{"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\/lv\/2020\/10\/staying-well-while-staying-at-home\/","title":{"rendered":"K\u0101 palikt veseliem, paliekot m\u0101j\u0101s"},"content":{"rendered":"

Dr. Federika Pikariello (Federica Picariello) un prof. Rona Mosa-Morisa (Rona Moss-Morris), Londonas Karalisk\u0101 koled\u017ea, Apvienot\u0101 Karaliste\u00a0\u00a0<\/strong><\/p>\n

S\u0101koties COVID-19 pand\u0113mijai, vis\u0101 pasaul\u0113 ikdienas dz\u012bve ir pamat\u012bgi main\u012bjusies un n\u0101kotnes prognozes p\u0101rkl\u0101jusi nenoteikt\u012bba. Papildus t\u016bl\u012bt\u0113jai un steidzamajai vajadz\u012bbai pal\u0113nin\u0101t COVID-19 izplat\u012bbu, strauji un pla\u0161i ievie\u0161ot <\/span>nepiecie\u0161am\u0101s uzved\u012bbas p\u0101rmai\u0146as<\/span><\/a> (t.i., pa\u0161izol\u0113\u0161anos, soci\u0101lo distanc\u0113\u0161anos un karant\u012bnu), ir j\u0101piev\u0113r\u0161 uzman\u012bba ar\u012b pand\u0113mijas ietekmei uz psihisko un fizisko labkl\u0101j\u012bbu, lai p\u0113c iesp\u0113jas agr\u012bn\u0101k var\u0113tu veikt intervences pas\u0101kumus un mazin\u0101t ilgtermi\u0146a sekas.<\/span><\/p>\n

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\u012astermi\u0146\u0101<\/span><\/a> veikt\u0101\u00a0 p\u0101rskata p\u0113t\u012bjum\u0101 g\u016btie pier\u0101d\u012bjumi apliecina karant\u012bnas nelabv\u0113l\u012bgo psiholo\u0123isko ietekmi un t\u0101s ilgtsp\u0113ju. Ir identific\u0113ti vair\u0101ki noz\u012bm\u012bgi karant\u012bnas negat\u012bv\u0101s psiholo\u0123isk\u0101s ietekmes veicin\u0101t\u0101jfaktori: ilgs karant\u012bnas laiks, bailes infic\u0113ties; raizes, rodoties jebkuriem fiziskiem simptomiem, kas var b\u016bt saist\u012bti ar infekciju; vil\u0161an\u0101s (frustr\u0101cija), garlaic\u012bba, stigma un praktiskas probl\u0113mas. <\/span>\u0160aj\u0101 nost\u0101jas dokument\u0101<\/span><\/a> aprakst\u012btas psihisk\u0101s vesel\u012bbas p\u0113t\u012bjumu priorit\u0101tes, ieskaitot pand\u0113mijas apst\u0101k\u013cos radu\u0161os seku prec\u012bzu izv\u0113rt\u0113\u0161anu un to negat\u012bv\u0101s ietekmes mazin\u0101\u0161anu. Nost\u0101jas dokument\u0101 nor\u0101d\u012bts ar\u012b uz to, cik svar\u012bgi ir sniegt atbalstu indiv\u012bdiem, lai izveidotu optim\u0101las strukt\u016bras vi\u0146u labkl\u0101j\u012bbas uztur\u0113\u0161anai, turkl\u0101t \u0161\u0101ds atbalsts, iesp\u0113jams, ar\u012b pal\u012bdz\u0113s cilv\u0113kiem iev\u0113rot nepiecie\u0161amos uzved\u012bbas ieteikumus, rea\u0123\u0113jot uz COVID-19.<\/span><\/p>\n

Saist\u012bb\u0101 ar to, Londonas Karalisk\u0101s koled\u017eas <\/span>Vesel\u012bbas psiholo\u0123ijas noda\u013ca<\/span><\/a> (Psihiatrijas, psiholo\u0123ijas un neirozin\u0101tnes instit\u016bts) r\u012bkoja sabiedr\u012bbu iesaisto\u0161u <\/span>pas\u0101kumu<\/span><\/a> par to, k\u0101 saglab\u0101t vesel\u012bbu un psihisko labkl\u0101j\u012bbu COVID-19 pand\u0113mijas laik\u0101, izmantojot vesel\u012bbas psiholo\u0123ijas teoriju un pier\u0101d\u012bjumus. Piev\u0113rs\u012bsimies \u010detriem galvenajiem fizisk\u0101s un psihisk\u0101s labkl\u0101j\u012bbas saglab\u0101\u0161anas aspektiem, uz kuriem liekams uzsvars: 1) jaunu vesel\u012bgu paradumu izveido\u0161ana m\u0101j\u0101s, 2) noder\u012bga l\u012bdzsvara pan\u0101k\u0161ana, uzraugot simptomus, 3) jaunu saskarsmes pa\u0146\u0113mienu un br\u012bv\u0101 laika pavad\u012b\u0161anas veidu atra\u0161ana un 4) nenoteikt\u012bbas p\u0101rvald\u012b\u0161ana.<\/span><\/p>\n

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1) Jaunu vesel\u012bgu paradumu izveido\u0161ana m\u0101j\u0101s<\/b><\/p>\n

Veiktie pas\u0101kumi, lai aptur\u0113tu COVID-19 uzliesmojumu, rada pamat\u012bgas izmai\u0146as parastaj\u0101 dienas k\u0101rt\u012bb\u0101, l\u012bdz ar to var rasties gr\u016bt\u012bbas piel\u0101goties jaunam dienas grafikam un sekot l\u012bdzi laika izlietojumam apst\u0101k\u013cos, kad tipisko laika ierobe\u017eojumu un \u0101r\u0113j\u0101 spiediena vairs nav. Ta\u010du \u0161\u012bs izmai\u0146as ar\u012b rada iesp\u0113ju izveidot jaunu vesel\u012bgu dienas k\u0101rt\u012bbu, kas ir atsl\u0113ga fizisk\u0101s un psihisk\u0101s vesel\u012bbas uztur\u0113\u0161anai pand\u0113mijas laik\u0101.\u00a0<\/span><\/p>\n

Ir skaidri ieteikumi attiec\u012bb\u0101 uz <\/span>fizisk\u0101m aktivit\u0101t\u0113m<\/span><\/a>, <\/span>s\u0113do\u0161u dz\u012bvesveidu<\/span><\/a>, <\/span>miegu<\/span><\/a>, <\/span>uzturu<\/span><\/a> un <\/span>alkohola lieto\u0161anu<\/span><\/a>. Nesenaj\u0101 <\/span>p\u0101rskat\u0101 par efekt\u012bv\u0101m metod\u0113m<\/span><\/a>, kuru m\u0113r\u0137is ir veicin\u0101t vesel\u012bgu uzturu un fizisk\u0101s aktivit\u0101tes, tika konstat\u0113ts, ka uzved\u012bbas p\u0101rmai\u0146u svar\u012bg\u0101kie faktori ir pa\u0161kontrole apvienojum\u0101 ar vienu vai vair\u0101k\u0101m konkr\u0113t\u0101m metod\u0113m, piem\u0113ram, m\u0113r\u0137u izvirz\u012b\u0161anu. M\u0113r\u0137u sasnieg\u0161an\u0101 ir svar\u012bgi prec\u012bzi nor\u0101d\u012bt, <\/span>KAS ir j\u0101sasniedz, k\u0101 ar\u012b – KAD<\/span><\/a>.\u00a0 Piem\u0113ram, <\/span>ir gr\u016bt\u0101k \u012bstenot t\u0101du m\u0113r\u0137i<\/span><\/a> k\u0101 “Tr\u012bs dienas ned\u0113\u013c\u0101 nelieto\u0161u alkoholu” nek\u0101 pie daudz konkr\u0113t\u0101ko m\u0113r\u0137i “Attur\u0113\u0161os no alkohola pirmdien, otrdien un ceturtdien”.<\/span><\/p>\n

2) Noder\u012bga l\u012bdzsvara pan\u0101k\u0161ana, uzraugot simptomus<\/b><\/p>\n

Viens no pas\u0101kumiem, kas ir ieteikts, rea\u0123\u0113jot uz pand\u0113miju, ir <\/span>simptomu uzraudz\u012b\u0161ana<\/span><\/a> un pa\u0161izol\u0113\u0161an\u0101s, par\u0101doties notur\u012bgam klepum un drudzim. Pa\u0161reiz\u0113jos apst\u0101k\u013cos \u013coti dabisks ir uztraukums par somatiskaj\u0101m saj\u016bt\u0101m un nep\u0101rtraukta sava organisma v\u0113ro\u0161ana, lai noteiktu simptomus. Tom\u0113r aptuveni 80% cilv\u0113ku var izjust <\/span>vienu vai vair\u0101kus simptomus<\/span><\/a> piln\u012bgi jebkur\u0101 gadalaik\u0101, un da\u017e\u0101di simptomi elpce\u013cos ir bie\u017ei izplat\u012bti. Ikdienas fiziskie simptomi var b\u016bt saist\u012bti ar m\u016bsu \u0137erme\u0146a reakciju uz stresu. T\u0101p\u0113c, kaut ar\u012b neliels satraukums ir noder\u012bgs, jo tas motiv\u0113 cilv\u0113kus iev\u0113rot noteiktos pas\u0101kumus, p\u0101r\u0101k liels nemiers var pastiprin\u0101t simptomus un attur\u0113t m\u016bs no ikdienas darbu veik\u0161anas. To p\u0101rvar\u0113t var pal\u012bdz\u0113t izpratne par dom\u0101m un emocij\u0101m, uzman\u012bbas p\u0101rsl\u0113g\u0161ana no simptomiem uz cit\u0101m aktivit\u0101t\u0113m, k\u0101 ar\u012b simptomu atk\u0101rtota interpret\u0113\u0161ana vai p\u0101rinterpret\u0113\u0161ana (piem.: “Iesp\u0113jams, ka man tr\u016bkst elpas stresa d\u0113\u013c”). Ja simptomus pastiprina <\/span>stress<\/span><\/a>, trauksmi var pal\u012bdz\u0113t mazin\u0101t ar\u012b <\/span>relaks\u0101cijas vingrin\u0101jumi<\/span><\/a>. Protams, ir gr\u016bti pie\u0146emt pareizo l\u0113mumu, jo katr\u0101 zi\u0146\u0101 vajadz\u0113tu pa\u0161izol\u0113ties, ja patie\u0161\u0101m ir konstat\u0113jami COVID-19 simptomi, k\u0101 ar\u012b ir svar\u012bgi mekl\u0113t medic\u012bnisko pal\u012bdz\u012bbu, ja tie k\u013c\u016bst nopietn\u0101ki.\u00a0<\/span><\/p>\n

3) Jaunu saskarsmes pa\u0146\u0113mienu un br\u012bv\u0101 laika pavad\u012b\u0161anas veidu atra\u0161ana<\/b><\/p>\n

J\u0113dziena “soci\u0101l\u0101 distanc\u0113\u0161an\u0101s” lieto\u0161ana, lai aprakst\u012btu fizisko izol\u0113\u0161anos, iesp\u0113jams, ir neveiksme, jo paties\u012bb\u0101 mums ir j\u0101uztur fizisks att\u0101lums, vienlaikus cen\u0161oties atrast veidus, k\u0101 saglab\u0101t soci\u0101lo saskarsmi ar citiem. Soci\u0101l\u0101 izol\u0101cija un vientul\u012bba ir saist\u012bta ar <\/span>paaugstin\u0101tu mirst\u012bbu un hospitaliz\u0101ciju<\/span><\/a>. T\u0101p\u0113c m\u0113s uzsveram, ka karant\u012bnas laik\u0101 svar\u012bgi izmantot t\u0101das <\/span>p\u0101rvar\u0113\u0161anas strat\u0113\u0123ijas<\/span><\/a> k\u0101 att\u0101lin\u0101ta kontaktu uztur\u0113\u0161ana ar draugiem un \u0123imenes locek\u013ciem, paliekot m\u0101j\u0101s; kop\u012bga laika pavad\u012b\u0161ana ar m\u0101jsaimniec\u012bbas locek\u013ciem un da\u017e\u0101das iesp\u0113jam\u0101s br\u012bv\u0101 laika aktivit\u0101tes.<\/span><\/p>\n

4) Nenoteikt\u012bbas p\u0101rvald\u012b\u0161ana<\/b><\/p>\n

Uztraukums par n\u0101kotni un nezi\u0146a par to, kad dz\u012bve atgriez\u012bsies norm\u0101l\u0101 st\u0101vokl\u012b, ir <\/span>pla\u0161i izplat\u012bti<\/span><\/a>. Emocijas – gan pozit\u012bvas, gan negat\u012bvas – ir norm\u0101la dz\u012bves sast\u0101vda\u013ca. Uztraukums, bailes un nemiers, rea\u0123\u0113jot uz pa\u0161reiz\u0113jiem apst\u0101k\u013ciem, paties\u012bb\u0101 ir tikai likumsakar\u012bgi. Dr. Rass Hariss (Russ Harris), pasaulslavenais \u0101rsts, kur\u0161 darb\u0101 izmanto Pie\u0146em\u0161anas un ap\u0146em\u0161an\u0101s terapiju (Acceptance & Commitment Therapy, ACT), ir apkopojis da\u017eus \u013coti <\/span>noder\u012bgus resursus<\/span><\/a>, kur smelties strat\u0113\u0123ijas, k\u0101 lab\u0101k p\u0101rvald\u012bt pa\u0161reiz\u0113jo nenoteikt\u012bbu. Piem\u0113ram, piev\u0113rsieties domai, kura nodarbina j\u016bsu pr\u0101tu (piem., “Izol\u0113\u0161an\u0101s d\u0113\u013c nevaru tikties ar \u0123imeni”), un koncentr\u0113jieties uz \u0161o domu 30 sekundes. P\u0113c tam \u0161o domu ievietojiet \u0161\u0101d\u0101 fr\u0101z\u0113: “Man ir doma, ka…” un tagad koncentr\u0113jieties uz \u0161o domu 30 sekundes. Visbeidzot, atkal p\u0101rfr\u0101z\u0113jiet domu, \u0161\u0101di: “Es pamanu, ka man ir doma, ka…” un koncentr\u0113jieties uz to 30 sekundes. Ar katru soli var paman\u012bt, ka pamaz\u0101m j\u016bs distanc\u0113jaties no s\u0101kotn\u0113j\u0101s domas.\u00a0<\/span><\/p>\n

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