{"id":18890,"date":"2023-10-04T11:26:38","date_gmt":"2023-10-04T00:26:38","guid":{"rendered":"https:\/\/www.relationshipsnsw.org.au\/?p=18890"},"modified":"2025-04-15T17:09:48","modified_gmt":"2025-04-15T07:09:48","slug":"what-is-rumination-ruminating","status":"publish","type":"post","link":"https:\/\/www.relationshipsnsw.org.au\/vi\/blog\/what-is-rumination-ruminating\/","title":{"rendered":"Kh\u00f4ng th\u1ec3 ng\u1eebng nhai l\u1ea1i? Ch\u00fang t\u00f4i \u1edf \u0111\u00e2y \u0111\u1ec3 gi\u00fap \u0111\u1ee1"},"content":{"rendered":"
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\u0110\u1eafm m\u00ecnh trong nh\u1eefng suy ngh\u0129 s\u00e2u s\u1eafc v\u1ec1 c\u00e1c t\u00ecnh hu\u1ed1ng trong qu\u00e1 kh\u1ee9, hi\u1ec7n t\u1ea1i ho\u1eb7c t\u01b0\u01a1ng lai c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch h\u1eefu \u00edch \u0111\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 \u2013 nh\u01b0ng khi n\u00f3 tr\u1edf n\u00ean \u00e1m \u1ea3nh v\u00e0 x\u00e2m ph\u1ea1m, b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y m\u00ecnh b\u1ecb m\u1eafc k\u1eb9t trong suy ng\u1eabm. Ki\u1ec3u suy ngh\u0129 ng\u1eabm ngh\u0129 th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u nh\u01b0 m\u1ed9t c\u01a1 ch\u1ebf \u0111\u1ed1i ph\u00f3 ho\u1eb7c m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1, tuy nhi\u00ean, ch\u00fang c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta v\u00e0 tr\u1edf n\u00ean kh\u00f3 d\u1eebng l\u1ea1i.<\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Ch\u00fang ta c\u00f3 xu h\u01b0\u1edbng suy ng\u1eabm ch\u1ee7 y\u1ebfu v\u1ec1 con ng\u01b0\u1eddi v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7 c\u1ee7a m\u00ecnh. V\u00ed d\u1ee5 ph\u1ed5 bi\u1ebfn nh\u1ea5t \u2013 \u201ct\u1ea1i sao t\u00f4i l\u1ea1i n\u00f3i v\u1eady?!\u201d \u2013 cho th\u1ea5y t\u1ea5t c\u1ea3 ch\u00fang ta \u0111\u1ec1u d\u1ec5 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi s\u1ef1 suy ng\u1eabm. Cho d\u00f9 b\u1ea1n kh\u00f4ng th\u1ec3 ng\u1eebng suy ngh\u0129 v\u1ec1 cu\u1ed9c tr\u00f2 chuy\u1ec7n c\u0103ng th\u1eb3ng v\u1edbi \u0111\u1ed3ng nghi\u1ec7p hay kh\u1eafc ph\u1ee5c nh\u1eefng sai s\u00f3t trong m\u1ed1i quan h\u1ec7 tr\u01b0\u1edbc \u0111\u00e2y, \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n nh\u1edb l\u00e0 b\u1ea1n kh\u00f4ng \u0111\u01a1n \u0111\u1ed9c.<\/p>

Vi\u1ec7c nhai l\u1ea1i l\u00e0 r\u1ea5t ph\u1ed5 bi\u1ebfn, tuy nhi\u00ean, vi\u1ec7c nhai l\u1ea1i li\u00ean t\u1ee5c c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i v\u00e0 g\u00e2y t\u1ed5n h\u1ea1i. Xu h\u01b0\u1edbng l\u1eb7p l\u1ea1i m\u1ecdi th\u1ee9 trong t\u00e2m tr\u00ed ch\u00fang ta c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng ki\u1ec3u suy ngh\u0129 v\u00e0 th\u00f3i quen kh\u00f4ng l\u00e0nh m\u1ea1nh.<\/p>

Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang t\u00f4i kh\u00e1m ph\u00e1 c\u00e1c chi\u1ebfn l\u01b0\u1ee3c gi\u00fap b\u1ea1n qu\u1ea3n l\u00fd s\u1ef1 suy ng\u1eabm tr\u01b0\u1edbc khi n\u00f3 tr\u1edf th\u00e0nh v\u1ea5n \u0111\u1ec1 \u2013 v\u00e0 th\u1eadm ch\u00ed b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng n\u00f3 nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch cho m\u00ecnh.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t
<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

X\u00e1c \u0111\u1ecbnh ngu\u1ed3n tin \u0111\u1ed3n c\u1ee7a b\u1ea1n<\/h2>\n

Khi nh\u1eefng suy ngh\u0129 b\u1eaft \u0111\u1ea7u chi ph\u1ed1i s\u1ef1 ch\u00fa \u00fd c\u1ee7a ch\u00fang ta v\u00e0 c\u1ea3n tr\u1edf cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i th\u1eeba nh\u1eadn v\u00e0 nh\u1eadn ra r\u1eb1ng ch\u00fang ta \u0111ang ng\u1eabm ngh\u0129. M\u1eb7c d\u00f9 suy ng\u1eabm kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n, n\u00f3 c\u00f3 th\u1ec3 l\u00e0 tri\u1ec7u ch\u1ee9ng c\u1ee7a c\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 lo l\u1eafng, r\u1ed1i lo\u1ea1n \u00e1m \u1ea3nh c\u01b0\u1ee1ng ch\u1ebf ho\u1eb7c tr\u1ea7m c\u1ea3m.<\/a> V\u1ec1 c\u1ed1t l\u00f5i, nhai l\u1ea1i l\u00e0 m\u1ed9t c\u01a1 ch\u1ebf \u0111\u1ed1i ph\u00f3 ho\u1eb7c m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ec3 qu\u1ea3n l\u00fd nh\u1eefng tr\u1ea3i nghi\u1ec7m v\u00e0 c\u1ea3m x\u00fac ti\u00eau c\u1ef1c. V\u00ed d\u1ee5: n\u1ebfu b\u1ea1n lo l\u1eafng v\u1ec1 m\u1ed9t s\u1ef1 ki\u1ec7n s\u1eafp t\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 nh\u1ee7 r\u1eb1ng vi\u1ec7c suy ngh\u0129 l\u1ea1i l\u00e0 s\u1ef1 chu\u1ea9n b\u1ecb t\u1ed1t.<\/p>\n

Vi\u1ec7c ph\u00e2n bi\u1ec7t ch\u00ednh x\u00e1c v\u1ea5n \u0111\u1ec1 ho\u1eb7c t\u00ecnh hu\u1ed1ng n\u00e0o \u0111ang khi\u1ebfn t\u00e2m tr\u00ed b\u1ea1n lo l\u1eafng s\u1ebd gi\u00fap x\u00e1c \u0111\u1ecbnh c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 ph\u00e1 v\u1ee1 v\u00f2ng suy ng\u1eabm n\u00e0y. X\u00e1c \u0111\u1ecbnh g\u1ed1c r\u1ec5 c\u1ee7a v\u1ea5n \u0111\u1ec1 v\u00e0 g\u1ecdi t\u00ean c\u1ea3m x\u00fac li\u00ean quan \u0111\u1ebfn n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ea1o kho\u1ea3ng c\u00e1ch v\u00e0 ti\u1ebfp th\u00eam s\u1ee9c m\u1ea1nh cho b\u1ea1n tr\u01b0\u1edbc nh\u1eefng suy ngh\u0129 \u0111\u00f3. Cho ph\u00e9p b\u1ea3n th\u00e2n ph\u00e2n t\u00edch ch\u00ednh x\u00e1c c\u1ea3m x\u00fac b\u1eb1ng c\u00e1ch g\u1ecdi t\u00ean ho\u1eb7c vi\u1ebft ra c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 t\u1ea7n su\u1ea5t c\u1ee7a nh\u1eefng suy ngh\u0129 x\u00e2m ph\u1ea1m \u0111\u00f3.<\/p>\n

Vi\u1ec7c ng\u1eabm ngh\u0129 th\u01b0\u1eddng g\u1eafn li\u1ec1n v\u1edbi c\u1ea3m gi\u00e1c h\u1ed1i ti\u1ebfc, t\u1ed9i l\u1ed7i v\u00e0 x\u1ea5u h\u1ed5, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f4ng tho\u1ea3i m\u00e1i, nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i t\u1eed t\u1ebf v\u1edbi b\u1ea3n th\u00e2n v\u00e0 th\u1ec3 hi\u1ec7n \u0111i\u1ec1u \u0111\u00f3. l\u00f2ng tr\u1eafc \u1ea9n<\/a>. C\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 ph\u1ea1m sai l\u1ea7m ho\u1eb7c \u0111\u00e1nh m\u1ea5t c\u01a1 h\u1ed9i. Ch\u00fang ta l\u00e0 nh\u00e0 ph\u00ea b\u00ecnh t\u1ed3i t\u1ec7 nh\u1ea5t c\u1ee7a ch\u00ednh m\u00ecnh - v\u00e0 r\u1ea5t c\u00f3 th\u1ec3 suy ngh\u0129 c\u1ee7a ch\u00fang ta c\u00f3 th\u1ec3 sai ho\u1eb7c ph\u00f3ng \u0111\u1ea1i. H\u00e3y nh\u00ecn nh\u1eadn \u0111i\u1ec1u n\u00e0y theo quan \u0111i\u1ec3m v\u00e0 ch\u1ea5p nh\u1eadn r\u1eb1ng \u0111\u00e2y l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a con ng\u01b0\u1eddi. H\u1ea7u h\u1ebft nh\u1eefng h\u00e0nh \u0111\u1ed9ng \u0111\u00e1ng ti\u1ebfc trong qu\u00e1 kh\u1ee9 \u0111\u1ec1u c\u00f3 th\u1ec3 ph\u1ee5c h\u1ed3i \u0111\u01b0\u1ee3c v\u00e0 vi\u1ec7c h\u00e0nh h\u1ea1 b\u1ea3n th\u00e2n c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf b\u1ea1n s\u1eeda ch\u1eefa t\u00ecnh h\u00ecnh v\u00e0 b\u01b0\u1edbc ti\u1ebfp.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Th\u1eed th\u00e1ch suy ngh\u0129 c\u1ee7a b\u1ea1n<\/h2>

Thay v\u00ec ch\u1ea5p nh\u1eadn nh\u1eefng suy ngh\u0129 nhai l\u1ea1i l\u00e0 s\u1ef1 th\u1eadt, h\u00e3y th\u1eed th\u00e1ch th\u1ee9c v\u00e0 thay th\u1ebf ch\u00fang. B\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n trao \u0111\u1ed5i v\u1ea5n \u0111\u1ec1 n\u00e0y v\u1edbi ai \u0111\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n 'ki\u1ec3m tra th\u1ef1c t\u1ebf' nh\u1eefng suy ngh\u0129 v\u00e0 k\u1ebft lu\u1eadn c\u1ee7a m\u00ecnh. \u0110i\u1ec1u n\u00e0y r\u1ea5t h\u1eefu \u00edch \u0111\u1ec3 ph\u00e1 v\u1ee1 khu\u00f4n m\u1eabu suy ng\u1eabm v\u00e0 x\u00e2y d\u1ef1ng th\u00f3i quen l\u00e0nh m\u1ea1nh v\u1ec1 suy ngh\u0129 t\u00edch c\u1ef1c v\u00e0 h\u1ee3p l\u00fd.<\/p>

\u0110\u01a1n gi\u1ea3n ch\u1ec9 ngh\u0129 \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f4ng l\u00e0m cho n\u00f3 tr\u1edf th\u00e0nh s\u1ef1 th\u1eadt. Tr\u00ean th\u1ef1c t\u1ebf, m\u1ed9t b\u00e1o c\u00e1o nghi\u00ean c\u1ee9u \u1edf Anh \u0111\u00e3 ti\u1ebft l\u1ed9 r\u1eb1ng 91,4% d\u1ef1 \u0111o\u00e1n lo l\u1eafng \u0111\u00e3 kh\u00f4ng th\u00e0nh hi\u1ec7n th\u1ef1c<\/a>.<\/p>

Nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c th\u01b0\u1eddng v\u1ebd ra m\u1ed9t b\u1ee9c tranh ti\u00eau c\u1ef1c v\u1ec1 \u0111i\u1ec1u g\u00ec \u0111\u00f3, v\u00ec v\u1eady \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i ghi nh\u1edb \u0111i\u1ec1u n\u00e0y khi ch\u00fang xu\u1ea5t hi\u1ec7n. Ti\u1ebfp c\u1eadn nh\u1eefng suy ngh\u0129 c\u1ee7a b\u1ea1n b\u1eb1ng s\u1ef1 t\u00f2 m\u00f2 c\u0169ng x\u00e2y d\u1ef1ng l\u00f2ng tr\u1eafc \u1ea9n v\u1edbi b\u1ea3n th\u00e2n v\u00e0 gi\u00fap gi\u1ea3m b\u1edbt c\u1ea3m gi\u00e1c t\u1ed9i l\u1ed7i th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi vi\u1ec7c ng\u1eabm ngh\u0129. H\u00e3y th\u1eed th\u00e1ch b\u1ea3n th\u00e2n b\u1eb1ng m\u1ed9t c\u00e2u h\u1ecfi nh\u01b0 \u201c\u00edt nh\u1ea5t hai c\u00e1ch kh\u00e1c \u0111\u1ec3 nh\u00ecn nh\u1eadn t\u00ecnh hu\u1ed1ng n\u00e0y l\u00e0 g\u00ec?\u201d \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n nh\u00ecn m\u1ecdi th\u1ee9 t\u1eeb m\u1ed9t g\u00f3c nh\u00ecn kh\u00e1c v\u00e0 ng\u0103n b\u1ea1n c\u00f3 suy ngh\u0129 \u201cc\u00e1i n\u00e0y v\u1edbi c\u00e1i kia\u201d.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Ch\u1ea5p nh\u1eadn ph\u1ea7n c\u1ee7a b\u1ea1n trong t\u00ecnh hu\u1ed1ng<\/h2>

Th\u1eeba nh\u1eadn vai tr\u00f2 c\u1ee7a ch\u00fang ta trong t\u00ecnh hu\u1ed1ng n\u00e0y l\u00e0 m\u1ed9t b\u01b0\u1edbc quan tr\u1ecdng trong vi\u1ec7c ph\u00e1 v\u1ee1 v\u00f2ng lu\u1ea9n qu\u1ea9n c\u1ee7a nh\u1eefng suy ngh\u0129 nhai l\u1ea1i. Vi\u1ec7c t\u1eadp trung v\u00e0o m\u1ed9t v\u1ea5n \u0111\u1ec1 qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 tr\u1edf n\u00ean b\u1ea5t l\u1ee3i v\u00e0 ph\u1ea3n t\u00e1c d\u1ee5ng, v\u00ec v\u1eady s\u1ebd r\u1ea5t h\u1eefu \u00edch khi t\u1eadp trung v\u00e0o ph\u1ea7n ch\u00fang ta \u0111\u00e3 ho\u1eb7c \u0111ang ch\u1ecbu tr\u00e1ch nhi\u1ec7m v\u00e0 nh\u1eefng g\u00ec n\u1eb1m trong t\u1ea7m ki\u1ec3m so\u00e1t c\u1ee7a ch\u00fang ta. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 kh\u0103n ho\u1eb7c \u0111au \u0111\u1edbn, nh\u01b0ng vi\u1ec7c nh\u1eadn ra tr\u00e1ch nhi\u1ec7m c\u1ee7a m\u00ecnh trong m\u1ed9t t\u00ecnh hu\u1ed1ng s\u1ebd gi\u00fap chuy\u1ec3n suy ngh\u0129 c\u1ee7a b\u1ea1n kh\u1ecfi v\u1ea5n \u0111\u1ec1 ph\u1ea3i suy ng\u1eabm v\u00e0 thay v\u00e0o \u0111\u00f3 h\u01b0\u1edbng t\u1edbi c\u00e1c gi\u1ea3i ph\u00e1p. Th\u00f4ng th\u01b0\u1eddng nh\u1eefng g\u00ec ch\u00fang ta th\u1ef1c s\u1ef1 \u0111\u00e3 l\u00e0m ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n nh\u1ecf trong m\u1ed9t chu\u1ed7i s\u1ef1 ki\u1ec7n l\u1edbn h\u01a1n, nh\u01b0ng trong t\u00e2m tr\u00ed, ch\u00fang ta l\u1ea1i chuy\u1ec3n sang g\u00e1nh l\u1ea5y m\u1ed9t g\u00e1nh n\u1eb7ng l\u1edbn h\u01a1n nhi\u1ec1u.<\/p>

H\u00e3y t\u1ea1m d\u1eebng v\u00e0 t\u1ef1 h\u1ecfi b\u1ea3n th\u00e2n \u201ct\u00f4i c\u00f3 th\u1ec3 l\u00e0m g\u00ec?\u201d \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tho\u00e1t kh\u1ecfi nh\u1eefng ki\u1ec3u suy ngh\u0129 t\u00ea li\u1ec7t. V\u00ed d\u1ee5, b\u1ea1n c\u00f3 th\u1ec3 \u0111ang suy ng\u1eabm v\u1ec1 cu\u1ed9c ph\u1ecfng v\u1ea5n vi\u1ec7c l\u00e0m s\u1eafp t\u1edbi. Thay v\u00ec b\u1ecb c\u1ea3n tr\u1edf b\u1edfi nh\u1eefng suy ngh\u0129 ch\u00e1n n\u1ea3n, h\u00e3y c\u00e2n nh\u1eafc nh\u1eefng g\u00ec b\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t, ch\u1eb3ng h\u1ea1n nh\u01b0 nghi\u00ean c\u1ee9u v\u1ec1 c\u00f4ng ty ho\u1eb7c \u0111\u1ea3m b\u1ea3o b\u1ea1n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7. Nh\u1eefng suy ngh\u0129 ch\u1ee7 \u0111\u1ed9ng, h\u01b0\u1edbng \u0111\u1ebfn gi\u1ea3i ph\u00e1p c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn h\u00e0nh \u0111\u1ed9ng th\u1ef1c t\u1ebf v\u00e0 s\u1ef1 y\u00ean t\u00e2m \u2013 gi\u1ea3m b\u1edbt s\u1ef1 suy ng\u1eabm.<\/p>

M\u1ed9t \u0111i\u1ec1u n\u1eefa m\u00e0 ch\u00fang ta kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c l\u00e0 ng\u01b0\u1eddi kh\u00e1c, v\u00ec v\u1eady vi\u1ec7c d\u00e0nh nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 ph\u00e2n t\u00edch nh\u1eefng h\u00e0nh \u0111\u1ed9ng ho\u1eb7c ph\u1ea3n \u1ee9ng c\u00f3 th\u1ec3 x\u1ea3y ra c\u1ee7a h\u1ecd c\u00f3 th\u1ec3 khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y b\u1ea5t l\u1ef1c v\u00e0 k\u00edch \u0111\u1ed9ng h\u01a1n. Ch\u00fang ta th\u01b0\u1eddng th\u1ea5y m\u00ecnh t\u1eadp trung v\u00e0o nh\u1eefng g\u00ec ng\u01b0\u1eddi kh\u00e1c ngh\u0129 v\u1ec1 ch\u00fang ta ho\u1eb7c nh\u1eefng g\u00ec h\u1ecd c\u00f3 th\u1ec3 l\u00e0m kh\u00e1c \u0111i, khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y xa c\u00e1ch v\u00e0 c\u00f3 xu h\u01b0\u1edbng n\u00e9 tr\u00e1nh t\u00ecnh hu\u1ed1ng n\u00e0y nhi\u1ec1u h\u01a1n. Thay v\u00e0o \u0111\u00f3, vi\u1ec7c h\u01b0\u1edbng t\u1edbi c\u00e1c m\u1ed1i quan h\u1ec7 s\u1ebd trang b\u1ecb cho b\u1ea1n nhi\u1ec1u s\u1ee9c m\u1ea1nh h\u01a1n v\u00e0 l\u00e0m d\u1ecbu \u0111i s\u1ef1 lo l\u1eafng c\u1ee7a b\u1ea1n. X\u00e1c \u0111\u1ecbnh c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 s\u1eeda ch\u1eefa ho\u1eb7c \u1ee9ng ph\u00f3 v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng, thay v\u00ec suy ng\u1eabm, c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng nh\u1eefng th\u00f3i quen v\u00e0 th\u1ef1c h\u00e0nh l\u00e0nh m\u1ea1nh.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Ch\u00e1nh ni\u1ec7m v\u00e0 thi\u1ec1n \u0111\u1ecbnh<\/h2>

Thi\u1ec1n l\u00e0 m\u1ed9t th\u1ef1c h\u00e0nh c\u00e1 nh\u00e2n, duy nh\u1ea5t cho m\u1ed7i ng\u01b0\u1eddi. N\u00f3 c\u00f3 th\u1ec3 \u1edf trong nh\u00e0 ho\u1eb7c ngo\u00e0i tr\u1eddi, im l\u1eb7ng ho\u1eb7c \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn. M\u1eb7c d\u00f9 kh\u00f4ng c\u00f3 c\u00e1ch thi\u1ec1n '\u0111\u00fang', nh\u01b0ng t\u1ea5t c\u1ea3 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p thi\u1ec1n \u0111\u1ec1u gi\u00fap gi\u1ea3i t\u1ecfa v\u00e0 chuy\u1ec3n h\u01b0\u1edbng t\u00e2m tr\u00ed. Vi\u1ec7c suy ng\u1eabm th\u01b0\u1eddng x\u1ea3y ra khi ch\u00fang ta \u0111ang \u1edf tr\u1ea1ng th\u00e1i h\u01b0ng ph\u1ea5n, do \u0111\u00f3, vi\u1ec7c h\u00edt th\u1edf v\u00e0 suy ngh\u0129 ch\u1eadm l\u1ea1i c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta suy ngh\u0129 r\u00f5 r\u00e0ng h\u01a1n, l\u00fd tr\u00ed h\u01a1n.<\/p>

M\u1eb7c d\u00f9 thi\u1ec1n l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn v\u00e0 l\u00e0nh m\u1ea1nh \u0111\u1ec3 ch\u1ed1ng l\u1ea1i s\u1ef1 tr\u1ea7m t\u01b0, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng th\u1ef1c t\u1ebf v\u00e0 thi\u1ebft th\u1ef1c v\u00e0o th\u1eddi \u0111i\u1ec3m \u0111\u00f3. Ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 \u0111\u1eb7t n\u1ec1n t\u1ea3ng cho b\u1ea3n th\u00e2n trong th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i b\u1eb1ng c\u00e1ch \u0111\u1eafm m\u00ecnh v\u00e0 ch\u00fa \u00fd \u0111\u1ebfn n\u0103m gi\u00e1c quan c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ea1o kho\u1ea3ng c\u00e1ch v\u00e0 chuy\u1ec3n h\u01b0\u1edbng n\u00e3o kh\u1ecfi nh\u1eefng suy ngh\u0129 tr\u1ea7m ng\u00e2m. C\u00e1c gi\u1ea3i ph\u00e1p th\u1ec3 ch\u1ea5t thi\u1ebft th\u1ef1c kh\u00e1c nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c h\u00f2a m\u00ecnh v\u00e0o thi\u00ean nhi\u00ean c\u0169ng c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn. M\u1ea5t t\u1eadp trung, ho\u1eb7c tho\u00e1t kh\u1ecfi t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n th\u00f4ng qua c\u00e1c \u0111\u1ee3t t\u1eadp th\u1ec3 d\u1ee5c ng\u1eafn, c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m tin \u0111\u1ed3n, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng<\/a>, m\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2018 cho th\u1ea5y.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Suy ng\u1eabm ph\u1ea3n \u00e1nh<\/h2>

\u0110\u00e1ng ng\u1ea1c nhi\u00ean l\u00e0 kh\u00f4ng ph\u1ea3i tin \u0111\u1ed3n n\u00e0o c\u0169ng x\u1ea5u. Suy ng\u1eabm s\u00e2u s\u1eafc, l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c gi\u1ed1ng nhau v\u00e0 thay th\u1ebf nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c, c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng t\u00e1c \u0111\u1ed9ng c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i. Suy ngh\u0129 t\u00edch c\u1ef1c, ch\u1eb3ng h\u1ea1n nh\u01b0 nh\u1eefng l\u1eddi kh\u1eb3ng \u0111\u1ecbnh t\u00edch c\u1ef1c, c\u00f3 th\u1ec3 ch\u1ed1ng l\u1ea1i s\u1ef1 ti\u00eau c\u1ef1c v\u00e0 t\u1ea1o ra n\u0103ng su\u1ea5t. V\u00ed d\u1ee5: n\u1ebfu b\u1ea1n th\u1ea5y m\u00ecnh \u0111ang suy ng\u1eabm v\u1ec1 gi\u00e1 tr\u1ecb b\u1ea3n th\u00e2n, h\u00e3y th\u1eed t\u00ecm thu\u1ed1c gi\u1ea3i \u0111\u1ed9c - nh\u01b0 t\u1eadp trung v\u00e0o \u0111i\u1ec3m m\u1ea1nh c\u1ee7a b\u1ea1n<\/a> ho\u1eb7c d\u00e0nh th\u1eddi gian v\u1edbi nh\u1eefng ng\u01b0\u1eddi l\u00e0m cho b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t<\/a>.<\/p>

V\u00ec v\u1eady, l\u1ea7n t\u1edbi khi b\u1ea1n th\u1ea5y t\u00e2m tr\u00ed m\u00ecnh quay cu\u1ed3ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i v\u1edbi nh\u1eefng ki\u1ec3u suy ngh\u0129 ti\u00eau c\u1ef1c, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u01b0\u1edbc sau \u0111\u1ec3 gi\u00fap ph\u00e1 v\u1ee1 chu k\u1ef3 suy ng\u1eabm:<\/p>

  1. X\u00e1c \u0111\u1ecbnh v\u00e0 g\u1eafn nh\u00e3n c\u1ea3m x\u00fac li\u00ean quan<\/li>
  2. \u0110\u00e1nh gi\u00e1 s\u1ef1 th\u1eadt v\u00e0 thu th\u1eadp th\u00eam th\u00f4ng tin n\u1ebfu b\u1ea1n ch\u01b0a bi\u1ebft \u0111\u1ee7<\/li>
  3. Th\u00e0nh th\u1eadt v\u1edbi ch\u00ednh m\u00ecnh v\u1ec1 vai tr\u00f2 c\u1ee7a b\u1ea1n v\u00e0 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi kh\u00e1c trong t\u00ecnh hu\u1ed1ng<\/li>
  4. Th\u1eed th\u00e1ch suy ngh\u0129 c\u1ee7a b\u1ea1n v\u00ec r\u1ea5t c\u00f3 th\u1ec3 ch\u00fang kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 th\u1eadt<\/li>
  5. Th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m, thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/li>
  6. Thay th\u1ebf ti\u00eau c\u1ef1c b\u1eb1ng t\u00edch c\u1ef1c.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
    \n\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t
    <\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t\t\t
    \u0110i\u1ec1u quan tr\u1ecdng c\u1ea7n nh\u1edb l\u00e0 suy ng\u1eabm l\u00e0 m\u1ed9t th\u00e1ch th\u1ee9c chung. M\u1ed7i t\u00ecnh hu\u1ed1ng \u0111\u00f2i h\u1ecfi m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c kh\u00e1c nhau, tuy nhi\u00ean n\u1ebfu b\u1ea1n c\u1ea7n h\u1ed7 tr\u1ee3 th\u00eam, Relations Australia NSW s\u1ebd cung c\u1ea5p d\u1ecbch v\u1ee5 t\u01b0 v\u1ea5n cho c\u00e1 nh\u00e2n<\/a>. Gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh c\u1ee7a ch\u00fang t\u00f4i, Elisabeth Shaw, c\u0169ng \u0111\u00e3 n\u00f3i chuy\u1ec7n v\u1edbi ABC v\u1ec1 l\u1eddi khuy\u00ean thi\u1ebft th\u1ef1c \u0111\u1ec3 \u0111\u1ed1i ph\u00f3 v\u1edbi tin \u0111\u1ed3n<\/a>.<\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

    M\u1eabu suy ngh\u0129 mi\u00ean man th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u nh\u01b0 m\u1ed9t c\u01a1 ch\u1ebf \u0111\u1ed1i ph\u00f3, tuy nhi\u00ean ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cu\u1ed9c s\u1ed1ng v\u00e0 s\u1ee9c kh\u1ecfe h\u00e0ng ng\u00e0y c\u1ee7a ch\u00fang ta.<\/p>","protected":false},"author":7,"featured_media":18906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-18890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","relationship-individuals","focus-mental-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/posts\/18890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/comments?post=18890"}],"version-history":[{"count":3,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/posts\/18890\/revisions"}],"predecessor-version":[{"id":26722,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/posts\/18890\/revisions\/26722"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/media\/18906"}],"wp:attachment":[{"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/media?parent=18890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/categories?post=18890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.relationshipsnsw.org.au\/vi\/wp-json\/wp\/v2\/tags?post=18890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}