{"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\/lv\/2019\/07\/self-efficacy-the-can-do-belief-that-lets-people-change-their-lifestyles\/","title":{"rendered":"Pa\u0161efektivit\u0101te: tic\u012bba saviem sp\u0113kiem, kas pal\u012bdz main\u012bt dz\u012bvesveidu"},"content":{"rendered":"<p><strong>Ralfs \u0160varcers (Ralf Schwarzer), Berl\u012bnes Br\u012bv\u0101 universit\u0101te, V\u0101cija, un &#8220;SWPS&#8221; Soci\u0101lo un humanit\u0101ro zin\u0101t\u0146u universit\u0101te, Polija<\/strong><\/p>\n<p>Main\u012bt uzved\u012bbu \u2013 tas bie\u017ei ir v\u0113lams, bet gr\u016bti sasniedzams m\u0113r\u0137is. Piem\u0113ram, lai p\u0101rtrauktu sm\u0113\u0137\u0113t, \u0113stu vesel\u012bgi vai regul\u0101ri nodarbotos ar fiziskaj\u0101m aktivit\u0101t\u0113m, nepiecie\u0161ama motiv\u0101cija, p\u016bles un neatlaid\u012bba. Uzved\u012bbas p\u0101rmai\u0146as ietekm\u0113 daudzi psiholo\u0123iskie faktori. Viens no vissvar\u012bg\u0101kajiem \u2013 <a href=\"http:\/\/www.uky.edu\/~eushe2\/Pajares\/self-efficacy.html\">pa\u0161efektivit\u0101te<\/a>.<!--more--><\/p>\n<p><strong>Kas ir pa\u0161efektivit\u0101te, un k\u0101da ir t\u0101s noz\u012bme?<\/strong><\/p>\n<p>Vai jums k\u0101dreiz ir bijis gr\u016bti attur\u0113ties no alkohola lieto\u0161anas savies\u012bgu vakari\u0146u laik\u0101? Pat ja j\u016bs uzskat\u0101t, ka pareiz\u0101k b\u016btu nedzert, jums var b\u016bt gr\u016bti kontrol\u0113t v\u0113lmi iedzert. \u0160\u012bs gr\u016bt\u012bbas liecina par zemu pa\u0161efektivit\u0101ti attiec\u012bb\u0101 uz attur\u0113\u0161anos no alkohola lieto\u0161anas. Pa\u0161efektivit\u0101te ir savas uzved\u012bbas kontrole, ko m\u0113s ceram izmantot sare\u017e\u0123\u012bt\u0101s situ\u0101cij\u0101s. T\u0101 ir optimistiska p\u0101rliec\u012bba par m\u016bsu sp\u0113ju risin\u0101t jaunas vai sare\u017e\u0123\u012btas probl\u0113mas. Ja mums ir sp\u0113c\u012bga p\u0101rliec\u012bba, ka m\u0113s varam paveikt uzdevumu (t. i., ir augstas pa\u0161efektivit\u0101tes izj\u016bta), tad ir augsta varb\u016bt\u012bba, ka m\u0113s \u0137ersimies pie t\u0101 izpildes. Ja m\u0113s esam p\u0101rliecin\u0101ti, ka m\u0113s sp\u0113sim p\u0101rvar\u0113t paredzamos draudus vai izaicin\u0101jumus (piem\u0113ram, eks\u0101menu), tad ir augsta varb\u016bt\u012bba, ka m\u0113s no t\u0101 neizvair\u012bsimies. Savuk\u0101rt, glu\u017ei pret\u0113ji, ja m\u0113s \u0161aub\u0101mies par sevi (t. i., mums ir zemas pa\u0161efektivit\u0101tes izj\u016bta), m\u0113s varam vilcin\u0101ties r\u012bkoties. T\u0101d\u0113j\u0101di pa\u0161efektivit\u0101te vada uzved\u012bbas p\u0101rmai\u0146as un atbalsta optim\u0101lu darb\u012bbu.<\/p>\n<p><strong>Ko par uzved\u012bbas p\u0101rmai\u0146\u0101m liecina p\u0113t\u012bjumi?<\/strong><\/p>\n<p><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/109019818601300108\">P\u0101rskati<\/a> par\u0101da, ka augstas pa\u0161efektivit\u0101tes gad\u012bjum\u0101 ir prognoz\u0113jama iesaist\u012b\u0161an\u0101s vair\u0101kos noz\u012bm\u012bgos vesel\u012bbas uzved\u012bbas pas\u0101kumos, t\u0101dos k\u0101 sm\u0113\u0137\u0113\u0161anas p\u0101rtrauk\u0161ana, svara kontrole, kontracepcijas lieto\u0161ana, alkohola lieto\u0161anas kontrole, <a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs10865-011-9373-1\">d\u0101rze\u0146u un aug\u013cu lieto\u0161ana uztur\u0101<\/a>, <a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs12529-016-9605-4\">zobu diego\u0161ana<\/a> un fizisk\u0101 aktivit\u0101te. Ar\u012b intervences p\u0113t\u012bjumi liecina, ka pieaugo\u0161a pa\u0161efektivit\u0101te uzlabo uzved\u012bbu (piem\u0113ram, <a href=\"https:\/\/academic.oup.com\/her\/article\/22\/5\/630\/566523\">uztura uzved\u012bbu<\/a> un fizisko aktivit\u0101ti). Kopum\u0101 p\u0113t\u012bjumu rezult\u0101ti liecina, ka indiv\u012bdiem ir nepiecie\u0161ams noteikts pa\u0161efektivit\u0101tes l\u012bmenis, lai iesaist\u012btos noz\u012bm\u012bgos vesel\u012bbas uzved\u012bbas pas\u0101kumos un sasniegtu v\u0113lamo izn\u0101kumu (piem\u0113ram, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3726181\/\">svara zudumu<\/a>).<\/p>\n<p>T\u0101 k\u0101 pa\u0161efektivit\u0101te ir ac\u012bmredzami svar\u012bga, lai notiktu uzved\u012bbas p\u0101rmai\u0146as, atliek atbild\u0113t uz diviem galvenajiem jaut\u0101jumiem: k\u0101 m\u0113s var\u0113tu noteikt, vai cilv\u0113kam ir augsta vai zema pa\u0161efektivit\u0101te, un ko m\u0113s var\u0113tu dar\u012bt, lai paaugstin\u0101tu pa\u0161efektivit\u0101ti, ja t\u0101 ir zema?<\/p>\n<p><strong>K\u0101 m\u0113s varam izv\u0113rt\u0113t pa\u0161efektivit\u0101tes l\u012bmeni?<\/strong><\/p>\n<p>Visizplat\u012bt\u0101kais veids ir l\u016bgt, lai indiv\u012bdi apstiprina noteiktus apgalvojumus. Ierosin\u0101tais formul\u0113jums uzved\u012bbas pa\u0161efektivit\u0101tes <strong>izv\u0113rt\u0113jumam<\/strong>: \u201eEsmu p\u0101rliecin\u0101ts, ka varu &#8230; (<em>veikt darb\u012bbu<\/em>), pat ja &#8230; (<em>barjera<\/em>).\u201d Pa\u0161efektivit\u0101tes apgalvojuma piem\u0113rs: \u201cEsmu p\u0101rliecin\u0101ts, ka es varu atteikties no deserta pat tad, ja mana \u0123imene turpina to \u0113st.\u201d<\/p>\n<p>Visu veidu vesel\u012bbas uzved\u012bbas m\u0113r\u012b\u0161anai ir izstr\u0101d\u0101tas pa\u0161efektivit\u0101tes skalas. <a href=\"http:\/\/userpage.fu-berlin.de\/~health\/healself.pdf\">Piem\u0113ram<\/a>, past\u0101v \u012bsas <a href=\"http:\/\/www.psyc.de\/hapascales.pdf\">skalas<\/a>, lai izv\u0113rt\u0113tu pa\u0161efektivit\u0101ti attiec\u012bb\u0101 uz di\u0113tu, vingro\u0161anu, saules aizsargl\u012bdzek\u013cu lieto\u0161anu, zobu diego\u0161anu, roku higi\u0113nu un alkohola lieto\u0161anu. Izv\u0113rt\u0113jot pa\u0161efektivit\u0101ti, svar\u012bgi atz\u012bm\u0113t, ka zema pa\u0161efektivit\u0101te vien\u0101 uzved\u012bbas veid\u0101 nenoz\u012bm\u0113 zemu pa\u0161efektivit\u0101ti cit\u0101 uzved\u012bbas veid\u0101. Pa\u0161efektivit\u0101te katru reizi ir j\u0101izv\u0113rt\u0113 attiec\u012bb\u0101 uz specifisku uzved\u012bbas veidu.<\/p>\n<p><strong>K\u0101 m\u0113s varam paaugstin\u0101t pa\u0161efektivit\u0101ti?<\/strong><\/p>\n<p>Liel\u0101k\u0101 da\u013ca interven\u010du, kas izstr\u0101d\u0101tas, lai uzlabotu pa\u0161efektivit\u0101ti, saist\u0101mas ar <a href=\"http:\/\/reflectd.co\/2014\/01\/20\/self-efficacy-beliefs\/\">\u010detriem inform\u0101cijas avotiem<\/a>, kas veido hierarhiju. Hierarhijas aug\u0161gal\u0101 atrodas pirmais avots, kas saist\u012bts ar to, ka pa\u0161efektivit\u0101tes p\u0101rliec\u012bbu ir iesp\u0113jams uzlabot, pateicoties personiskajiem sasniegumiem. Lai veicin\u0101tu \u0161\u0101das pieredzes jeb meistar\u012bbas ieg\u016b\u0161anu, j\u016bs varat rosin\u0101t klientus veikt nelielus, pietiekami vieglus uzdevumus, kurus vi\u0146i, visticam\u0101k, sp\u0113s veiksm\u012bgi izpild\u012bt. P\u0113c tam j\u016bs varat sniegt pozit\u012bvu atgriezenisko saiti, lai nostiprin\u0101tu \u0161o meistar\u012bbas pieredzi, un mudin\u0101t klientu paveikt n\u0101kamos uzdevumus, kuri var b\u016bt jau sare\u017e\u0123\u012bt\u0101ki. \u0160\u0101di diferenc\u0113ti uzdevumi var b\u016bt noder\u012bgi kl\u012bniskos apst\u0101k\u013cos, piem\u0113ram, fizioterapij\u0101 (piem\u0113ram, pak\u0101peniska l\u012bdzsvara un sp\u0113ka vingrin\u0101jumu att\u012bst\u012bba) vai kognit\u012bv\u0101s uzved\u012bbas terapij\u0101 \u2013 fobiju \u0101rst\u0113\u0161an\u0101.<\/p>\n<p>N\u0101kamais pa\u0161efektivit\u0101tes avots ir m\u0101c\u012b\u0161an\u0101s no sve\u0161as pieredzes jeb citu v\u0113ro\u0161ana. Ja indiv\u012bds redz, ka citi cilv\u0113ki (kuriem ir l\u012bdz\u012bgas gr\u016bt\u012bbas) veiksm\u012bgi tiek gal\u0101 ar sare\u017e\u0123\u012btu situ\u0101ciju, tad soci\u0101l\u0101 sal\u012bdzin\u0101\u0161ana un uzved\u012bbas imit\u0101cija var stiprin\u0101t pa\u0161efektivit\u0101tes p\u0101rliec\u012bbu. Izt\u0113lojieties, ka j\u016bs esat sm\u0113\u0137\u0113\u0161anas p\u0101rtrauk\u0161anas proces\u0101, bet j\u016bsu partneris(e) \u00a0nesp\u0113j p\u0101rtraukt sm\u0113\u0137\u0113\u0161anu zemas pa\u0161efektivit\u0101tes d\u0113\u013c. J\u016bs varat m\u0113\u0123in\u0101t pamaz\u0101m paaugstin\u0101t sava partnera pa\u0161efektivit\u0101ti, atkl\u0101jot savus \u0161\u0137\u0113r\u0161\u013cus un centienus tikt ar tiem gal\u0101, par\u0101dot, k\u0101 j\u016bs p\u0101rvarat tieksmi sm\u0113\u0137\u0113t konkr\u0113t\u0101s situ\u0101cij\u0101s, izsakot optimistiskus uzskatus un taml\u012bdz\u012bgi. L\u012bdz ar to j\u016bs varat b\u016bt piem\u0113rs c\u012b\u0146ai ar sm\u0113\u0137\u0113\u0161anu \u2013 piem\u0113rs, kas par\u0101da pa\u0161efektivit\u0101ti un demonstr\u0113 sm\u0113\u0137\u0113\u0161anas p\u0101rtrauk\u0161anas procesa deta\u013cas. J\u016bs varat pal\u012bdz\u0113t uzlabot pa\u0161efektivit\u0101ti k\u0101dam citam, atkl\u0101ti p\u0101rrun\u0101jot, k\u0101 j\u016bs tiekat gal\u0101 ar v\u0113lmi uzsm\u0113\u0137\u0113t un k\u0101 r\u012bkojaties da\u017e\u0101d\u0101s sare\u017e\u0123\u012bt\u0101s situ\u0101cij\u0101s, kad k\u0101rdin\u0101jumi \u0161\u0137iet nep\u0101rvarami.<\/p>\n<p>Tre\u0161ais un sal\u012bdzino\u0161i maz\u0101k sp\u0113c\u012bgais pa\u0161efektivit\u0101tes p\u0101rliec\u012bbas avots ir verb\u0101la p\u0101rliecin\u0101\u0161ana. Piem\u0113ram, j\u016bs varat p\u0101rliecin\u0101t savus klientus, ka vi\u0146i sp\u0113s iev\u0113rot jaunu, striktu uztura pl\u0101nu, \u0146emot v\u0113r\u0101 vi\u0146u kompetenci un sp\u0113ju pl\u0101not. J\u016bs varat pateikt cilv\u0113kam, ka vi\u0146am piem\u012bt nepiecie\u0161amam\u0101s \u012bpa\u0161\u012bbas vai sp\u0113jas, lai g\u016btu pan\u0101kumus iecer\u0113t\u0101j\u0101 pas\u0101kum\u0101. \u0160ie p\u0101rliecin\u0101\u0161anas veidi var stiprin\u0101t pa\u0161efektivit\u0101ti, lai veiksm\u012bgi tiktu gal\u0101 ar nosprausto uzdevumu.<\/p>\n<p>Ceturtais avots, fiziolo\u0123isk\u0101s ierosas uztvere un interpret\u0101cija, ir maz\u0101k noz\u012bm\u012bgs vesel\u012bbas uzved\u012bbas intervenc\u0113s. Tom\u0113r \u0161o pa\u0161efektivit\u0101tes avotu var izmantot, sagatavojot klientus iesp\u0113jamam fiziolo\u0123isku diskomfortam, vi\u0146iem uzs\u0101kot jaunu vesel\u012bbas uzved\u012bbu (k\u0101re p\u0113c cigaretes, musku\u013cu s\u0101pes p\u0113c treni\u0146a utt.), un tas var pal\u012bdz\u0113t samazin\u0101t agr\u012bnos recid\u012bvus.<\/p>\n<p>M\u0113s varam secin\u0101t, ka pa\u0161efektivit\u0101te ir noz\u012bm\u012bga, bet ar\u012b main\u0101ma p\u0101rliec\u012bba \u2013 p\u0101rliec\u012bba, kas ir svar\u012bga vesel\u012bgas uzved\u012bbas uzs\u0101k\u0161anai un uztur\u0113\u0161anai. Ja pa\u0161efektivit\u0101te ir zema, to ir iesp\u0113jams pak\u0101peniski paaugstin\u0101t, pal\u012bdzot cilv\u0113kiem main\u012bt savu uzved\u012bbu.<\/p>\n<p><strong>Praktiski ieteikumi:<\/strong><\/p>\n<ul>\n<li><strong>Izv\u0113rt\u0113jiet pa\u0161efektivit\u0101ti. <\/strong>Apsprie\u017eot iesp\u0113jam\u0101s vesel\u012bbas uzved\u012bbas p\u0101rmai\u0146as ar pacientu vai klientu, nov\u0113rt\u0113jiet vi\u0146u pa\u0161efektivit\u0101ti attiec\u012bb\u0101 uz pl\u0101notaj\u0101m izmai\u0146\u0101m. To var izdar\u012bt, izmantojot anketu vai uzdodot jaut\u0101jumus par vi\u0146u p\u0101rliec\u012bbu sp\u0113t \u012bstenot jauno uzved\u012bbu konkr\u0113t\u0101s sare\u017e\u0123\u012bt\u0101s situ\u0101cij\u0101s.<\/li>\n<li><strong>Veiciet atbilsto\u0161u intervenci nol\u016bk\u0101 paaugstin\u0101t pa\u0161efektivit\u0101ti.<\/strong> Ja indiv\u012bdam ir zema pa\u0161efektivit\u0101te, intervenc\u0113 izmantojiet k\u0101du no \u0161iem pa\u0161efektivit\u0101tes avotiem:\n<ul>\n<li><strong>Veiciniet meistar\u012bbas pieredzi. <\/strong>Str\u0101d\u0101jiet ar klientu vai pacientu, pal\u012bdzot vi\u0146am struktur\u0113t savus centienus main\u012bt uzved\u012bbu t\u0101, lai vi\u0146\u0161 jau s\u0101kumposm\u0101 sp\u0113tu sasniegt nelielus un atk\u0101rtotus pan\u0101kumus!<\/li>\n<li><strong>Identific\u0113jiet iesp\u0113jas m\u0101c\u012bties no citu piem\u0113ra. <\/strong>Izmantojiet atbilsto\u0161us pan\u0101kumu gad\u012bjumus un pal\u012bdziet klientam vai pacientam atrast k\u0101dus paraugus starp cilv\u0113kiem, kuri ir sp\u0113ju\u0161i veiksm\u012bgi main\u012bt uzved\u012bbu!<\/li>\n<li><strong>P\u0101rlieciniet. <\/strong>Dariet cilv\u0113kam zin\u0101mu, ka ticat vi\u0146a sp\u0113kiem un sp\u0113jai main\u012bties!<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Tulkoju\u0161as And\u017eela Ber\u0137e un Krist\u012bne M\u0101rtinsone<\/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,"_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":"lv","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","sr","fi","et","sv","tr","uk","hi","sw","ta"],"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},"sr":{"title":false,"content":false,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"et":{"title":false,"content":false,"excerpt":false},"sv":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false},"hi":{"title":false,"content":false,"excerpt":false},"sw":{"title":false,"content":false,"excerpt":false},"ta":{"title":false,"content":false,"excerpt":false}}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"{:en}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. 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