EXPRESSIVE WRITING: VIẾT ĐỂ CHỮA LÀNH (PART 1)

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[PSYCHOHUB] Kìm chế cảm xúc – Chúng ta có đang bỏ quên cảm xúc của chính mình?

MỘT SỐ THÔNG TIN VỀ NGÀNH TÂM LÝ HỌC TẠI VIỆT NAM

&nbsp;Theo T&#7893; ch&#7913;c Y t&#7871; Th&#7871; gi&#7899;i, Nh&#7853;t B&#7843;n l&agrave; m&#7897;t trong nh&#7919;ng qu&#7889;c gia c&oacute; t&#7881; l&#7879; t&#7921; t&#7917; thu&#7897;c h&agrave;ng cao tr&ecirc;n th&#7871; gi&#7899;i, v&#7899;i t&#7927; l&#7879; ch&#7871;t do t&#7921; t&#7917; l&ecirc;n t&#7899;i 18,5/100.000 ng&#432;&#7901;i (s&#7889; li&#7879;u n&#259;m 2016), cao th&#7913; hai khu v&#7921;c ch&acirc;u &Aacute;-Th&aacute;i B&igrave;nh D&#432;&#417;ng (ch&#7881; sau H&agrave;n Qu&#7889;c). Th&#7853;m ch&iacute;,s&#7889; ng&#432;&#7901;i ch&#7871;t do t&#7921; t&#7917; ch&#7881; trong th&aacute;ng 10 v&#7915;a qua t&#7841;i &#273;&#7845;t n&#432;&#7899;c M&#7863;t tr&#7901;i m&#7885;c nhi&#7873;u h&#417;n t&#7893;ng s&#7889; ng&#432;&#7901;i t&#7917; vong do &#273;&#7841;i d&#7883;ch COVID-19 trong c&#7843; n&#259;m 2020.M&#7863;c d&ugrave; c&aacute;c nguy&ecirc;n nh&acirc;n d&#7851;n t&#7899;i t&#7927; l&#7879; t&#7921; t&#7917; cao &#7903; Nh&#7853;t kh&aacute; ph&#7913;c t&#7841;p, nh&#432;ng c&aacute;c y&#7871;u t&#7889; nh&#432; gi&#7901; l&agrave;m vi&#7879;c k&eacute;o d&agrave;i, &aacute;p l&#7921;c h&#7885;c h&agrave;nh, c&ocirc; l&#7853;p v&#7873; m&#7863;t x&atilde; h&#7897;i v&agrave; k&#7923; th&#7883; v&#259;n h&oacute;a xung quanh v&#7845;n &#273;&#7873; s&#7913;c kh&#7887;e t&acirc;m th&#7847;n c&#361;ng l&agrave; &ldquo;th&#7911; ph&#7841;m.&nbsp;&#272;&atilde; c&oacute; r&#7845;t nhi&#7873;u gi&#7843;i ph&aacute;p &#273;&#432;&#7907;c &#273;&#432;a ra, m&#7897;t trong s&#7889; &#273;&oacute; ch&iacute;nh l&agrave; vi&#7879;c l&#7855;p &#273;&#7863;t nh&#7919;ng c&#7897;t &#273;&egrave;n m&agrave;u xanh. Qu&#7843; th&#7921;c, khi &#273;&#7871;n Nh&#7853;t B&#7843;n, b&#7841;n c&oacute; th&#7875; d&#7877; d&agrave;ng b&#7855;t g&#7863;p nh&#7919;ng c&#7897;t &#273;&egrave;n &#273;&#432;&#7901;ng c&oacute; &aacute;nh s&aacute;ng xanh &#273;&#432;&#7907;c l&#7855;p &#273;&#7863;t b&ecirc;n c&aacute;c b&#7871;n t&agrave;u &#273;i&#7879;n ng&#7847;m. &#272;&#7915;ng l&#7847;m t&#432;&#7903;ng &#273;&acirc;y l&agrave; c&#7897;t &#273;&egrave;n &#273;&#7875; xua &#273;u&#7893;i c&ocirc;n tr&ugrave;ng nha, tr&ecirc;n th&#7921;c t&#7871; &#273;&acirc;y &#273;&acirc;y ch&iacute;nh l&agrave; &#273;&egrave;n chuy&ecirc;n d&#7909;ng d&agrave;nh cho nh&#7919;ng ng&#432;&#7901;i b&#7883; &aacute;p l&#7921;c trong c&ocirc;ng vi&#7879;c c&oacute; th&#7875; gi&#7843;m stress.&nbsp;M&#7885;i chuy&#7879;n b&#7855;t &#273;&#7847;u v&agrave;o nh&#7919;ng n&#259;m cu&#7889;i th&#7853;p ni&ecirc;n 2000, khi m&#7897;t c&ocirc;ng ty &#273;&#432;&#7901;ng s&#7855;t t&#7841;i Nh&#7853;t B&#7843;n t&ecirc;n Keihin Electric Express Railway Co. l&#7855;p &#273;&#7863;t c&#7897;t &#273;&egrave;n c&oacute; &aacute;nh s&aacute;ng xanh tr&ecirc;n s&acirc;n ga Gumyoji Station &#7903; Yokohama, Nh&#7853;t B&#7843;n v&agrave;o th&aacute;ng 3. T&#7915; &#273;&oacute;, h&#7885; kh&ocirc;ng ghi nh&#7853;n th&ecirc;m v&#7909; c&#7889; g&#7855;ng t&#7921; s&aacute;t n&agrave;o n&#7919;a.&nbsp;&#272;i&#7873;u n&agrave;y c&oacute; th&#7875; l&iacute; gi&#7843;i b&#7857;ng m&#7897;t s&#7889; l&iacute; do sau:# M&agrave;u &aacute;nh s&aacute;ng m&#7899;i v&agrave; l&#7841;, khi&#7871;n ng&#432;&#7901;i mu&#7889;n t&#7921; t&#7917; h&agrave;nh &#273;&#7897;ng c&#7849;n tr&#7885;ng h&#417;n.# &Aacute;nh s&aacute;ng m&agrave;u xanh th&#432;&#7901;ng g&#7855;n li&#7873;n v&#7899;i s&#7921; hi&#7879;n di&#7879;n c&#7911;a c&#7843;nh s&aacute;t, c&#7843;nh b&aacute;o &#273;&acirc;y l&agrave; v&ugrave;ng th&#7921;c thi lu&#7853;t ph&aacute;p nghi&ecirc;m ng&#7863;t h&#417;n.# M&agrave;u xanh l&agrave; m&agrave;u s&#7855;c h&agrave;i h&ograve;a h&#417;n v&#7899;i nhi&#7873;u ng&#432;&#7901;i, tr&aacute;i ng&#432;&#7907;c v&#7899;i &#273;&#7887;, v&agrave;ng hay cam.( theo m&#7897;t s&#7889; nghi&ecirc;n c&#7913;u nh&#432; Lewinski, 1938)&nbsp;Michiko Ueda t&#7841;i &#272;&#7841;i h&#7885;c Waseda &#273;&atilde; nghe v&#7873; th&#7917; nghi&#7879;m l&#7855;p &#273;&egrave;n tr&ecirc;n s&acirc;n ga c&#7911;a c&aacute;c c&ocirc;ng ty &#273;&#432;&#7901;ng s&#7855;t v&agrave; &#273;&#432;&#7907;c cho bi&#7871;t r&#7857;ng &aacute;nh &#273;&egrave;n xanh th&#7921;c s&#7921; c&oacute; t&aacute;c d&#7909;ng. Sau khi ph&acirc;n t&iacute;ch d&#7919; li&#7879;u c&#7911;a 10 n&#259;m v&#7873; c&aacute;c v&#7909; t&#7921; t&#7917; t&#7841;i 71 ga t&agrave;u c&#7911;a Nh&#7853;t B&#7843;n, Ueda v&agrave; c&aacute;c &#273;&#7891;ng nghi&#7879;p th&#7845;y r&#7857;ng qu&#7843; l&agrave; c&oacute; m&#7897;t s&#7889; b&#7857;ng ch&#7913;ng cho th&#7845;y vi&#7879;c n&agrave;y c&oacute; &#7843;nh h&#432;&#7903;ng t&#7899;i h&agrave;nh kh&aacute;ch. T&#7927; l&#7879; t&#7921; t&#7917; &#273;&atilde; gi&#7843;m 84%, m&#7897;t con s&#7889; &#273;&atilde; &#273;&#432;&#7907;c t&#432;&#7901;ng thu&#7853;t r&#7897;ng r&atilde;i ngay sau &#273;&oacute;.Th&#7853;t kh&ocirc;ng may, &#273;&oacute; kh&ocirc;ng ph&#7843;i l&agrave; to&agrave;n b&#7897; c&acirc;u chuy&#7879;n. Khi c&aacute;c t&#432;&#7901;ng thu&#7853;t v&#7873; k&#7871;t qu&#7843; nghi&ecirc;n c&#7913;u &#273;&#432;&#7907;c &#273;&#259;ng t&#7843;i, Masao Ichikawa t&#7841;i &#272;&#7841;i h&#7885;c Tsukuba &#273;&#432;a ra m&#7897;t c&aacute;ch &#273;&aacute;nh gi&aacute; kh&aacute;c &#273;&#7889;i v&#7899;i d&#7919; li&#7879;u. &Ocirc;ng ch&#7881; ra r&#7857;ng &#273;i&#7873;u quan tr&#7885;ng l&agrave; ph&#7843;i ph&acirc;n bi&#7879;t gi&#7919;a d&#7919; li&#7879;u &#273;&#432;&#7907;c thu th&#7853;p ban ng&agrave;y v&agrave; ban &#273;&ecirc;m t&#7841;i c&aacute;c s&acirc;n ga ngo&agrave;i tr&#7901;i. V&agrave;o ban ng&agrave;y, &aacute;nh &#273;&egrave;n c&oacute; th&#7875; d&#7877; d&agrave;ng b&#7883; b&#7887; qua, ho&#7863;c th&#7853;m ch&iacute; &#273;&#432;&#7907;c t&#7855;t &#273;i.Ichikawa c&#361;ng xem x&eacute;t k&#7929; l&#432;&#7905;ng m&#7897;t ph&#432;&#417;ng ph&aacute;p &#273;o l&#432;&#7901;ng d&#7921;a tr&ecirc;n x&aacute;c su&#7845;t th&#7889;ng k&ecirc; g&#7885;i l&agrave; h&#7879; s&#7889; "kho&#7843;ng tin c&#7853;y". C&aacute;c ph&acirc;n t&iacute;ch th&#7889;ng k&ecirc; lu&ocirc;n h&agrave;m ch&#7913;a s&#7921; kh&ocirc;ng ch&#7855;c ch&#7855;n ti&#7873;m t&agrave;ng &#273;&#7889;i v&#7899;i m&#7897;t k&#7871;t qu&#7843; c&#7909; th&#7875; - ch&#7859;ng h&#7841;n nh&#432; m&#7913;c &#273;&#7897; &#7843;nh h&#432;&#7903;ng &#273;&#7871;n &#273;&acirc;u - v&agrave; "kho&#7843;ng tin c&#7853;y" th&#7875; hi&#7879;n ph&#7841;m vi kh&#7843; n&#259;ng x&#7843;y ra c&aacute;c gi&aacute; tr&#7883; &#273;&oacute;.&nbsp;Ichikawa nh&#7853;n th&#7845;y r&#7857;ng "kho&#7843;ng tin c&#7853;y" theo b&agrave;i b&aacute;o c&#7911;a Ueda l&agrave; qu&aacute; l&#7899;n: t&#7915; 14% &#273;&#7871;n 97%.&nbsp;"V&#7873; m&#7863;t th&#7889;ng k&ecirc;, nh&#432; v&#7853;y l&agrave; r&#7845;t kh&ocirc;ng &#7893;n &#273;&#7883;nh," &ocirc;ng n&oacute;i. &#272;i&#7873;u n&agrave;y c&oacute; ngh&#297;a l&agrave; hi&#7879;u qu&#7843; th&#7921;c t&#7871; c&oacute; th&#7875; th&#7845;p &#273;&#7871;n m&#7913;c ch&#7881; gi&#7843;m 14% th&ocirc;i - 14% v&#7851;n l&agrave; m&#7897;t thay &#273;&#7893;i &#273;&aacute;ng k&#7875;, nh&#432;ng kh&ocirc;ng l&#7899;n nh&#432; m&#7913;c &#273;&#7897; b&aacute;o c&aacute;o c&#7911;a truy&#7873;n th&ocirc;ng (84%).&nbsp;Vi&#7879;c thi&#7871;t l&#7853;p c&aacute;c r&agrave;o ch&#7855;n b&#7843;o v&#7879; v&agrave; c&#7917;a ch&#7855;n an to&agrave;n d&#7885;c theo c&aacute;c r&igrave;a s&acirc;n ga s&#7869; h&#7919;u &iacute;ch h&#417;n nhi&#7873;u, Ichikawa n&oacute;i. &Ocirc;ng th&#7915;a nh&#7853;n r&#7857;ng l&#7855;p &#273;&#7863;t c&#7917;a c&oacute; chi ph&iacute; cao h&#417;n nhi&#7873;u so v&#7899;i l&agrave;m &#273;&egrave;n xanh. Song chi ph&iacute; l&#7855;p &#273;&#7863;t &#273;&egrave;n c&oacute; th&#7875; l&#7841;i th&agrave;nh &#273;&#7855;t &#273;&#7887; khi hi&#7879;u qu&#7843; c&#7911;a &aacute;nh s&aacute;ng xanh h&oacute;a ra ch&#7881; &#7903; m&#7913;c th&#7845;p t&#7889;i thi&#7875;u.&nbsp;C&oacute; l&#7869; vi&#7879;c l&#7855;p &#273;&#7863;t c&aacute;c c&#7897;t &#273;&egrave;n m&#7899;i, t&#7887;a s&aacute;ng - b&#7845;t k&#7875; m&agrave;u g&igrave; - s&#7869; khi&#7871;n m&#7885;i ng&#432;&#7901;i tr&#7903; n&ecirc;n t&#7921; &yacute; th&#7913;c cao h&#417;n, d&#7851;n &#273;&#7871;n thay &#273;&#7893;i h&agrave;nh vi c&#7911;a m&igrave;nh, Ueda &#273;&#432;a ra &yacute; ki&#7871;n. V&agrave; c&oacute; th&#7875; khi m&#7899;i l&#7855;p &#273;&egrave;n xanh cho th&#7845;y c&oacute; hi&#7879;u qu&#7843; cao trong vi&#7879;c ng&#259;n ng&#7915;a t&#7921; t&#7917;, nh&#432;ng m&#7897;t th&#7901;i gian sau th&igrave; l&#7841;i kh&ocirc;ng m&#7845;y t&aacute;c d&#7909;ng v&igrave; m&#7885;i ng&#432;&#7901;i &#273;&atilde; quen v&#7899;i &aacute;nh &#273;&egrave;n xanh &#273;&oacute;.&nbsp;T&oacute;m l&#7841;i, &aacute;nh s&aacute;ng m&agrave;u xanh c&oacute; th&#7875; c&oacute; ch&uacute;t &#7843;nh h&#432;&#7903;ng t&iacute;ch c&#7921;c &#273;&#7889;i v&#7899;i nh&#7919;ng ng&#432;&#7901;i c&oacute; &yacute; &#273;&#7883;nh t&#7921; t&#7917;, nh&#432;ng cho &#273;&#7871;n nay, khoa h&#7885;c th&#7921;c s&#7921; ch&#432;a t&igrave;m th&#7845;y k&#7871;t qu&#7843; thuy&#7871;t ph&#7909;c. Nh&#432; ch&iacute;nh Ueda &#273;&atilde; n&oacute;i, "T&ocirc;i th&#7921;c s&#7921; kh&ocirc;ng mu&#7889;n m&#7885;i ng&#432;&#7901;i ngh&#297; r&#7857;ng &aacute;nh &#273;&egrave;n xanh l&agrave; gi&#7843;i ph&aacute;p. Nh&#7845;n m&#7841;nh l&#7841;i l&#7847;n n&#7919;a, m&#7885;i ng&#432;&#7901;i n&ecirc;n s&#7917; d&#7909;ng nhi&#7873;u bi&#7879;n ph&aacute;p, v&agrave; l&#7855;p &#273;&#7863;t c&#7917;a ch&#7855;n an to&agrave;n t&#7841;i s&acirc;n ga l&agrave; m&#7897;t bi&#7879;n ph&aacute;p hi&#7879;u qu&#7843; nh&#7845;t."Ngu&#7891;n: BBC<a href="https://sci-hub.se/https://doi.org/10.1016/j.jad.2012.08.018?fbclid=IwAR2pN0x5ddWkBVuVQqEN2sxME2rzytqj2_TI33-R2B5ECJMrCgIhNEOdUas">https://sci-hub.se/https://doi.org/10.1016/j.jad.2012.08.018</a> (Does the installation of blue lights on train platforms prevent suicide? A before-and-after observational study from Japan,Tetsuya Matsubayashi, Yasuyuki Sawada , Michiko Ueda)PsychCentral:<a href="https://psychcentral.com/blog/can-blue-colored-light-prevent-suicide?fbclid=IwAR1pJWfSgsgA8umY7eNyDUoywNkjMgnJV_tzOFshRLfA90d7Q02PaGSejYo#1">https://psychcentral.com/.../can-blue-colored-light...</a>&nbsp;

Nguyễn Thị Trà My

 Theo Tổ chức Y tế Thế giới, Nhật Bản là một trong những quốc gia có tỉ lệ tự tử thuộc hàng cao trên thế giới, với tỷ lệ chết 

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