{"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\/lv\/2017\/05\/harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour\/","title":{"rendered":"Mobiliz\u0113jiet izt\u0113li: Izmantojiet ment\u0101l\u0101s izt\u0113les sp\u0113ku, lai main\u012btu vesel\u012bbas uzved\u012bbu!"},"content":{"rendered":"

M\u0101rtins Hagers, K\u0113rtinas universit\u0101te, Austr\u0101lija un Jivaskilas Universit\u0101te, Somija. Dominiks Konrojs, Londonas Birkbekas Universit\u0101te, Lielbrit\u0101nija.<\/strong><\/p>\n

Kas ir ment\u0101l\u0101 izt\u0113le?<\/strong><\/p>\n

Cilv\u0113kiem parasti diezgan labi padodas izt\u0113loties lietas. Piem\u0113ram, cilv\u0113ki bie\u017ei sav\u0101 apzi\u0146\u0101 izsp\u0113l\u0113 n\u0101kotn\u0113 veicamo darb\u012bbu vai scen\u0101rijus, vai nododas nomoda sap\u0146iem par fantastisk\u0101m iesp\u0113j\u0101m. \u0160\u012bs iedom\u0101t\u0101s situ\u0101cijas bie\u017ei nav struktur\u0113tas un netiek \u012bstenotas. Psihologi p\u0113ta, vai ir iesp\u0113jams izmantot izt\u0113li, lai uzlabotu cilv\u0113ku sp\u0113jas sasniegt v\u0113lamos rezult\u0101tus vai m\u0113r\u0137us<\/a>.<\/p>\n

<\/p>\n

T\u0113ls ir visp\u0101r\u0113js termins, ko psihologi lieto t\u0101du pr\u0101ta strat\u0113\u0123iju aprakst\u012b\u0161anai, kur\u0101s cilv\u0113ks izmanto izt\u0113li m\u0113r\u0137tiec\u012bgai darb\u012bbai nepiecie\u0161am\u0101s motiv\u0101cijas sekm\u0113\u0161anai. Past\u0101v virkne da\u017e\u0101du meto\u017eu, kur\u0101s izmanto izt\u0113li. T\u0101s bie\u017ei ietver pa\u0161virz\u012btus vai psihologa vad\u012btus vingrin\u0101jumus, kuru laik\u0101 cilv\u0113ks izt\u0113lojas vai vizualiz\u0113 sekm\u012bgu v\u0113lam\u0101s uzved\u012bbas \u012bsteno\u0161anu, vai izt\u0113lojas noteiktas izj\u016btas un emocijas, un to sekas. Piem\u0113ram, sm\u0113\u0137\u0113t\u0101js, kur\u0161 v\u0113las atmest sm\u0113\u0137\u0113\u0161anu, var izt\u0113loties so\u013cus\/pas\u0101kumus, kas j\u0101veic, lai noteikt\u0101s situ\u0101cij\u0101s p\u0101rvar\u0113tu k\u0101rdin\u0101jumu uzsm\u0113\u0137\u0113t. Izt\u0113les metodes pielieto, lai sekm\u0113tu n\u0101kotn\u0113 veicamas darb\u012bbas motiv\u0101ciju. Tas ir veids, k\u0101 pilnveidot sagatavo\u0161anos un veicin\u0101t gatav\u012bbu sekm\u012bgai uzved\u012bbas \u012bsteno\u0161anai un m\u0113r\u0137a sasnieg\u0161anai.<\/p>\n

Izt\u0113le var palielin\u0101t indiv\u012bda p\u0101rliec\u012bbu par sav\u0101m sp\u0113j\u0101m tikt gal\u0101 ar specifisku situ\u0101ciju<\/a> jeb pa\u0161<\/em>efektivit\u0101ti<\/em>. Augst\u0101ks pa\u0161efektivit\u0101tes l\u012bmenis palielina indiv\u012bda motiv\u0101ciju vai nodomu <\/em>n\u0101kotn\u0113 \u012bstenot noteiktu uzved\u012bbu un pal\u012bdz vi\u0146am p\u0101rvar\u0113t ar to saist\u012bt\u0101s barjeras un \u0161\u0137\u0113r\u0161\u013cus. Piem\u0113ram, lai sekm\u012bgi izvair\u012btos no lielu cukura daudzumu saturo\u0161u dz\u0113rienu lieto\u0161anas darba p\u0101rtraukumos, var izt\u0113loties iesp\u0113jamo izaicin\u0101jumu un gr\u016bt\u012bbu sekm\u012bgu p\u0101rvar\u0113\u0161anu, k\u0101 ar\u012b maz\u0101ku cukura daudzumu saturo\u0161u alternat\u012bvu atra\u0161anu sl\u0101pju remd\u0113\u0161anai, kas dos di\u0113tas iev\u0113rot\u0101jam liel\u0101ku p\u0101rliec\u012bbu par savu sp\u0113ju to izdar\u012bt. Rezult\u0101t\u0101 cilv\u0113ks, kur\u0161 izt\u0113lojas sevi sekm\u012bgi \u012bstenojam k\u0101du uzved\u012bbu, izveido lomas modeli \u2013 pats sevi!<\/p>\n

K\u0101 izmanto ment\u0101lo izt\u0113li?<\/strong><\/p>\n

Kaut ar\u012b eksist\u0113 daudzi ment\u0101l\u0101s izt\u0113les veidi (piem\u0113ram, vad\u012bt\u0101 izt\u0113le, ment\u0101l\u0101 simul\u0101cija), ir da\u017ei elementi, kas ir kop\u012bgi vis\u0101m \u0161\u012bm metod\u0113m. Izt\u0113le bie\u017ei tiek veikta k\u0101 vingrin\u0101jums, kura laik\u0101 cilv\u0113ks rada dinamisku, ment\u0101lu sevis pa\u0161a att\u0113lu noteiktas darb\u012bbas \u012bsteno\u0161anas laik\u0101. Vingrin\u0101juma laik\u0101 cilv\u0113ks visualiz\u0113 savu darb\u012bbu \u201cre\u0101l\u0101 laik\u0101\u201d un tik prec\u012bzi, cik vien iesp\u0113jams, piev\u0113r\u0161ot uzman\u012bbu svar\u012bg\u0101m deta\u013c\u0101m un m\u0113\u0123inot izt\u0113loties savas izj\u016btas. Da\u017eos gad\u012bjumos var l\u016bgt izt\u0113loties ar\u012b m\u0113r\u0137a vai rezult\u0101ta sasnieg\u0161anu un ar to saist\u012bto pozit\u012bvo emociju piedz\u012bvo\u0161anu. Izt\u0113le var b\u016bt pa\u0161vad\u012bta vai ar\u012b \u2013 to var vad\u012bt moderators. Moderatoram nav j\u0101b\u016bt psihologam, bet svar\u012bga ir pieredze ment\u0101l\u0101s izt\u0113les vad\u012b\u0161an\u0101. To var dar\u012bt ar\u012b grup\u0101, kur grupas dal\u012bbnieki izt\u0113lojas savus scen\u0101rijus, un \u0161o procesu vada viens moderators.<\/p>\n

Vai tas str\u0101d\u0101?<\/strong><\/p>\n

Izt\u0113li var pielietot, lai sekm\u0113tu motiv\u0101ciju un p\u0101rliec\u012bbu par iesp\u0113ju \u012bstenot vesel\u012bbas uzved\u012bbu. P\u0113t\u012bjumi liecina, ka, pamudinot cilv\u0113kus vizualiz\u0113t so\u013cus, kas j\u0101veic, lai sasniegtu v\u0113lamos vesel\u012bbas uzved\u012bbas rezult\u0101tus, var sekm\u0113t lab\u0101ku motiv\u0101ciju un pa\u0161efektivit\u0101ti saist\u012bb\u0101 ar \u0161o uzved\u012bbu un t\u0101s \u012bsteno\u0161anu. Ment\u0101l\u0101 izt\u0113le ir efekt\u012bva alkohola lieto\u0161anas mazin\u0101\u0161an<\/a>ai, fizisk\u0101s aktivit\u0101tes palielin\u0101\u0161an<\/a>ai, vesel\u012bgas \u0113\u0161anas sekm\u0113\u0161an<\/a>ai un sm\u0113\u0137\u0113\u0161anas atme\u0161an<\/a>ai. Izt\u0113le ir efekt\u012bva ar\u012b t\u0101dos gad\u012bjumos, kad to pielieto vienlaikus ar cit\u0101m uzved\u012bbas izmai\u0146u metod\u0113m, piem\u0113ram, darb\u012bbas pl\u0101no\u0161anu vai ja-tad<\/em> pl\u0101niem<\/u> (piem\u0113ram, pl\u0101nojot kad, kur un k\u0101 dar\u012bt), skat. Gollvizera blogu. M\u0113s nesen veic\u0101m sistem\u0101tisko p\u0101rskatu p\u0113t\u012bjumiem par izt\u0113les izmanto\u0161anu vesel\u012bbas uzved\u012bbas p\u0101rmai\u0146u \u012bsteno\u0161anai<\/u> un secin\u0101j\u0101m, ka izt\u0113les strat\u0113\u0123ijas ir efekt\u012bvas, \u012bpa\u0161i \u2013 ja t\u0101s lieto atk\u0101rtoti un cilv\u0113ki sa\u0146em skaidri izteiktas instrukcijas par to, k\u0101 izpild\u012bt izt\u0113lo\u0161an\u0101s vingrin\u0101jumus.<\/p>\n

Praktisk\u0101s rekomend\u0101cijas<\/strong><\/p>\n

Izt\u0113les metodes ir relat\u012bvi vienk\u0101r\u0161as un l\u0113tas motiv\u0101cijas un pa\u0161efektivit\u0101tes sekm\u0113\u0161anai ar m\u0113r\u0137i \u012bstenot vesel\u012bbas uzved\u012bbas izmai\u0146as. Te sniegsim da\u017eus priek\u0161likumus vesel\u012bbas apr\u016bpes speci\u0101listiem par b\u016btisk\u0101kaj\u0101m \u0161\u012bs metodes lietojuma \u012bpatn\u012bb\u0101m un apsv\u0113rumiem:<\/p>\n

M\u0113r\u0137auditorija.<\/strong> Izt\u0113les intervences ir visvair\u0101k piem\u0113rotas cilv\u0113kiem, kuri ir vismaz ieinteres\u0113ti savas uzved\u012bbas main\u012b\u0161an\u0101, bet nav piem\u0113rotas tiem, kuri ir maz vai nav nemaz dom\u0101ju\u0161i par uzved\u012bbas izmai\u0146u nepiecie\u0161am\u012bbu. Bie\u017ei ir svar\u012bgi, lai b\u016btu k\u0101ds konkr\u0113ts m\u0113r\u0137is (piem\u0113ram, neapst\u0101joties sp\u0113t noskriet 20 min\u016btes l\u0113n\u0101 skr\u0113jien\u0101).<\/p>\n

Izt\u0113les vingrin\u0101jumi.<\/strong> Izt\u0113les vingrin\u0101jumu laik\u0101 cilv\u0113kam noteiktu laika periodu j\u0101velta \u0161im m\u0113r\u0137im. Vingrin\u0101jumi j\u0101veic klus\u0101, komfortabl\u0101 vid\u0113, kur nekas nenov\u0113r\u0161 uzman\u012bbu.<\/p>\n

Vad\u012bt\u0101 izt\u0113le.<\/strong> Cilv\u0113kiem, kuriem izt\u0113le ir jaunums (ies\u0101c\u0113jiem), ieteicams moderators vai vismaz skaidri nor\u0101d\u012bjumi par to, k\u0101 veikt izt\u0113les vingrin\u0101jumus. Pieredz\u0113ju\u0161\u0101ki cilv\u0113ki var veikt izt\u0113les vingrin\u0101jumus pa\u0161i (p\u0113c savas iniciat\u012bvas). Efekt\u012bvi veidi, k\u0101 pal\u012bdz\u0113t cilv\u0113kiem atcer\u0113ties savus t\u0113lus, ir izt\u0113les procesa pierakst\u012b\u0161ana un atg\u0101din\u0101jumu izmanto\u0161ana (piem\u0113ram, izmantojot sms mobilaj\u0101 telefon\u0101).<\/p>\n

Laika pl\u0101no\u0161ana. <\/strong>Izt\u0113les vingrin\u0101jumus var veikt \u013coti \u012bs\u0101 laik\u0101, pat \u012bs\u0101k\u0101 par 5 min\u016bt\u0113m, bet ilgsto\u0161\u0101ki vingrin\u0101jumi var b\u016bt efekt\u012bv\u0101ki un var sekm\u0113t neaizmirstam\u0101ku un spilgt\u0101ku t\u0113lu veido\u0161anu.<\/p>\n

Saturs.<\/strong> Cilv\u0113ks, kur\u0161 grib main\u012bt savu uzved\u012bbu, var\u0113tu izt\u0113loties so\u013cus, ko b\u016btu jasper, lai var\u0113tu \u012bstenot attiec\u012bgo uzved\u012bbu noteikt\u0101 laik\u0101 un viet\u0101. Cilv\u0113ks ar\u012b var\u0113tu izt\u0113loties iesp\u0113jamos \u0161\u0137\u0113r\u0161\u013cus, kas var\u0113tu kav\u0113t uzved\u012bbas \u012bsteno\u0161anu un – k\u0101 tos p\u0101rvar\u0113s. Piem\u0113ram, cilv\u0113ks, kas v\u0113las palielin\u0101t savu fizisko aktivit\u0101ti (piem\u0113ram, ie\u0161anu \u0101tr\u0101 sol\u012b) var pavad\u012bt piecas minutes s\u0113dus vai gu\u013cus st\u0101vokl\u012b un izt\u0113loties, k\u0101 iek\u013caus \u0161o aktivit\u0101ti sav\u0101 ikdien\u0101, k\u0101 ar\u012b izt\u0113loties sevi to darot.<\/p>\n

Pla\u0161\u0101ku inform\u0101ciju skat. nesen public\u0113t\u0101s vadl\u012bnij\u0101s par ment\u0101l\u0101s izt\u0113les izmanto\u0161anu uzved\u012bbas izmai\u0146u \u012bsteno\u0161anai<\/u>.<\/p>\n

Tulkoja Gunta Freimane un Krist\u012bne M\u0101rtinsone<\/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":"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":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\/lv\/wp-json\/wp\/v2\/posts\/652","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=652"}],"version-history":[{"count":12,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/652\/revisions"}],"predecessor-version":[{"id":4644,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/652\/revisions\/4644"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/653"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}