{"id":1572,"date":"2019-12-16T15:55:17","date_gmt":"2019-12-16T15:55:17","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1572"},"modified":"2025-11-04T14:23:12","modified_gmt":"2025-11-04T14:23:12","slug":"becoming-your-better-self-as-reason-for-changing-behavior","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/ro\/2019\/12\/becoming-your-better-self-as-reason-for-changing-behavior\/","title":{"rendered":"Sa devii o persoan\u0103 mai bun\u0103-un motiv pentru schimbarea comportamental\u0103"},"content":{"rendered":"

Winifred Gebhardt, Leiden University, Olanda<\/strong><\/p>\n

Acum nou\u0103 ani am devenit vegetarian. Citeam o carte \u00een care personajul principal explica cum nu putea s\u0103 m\u0103n\u00e2nce ceva care avea “o inim\u0103 care bate”. Acest citat m-a afectat profund. Am realizat c\u0103 \u0219i eu g\u00e2ndeam la fel. Am renun\u021bat la care \u0219i pe\u0219te imediat \u0219i am adoptat o diet\u0103 vegetarian\u0103. Noile obiceiuri alimentare se potriveau perfect cu “noua mea persoan\u0103”.\u00a0<\/span><\/p>\n

Mai demult puteam s\u0103 alerg 7 kilometri pentru c\u0103 alergam frecvent. Cu toate acestea, nu m\u0103 vedeam pe mine ca fiind o persoan\u0103 sportive. De aceea c\u00e2nd eram bolnav\u0103 nu mergeam la alergat. Acum nu mai \u00eencerc s\u0103 fiu sportive, dar \u00eencerc s\u0103 merg pe jos de c\u00e2te ori am ocazia. M\u0103 consider o “persoan\u0103 activ\u0103”.\u00a0<\/span><\/p>\n

<\/p>\n

Ac\u021biunile noastre ne reflect sinele<\/b><\/p>\n

Comportamentul meu de a nu m\u00e2nca aimale reflect cine sunt eu ca persoan\u0103. Faptul c\u0103 sunt vegetarian\u0103, \u00eemi d\u0103 o imagine pozitiv\u0103 de sine ca person\u0103 grijulie, care iube\u0219te animalele. De fiecare dat\u0103 c\u00e2nd vorbesc despre op\u021biunile mele sau refuz carnea, sinele meu “<\/span>este afirmat”<\/span>.\u00a0<\/span><\/p>\n

\u0218tiind c\u0103 ce facem este parte din cine suntem \u0219i c\u0103 vrem s\u0103 ne sim\u021bim bine cu noi \u00een\u0219ine, este foarte util s\u0103 folosim asta ca punct de plecare pentru interven\u021bii de s\u0103n\u0103tate. De exemplu, dac\u0103 ne uit\u0103m la imaaginile positive de sine ca la o relfelc\u021bie a comportamentelor de risc (de ex. Consumul de alcool pentru c\u0103 m\u0103 consider o persoan\u0103 care se bucur\u0103 de via\u021b\u0103), acestea ar putea s\u0103 fie \u00eenlocuite cu comportamente mai pu\u021bin riscante sau chiar s\u0103n\u0103toase (de ex. S\u0103 bei o b\u0103utur\u0103 f\u0103r\u0103 alcool reflect\u0103 un stil de via\u021b\u0103 s\u0103n\u0103tos). Cheia schimb\u0103rii este s\u0103 facem ce este relevant pentru noi ca persoane. Acest lucru se nume\u0219te motiva\u021bia integrat\u0103 de schimbare, conform teoriei auto-determin\u0103rii. Acesta reprezint\u0103 cea mai apropiat\u0103 variant\u0103 de motiva\u021bie intrinsec\u0103, \u00een care realiz\u0103m un comportament pentru c\u0103 ne bucur\u0103.\u00a0<\/span><\/p>\n

Parte din sinele nostru viitor\u00a0<\/b><\/p>\n

Oamenii sunt c\u0103l\u0103tori \u00een timp \u0219i petrec <\/span>mult timp av\u00e2nd fantezii despre viitor<\/span>. Astfel, gener\u0103m o multitudine de posibilit\u0103\u021bi pentru noi \u00een viitor, op\u021biuni care au fost numite “<\/span>sinele posibil”<\/span>. Acestea ne direc\u021bioneaz\u0103 imagina\u021bia noastr\u0103 \u0219i ne cresc \u0219ansele pentru oportunit\u0103\u021bi legate de scopuri. De exemplu, o imagine de sine viitoare ca fiind un “nefum\u0103tor” ne ajut\u0103 s\u0103 renun\u021b\u0103m la fumat. <\/span>Fum\u0103torii trebuie s\u0103 aib\u0103 o imagine de sine viitoare de nefum\u0103tori pentru a renun\u021ba la fumat<\/span>. Colega mea Eline Meijer \u0219i cu mine, realiz\u0103m studii \u00een care fum\u0103torii \u00ee\u0219i imagineaz\u0103 tipul de persoan\u0103 care vor devein dup\u0103 ce renun\u021b\u0103 la fumat \u0219i dac\u0103 continu\u0103 s\u0103 fumeze. Participan\u021bii scriu despre aceste imagini \u0219i produc imagini\/poze care se asociaz\u0103 cu ce \u00ee\u0219i imagineaz\u0103. Interven\u021bia genereaz\u0103 imagini ca “dac\u0103 renun\u021b la fumat am s\u0103 fiu o femeie puternic\u0103 \u0219i cu voin\u021b\u0103” sau “un p\u0103rinte mai bun” \u0219i alternativ pentru fum\u0103tori “dac\u0103 continui s\u0103 fumez am s\u0103 tu\u0219esc, am s\u0103 fiu o persoan\u0103 bolnav\u0103” sau “o persoan\u0103 anti-social\u0103, care are haine care miros ur\u00e2t”.\u00a0<\/span><\/p>\n

Un rezultat interesant este s\u0103 imaginile oferite de participan\u021bi sunt simbolice, \u0219i nu con\u021bin fum\u0103tori sau \u021big\u0103ri. Asocierile scrise includ “complet”, “lipsit de griji”, “decisiv”, “depresiv” \u0219i “lipsit de speran\u021b\u0103”.\u00a0 Trebuie s\u0103 explor\u0103m dac\u0103 interven\u021bia modific\u0103 comportamentul, dar credem c\u0103 aceste imagini de sine accesibile \u00een situa\u021bii de risc (ca un atac de foame de exemplu) ajut\u0103 s\u0103 ne men\u021binem scopurile. Exist\u0103 eviden\u021be c\u0103 sinele viitor imaginar sunt eficeinte pentru alte comportamente cum ar fi exerci\u021biile fizice.\u00a0<\/span><\/p>\n

Ne sim\u021bim bine \u00een grupuri unde apar\u021binem<\/b><\/p>\n

\u00cen via\u021ba de zi cu zi, rezist\u0103m tenta\u021biilor cu greu \u00een situa\u021bii sociale. Dac\u0103 renun\u021bi la fumat s-ar putea s\u0103 te temi s\u0103 fii respins social odat\u0103 ce nu te mai compor\u021bi la fel ca prietenii t\u0103i fum\u0103tori. S-ar putea s\u0103-\u021bi lipseasc\u0103 activit\u0103\u021bile comune. Multe percep\u021bii de sine se bazeaz\u0103 pe grupurile sociale de care apar\u021binem. De exemplu, majoritatea fum\u0103torilor sunt afilia\u021bi unor grupuri de fum\u0103tori. Fumatul define\u0219te apartenen\u021ba la grup \u0219i se asociaz\u0103 cu diverse calit\u0103\u021bi appreciate. De exemplu, <\/span>tinerii<\/span> dup\u0103 dezintoxicare ar putea s\u0103 simt\u0103 c\u0103 prietenii lor care fumeaz\u0103 marijuana sunt “potrivi\u021bi”, chiar dac\u0103 ei acum au renun\u021bat la consumul de substan\u021be. Cei care nu consum\u0103 sunbstan\u021be nu sunt privi\u021bi ca fiind suportivi, sunt mai plictisitori, sau nu au un “nivel de maturitate”. Acest lucru ilustreaz\u0103 c\u0103 provocarea este s\u0103 r\u0103m\u00e2i un membru valorificat al grupului social \u0219i acest fapt trebuie s\u0103 fie o prioritate pe agenda de schimbare comportamental\u0103. Prin urmare, pentru a face schimb\u0103ri de durat\u0103, avem nevoie de oameni care s\u0103 dezvolte reprezent\u0103ri de sine care s\u0103 implice comportamente sanogene viitoare care sunt conforme cu valorile lor \u0219i cu mediul social.\u00a0<\/span><\/p>\n

Recomand\u0103ri practice<\/b><\/p>\n

    \n
  1. comportamentul este important pentru imaginea de sine. \u00cencuraja\u021bi oamenii s\u0103 se g\u00e2ndeasc\u0103 creativ la cine vor s\u0103 devin\u0103, de exemplu s\u0103 conceap\u0103 un sine viitor ideal \u0219i un sine viitor de care se tem.\u00a0<\/span><\/li>\n
  2. s\u0103 g\u0103seasc\u0103 modalit\u0103i de activare la imaginii de sine legate de noile comportamente \u00een momente critice c\u00e2nd se confrunt\u0103 cu tenta\u021bii. De exemplu, s\u0103 pun\u0103 imaginea de sine \u00eentr-un loc vizibil pe smartphone sau computer, ca amors\u0103 pentru cine vor s\u0103 devin\u0103.\u00a0<\/span><\/li>\n
  3. ajuta\u021bi oamenii s\u0103 integreze noul comportament \u00een mediul lor social valorificat, de exemplu s\u0103 exerseze cum s\u0103 se dep\u0103rteze de normele grupului de prieteni. Dac\u0103 spre exemplu li se ofer\u0103 alcool, s\u0103 refuse politicos “multumesc, dar nu doresc, am b\u0103ut suficient” sau s\u0103 accentueze rela\u021bia de prietenie “e\u0219ti un prieten\/\u0103 bun\/bun\u0103, ai mereu grija de mine. Cum te descurci \u00een ultimul timp?”\u00a0<\/span><\/li>\n<\/ol>\n

    Translated by Catrinel Cr\u0103ciun<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

    By Winifred Gebhardt, Leiden University, The Netherlands About nine years ago, I became a vegetarian overnight. In a novel I was reading, the main character explained how he could not eat anything \u201cin which at some time a heart had […]<\/p>\n","protected":false},"author":1,"featured_media":1595,"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":[18,27],"tags":[],"class_list":["post-1572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-imagery","category-motivation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"ro","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":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":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1572","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/comments?post=1572"}],"version-history":[{"count":32,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1572\/revisions"}],"predecessor-version":[{"id":4600,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1572\/revisions\/4600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media\/1595"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media?parent=1572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/categories?post=1572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/tags?post=1572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}