X . . .

STRESS

Khng c stress c l con ngi cng khng th tn ti. Th nhng, vt ngng n mt mc no th con ngi cngkhng th tn ti, bi chnh stress gy ra nhiu th bnh v th cht v tm thn, nn rt cn bit cch x stress trong cuc sng y cng thng, u lo hin nay. Stress l mt phn ng bo v, khi c th b mt mi e da, mi nguy him xy n cho n. Ngi ta gi n l phn ng (hay p ng) chin u

hoc b chy (fight or flight response), ngha l trong tnh hung , ch c hai cch chn la: chin u sinh tn hoc b chy sinh tn! Lc , c th phi huy ng ton lc i ph. No thy s ra lnh tit cc kch thch t cn thit, no adrnaline, no norepinephrine, cortisol t vo mu. Tim p nhanh bm mu v cc c bp ln, phi hn hn tng tc bm oxy, ng huyt vt ln cao nhm tng cng khn cp nng lng, ng t mt n to nhn cho r, tai vnh ln, mi phng ra Tm li, mi th u phi trong t th sn sng. Trong lc cc mch mu ln chuyn mu n cc bp c th mch mu nh ngoi bin co tht li, nu c b thng th mu cng khng b mt nhiu V th m ngi b stress thng mt my ti ngt, xanh l, tay chn cng! Stress cp tnh c nhng phn ng mnh hn ta tng. Mt ngi ang ng trc chung cp, thy cp sng chung th phn, nc tiu te ra m khng hay, tay chn bn rn, ngt xu. Nguy c qua i, him ha chm dt th mi th li tr v trt t c. Tim p chm li, hi th iu ha, bp c bung x. Nu s e da khng mnh lit nhng c dn dp, ht lp ny ti lp khc, n mt lc vt qu mc chu ng gi l mt b th s to

ra nhng hiu ng m thm gy tc hi khng lng c ln th cht v tm thn ca ta. Thi i ngy nay, con ngi t c dp chin u mt mt mt cn trc th d hay trc hn tn mi n nh xa. Nhng con ngi ngy nay li phi thng xuyn i u vi nhng hn tn mi n cn nguy him hn, kiu b ngoi thn tht ni ci / b trong nham him git ngi khng dao. Stress vt qua ngng lc no khng hay v dn ti v s bnh tt m bc s cng phi b tay, nh gn cho nhng ci tn m h nh ri lon chc nng, mt mi kinh nin, ri lon thn kinh thc vt i hc Y khoa Harvard c tnh c t 60%- 90% bnh nhn ( M) tm n bc s l do stress. Stress lin quan n rt nhiu bnh l nh nhi mu c tim, tng huyt p, tiu ng, suyn, au nhc kinh nin, mt ng, d ng, nhc u, au tht lng, mt s bnh ngoi da, ung th, tai nn thng tch, t t, trm cm, gim min dch v.v Tm li l rt phc tp. Bc s nu khng quan tm ng mc au u cha th ch cha c triu chng bn ngoi cn ci gc su thm bn trong l stress vn khng c gii ta, bnh vn c lun qun loanh quanh , chuyn t bnh ny qua bnh khc, v do , cht lng cuc sng b gim st r rt! Nhiu khi ta tng cholesterol xu tng cao trong mu l do thc n, nhng khng

phi, do stress nhiu hn! Tiu ng tng do n nhiu cht ngt, thc ra do stress nhiu hn. Ta thy i sng cng cng thng, bnh tiu ng cng pht trin mnh!. nc ta mi my nm trc, tiu ng ch lai rai, by gi th nm sau cao hn nm trc, lan trn c thnh th ln nng thn! Cc nghin cu trn th gii cng cho thy vo thi k khng hong kinh t, ngi lm vic nhng khu vc d b sa thi th cht vi tim mch, tai bin mch mu no cao gp i cc khu vc khc! Stress thay i t ngi ny sang ngi khc. Cng mt s vic, vi ngi ny th ni in ln cn vi ngi kia ch l mt tr ci, vi ngi ny l c mt s sp , vi ngi kia l mt bi hc Cng l con ng b vin ngoi h Vng, cng sm sa b hnh chi xun, m Thy Kiu th khc st mt, th than, nm mng, lm mi khc oan trng y nc mt trong khi Thy Vn ngc nhin sao ch mnh k cc vy! Hn l bn trong Thy Kiu c ci g khc vi Thy Vn, bi bn ngoi th c hai u mi phn vn mi c! Ngi d b stress l ngi thng c tnh qu lo lng, cu ton, hay t ch trch, thiu quyt on, hay do d Nu b thm sc p t bn ngoi th d suy sp, d b vt ngng! Nhiu hc sinh hc gii m thi rt cho l hc ti thi phn mt phn chnh

l do stress! Gia nh k vng nhiu qu, to mt p lc v hnh, khin em khng cn l chnh mnh na! Nhng du hiu sm nhn bit stress l c vn v tr nh nh hay qun, mt nh hng, thng hoang mang V cm xc th d dao ng, bt rt, d b kch ng, tm tnh bt thng, hay cu gt, lc no cng c cm gic b trn ngp, rt kh tm c s th gin. Trong lc ngh ngi m vn c lo lng, thm ch cn lo lng nhiu hn! Cc triu chng v th cht d nhn ra nh nhc u, au lng, ri lon tiu ha, bun nn, chng mt.. c bit au ct sng c hay ct sng tht lng. C tng l long xng, l gai ct sng, l thot v i m g g , thc ra gc stress. Ngi b stress d b bnh vt, cm cm trin min v sc khng gim st ng k, d b mt ng, tc ngc, tim p nhanh v d ni mn, ni chm trn da. Khng c g ngc nhin v trong phi thai, no v da vn cng xut pht t mt l mm ngoai b (ectoderme). No m bt an th da cng nhn nhm, ni mn, ni chm, cha hoi khng khi, thoa m phm c tin cng v ch. No m an vui th da cng toi nhun, hng ho, sng lng.

Ngi b stress cn hay c nhng hnh vi bt thng nh t dng thm n, n hoi, ln cn t ngt; hoc bng nhin b n, st k t ngt C ngi cn i qua i li, i ti i lui, cn mng tay, nhai nhp nhp. Cc hun luyn vin bng , ng no cng hay i qua i li, i ti i lui, nhai nhp nhp sinh-gom hoc ph pho thuc l lin tc gia lc hai i bng vn nhau trn sn. H b stress. Nhng l mt th stress cp, coi cng vy m hin, chng qua, ht trn u l xong, li bt tay nhau vui v! Cn ci th stress nhai nhp nhp kiu gm mt khi cm hn trong ci st mi l th stress nng, mn tnh, trin min, sinh th chuyn. Phng bnh hn cha bnh. Nguyn tc l ng t i hi mnh phi lun hon ho, phi lun lun ng! Cng ng bao gi so snh mnh vi ngi khc. Con vt l con vt m con g l con g. Con g m di dt so vi con vt th s chm nghm trong nc! Lc sc tranh cng khng th no vui c! Mt khi so snh th d hn, d km, d ngang bng cng u kh! Nn trnh nhng k chuyn phun nc c! H rt sung sng khi tim c nc c cho k khc. Trnh nhng k nh mn, k, "m b thc, thc b go"

Bi ra ma qut nh ra rc, d oan m tn lm ta cng thng lo lng v li. Mt li ni, mt c ch ca thy thuc cng c th gy stress trm trng khng ng. Bc s va xem phim X quang va lc lc ci u cho bnh nhn tht tim, nhng thc ra ch v bc s mi c do c m thc coi bng . Bc s ch cn phn mt cu m h nh tim hi ln, gan hi yu, phi hi d cho bnh nhn sng trong hoang mang m nh di lu. Li ni ca bc s khng ch mang thng tin, m cn truyn cm xc, gy stress, bi ngi bnh lun trong mt trng thi tm l rt nhy cm khi tip xc vi thy thuc. C nhiu cch x stress! Nhu nht, ht thuc l, ma ty cng l mt cch x stress, nhng r rng l c hi, chy m mc m! Nhy ma, ca ht, vit nht k, vit blog. l nhng cch x stress tt. Ni chuyn to lao (tm) cng l mt cch x stress , min l ng c chuyn la t ngi ny qua ngi khc! Thc ra, ni ra c vi ai , mt bn thn thit, mt ngi c kh nng lng nghe, mt ngi sn sng lm thng rc cho mnh th mnh s cm thy nh gnh! Khng c bn b tm s th c th tm s cng tng . Tri lng ra mt lc, tng cng xiu. Ngy sau si cng cn c nhau l vy! Chi ch mng mo, Gin c chm tht cng

c. p b my ci ly ci da cng hay! C iu nn chn trc mt t ly tch, chn da m, dnh sn, khi no cn th p nghe va rm r va tn km! Nguyn tc chung l phi lm mt ci g cho nng lng b dn nn trong stress c ch x ra, thot ra. Ta vn thng ni x x bp, x hi thi Tm li, ng c ngi m gm nhm, suy ngh vn v. Git , nu n, ra chn, lau nh g cng tt. Chy b, nh m, la ht, khc lc cng c. c sch, xem phim cng hay, min l bit chn phim, chn sch! Thy ngi chng trn trc mi khng ng c, ln qua ln li c m, ngi v hi c chuyn g vy anh? Anh mc n anh John hng xm mt s tin, hn ngy mai tr m khng c mt xu dnh ti!. Ngi chng au kh ni. Lp tc b v tung mn dy, chy ra b ro gi vi sang nh hng xm: Anh John i, ngy mai chng ti cha c tin tr cho anh u nh!. Xong, b quay vo bo chng: "Anh yn tm ng i, by gi l lc cho anh John trn trc". C v rt thng minh! C chuyn la t chng mnh sang chng hng xm. Chc chn anh John s trn trc cho ti sng, cn ng chng c s ng ngon!

Chuyn nh vy vn ch l bn ngoi. Chuyn bn trong hay hn. Chuyn xa k b m gi c hai c con gi, mt c bn d, mt c bn giy vi. C bn d sng nh nhng ngy ma, c bn giy lm n kh nh nhng ngy nng m. B m lo bun cho c bn giy sut nhng ngy ma v au kh cho c bn d ngy nng ro. C ngi bit chuyn khuyn b sao khng lm ngc li, mng cho c bn d ngy ma v mng cho c bn giy ngy nng? No ta c mt c im l th l khng th cng lc ngh ti hai vic. ngh iu ny th qun iu kia. V ngi ta li dng c im ny dch chuyn cc im tp trung trn v no t vng ny sang vng khc. Chng hn ang gin si ln th

xy ra ng t hay chy nh, lp tc vng gin si ca v no tt ngm nhng ch cho vng s hi! Ta bit gin d hay s hi u tiu tn rt

nhiu nng lng. N c th lm ta kit sc, suy sp, th khng ra hi C th chn cch no khc chuyn dch hay hn, c li cho sc khe hn chng? ***C ***. l cch th su, th bng, a hi xung huyt an in (di rn chng 4 cm). N gip lm cho ta tnh tm li, n chuyn dch vng cng thng v no qua vng m i ca ci rn, vi

iu kin l phi tm quan st xem ci hi th n vo ra ln xung ra sao.

Khi ch tm vo hi th, lng nghe hi th , quan st n, dm ng n, nghin ngm n th ta nh lc hng cm xc ta ri! V no khi tp trung vo hi th th qun tp trung vo cc chuyn linh tinh khc.

Cch n gin ny c kh nng gii stress rt tt. Tp luyn ng mc, no thy s tit ra mt kch thch t gi l endorphine, mt th -phin ni sinh, lm cho du nh ton thn, to s sng khoi, lng lng, m khng gy tc dng ph. Thin, yoga, dng sinh, ti ch, kh cng u l nhng cch lm cho thn tm hp nht, lm cho ta quay tr li vi chnh mnh bng cch lng nghe hi th ca chnh mnh (c th kt hp vi ng tc hay khng cn ng tc) thi. Hin nay cc k thut ny ngy cng c nghin cu v ng dng rng ri cc Trung tm y khoa ln trn th gii tr liu cc bnh do stress gy ra, cc chng trm cm, tm thn, lo u, au nhc, k c nghin ru, thuc l, ma ty mt cch rt c hiu qu.

BS Hng Ngc