{"id":1714,"date":"2020-08-25T12:02:32","date_gmt":"2020-08-25T12:02:32","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1714"},"modified":"2025-11-04T14:17:23","modified_gmt":"2025-11-04T14:17:23","slug":"how-to-maintain-health-behaviours-long-term","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2020\/08\/how-to-maintain-health-behaviours-long-term\/","title":{"rendered":"K\u0101 ilgtermi\u0146\u0101 saglab\u0101t vesel\u012bbas uzved\u012bbu?"},"content":{"rendered":"

Dominika Kvas\u0146icka (Dominika Kwasnicka), “SWPS” Soci\u0101lo un humanit\u0101ro zin\u0101t\u0146u universit\u0101te, Polija, un\u00a0University of Melbourne, Austr\u0101lija<\/span>\u00a0<\/span><\/p>\n

Vesel\u012bbas veicin\u0101\u0161anas programmu<\/span><\/a> galvenais m\u0113r\u0137is ir sekm\u0113t palieko\u0161as p\u0101rmai\u0146as, un vesel\u012bbas apr\u016bpes speci\u0101listi var dot savu artavu, lai pal\u012bdz\u0113tu klientiem sasniegt izvirz\u012btos vesel\u012bbas m\u0113r\u0137us un pan\u0101ktu vesel\u012bbas uzved\u012bbas p\u0101rmai\u0146u notur\u012bgumu. Ir zin\u0101ms, ka ir gr\u016bti uzs\u0101kt vesel\u012bbas uzved\u012bbas main\u012b\u0161anu, ta\u010du <\/span>v\u0113l gr\u016bt\u0101ka<\/span><\/a> var b\u016bt main\u012bt\u0101s uzved\u012bbas saglab\u0101\u0161ana ilgtermi\u0146\u0101. Viens no svar\u012bg\u0101kajiem vesel\u012bbas psiholo\u0123ijas jaut\u0101jumiem ir tie\u0161i par to, k\u0101p\u0113c tik gr\u016bti pietur\u0113ties pie uzs\u0101ktaj\u0101m uzved\u012bbas p\u0101rmai\u0146\u0101m.\u00a0<\/span><\/p>\n

<\/p>\n

Lai atbild\u0113tu uz \u0161o jaut\u0101jumu, m\u016bsu grupa izp\u0113t\u012bja teorijas, kas izskaidro, k\u0101 cilv\u0113ki main\u0101s un p\u0113c tam saglab\u0101 pozit\u012bvas p\u0101rmai\u0146as vesel\u012bb\u0101, piem\u0113ram, k\u0101 vi\u0146i atmet sm\u0113\u0137\u0113\u0161anu un palielina fizisko aktivit\u0101ti. M\u0113s identific\u0113j\u0101m <\/span>100 teorijas<\/span><\/a>, kas izskaidro, k\u0101 cilv\u0113ki maina savu uzved\u012bbu un saglab\u0101 \u0161\u012bs p\u0101rmai\u0146as. Lab\u0101 zi\u0146a vesel\u012bbas speci\u0101listiem ir t\u0101da, ka \u0161\u012bs 100 teorijas var iedal\u012bt piec\u0101s pamatgrup\u0101s atbilsto\u0161i piec\u0101m galvenaj\u0101m t\u0113m\u0101m, kur\u0101m j\u0101piev\u0113r\u0161as, lai pan\u0101ktu palieko\u0161as p\u0101rmai\u0146as.<\/span><\/p>\n

    \n
  1. Motiv\u0101cija<\/b> ir svar\u012bga, uzs\u0101kot jaunu vesel\u012bbas uzved\u012bbu, piem\u0113ram, sporta z\u0101les apmekl\u0113\u0161anu, skrie\u0161anu, vesel\u012bgu \u0113\u0161anu, izvair\u012b\u0161anos no \u0101tr\u0101s \u0113din\u0101\u0161anas izstr\u0101d\u0101jumiem vai p\u0101rm\u0113r\u012bgas alkohola lieto\u0161anas. Nav p\u0101rsteidzo\u0161i, ka motiv\u0101cija ir b\u016btiska ar\u012b ilgsto\u0161u uzved\u012bbas p\u0101rmai\u0146u pan\u0101k\u0161anai. <\/span>Motiv\u0101cija laika gait\u0101 sv\u0101rst\u0101s<\/span><\/a>, un, lai saglab\u0101tu jauno vesel\u012bbas uzved\u012bbu, mums j\u0101liek liet\u0101 efekt\u012bvas strat\u0113\u0123ijas vesel\u012bbas uzved\u012bbas p\u0101rmai\u0146u saglab\u0101\u0161anai pat tad, kad motiv\u0101cija s\u0101k mazin\u0101ties. To var pan\u0101kt, piem\u0113ram, iepriek\u0161 <\/span>pl\u0101nojot<\/span><\/a>, kas tiks dar\u012bts, saskaroties ar iesp\u0113jamiem \u0161\u0137\u0113r\u0161\u013ciem. Piem\u0113ram, var iepl\u0101not, ka “tad, kad l\u012bs pamat\u012bgs lietus, es vingro\u0161u m\u0101j\u0101s, nevis do\u0161os vingrot uz sporta z\u0101li vai skriet \u0101r\u0101”.<\/span><\/li>\n<\/ol>\n
      \n
    1. Pa\u0161regul\u0101cija<\/b> noz\u012bm\u0113 to, ka cilv\u0113ks seko l\u012bdzi tam, ko dara. Savas uzved\u012bbas <\/span>p\u0101rraudz\u012b\u0161ana<\/span><\/a> ir svar\u012bga, lai var\u0113tu noteikt, vai pa\u0161reiz\u0113jai uzved\u012bbai ir j\u0101main\u0101s, un lai proakt\u012bvi var\u0113tu main\u012bt uzved\u012bbu, ja p\u0101rmai\u0146as b\u016btu nepiecie\u0161amas. Piem\u0113ram, lai saprastu, vai <\/span>vajadz\u0113tu main\u012bt fizisk\u0101s aktivit\u0101tes l\u012bmeni<\/span><\/a>, jums j\u0101zina, k\u0101da katru dienu ir bijusi j\u016bsu fizisk\u0101 aktivit\u0101te. Var izmantot mobil\u0101 t\u0101lru\u0146a lietotni, lai redz\u0113tu, cik so\u013cu nostaig\u0101ts ik dienu, vai pierakst\u012bt, cik min\u016btes katru dienu esat bijis fiziski akt\u012bvs, atz\u012bm\u0113jot ar\u012b intensit\u0101ti. <\/span>Pasaules Vesel\u012bbas organiz\u0101cijas vadl\u012bnij\u0101s<\/span><\/a> teikts, ka ikvienam dien\u0101 ir vajadz\u012bgas apm\u0113ram 30 min\u016btes vid\u0113jas intensit\u0101tes fizisk\u0101s aktivit\u0101tes, un, ja j\u016bs saprotat, ka krietni atpaliekat no \u0161\u012bm vadl\u012bnij\u0101m, tad jums <\/span>j\u0101iepl\u0101no<\/span><\/a> p\u0101rmai\u0146as regul\u0101ras aktivit\u0101tes uztur\u0113\u0161anai, nor\u0101dot, kad, kur un k\u0101 j\u016bs veiksiet nepiecie\u0161am\u0101s p\u0101rmai\u0146as.<\/span><\/li>\n<\/ol>\n
        \n
      1. Lai palieko\u0161i main\u012btu vesel\u012bbas uzved\u012bbu, ir vajadz\u012bgi <\/span>resursi<\/b>, tai skait\u0101 psiholo\u0123iskie un fiziskie. Piem\u0113ram, ir gr\u016bti palikt vesel\u012bgam (vingrot, vesel\u012bgi \u0113st), kad cilv\u0113ks j\u016btas san\u012bcis, atrodas stresa st\u0101vokl\u012b; vi\u0146am pietr\u016bkst ener\u0123ijas vai iepriek\u0161\u0113j\u0101 nakt\u012b gandr\u012bz nemaz nav gul\u0113ts. Vajadz\u012bgs ne mazums psiholo\u0123isko resursu, lai uztur\u0113tu vesel\u012bgu uzved\u012bbu, proti, lai cilv\u0113ks b\u016btu ener\u0123ijas pilns, atp\u016bties un bez stresa. Ar\u012b fiziskie resursi ir svar\u012bgi; mums apk\u0101rt ir j\u0101izveido infrastrukt\u016bra, lai var\u0113tu dz\u012bvotu vesel\u012bgi. Piem\u0113ram, m\u0113s nevaram \u0113st vesel\u012bgi, ja mums nav iesp\u0113jams sag\u0101d\u0101t vesel\u012bgu \u0113dienu, un m\u0113s nevaram lietot z\u0101les, ja mums t\u0101s nav pieejamas. Psiholo\u0123iskie un fiziskie resursi nodro\u0161ina, ka m\u0113s varam saglab\u0101t vesel\u012bgu dz\u012bvesveidu.<\/span><\/li>\n<\/ol>\n
          \n
        1. Ieradumi<\/b> \u2013 par tiem run\u0101 visi, ta\u010du vairums cilv\u0113ku tos uztver <\/span>nedaudz cit\u0101di<\/span><\/a> nek\u0101 psihologi. Vesel\u012bbas psihologa izpratn\u0113 <\/span>ieradumu saiknes<\/span><\/a> veidojas, kad, rea\u0123\u0113jot uz konkr\u0113tu situ\u0101ciju, cilv\u0113ks konsekventi veic v\u0113lamo rezult\u0101tu sasnieg\u0161anai nepiecie\u0161amo darb\u012bbu. Sliktos ieradumus, piem\u0113ram, sm\u0113\u0137\u0113\u0161anu vai \u0113\u0161anu v\u0113lu vakar\u0101, ir gr\u016bti main\u012bt, jo tie var b\u016bt k\u013cuvu\u0161i par m\u016bsu izv\u0113li p\u0113c noklus\u0113juma, kura tiek izdar\u012bta “dabiski” un bez dom\u0101\u0161anas. Lai palieko\u0161i main\u012btu vesel\u012bbas uzved\u012bbu, ir j\u0101atbr\u012bvojas no sliktajiem ieradumiem un j\u0101izveido v\u0113lamie, un psiholo\u0123ija sniedz mums <\/span>lieliskus praktiskus risin\u0101jumus<\/span><\/a>, k\u0101 to izdar\u012bt. Parasti vajadz\u012bgs k\u0101ds <\/span>laiks, lai izveidotos<\/span><\/a> jaunie, pozit\u012bvie ieradumi un izzustu vecie. Popul\u0101ra uzved\u012bbas p\u0101rmai\u0146as metode, lai izveidotos ieradums, ir piev\u0113rst uzman\u012bbu palaid\u0113jfaktoriem (proti, uzvedin\u0101t\u0101jiem, kas izraisa konkr\u0113to uzved\u012bbu) un ar vien\u0101du uzved\u012bbu rea\u0123\u0113t uz vieniem un tiem pa\u0161iem palaid\u0113jfaktoriem vien\u0101d\u0101 kontekst\u0101.<\/span><\/li>\n<\/ol>\n
            \n
          1. Visbeidzot, lai saglab\u0101tu pozit\u012bvu vesel\u012bbas uzved\u012bbu, mums apk\u0101rt j\u0101b\u016bt atbilsto\u0161ai <\/span>videi<\/b>, proti, vajadz\u012bga p\u0101rmai\u0146as veicino\u0161a vieta un atbalsto\u0161i cilv\u0113ki. Mainot uzved\u012bbu, mums bie\u017ei ir j\u0101nomaina vide uz jaunu vai <\/span>j\u0101p\u0101rstruktur\u0113<\/span><\/a> eso\u0161\u0101 vide. Apk\u0101rt\u0113jie cilv\u0113ki ir svar\u012bga m\u016bsu <\/span>vides<\/span><\/a> sast\u0101vda\u013ca. \u0122imene, draugi un cilv\u0113ki, ar kuriem m\u0113s kop\u0101 pavad\u0101m laiku, ietekm\u0113 to, cik vesel\u012bgi m\u0113s esam. Vi\u0146i var mums pal\u012bdz\u0113t uzlabot uzved\u012bbu, sniedzot pozit\u012bvus pamudin\u0101jumus vai ar\u012b kalpojot par paraugu, ta\u010du vi\u0146i var ar\u012b ietekm\u0113t m\u016bs negat\u012bvi, uzst\u0101j\u012bgi aicinot kop\u012bgi uzsm\u0113\u0137\u0113t vai iedzert. M\u0113s neiesak\u0101m p\u0101rtraukt pavad\u012bt kop\u012bgu laiku ar draugiem, kuri ir neakt\u012bvi, lieto alkoholu, sm\u0113\u0137\u0113 un \u0113d nevesel\u012bgu p\u0101rtiku. Ta\u010du m\u0113s aicin\u0101m <\/span>dal\u012bties ar j\u016bsu vesel\u012bbas p\u0101rmai\u0146u pl\u0101niem<\/span><\/a> un akt\u012bvi pie\u0146emt l\u0113mumu nepak\u013cauties apk\u0101rt\u0113jo spiedienam. Piem\u0113ram, “kad man pied\u0101v\u0101s tre\u0161o k\u016bkas gabalu, noteikti atteik\u0161os”.<\/span><\/li>\n<\/ol>\n

            K\u0101 j\u016bs iedvesmojat klientus ne tikai main\u012bties, bet ar\u012b ilgtermi\u0146\u0101 saglab\u0101t jaunu vesel\u012bbas uzved\u012bbu?\u00a0<\/span><\/p>\n

            Praktiski ieteikumi<\/span><\/p>\n

              \n
            1. “<\/span>Saglab\u0101jiet motiv\u0101ciju<\/b>” \u2013 to viegl\u0101k pateikt nek\u0101 izdar\u012bt. Pajaut\u0101jiet savam klientam, k\u0101p\u0113c vi\u0146\u0161 v\u0113las \u012bstenot vai saglab\u0101t jaunu vesel\u012bbas uzved\u012bbu, pieminiet pa\u0161a klienta iepriek\u0161\u0113jos pan\u0101kumus vai past\u0101stiet par citiem cilv\u0113kiem, kuriem ar\u012b n\u0101c\u0101s c\u012bn\u012bties, ta\u010du vi\u0146i galu gal\u0101 guva pan\u0101kumus.<\/span><\/li>\n
            2. Attiec\u012bb\u0101 uz <\/span>p\u0101rraudz\u012bbu<\/b>, mudiniet klientus uz pa\u0161regul\u0101ciju, aiciniet sekot l\u012bdzi tam, ko vi\u0146i dara, piem\u0113ram, p\u0101rraudz\u012bt un regul\u0113t miegu, fizisk\u0101s aktivit\u0101tes, uzturu, atkar\u012bbu izraiso\u0161o vielu lieto\u0161anu.<\/span><\/li>\n
            3. Ikvienam ir nepiecie\u0161ami <\/span>resursi<\/b> \u2013 ir j\u0101p\u0101rliecin\u0101s, vai j\u016bsu klientam ir nepiecie\u0161amie psiholo\u0123iskie un fiziskie resursi, piem\u0113ram, iesp\u0113ja pietiekami labi izgul\u0113ties un sag\u0101d\u0101t vesel\u012bgu p\u0101rtiku.\u00a0<\/span><\/li>\n
            4. Str\u0101d\u0101jiet pie t\u0101, lai tiktu izveidoti jauni <\/span>ieradumi<\/b> \u2013 labi ieradumi ir vien\u012bgais faktors, kas var sniegt pozit\u012bvu ilgsto\u0161u vesel\u012bbas uzved\u012bbas p\u0101rmai\u0146u prognozi. Lai att\u012bst\u012btu labu ieradumu izveido\u0161anos, j\u016bsu klients var izveidot “ja-tad” pl\u0101nu, sasaistot palaid\u0113jfaktorus ar darb\u012bb\u0101m, piem\u0113ram, “pie durv\u012bm ieraugot pastaigas apavus, es tos uzvilk\u0161u un do\u0161os staig\u0101t”.<\/span><\/li>\n
            5. Videi<\/b> j\u0101b\u016bt atbalsto\u0161ai \u2013 j\u016bsu klientam j\u0101b\u016bt labv\u0113l\u012bg\u0101 vid\u0113 ar piek\u013cuvi resursiem un cilv\u0113kiem, kuri sniedz atbalstu. V\u0113rts sarun\u0101 ar klientu noskaidrot, vai vieta, kur vi\u0146\u0161 dz\u012bvo un str\u0101d\u0101, veicina uzved\u012bbas mai\u0146u, bet, ja t\u0101 t\u0101da nav, tad k\u0101 to var\u0113tu uzlabot. J\u016bsu klients var ar\u012b uzrun\u0101t \u0123imenes locek\u013cus un draugus ar l\u016bgumu b\u016bt atbalsto\u0161iem palieko\u0161u uzved\u012bbas p\u0101rmai\u0146u pan\u0101k\u0161anas gait\u0101.<\/span><\/li>\n<\/ol>\n
              \n
              <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

              By Dominika Kwasnicka, SWPS University, Poland and University of Melbourne, Australia The ultimate goal of health promotion programmes is to promote long-lasting change and health care professionals can play a role and help patients to improve their health outcomes and […]<\/p>\n","protected":false},"author":1,"featured_media":1724,"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":[9,27,24],"tags":[],"class_list":["post-1714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit","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","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":true,"content":true,"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":false,"content":false,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":true,"content":true,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":true,"content":true,"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":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=1714"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1714\/revisions"}],"predecessor-version":[{"id":4588,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1714\/revisions\/4588"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/1724"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=1714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=1714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=1714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}