{"id":652,"date":"2017-05-01T02:26:13","date_gmt":"2017-05-01T02:26:13","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=652"},"modified":"2025-11-04T14:46:13","modified_gmt":"2025-11-04T14:46:13","slug":"harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2017\/05\/harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour\/","title":{"rendered":"Zap\u0159\u00e1hn\u011bte svou fantazii: jak vyu\u017e\u00edt s\u00edlu imaginace ke zm\u011bn\u011b zdravotn\u00edho chov\u00e1n\u00ed"},"content":{"rendered":"

Martin S. Hagger, Curtin University, Australia and University of Jyv\u00e4skyl\u00e4, Finland a Dominic Conroy, Birkbeck University of London, UK<\/strong><\/p>\n

Co je to imaginace?<\/strong><\/p>\n

Lid\u00e9 jsou pom\u011brn\u011b dob\u0159\u00ed v\u00a0p\u0159edstavov\u00e1n\u00ed si r\u016fzn\u00fdch v\u011bc\u00ed. V\u00a0mysli si \u010dasto p\u0159ehr\u00e1vaj\u00ed budouc\u00ed situace a sc\u00e9n\u00e1\u0159e nebo se v\u011bnuj\u00ed denn\u00edmu sn\u011bn\u00ed o \u00fa\u017easn\u00fdch mo\u017enostech. Tyto p\u0159edstavovan\u00e9 situace jsou \u010dasto nestrukturovan\u00e9 a samovoln\u00e9. Psychologov\u00e9 proto zji\u0161\u0165uj\u00ed, zda by bylo mo\u017en\u00e9 vyu\u017e\u00edt schopnost lid\u00ed p\u0159edstavovat si jako cestu ke zlep\u0161en\u00ed jejich schopnosti dosahovat c\u00edl\u016f \u010di po\u017eadovan\u00fdch v\u00fdsledk\u016f<\/a>.<\/p>\n

<\/p>\n

Imaginace je obecn\u00fd pojem, kter\u00fd se v\u00a0psychologii pou\u017e\u00edv\u00e1 pro pops\u00e1n\u00ed strategi\u00ed, kdy lid\u00e9 pou\u017e\u00edvaj\u00ed p\u0159edstavivost, aby zv\u00fd\u0161ili svou motivaci k\u00a0c\u00edlesm\u011brn\u00fdm \u010dinnostem. Je n\u011bkolik r\u016fzn\u00fdch metod imaginace, kter\u00e9 \u010dasto obn\u00e1\u0161ej\u00ed cvi\u010den\u00ed veden\u00e1 odborn\u00edkem nebo \u0159\u00edzen\u00e1 klientem samotn\u00fdm. P\u0159i nich klient imaginuje \u010di vizualizuje ur\u010dit\u00e9 sv\u00e9 chov\u00e1n\u00ed vedouc\u00ed k \u00fasp\u011bchu nebo si p\u0159edstavuje pocity a emoce, kter\u00e9 m\u016f\u017ee v\u00a0r\u00e1mci tohoto chov\u00e1n\u00ed a jeho d\u016fsledk\u016f za\u017e\u00edvat. Nap\u0159\u00edklad ku\u0159\u00e1k, kter\u00fd chce p\u0159estat kou\u0159it, si m\u016f\u017ee p\u0159edstavovat kroky, kter\u00e9 by podnikl, aby zvl\u00e1dl situace, ve kter\u00fdch bude pravd\u011bpodobn\u011b ba\u017eit po cigaret\u011b. Intervence prost\u0159ednictv\u00edm imaginace funguj\u00ed tak, \u017ee zvy\u0161uj\u00ed motivaci chovat se v\u00a0budoucnosti konkr\u00e9tn\u00edm zp\u016fsobem. Je to zp\u016fsob, jak zlep\u0161it p\u0159\u00edpravu i p\u0159ipravenost \u010dlov\u011bka k tomu, aby se \u00fasp\u011b\u0161n\u011b zachoval tak, aby dos\u00e1hl c\u00edle.<\/p>\n

Imaginace m\u016f\u017ee zv\u00fd\u0161it situa\u010dn\u011b specifickou d\u016fv\u011bru<\/a> jedince v\u00a0to, \u017ee zvl\u00e1dne usm\u011brnit sv\u00e9 chov\u00e1n\u00ed (tzv. self-efficacy<\/em>). Vy\u0161\u0161\u00ed m\u00edra self-efficacy zesiluje motivaci \u010di z\u00e1m\u011br<\/em> jedince chovat se v\u00a0budoucnu ur\u010dit\u00fdm zp\u016fsobem a pom\u00e1h\u00e1 mu v\u00a0p\u0159ekon\u00e1v\u00e1n\u00ed souvisej\u00edc\u00edch bari\u00e9r a p\u0159ek\u00e1\u017eek. Nap\u0159\u00edklad \u010dlov\u011bku, kter\u00fd chce dr\u017eet dietu, m\u016f\u017ee dodat v\u011bt\u0161\u00ed d\u016fv\u011bru ve sv\u00e9 schopnosti u\u010dinit tak doopravdy, jestli\u017ee si bude p\u0159edstavovat, \u017ee se o pracovn\u00edch p\u0159est\u00e1vk\u00e1ch \u00fasp\u011b\u0161n\u011b vyhne p\u0159eslazen\u00fdm n\u00e1poj\u016fm, a kdy\u017e si bude vizualizovat, jak p\u0159ekon\u00e1 potenci\u00e1ln\u00ed v\u00fdzvy a nesn\u00e1ze \u2013 nap\u0159\u00edklad nalezen\u00edm neslazen\u00e9 alternativy pro uha\u0161en\u00ed \u017e\u00edzn\u011b. Lid\u00e9, kte\u0159\u00ed si p\u0159edstavuj\u00ed sami sebe b\u011bhem chovan\u00ed vedouc\u00edho k\u00a0\u00fasp\u011bchu, si ve v\u00fdsledku vytv\u00e1\u0159\u00ed nejlep\u0161\u00ed mo\u017en\u00fd vzor \u2013 sami sebe!<\/p>\n

Jak se imaginace vyu\u017e\u00edv\u00e1?<\/strong><\/p>\n

A\u010dkoli existuje mnoho typ\u016f imaginace (nap\u0159. \u0159\u00edzen\u00e1 imaginace, ment\u00e1ln\u00ed simulace), v\u0161echny maj\u00ed spole\u010dn\u00e9 n\u011bkter\u00e9 kl\u00ed\u010dov\u00e9 prvky. Imaginace se \u010dasto prov\u00e1d\u00ed jako \u201ecvi\u010den\u00ed\u201c, p\u0159i kter\u00e9m si klient vytv\u00e1\u0159\u00ed dynamick\u00fd ment\u00e1ln\u00ed obraz sebe sama, jak vykon\u00e1v\u00e1 po\u017eadovanou \u010dinnost. P\u0159i cvi\u010den\u00ed si klient vizualizuje sv\u00e9 jedn\u00e1n\u00ed co mo\u017en\u00e1 nejp\u0159esn\u011bji v\u00a0re\u00e1ln\u00e9m \u010dase, v\u011bnuje pozornost d\u016fle\u017eit\u00fdm detail\u016fm a sna\u017e\u00ed se p\u0159edstavit si, jak by se p\u0159i tom mohl c\u00edtit. V\u00a0n\u011bkter\u00fdch p\u0159\u00edpadech m\u016f\u017ee b\u00fdt po\u017e\u00e1d\u00e1n, aby si p\u0159edstavil tak\u00e9 dosa\u017een\u00ed c\u00edle nebo v\u00fdsledku, a to v\u010detn\u011b souvisej\u00edc\u00edch pozitivn\u00edch emoc\u00ed, kter\u00e9 by r\u00e1d za\u017eil. Imaginace m\u016f\u017ee b\u00fdt bu\u010f sebe\u0159\u00edzen\u00e1, nebo veden\u00e1 facilit\u00e1torem, kter\u00fd imagina\u010dn\u00edm cvi\u010den\u00edm prov\u00e1z\u00ed a d\u00e1v\u00e1 pokyny. Pro to, aby se \u010dlov\u011bk mohl st\u00e1t facilit\u00e1torem, nen\u00ed nezbytn\u00fdm p\u0159edpokladem specializa\u010dn\u00ed psychologick\u00fd v\u00fdcvik. D\u016fle\u017eit\u00e1 je p\u0159edev\u0161\u00edm zku\u0161enost s\u00a0asistov\u00e1n\u00edm a prov\u00e1zen\u00edm p\u0159i imaginaci. Tu je mo\u017en\u00e9 prov\u00e1d\u011bt tak\u00e9 ve skupin\u00e1ch, kdy si \u010dlenov\u00e9 skupiny p\u0159edstavuj\u00ed ka\u017ed\u00fd sv\u00e9 vlastn\u00ed sc\u00e9n\u00e1\u0159e, zpravidla pod veden\u00edm jednoho facilit\u00e1tora.<\/p>\n

Funguje to?<\/strong><\/p>\n

Imaginace je vyu\u017e\u00edv\u00e1na pro pos\u00edlen\u00ed motivace a sebed\u016fv\u011bry v\u00a0ot\u00e1zk\u00e1ch zdravotn\u00edho chov\u00e1n\u00ed. V\u00fdzkumy ukazuj\u00ed, \u017ee pob\u00edzen\u00ed lid\u00ed k\u00a0vizualizaci krok\u016f, kter\u00e9 pot\u0159ebuj\u00ed u\u010dinit, aby dos\u00e1hli \u017e\u00e1douc\u00edho zdravotn\u00edho chov\u00e1n\u00ed, m\u00e1 za n\u00e1sledek jejich vy\u0161\u0161\u00ed motivaci a self-efficacy ve vztahu k\u00a0dan\u00e9mu chov\u00e1n\u00ed i jejich skute\u010dnou behavior\u00e1ln\u00ed \u00fa\u010dast. Imaginace se ukazuje jako efektivn\u00ed n\u00e1stroj p\u0159i sni\u017eov\u00e1n\u00ed konzumace alkoholu<\/a>, zvy\u0161ov\u00e1n\u00ed fyzick\u00e9 aktivity<\/a>, podpo\u0159e zdrav\u00e9ho stravov\u00e1n\u00ed<\/a> a p\u0159i odvyk\u00e1n\u00ed kou\u0159en\u00ed<\/a>. Efektivita imaginace se ukazuje tak\u00e9 v kombinaci s\u00a0dal\u0161\u00edmi metodami zam\u011b\u0159en\u00fdmi na zm\u011bnu chov\u00e1n\u00ed, jako je ak\u010dn\u00ed pl\u00e1nov\u00e1n\u00ed nebo \u201ekdy\u017e-tak\u201c pl\u00e1ny<\/a> (tj. pl\u00e1nov\u00e1n\u00ed kdy, kde a jak jednat), viz p\u0159edchoz\u00ed Gollwitzer\u016fv p\u0159\u00edsp\u011bvek. Ned\u00e1vno jsme zpracovali p\u0159ehledov\u00fd \u010dl\u00e1nek ze studi\u00ed, kter\u00e9 se zab\u00fdvaj\u00ed imaginac\u00ed p\u0159i zm\u011bn\u011b chov\u00e1n\u00ed<\/a>, a zjistili jsme, \u017ee jsou tyto strategie efektivn\u00ed zejm\u00e9na p\u0159i opakovan\u00e9m pou\u017eit\u00ed, a kdy\u017e lid\u00e9 dostali explicitn\u00ed pokyny, jak p\u0159i imagina\u010dn\u00edch cvi\u010den\u00edch postupovat.<\/p>\n

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

Imaginace je relativn\u011b jednoduch\u00e1 a levn\u00e1 metoda s\u00a0n\u00edzkou m\u00edrou z\u00e1t\u011b\u017ee, kter\u00e1 zvy\u0161uje motivaci a self-efficacy ke zm\u011bn\u011b zdravotn\u00edho chov\u00e1n\u00ed. N\u00ed\u017ee p\u0159in\u00e1\u0161\u00edme n\u011bkter\u00e9 tipy t\u00fdkaj\u00edc\u00ed se z\u00e1kladn\u00edch vlastnost\u00ed a z\u00e1le\u017eitost\u00ed, kter\u00e9 je t\u0159eba vz\u00edt v \u00favahu u imaginac\u00ed ve zdravotn\u00ed praxi:<\/p>\n

C\u00edlov\u00e1 skupina<\/strong>. Intervence prost\u0159ednictv\u00edm imaginace jsou nejvhodn\u011bj\u0161\u00ed pro lidi, kte\u0159\u00ed se p\u0159inejmen\u0161\u00edm zaj\u00edmaj\u00ed o zm\u011bnu sv\u00e9ho chov\u00e1n\u00ed; na rozd\u00edl od t\u011bch, kte\u0159\u00ed z\u00e1jem nemaj\u00ed v\u016fbec nebo jen mal\u00fd, pop\u0159\u00edpad\u011b o zm\u011bn\u011b chov\u00e1n\u00ed v\u016fbec neuva\u017euj\u00ed. Je \u010dasto d\u016fle\u017eit\u00e9, aby m\u011bli n\u011bjak\u00fd c\u00edl (nap\u0159. b\u011b\u017eet 20 minut bez zastaven\u00ed).<\/p>\n

Imagina\u010dn\u00ed \u201ecvi\u010den\u00ed\u201c<\/strong>. Imaginace by m\u011bla b\u00fdt prov\u00e1d\u011bna formou \u201ecvi\u010den\u00ed\u201c, kter\u00e9 vy\u017eaduje, aby imaginac\u00ed osoba str\u00e1vila ur\u010dit\u00fd \u010dasov\u00fd \u00fasek. Cvi\u010den\u00ed by m\u011bla b\u00fdt prov\u00e1d\u011bna na tich\u00e9m a pohodln\u00e9m m\u00edst\u011b bez p\u0159\u00edtomnosti jak\u00fdchkoli ru\u0161iv\u00fdch vliv\u016f.<\/p>\n

Veden\u00ed imaginace<\/strong>. Osob\u00e1m, kter\u00e9 jsou v\u00a0imaginaci \u201enov\u00e1\u010dky\u201c, doporu\u010dujeme facilit\u00e1tora nebo alespo\u0148 z\u00edsk\u00e1n\u00ed jasn\u00e9 instrukce, jak imagina\u010dn\u00ed cvi\u010den\u00ed prov\u00e1d\u011bt. Zku\u0161en\u011bj\u0161\u00ed lid\u00e9 mohou prov\u00e1d\u011bt imaginaci samostatn\u011b (\u201esebe\u0159\u00edzen\u011b\u201c). Efektivn\u00edm zp\u016fsobem, jak lidem pomoci, aby na imaginaci nezapomn\u011bli, m\u016f\u017ee b\u00fdt zaps\u00e1n\u00ed imaginace a zas\u00edl\u00e1n\u00ed p\u0159ipom\u00ednek (nap\u0159. p\u0159es textov\u00e9 zpr\u00e1vy).<\/p>\n

Na\u010dasov\u00e1n\u00ed<\/strong>. Imagina\u010dn\u00ed cvi\u010den\u00ed mohou trvat velmi kr\u00e1tkou dobu, t\u0159eba i m\u00e9n\u011b ne\u017e p\u011bt minut. Del\u0161\u00ed imagina\u010dn\u00ed cvi\u010den\u00ed v\u0161ak mohou b\u00fdt efektivn\u011bj\u0161\u00ed a v\u00fdsledn\u00e1 imaginace l\u00e9pe zapamatovateln\u00e1 a barvit\u011bj\u0161\u00ed.<\/p>\n

Obsah<\/strong>. V\u00a0imagina\u010dn\u00edm cvi\u010den\u00ed si \u010dlov\u011bk, kter\u00fd chce zm\u011bnit sv\u00e9 chov\u00e1n\u00ed, m\u016f\u017ee p\u0159edstavovat jednotliv\u00e9 kroky, kter\u00e9 vedou ke konkr\u00e9tn\u00edmu chov\u00e1n\u00ed v\u00a0ur\u010dit\u00e9 dob\u011b a m\u00edst\u011b, v nich\u017e o\u010dek\u00e1v\u00e1, \u017ee by k\u00a0tomuto chov\u00e1n\u00ed mohlo doj\u00edt. M\u016f\u017ee b\u00fdt tak\u00e9 veden k\u00a0p\u0159edstavov\u00e1n\u00ed si sebe sama tv\u00e1\u0159\u00ed v\u00a0tv\u00e1\u0159 p\u0159ek\u00e1\u017ek\u00e1m, kter\u00e9 by mu mohly v\u00a0\u017e\u00e1douc\u00edm chov\u00e1n\u00ed br\u00e1nit, a k\u00a0vizualizaci zp\u016fsob\u016f, jak\u00fdmi by je mohl p\u0159ekonat. \u010clov\u011bk, kter\u00fd chce nap\u0159\u00edklad zv\u00fd\u0161it svou fyzickou aktivitu (nap\u0159. svi\u017enou ch\u016fz\u00ed), by mohl tr\u00e1vit p\u011bt minut vsed\u011b nebo i vle\u017ee imaginac\u00ed, jak by mohl do sv\u00e9ho denn\u00edho re\u017eimu za\u010dlenit p\u011bt minut dodate\u010dn\u00e9 ch\u016fze v\u010detn\u011b toho, jak s\u00e1m tuto \u010dinnost prov\u00e1d\u00ed.<\/p>\n

Pokud m\u00e1te z\u00e1jem dov\u011bd\u011bt se v\u00edce, p\u0159e\u010dt\u011bte si ned\u00e1vno publikovan\u00fd soubor pokyn\u016f k\u00a0imaginaci zam\u011b\u0159en\u00e9 na zm\u011bnu chov\u00e1n\u00ed<\/a>.<\/p>\n

P\u0159eklad: Mgr Ren\u00e1ta \u010cerm\u00e1kov\u00e1<\/p>\n","protected":false},"excerpt":{"rendered":"

Martin S. Hagger, Curtin University, Australia and University of Jyv\u00e4skyl\u00e4, Finland and Dominic Conroy, Birkbeck University of London, UK What is mental imagery? People are usually quite good at imagining things. For example, people often act out future actions or […]<\/p>\n","protected":false},"author":1,"featured_media":653,"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":[13,18,16],"tags":[],"class_list":["post-652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interventions","category-mental-imagery","category-planning"],"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":false,"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":false,"content":false,"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":false,"content":false,"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":false,"content":false,"excerpt":false},"tr":{"title":false,"content":false,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/652","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=652"}],"version-history":[{"count":12,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/652\/revisions"}],"predecessor-version":[{"id":4644,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/652\/revisions\/4644"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/653"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}