{"id":1338,"date":"2019-07-16T12:17:46","date_gmt":"2019-07-16T12:17:46","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1338"},"modified":"2025-11-04T14:26:52","modified_gmt":"2025-11-04T14:26:52","slug":"self-efficacy-the-can-do-belief-that-lets-people-change-their-lifestyles","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2019\/07\/self-efficacy-the-can-do-belief-that-lets-people-change-their-lifestyles\/","title":{"rendered":"Self-efficacy: V\u00edra &#8220;can-do&#8221;, kter\u00e1 umo\u017e\u0148uje lidem zm\u011bnit \u017eivotn\u00ed styl"},"content":{"rendered":"<p><strong>Self-efficacy: V\u00edra &#8220;can-do&#8221;, kter\u00e1 umo\u017e\u0148uje lidem zm\u011bnit \u017eivotn\u00ed styl<\/strong><\/p>\n<p>Ralf Schwarzer, Freie Universit\u00e4t Berlin, N\u011bmecko a SWPS Univerzita soci\u00e1ln\u00edch a humanitn\u00edch v\u011bd v Polsku<\/p>\n<p>Zm\u011bna chov\u00e1n\u00ed m\u016f\u017ee b\u00fdt \u010dasto \u017e\u00e1douc\u00ed, ale n\u00e1ro\u010dn\u00e1 k uskute\u010dn\u011bn\u00ed. Nap\u0159\u00edklad zanech\u00e1n\u00ed kou\u0159en\u00ed, zdrav\u00e9 stravov\u00e1n\u00ed a dodr\u017eov\u00e1n\u00ed re\u017eimu fyzick\u00e9 aktivity vy\u017eaduje motivaci, \u00fasil\u00ed a vytrvalost. A\u010dkoli p\u0159i zm\u011bn\u011b chov\u00e1n\u00ed hraje roli mnoho psychologick\u00fdch faktor\u016f, self-efficacy je jeden z t\u011bch nejd\u016fle\u017eit\u011bj\u0161\u00edch.<\/p>\n<p><strong>Co je self-efficacy a jak p\u016fsob\u00ed?<\/strong><\/p>\n<p>Stalo se n\u011bkdy, \u017ee bylo pro v\u00e1s obt\u00ed\u017en\u00e9 se zdr\u017eet pit\u00ed alkoholu, kdy\u017e jste byli n\u011bkde na ve\u010de\u0159i?<\/p>\n<p>P\u0159esto\u017ee m\u016f\u017eete souhlasit, \u017ee pit\u00ed alkoholu nen\u00ed spr\u00e1vn\u00e9, m\u016f\u017ee b\u00fdt pro v\u00e1s t\u011b\u017ek\u00e9 je ovl\u00e1dat. Tento pocit, \u017ee je to obt\u00ed\u017en\u00e9, poukazuje na n\u00edzkou self-efficacy k abstinenci od alkoholu. Self-efficacy je m\u00edra osobn\u00ed kontroly, kterou o\u010dek\u00e1v\u00e1me, \u017ee budeme m\u00edt v t\u011b\u017ek\u00fdch situac\u00edch. Je to optimistick\u00e1 v\u00edra v na\u0161i vlastn\u00ed schopnost vypo\u0159\u00e1dat se s novou nebo n\u00e1ro\u010dnou v\u00fdzvou. Pokud se dr\u017e\u00edme siln\u00e9ho p\u0159esv\u011bd\u010den\u00ed, \u017ee m\u016f\u017eeme nadch\u00e1zej\u00edc\u00ed \u00fakol zvl\u00e1dnout (tj. m\u00e1me vysokou self-efficacy), pak je pravd\u011bpodobn\u00e9, \u017ee se k c\u00edli dopracujeme. Pokud c\u00edt\u00edme d\u016fv\u011bru v to, \u017ee nadch\u00e1zej\u00edc\u00ed hrozbu nebo v\u00fdzvu (nap\u0159. zkou\u0161ku) dok\u00e1\u017eeme p\u0159ekonat, pak je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee se t\u00e9to v\u00fdzv\u011b p\u0159ibl\u00ed\u017e\u00edme, ne\u017e \u017ee se j\u00ed vyhneme. Pokud m\u00e1me naopak o sob\u011b pochybnosti (tj. n\u00edzk\u00e1 self-efficacy), m\u016f\u017eeme s jedn\u00e1n\u00edm v\u00e1hat. Self-efficacy tedy prov\u00e1z\u00ed zm\u011bny chov\u00e1n\u00ed a podporuje optim\u00e1ln\u00ed fungov\u00e1n\u00ed.<\/p>\n<p><strong>Co \u0159\u00edk\u00e1 v\u00fdzkum v oblasti zm\u011bn chov\u00e1n\u00ed spojen\u00e9ho se zdrav\u00edm?<\/strong><\/p>\n<p>Z p\u0159ehledov\u00fdch studi\u00ed vypl\u00fdv\u00e1, \u017ee vysok\u00e1 self-efficacy predikuje chov\u00e1n\u00ed spojen\u00e9 se zdrav\u00edm, jako je odvyk\u00e1n\u00ed kou\u0159en\u00ed, kontrola v\u00e1hy, antikoncepce, zneu\u017e\u00edv\u00e1n\u00ed alkoholu, p\u0159\u00edjem ovoce a zeleniny, \u010di\u0161t\u011bn\u00ed si zub\u016f zubn\u00ed nit\u00ed a fyzick\u00e1 cvi\u010den\u00ed.<\/p>\n<p>Interven\u010dn\u00ed studie dodate\u010dn\u011b uk\u00e1zaly, \u017ee zv\u00fd\u0161en\u00ed self-efficacy vedlo ke zlep\u0161en\u00ed chov\u00e1n\u00ed (nap\u0159. dietn\u00edho chov\u00e1n\u00ed a fyzick\u00e9 aktivity). Celkov\u011b tyto studie potvrzuj\u00ed to, \u017ee jednotlivci pot\u0159ebuj\u00ed ur\u010ditou m\u00edru self-efficacy, aby se anga\u017eovali v chov\u00e1n\u00ed spojen\u00e9m se zdrav\u00edm a dos\u00e1hli tak \u017e\u00e1dan\u00fdch v\u00fdsledk\u016f (nap\u0159. \u00fabytku hmotnosti).<\/p>\n<p>Vzhledem k\u00a0tomu, \u017ee je self-efficacy tak d\u016fle\u017eit\u00e1 p\u0159i doprov\u00e1zen\u00ed lid\u00ed ve zm\u011bn\u011b chov\u00e1n\u00ed, vyvst\u00e1vaj\u00ed dv\u011b kl\u00ed\u010dov\u00e9 ot\u00e1zky: Jak m\u016f\u017eeme zjistit, zda m\u00e1 n\u011bkdo vysokou nebo n\u00edzkou self-efficacy? Co m\u016f\u017eeme ud\u011blat pro to, aby se self-efficacy zv\u00fd\u0161ila, pokud je n\u00edzk\u00e1?<\/p>\n<p><strong>Jak m\u016f\u017eeme posoudit m\u00edru self-efficacy? <\/strong><\/p>\n<p>Nejobvyklej\u0161\u00ed cesta je po\u017e\u00e1dat jedince, aby schv\u00e1lil jednotliv\u00e9 v\u00fdroky. Navr\u017een\u00e9 pravidlo pro <strong>zhodnocen\u00ed<\/strong> specifick\u00e9ho self-efficacy chov\u00e1n\u00ed je: \u201cJsem si jist\u00fd\/\u00e1, \u017ee mohu\u2026 (prov\u00e9st akci), i kdy\u017e\u2026 (p\u0159ek\u00e1\u017eka).\u201d P\u0159\u00edklad self-efficacy prohl\u00e1\u0161en\u00ed je: Jsem si jist\u00fd\/\u00e1, \u017ee mohu vynechat dezert, i kdy\u017e moje rodina pokra\u010duje v jeho konzumaci.<\/p>\n<p>Stupnice self-efficacy byly vyvinuty k m\u011b\u0159en\u00ed v\u0161ech druh\u016f chov\u00e1n\u00ed spojen\u00e9ho se zdrav\u00edm. N\u011bkter\u00e9 kr\u00e1tk\u00e9 stupnice posuzuj\u00ed self-efficacy p\u0159i dodr\u017eov\u00e1n\u00ed diety, cvi\u010den\u00ed, pou\u017e\u00edv\u00e1n\u00ed opalovac\u00edch kr\u00e9m\u016f, dent\u00e1ln\u00ed nit\u011b, hygieny rukou a u\u017e\u00edv\u00e1n\u00ed alkoholu a mohou b\u00fdt nalezeny <u>(viz odkazy). <\/u>P\u0159i posuzov\u00e1n\u00ed self-efficacy je d\u016fle\u017eit\u00e9 si v\u0161imnout, \u017ee n\u00edzk\u00e1 self-efficacy pro jeden typ chov\u00e1n\u00ed je\u0161t\u011b automaticky neznamen\u00e1 n\u00edzk\u00e9 self-efficacy pro jin\u00e9 chov\u00e1n\u00ed. Self-efficacy by proto m\u011blo b\u00fdt posuzov\u00e1no ve vztahu ke specifick\u00e9mu chov\u00e1n\u00ed.<\/p>\n<p><strong>Jak m\u016f\u017eeme zv\u00fd\u0161it self-efficacy?<\/strong><\/p>\n<p>V\u011bt\u0161ina intervenc\u00ed na zlep\u0161en\u00ed self- efficacy se t\u00fdk\u00e1 \u010dty\u0159 zdroj\u016f informac\u00ed, kter\u00e9 tvo\u0159\u00ed hierarchii. Na vrcholu t\u00e9to hierarchie je, \u017ee se self-efficacy m\u016f\u017ee zlep\u0161it d\u00edky vlastn\u00edmu \u00fasp\u011bchu. M\u016f\u017eete v\u00e9st klienty k vykon\u00e1v\u00e1n\u00ed mal\u00fdch krok\u016f, kter\u00e9 pravd\u011bpodobn\u011b budou \u00fasp\u011b\u0161n\u011b dosa\u017eeny, co\u017e podpo\u0159\u00ed jejich zku\u0161enosti dobr\u00e9ho zvl\u00e1d\u00e1n\u00ed. Pak m\u016f\u017eete poskytnout pozitivn\u00ed zp\u011btnou vazbu pro pos\u00edlen\u00ed t\u00e9to zku\u0161enosti se zvl\u00e1dnut\u00edm \u00fakolu a povzbudit osobu ke zvl\u00e1dnut\u00ed n\u00e1sleduj\u00edc\u00edch n\u00e1ro\u010dn\u011bj\u0161\u00edch v\u00fdzev. Takov\u00e9 odstup\u0148ov\u00e1n\u00ed \u00fakol\u016f m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 v klinick\u00e9m prost\u0159ed\u00ed, jako je fyzioterapie (nap\u0159. postupn\u00e1 progrese rovnov\u00e1hy a silov\u00e1 cvi\u010den\u00ed), nebo kognitivn\u011b behavior\u00e1ln\u00ed terapie u fobi\u00ed.<\/p>\n<p>Druh\u00fdm zdrojem pro self eficacy je z\u00e1stupn\u00e1 zku\u0161enost neboli pozorov\u00e1n\u00ed druh\u00fdch. Pokud je jedinec sv\u011bdkem toho, jak jin\u00ed (jemu podobn\u00ed) lid\u00e9 \u00fasp\u011b\u0161n\u011b zvl\u00e1dnou obt\u00ed\u017enou situaci, pak soci\u00e1ln\u00ed srovn\u00e1v\u00e1n\u00ed a napodoben\u00ed chov\u00e1n\u00ed m\u016f\u017ee pos\u00edlit p\u0159esv\u011bd\u010den\u00ed o vlastn\u00ed self-efficacy. P\u0159edstavte si, \u017ee jste v procesu odvyk\u00e1n\u00ed kou\u0159en\u00ed, ale va\u0161emu partnerovi se neda\u0159\u00ed p\u0159estat kv\u016fli n\u00edzk\u00e9 self-efficacy. Pot\u00e9 zkuste zv\u00fd\u0161it partnerovu self efficacy postupov\u00e1n\u00edm po mal\u00fdch kroc\u00edch, odhalen\u00edm sv\u00fdch vlastn\u00edch p\u0159ek\u00e1\u017eek a pokus\u016f o jejich zvl\u00e1dnut\u00ed, kter\u00e9 ukazuj\u00ed, jak vy sami p\u0159ekon\u00e1v\u00e1te situace ba\u017een\u00ed a vyjad\u0159ujete sv\u00e1 optimistick\u00e9 p\u0159esv\u011bd\u010den\u00ed atd.<\/p>\n<p><u>\u00a0<\/u><\/p>\n<p>Podobn\u011b jako je v\u00fdznamn\u00fd model vlastn\u00ed efektivity a zvl\u00e1d\u00e1n\u00ed, tak m\u016f\u017eete b\u00fdt d\u016fle\u017eit\u00ed v pos\u00edlen\u00ed self-efficacy n\u011bkoho jin\u00e9ho, kdy\u017e s\u00a0n\u00edm otev\u0159en\u011b komunikujete o tom, jak se vy vyrovn\u00e1v\u00e1te se sv\u00fdm ba\u017een\u00edm po n\u011b\u010dem a jak zvl\u00e1d\u00e1te \u0159adu dal\u0161\u00edch n\u00e1ro\u010dn\u00fdch situac\u00ed, v nich\u017e v\u00e1s p\u0159em\u00e1h\u00e1 poku\u0161en\u00ed.<\/p>\n<p>T\u0159et\u00ed, o n\u011bco m\u00e9n\u011b siln\u00fd zp\u016fsob zm\u011bny p\u0159esv\u011bd\u010den\u00ed o vlastn\u00ed \u00fa\u010dinnosti, je verb\u00e1ln\u00ed p\u0159esv\u011bd\u010dov\u00e1n\u00ed.\u00a0 M\u016f\u017eete nap\u0159\u00edklad ujistit sv\u00e9 klienty o tom, \u017ee mohou dodr\u017eet nov\u00fd n\u00e1ro\u010dn\u00fd dietn\u00ed re\u017eim d\u00edky jejich vlastn\u00ed kompetenci a schopnosti pl\u00e1novat. Nebo m\u016f\u017eete n\u011bkomu osobn\u011b sd\u011blit, \u017ee m\u00e1 v\u0161e, co pot\u0159ebuje, aby zvl\u00e1dl to, do \u010deho vlo\u017e\u00ed sv\u00e9 \u00fasil\u00ed. Tyto typy p\u0159esv\u011bd\u010dov\u00e1n\u00ed mohou pos\u00edlit self-efficacy a b\u00fdt po ruce p\u0159i \u00fasp\u011b\u0161n\u00e9m zvl\u00e1dnut\u00ed \u00fakolu.<\/p>\n<p>\u010ctvrt\u00fd zdroj, vn\u00edm\u00e1n\u00ed a interpretace fyziologick\u00e9ho vzru\u0161en\u00ed, je m\u00e9n\u011b relevantn\u00ed p\u0159i intervenc\u00edch v oblasti chov\u00e1n\u00ed spojen\u00e9ho se zdrav\u00edm. Je v\u0161ak mo\u017en\u00e9 zam\u011b\u0159it tento p\u0159\u00edstup na p\u0159\u00edpravu klient\u016f na potenci\u00e1ln\u00ed fyziologick\u00e9 nepohodl\u00ed p\u0159i zah\u00e1jen\u00ed nov\u00e9ho zdravotn\u00edho chov\u00e1n\u00ed (chu\u0165 k j\u00eddlu b\u011bhem pokus\u016f o zanech\u00e1n\u00ed kou\u0159en\u00ed, bolesti sval\u016f po cvi\u010den\u00ed atd.), kter\u00e9 mohou pomoci sn\u00ed\u017eit brzk\u00e9 recidivy.<\/p>\n<p>Z\u00e1v\u011brem lze \u0159\u00edci, \u017ee self-efficacy je smyslupln\u00e9 a prom\u011bnliv\u00e9 p\u0159esv\u011bd\u010den\u00ed, kter\u00e9 je d\u016fle\u017eit\u00e9 p\u0159i zah\u00e1jen\u00ed a udr\u017eov\u00e1n\u00ed zdrav\u00e9ho chov\u00e1n\u00ed. Kdy\u017e je self-efficacy n\u00edzk\u00e9, podniknut\u00ed krok\u016f k jej\u00edmu zv\u00fd\u0161en\u00ed m\u016f\u017ee pomoci lidem zm\u011bnit jejich chov\u00e1n\u00ed.<\/p>\n<p>Praktick\u00e1 doporu\u010den\u00ed:<\/p>\n<ul>\n<li><strong>Posu\u010fte svou self-efficacy<\/strong>. P\u0159i diskuzi o mo\u017en\u00e9 zm\u011bn\u011b zdravotn\u00edho chov\u00e1n\u00ed va\u0161eho pacienta nebo klienta, odhadn\u011bte jejich self efficacy pro p\u0159\u00edpadnou zm\u011bnu. Toto m\u016f\u017eete ud\u011blat pomoc\u00ed dotazn\u00edku nebo t\u00e1z\u00e1n\u00edm se na jejich jistotu v p\u0159ijet\u00ed nov\u00e9ho chov\u00e1n\u00ed v obt\u00ed\u017en\u00fdch situac\u00edch.<\/li>\n<li><strong>Intervenujte ve prosp\u011bch pos\u00edlen\u00ed self-efficacy<\/strong>. Pokud m\u00e1 jedinec n\u00edzkou self-efficacy, pokuste zac\u00edlit va\u0161i intervenci pro zm\u011bnu chov\u00e1n\u00ed na jeden z v\u00fd\u0161e uveden\u00fdch zdroj\u016f k zv\u00fd\u0161en\u00ed self-efficacy.<\/li>\n<li><strong>Podporujte zku\u0161enosti zvl\u00e1d\u00e1n\u00ed.<\/strong> Pomozte klientovi jeho \u00fasil\u00ed strukturovat tak, aby mohl u nov\u00e9ho chov\u00e1n\u00ed brzy a \u010dasto dos\u00e1hnout mal\u00fdch \u00fasp\u011bch\u016f.<\/li>\n<li><strong>Identifikujte zprost\u0159edkovan\u00e9 zku\u0161enosti<\/strong>. Pou\u017eijte vhodn\u00e9 (klientovi \u201ena m\u00edru \u0161it\u00e9\u201c) reference nebo mu pomozte identifikovat vzory (jemu podobn\u00e9), kter\u00e9 s nov\u00fdm chov\u00e1n\u00edm usp\u011bly.<\/li>\n<li><strong>P\u0159esv\u011bd\u010dujte.<\/strong> Umo\u017en\u011bte klientovi, aby se dozv\u011bd\u011bl o tom, \u017ee v\u011b\u0159\u00edte v jeho schopnosti, a \u017ee m\u00e1 v\u0161e, co je ke zm\u011bn\u011b pot\u0159eb\u00ed.<\/li>\n<\/ul>\n<p>P\u0159eklad: Denisa Z\u00e1bransk\u00e1<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Ralf Schwarzer, Freie Universit\u00e4t Berlin, Germany and SWPS University of Social Sciences and Humanities, Poland Changing behavior may often be desirable but difficult to do. For example, quitting smoking, eating healthily and sticking to a physical exercise regimen all [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1361,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[27,24],"tags":[],"class_list":["post-1338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"cz","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":false,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":false,"content":false,"excerpt":false},"kr":{"title":true,"content":true,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":true,"content":true,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/comments?post=1338"}],"version-history":[{"count":56,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1338\/revisions"}],"predecessor-version":[{"id":4610,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1338\/revisions\/4610"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/1361"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=1338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=1338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=1338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}