{"id":10076,"date":"2026-06-14T17:40:17","date_gmt":"2026-06-14T10:40:17","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10076"},"modified":"2026-06-14T17:40:17","modified_gmt":"2026-06-14T10:40:17","slug":"viet-nhat-ky-suc-khoe-tinh-than","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/viet-nhat-ky-suc-khoe-tinh-than\/","title":{"rendered":"Vi\u1ebft Nh\u1eadt K\u00fd M\u1ed7i Ng\u00e0y \u2013 Th\u1eadt S\u1ef1 T\u1ed1t Cho S\u1ee9c Kh\u1ecfe Tinh Th\u1ea7n Kh\u00f4ng?"},"content":{"rendered":"

B\u1ea1n \u0111\u00e3 bao gi\u1edd th\u1eed vi\u1ebft ra nh\u1eefng g\u00ec \u0111ang ngh\u0129 trong \u0111\u1ea7u ch\u01b0a? Ch\u1ec9 v\u00e0i d\u00f2ng m\u1ed7i ng\u00e0y \u2014 kh\u00f4ng c\u1ea7n ho\u00e0n h\u1ea3o, kh\u00f4ng c\u1ea7n ai \u0111\u1ecdc \u2014 nh\u01b0ng nghi\u00ean c\u1ee9u cho th\u1ea5y th\u00f3i quen nh\u1ecf n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n\n

Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 g\u00ec?<\/h2>\n\n

Vi\u1ebft nh\u1eadt k\u00fd (journaling) l\u00e0 vi\u1ec7c ghi l\u1ea1i suy ngh\u0129, c\u1ea3m x\u00fac, ho\u1eb7c nh\u1eefng s\u1ef1 ki\u1ec7n x\u1ea3y ra trong ng\u00e0y. Kh\u00f4ng c\u00f3 quy t\u1eafc b\u1eaft bu\u1ed9c \u2014 b\u1ea1n c\u00f3 th\u1ec3 vi\u1ebft t\u1ef1 do, li\u1ec7t k\u00ea \u0111i\u1ec1u bi\u1ebft \u01a1n, ho\u1eb7c tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi g\u1ee3i m\u1edf. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n d\u00e0nh th\u1eddi gian k\u1ebft n\u1ed1i v\u1edbi n\u1ed9i t\u00e2m c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

\n \"Vi\u1ebft\n<\/figure>\n\n\n\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ebft nh\u1eadt k\u00fd v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/h2>\n\n

1. Gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u<\/h3>\n\n

Khi b\u1ea1n vi\u1ebft ra nh\u1eefng g\u00ec \u0111ang l\u00e0m m\u00ecnh lo l\u1eafng, b\u1ed9 n\u00e3o \u0111\u01b0\u1ee3c “x\u1ea3” b\u1edbt g\u00e1nh n\u1eb7ng. Nh\u00e0 t\u00e2m l\u00fd h\u1ecdc James Pennebaker (\u0110\u1ea1i h\u1ecdc Texas, M\u1ef9) \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng vi\u1ebft v\u1ec1 c\u1ea3m x\u00fac ti\u00eau c\u1ef1c li\u00ean t\u1ee5c trong v\u00e0i ng\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng r\u00f5 r\u1ec7t. \u0110\u1eb7c bi\u1ec7t h\u1eefu \u00edch cho ng\u01b0\u1eddi hay c\u0103ng th\u1eb3ng v\u00ec c\u00f4ng vi\u1ec7c ho\u1eb7c \u00e1p l\u1ef1c gia \u0111\u00ecnh.<\/p>\n\n

2. Hi\u1ec3u b\u1ea3n th\u00e2n h\u01a1n<\/h3>\n\n

Vi\u1ebft nh\u1eadt k\u00fd gi\u00fap b\u1ea1n nh\u1eadn ra nh\u1eefng khu\u00f4n m\u1eabu trong c\u1ea3m x\u00fac v\u00e0 h\u00e0nh vi. B\u1ea1n c\u00f3 th\u1ec3 ph\u00e1t hi\u1ec7n m\u00ecnh hay n\u1ed5i c\u00e1u v\u00e0o th\u1ee9 Hai, ho\u1eb7c c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n sau khi t\u1eadp th\u1ec3 d\u1ee5c. S\u1ef1 t\u1ef1 nh\u1eadn th\u1ee9c n\u00e0y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u \u0111\u1ec3 thay \u0111\u1ed5i t\u00edch c\u1ef1c.<\/p>\n\n

3. X\u1eed l\u00fd c\u1ea3m x\u00fac kh\u00f3 kh\u0103n<\/h3>\n\n

\u0110au l\u00f2ng, t\u1ee9c gi\u1eadn, b\u1ea5t an \u2014 nh\u1eefng c\u1ea3m x\u00fac n\u00e0y \u0111\u00f4i khi kh\u00f3 n\u00f3i th\u00e0nh l\u1eddi v\u1edbi ng\u01b0\u1eddi kh\u00e1c. Trang gi\u1ea5y l\u00e0 n\u01a1i an to\u00e0n \u0111\u1ec3 b\u1ea1n tr\u00fat b\u1ecf m\u00e0 kh\u00f4ng s\u1ee3 b\u1ecb ph\u00e1n x\u00e9t. Nhi\u1ec1u chuy\u00ean gia t\u00e2m l\u00fd s\u1eed d\u1ee5ng vi\u1ebft nh\u1eadt k\u00fd nh\u01b0 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 trong li\u1ec7u ph\u00e1p t\u00e2m l\u00fd.<\/p>\n\n

4. C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/h3>\n\n

Thay v\u00ec n\u1eb1m tr\u0103n tr\u1edf v\u1edbi h\u00e0ng t\u00e1 suy ngh\u0129, h\u00e3y th\u1eed vi\u1ebft ra t\u1ea5t c\u1ea3 tr\u01b0\u1edbc khi ng\u1ee7. Nghi\u00ean c\u1ee9u tr\u00ean Journal of Experimental Psychology<\/em> cho th\u1ea5y vi\u1ebft danh s\u00e1ch c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m v\u00e0o bu\u1ed5i t\u1ed1i gi\u00fap ng\u01b0\u1eddi tham gia ng\u1ee7 nhanh h\u01a1n \u0111\u1ebfn 9 ph\u00fat.<\/p>\n\n

5. T\u0103ng c\u1ea3m gi\u00e1c bi\u1ebft \u01a1n v\u00e0 h\u1ea1nh ph\u00fac<\/h3>\n\n

Vi\u1ebft 3 \u0111i\u1ec1u b\u1ea1n bi\u1ebft \u01a1n m\u1ed7i ng\u00e0y \u2014 d\u00f9 nh\u1ecf nh\u01b0 “h\u00f4m nay tr\u1eddi \u0111\u1eb9p” hay “\u0111\u01b0\u1ee3c u\u1ed1ng c\u00e0 ph\u00ea ngon bu\u1ed5i s\u00e1ng” \u2014 gi\u00fap n\u00e3o b\u1ed9 ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng m\u1eb7t t\u00edch c\u1ef1c c\u1ee7a cu\u1ed9c s\u1ed1ng. Theo th\u1eddi gian, th\u00f3i quen n\u00e0y c\u1ea3i thi\u1ec7n r\u00f5 r\u1ec7t c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac t\u1ed5ng th\u1ec3.<\/p>\n\n

C\u00e1ch b\u1eaft \u0111\u1ea7u vi\u1ebft nh\u1eadt k\u00fd \u2014 d\u00f9 b\u1ea1n ch\u01b0a quen<\/h2>\n\n

Kh\u00f4ng c\u1ea7n mua s\u1ed5 \u0111\u1eb9p hay vi\u1ebft d\u00e0i. \u0110\u00e2y l\u00e0 v\u00e0i b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u:<\/p>\n\n

    \n
  • Ch\u1ecdn th\u1eddi gian c\u1ed1 \u0111\u1ecbnh:<\/strong> S\u00e1ng s\u1edbm sau khi th\u1ee9c d\u1eady, ho\u1eb7c t\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7 \u2014 mi\u1ec5n l\u00e0 \u0111\u1ec1u \u0111\u1eb7n m\u1ed7i ng\u00e0y.<\/li>\n
  • B\u1eaft \u0111\u1ea7u v\u1edbi 5 ph\u00fat:<\/strong> Ch\u1ec9 c\u1ea7n m\u1ed9t c\u00e2u m\u1edf \u0111\u1ea7u: “H\u00f4m nay t\u00f4i c\u1ea3m th\u1ea5y…” r\u1ed3i vi\u1ebft ti\u1ebfp t\u1ef1 nhi\u00ean.<\/li>\n
  • \u0110\u1eebng t\u1ef1 ki\u1ec3m duy\u1ec7t:<\/strong> Kh\u00f4ng c\u1ea7n ch\u1ec9nh ng\u1eef ph\u00e1p hay lo ai \u0111\u1ecdc. Vi\u1ebft th\u1eadt, vi\u1ebft nhanh.<\/li>\n
  • Th\u1eed c\u00e1c h\u00ecnh th\u1ee9c kh\u00e1c nhau:<\/strong> Nh\u1eadt k\u00fd bi\u1ebft \u01a1n, vi\u1ebft t\u1ef1 do, ho\u1eb7c tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi g\u1ee3i m\u1edf nh\u01b0 “\u0110i\u1ec1u g\u00ec \u0111ang chi\u1ebfm h\u1ebft t\u00e2m tr\u00ed t\u00f4i h\u00f4m nay?”<\/li>\n<\/ul>\n\n

    M\u1eb9o nh\u1ecf ph\u00f9 h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng ng\u01b0\u1eddi Vi\u1ec7t<\/h2>\n\n

    Nhi\u1ec1u ng\u01b0\u1eddi Vi\u1ec7t ch\u00fang ta l\u1edbn l\u00ean trong v\u0103n h\u00f3a “gi\u1eef chuy\u1ec7n trong l\u00f2ng” \u2014 kh\u00f4ng quen chia s\u1ebb c\u1ea3m x\u00fac, k\u1ec3 c\u1ea3 v\u1edbi ng\u01b0\u1eddi th\u00e2n. Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 c\u00e1ch an to\u00e0n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u m\u1edf l\u00f2ng m\u00e0 kh\u00f4ng lo b\u1ecb hi\u1ec3u nh\u1ea7m hay ph\u00e1n x\u00e9t.<\/p>\n\n

    N\u1ebfu b\u1ea1n b\u1eadn r\u1ed9n, h\u00e3y vi\u1ebft tr\u00ean \u0111i\u1ec7n tho\u1ea1i b\u1eb1ng app ghi ch\u00fa ngay khi ch\u1edd xe ho\u1eb7c \u0103n tr\u01b0a m\u1ed9t m\u00ecnh. Kh\u00f4ng c\u1ea7n s\u1ed5, kh\u00f4ng c\u1ea7n b\u00fat \u2014 ch\u1ec9 c\u1ea7n v\u00e0i ph\u00fat th\u1eadt s\u1ef1 d\u00e0nh cho b\u1ea3n th\u00e2n.<\/p>\n\n

    Khi n\u00e0o c\u1ea7n g\u1eb7p chuy\u00ean gia?<\/h2>\n\n

    Vi\u1ebft nh\u1eadt k\u00fd l\u00e0 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3, kh\u00f4ng ph\u1ea3i thay th\u1ebf chuy\u00ean gia t\u00e2m l\u00fd. N\u1ebfu b\u1ea1n lu\u00f4n trong tr\u1ea1ng th\u00e1i bu\u1ed3n b\u00e3, lo \u00e2u k\u00e9o d\u00e0i, ho\u1eb7c kh\u00f4ng th\u1ec3 ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac d\u00f9 \u0111\u00e3 c\u1ed1 g\u1eafng, h\u00e3y t\u00ecm \u0111\u1ebfn chuy\u00ean gia t\u00e2m l\u00fd ho\u1eb7c b\u00e1c s\u0129 t\u00e2m th\u1ea7n \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 \u0111\u00fang c\u00e1ch.<\/p>\n\n

    Vi\u1ebft nh\u1eadt k\u00fd kh\u00f4ng c\u1ea7n t\u00e0i n\u0103ng hay th\u1eddi gian d\u00e0i \u2014 ch\u1ec9 c\u1ea7n s\u1ef1 th\u00e0nh th\u1eadt v\u1edbi ch\u00ednh m\u00ecnh. H\u00e3y th\u1eed b\u1eaft \u0111\u1ea7u t\u1ed1i nay v\u1edbi m\u1ed9t c\u00e2u: “H\u00f4m nay \u0111i\u1ec1u g\u00ec khi\u1ebfn t\u00f4i vui?” B\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean v\u1edbi nh\u1eefng g\u00ec m\u00ecnh kh\u00e1m ph\u00e1 ra.<\/p>\n\n

    Ngu\u1ed3n tham kh\u1ea3o:<\/strong> healthline.com, psychcentral.com, Journal of Experimental Psychology<\/p>","protected":false},"excerpt":{"rendered":"

    B\u1ea1n \u0111\u00e3 bao gi\u1edd th\u1eed vi\u1ebft ra nh\u1eefng g\u00ec \u0111ang ngh\u0129 trong \u0111\u1ea7u ch\u01b0a? Ch\u1ec9 v\u00e0i d\u00f2ng m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>","protected":false},"author":2,"featured_media":10075,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[],"class_list":["post-10076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-tinh-than"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10076"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10076\/revisions"}],"predecessor-version":[{"id":10080,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10076\/revisions\/10080"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10075"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}