Có bao giờ bạn trải qua cảm giác lỡ buông lời mắng nhiếc, dọa nạt hay thậm chí là đánh con, rồi nhìn đôi mắt long lanh ngấn nước vừa buồn vừa sợ hãi của con mà cảm thấy mình như một tội đồ? Đừng trách cứ bản thân vì cha mẹ hoàn hảo đến đâu cũng chỉ là một con người với những cảm xúc cần đối diện. Thế nhưng cũng đừng tặc lưỡi cho qua: những lần “lỡ lời” hay “lỡ tay” đó mãi mãi sẽ là những vết sẹo trong lòng đứa trẻ. Nếu bạn hiểu điều này nhưng không biết làm thế nào để xử lý cơn nóng giận của chính mình, mời cùng tôi tìm hiểu và luyện tập cách điều tiết cảm xúc bằng tỉnh thức!
Muốn xử lý cơn nóng giận, bạn hãy thôi nghĩ xấu về nó
Có nhiều lý do khiến chúng ta coi giận dữ là một điều tiêu cực. Bố mẹ dạy bạn rằng không nên nổi giận. Bạn từng đánh mất một mối quan hệ ý nghĩa chỉ vì không kiềm chế được cơn giận của mình. Cũng có thể, chính bạn từng có những trải nghiệm tồi tệ khi là nạn nhân của cơn giận từ người khác.
Nhưng điều đó không đúng. Giống như bất kỳ cảm xúc nào khác, cơn giận chỉ là một cảm xúc tự nhiên mà người nào cũng phải trải qua. Cảm xúc giận dữ không tốt cũng chẳng xấu. Điều biến nó thành xấu hay tốt lại chính là cách bạn thể hiện và giải phóng nó ra bên ngoài. Nếu được xử lý đúng cách, nó hoàn toàn có thể là một nhân tố tích cực làm một mối quan hệ thêm bền vững. Đó là vì nó giúp hai bên hiểu được điểm mâu thuẫn và cùng nhau thỏa hiệp để có những trải nghiệm vui vẻ hơn.
Mỗi cơn nóng giận là một cái cây
Giống như một cái cây, cơn giận có phần rễ, phần thân và phần quả.
Gốc rễ của cái cây là hành động dẫn đến cảm xúc giận dữ. Việc nuôi dạy con đem đến cho chúng ta vô số những tình huống nơi cơn giận có thể đâm rễ, nhưng phần nhiều những hành động của con khiến bạn giận dữ lại là một phần của quá trình phát triển bình thường ở trẻ. Tôi có thể kể ra hàng trăm hàng nghìn ví dụ: con đột nhiên không chịu ti bình, con cứ mở mồm ra là “không, không, không”, con đổ ụp khay thức ăn mẹ vừa mất bao công chuẩn bị, con khăng khăng chỉ mặc một chiếc áo cộc trong một ngày rét buốt, con lăn ra ăn vạ ở chỗ đông người, vân vân và mây mây.
Tiếp đến, thân cây là cách bạn thể hiện cảm xúc giận. Trong những tình huống kể trên, phản ứng của bạn như thế nào? Bạn la mắng. Bạn đóng sầm cửa lại. Bạn đá thúng đụng nia. Hay là, bạn mỉa mai con, đổ lỗi cho con, làm con xấu hổ? Tệ hơn nữa, bạn tỏ ra xa cách, cắt đứt mọi sự giao tiếp với con. “Kệ con. Con cứ ở đấy một mình đi. Muốn làm gì thì làm.”
Phần quả của cây chính là hậu quả của phản ứng giận dữ. Cách thể hiện cơn giận của bạn có thể dẫn tới hậu quả cho cả bạn và con. Khi bạn nổi nóng, con sẽ thế nào? Con đột nhiên im lặng. Con trở nên xấu tính. Con quát mắng lại bạn. Tệ hơn, con có thể trút giận vào anh chị em, có hành vi ngỗ ngược khi ở lớp, hoặc trở nên buồn bã và thu mình lại. Chính những hậu quả này có thể làm bạn càng điên tiết, và vòng luẩn quẩn của cơn giận bắt đầu. Không chỉ con đâu, chính bạn cũng phải chịu những hậu quả của mỗi lần “giận mất khôn”. Tôi vẫn nhớ như in lần đầu tiên và cuối cùng tôi tát con mình thật đau khi bị con nhổ nước bọt vào mặt – một hành vi khám phá giới hạn của đứa trẻ hai tuổi. Ánh mắt con như con thú bị thương đến giờ này vẫn ám ảnh trong tôi, và những cảm giác tội lỗi nặng nề chưa bao giờ phai nhạt. Thế nhưng như bát nước đổ đi, những gì chúng ta đã làm, đã nói sẽ không bao giờ có thể thu lại được nữa. Điều ta có thể làm là đừng để nó xảy ra thêm lần nữa mà thôi.
Xử lý cơn nóng giận trong 3 bước
- Nhận biết khi cơn giận tới
Bạn có thể hỏi tôi: Giận là giận, có gì đâu mà phải nhận biết? Bạn biết không, hằng ngày hằng giờ, chúng ta đắm chìm vào những trách nhiệm và mục tiêu tới mức để tâm trí mình trong chế độ chạy tự động. Bạn có thực sự ý thực được cơ thể và tâm trí mình thay đổi thế nào khi cảm xúc giận dữ xuất hiện? Bạn thở gấp hơn, tim đập nhanh hơn, nói to hơn hay cảm thấy người nóng bừng? Lần tới khi con có một hành động khiêu khích sự kiên nhẫn của bạn, hãy tập trung quan sát những thay đổi trong cơ thể và tâm trí mình để nhận thấy cảm xúc giận đang dâng lên như thế nào. Đó là bước đầu tiên để bạn quay về trạng thái tỉnh thức. Còn nếu bạn cứ giữ mình trong trạng thái chạy tự động, chẳng mấy chốc cơn giận sẽ thúc đẩy bạn phản ứng thiếu suy nghĩ.
- Tạm dừng phản ứng và quan sát cảm xúc
Khi cơn giận tới, bạn sẽ có cảm giác muốn phản ứng lại ngay bằng những hành động hay biểu cảm tiêu cực như nhắc tới ở phần trước (thân cây). Ngay khi bạn nhận biết được cảm xúc giận đang dâng lên, hãy dừng mọi phản ứng lại. Bạn có thể dừng phản ứng bằng cách tập trung vào hơi thở, tưởng tượng ra một cảnh tượng bình yên như bầu trời trong xanh hay mặt hồ phẳng lặng, quay đi một chút hoặc đi sang một phòng khác (vẫn đảm bảo con an toàn). Trong trải nghiệm của tôi, việc tập trung vào hơi thở có tác dụng tức thì: vì tâm trí tập trung vào hơi thở, ta sẽ tạm thời ngăn cảm xúc chi phối hành động. Đây chính là một dạng thiền.
Tuy nhiên, cảm xúc giận vẫn còn đó. Bạn hãy quan sát nó và đào sâu hơn theo hai hướng. Thứ nhất: bạn đang thế nào? Bạn có đang mệt vì trưa không được ngủ? Bạn đang chán và cần làm gì mình thích để tái tạo năng lượng? Bạn đang cảm thấy cô đơn vì lâu rồi không được tâm sự với ai đó? Thường thì ta có xu hướng quên mất nhu cầu của bản thân, và có vẻ ta chỉ chờ con gây sự để bộc lộ hết những mệt mỏi và thiếu thốn đó ra. Như vậy không công bằng đối với đứa trẻ. Hãy chú ý tới những nhu cầu đó. Thứ hai, hãy đặt mình vào vị trí của con. Đứa trẻ có nhu cầu gì chưa được đáp ứng? Hành động đó có phải là biểu hiện của một giai đoạn bình thường? Có phải bạn đã đặt ra những kỳ vọng không thực tế cho con? Bạn dành tới 1 giờ đồng hồ trong bếp để nấu cho con một bữa tối đầy màu sắc, nhưng con không them động tới một miếng. Đó là vì con đang mọc răng nên không muốn ăn, hay là vì con cố tình trêu tức bạn? Quay trở lại chuyện tôi bị con nhổ nước bọt vào mặt, tôi đã để cảm xúc chi phối tới mức tát con thật đau vì đánh đồng hành vi đó với ý nghĩa phỉ bang. Một đứa trẻ hai tuổi đâu có hiểu ý nghĩa tồi tệ của hành động đó, nó chỉ đơn giản là đang thử thách giới hạn của mình. Nếu nghĩ được một cách khách quan như vậy, có lẽ tôi đã không có hành động mà đến giờ vẫn khiến tôi ân hận.
- Thể hiện cảm xúc giận trong bình tĩnh
Sau một quãng quan sát cảm xúc, chúng ta phần nào bình tĩnh trở lại. Nhưng bạn vẫn cần để cảm xúc thoát ra ngoài bằng cách nói cho con biết. Hãy nói bằng giọng bình tĩnh, chân thành nhất có thể, như thể bạn đang chia sẻ, tâm sự và mong nhận được sự đồng cảm từ con: “Bố/mẹ đang cảm thấy giận và buồn vì con đẩy em con ngã. Bố/mẹ muốn con và em yêu thương nhau cơ”. Con được tôn trọng và hiểu hành động của mình đã chạm giới hạn, và qua thời gian sẽ tự điều chỉnh hành vi. Tin tôi đi, trẻ con cũng không muốn làm bố mẹ buồn đâu, vì bố mẹ là người mà chúng yêu thương nhất.
Một lời cuối chân thành
Bố mẹ à, dù là người lớn hay là trẻ con, chúng ta đều chỉ là những con người với những cảm xúc hỉ, nộ, ái, ố. Giận một người đâu có nghĩa là không yêu thương người đó. Nếu bạn đã kiên nhẫn đọc đến đây, điều đó chứng tỏ bạn có quan tâm, bạn muốn thay đổi. Khi ý muốn đó đủ nhiều, bạn sẽ làm được..
Kỹ năng xử lý cơn giận là thói quen cần luyện tập, không phải một sớm một chiều mà có được. Ngay cả những bố mẹ kiên nhẫn nhất hay đã luyện tập trong thời gian dài, vẫn có những lúc không xử lý được cơn giận theo cách mình mong muốn. Điều quan trọng là hôm nay bạn bình tĩnh hơn hôm qua, và ngày mai bạn bình tĩnh hơn hôm nay, dù chỉ là một chút.
Có một câu mà tôi muốn nhắc lại không biết bao nhiêu lần:
Nuôi dạy con cũng chính là quá trình chúng ta rèn giũa chính mình.
Bạn xử lý tốt cơn giận và tạo mối quan hệ bền chặt với con thì cũng có thể làm vậy với bất cứ ai khác trong đời. Chính những mối quan hệ tích cực sẽ tạo nên một cuộc sống hạnh phúc.
Thương yêu.
Cám ơn chị đã chia sẽ, trong năm nay em học kiềm chế cảm xúc; không kiểm soát được cảm xúc thật là nguy hiểm.
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