{"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\/sk\/2019\/12\/becoming-your-better-self-as-reason-for-changing-behavior\/","title":{"rendered":"Sta\u0165 sa svojim \u201elep\u0161\u00edm ja\u201c ako d\u00f4vod na zmenu spr\u00e1vania"},"content":{"rendered":"

Autori: Winifred Gebhardt, Univerzita v Leidene, Holandsko<\/strong><\/p>\n

Asi pred deviatimi rokmi som sa stala cez noc vegetari\u00e1nkou. V rom\u00e1ne, ktor\u00fd som \u010d\u00edtala, hlavn\u00e1 postava vysvetlila, \u017ee nem\u00f4\u017ee jes\u0165 ni\u010d, \u201ev \u010dom niekedy bilo srdce\u201c. T\u00fdchto p\u00e1r slov ma zasiahlo ako blesk. Uvedomila som si, \u017ee presne takto som sa c\u00edtila. Okam\u017eite som prestala jes\u0165 m\u00e4so a ryby a odvtedy som nemala probl\u00e9m dr\u017ea\u0165 sa tejto novej stravy. Nov\u00e9 spr\u00e1vanie sa dokonale prisp\u00f4sobilo \u201eosobe, ktorou som\u201c.<\/span><\/p>\n

Na druhej strane, v minulosti som pravidelne chodila beh\u00e1va\u0165 a mohla som \u013eahko zabehn\u00fa\u0165 sedem kilometrov. Nikdy som sa v\u0161ak nepova\u017eovala za \u201e\u0161portov\u00e9ho \u010dloveka\u201c a v\u017edy, ke\u010f sa vyskytla prek\u00e1\u017eka, napr\u00edklad choroba, som sa r\u00e1d uch\u00fdlila k vylihovaniu na gau\u010di. Teraz sa u\u017e nesna\u017e\u00edm by\u0165 \u201e\u0161portov\u00e1\u201c, ale sna\u017e\u00edm sa po\u010das d\u0148a chodi\u0165 pe\u0161o, ak je to \u010do len trochu mo\u017en\u00e9. Pova\u017eujem sa za \u201eakt\u00edvnu osobu\u201c.<\/span><\/p>\n

<\/p>\n

Na\u0161e \u010diny odr\u00e1\u017eaj\u00fa na\u0161e \u201eja\u201c<\/i><\/b><\/p>\n

Moje spr\u00e1vanie \u201enejes\u0165 zvierat\u00e1\u201c sa zhoduje s moj\u00edm vn\u00edman\u00edm seba. By\u0165 a spr\u00e1va\u0165 sa ako vegetari\u00e1n mi d\u00e1va pozit\u00edvny poh\u013ead na moje \u201eja\u201c ako na starostliv\u00fa, oh\u013eadupln\u00fa osobu, ktor\u00e1 miluje zvierat\u00e1. Zaka\u017ed\u00fdm, ke\u010f hovor\u00edm o tejto vo\u013ebe alebo odmietnem m\u00e4so, sa moje \u201eja\u201c potvrd\u00ed.<\/span><\/p>\n

Pre zdravie ovplyv\u0148uj\u00face rozhodnutia je d\u00f4le\u017eit\u00e9, aby sme vedeli, \u017ee to, \u010do rob\u00edme, je s\u00fa\u010das\u0165ou toho, k\u00fdm sme.\u00a0 Z\u00e1rove\u0148 chceme ma\u0165 zo seba dobr\u00fd pocit. Je to ve\u013emi u\u017eito\u010dn\u00fd v\u00fdchodiskov\u00fd bod. Napr\u00edklad pri h\u013eadan\u00ed toho, ako pozit\u00edvnym seban\u00e1zorom prameniacim z n\u00e1\u0161ho nezdrav\u00e9ho spr\u00e1vania (napr. po\u010das ve\u010dere vypijeme ve\u013ek\u00e9 mno\u017estvo v\u00edna, ve\u010f si predsa vieme u\u017ei\u0165 \u017eivot), m\u00f4\u017ee sl\u00fa\u017ei\u0165 in\u00e9, menej \u0161kodliv\u00e9 alebo zdrav\u00e9 spr\u00e1vanie (napr. pitie nealkoholickej alternat\u00edvy, ktor\u00e1 v\u0161ak st\u00e1le odr\u00e1\u017ea uvo\u013enen\u00fd \u017eivotn\u00fd \u0161t\u00fdl). K\u013e\u00fa\u010dom k zmene je urobi\u0165 to, \u010do rob\u00edme, relevantn\u00fdm pre ten typ \u010dloveka, za ak\u00e9ho sa pova\u017eujeme. T\u00e1to takzvan\u00e1 <\/span>integrovan\u00e1 motiv\u00e1cia k zmene je pod\u013ea te\u00f3rie sebaur\u010denia<\/span><\/a> najbli\u017e\u0161ie k \u010disto vn\u00fatornej, vlastnej motiv\u00e1cii, na z\u00e1klade ktorej sa chov\u00e1me ur\u010dit\u00fdm sp\u00f4sobom kv\u00f4li radosti z tak\u00e9ho chovania.<\/span><\/p>\n

\u010cas\u0165 n\u00e1\u0161ho ja \u017eije v bud\u00facnosti<\/i><\/b><\/p>\n

My \u013eudia sme vynikaj\u00faci cestovatelia v \u010dase a takmer polovicu \u010dasu tr\u00e1vime fantaz\u00edrovan\u00edm o bud\u00facnosti. Vytv\u00e1rame pre seba mno\u017estvo mo\u017enost\u00ed; tieto mo\u017enosti sa naz\u00fdvaj\u00fa \u201emo\u017en\u00e9 ja\u201c. Usmer\u0148uj\u00fa na\u0161u predstavivos\u0165 a zvy\u0161uj\u00fa na\u0161u otvorenos\u0165 k pr\u00edle\u017eitostiam, ktor\u00e9 ved\u00fa k cie\u013eom. Napr\u00edklad bud\u00faci vlastn\u00fd obraz \u201enefaj\u010diara\u201c v\u00fdrazne posil\u0148uje \u00famysel presta\u0165 faj\u010di\u0165, povzbudzuje pokusy presta\u0165 faj\u010di\u0165 a via\u017ee sa tie\u017e k \u00faspechu pri ukon\u010den\u00ed tohoto zlozvyku. Faj\u010diari si preto musia by\u0165 schopn\u00ed predstavi\u0165 seba ako \u201ebud\u00facich nefaj\u010diarov\u201c sk\u00f4r, ako m\u00f4\u017eu skuto\u010dne presta\u0165 faj\u010di\u0165. Moja kolegy\u0148a Eline Meijer a ja v s\u00fa\u010dasnosti rob\u00edme \u0161t\u00fadie, v ktor\u00fdch si faj\u010diari predstavia typ osoby, ktorou sa stan\u00fa, ak prestan\u00fa faj\u010di\u0165 a aj typ osoby, ak bud\u00fa na\u010falej faj\u010di\u0165. \u00da\u010dastn\u00edci p\u00ed\u0161u o t\u00fdchto predstav\u00e1ch a priradzuj\u00fa k nim obr\u00e1zky a fotografie. Vytv\u00e1raj\u00fa obrazy, ako napr\u00edklad: ak prestanem faj\u010di\u0165, stanem sa \u201esilnou, chytrou \u017eenou s osobnos\u0165ou\u201c alebo \u201evyv\u00e1\u017eenej\u0161\u00edm, bezstarostn\u00fdm otcom a partnerom\u201c a naopak: ak budem na\u010falej faj\u010di\u0165, stanem sa \u201eka\u0161\u013eaj\u00facou, po dychu lapaj\u00facou a \u00fabohou starou \u017eenou \u201calebo \u201enespolo\u010densk\u00fdm, p\u00e1chnucim, slab\u00fdm mu\u017e v bolestiach\u201c. Prv\u00fdm prekvapuj\u00facim zisten\u00edm je, \u017ee v\u00e4\u010d\u0161ina poskytnut\u00fdch obr\u00e1zkov a fotografi\u00ed je svojou povahou symbolick\u00e1 a neobsahuje faj\u010diarov ani tabakov\u00e9 v\u00fdrobky. Medzi p\u00edsomn\u00e9 s\u00favislosti s obr\u00e1zkami patria: \u201ebezstarostn\u00fd\u201c, \u201e\u00fapln\u00fd\u201c a \u201erozhoduj\u00faci\u201c v porovnan\u00ed s \u201ebezcenn\u00fdm\u201c, \u201edepres\u00edvnym\u201c a \u201ebezn\u00e1dejn\u00fdm\u201c. E\u0161te mus\u00edme presk\u00fama\u0165, \u010di t\u00e1to intervencia men\u00ed spr\u00e1vanie, ale m\u00e1me podozrenie, \u017ee ma\u0165 tieto \u201esebaobrazy\u201c poruke v pr\u00edpade potreby (napr. po\u010das t\u00fa\u017eby po cigarete), pom\u00e1ha udr\u017ea\u0165 sa na spr\u00e1vnej ceste. D\u00f4kaz o \u00fa\u010dinnosti predstavy bud\u00facich vlastn\u00fdch sebaz\u00e1sahov u\u017e existuje pre in\u00e9 so <\/span>zdrav\u00edm s\u00favisiacie spr\u00e1vanie, ako je cvi\u010denie.<\/span><\/a><\/p>\n

Prosperujeme v skupin\u00e1ch, v ktor\u00fdch c\u00edtime, \u017ee tam patr\u00edme<\/i><\/b><\/p>\n

V ka\u017edodennom \u017eivote m\u00f4\u017ee by\u0165 v spolo\u010densk\u00fdch situ\u00e1ci\u00e1ch mimoriadne \u0165a\u017ek\u00e9 odola\u0165 t\u00fa\u017ebe alebo poku\u0161eniu. Ak sa u\u017e (ako ten, ktor\u00fd prestal) nebudete spr\u00e1va\u0165 v s\u00falade so svojimi priate\u013emi a pr\u00edbuzn\u00fdmi, m\u00f4\u017eete sa ob\u00e1va\u0165 ich odmietnutia. M\u00f4\u017eete tie\u017e pr\u00eds\u0165 o cenn\u00e9 zdie\u013ean\u00e9 aktivity. Zna\u010dn\u00e1 \u010das\u0165 n\u00e1\u0161ho sebavn\u00edmania s\u00favis\u00ed so soci\u00e1lnymi skupinami, do ktor\u00fdch patr\u00edme. Napr\u00edklad v\u00e4\u010d\u0161ina \u013eud\u00ed, ktor\u00ed faj\u010dia alebo u\u017e\u00edvaj\u00fa drogy, sa zdru\u017euje s \u013eu\u010fmi, ktor\u00ed <\/span>tie\u017e u\u017e\u00edvaj\u00fa rovnak\u00fa n\u00e1vykov\u00fa l\u00e1tku<\/span><\/a>. U\u017e\u00edvanie n\u00e1vykov\u00fdch l\u00e1tok je k\u013e\u00fa\u010dov\u00fdm normat\u00edvnym spr\u00e1van\u00edm, ktor\u00e9 definuje \u201epr\u00edslu\u0161nos\u0165 k skupine\u201c. To zasa s\u00favis\u00ed so v\u0161etk\u00fdmi druhmi in\u00fdch hodnotn\u00fdch vlastnost\u00ed. Napr\u00edklad mlad\u00ed \u013eudia po <\/span>odvykacej k\u00fare<\/span><\/a> m\u00f4\u017eu ma\u0165 sk\u00fasenos\u0165, \u017ee ich priatelia u\u017e\u00edvaj\u00faci marihuanu s\u00fa st\u00e1le \u013eudia, ktor\u00ed \u201eim vyhovuj\u00fa najlep\u0161ie\u201c, a to aj teraz, ke\u010f s\u00fa \u010dist\u00ed. \u013dud\u00ed, ktor\u00ed marihuanu neu\u017e\u00edvaj\u00fa, m\u00f4\u017eu vn\u00edma\u0165 ako menej podporuj\u00facich ich osobn\u00e9 hodnoty, ako nudnej\u0161\u00edch alebo ako \u013eud\u00ed, ktor\u00fdm ch\u00fdba \u201evtip, lojalita a \u00farove\u0148 zrelosti\u201c. To dokazuje, \u017ee pri snahe podporova\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl by mala by\u0165 prioritou ot\u00e1zka, ako zosta\u0165 v\u00e1\u017een\u00fdm \u010dlenom vlastnej soci\u00e1lnej skupiny.<\/span><\/p>\n

Preto na zavedenie trval\u00fdch zmien potrebujeme, aby \u013eudia rozv\u00edjali pozit\u00edvne sebaprezent\u00e1cie, v ktor\u00fdch ich bud\u00face \u201eja\u201d vykon\u00e1va nov\u00e9, zdrav\u00e9 spr\u00e1vanie v s\u00falade s ich vlastn\u00fdmi d\u00f4le\u017eit\u00fdmi hodnotami, ako aj so soci\u00e1lnym prostred\u00edm.<\/span><\/p>\n

Praktick\u00e9 odpor\u00fa\u010dania<\/b><\/p>\n

    \n
  1. Spr\u00e1vanie m\u00e1 priamy v\u00fdznam pre sk\u00fasenos\u0165 a sebaobraz. Povzbudzujte \u013eud\u00ed, aby tvorivo prem\u00fd\u0161\u013eali o tom, k\u00fdm sa m\u00f4\u017eu sta\u0165, napr\u00edklad vytvoren\u00edm n\u00e1ladov\u00fdch kol\u00e1\u017e\u00ed (obsahuj\u00facich obr\u00e1zky, symboly, pozn\u00e1mky) so svojim ide\u00e1lnym, ale aj naopak, s ob\u00e1van\u00fdm, negat\u00edvnym bud\u00facim \u201eja\u201d.<\/span><\/li>\n
  2. N\u00e1jdite sp\u00f4soby, ako je mo\u017en\u00e9 r\u00fdchlo si v mysli vyvola\u0165 sebaobrazy spojen\u00e9 s nov\u00fdm, zdrav\u00fdm\u00a0 spr\u00e1van\u00edm v kritick\u00fdch okamihoch, ako je t\u00fa\u017eba alebo poku\u0161enie. Napr\u00edklad umiestnite spom\u00ednan\u00e9 kol\u00e1\u017ee so sebaobrazmi na \u00favodn\u00fa obrazovku po\u010d\u00edta\u010da alebo smartf\u00f3nu, aby pripom\u00ednali, pre\u010do sa \u010dlovek skuto\u010dne chce zmeni\u0165.<\/span><\/li>\n
  3. Pom\u00f4\u017ete \u013eu\u010fom za\u010dleni\u0165 svoje nov\u00e9 spr\u00e1vanie do spolo\u010densk\u00e9ho kontextu, ktor\u00fd si v\u00e1\u017eia, napr\u00edklad praktizovan\u00edm prijate\u013en\u00fdch sp\u00f4sobov odklonu od skupinovej normy. Napr\u00edklad, ke\u010f sa pon\u00fakne alkohol, d\u00e1 sa zdvorilo odpoveda\u0165: \u201enaozaj si to v\u00e1\u017eim, ale nie, \u010fakujem, dnes u\u017e som mal\u201c, alebo zahr\u0148te zdie\u013ean\u00e9 puto: \u201e\u010eakujem, v\u017edy na m\u0148a mysl\u00ed\u0161, si naozaj dobr\u00fd priate\u013e. Ako sa v poslednej dobe dr\u017e\u00ed\u0161?\u201c.<\/span><\/li>\n<\/ol>\n

    Translated by Michal Dankulinec<\/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":"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":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\/sk\/wp-json\/wp\/v2\/posts\/1572","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=1572"}],"version-history":[{"count":32,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1572\/revisions"}],"predecessor-version":[{"id":4600,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1572\/revisions\/4600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/1595"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=1572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=1572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=1572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}