1eddi c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft hormone h\u1ea1nh ph\u00fac, c\u00f3 th\u1ec3 xoa d\u1ecbu nh\u1eefng lo l\u1eafng, mu\u1ed9n phi\u1ec1n trong l\u00f2ng. T\u01b0\u0300 \u0111o\u0301 se\u0303 giu\u0301p ba\u0323n ca\u0309i thi\u00ea\u0323n ti\u0300nh tra\u0323ng c\u0103ng th\u0103\u0309ng th\u00e2\u0300n kinh hi\u00ea\u0323u qua\u0309.<\/p>\n<figure id=\"attachment_129373\" aria-describedby=\"caption-attachment-129373\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129373 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-4.jpg\" alt=\"Th\u01b0\u1eddng xuy\u00ean n\u1edf n\u1ee5 c\u01b0\u1eddi t\u01b0\u01a1i tr\u00ean m\u00f4i gi\u00fap b\u1ea3n th\u00e2n th\u1ea5y t\u1ef1 tin, tho\u1ea3i m\u00e1i v\u00e0 tr\u00e1nh \u00e1p l\u1ef1c \u0111\u00e8 n\u1eb7ng.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-4-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-4-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129373\" class=\"wp-caption-text\">Th\u01b0\u1eddng xuy\u00ean n\u1edf n\u1ee5 c\u01b0\u1eddi t\u01b0\u01a1i tr\u00ean m\u00f4i gi\u00fap b\u1ea3n th\u00e2n th\u1ea5y t\u1ef1 tin, tho\u1ea3i m\u00e1i v\u00e0 tr\u00e1nh \u00e1p l\u1ef1c \u0111\u00e8 n\u1eb7ng.<\/figcaption><\/figure>\n<h3>K\u1ebft n\u1ed1i v\u1edbi m\u1ecdi ng\u01b0\u1eddi xung quanh<\/h3>\n<p>Khi g\u1eb7p c\u0103ng th\u1eb3ng v\u00e0 \u00e1p l\u1ef1c n\u1eb7ng n\u1ec1, \u0111\u1eebng qu\u00ean nh\u1eefng ng\u01b0\u1eddi th\u00e2n xung quanh s\u1ebd l\u1eafng nghe c\u00e2u chuy\u1ec7n c\u1ee7a b\u1ea1n, \u0111\u1ed3ng c\u1ea3m v\u00e0 th\u1eadm ch\u00ed \u0111\u01b0a ra nh\u1eefng l\u1eddi khuy\u00ean b\u1ed5 \u00edch. Do \u0111\u00f3, h\u00e3y t\u1ea1o k\u1ebft n\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi xung quanh.<\/p>\n<p>Giao ti\u1ebfp x\u00e3 h\u1ed9i l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3, gi\u00fap ch\u00fang ta qu\u00ean \u0111i nh\u1eefng lo l\u1eafng, c\u0103ng th\u1eb3ng hi\u1ec7n h\u1eefu. Do \u0111\u00f3, \u0111\u1eebng ng\u1ea7n ng\u1ea1i t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1 t\u1eeb nh\u1eefng ng\u01b0\u1eddi xung quanh khi co\u0301 v\u00e2\u0301n \u0111\u00ea\u0300 trong cu\u00f4\u0323c s\u00f4\u0301ng.<\/p>\n<h3>T\u1eadp th\u00f3i quen vi\u1ebft nh\u1eadt k\u00fd<\/h3>\n<p>Gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n qua nh\u1eefng trang gi\u1ea5y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng, mu\u1ed9n phi\u1ec1n h\u1eefu \u00edch. B\u1ea5t c\u1ee9 ni\u1ec1m vui, n\u1ed7i ni\u1ec1m n\u00e0o b\u1ea1n \u0111\u1ec1u c\u00f3 th\u1ec3 ghi l\u1ea1i, c\u1ee9 \u0111\u1ec3 c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n tu\u00f4n theo nh\u1eefng d\u00f2ng ch\u1eef. Vi\u1ebft ra suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 l\u00e0 c\u00e1ch gi\u1ea3i t\u1ecfa t\u1ed1t cho nh\u1eefng c\u1ea3m x\u00fac b\u1ecb d\u1ed3n n\u00e9n.<\/p>\n<p>\u0110\u1eebng ngh\u0129 v\u1ec1 vi\u1ec7c s\u1ebd vi\u1ebft g\u00ec \u2014 h\u00e3y \u0111\u1ec3 m\u1ecdi chuy\u1ec7n di\u1ec5n ra m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean nh\u1ea5t. Vi\u1ebft b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec xu\u1ea5t hi\u1ec7n trong \u0111\u1ea7u b\u1ea1n. H\u00e3y \u0111\u1ec3 suy ngh\u0129 c\u1ee7a b\u1ea1n tu\u00f4n ch\u1ea3y tr\u00ean gi\u1ea5y ho\u1eb7c tr\u00ean m\u00e0n h\u00ecnh m\u00e1y t\u00ednh. Khi \u0111\u00e3 ho\u00e0n th\u00e0nh nh\u1eadt ky\u0301, b\u1ea1n c\u00f3 th\u1ec3 bu\u00f4ng b\u1ecf nh\u1eefng g\u00ec m\u00ecnh \u0111\u00e3 tr\u1ea3i qua ho\u1eb7c l\u01b0u l\u1ea1i \u0111\u1ec3 suy ngh\u0129 v\u1ec1 sau.<\/p>\n<figure id=\"attachment_129372\" aria-describedby=\"caption-attachment-129372\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129372 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-5.jpg\" alt=\"Th\u00f3i quen vi\u1ebft nh\u1eadt k\u00fd gi\u00fap gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac trong l\u00f2ng.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-5-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-5-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129372\" class=\"wp-caption-text\">Th\u00f3i quen vi\u1ebft nh\u1eadt k\u00fd gi\u00fap gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac trong l\u00f2ng.<\/figcaption><\/figure>\n<h3>Nghe v\u00e0 ch\u01a1i nh\u1ea1c<\/h3>\n<p>Nghe nh\u1ea1c ho\u1eb7c ch\u01a1i nh\u1ea1c l\u00e0 c\u00e1ch gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3. C\u00e1c ph\u01b0\u01a1ng ti\u1ec7n gi\u1ea3i tr\u00ed c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n xao nh\u00e3ng c\u0103ng th\u1eb3ng tinh th\u1ea7n, gi\u1ea3m c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m hormone g\u00e2y c\u0103ng th\u1eb3ng. T\u0103ng \u00e2m l\u01b0\u1ee3ng v\u00e0 \u0111\u1ec3 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n tr\u00f4i theo nh\u1eefng \u0111i\u1ec7u nh\u1ea1c, m\u1ecdi bu\u1ed3n phi\u1ec1n s\u1ebd tr\u00f4i \u0111i.<\/p>\n<h3>T\u00ecm \u0111\u1ebfn chuy\u00ean gia t\u01b0 v\u1ea5n t\u00e2m l\u00fd<\/h3>\n<p>Khi t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i v\u01b0\u1ee3t t\u1ea7m ki\u1ec3m so\u00e1t c\u1ee7a b\u1ea1n, \u1ea3nh h\u01b0\u1edfng n\u1eb7ng n\u1ec1 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm \u0111\u1ebfn c\u00e1c chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 \u0111\u01b0\u1ee3c th\u00e1o d\u1ee1 c\u00e1c \u00e1p s\u1ee9c \u00e9p t\u00e2m l\u00fd b\u1ea1n \u0111ang g\u00e1nh ch\u1ecbu, t\u01b0\u0300 \u0111o\u0301 gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/p>\n<p>Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c k\u00ea m\u1ed9t s\u1ed1 thu\u1ed1c h\u1ed7 tr\u1ee3 n\u1ebfu t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng k\u00e9o d\u00e0i, ng\u00e0y c\u00e0ng n\u1eb7ng h\u01a1n.<\/p>\n<figure id=\"attachment_129371\" aria-describedby=\"caption-attachment-129371\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-129371 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-6.jpg\" alt=\"Khi t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng th\u1ea7n kinh k\u00e9o d\u00e0i b\u1ea1n n\u00ean t\u00ecm \u0111\u1ebfn chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-6.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-6-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-6-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-129371\" class=\"wp-caption-text\">Khi t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng th\u1ea7n kinh k\u00e9o d\u00e0i b\u1ea1n n\u00ean t\u00ecm \u0111\u1ebfn chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 t\u00ecm ki\u1ebfm s\u1ef1 gi\u00fap \u0111\u1ee1.<\/figcaption><\/figure>\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/thieu-mau-nao-nen-an-gi\/\">Thi\u1ebfu m\u00e1u n\u00e3o n\u00ean \u0103n g\u00ec? 15 th\u1ef1c ph\u1ea9m chuy\u00ean gia khuy\u00ean d\u00f9ng<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/tam-than-phan-liet\/\">T\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t \u2013 Top 5 tri\u1ec7u ch\u1ee9ng \u0111\u00e1ng nghi<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/benh-tam-than\/\">B\u1ec7nh t\u00e2m th\u1ea7n \u2013 8 \u0111i\u1ec1u c\u1ea7n bi\u1ebft v\u1ec1 c\u0103n b\u1ec7nh n\u00e0y c\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft!<\/a><\/li>\n<li><a href=\"https:\/\/www.docosan.com\/blog\/than-kinh\/tri-nho-kem\/\">Tr\u00ed nh\u1edb k\u00e9m \u2013 7 c\u00e1ch kh\u1eafc ph\u1ee5c hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 b\u1ea1n b\u1ea5t ng\u1edd<\/a><\/li>\n<\/ul>\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 cung c\u1ea5p nh\u1eefng th\u00f4ng tin v\u1ec1 v\u1ea5n \u0111\u1ec1 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng th\u1ea7n kinh. T\u00ecnh tr\u1ea1ng stress s\u1ebd thuy\u00ean gi\u1ea3m khi b\u1ea1n x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, r\u00e8n luy\u1ec7n th\u00e2n th\u1ec3 v\u00e0 s\u1eafp x\u1ebfp th\u1eddi gian c\u00f4ng vi\u1ec7c, h\u1ecdc t\u1eadp m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd. H\u00e3y chia s\u1ebb nh\u1eefng th\u00f4ng tin b\u1ed5 \u00edch t\u1eeb b\u00e0i vi\u1ebft \u0111\u1ebfn b\u1ea1n b\u00e8 v\u00e0 ng\u01b0\u1eddi th\u00e2n nh\u00e9!<\/em><\/p>\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\n<p><strong>1. Stress Symptoms &#8211; WebMD<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.webmd.com\/balance\/stress-management\/stress-symptoms-effects_of-stress-on-the-body<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 20\/09\/2024<\/li>\n<\/ul>\n<p><strong>2. Stress relievers: Tips to tame stress &#8211; Mayo Clinic<\/strong><\/p>\n<ul>\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress-relievers\/art-20047257<\/li>\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 19\/09\/2024<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea3m c\u0103ng th\u1eb3ng th\u1ea7n kinh gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n, t\u1eeb \u0111\u00f3 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Click \u0111\u1ec3 xem c\u00e1ch gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng th\u1ea7n kinh nh\u00e9!<\/p>\n","protected":false},"author":66,"featured_media":129370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[1961,2119,32,2120,1960],"class_list":["post-127579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-than-kinh","tag-cach-dieu-tri-cang-thang-than-kinh","tag-cai-thien-cang-thang-than-kinh","tag-cang-thang","tag-cang-thang-than-kinh","tag-giai-toa-cang-thang-than-kinh"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/09\/giam-cang-thang-than-kinh-600x600.jpg","author_info":{"display_name":"BS. Nh\u1eadt Qu\u1ef3nh","author_link":"https:\/\/www.docosan.com\/blog\/author\/bac-si-nhat-quynh\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/66"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=127579"}],"version-history":[{"count":17,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127579\/revisions"}],"predecessor-version":[{"id":143799,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/127579\/revisions\/143799"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/129370"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=127579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=127579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=127579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}