First, read the English article below.

Progressive muscle relaxation involves tensing and releasing your body in progressive stages.  Consciously tensing your own muscles can help you redirect the outlet of the anger you’re feeling. To practice progressive muscle relaxation, take a few deep breaths, then do the following:  Begin with your face and head muscles.  Hold the tension for 20 seconds, then release it. Work your way down your body, tensing and releasing your shoulders, arms, back, hands, stomach, legs, feet, and toes. Take deep breaths, feeling relaxation from your toes all the way up to your head. If you know that you have become angry and feel that you are about to lose your temper, give yourself the gift of time. Remind yourself that you do not have to respond or react immediately.  Leave the situation, think about a reasoned response, then react later, when the anger has subsided. If you cannot physically leave, you can still give yourself a delay by stopping to count to 10 (or 20, or 50, or 100) before you respond. If you begin to lose your temper, change to a new location.  If you are inside, go outside for a walk if possible. The combination of leaving the person or situation causing your anger and “shocking” your senses with an entirely new environment can help you regain control. Because anger is, in part, a chemical reaction, if you can change the chemicals in your body, you can circumvent a temper outbreak.  Trying to find humor in a situation, or getting yourself laughing about something else, will diffuse the situation by changing your body’s chemical reaction.  For example, if you find that your children have dumped a bag of flour over your entire kitchen, your initial reaction may be anger.  However, if you stop and try to look at the situation objectively (perhaps pretending that it is someone else’s kitchen!), you may be able to laugh about it instead.  Having a good laugh and then rallying the troops to help you clean up the mess can turn a negative situation into a funny memory. Meditation can help you regulate your... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Sử dụng giãn cơ lũy tiến. Trì hoãn phản hồi. Thay đổi hoàn cảnh. Tìm sự hài hước trong tình huống. Tập thiền.