{"id":140162,"date":"2024-10-23T14:55:36","date_gmt":"2024-10-23T07:55:36","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=140162"},"modified":"2025-09-05T18:24:32","modified_gmt":"2025-09-05T11:24:32","slug":"18-cach-giam-cang-thang-lo-au","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/tam-ly\/18-cach-giam-cang-thang-lo-au\/","title":{"rendered":"18 c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n t\u1ed1t nh\u1ea5t"},"content":{"rendered":"<p><em>Trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i \u0111\u1ea7y b\u1eadn r\u1ed9n v\u00e0 \u00e1p l\u1ef1c, vi\u1ec7c t\u00ecm ki\u1ebfm c\u00e1c c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u tr\u1edf n\u00ean c\u1ef1c k\u1ef3 quan tr\u1ecdng. C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tinh th\u1ea7n m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t. Trong b\u00e0i vi\u1ebft n\u00e0y, <a href=\"https:\/\/www.docosan.com\/\">Docosan<\/a> s\u1ebd gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n 18 b\u00ed quy\u1ebft gi\u00fap th\u01b0 gi\u00e3n t\u1ed1t nh\u1ea5t \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm l\u1ea1i s\u1ef1 b\u00ecnh y\u00ean trong t\u00e2m h\u1ed3n.<\/em><\/p>\r\n\r\n<h2><strong>T\u1eadp th\u1ec3 d\u1ee5c, yoga gi\u00fap tinh th\u1ea7n s\u1ea3ng kho\u00e1i, gi\u1ea3m stress<\/strong><\/h2>\r\n<p class=\"wp-block-paragraph\">T\u1eadp th\u1ec3 d\u1ee5c v\u00e0 yoga l\u00e0 hai ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t, \u0111\u1ed3ng th\u1eddi l\u00e0 c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t t\u1ed1t. Khi b\u1ea1n v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 s\u1ebd ti\u1ebft ra <a href=\"https:\/\/www.docosan.com\/blog\/noi-tiet\/hormone-hanh-phuc\/\">endorphin<\/a> \u2013 m\u1ed9t lo\u1ea1i hormone h\u1ea1nh ph\u00fac c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng. Do \u0111\u00f3, b\u1ea1n ch\u1ec9 c\u1ea7n 30 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap tinh th\u1ea7n tr\u1edf n\u00ean ph\u1ea5n ch\u1ea5n, t\u1eadp trung v\u00e0 s\u1ea3ng kho\u00e1i h\u01a1n.<\/p>\r\n<p>M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean 185 sinh vi\u00ean cho th\u1ea5y ch\u1ec9 v\u1edbi 2 bu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u m\u1ed7i tu\u1ea7n, t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng v\u00e0 tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m \u0111\u00e3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 sau 6 tu\u1ea7n. N\u1ebfu b\u1ea1n kh\u00f4ng th\u00edch c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng m\u1ea1nh, th\u00ec c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp yoga, \u0111\u1eb7c bi\u1ec7t l\u00e0 yoga k\u1ebft h\u1ee3p v\u1edbi th\u1edf s\u00e2u v\u00e0 thi\u1ec1n \u0111\u1ecbnh s\u1ebd gi\u00fap b\u1ea1n c\u00e2n b\u1eb1ng tinh th\u1ea7n, gi\u1ea3m thi\u1ec3u lo \u00e2u v\u00e0 c\u0103ng th\u1eb3ng.<\/p>\r\n<figure id=\"attachment_140186\" aria-describedby=\"caption-attachment-140186\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140186 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-1.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c v\u00e0 yoga l\u00e0 hai ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-1.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-1-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-1-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140186\" class=\"wp-caption-text\">T\u1eadp th\u1ec3 d\u1ee5c v\u00e0 yoga l\u00e0 hai ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t<\/figcaption><\/figure>\r\n<h2><strong>\u0110i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf<\/strong><\/h2>\r\n<p>C\u0103ng th\u1eb3ng tinh th\u1ea7n s\u1ebd k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o tr\u1ea1ng th\u00e1i &#8220;chi\u1ebfn \u0111\u1ea5u ho\u1eb7c b\u1ecf ch\u1ea1y&#8221;. Khi g\u1eb7p ph\u1ea3i t\u00ecnh hu\u1ed1ng n\u00e0y, c\u00e1c hormone c\u0103ng th\u1eb3ng k\u00edch th\u00edch c\u00e1c tri\u1ec7u ch\u1ee9ng th\u1ec3 ch\u1ea5t nh\u01b0 <a href=\"https:\/\/www.docosan.com\/blog\/tim-mach\/tim-dap-nhanh-la-benh-gi\/\">nh\u1ecbp tim t\u0103ng nhanh<\/a>, th\u1edf nhanh h\u01a1n v\u00e0 c\u00e1c m\u1ea1ch m\u00e1u co l\u1ea1i.<\/p>\r\n<p>C\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u c\u00f3 th\u1ec3 gi\u00fap k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m, h\u1ec7 th\u1ed1ng ki\u1ec3m so\u00e1t ph\u1ea3n \u1ee9ng th\u01b0 gi\u00e3n c\u1ee7a c\u01a1 th\u1ec3. C\u00e1c b\u00e0i t\u1eadp th\u1edf s\u00e2u bao g\u1ed3m:<\/p>\r\n<ul>\r\n<li>Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh.<\/li>\r\n<li>Th\u1edf lu\u00e2n phi\u00ean qua l\u1ed7 m\u0169i.<\/li>\r\n<li>Th\u1edf theo nh\u1ecbp.<\/li>\r\n<\/ul>\r\n<p>Th\u1edf s\u00e2u nh\u1eb1m t\u1eadp trung s\u1ef1 ch\u00fa \u00fd v\u00e0o h\u01a1i th\u1edf c\u1ee7a b\u1ea1n, l\u00e0m cho h\u01a1i th\u1edf ch\u1eadm l\u1ea1i v\u00e0 s\u00e2u h\u01a1n. Khi b\u1ea1n h\u00edt v\u00e0o th\u1eadt s\u00e2u qua m\u0169i, ph\u1ed5i c\u1ee7a b\u1ea1n m\u1edf r\u1ed9ng ho\u00e0n to\u00e0n v\u00e0 b\u1ee5ng c\u0103ng l\u00ean. \u0110i\u1ec1u n\u00e0y gi\u00fap l\u00e0m ch\u1eadm nh\u1ecbp tim, mang l\u1ea1i c\u1ea3m gi\u00e1c b\u00ecnh an.<\/p>\r\n<figure id=\"attachment_140187\" aria-describedby=\"caption-attachment-140187\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140187 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-2.jpg\" alt=\"\u0110i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-2.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-2-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140187\" class=\"wp-caption-text\">\u0110i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u<\/figcaption><\/figure>\r\n<h2><strong>\u00c2m nh\u1ea1c l\u00e0 li\u1ec7u ph\u00e1p th\u01b0 gi\u00e3n hi\u1ec7u qu\u1ea3<\/strong><\/h2>\r\n<p>\u00c2m nh\u1ea1c t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n hi\u1ec7u qu\u1ea3, gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. Nh\u1eefng b\u00e0i nh\u1ea1c v\u1edbi nh\u1ecbp \u0111i\u1ec7u ch\u1eadm, nh\u1eb9 nh\u00e0ng nh\u01b0 nh\u1ea1c c\u1ed5 \u0111i\u1ec3n ho\u1eb7c nh\u1ea1c thi\u1ec1n c\u00f3 kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a nh\u1ecbp tim, h\u1ea1 huy\u1ebft \u00e1p v\u00e0 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp, gi\u00fap tinh th\u1ea7n tr\u1edf n\u00ean nh\u1eb9 nh\u00e0ng v\u00e0 b\u00ecnh t\u0129nh h\u01a1n.<\/p>\r\n<p>Nghe nh\u1ea1c c\u0169ng gi\u00fap b\u1ea1n t\u1eadp trung, gi\u1ea3m lo \u00e2u v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Khi c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng ho\u1eb7c stress, h\u00e3y d\u00e0nh m\u1ed9t v\u00e0i ph\u00fat nghe nh\u1eefng b\u1ea3n nh\u1ea1c y\u00eau th\u00edch ho\u1eb7c \u00e2m thanh c\u1ee7a t\u1ef1 nhi\u00ean (ti\u1ebfng su\u1ed1i ch\u1ea3y, ti\u1ebfng m\u01b0a). \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u01a1n gi\u1ea3n m\u00e0 ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n h\u00e0ng ng\u00e0y.<\/p>\r\n<figure id=\"attachment_140188\" aria-describedby=\"caption-attachment-140188\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140188 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-3.jpg\" alt=\"\u00c2m nh\u1ea1c l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-3.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-3-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-3-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140188\" class=\"wp-caption-text\">\u00c2m nh\u1ea1c l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/figcaption><\/figure>\r\n<h2><strong>Nhai k\u1eb9o cao su<\/strong><\/h2>\r\n<p>Nhai k\u1eb9o cao su l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 t\u00e1c d\u1ee5ng \u0111\u00e1ng k\u1ec3 trong vi\u1ec7c gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u. M\u1ed9t nghi\u00ean c\u1ee9u can thi\u1ec7p v\u00e0o n\u0103m 2019 \u0111\u00e3 ki\u1ec3m tra \u1ea3nh h\u01b0\u1edfng c\u1ee7a vi\u1ec7c th\u01b0\u1eddng xuy\u00ean nhai k\u1eb9o cao su \u0111\u1ed1i v\u1edbi m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng, lo l\u1eafng, tr\u1ea7m c\u1ea3m, kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 k\u1ebft qu\u1ea3 thi c\u1eed.<\/p>\r\n<p>H\u1ecd ph\u00e2n ng\u1eabu nhi\u00ean 100 sinh vi\u00ean \u0111i\u1ec1u d\u01b0\u1ee1ng n\u0103m cu\u1ed1i v\u00e0o ba nh\u00f3m: m\u1ed9t nh\u00f3m nhai k\u1eb9o cao su kh\u00f4ng \u0111\u01b0\u1eddng \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y trong 19 ng\u00e0y, m\u1ed9t nh\u00f3m nhai k\u1eb9o cao su trong 7 ng\u00e0y v\u00e0 m\u1ed9t nh\u00f3m \u0111\u1ed1i ch\u1ee9ng kh\u00f4ng nhai k\u1eb9o cao su. K\u1ebft qu\u1ea3 cho th\u1ea5y m\u1ee9c \u0111\u1ed9 tr\u1ea7m c\u1ea3m, lo l\u1eafng v\u00e0 c\u0103ng th\u1eb3ng gi\u1ea3m \u0111\u00e1ng k\u1ec3 \u1edf c\u1ea3 hai nh\u00f3m nhai k\u1eb9o, \u0111i\u1ec3m s\u1ed1 \u1edf nh\u00f3m nhai k\u1eb9o 19 ng\u00e0y cao h\u01a1n so v\u1edbi c\u00e1c nh\u00f3m c\u00f2n l\u1ea1i.<\/p>\r\n<p>C\u00f3 th\u1ec3 th\u1ea5y, nhai k\u1eb9o cao su tr\u01b0\u1edbc khi thi c\u00f3 th\u1ec3 gi\u00fap sinh vi\u00ean gi\u1ea3m c\u0103ng th\u1eb3ng thi c\u1eed v\u00e0 c\u1ea3i thi\u1ec7n k\u1ebft qu\u1ea3 thi nh\u01b0ng c\u00f3 th\u1ec3 kh\u00f4ng h\u1eefu \u00edch \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u1eadp trung ch\u00fa \u00fd.<\/p>\r\n<figure id=\"attachment_140189\" aria-describedby=\"caption-attachment-140189\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140189 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-4.jpg\" alt=\"Nhai k\u1eb9o cao su l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-4.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-4-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-4-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140189\" class=\"wp-caption-text\">Nhai k\u1eb9o cao su l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\r\n<h2><strong>T\u00ecm ki\u1ebfm ni\u1ec1m vui trong cu\u1ed9c s\u1ed1ng<\/strong><\/h2>\r\n<p>Khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u0103ng th\u1eb3ng, h\u00e3y t\u00ecm ki\u1ebfm ni\u1ec1m vui t\u1eeb nh\u1eefng \u0111i\u1ec1u nh\u1ecf nh\u1eb7t trong cu\u1ed9c s\u1ed1ng nh\u01b0 xem m\u1ed9t b\u1ed9 phim h\u00e0i, tr\u00f2 chuy\u1ec7n v\u1edbi b\u1ea1n b\u00e8 hay tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed y\u00eau th\u00edch. Ti\u1ebfng c\u01b0\u1eddi v\u00e0 ni\u1ec1m vui kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3i t\u1ecfa \u00e1p l\u1ef1c m\u00e0 c\u00f2n t\u1ea1o ra nh\u1eefng kho\u1ea3nh kh\u1eafc t\u00edch c\u1ef1c, gi\u00fap b\u1ea1n \u0111\u1ed1i ph\u00f3 v\u1edbi lo \u00e2u m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\r\n<figure id=\"attachment_140190\" aria-describedby=\"caption-attachment-140190\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140190 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-5.jpg\" alt=\"Khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u0103ng th\u1eb3ng, h\u00e3y t\u00ecm ki\u1ebfm ni\u1ec1m vui t\u1eeb nh\u1eefng \u0111i\u1ec1u nh\u1ecf nh\u1eb7t trong cu\u1ed9c s\u1ed1ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-5.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-5-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-5-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140190\" class=\"wp-caption-text\">Khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u0103ng th\u1eb3ng, h\u00e3y t\u00ecm ki\u1ebfm ni\u1ec1m vui t\u1eeb nh\u1eefng \u0111i\u1ec1u nh\u1ecf nh\u1eb7t trong cu\u1ed9c s\u1ed1ng<\/figcaption><\/figure>\r\n<h2><strong>C\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u &#8211; T\u1eadp ch\u00e1nh ni\u1ec7m<\/strong><\/h2>\r\n<p>Ch\u00e1nh ni\u1ec7m (mindfulness) l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt thi\u1ec1n \u0111\u1ecbnh gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, t\u1eeb \u0111\u00f3 l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u hi\u1ec7u qu\u1ea3. Khi th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, b\u1ea1n s\u1ebd h\u1ecdc \u0111\u01b0\u1ee3c c\u00e1ch nh\u00ecn nh\u1eadn nh\u1eefng suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch kh\u00e1ch quan, kh\u00f4ng ph\u00e1n x\u00e9t, \u0111i\u1ec1u n\u00e0y gi\u00fap l\u00e0m d\u1ecbu t\u00e2m tr\u00ed v\u00e0 gi\u1ea3m b\u1edbt nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c.<\/p>\r\n<p>Ch\u00e1nh ni\u1ec7m gi\u00fap b\u1ea1n s\u1ed1ng ch\u1eadm l\u1ea1i, t\u1eadp trung v\u00e0o t\u1eebng h\u01a1i th\u1edf, t\u1eebng c\u1ea3m nh\u1eadn c\u1ee7a c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch b\u00ecnh t\u0129nh v\u00e0 r\u00f5 r\u00e0ng h\u01a1n. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u tuy\u1ec7t v\u1eddi m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh h\u00e0ng ng\u00e0y \u0111\u1ec3 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng trong cu\u1ed9c s\u1ed1ng.<\/p>\r\n<figure id=\"attachment_140191\" aria-describedby=\"caption-attachment-140191\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140191 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-6.jpg\" alt=\"Ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt thi\u1ec1n \u0111\u1ecbnh gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-6.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-6-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-6-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140191\" class=\"wp-caption-text\">Ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt thi\u1ec1n \u0111\u1ecbnh gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i, l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\r\n<h2><strong>Nh\u1eefng c\u00e1i \u00f4m, c\u00e1i b\u1eaft tay \u1ea5m \u00e1p<\/strong><\/h2>\r\n<p>Nh\u1eefng c\u00e1i \u00f4m v\u00e0 c\u00e1i b\u1eaft tay \u1ea5m \u00e1p c\u00f3 th\u1ec3 mang l\u1ea1i c\u1ea3m gi\u00e1c an to\u00e0n, tho\u1ea3i m\u00e1i v\u00e0 l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u1ea7y hi\u1ec7u qu\u1ea3. Khi b\u1ea1n ti\u1ebfp x\u00fac c\u01a1 th\u1ec3 v\u1edbi ng\u01b0\u1eddi kh\u00e1c th\u00f4ng qua c\u00e1i \u00f4m, c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3i ph\u00f3ng oxytocin \u2013 m\u1ed9t lo\u1ea1i hormone th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 &#8220;hormone t\u00ecnh y\u00eau,&#8221; c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 cortisol, h\u1ea1 huy\u1ebft \u00e1p v\u00e0 l\u00e0m d\u1ecbu t\u00e2m tr\u1ea1ng.<\/p>\r\n<p>C\u00e1i \u00f4m c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 k\u1ebft n\u1ed1i gi\u1eefa con ng\u01b0\u1eddi, mang l\u1ea1i c\u1ea3m gi\u00e1c th\u00e2n m\u1eadt v\u00e0 \u1ee7ng h\u1ed9, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c c\u00f4 \u0111\u01a1n hay lo \u00e2u. Nh\u1eefng c\u1eed ch\u1ec9 \u0111\u01a1n gi\u1ea3n nh\u01b0 \u00f4m, b\u1eaft tay hay vu\u1ed1t ve th\u00fa c\u01b0ng kh\u00f4ng ch\u1ec9 gi\u1ea3m c\u0103ng th\u1eb3ng m\u00e0 c\u00f2n mang l\u1ea1i ni\u1ec1m vui v\u00e0 s\u1ef1 b\u00ecnh y\u00ean trong nh\u1eefng th\u1eddi \u0111i\u1ec3m kh\u00f3 kh\u0103n.\u00a0<\/p>\r\n<figure id=\"attachment_140192\" aria-describedby=\"caption-attachment-140192\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140192 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-7.jpg\" alt=\"Nh\u1eefng c\u00e1i \u00f4m v\u00e0 c\u00e1i b\u1eaft tay \u1ea5m \u00e1p c\u00f3 th\u1ec3 mang l\u1ea1i c\u1ea3m gi\u00e1c an to\u00e0n, tho\u1ea3i m\u00e1i v\u00e0 l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u1ea7y hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-7.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-7-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-7-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140192\" class=\"wp-caption-text\">Nh\u1eefng c\u00e1i \u00f4m v\u00e0 c\u00e1i b\u1eaft tay \u1ea5m \u00e1p c\u00f3 th\u1ec3 mang l\u1ea1i c\u1ea3m gi\u00e1c an to\u00e0n, tho\u1ea3i m\u00e1i v\u00e0 l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u1ea7y hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\r\n<h2><strong>D\u00e0nh th\u1eddi gian v\u1edbi thi\u00ean nhi\u00ean<\/strong><\/h2>\r\n<p>Khi b\u1ea1n ti\u1ebfp x\u00fac v\u1edbi m\u00f4i tr\u01b0\u1eddng t\u1ef1 nhi\u00ean nh\u01b0 c\u00f4ng vi\u00ean, b\u00e3i bi\u1ec3n hay r\u1eebng c\u00e2y, c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n s\u1ebd \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. M\u1ed9t \u0111\u00e1nh gi\u00e1 th\u00f4ng qua 14 nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ec9 c\u1ea7n d\u00e0nh 10 ph\u00fat \u1edf m\u00f4i tr\u01b0\u1eddng thi\u00ean nhi\u00ean c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u t\u00e2m l\u00fd v\u00e0 sinh l\u00fd c\u1ee7a s\u1ee9c kh\u1ecfe tinh th\u1ea7n, bao g\u1ed3m c\u1ea3 c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng.<\/p>\r\n<p>Vi\u1ec7c \u0111i d\u1ea1o ngo\u00e0i tr\u1eddi, h\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh v\u00e0 h\u00f2a m\u00ecnh v\u00e0o c\u1ea3nh quan thi\u00ean nhi\u00ean gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, mang l\u1ea1i c\u1ea3m gi\u00e1c y\u00ean b\u00ecnh v\u00e0 tho\u1ea3i m\u00e1i. Do \u0111\u00f3, b\u1ea1n ch\u1ec9 c\u1ea7n d\u00e0nh \u00edt nh\u1ea5t 10-20 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi thi\u00ean nhi\u00ean c\u0169ng \u0111\u1ee7 \u0111\u1ec3 b\u1ea1n c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t trong vi\u1ec7c gi\u1ea3m lo \u00e2u v\u00e0 c\u0103ng th\u1eb3ng.<\/p>\r\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u01b0ng r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u00e2n b\u1eb1ng l\u1ea1i cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 \u0111\u1ea7y \u00e1p l\u1ef1c. N\u1ebfu b\u1ea1n th\u1ea5y qu\u00e1 c\u0103ng th\u1eb3ng v\u00e0 ng\u1ed9t ng\u1ea1t, h\u00e3y th\u1eed d\u00e0nh ch\u00fat th\u1eddi gian h\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh c\u1ee7a thi\u00ean nhi\u00ean nh\u00e9!<\/p>\r\n<figure id=\"attachment_140193\" aria-describedby=\"caption-attachment-140193\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140193 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-8.jpg\" alt=\"H\u00f2a m\u00ecnh v\u00e0o c\u1ea3nh quan thi\u00ean nhi\u00ean gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, mang l\u1ea1i c\u1ea3m gi\u00e1c y\u00ean b\u00ecnh v\u00e0 tho\u1ea3i m\u00e1i\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-8.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-8-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-8-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140193\" class=\"wp-caption-text\">H\u00f2a m\u00ecnh v\u00e0o c\u1ea3nh quan thi\u00ean nhi\u00ean gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh, mang l\u1ea1i c\u1ea3m gi\u00e1c y\u00ean b\u00ecnh v\u00e0 tho\u1ea3i m\u00e1i<\/figcaption><\/figure>\r\n<h2><strong>Ch\u01a1i v\u1edbi th\u00fa nu\u00f4i<\/strong><\/h2>\r\n<p>Ch\u01a1i v\u1edbi th\u00fa nu\u00f4i l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3, mang l\u1ea1i c\u1ea3m gi\u00e1c vui v\u1ebb v\u00e0 y\u00ean b\u00ecnh. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c d\u00e0nh th\u1eddi gian v\u1edbi th\u00fa c\u01b0ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ef1 s\u1ea3n sinh oxytocin, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y th\u01b0 gi\u00e3n v\u00e0 h\u1ea1nh ph\u00fac h\u01a1n.<\/p>\r\n<p>Th\u00fa c\u01b0ng nh\u01b0 ch\u00f3, m\u00e8o kh\u00f4ng ch\u1ec9 l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh \u0111\u00e1ng y\u00eau, m\u00e0 c\u00f2n gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n th\u00f4ng qua vi\u1ec7c vu\u1ed1t ve, ch\u0103m s\u00f3c v\u00e0 t\u01b0\u01a1ng t\u00e1c h\u00e0ng ng\u00e0y. H\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n nh\u01b0 \u00f4m th\u00fa c\u01b0ng, ch\u01a1i \u0111\u00f9a hay d\u1eabn ch\u00fang \u0111i d\u1ea1o c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c c\u00f4 \u0111\u01a1n, lo \u00e2u v\u00e0 t\u1ea1o ra m\u1ed1i li\u00ean k\u1ebft c\u1ea3m x\u00fac t\u00edch c\u1ef1c.<\/p>\r\n<figure id=\"attachment_140194\" aria-describedby=\"caption-attachment-140194\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140194 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-9.jpg\" alt=\"Ch\u01a1i v\u1edbi th\u00fa nu\u00f4i l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3, mang l\u1ea1i c\u1ea3m gi\u00e1c vui v\u1ebb v\u00e0 y\u00ean b\u00ecnh\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-9.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-9-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-9-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140194\" class=\"wp-caption-text\">Ch\u01a1i v\u1edbi th\u00fa nu\u00f4i l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u v\u00f4 c\u00f9ng hi\u1ec7u qu\u1ea3, mang l\u1ea1i c\u1ea3m gi\u00e1c vui v\u1ebb v\u00e0 y\u00ean b\u00ecnh<\/figcaption><\/figure>\r\n<h2><strong>\u0110\u1ed1t n\u1ebfn th\u01a1m gi\u00fap th\u01b0 gi\u00e3n tinh th\u1ea7n<\/strong><\/h2>\r\n<p>Khi \u0111\u1ed1t n\u1ebfn th\u01a1m, c\u00e1c lo\u1ea1i tinh d\u1ea7u trong n\u1ebfn nh\u01b0 o\u1ea3i h\u01b0\u01a1ng, hoa c\u00fac, ho\u1eb7c g\u1ed7 \u0111\u00e0n h\u01b0\u01a1ng s\u1ebd lan t\u1ecfa trong kh\u00f4ng kh\u00ed, t\u1ea1o n\u00ean m\u00f9i h\u01b0\u01a1ng d\u1ec5 ch\u1ecbu, gi\u00fap l\u00e0m d\u1ecbu th\u1ea7n kinh v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. B\u00ean c\u1ea1nh vi\u1ec7c t\u1ea1o kh\u00f4ng gian \u1ea5m \u00e1p v\u00e0 tho\u1ea3i m\u00e1i, n\u1ebfn th\u01a1m c\u00f2n h\u1ed7 tr\u1ee3 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh v\u00e0 th\u01b0 gi\u00e3n h\u01a1n sau m\u1ed9t ng\u00e0y d\u00e0i c\u0103ng th\u1eb3ng.<\/p>\r\n<p>\u0110\u1ed1t n\u1ebfn th\u01a1m k\u1ebft h\u1ee3p v\u1edbi thi\u1ec1n ho\u1eb7c t\u1eafm n\u01b0\u1edbc \u1ea5m l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 ch\u0103m s\u00f3c \u0111\u01a1n gi\u1ea3n, gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\r\n<figure id=\"attachment_140195\" aria-describedby=\"caption-attachment-140195\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140195 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-10.jpg\" alt=\"\u0110\u1ed1t n\u1ebfn th\u01a1m l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c th\u01b0 gi\u00e3n tinh th\u1ea7n\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-10.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-10-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-10-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140195\" class=\"wp-caption-text\">\u0110\u1ed1t n\u1ebfn th\u01a1m l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao trong vi\u1ec7c th\u01b0 gi\u00e3n tinh th\u1ea7n<\/figcaption><\/figure>\r\n<h2><strong>Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3i t\u1ecfa t\u00e2m tr\u1ea1ng<\/strong><\/h2>\r\n<p>Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t hi\u1ec7u qu\u1ea3, gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac v\u00e0 suy ngh\u0129 t\u00edch t\u1ee5 trong l\u00f2ng. Khi b\u1ea1n ghi ch\u00e9p l\u1ea1i nh\u1eefng \u0111i\u1ec1u di\u1ec5n ra trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, t\u1eeb ni\u1ec1m vui, n\u1ed7i bu\u1ed3n \u0111\u1ebfn nh\u1eefng lo l\u1eafng hay c\u0103ng th\u1eb3ng, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00f5m h\u01a1n.<\/p>\r\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c vi\u1ebft ra c\u1ea3m x\u00fac v\u00e0 tr\u1ea3i nghi\u1ec7m c\u1ee7a m\u00ecnh c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ef1 nh\u1eadn th\u1ee9c v\u00e0 th\u00fac \u0111\u1ea9y kh\u1ea3 n\u0103ng \u0111\u1ed1i ph\u00f3 v\u1edbi stress. Nh\u1eadt k\u00fd kh\u00f4ng c\u1ea7n ph\u1ea3i c\u1ea7u k\u1ef3 hay ch\u00ednh x\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 do vi\u1ebft v\u1ec1 b\u1ea5t k\u1ef3 \u0111i\u1ec1u g\u00ec m\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y c\u1ea7n ph\u1ea3i b\u00e0y t\u1ecf.<\/p>\r\n<figure id=\"attachment_140196\" aria-describedby=\"caption-attachment-140196\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140196 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-12.jpg\" alt=\"Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t hi\u1ec7u qu\u1ea3, gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac v\u00e0 suy ngh\u0129 t\u00edch t\u1ee5 trong l\u00f2ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-12.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-12-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-12-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140196\" class=\"wp-caption-text\">Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t hi\u1ec7u qu\u1ea3, gi\u00fap b\u1ea1n gi\u1ea3i t\u1ecfa nh\u1eefng c\u1ea3m x\u00fac v\u00e0 suy ngh\u0129 t\u00edch t\u1ee5 trong l\u00f2ng<\/figcaption><\/figure>\r\n<h2><strong>C\u00e1c b\u00e0i t\u1eadp yoga gi\u00fap th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n<\/strong><\/h2>\r\n<p>Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. C\u00e1c b\u00e0i t\u1eadp yoga C\u00e1c b\u00e0i t\u1eadp yoga c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee9c cortisol, h\u1ea1 huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim, \u0111\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng n\u1ed3ng \u0111\u1ed9 axit gamma aminobutyric, m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh th\u01b0\u1eddng thi\u1ebfu h\u1ee5t \u1edf nh\u1eefng ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng.<\/p>\r\n<p>T\u1eadp luy\u1ec7n yoga \u0111\u1ec1u \u0111\u1eb7n, ch\u1ec9 m\u1ea5t t\u1eeb 10-15 ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen t\u00edch c\u1ef1c, mang l\u1ea1i s\u1ef1 th\u01b0 gi\u00e3n cho c\u1ea3 c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n, \u0111\u1ed3ng th\u1eddi t\u1ea1o ra kh\u00f4ng gian y\u00ean t\u0129nh trong cu\u1ed9c s\u1ed1ng b\u1eadn r\u1ed9n.<\/p>\r\n<figure id=\"attachment_140197\" aria-describedby=\"caption-attachment-140197\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140197 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-13.jpg\" alt=\"T\u01b0 th\u1ebf em b\u00e9 r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u00fap th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-13.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-13-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-13-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140197\" class=\"wp-caption-text\">T\u01b0 th\u1ebf em b\u00e9 r\u1ea5t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u00fap th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng<\/figcaption><\/figure>\r\n<h2><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/strong><\/h2>\r\n<p>C\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed nh\u01b0 \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh, m\u00e1y t\u00ednh v\u00e0 m\u00e1y t\u00ednh b\u1ea3ng r\u1ea5t h\u1eefu \u00edch trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, gi\u00fap con ng\u01b0\u1eddi k\u1ebft n\u1ed1i v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n. Tuy nhi\u00ean, vi\u1ec7c s\u1eed d\u1ee5ng qu\u00e1 nhi\u1ec1u c\u00e1c thi\u1ebft b\u1ecb n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra c\u0103ng th\u1eb3ng cho c\u1ea3 tr\u1ebb em l\u1eabn ng\u01b0\u1eddi l\u1edbn.<\/p>\r\n<p>M\u1ed9t t\u00e1c h\u1ea1i kh\u00e1c c\u1ee7a vi\u1ec7c s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed l\u00e0 g\u00e2y m\u1ea5t ng\u1ee7, \u0111i\u1ec1u n\u00e0y c\u0169ng d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng gia t\u0103ng. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh qu\u00e1 nhi\u1ec1u c\u00f3 li\u00ean quan t\u1edbi t\u00ecnh tr\u1ea1ng t\u0103ng m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 c\u00e1c r\u1ed1i lo\u1ea1n s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n nh\u01b0 lo \u00e2u, tr\u1ea7m c\u1ea3m v\u00e0 suy gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\r\n<figure id=\"attachment_140198\" aria-describedby=\"caption-attachment-140198\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140198 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-14.jpg\" alt=\"H\u1ea1n ch\u1ebf th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u0103ng th\u1eb3ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-14.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-14-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-14-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140198\" class=\"wp-caption-text\">H\u1ea1n ch\u1ebf th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u0103ng th\u1eb3ng<\/figcaption><\/figure>\r\n<h2><strong>H\u1ea1n ch\u1ebf \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein<\/strong><\/h2>\r\n<p>Caffein (c\u00f3 trong c\u00e0 ph\u00ea, tr\u00e0, n\u01b0\u1edbc ng\u1ecdt v\u00e0 \u0111\u1ed3 u\u1ed1ng t\u0103ng l\u1ef1c) l\u00e0 m\u1ed9t ch\u1ea5t k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng. U\u1ed1ng cafe c\u00f3 th\u1ec3 gi\u00fap t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o, nh\u01b0ng \u0111\u1ed3ng th\u1eddi n\u00f3 c\u0169ng g\u00e2y m\u1ea5t ng\u1ee7 v\u00e0 t\u0103ng m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng. Khi ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u caffein, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y h\u1ed3i h\u1ed9p, lo l\u1eafng v\u00e0 kh\u00f3 ch\u1ecbu, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c tri\u1ec7u ch\u1ee9ng c\u0103ng th\u1eb3ng.<\/p>\r\n<p>H\u00e3y thay th\u1ebf c\u00e1c \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein b\u1eb1ng tr\u00e0 th\u1ea3o m\u1ed9c ho\u1eb7c n\u01b0\u1edbc l\u1ecdc, \u0111\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 c\u00e1c th\u1ee9c u\u1ed1ng l\u00e0nh m\u1ea1nh m\u00e0 c\u00f2n gi\u00fap t\u00e2m tr\u00ed \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n h\u01a1n.<\/p>\r\n<p>C\u1ed1 g\u1eafng theo d\u00f5i l\u01b0\u1ee3ng caffein b\u1ea1n ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y v\u00e0 \u0111\u1eb7t ra gi\u1edbi h\u1ea1n h\u1ee3p l\u00fd. Th\u00f4ng th\u01b0\u1eddng, ng\u01b0\u1eddi l\u1edbn n\u00ean h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng caffeine \u1edf m\u1ee9c kho\u1ea3ng 400 mg m\u1ed7i ng\u00e0y, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi kho\u1ea3ng 4 t\u00e1ch c\u00e0 ph\u00ea ho\u1eb7c 10 t\u00e1ch tr\u00e0. Tuy nhi\u00ean, li\u1ec1u l\u01b0\u1ee3ng n\u00e0y c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng c\u00e1 nh\u00e2n, v\u00ec m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 nh\u1ea1y c\u1ea3m h\u01a1n v\u1edbi caffeine.<\/p>\r\n<figure id=\"attachment_140199\" aria-describedby=\"caption-attachment-140199\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140199 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-15.jpg\" alt=\"H\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u hi\u1ec7u qu\u1ea3 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua.\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-15.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-15-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-15-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140199\" class=\"wp-caption-text\">H\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u hi\u1ec7u qu\u1ea3 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf qua.<\/figcaption><\/figure>\r\n<h2><strong>D\u00e0nh th\u1eddi gian cho b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh<\/strong><\/h2>\r\n<p>S\u1ef1 k\u1ebft n\u1ed1i v\u00e0 h\u1ed7 tr\u1ee3 t\u1eeb nh\u1eefng ng\u01b0\u1eddi xung quanh c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed9t c\u1ea3m gi\u00e1c an to\u00e0n v\u00e0 gi\u00fap ch\u00fang ta \u0111\u1ed1i ph\u00f3 t\u1ed1t h\u01a1n v\u1edbi stress. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2019 tr\u00ean 163 thanh ni\u00ean Latinx \u1edf \u0111\u1ed9 tu\u1ed5i \u0111\u1ea1i h\u1ecdc cho th\u1ea5y r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi c\u00f3 m\u1ee9c \u0111\u1ed9 k\u1ebft n\u1ed1i th\u1ea5p t\u1eeb b\u1ea1n b\u00e8, gia \u0111\u00ecnh th\u01b0\u1eddng c\u1ea3m th\u1ea5y c\u00f4 \u0111\u01a1n h\u01a1n, c\u00f3 tri\u1ec7u ch\u1ee9ng <a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/tram-cam\/\">tr\u1ea7m c\u1ea3m<\/a> cao h\u01a1n v\u00e0 c\u1ea3m nh\u1eadn v\u1ec1 c\u0103ng th\u1eb3ng c\u0169ng gia t\u0103ng.<\/p>\r\n<p>\u0110i\u1ec1u n\u00e0y cho th\u1ea5y s\u1ef1 thi\u1ebfu h\u1ee5t v\u1ec1 s\u1ef1 k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm c\u00e1ch \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u1ed1i quan h\u1ec7 c\u1ee7a ri\u00eang m\u00ecnh, h\u00e3y xem x\u00e9t tham gia v\u00e0o m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 ho\u1eb7c \u0111\u1ed9i th\u1ec3 thao. Ho\u1ea1t \u0111\u1ed9ng nh\u00f3m kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n k\u1ebft n\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi m\u00e0 c\u00f2n gi\u00fap b\u1ea1n n\u00e2ng cao tinh th\u1ea7n th\u1ec3 d\u1ee5c th\u1ec3 thao, t\u1ea1o ra nh\u1eefng m\u1ed1i quan h\u1ec7 \u00fd ngh\u0129a.<\/p>\r\n<figure id=\"attachment_140200\" aria-describedby=\"caption-attachment-140200\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140200 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-16.jpg\" alt=\"D\u00e0nh th\u1eddi gian cho b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t quan tr\u1ecdng v\u00e0 hi\u1ec7u qu\u1ea3\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-16.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-16-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-16-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140200\" class=\"wp-caption-text\">D\u00e0nh th\u1eddi gian cho b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u r\u1ea5t quan tr\u1ecdng v\u00e0 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\r\n<h2><strong>Bi\u1ebft c\u00e1ch n\u00f3i kh\u00f4ng gi\u00fap gi\u1ea3m b\u1edbt g\u00e1nh n\u1eb7ng<\/strong><\/h2>\r\n<p>Trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng c\u1ea3m th\u1ea5y \u00e1p l\u1ef1c khi ph\u1ea3i \u0111\u00e1p \u1ee9ng m\u1ecdi y\u00eau c\u1ea7u t\u1eeb ng\u01b0\u1eddi kh\u00e1c, t\u1eeb c\u00f4ng vi\u1ec7c \u0111\u1ebfn c\u00e1c m\u1ed1i quan h\u1ec7 c\u00e1 nh\u00e2n. Vi\u1ec7c kh\u00f4ng bi\u1ebft t\u1eeb ch\u1ed1i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c qu\u00e1 t\u1ea3i, ki\u1ec7t s\u1ee9c v\u00e0 lo \u00e2u.<\/p>\r\n<p>H\u00e3y h\u1ecdc c\u00e1ch thi\u1ebft l\u1eadp gi\u1edbi h\u1ea1n v\u00e0 t\u1eeb ch\u1ed1i nh\u1eefng y\u00eau c\u1ea7u kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n. Khi b\u1ea1n bi\u1ebft n\u00f3i kh\u00f4ng, b\u1ea1n s\u1ebd c\u00f3 th\u1eddi gian v\u00e0 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1eadp trung v\u00e0o nh\u1eefng \u0111i\u1ec1u th\u1ef1c s\u1ef1 quan tr\u1ecdng v\u00e0 c\u00f3 gi\u00e1 tr\u1ecb \u0111\u1ed1i v\u1edbi b\u1ea1n.\u00a0T\u1eeb ch\u1ed1i m\u1ed9t c\u00e1ch l\u1ecbch s\u1ef1 v\u00e0 thuy\u1ebft ph\u1ee5c l\u00e0 m\u1ed9t k\u1ef9 n\u0103ng quan tr\u1ecdng m\u00e0 b\u1ea1n c\u1ea7n trau d\u1ed3i.<\/p>\r\n<p>H\u00e3y nh\u1edb r\u1eb1ng, vi\u1ec7c n\u00f3i kh\u00f4ng kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n l\u00e0 ng\u01b0\u1eddi \u00edch k\u1ef7; ng\u01b0\u1ee3c l\u1ea1i, \u0111\u00f3 l\u00e0 c\u00e1ch \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n. B\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh r\u00f5 nh\u1eefng \u01b0u ti\u00ean c\u1ee7a m\u00ecnh v\u00e0 \u0111\u1eebng ng\u1ea7n ng\u1ea1i t\u1eeb ch\u1ed1i nh\u1eefng y\u00eau c\u1ea7u kh\u00f4ng c\u1ea7n thi\u1ebft. Khi \u0111\u00f3, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh nh\u1eb9 nh\u00f5m h\u01a1n.<\/p>\r\n<h2><strong>Ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u0111\u00fang h\u1ea1n, tr\u00e1nh tr\u00ec ho\u00e3n<\/strong><\/h2>\r\n<p>Ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u0111\u00fang h\u1ea1n gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 t\u1ed5 ch\u1ee9c v\u00e0 ki\u1ec3m so\u00e1t trong cu\u1ed9c s\u1ed1ng. Khi b\u1ea1n tr\u00ec ho\u00e3n, c\u00f4ng vi\u1ec7c s\u1ebd d\u1ed3n l\u1ea1i, t\u1ea1o ra \u00e1p l\u1ef1c l\u1edbn v\u00e0 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng h\u01a1n khi \u0111\u1ebfn g\u1ea7n th\u1eddi h\u1ea1n ho\u00e0n th\u00e0nh. T\u00ecnh tr\u1ea1ng n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\r\n<p>\u0110\u1ec3 tr\u00e1nh tr\u00ec ho\u00e3n, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p nh\u01b0 chia nh\u1ecf c\u00f4ng vi\u1ec7c th\u00e0nh c\u00e1c ph\u1ea7n nh\u1ecf h\u01a1n, \u0111\u1eb7t ra th\u1eddi h\u1ea1n c\u1ee5 th\u1ec3 cho t\u1eebng ph\u1ea7n v\u00e0 t\u1ea1o ra m\u1ed9t l\u1ecbch l\u00e0m vi\u1ec7c h\u1ee3p l\u00fd. Vi\u1ec7c t\u1ea1o ra danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m (to-do list) c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 theo d\u00f5i ti\u1ebfn \u0111\u1ed9 v\u00e0 ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u0111\u00fang h\u1ea1n.<\/p>\r\n<figure id=\"attachment_140201\" aria-describedby=\"caption-attachment-140201\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140201 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-17.jpg\" alt=\"Ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u0111\u00fang h\u1ea1n v\u00e0 tr\u00e1nh tr\u00ec ho\u00e3n gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 t\u1ed5 ch\u1ee9c v\u00e0 ki\u1ec3m so\u00e1t trong cu\u1ed9c s\u1ed1ng\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-17.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-17-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-17-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140201\" class=\"wp-caption-text\">Ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u0111\u00fang h\u1ea1n v\u00e0 tr\u00e1nh tr\u00ec ho\u00e3n gi\u00fap b\u1ea1n duy tr\u00ec s\u1ef1 t\u1ed5 ch\u1ee9c v\u00e0 ki\u1ec3m so\u00e1t trong cu\u1ed9c s\u1ed1ng<\/figcaption><\/figure>\r\n<h2><strong>B\u1ed5 sung vitamin, kho\u00e1ng ch\u1ea5t h\u1ed7 tr\u1ee3 gi\u1ea3m c\u0103ng th\u1eb3ng<\/strong><\/h2>\r\n<p>M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, lo \u00e2u v\u00e0 kh\u00f3 ch\u1ecbu. Vi\u1ec7c b\u1ed5 sung vitamin v\u00e0 kho\u00e1ng ch\u1ea5t l\u00e0 c\u00e1ch c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u00edch c\u1ef1c cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n. \u0110\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n b\u1ecb c\u0103ng th\u1eb3ng m\u00e3n t\u00ednh th\u00ec m\u1ee9c magie c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 c\u1ea1n ki\u1ec7t, b\u1edfi v\u00ec kho\u00e1ng ch\u1ea5t n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\r\n<p>Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung magi\u00ea s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 vitamin kho\u00e1ng ch\u1ea5t nh\u01b0: Rhodiola, ashwagandha, vitamin B v\u00e0 L-theanine c\u0169ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng. Vitamin B c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 trong vi\u1ec7c qu\u1ea3n l\u00fd gi\u1ea3m stress, c\u0103ng th\u1eb3ng 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 <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> \u0111\u1ec3 gi\u1ea3m t\u1ec9 l\u1ec7 m\u1eafc stress.<\/p>\r\n<p>Tuy nhi\u00ean, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 lo\u1ea1i b\u1ed5 sung n\u00e0o, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n \u0111ang b\u1ed5 sung \u0111\u00fang c\u00e1ch v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3.<\/p>\r\n<figure id=\"attachment_140202\" aria-describedby=\"caption-attachment-140202\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-140202 size-full\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-18.jpg\" alt=\"B\u1ed5 sung vitamin v\u00e0 kho\u00e1ng ch\u1ea5t l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u00edch c\u1ef1c \" width=\"800\" height=\"500\" srcset=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-18.jpg 800w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-18-300x188.jpg 300w, https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-18-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-140202\" class=\"wp-caption-text\">B\u1ed5 sung vitamin v\u00e0 kho\u00e1ng ch\u1ea5t l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u00edch c\u1ef1c<\/figcaption><\/figure>\r\n<p><strong>Xem th\u00eam:<\/strong><\/p>\r\n<ul>\r\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/ocd-la-benh-gi\/\">H\u1ed9i ch\u1ee9ng OCD l\u00e0 g\u00ec? Nguy\u00ean nh\u00e2n, d\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch \u0111i\u1ec1u tr\u1ecb<\/a><\/li>\r\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/tram-cam-sau-sinh-trieu-chung-nguyen-nhan-va-nhung-cau-hoi-thuong-gap\/\">Tr\u1ea7m c\u1ea3m sau sinh \u2013 Tri\u1ec7u ch\u1ee9ng, nguy\u00ean nh\u00e2n v\u00e0 nh\u1eefng c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/a><\/li>\r\n<li><a href=\"https:\/\/www.docosan.com\/blog\/tam-ly\/roi-loan-lo-au-xa-hoi-va-nhung-dieu-ban-can-biet\/\">R\u1ed1i lo\u1ea1n lo \u00e2u x\u00e3 h\u1ed9i v\u00e0 nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft<\/a><\/li>\r\n<\/ul>\r\n<p><em>Nh\u1eefng b\u00ed quy\u1ebft gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u m\u00e0 ch\u00fang t\u00f4i \u0111\u00e3 chia s\u1ebb s\u1ebd gi\u00fap b\u1ea1n t\u00ecm th\u1ea5y s\u1ef1 b\u00ecnh y\u00ean trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. H\u00e3y th\u1eed \u00e1p d\u1ee5ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n. \u0110\u1eebng ng\u1ea7n ng\u1ea1i chia s\u1ebb b\u00e0i vi\u1ebft n\u00e0y v\u1edbi b\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh \u0111\u1ec3 c\u00f9ng nhau x\u00e2y d\u1ef1ng m\u1ed9t cu\u1ed9c s\u1ed1ng \u00edt c\u0103ng th\u1eb3ng h\u01a1n!<\/em><\/p>\r\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\r\n<p><strong>1. 16 Simple Ways to Relieve Stress<\/strong><\/p>\r\n<ul>\r\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety<\/li>\r\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 03\/10\/2024<\/li>\r\n<\/ul>\r\n<p><strong>2. Can chewing help manage stress, pain and appetite? Here\u2019s what the science says<\/strong><\/p>\r\n<ul>\r\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.newcastle.edu.au\/hippocampus\/story\/2023\/can-chewing-help-manage-stress<\/li>\r\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 03\/10\/2024<\/li>\r\n<\/ul>\r\n<p><strong>3. Stress management<\/strong><\/p>\r\n<ul>\r\n<li><strong>Link tham kh\u1ea3o:<\/strong> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress-relievers\/art-20047257<\/li>\r\n<li><strong>Ng\u00e0y tham kh\u1ea3o:<\/strong> 03\/10\/2024<\/li>\r\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i \u0111\u1ea7y b\u1eadn r\u1ed9n v\u00e0 \u00e1p l\u1ef1c, vi\u1ec7c t\u00ecm ki\u1ebfm c\u00e1c c\u00e1ch gi\u1ea3m c\u0103ng th\u1eb3ng lo \u00e2u tr\u1edf n\u00ean c\u1ef1c k\u1ef3 quan tr\u1ecdng. C\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tinh th\u1ea7n m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t. Trong b\u00e0i vi\u1ebft n\u00e0y, Docosan s\u1ebd [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":140185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[129],"tags":[2084],"class_list":["post-140162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tam-ly","tag-cach-giam-cang-thang-lo-au"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2024\/10\/18-bi-quyet-giam-cang-thang-lo-au-giup-ban-thu-gian-tot-nhat-600x600.jpg","author_info":{"display_name":"Ds Nguy\u1ec5n Th\u1ecb T\u01b0\u1eddng Vi","author_link":"https:\/\/www.docosan.com\/blog\/author\/duoc-si-tuong-vi\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140162","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\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=140162"}],"version-history":[{"count":16,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140162\/revisions"}],"predecessor-version":[{"id":174974,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/140162\/revisions\/174974"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/140185"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=140162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=140162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=140162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}