L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m \u0111au l\u00e0 m\u1ed9t trong nh\u1eefng nan \u0111\u1ec1 c\u1ee7a y khoa Hoa K\u1ef3, v\u00ec kh\u00f4ng ph\u1ea3i ch\u1ee9ng \u0111au n\u00e0o c\u0169ng ch\u1eefa tr\u1ecb \u0111\u01b0\u1ee3c. \u0110au \u0111\u1ea7u, \u0111au l\u01b0ng, \u0111au \u0111\u1ea7u g\u1ed1i, \u0111au c\u1ed5\u2026 c\u00f3 khi l\u00e0 kinh ni\u00ean v\u00e0 b\u1ea5t tr\u1ecb.<\/p>\n
Nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p, b\u00e1c s\u0129 ch\u1ecdn c\u00e1ch d\u1ec5 nh\u1ea5t l\u00e0: bi\u00ean toa thu\u1ed1c gi\u1ea3m \u0111au cho b\u1ec7nh nh\u00e2n. \u0110\u00f3 l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t, nh\u01b0ng c\u0169ng l\u00e0 nguy hi\u1ec3m nh\u1ea5t. Nh\u1eadt b\u00e1o Herald-Whig h\u00f4m 6\/3\/2017 ghi r\u1eb1ng theo th\u1ed1ng k\u00ea c\u1ee7a Trung T\u00e2m Ph\u00f2ng Ch\u1ed1ng B\u1ec7nh CDC, ch\u1ea5t gi\u1ea3m \u0111au opioids, bao g\u1ed3m c\u1ea3 thu\u1ed1c gi\u1ea3m \u0111au mua theo toa b\u00e1c s\u0129 v\u00e0 c\u1ea3 b\u1ea1ch phi\u1ebfn (heroin), \u0111\u00e3 gi\u1ebft h\u01a1n 33,000 ng\u01b0\u1eddi M\u1ef9 trong n\u0103m 2015 \u2013 t\u1ee9c l\u00e0 h\u01a1n 90 m\u1ea1ng ng\u01b0\u1eddi m\u1ed7i ng\u00e0y. CDC n\u00f3i r\u1eb1ng ph\u00e2n n\u1eeda nh\u1eefng c\u00e1i ch\u1ebft \u0111\u00f3 c\u00f3 li\u00ean h\u1ec7 t\u1edbi thu\u1ed1c mua theo toa b\u00e1c s\u0129.<\/p>\n
\u0110\u00f3 l\u00e0 l\u00fd do c\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 v\u00e0 \u0111ang nghi\u00ean c\u1ee9u v\u1ec1 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m \u0111au kh\u00f4ng c\u1ea7n thu\u1ed1c.<\/p>\n
![\"Thi\u1ec1n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/Thien-nhu-phap-giam-dau.jpeg\" "\\"Thi\u1ec1n")
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M\u1ed9t b\u1ea3n tin h\u00f4m 3\/3\/2017 tr\u00ean Newsmax Health ghi r\u1eb1ng m\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y \u0111\u1ecdc s\u00e1ch c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m ch\u1ee9ng \u0111au nh\u1ee9c kinh ni\u00ean. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u t\u1eeb \u0111\u1ea1i h\u1ecdc University of Liverpool nh\u1eadn ra \u0111\u1ecdc s\u00e1ch c\u00f3 hi\u1ec7u \u1ee9ng t\u01b0\u01a1ng t\u1ef1 tr\u00ean n\u00e3o b\u1ed9 y h\u1ec7t nh\u01b0 \u201ccognitive behavioral therapy\u201d (vi\u1ebft t\u1eaft: CBT), nh\u00f3m ch\u1eef n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c c\u00e1c b\u00e1c s\u0129 trong VN d\u1ecbch l\u00e0 \u201cli\u1ec7u ph\u00e1p h\u00e0nh vi nh\u1eadn th\u1ee9c,\u201d m\u1ed9t li\u1ec7u ph\u00e1p c\u00f3 hi\u1ec7u qu\u1ea3 gi\u1ea3m \u0111au nh\u01b0ng kh\u00f4ng nhi\u1ec1u v\u00e0 ch\u1ec9 ng\u1eafn h\u1ea1n, v\u00ec l\u00e0 \u1ee9ng d\u1ee5ng t\u1eeb c\u00e1ch h\u01b0\u1edbng d\u1eabn nh\u1eadn th\u1ee9c \u0111\u1ec3 thay \u0111\u1ed5i h\u00e0nh vi, th\u01b0\u1eddng \u00e1p d\u1ee5ng khi tr\u1ecb li\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m.<\/p>\n
Nghi\u00ean c\u1ee9u m\u1edbi \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed y khoa BMJ Journal for Medical Humanities, \u0111\u00e3 so s\u00e1nh \u201cvi\u1ec7c \u0111\u1ecdc s\u00e1ch chung nhau\u201d v\u1edbi CBT, nh\u01b0 m\u1ed9t c\u00e1ch ch\u1eefa ch\u1ee9ng \u0111au kinh ni\u00ean.<\/p>\n
\u0110au kinh ni\u00ean \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a l\u00e0 \u0111au k\u00e9o d\u00e0i h\u01a1n 6 th\u00e1ng, v\u00e0 g\u00e2y ra nh\u1eefng kh\u00f3 ch\u1ecbu v\u1ec1 c\u1ea3m th\u1ecd c\u00f3 li\u00ean h\u1ec7 t\u1edbi h\u01b0 ho\u1ea1i c\u00e1c m\u00f4 th\u1ef1c s\u1ef1 \u0111\u00e3 t\u1ed5n th\u01b0\u01a1ng hay c\u00f3 th\u1ec3 t\u1ed5n th\u01b0\u01a1ng. Th\u01b0\u1eddng, c\u01a1n \u0111au nh\u1eadn ra t\u1eeb c\u00e1c t\u1ebf b\u00e0o chuy\u00ean bi\u1ec7t trong c\u01a1 th\u1ec3, v\u00e0 c\u00e1c ch\u1ea5n \u0111\u1ed9ng chuy\u1ec1n l\u00ean h\u1ec7 th\u1ed1ng th\u1ea7n kinh t\u1edbi n\u00e3o b\u1ed9.<\/p>\n
\u0110\u1ecdc s\u00e1ch chung nhau (shared reading) th\u01b0\u1eddng gi\u00fap nhi\u1ec1u ng\u01b0\u1eddi bi ch\u1ee9ng \u0111au kinh ni\u00ean kh\u00f4ng ch\u1eefa \u0111\u01b0\u1ee3c, nh\u01b0 ng\u01b0\u1eddi trong t\u00f9 hay b\u1ecb b\u1ec7nh th\u1ea7n kinh. C\u00e1c nh\u00f3m nh\u1ecf s\u1ebd g\u1eb7p h\u00e0ng tu\u1ea7n \u0111\u1ec3 \u0111\u1ecdc s\u00e1ch v\u0103n ch\u01b0\u01a1ng. Ng\u01b0\u1eddi tham d\u1ef1 th\u01b0\u1eddng xuy\u00ean ng\u1eebng \u0111\u1ec3 th\u1ea3o lu\u1eadn v\u1ec1 c\u00e1c suy ngh\u0129 v\u1ec1 s\u00e1ch n\u00e0y, hay l\u00e0 c\u00e1ch n\u00e0o n\u00f3 li\u00ean h\u1ec7 t\u1edbi \u0111\u1eddi th\u1ef1c c\u1ee7a h\u1ecd. N\u1ebfu nh\u00ecn theo Thi\u1ec1n T\u00f4ng, \u0111\u00f3 l\u00e0 c\u00e1ch n\u01b0\u01a1ng v\u00e0o \u00fd th\u1ee9c \u0111\u1ec3 gi\u1ea3m \u0111au, v\u00ec khi \u0111\u1ecdc s\u00e1ch v\u00e0 th\u1ea3o lu\u1eadn v\u1ec1 s\u00e1ch, ngh\u0129a l\u00e0 v\u1eadn d\u1ee5ng t\u1edbi c\u00f4ng n\u0103ng \u00fd th\u1ee9c.<\/p>\n
N\u1ebfu nh\u01b0 th\u1ebf, l\u00e0m th\u01a1 c\u0169ng s\u1ebd gi\u1ea3m \u0111au? \u0110\u00fang nh\u01b0 th\u1ebf. \u0110\u00f3 l\u00e0 tr\u01b0\u1eddng h\u1ee3p c\u1ee7a Maya Angelou, m\u1ed9t nh\u00e0 th\u01a1 l\u1edbn c\u1ee7a Hoa K\u1ef3. V\u00e0o n\u0103m 7 tu\u1ed5i, Angelou b\u1ecb m\u1ed9t ng\u01b0\u1eddi \u0111\u00e0n \u00f4ng t\u00ean l\u00e0 Freeman hi\u1ebfp d\u00e2m. C\u00f4 b\u00e9 t\u1eeb \u0111\u00f3 tr\u1ea3i qua 5 n\u0103m im l\u1eb7ng v\u00ec n\u1ed7i \u0111au \u0111\u1edbn kinh ho\u00e0ng, v\u00e0 c\u0169ng v\u00ec h\u00ecnh \u1ea3nh t\u00ean hung th\u1ee7 \u0111\u00f3 b\u1ecb c\u00e1c b\u00e1c, c\u00e1c ch\u00fa c\u1ee7a c\u00f4 tr\u1ea3 th\u00f9 b\u1eb1ng c\u00e1ch \u0111\u00e1 v\u00e0 \u0111\u1ea1p t\u1edbi ch\u1ebft. C\u00f4 kh\u00f4ng n\u00f3i ra l\u1eddi, v\u00ec c\u00f3 nh\u01b0 nghe l\u1eddi c\u00f4 n\u00f3i c\u00f3 kh\u1ea3 n\u0103ng gi\u1ebft ng\u01b0\u1eddi. Cho t\u1edbi khi g\u1eb7p c\u00f4 gi\u00e1o Bertha Flowers v\u00e0 \u0111\u01b0\u1ee3c d\u1ea1y c\u00e1ch l\u00e0m th\u01a1 \u0111\u1ec3 b\u00e0y t\u1ecf c\u1ea3m x\u00fac. Thi ca l\u00e0 m\u1ed9t ph\u1ea7n l\u00e0m h\u1ed3i ph\u1ee5c s\u1ef1 b\u00ecnh th\u01b0\u1eddng cho ti\u1ebfng n\u00f3i c\u1ee7a c\u00f4 b\u00e9. V\u00e0 r\u1ed3i Maya Angelou tr\u1edf th\u00e0nh m\u1ed9t nh\u00e0 th\u01a1 l\u1edbn c\u1ee7a Hoa K\u1ef3.<\/p>\n
![\"Thi\u1ec1n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/Thien-nhu-phap-giam-dau.jpg\" "\\"Thi\u1ec1n")
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Theo th\u1ed1ng k\u00ea c\u1ee7a vi\u1ec7n Institute of Medicine of the National Academies, c\u00f3 100 tri\u1ec7u ng\u01b0\u1eddi M\u1ef9 \u0111ang b\u1ecb ch\u1ee9ng \u0111au nh\u1ee9c kinh ni\u00ean.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u m\u1edbi, c\u00f3 k\u1ebft qu\u1ea3 \u0111\u0103ng tr\u00ean b\u00e1o Bel Marra Health h\u00f4m 2\/3\/2017 cho th\u1ea5y li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng (Light therapy) c\u00f3 th\u1ec3 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ch\u1eefa tr\u1ecb \u0111au nh\u1ee9c kinh ni\u00ean.<\/p>\n
C\u00e1c nh\u00e0 khoa h\u1ecdc t\u1eeb \u0111\u1ea1i h\u1ecdc University of Arizona lo\u1ea1i \u0111\u00e8n LED xanh l\u00e1 c\u00e2y (green light-emitting diodes) c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ee9ng \u0111au kinh ni\u00ean. K\u1ebft qu\u1ea3 nghi\u00ean c\u1ee9u n\u00e0y in tr\u00ean \u1ea5n b\u1ea3n th\u00e1ng 2\/2017 c\u1ee7a t\u1ea1p ch\u00ed Pain.<\/p>\n
Nghi\u00ean c\u1ee9u n\u00e0y \u0111\u00e3 cho th\u1ea5y th\u00e0nh c\u00f4ng tr\u00ean lo\u00e0i chu\u1ed9t. Tuy nhi\u00ean, nh\u00e0 nghi\u00ean c\u1ee9u cao c\u1ea5p Rajesh Khanna trong nh\u00f3m n\u00e0y khi gi\u1ea3i th\u00edch v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p n\u00e0y, n\u00f3i r\u1eb1ng v\u1eabn ch\u01b0a th\u1ec3 bi\u1ebft ch\u00ednh x\u00e1c v\u00ec sao \u00e1nh \u0111\u00e8n xanh l\u00e1 c\u00e2y LED c\u00f3 th\u1ec3 l\u00e0m chu\u1ed9t gi\u1ea3m \u0111au, v\u00e0 c\u0169ng c\u1ea7n th\u00eam nghi\u00ean c\u1ee9u xem li\u1ec7u ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 \u1ee9ng d\u1ee5ng th\u00e0nh c\u00f4ng v\u1edbi ng\u01b0\u1eddi hay kh\u00f4ng.<\/p>\n
Th\u1ef1c t\u1ebf, kh\u1ecfi c\u1ea7n suy ngh\u0129 v\u1ec1 chu\u1ed9t b\u1ea1ch v\u00e0 kh\u1ecfi c\u1ea7n t\u1ed1n ti\u1ec1n v\u1edbi \u0111\u00e8n, v\u1edbi \u0111i\u1ec7n\u2026 b\u1ea1n c\u00f3 th\u1ec3 b\u01b0\u1edbc ra gi\u1eefa c\u00f4ng vi\u00ean, hay v\u00e0o g\u00f3c r\u1eebng\u2026 v\u00e0 s\u1ebd th\u1ea5y m\u00e0u xanh l\u00e1 c\u00e2y l\u00e0m d\u1ecbu c\u01a1n \u0111au.<\/p>\n
B\u1ea3n h\u01b0\u1edbng d\u1eabn m\u1edbi t\u1eeb American College of Physicians n\u00f3i r\u1eb1ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au l\u01b0ng, tr\u01b0\u1edbc ti\u00ean l\u00e0 \u00e1p d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p kh\u00f4ng d\u00f9ng thu\u1ed1c.<\/p>\n
B\u1ea3n tin c\u1ee7a \u0111\u00e0i WVLT ghi hi\u1ec7u qu\u1ea3 t\u1eeb c\u00e1ch t\u1eadp yoga, theo l\u1eddi c\u1ee7a anh Jay Dee Clayton.<\/p>\n
Anh n\u00f3i, \u201cH\u1ec5 b\u1ea5t k\u1ef3 khi n\u00e0o t\u00f4i c\u1ea3m th\u1ea5y c\u00f3 m\u1ed9t ch\u00fat \u0111au, t\u00f4i li\u1ec1n du\u1ed7i \u0111\u1ea7u g\u1ed1i ra, v\u00e0 tr\u1ea3i d\u00e0i cho gi\u00e3n khu v\u1ef1c \u0111ang \u0111au. Th\u1ebf l\u00e0 h\u1ebft \u0111au.\u201d<\/p>\n
Anh k\u1ec3, h\u1ed3i m\u1edbi gi\u1ea3i ph\u1eabu xong, anh u\u1ed1ng thu\u1ed1c, nh\u01b0ng r\u1ed3i th\u1ea5y \u0111\u1ea7u c\u0103ng nh\u01b0 bong b\u00f3ng, n\u00ean ph\u1ea3i t\u00ecm c\u00e1ch n\u00e0o \u0111\u1ec3 kh\u1ecfi u\u1ed1ng thu\u1ed1c gi\u1ea3m \u0111au.<\/p>\n
Tr\u01b0\u1eddng h\u1ee3p c\u00f4 Cecelia Aurand, ban \u0111\u1ea7u, sau gi\u1ea3i ph\u1eabu l\u00e0 u\u1ed1ng thu\u1ed1c gi\u1ea3m \u0111au, nh\u01b0ng t\u00e1c d\u1ee5ng thu\u1ed1c kh\u00f4ng k\u00e9o d\u00e0i, n\u00ean c\u00f4 \u0111i ch\u00e2m c\u1ee9u v\u00e0 c\u00f4 n\u00f3i c\u00f3 t\u00e1c d\u1ee5ng t\u1ee9c kh\u1eafc, ch\u1ec9 sau ba l\u1ea7n l\u00e0 \u0111i b\u1ed9 b\u00ecnh th\u01b0\u1eddng.<\/p>\n
B\u1ea3n tin WVLT ghi r\u1eb1ng, b\u1ea3n h\u01b0\u1edbng d\u1eabn m\u1edbi c\u1ee7a American College of Physicians khuy\u00ean r\u1eb1ng \u0111\u1ed1i v\u1edbi ch\u1ee9ng \u0111au l\u01b0ng, tr\u01b0\u1edbc ti\u00ean n\u00ean d\u00f9ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p kh\u00f4ng d\u00f9ng thu\u1ed1c. V\u1edbi c\u01a1n \u0111au k\u00e9o d\u00e0i ch\u01b0a t\u1edbi 3 th\u00e1ng, n\u00ean th\u1eed c\u00e1ch d\u00f9ng t\u1ea5m b\u0103ng gi\u1eef h\u01a1i n\u00f3ng, hay massage, hay ch\u00e2m c\u1ee9u, hay \u0111i\u1ec1u ch\u1ec9nh c\u1ed9t x\u01b0\u01a1ng s\u1ed1ng. Nh\u01b0 th\u1ebf, v\u1eeba r\u1ebb ti\u1ec1n, v\u1eeba kh\u00f4ng nguy hi\u1ec3m nh\u01b0 thu\u1ed1c gi\u1ea3m \u0111au c\u00f3 ch\u1ea5t g\u00e2y nghi\u1ec7n.<\/p>\n
\u0110\u1ed1i v\u1edbi c\u01a1n \u0111au k\u00e9o d\u00e0i h\u01a1n 3 th\u00e1ng, n\u00ean t\u1eadp th\u00eam th\u1ec3 d\u1ee5c gi\u00e3n ng\u01b0\u1eddi (nh\u01b0 b\u01a1i, yoga), th\u1ec3 d\u1ee5c t\u0103ng l\u1ef1c (nh\u01b0 c\u1eed t\u1ea1), Tai chi (t\u1ee9c Th\u00e1i C\u1ef1c Quy\u1ec1n), Yoga, ch\u00e2m c\u1ee9u v\u00e0 k\u1ef9 thu\u1eadt thi\u1ec1n ch\u00e1nh ni\u1ec7m t\u1ec9nh gi\u00e1c (mindfulness).<\/p>\n
N\u1ebfu t\u1ea5t c\u1ea3 c\u00e1c c\u00e1ch \u0111\u00f3 kh\u00f4ng gi\u1ea3m \u0111au \u0111\u01b0\u1ee3c, n\u00ean x\u00e9t tr\u01b0\u1edbc ti\u00ean l\u00e0 lo\u1ea1i thu\u1ed1c kh\u00f4ng g\u00e2y ph\u1ea3n \u1ee9ng kh\u00f3 ch\u1ecbu nh\u01b0 thu\u1ed1c c\u00f3 ch\u1ea5t ibuprofen, sau \u0111\u00f3 m\u1edbi n\u00ean x\u00e9t t\u1edbi lo\u1ea1i thu\u1ed1c c\u00f3 th\u1ec3 l\u00e0m t\u00ea d\u00e2y th\u1ea7n kinh v\u1ec1 \u0111au, nh\u01b0 thu\u1ed1c gi\u1ea3m \u0111au c\u00f3 ch\u1ea5t tramadol hay duloxetine.<\/p>\n
C\u00e1ch l\u00e0m gi\u1ea3m \u0111au c\u0169ng l\u00e0 th\u1ec3 d\u1ee5c: cu\u1ed9c nghi\u00ean c\u1ee9u t\u1eeb c\u00e1c nh\u00e0 khoa h\u1ecdc \u1edf University of Rochester Medical Center t\u1ea1i Rochester, New York, cho th\u1ea5y th\u1ec3 d\u1ee5c t\u1ed1t h\u01a1n u\u1ed1ng thu\u1ed1c, \u0111\u1ed1i v\u1edbi b\u1ec7nh nh\u00e2n ung th\u01b0 b\u1ecb c\u1ea3m gi\u00e1c ki\u1ec7t s\u1ee9c. Nghi\u00ean c\u1ee9u n\u00e0y d\u1ef1a v\u00e0o 113 cu\u1ed9c nghi\u00ean c\u1ee9u tr\u01b0\u1edbc \u0111\u00f3, li\u00ean h\u1ec7 h\u01a1n 11,500 b\u1ec7nh nh\u00e2n ung th\u01b0 b\u1ecb ch\u1ee9ng ki\u1ec7t s\u1ee9c, m\u1ec7t m\u1ecfi th\u01b0\u1eddng tr\u1ef1c. C\u00e1c b\u1ec7nh nh\u00e2n \u0111\u01b0\u1ee3c chia nh\u00f3m b\u1ea5t k\u1ef3 \u0111\u1ec3 ch\u1eefa tr\u1ecb ch\u1ee9ng ki\u1ec7t s\u1ee9c b\u1eb1ng th\u1ec3 d\u1ee5c, ho\u1eb7c b\u1eb1ng li\u1ec7u ph\u00e1p t\u00e2m l\u00fd (psychotherapy), hay c\u1ea3 hai, hay v\u1edbi thu\u1ed1c.<\/p>\n
Th\u1ec3 d\u1ee5c v\u00e0 li\u1ec7u ph\u00e1p t\u00e2m l\u00fd c\u00f3 t\u00e1c d\u1ee5ng t\u1eeb 26% t\u1edbi 30% gi\u1ea3m ki\u1ec7t s\u1ee9c trong khi v\u00e0 sau khi ch\u1eefa tr\u1ecb ung th\u01b0, theo nghi\u00ean c\u1ee9u n\u00e0y. Tuy nhi\u00ean, thu\u1ed1c ch\u1ec9 gi\u00fap gi\u1ea3m 9% tr\u01b0\u1eddng h\u1ee3p ki\u1ec7t s\u1ee9c.<\/p>\n
Nhi\u1ec1u cu\u1ed9c nghi\u00ean c\u1ee9u cho th\u1ea5y thi\u1ec1n t\u1eadp gi\u00fap gi\u1ea3m \u0111au \u0111\u1edbn.<\/strong><\/span><\/p>\n Cu\u1ed9c nghi\u00ean c\u1ee9u c\u1ee7a c\u00e1c nh\u00e0 khoa h\u1ecdc \u1edf Group Health Cooperative, Seattle, v\u00e0 University of Washington, Seattle, \u0111\u00e3 ch\u1ecdn b\u1ea5t k\u1ef3 342 ng\u01b0\u1eddi tu\u1ed5i t\u1eeb 20 t\u1edbi 70, t\u1ea5t c\u1ea3 \u0111\u1ec1u b\u1ecb \u0111au l\u01b0ng th\u01b0\u1eddng tr\u1ef1c trong m\u1ed9t n\u0103m qua. Chia l\u00e0m 2 nh\u00f3m, trong m\u1ed9t n\u0103m, nh\u00f3m \u0111\u1ea7u \u0111\u01b0\u1ee3c ch\u1eefa tr\u1ecb theo ch\u0103m s\u00f3c ti\u00eau chu\u1ea9n b\u1ec7nh vi\u1ec7n cho ch\u1ee9ng \u0111au l\u01b0ng ph\u00eda d\u01b0\u1edbi trong m\u1ed9t n\u0103m. Nh\u00f3m th\u1ee9 nh\u00ec ho\u1eb7c l\u00e0 t\u1eadp thi\u1ec1n ch\u00e1nh ni\u1ec7m th\u01b0 gi\u00e3n, ho\u1eb7c ch\u1eefa b\u1eb1ng CBT \u0111\u1ec3 gi\u1ea3m \u0111au. Nh\u00f3m th\u1ee9 nh\u00ec t\u1eadp trong 2 gi\u1edd m\u1ed7i tu\u1ea7n.<\/p>\n T\u1edbi tu\u1ea7n th\u1ee9 26 v\u00e0 tu\u1ea7n th\u1ee9 52, nh\u00f3m th\u1ee9 nh\u00ec n\u00f3i c\u00f3 gi\u1ea3m \u0111au so v\u1edbi nh\u00f3m th\u1ee9 nh\u1ea5t. Nh\u01b0ng trong nh\u00f3m th\u1ee9 nh\u00ec, ng\u01b0\u1eddi \u00e1p d\u1ee5ng CBT kh\u00f4ng th\u1ea5y c\u1ea3i thi\u1ec7n qu\u00e1 6 th\u00e1ng. Trong khi ng\u01b0\u1eddi t\u1eadp thi\u1ec1n, v\u1eabn th\u1ea5y c\u1ea3i thi\u1ec7n m\u1ed9t n\u0103m sau.<\/p>\n Thi\u1ec1n t\u1eadp nh\u01b0 th\u1ebf c\u00f3 th\u1ec3 gi\u1ea3m \u0111au b\u1eb1ng c\u00e1ch gi\u00fap b\u1ec7nh nh\u00e2n t\u1eadp trung v\u00e0o s\u1ef1 t\u0129nh l\u1eb7ng h\u01a1n. V\u1edbi ng\u01b0\u1eddi thi\u1ec1n t\u1eadp, b\u1eafp th\u1ecbt gi\u1ea3m c\u0103ng th\u1eb3ng, nh\u1ecbp tim ch\u1eadm l\u1ea1i, h\u01a1i th\u1edf nh\u1eb9 nh\u00e0ng v\u00e0 s\u00e2u h\u01a1n, v\u00e0 t\u1ea5t c\u1ea3 d\u1eabn t\u1edbi \u1ea3nh h\u01b0\u1edfng l\u00e0m gi\u1ea3m \u0111au. V\u00e0 ti\u1ec7n d\u1ee5ng l\u00e0 c\u00f3 th\u1ec3 t\u1eadp \u1edf m\u1ecdi n\u01a1i, \u1edf b\u1ec7nh vi\u1ec7n hay \u1edf nh\u00e0, ng\u1ed3i tr\u00ean gh\u1ebf hay n\u1eb1m du\u1ed7i tr\u00ean s\u00e0n, gi\u1ea3m \u0111au m\u00e0 kh\u00f4ng c\u1ea7n thu\u1ed1c an th\u1ea7n.<\/p>\n T\u1edbi \u0111\u00e2y, c\u00e2u h\u1ecfi l\u00e0, n\u00ean h\u01b0\u1edbng d\u1eabn b\u1ec7nh nh\u00e2n t\u1eadp thi\u1ec1n nh\u01b0 th\u1ebf n\u00e0o? Gi\u1ea3 s\u1eed, b\u1ea1n c\u00f3 ba hay m\u1eb9 b\u1ec7nh, hay anh ch\u1ecb g\u1eb7p ch\u1ee9ng \u0111au nh\u1ee9c. Hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 b\u1ea1n mu\u1ed1n h\u01b0\u1edbng d\u1eabn c\u1ea3 nh\u00e0 nhi\u1ec1u ng\u01b0\u1eddi, hay m\u1ed9t nh\u00f3m b\u1ec7nh nh\u00e2n trong kh\u00f3a thi\u1ec1n t\u1eadp bu\u1ed5i t\u1ed1i, hay bu\u1ed5i s\u00e1ng. Sau \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 d\u1ea7n d\u1ea7n c\u1ea3m th\u1ecd s\u1ebd th\u1ea5y gi\u1ea3m \u0111au nh\u1ee9c, t\u1ed5ng h\u1ee3p t\u1eeb nhi\u1ec1u b\u1ea3n v\u0103n \u201cguided meditation\u201d kh\u00e1c nhau, v\u00e0 kh\u00f4ng c\u00f3 t\u00ednh t\u00f4ng ph\u00e1i, k\u1ec3 c\u1ea3 kh\u00f4ng c\u00f3 t\u00ednh t\u00f4n gi\u00e1o (v\u00ec tr\u01b0\u1eddng c\u00f4ng v\u00e0 b\u1ec7nh vi\u1ec7n c\u00f4ng Hoa K\u1ef3 kh\u00f4ng nghi\u00eang \u0111\u01b0\u1ee3c v\u1ec1 t\u00f4n gi\u00e1o n\u00e0o).<\/p>\n Ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn n\u00f3i th\u1eadt ch\u1eadm, gi\u1ecdng d\u1ecbu d\u00e0ng, cho c\u1ea3 nh\u00e0 hay nh\u00f3m b\u1ec7nh nh\u00e2n \u0111\u1ee7 nghe, c\u00f3 l\u00fac c\u00f3 th\u1ec3 ng\u01b0ng m\u1ed9t th\u1eddi gian:<\/strong><\/p>\n \u201cXin m\u1eddi t\u1ea5t c\u1ea3 ng\u1ed3i tr\u00ean gh\u1ebf, th\u1eb3ng l\u01b0ng. C\u0169ng c\u00f3 th\u1ec3 n\u1eb1m du\u1ed7i ra. M\u1eaft nh\u1eafm nh\u1eb9 nh\u00e0ng, hay m\u1edf m\u1ed9t ch\u00fat, \u0111\u1ec3 t\u1ef1 nhi\u00ean, tho\u1ea3i m\u00e1i. H\u00e3y \u0111\u1ecdc m\u1ed9t c\u00e2u trong \u0111\u1ea7u, r\u1eb1ng xin nguy\u1ec7n cho m\u1ecdi ng\u01b0\u1eddi h\u1ea1nh ph\u00fac. R\u1ed3i \u0111\u1eebng ngh\u0129 ng\u1ee3i g\u00ec n\u1eefa, h\u00e3y th\u1edf d\u1ecbu d\u00e0ng, r\u1ea5t d\u1ecbu d\u00e0ng, h\u01a1i d\u00e0i ng\u1eafn sao cho t\u1ef1 nhi\u00ean l\u00e0 \u0111\u01b0\u1ee3c. Ch\u00fa t\u00e2m v\u00e0o h\u01a1i th\u1edf v\u00e0o ra nh\u1eb9 nh\u00e0ng. Khi t\u00e2m ch\u1ee3t ngh\u0129 t\u1edbi chuy\u1ec7n kh\u00e1c, h\u00e3y ch\u00fa t\u00e2m l\u1ea1i h\u01a1i th\u1edf. Bu\u00f4ng h\u1ebft t\u1ea5t c\u1ea3 vui bu\u1ed3n, t\u1ea5t c\u1ea3 k\u00fd \u1ee9c, t\u1ea5t c\u1ea3 th\u1ebf gi\u1edbi chung quanh, kh\u00f4ng ph\u00e1n \u0111o\u00e1n hay d\u1edf \u0111\u00fang sai g\u00ec n\u1eefa, ch\u1ec9 ch\u00fa t\u00e2m th\u1edf d\u1ecbu d\u00e0ng. N\u1ebfu th\u1ea5y \u0111au n\u01a1i n\u00e0o, hay ng\u1ee9a n\u01a1i n\u00e0o, h\u00e3y gi\u1eef c\u1ea3m th\u1ecd v\u1ec1 \u0111au n\u01a1i \u0111\u00f3, r\u1ed3i nghi\u00eang m\u1ed9t ch\u00fat hay g\u00e3i nh\u1eb9 cho \u0111\u1ee1 \u0111au, \u0111\u1ee1 ng\u1ee9a\u2026 Th\u1edf nh\u1eb9 nh\u00e0ng\u2026 c\u1ea3m nh\u1eadn h\u01a1i th\u1edf nh\u01b0 th\u1ebf trong n\u0103m ph\u00fat. D\u1ecbu d\u00e0ng ch\u00fa t\u00e2m v\u00e0o c\u1ea3m th\u1ecd. Kh\u00f4ng c\u00f3 g\u00ec \u0111\u1ec3 c\u1ed1 g\u1eafng hay mong \u0111\u1ee3i. H\u00e3y \u0111\u1ec3 c\u00e1c ph\u00e1p nh\u01b0 th\u1ebf l\u00e0 nh\u01b0 th\u1ebf. Nh\u1edb gi\u1eef c\u1ea3m th\u1ecd to\u00e0n th\u00e2n th\u01b0 gi\u00e3n. B\u00e2y gi\u1edd ch\u00fa t\u00e2m v\u00e0o hai b\u00e0n ch\u00e2n, h\u00e3y c\u1ea3m nh\u1eadn b\u00e0n ch\u00e2n \u0111ang ch\u1ea1m s\u00e0n nh\u00e0 hay ch\u1ea1m m\u1ec1n. D\u00f9 l\u00e0 c\u1ea3m th\u1ecd l\u1ea1nh, \u1ea5m, hay n\u00f3ng\u2026 th\u00ec k\u1ec7, c\u1ee9 c\u1ea3m th\u1ecd t\u1ef1 nhi\u00ean. V\u1eabn th\u1edf nh\u1eb9 nh\u00e0ng, sau v\u00e0i ph\u00fat, ch\u00fa t\u00e2m v\u00e0o hai c\u1eb3ng ch\u00e2n. T\u01b0\u01a1ng t\u1ef1, d\u00f9 c\u1ea3m th\u1ecd l\u1ea1nh, \u1ea5m, hay n\u00f3ng\u2026 th\u00ec k\u1ec7, c\u1ee9 c\u1ea3m th\u1ecd t\u1ef1 nhi\u00ean. V\u00e0i ph\u00fat sau, ch\u00fa t\u00e2m v\u00e0o hai b\u1eafp \u0111\u00f9i. R\u1ed3i ch\u00fa t\u00e2m ph\u00eda sau m\u00f4ng, r\u1ed3i ch\u00fa t\u00e2m t\u1edbi b\u1ee5ng, r\u1ed3i t\u1edbi ng\u1ef1c, r\u1ed3i t\u1edbi hai b\u00e0n tay, hai c\u00e1nh tay, t\u1edbi c\u1ed5, t\u1edbi m\u1eb7t, t\u1edbi \u0111\u1ec9nh \u0111\u1ea7u\u2026 Lu\u00f4n lu\u00f4n gi\u1eef h\u01a1i th\u1edf nh\u1eb9 nh\u00e0ng. R\u1ed3i gi\u1eef c\u1ea3m gi\u00e1c nh\u01b0 h\u01a1i th\u1edf v\u00e0o to\u00e0n th\u00e2n, ng\u1ea5m v\u00e0o l\u00e0n da, th\u1edf t\u1ef1 nhi\u00ean nh\u01b0 em b\u00e9 trong n\u00f4i. H\u1ebft gi\u1edd thi\u1ec1n r\u1ed3i, xin nh\u1eb9 nh\u00e0ng c\u1eed \u0111\u1ed9ng, c\u1eed \u0111\u1ed9ng nh\u1eb9 hai tay, xoa m\u1eb7t hay nghi\u00eang ng\u01b0\u1eddi. Khi \u0111\u1ee9ng d\u1eady, h\u00e3y gi\u1eef c\u1ea3m th\u1ecd h\u01a1i th\u1edf d\u1ecbu d\u00e0ng nh\u01b0 h\u1ed3i n\u00e3y \u0111ang ng\u1ed3i hay n\u1eb1m, v\u00e0 su\u1ed1t ng\u00e0y v\u1eabn gi\u1eef t\u1ec9nh gi\u00e1c trong m\u1ecdi c\u1eed ch\u1ec9 di \u0111\u1ee9ng n\u1eb1m ng\u1ed3i\u2026\u201d<\/p>\n T\u1ea5t c\u1ea3 c\u00e1c ph\u00e1p thi\u1ec1n t\u01b0\u01a1ng t\u1ef1 c\u00f3 th\u1ec3 g\u1eb7p tr\u00ean YouTube, g\u00f5 ch\u1eef \u201cguided meditation\u201d s\u1ebd \u0111\u01b0\u1ee3c nghe h\u01b0\u1edbng d\u1eabn b\u1eb1ng ti\u1ebfng Anh. Tuy nhi\u00ean, tr\u00ean m\u1ea1ng s\u1ebd c\u00f3 nhi\u1ec1u d\u1ecb bi\u1ec7t thi\u1ec1n t\u1eadp t\u1eeb nhi\u1ec1u t\u00f4n gi\u00e1o kh\u00e1c. Tr\u01b0\u1edbc \u0111\u00f3, n\u00ean \u0111\u1ecdc th\u1eadt nhi\u1ec1u, \u0111\u1ec3 s\u1ebd ch\u1ecdn \u0111\u00fang nh\u1eefng g\u00ec m\u00ecnh mu\u1ed1n.<\/p>\n Tr\u01b0\u1eddng h\u1ee3p ng\u1edd v\u1ef1c, kh\u00f4ng r\u00f5 ch\u00e1nh t\u00e0, h\u00e3y n\u00ean nh\u1edb 4 ch\u1eef: \u01b0ng v\u00f4 s\u1edf tr\u1ee5\u2026 Ngh\u0129a l\u00e0, kh\u00f4ng d\u00ednh t\u00e2m v\u00e0o b\u1ea5t k\u1ef3 ph\u00e1p n\u00e0o, d\u00f9 l\u00e0 s\u1eafc thanh h\u01b0\u01a1ng v\u1ecb x\u00fac ph\u00e1p. K\u1ec3 c\u1ea3, kh\u00f4ng d\u00ednh v\u00e0o C\u00f3, kh\u00f4ng d\u00ednh v\u00e0o Kh\u00f4ng, c\u0169ng kh\u00f4ng d\u00ednh v\u00e0o ch\u1eb7ng gi\u1eefa, v\u00e0 kh\u00f4ng d\u00ednh v\u00e0o h\u00f4m qua, ng\u00e0y mai, h\u00f4m nay\u2026 V\u00e0 h\u00e3y \u0111\u01a1n gi\u1ea3n: t\u1ec9nh t\u1ec9nh, l\u1eb7ng l\u1eb7ng.<\/p>\n Tuy nhi\u00ean, \u0111\u00e3 mang b\u1ec7nh, ho\u1ea1t \u0111\u1ed9ng hay th\u1ef1c t\u1eadp s\u1ebd h\u1ea1n ch\u1ebf. C\u1ea7n ki\u00ean nh\u1eabn. V\u00e0 n\u00ean d\u00f9ng nhi\u1ec1u li\u1ec7u ph\u00e1p t\u00f9y nghi, nh\u01b0 \u0111\u1ecdc s\u00e1ch, l\u00e0m th\u01a1, \u0111i b\u1ed9, g\u1ea7n thi\u00ean nhi\u00ean (m\u00e0u xanh), th\u1ec3 d\u1ee5c nh\u1eb9, thi\u1ec1n t\u1eadp\u2026<\/p>\n