{"id":1338,"date":"2019-07-16T12:17:46","date_gmt":"2019-07-16T12:17:46","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1338"},"modified":"2025-11-04T14:26:52","modified_gmt":"2025-11-04T14:26:52","slug":"self-efficacy-the-can-do-belief-that-lets-people-change-their-lifestyles","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/sk\/2019\/07\/self-efficacy-the-can-do-belief-that-lets-people-change-their-lifestyles\/","title":{"rendered":"Seba\u00fa\u010dinnos\u0165: Viera, ktor\u00e1 umo\u017e\u0148uje \u013eu\u010fom zmeni\u0165 svoj \u017eivotn\u00fd \u0161t\u00fdl"},"content":{"rendered":"<p>Autori: Ralf Schwarzer, Freie Universit\u00e4t Berlin, Nemecko a SWPS University of Social Sciences and Humanities, Po\u013esko<\/p>\n<p>Zmeni\u0165 spr\u00e1vanie m\u00f4\u017ee by\u0165 \u010dasto \u017eiaduce, ale aj \u0165a\u017ek\u00e9. Napr\u00edklad, presta\u0165 faj\u010di\u0165, za\u010da\u0165 jes\u0165 zdravo a dodr\u017eiava\u0165 re\u017eim cvi\u010denia, to v\u0161etko si vy\u017eaduje motiv\u00e1ciu, \u00fasilie a vytrvalos\u0165. Pri zmene spr\u00e1vania zohr\u00e1vaj\u00fa \u00falohu mnoh\u00e9 psychologick\u00e9 faktory, jeden z najd\u00f4le\u017eitej\u0161\u00edch je <a href=\"http:\/\/www.uky.edu\/~eushe2\/Pajares\/self-efficacy.html\">seba\u00fa\u010dinnos\u0165<\/a>.<\/p>\n<p><strong>\u010co je to seba\u00fa\u010dinnos\u0165 a \u010do sp\u00f4sobuje?<\/strong><\/p>\n<p>Zistili ste niekedy, \u017ee je \u0165a\u017ek\u00e9 sa zdr\u017ea\u0165 pitia alkoholu pri stolovan\u00ed? Hoci m\u00f4\u017eete by\u0165 presved\u010den\u00fd, \u017ee nie je spr\u00e1vne pi\u0165, je \u0165a\u017ek\u00e9 sa kontrolova\u0165. Tento pocit obtia\u017enosti nazna\u010duje n\u00edzku seba\u00fa\u010dinnos\u0165 v snahe abstinova\u0165 od alkoholu. Seba\u00fa\u010dinnos\u0165 je mno\u017estvo osobnej kontroly nad na\u0161im spr\u00e1van\u00edm, ktor\u00fa o\u010dak\u00e1vame v \u0165a\u017ek\u00fdch situ\u00e1ci\u00e1ch. Je to optimistick\u00e1 viera v na\u0161e vlastn\u00e9 schopnosti rie\u0161i\u0165 nov\u00e9 alebo n\u00e1ro\u010dn\u00e9 v\u00fdzvy. Ak budeme ma\u0165 siln\u00fa vieru, \u017ee m\u00f4\u017eeme zvl\u00e1dnu\u0165 nadch\u00e1dzaj\u00facu \u00falohu (t. j. ma\u0165 vysok\u00fa seba\u00fa\u010dinnos\u0165), potom bude\u00a0 pravdepodobnej\u0161ie, \u017ee na nej budeme pracova\u0165. Ak sme presved\u010den\u00ed, \u017ee dok\u00e1\u017eeme prekona\u0165 bl\u00ed\u017eiacu sa hrozbu alebo v\u00fdzvu (napr. sk\u00fa\u0161ku), potom je pravdepodobnej\u0161ie, \u017ee sa k tejto v\u00fdzve postav\u00edme \u010delom, ako \u017ee sa jej vyhneme. Naopak, ak m\u00e1me o sebe pochybnosti, (t. j. n\u00edzku seba\u00fa\u010dinnos\u0165), mo\u017eno zav\u00e1hame. Seba\u00fa\u010dinnos\u0165 teda riadi zmeny spr\u00e1vania a podporuje optim\u00e1lne fungovanie.<\/p>\n<p><strong>\u010co n\u00e1m hovor\u00ed v\u00fdskum v oblasti zmeny zdravotn\u00e9ho spr\u00e1vania?<\/strong><\/p>\n<p>Z prieskumov vypl\u00fdva, \u017ee vysok\u00e1 seba\u00fa\u010dinnos\u0165 predznamen\u00e1va zapojenie sa do viacer\u00fdch d\u00f4le\u017eit\u00fdch foriem so zdrav\u00edm s\u00favisiaceho spr\u00e1vania, vr\u00e1tane odvykania od faj\u010denia cigariet, kontroly hmotnosti, antikoncepcie, nadmern\u00e9ho po\u017e\u00edvania alkoholu, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10865-011-9373-1\">konzum\u00e1cie ovocia a zeleniny, pou\u017e\u00edvania dent\u00e1lnej nite<\/a> a cvi\u010denia. Okrem toho interven\u010dn\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee zvy\u0161ovanie seba\u00fa\u010dinnosti vedie k zlep\u0161eniu spr\u00e1vania (napr. stravovac\u00edch n\u00e1vykov a fyzickej aktivity). Tieto zistenia spolo\u010dne nazna\u010duj\u00fa, \u017ee jednotlivci potrebuj\u00fa ur\u010dit\u00e9 mno\u017estvo seba\u00fa\u010dinnosti, aby mohli podstupova\u0165 d\u00f4le\u017eit\u00e9 so zdrav\u00edm s\u00favisiace n\u00e1vyky a dosiahnu\u0165 po\u017eadovan\u00e9 v\u00fdsledky (napr. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3726181\/\">\u00fabytok hmotnosti<\/a>).<\/p>\n<p>Ke\u010f\u017ee je seba\u00fa\u010dinnos\u0165 zjavne d\u00f4le\u017eit\u00e1 pri veden\u00ed \u013eud\u00ed k zmene spr\u00e1vania, vyvst\u00e1vaj\u00fa dve k\u013e\u00fa\u010dov\u00e9 ot\u00e1zky. Ako m\u00f4\u017eeme zisti\u0165, \u010di m\u00e1 niekto vysok\u00fa alebo n\u00edzku seba\u00fa\u010dinnos\u0165? A \u010do m\u00f4\u017eeme urobi\u0165 pre zv\u00fd\u0161enie seba\u00fa\u010dinnosti, ke\u010f je n\u00edzka?<\/p>\n<p><strong>Ako m\u00f4\u017eeme hodnoti\u0165 \u00farove\u0148 vlastnej \u00fa\u010dinnosti?<\/strong><\/p>\n<p>Najbe\u017enej\u0161\u00edm sp\u00f4sobom je po\u017eiada\u0165 jednotlivcov, aby sa vyjadrili k ur\u010dit\u00fdm vyhl\u00e1seniam. Navrhovan\u00fdm pravidlom pre <strong>hodnotenie <\/strong>seba\u00fa\u010dinnosti v r\u00e1mci \u0161pecifick\u00e9ho spr\u00e1vania je: \u201eSom presved\u010den\u00fd, \u017ee m\u00f4\u017eem &#8230; <em>(vykona\u0165 \u010dinnos\u0165)<\/em>, aj ke\u010f &#8230; (<em>prek\u00e1\u017eka<\/em>). Pr\u00edkladom seba\u00fa\u010dinnos\u0165 hodnotiaceho vyhl\u00e1senia je: \u201eSom si ist\u00fd, \u017ee m\u00f4\u017eem vynecha\u0165 dezerty, aj ke\u010f ich moja rodina aj na\u010falej konzumuje.\u201c Pre meranie seba\u00fa\u010dinnosti v\u0161etk\u00fdch druhov so zdrav\u00edm s\u00favisiaceho spr\u00e1vania boli vyvinut\u00e9 \u0161k\u00e1ly. <a href=\"http:\/\/userpage.fu-berlin.de\/~health\/healself.pdf\">Tu<\/a> a <a href=\"http:\/\/www.psyc.de\/hapascales.pdf\">tu<\/a> n\u00e1jdete nieko\u013eko kr\u00e1tkych merac\u00edch n\u00e1strojov na pos\u00fadenie seba\u00fa\u010dinnosti pre zdrav\u00e9 stravovanie, cvi\u010denie, pou\u017e\u00edvanie kr\u00e9mu na opa\u013eovanie, dent\u00e1lnych nit\u00ed, hygienu r\u00fak a konzum\u00e1ciu alkoholu. Pri hodnoten\u00ed seba\u00fa\u010dinnosti je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee n\u00edzka seba\u00fa\u010dinnos\u0165 pre jedno spr\u00e1vanie neznamen\u00e1 n\u00edzku seba\u00fa\u010dinnos\u0165 pre in\u00e9 spr\u00e1vanie. Seba\u00fa\u010dinnos\u0165 by sa preto mala hodnoti\u0165 vo vz\u0165ahu ku konkr\u00e9tnemu spr\u00e1vaniu.<\/p>\n<p><strong>Ako m\u00f4\u017eeme zv\u00fd\u0161i\u0165 seba\u00fa\u010dinnos\u0165?<\/strong><\/p>\n<p>V\u00e4\u010d\u0161ina intervenci\u00ed na zlep\u0161enie seba\u00fa\u010dinnosti sa t\u00fdka <a href=\"http:\/\/reflectd.co\/2014\/01\/20\/self-efficacy-beliefs\/\">\u0161tyroch zdrojov inform\u00e1ci\u00ed<\/a>, ktor\u00e9 tvoria hierarchiu. Po prv\u00e9, na vrchole tejto hierarchie sa m\u00f4\u017eu presved\u010denia o seba\u00fa\u010dinnosti zlep\u0161i\u0165 prostredn\u00edctvom osobn\u00e9ho \u00faspechu. Na podporu tak\u00fdchto sk\u00fasenost\u00ed m\u00f4\u017eete vies\u0165 klientov k vykonaniu mal\u00fdch krokov, ktor\u00e9 sa daj\u00fa \u013eahko \u00faspe\u0161ne vykona\u0165. Potom m\u00f4\u017eete poskytn\u00fa\u0165 pozit\u00edvnu sp\u00e4tn\u00fa v\u00e4zbu na posilnenie tejto sk\u00fasenosti a povzbudi\u0165 osobu, aby zvl\u00e1dla aj \u010fal\u0161ie, n\u00e1ro\u010dnej\u0161ie kroky. Takto odstup\u0148ovan\u00e9 \u00falohy m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 v klinick\u00fdch podmienkach, ako je napr\u00edklad fyzioterapia (napr. postupn\u00e1 n\u00e1ro\u010dnos\u0165 cvi\u010den\u00ed na rovnov\u00e1hu a silu), alebo kognit\u00edvno-behavior\u00e1lna terapia f\u00f3bi\u00ed.<\/p>\n<p>Druh\u00fdm zdrojom seba\u00fa\u010dinnosti je sprostredkovan\u00e1 sk\u00fasenos\u0165 alebo pozorovanie druh\u00fdch. Ke\u010f s\u00fa jednotlivci svedkami toho, \u017ee in\u00ed \u013eudia (im podobn\u00ed) \u00faspe\u0161ne zvl\u00e1daj\u00fa \u0165a\u017ek\u00fa situ\u00e1ciu, spolo\u010densk\u00e9 porovnanie a napodobnenie spr\u00e1vania m\u00f4\u017ee posilni\u0165 presved\u010denia o seba\u00fa\u010dinnosti. Predstavte si, \u017ee ste v procese odvykania od faj\u010denia, ale v\u00e1\u0161 partner nedok\u00e1\u017ee presta\u0165 kv\u00f4li n\u00edzkej seba\u00fa\u010dinnosti. Pok\u00faste sa teda zv\u00fd\u0161i\u0165 seba\u00fa\u010dinnos\u0165 svojho partnera t\u00fdm, \u017ee s n\u00edm prejdete mal\u00e9 kroky, odhal\u00edte svoje vlastn\u00e9 prek\u00e1\u017eky a pokusy o vyrovnanie sa s odvykan\u00edm, predvediete, ako prekon\u00e1vate t\u00fa\u017ebu po cigarete, vyjadrujete svoje optimistick\u00e9 presved\u010denie at\u010f. T\u00fdm, \u017ee budete seba\u00fa\u010dinn\u00fdm a sebaodha\u013euj\u00facim vzorom vo vyrovn\u00e1van\u00ed sa so situ\u00e1ciou, m\u00f4\u017eete podstatne pom\u00f4c\u0165: m\u00f4\u017eete zv\u00fd\u0161i\u0165 seba\u00fa\u010dinnos\u0165 u niekoho in\u00e9ho, ke\u010f komunikujete otvorene, ako sa vyrovna\u0165 s t\u00fa\u017ebou a ako zvl\u00e1date r\u00f4zne n\u00e1ro\u010dn\u00e9 situ\u00e1cie, kde sa poku\u0161enia zdaj\u00fa by\u0165 neodolate\u013en\u00e9.<\/p>\n<p>Po tretie, a menej \u00fa\u010dinne, vieru v seba\u00fa\u010dinnost m\u00f4\u017eete zmeni\u0165 aj prostredn\u00edctvom slovn\u00e9ho presvied\u010dania. M\u00f4\u017eete napr\u00edklad ubezpe\u010di\u0165 svojich klientov, \u017ee m\u00f4\u017eu dodr\u017eiava\u0165 n\u00e1ro\u010dn\u00fd nov\u00fd di\u00e9tny re\u017eim, preto\u017ee s\u00fa schopn\u00ed a vedia pl\u00e1nova\u0165. Alebo by ste mohli poveda\u0165 osobe, \u017ee m\u00e1 v\u0161etko, \u010do je potrebn\u00e9 na to, aby uspeli v \u010domko\u013evek, v \u010dom sa sna\u017eia. Tieto typy presvied\u010dania m\u00f4\u017eu posilni\u0165 seba\u00fa\u010dinnos\u0165 pre \u00faspe\u0161n\u00e9 zvl\u00e1dnutie \u00falohy.<\/p>\n<p>\u0160tvrt\u00fd zdroj, vn\u00edmanie a interpret\u00e1cia fyziologick\u00e9ho nabudenia, je menej d\u00f4le\u017eit\u00fd pri z\u00e1sahoch do so zdrav\u00edm s\u00favisiaceho spr\u00e1vania. Je v\u0161ak mo\u017en\u00e9 zamera\u0165 sa na tento zdroj seba\u00fa\u010dinnosti pr\u00edpravou klientov na potenci\u00e1lne fyziologick\u00e9 nepohodlie pri za\u010dat\u00ed zmeny v spr\u00e1van\u00ed s\u00favisiaceho so zdrav\u00edm (t\u00fa\u017eba po cigarete po\u010das pokusov presta\u0165 faj\u010di\u0165, bolesti svalov po cvi\u010den\u00ed at\u010f.), \u010do m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 pravdepodobnos\u0165 skor\u00e9ho zlyhania.<\/p>\n<p>V s\u00fahrne, seba\u00fa\u010dinnos\u0165 je zmyslupln\u00e1 a zmenite\u013en\u00e1 viera, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre za\u010datie a udr\u017eanie so zdrav\u00edm s\u00favisiaceho spr\u00e1vania. Ke\u010f je seba\u00fa\u010dinnos\u0165 n\u00edzka, kroky na jej zv\u00fd\u0161enie m\u00f4\u017eu pom\u00f4c\u0165 \u013eu\u010fom zmeni\u0165 svoje spr\u00e1vanie.<\/p>\n<p><strong>Praktick\u00e9 odpor\u00fa\u010dania:<\/strong><\/p>\n<ul>\n<li><strong>Zhodno\u0165te seba\u00fa\u010dinnos\u0165.<\/strong> V rozhovore s pacientom alebo klientom o mo\u017enej zmene so zdrav\u00edm s\u00favisiaceho spr\u00e1vania, zhodno\u0165te ich seba\u00fa\u010dinnos\u0165 pre \u017eiadan\u00fa zmenu. To mo\u017eno urobi\u0165 pomocou dotazn\u00edka alebo p\u00fdtan\u00edm sa na ich sebad\u00f4veru v aplik\u00e1cii nov\u00e9ho spr\u00e1vania v \u0161pecifick\u00fdch \u0165a\u017ek\u00fdch situ\u00e1ci\u00e1ch.<\/li>\n<li><strong>Zasiahnite, aby ste zv\u00fd\u0161ili seba\u00fa\u010dinnos\u0165.<\/strong> Ak m\u00e1 jednotlivec n\u00edzku seba\u00fa\u010dinnos\u0165, sk\u00faste tieto strat\u00e9gie na zv\u00fd\u0161enie seba\u00fa\u010dinnosti v zmene spr\u00e1vania:\n<ul>\n<li><strong>Podporujte z\u00edskanie sk\u00fasenost\u00ed so zvl\u00e1dnut\u00edm. <\/strong>Pracujte s \u010dlovekom na \u010dlenen\u00ed jeho sn\u00e1h o zmenu tak, aby \u010do najsk\u00f4r a \u010dasto za\u017e\u00edvali mal\u00e9 \u00faspechy s nov\u00fdm spr\u00e1van\u00edm.<\/li>\n<li><strong>N\u00e1jdite<\/strong><strong> sprostredkovan\u00e9 sk\u00fasenosti. <\/strong>Pou\u017e\u00edvajte na mieru \u0161it\u00e9 pr\u00edbehy in\u00fdch alebo pom\u00e1hajte \u010dloveku n\u00e1js\u0165 a stoto\u017eni\u0165 sa so vzormi (podobn\u00fdmi sebe), ktor\u00e9 mali \u00faspech s nov\u00fdm spr\u00e1van\u00edm.<\/li>\n<li><strong>Presvied\u010dajte.<\/strong> Dajte \u010dloveku vedie\u0165, \u017ee ver\u00edte v jeho schopnosti a \u017ee maj\u00fa v sebe to, \u010do treba na zmenu.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>[ prelo\u017eil Michal Dankulinec ]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Ralf Schwarzer, Freie Universit\u00e4t Berlin, Germany and SWPS University of Social Sciences and Humanities, Poland Changing behavior may often be desirable but difficult to do. For example, quitting smoking, eating healthily and sticking to a physical exercise regimen all [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1361,"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":[27,24],"tags":[],"class_list":["post-1338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"sk","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":true,"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":true,"content":true,"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":true,"content":true,"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":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\/sk\/wp-json\/wp\/v2\/posts\/1338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/comments?post=1338"}],"version-history":[{"count":56,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1338\/revisions"}],"predecessor-version":[{"id":4610,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1338\/revisions\/4610"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/1361"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=1338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=1338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=1338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}