{"id":1683,"date":"2020-05-18T15:57:50","date_gmt":"2020-05-18T15:57:50","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1683"},"modified":"2025-11-04T14:18:37","modified_gmt":"2025-11-04T14:18:37","slug":"stop-being-an-ostrich-the-benefits-of-helping-people-to-monitor-their-progress","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/ro\/2020\/05\/stop-being-an-ostrich-the-benefits-of-helping-people-to-monitor-their-progress\/","title":{"rendered":"Nu te mai ascunde ca un strut! Cum putem s\u0103 ajut\u0103m oamenii s\u0103 \u00ee\u0219i monitorizeze progresul"},"content":{"rendered":"<p><strong>Thomas L. Webb, Department of Psychology, The University of Sheffield, the UK<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Cum reu\u0219i\u021bi s\u0103 v\u0103 \u021bine\u021bi de scopul de a reduce consumul de zah\u0103r sau de a pierde acele 10kg? Probabil c\u0103 nu \u0219ti\u021bi sau nu vre\u021bi s\u0103 \u0219ti\u021bi. \u00cen situa\u021bii ca acestea, oamenii tind s\u0103 se comporte ca un strut \u0219i s\u0103 \u00ee\u0219i ascund\u0103 capul \u00een nisip pentru a evita informa\u021biile care i-ar ajuta s\u0103 monitorizeze progresul. Cercet\u0103rile cu privire la aceast\u0103 problem\u0103 de strut sugereaz\u0103 c\u0103 oamenii adesea nu \u00ee\u0219i monitorizeaz\u0103 progresul (de exemplu pe c\u00e2ntar, s\u0103 citeasc\u0103 informa\u021biile nutri\u021bionale de pe pachetele de m\u00e2ncare). Asta se \u00eent\u00e2mpl\u0103 pentru c\u0103 dac\u0103 ne monitoriz\u0103m adesea ne scade stima de sine, de exemplu ne d\u0103m seama c\u0103 nu am sl\u0103bit sau c\u0103 alimentele care ne plac au prea mult zah\u0103r. Cu toate acestea, studiile arat\u0103 c\u0103 dac\u0103 ne monitoriz\u0103m progresul putem s\u0103 indentific\u0103m discrepan\u021bele dintre starea actual\u0103 \u0219i cea ideal\u0103 \u0219i s\u0103 ac\u021bion\u0103m ca atare. Implca\u021bia este c\u0103 dac\u0103 evit\u0103m s\u0103 ne monitoriz\u0103m, nu putem s\u0103 identific\u0103m nevoia de a ac\u021biona \u0219i cele mai bune metode de interven\u021bie. Problema stru\u021bului este deci o ocazie pentru psihologi (\u0219i pentru al\u021bii) de a ajuta oamenii s\u0103 \u00ee\u0219i monitorizeze progresul \u0219i s\u0103 vad\u0103 care sunt beneficiile. NU este surprinz\u0103tor faptul c\u0103 am g\u0103sit dovezi c\u0103 dac\u0103 \u00eei \u00eencuraj\u0103m pe oameni s\u0103 \u00ee\u0219i monitorizeze progresul, atunci cre\u0219te probabilitatea s\u0103 \u00ee\u0219i ating\u0103 scopurile \u00een mai multe domenii de activitate.\u00a0<\/span><\/p>\n<p><!--more--><span style=\"font-weight: 400;\">Monitorizarea presupune s\u0103 \u021bii cont de situa\u021bia acutal\u0103 (de exemplu c\u00e2t zah\u0103r ai consumat \u00eentr-o zi, unde \u0219i c\u00e2nd) \u0219i s\u0103 compari cu un scop de referin\u021b\u0103 (de exemplu maximum 6 linguri\u021be de zah\u0103r pe zi). Acest lucru se poate realiza cu ajutorul unui jurnal sau o bucat\u0103 de h\u00e2rtie, dar \u0219i cu mijloace digitale care monitorizeaz\u0103 progresul -ceea ce se nume\u0219te acum &#8220;sinele cuantificat&#8221;. De exemplu, telefoanele pot s\u0103 \u00eenregistreze c\u00e2\u021bi pa\u0219i facem, ceasurile ne spun c\u00e2t de mult am dormit, \u0219i putem utiliza aplcia\u021bii care scaneaz\u0103 codul de bare de pe pachetele de m\u00e2ncare pentru a vedea ce propriet\u0103\u021bi nutritive au. Multe din aceste instrumente de ajut\u0103 s\u0103 fix\u0103m un scop \u0219i s\u0103 compar\u0103m progresul spre acest scop. Utilizarea unor instrumente de monitorizare poate s\u0103 ajute s\u0103 identific\u0103m c\u00e2nd s\u0103 ac\u021bion\u0103m cel mai bine. De exemplu, scanarea codurilor de bare de pe aliment ear putea s\u0103 ne ajute dac\u0103 vrem s\u0103 reducem consumul de zah\u0103r \u0219i vrem s\u0103 \u0219tim c\u00e2t zah\u0103r are un pahar de suc de portocale sau un bol de popcorn \u0219i s\u0103 identific\u0103m care sunt alternativele care au pu\u021bin zah\u0103r. Monitorizarea poate s\u0103 constituie baza unor interven\u021bii de a ajuta oamenii s\u0103 ating\u0103 scopuri legate de s\u0103n\u0103tate. Mai mult, exist\u0103 dovezi c\u0103 monitorizarea este mai eficient\u0103 dac\u0103 este combinat\u0103 cu tehnici care ajut\u0103 oamenii s\u0103 fixeze scopurile potrivite, care s\u0103 ajute la monitorizarea progresului \u0219i s\u0103 ac\u021bioneze atunci c\u00e2nd este identificat\u0103 o nevoie (de exemplu planuri de tipul dac\u0103 atunci).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deoarece oamenii sunt adesea defencivi c\u00e2nd vine vorba de schimbare (de exemplu sugereaz\u0103 c\u0103 informa\u021bia nu reflect\u0103 comportamentul lor obi\u0219nuit sau c\u0103 instrumental de monitorizare este inacurat), tehnici psihologice de auto-afirmare (\u00eencurajarea oamenilor de a \u00ee\u0219i afirma aspectele pe care le valorizeaz\u0103 la sine) pot s\u0103 ajute s\u0103 \u00ee\u0219i evalueze informa\u021biile \u0219i implica\u021biile acestora.\u00a0<\/span><\/p>\n<p><b>Recomand\u0103ri practice<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Monitorizarea progresului implic\u0103 adesea doar identificarea unor metode de monitorizarea a comportamentului \u0219i a efectelor acestuia (de ex. O aplcia\u021bie sau un jurnal) \u0219i s\u0103 \u00eenceap\u0103 s\u0103 o foloseasc\u0103. Dar, a\u0219a cum am men\u021bionat mai sus, oamenii adesea se ascund \u0219i nu monitorizeaz\u0103 progresul spre atingerea scopului. De aceea, pute\u021bi s\u0103:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00cei ajuta\u021bi s\u0103 identifice ce s\u0103 monitorizeze. De exemplu, dac\u0103 vor s\u0103 sl\u0103beasc\u0103, s\u0103 \u00ee\u0219i monitorizeze activitatea fizic\u0103, comportamentul alimentar, sau greutatea, circumferin\u021ba taliei, sau o combina\u021bie a acestor indicatori. Studiile noastre sugereaz\u0103 c\u0103 oamenii trebuie \u00eencuraja\u021bi s\u0103 monitorizeze cee ace vor s\u0103 schimbe mai degrab\u0103: comportamentul sau efectele acestuia sau ambele.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ajuta\u021bi oamenii s\u0103 reflecteze cu privire la informa\u021biile ob\u021binute prin automonitorizare. Studiile arat\u0103 c\u0103 strategiile de auto-afirmare previn ca oamenii s\u0103 devin\u0103 defensivi cu privire la informa\u021bia primit\u0103. Dac\u0103 crede\u021bi c\u0103 persoana va reac\u021biona defensiv la monitorizarea comportamentului s\u0103u sau a efectelor acestuia, atunci \u00eencuraja\u021bi aceast\u0103 persoan\u0103 s\u0103 se concentreze pe cee ace valorizeaz\u0103 la sine (de exemplu c\u0103 sunt o persoan\u0103 bun\u0103, atent\u0103) \u00eenainte de a monitoriza progresul pentru a-I determina s\u0103 accepte informa\u021biile.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sprijini\u021bi persoanele s\u0103 fac\u0103 schimb\u0103rile sugerate de rezultatele monitoriz\u0103rii. Identificarea unor nevoi de interven\u021bie \u0219i motivarea pentru schimbare sunt doar ni\u0219te pa\u0219i pentru a face schimbarea. Deoarece oamenii au poate nevoie s\u0103 transforme bunele lor inten\u021bii \u00een ac\u021biuni, orferi\u021bi-le amorse ca planurile dac\u0103-atunci care specific\u0103 unde, cum, \u0219i c\u00e2nd s\u0103 ac\u021bioneze. De exemplu, cineva care identific\u0103 c\u0103 m\u0103n\u00e2nc\u0103 prea mult zah\u0103r, poate s\u0103 planifice &#8220;dac\u0103 iau micul dejun, atunci voi m\u00e2nca fulgi de ov\u0103z \u00een loc de fulgi \u00eendulci\u021bi&#8221;<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>By Thomas L. Webb, Department of Psychology, The University of Sheffield, the UK How are you getting on with your goal to reduce the amount of sugar that you eat and lose 10kg? Chances are that you don\u2019t really know [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1687,"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":[24],"tags":[],"class_list":["post-1683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-regulation"],"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":false,"content":false,"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\/1683","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=1683"}],"version-history":[{"count":12,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1683\/revisions"}],"predecessor-version":[{"id":4590,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1683\/revisions\/4590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media\/1687"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media?parent=1683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/categories?post=1683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/tags?post=1683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}