{"id":1758,"date":"2020-10-01T08:58:30","date_gmt":"2020-10-01T08:58:30","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=1758"},"modified":"2025-11-04T14:16:09","modified_gmt":"2025-11-04T14:16:09","slug":"staying-well-while-staying-at-home","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2020\/10\/staying-well-while-staying-at-home\/","title":{"rendered":"Jak z\u016fstat v pohod\u011b, kdy\u017e mus\u00edme z\u016fstat doma"},"content":{"rendered":"

Auto\u0159i:\u00a0 Dr. Federica Picariello and Professor Rona Moss-Morris, King\u2019s College London, Velk\u00e1 Brit\u00e1nie<\/strong><\/p>\n

N\u00e1\u0161 ka\u017edodenn\u00ed \u017eivot se b\u011bhem n\u011bkolika t\u00fddn\u016f dramaticky prom\u011bnil. Sou\u010dasn\u011b s vypuknut\u00edm pandemie Covid \u2013 19 dopadla na na\u0161i budoucnost nejistota. Vedle nal\u00e9hav\u00e9 pot\u0159eby zpomalit \u0161\u00ed\u0159en\u00ed nemoci pomoc\u00ed z\u00e1sadn\u00edch zm\u011bn v chov\u00e1n\u00ed<\/a> (nap\u0159. pobyt v izolaci, soci\u00e1ln\u00ed distancov\u00e1n\u00ed, karant\u00e9na) \u00a0je pot\u0159eba kv\u016fli du\u0161evn\u00edmu a fyzick\u00e9mu well-being poskytovat v\u010dasn\u00e9 intervence pro sn\u00ed\u017een\u00ed jej\u00edch dlouhodob\u00fdch d\u016fsledk\u016f.<\/p>\n

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Rychl\u00e1 anal\u00fdza<\/a> potvrdila negativn\u00ed psychologick\u00fd efekt karant\u00e9ny a p\u0159inesla d\u016fkazy o jej\u00edch dlouhodob\u00fdch dopadech. Byly identifikov\u00e1ny n\u011bkter\u00e9 d\u016fle\u017eit\u00e9 faktory \u00fa\u010dink\u016f karant\u00e9ny, kter\u00e9 vedou k\u00a0negativn\u00edm psychologick\u00fdm dopad\u016fm: dlouh\u00e1 karant\u00e9na, strach z\u00a0infekce, p\u0159\u00edli\u0161n\u00e9 zab\u00fdv\u00e1n\u00ed se fyzick\u00fdmi symptomy mo\u017en\u00e9 infekce, frustrace, nuda, stigma a praktick\u00e1 t\u00e9mata. Zpr\u00e1va \u201ePosition Paper\u201c<\/a> ukazuje na priority v\u00fdzkumu v\u00a0oblasti du\u0161evn\u00edho zdrav\u00ed, v\u010detn\u011b p\u0159esn\u00e9ho hodnocen\u00ed vlivu a \u0161kodlivosti t\u011bchto d\u016fsledk\u016f b\u011bhem pandemie. Tento v\u00fdzkum zd\u016fraz\u0148uje d\u016fle\u017eitost podpory jedinc\u016f p\u0159i budov\u00e1n\u00ed optim\u00e1ln\u00ed struktury, kter\u00e1 by uchovala jejich well-being. To pravd\u011bpodobn\u011b rovn\u011b\u017e napom\u00e1h\u00e1 jejich\u00a0motivaci a ochot\u011b zm\u011bnit chov\u00e1n\u00ed v\u00a0reakci na infekci Covid 19.
\nTyto jevy na\u0161e Sekce psychologie zdrav\u00ed \u00a0(IoPPN) na King\u015b college<\/a> v\u00a0Lond\u00fdn\u011b o\u010dek\u00e1vala a uspo\u0159\u00e1dala proto ve\u0159ejnou p\u0159edn\u00e1\u0161ku, o tom, jak mohou lid\u00e9 b\u011bhem pandemie z\u016fstat zdrav\u00ed a spokojen\u00ed (well – being), kter\u00e1 \u010derpala z teorie i v\u00fdzkum\u016f psychologie zdrav\u00ed.<\/p>\n

\u010cty\u0159i kl\u00ed\u010dov\u00e9 oblasti fyzick\u00e9ho a du\u0161evn\u00edho well \u2013 being jsou: (1) jak nov\u011b uspo\u0159\u00e1dat zdravou dom\u00e1c\u00ed rutinu, (2) jak dos\u00e1hnout rovnov\u00e1hu v monitorov\u00e1n\u00ed symptom\u016f, (3) jak identifikovat nov\u00e9 zp\u016fsoby udr\u017eov\u00e1n\u00ed kontaktu s druh\u00fdmi lidmi a jak p\u011bstovat volno\u010dasov\u00e9 aktivity, (4) jak zvl\u00e1dat nejistotu.<\/p>\n

    \n
  1. Jak nov\u011b uspo\u0159\u00e1dat zdravou dom\u00e1c\u00ed rutinu<\/strong>
    \nOpat\u0159en\u00ed ur\u010den\u00e1 k\u00a0zastaven\u00ed \u0161\u00ed\u0159en\u00ed nemoci Covid-19 p\u0159inesla hlubok\u00e9 zm\u011bny v\u00a0b\u011b\u017en\u00e9 rutin\u011b. Jako v\u00fdzva se jev\u00ed adaptace na nov\u00e9 a jin\u00e9 \u010dlen\u011bn\u00ed denn\u00edch aktivit a jejich zachov\u00e1n\u00ed v\u00a0\u010dasech, kdy chyb\u00ed typick\u00fd \u010dasov\u00fd rozvrh \u010di vn\u011bj\u0161\u00ed po\u017eadavky. Tyto zm\u011bny se rovn\u011b\u017e mohou st\u00e1t p\u0159\u00edle\u017eitost\u00ed, jak si vytvo\u0159it novou denn\u00ed rutinu, kter\u00e1 je kl\u00ed\u010dem k\u00a0tomu, jak b\u011bhem pandemie z\u016fstat fyzicky a du\u0161evn\u011b zdr\u00e1v.
    \nExistuj\u00ed srozumiteln\u00e1 doporu\u010den\u00ed pro     fyzickou aktivitu<\/a>, sedav\u00e9 chov\u00e1n\u00ed<\/a>, sp\u00e1nek<\/a>, v\u00fd\u017eivu<\/a> a konzumaci alkoholu<\/a>. Ned\u00e1vno byl publikov\u00e1n p\u0159ehled efektivn\u00edch technik<\/a>, kter\u00fd se zam\u011b\u0159uje na informace o zdrav\u00e9m stravov\u00e1n\u00ed a fyzick\u00e9 aktivit\u011b. Uk\u00e1zalo se, \u017ee kl\u00ed\u010dov\u00fdmi metodami zm\u011bny chov\u00e1n\u00ed je sledov\u00e1n\u00ed sebe (sebemonitorov\u00e1n\u00ed) ve\u00a0spojen\u00ed s\u00a0jednou nebo v\u00edce technikami (nap\u0159. vyty\u010den\u00ed c\u00edl\u016f). Pro vyty\u010den\u00ed c\u00edl\u016f je d\u016fle\u017eit\u00e9 b\u00fdt specifick\u00fd ohledn\u011b okolnost\u00ed \u201eco a kdy\u201c<\/a>. Nap\u0159. je t\u011b\u017e\u0161\u00ed dodr\u017eet c\u00edl<\/a> \u201estr\u00e1v\u00edm t\u0159i dny bez alkoholu\u201c ne\u017e pokud si stanov\u00edm c\u00edl \u201evzd\u00e1m se alkoholu v\u00a0pond\u011bl\u00ed, \u00fater\u00fd a \u010dtvrtek\u201c.<\/li>\n
  2. Jak z\u00edskat zdravou rovnov\u00e1hu v\u00a0monitorov\u00e1n\u00ed symptom\u016f<\/strong>
    \n    Monitoring symptom\u016f<\/a> a izolov\u00e1n\u00ed sama sebe, pokud se objev\u00ed dlouhodob\u00fd ka\u0161el a hore\u010dky jsou nov\u00e1 opat\u0159en\u00ed v reakci na pandemii. Za norm\u00e1ln\u00edch okolnost\u00ed je p\u0159irozen\u00e9, \u017ee jsme plni strachu ze somatick\u00fdch po\u010ditk\u016f a \u017ee skenujeme v\u00fdskyt t\u011blesn\u00fdch symptom\u016f. P\u0159ibli\u017en\u011b a\u017e 80% lid\u00ed si v\u0161imne jednoho nebo n\u011bkolika symptom\u016f<\/a> b\u011bhem m\u011bs\u00edce. Projevy respira\u010dn\u00edch \u2013 d\u00fdchac\u00edch symptom\u016f jsou b\u011b\u017en\u00e9. Ka\u017edodenn\u00ed fyzick\u00e9 symptomy mohu souviset s\u00a0na\u0161\u00ed t\u011blesnou reakc\u00ed na stres typu \u201e\u00fatok-\u00fat\u011bk\u201c. Ur\u010dit\u00e1 m\u00edra \u00fazkosti je prosp\u011b\u0161n\u00e1, nebo\u0165 motivuje lidi k\u00a0dodr\u017eov\u00e1n\u00ed opat\u0159en\u00ed, av\u0161ak p\u0159\u00edli\u0161 siln\u00e1 \u00fazkost m\u016f\u017ee zhor\u0161ovat symptomy a br\u00e1nit v\u00a0dokon\u010den\u00ed\u00a0ka\u017edodenn\u00edch \u00fakol\u016f. N\u00e1pomocn\u00e9 m\u016f\u017ee b\u00fdt uv\u011bdomov\u00e1n\u00ed si vlastn\u00edch my\u0161lenek a emoc\u00ed a p\u0159esunov\u00e1n\u00ed pozornosti od symptom\u016f k\u00a0dal\u0161\u00edm aktivit\u00e1m, stejn\u011b jako m\u016f\u017ee pomoci p\u0159ezna\u010dkov\u00e1n\u00ed nebo reinterpretov\u00e1n\u00ed symptom\u016f (nap\u0159. pokud \u0161patn\u011b d\u00fdch\u00e1m, m\u016f\u017ee se zad\u00fdchanost objevit, proto\u017ee pr\u00e1v\u011b nyn\u00ed za\u017e\u00edv\u00e1m stres). Tak\u00e9 relaxa\u010dn\u00ed cvi\u010den\u00ed<\/a> pom\u00e1haj\u00ed v \u00falev\u011b od \u00fazkosti, pokud se zhor\u0161\u00ed symptomy v d\u016fsledku stresu<\/a>. Je obt\u00ed\u017en\u00e9 naj\u00edt rovnov\u00e1hu, kdy\u017e je samoz\u0159ejm\u00e9 a d\u016fle\u017eit\u00e9 uch\u00fdlit se do fyzick\u00e9 izolace, pokud se objevily symptomy Covid \u2013 19 a vyhledat l\u00e9ka\u0159skou pomoc, pokud symptomy zes\u00edl\u00ed.<\/li>\n
  3. Jak naj\u00edt nov\u00fd zp\u016fsob pro udr\u017eov\u00e1n\u00ed soci\u00e1ln\u00edch kontakt\u016f a p\u011bstov\u00e1n\u00ed volno\u010dasov\u00fdch aktivit<\/strong>
    \nTerm\u00edn soci\u00e1ln\u00ed distancov\u00e1n\u00ed, kter\u00fd se pou\u017e\u00edv\u00e1 k\u00a0popisu izolace nen\u00ed asi \u00fapln\u011b \u0161\u0165astn\u00fd. Pot\u0159ebujeme si zachovat fyzick\u00fd odstup a z\u00e1rove\u0148 z\u016fstat v\u00a0soci\u00e1ln\u00edm kontaktu, proto\u017ee soci\u00e1ln\u00ed izolace a osam\u011blost souvis\u00ed s     vy\u0161\u0161\u00ed mortalitou a vy\u0161\u0161\u00edm po\u010dtem hospitalizac\u00ed<\/a>. Jako d\u016fle\u017eit\u00e9 copingov\u00e9 strategie<\/a> b\u011bhem karant\u00e9ny se ukazuje: zachov\u00e1n\u00ed si\u00a0kontakt\u016f s\u00a0p\u0159\u00e1teli i vzd\u00e1lenou rodinou, spole\u010dn\u00e9 tr\u00e1ven\u00ed \u010dasu se \u010dleny dom\u00e1cnosti a p\u011bstov\u00e1n\u00ed volno\u010dasov\u00fdch aktivit.<\/li>\n
  4. Jak zvl\u00e1dat nejistotu<\/strong>
    \nObavy o budoucnost a nejistota, kdy se \u017eivot zase vr\u00e1t\u00ed zp\u011bt do\u00a0norm\u00e1ln\u00edch kolej\u00ed,     jsou b\u011b\u017en\u00e9<\/a>. Jak pozitivn\u00ed, tak negativn\u00ed emoce jsou sou\u010d\u00e1st\u00ed norm\u00e1ln\u00edho \u017eivota. Starosti, strach a \u00fazkost v\u00a0reakci na sou\u010dasn\u00e9 okolnosti jsou v\u00a0t\u00e9to situaci norm\u00e1ln\u00ed. Pro\u00a0lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed aktu\u00e1ln\u00ed nejistoty sestavil Dr. Russ Harris, sv\u011btov\u011b uzn\u00e1van\u00fd klinick\u00fd psycholog v r\u00e1mci\u00a0ACT terapie (Acceptance and Commitment therapy) n\u011bkolik n\u00e1pomocn\u00fdch strategi\u00ed<\/a>: Nap\u0159. si zkuste uv\u011bdomit, \u017ee se pr\u00e1v\u011b s\u00a0n\u011b\u010d\u00edm pot\u00fdk\u00e1te (nap\u0159. \u201enemohu se vid\u011bt s\u00a0rodinou, proto\u017ee \u017eiji v\u00a0izolaci\u201c), a na tuto my\u0161lenku se zam\u011b\u0159te asi 30 sekund. D\u00e1le vlo\u017ete tuto my\u0161lenku do fr\u00e1ze \u201eM\u00e1m my\u0161lenku, \u017ee\u2026\u201c a zam\u011b\u0159te se na ni po dobu 30 sekund. Nakonec k t\u00e9to my\u0161lence p\u0159idejte v\u00fdrok: \u201eV\u0161\u00edm\u00e1m si, \u017ee m\u00e1m my\u0161lenku, \u017ee\u2026.\u201c, a zase se na ni zam\u011b\u0159te asi 30 sekund. S\u00a0ka\u017ed\u00fdm dal\u0161\u00edm krokem si m\u016f\u017eete v\u0161imnout, jak jste od t\u00e9to my\u0161lenky v\u00edce a v\u00edce vzdalujete.<\/li>\n<\/ol>\n

    Praktick\u00e1 doporu\u010den\u00ed:<\/strong><\/p>\n