{"id":1714,"date":"2020-08-25T12:02:32","date_gmt":"2020-08-25T12:02:32","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1714"},"modified":"2025-11-04T14:17:23","modified_gmt":"2025-11-04T14:17:23","slug":"how-to-maintain-health-behaviours-long-term","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/sk\/2020\/08\/how-to-maintain-health-behaviours-long-term\/","title":{"rendered":"Ako si dlhodobo udr\u017ea\u0165 zdravie?<\/strong>"},"content":{"rendered":"\n

Dominika Kwasnicka, SWPS University, Poland and Curtin University, Australia<\/p>\n\n\n

<\/p>\n

Kone\u010dn\u00fdm cie\u013eom programov podpory zdravia<\/a> je podporova\u0165 dlhotrvaj\u00face zmeny v\u00a0oblasti zdravia. Zdravotn\u00edcki pracovn\u00edci m\u00f4\u017eu v\u00a0tomto procese zohr\u00e1va\u0165 k\u013e\u00fa\u010dov\u00fa \u00falohu a pom\u00e1ha\u0165 pacientom zlep\u0161ova\u0165 ich zdravotn\u00e9 v\u00fdsledky a udr\u017eiava\u0165 zmeny spr\u00e1vania. Vieme, \u017ee zmenu so zdrav\u00fdm s\u00favisiaceho spr\u00e1vania je \u0165a\u017ek\u00e9 iniciova\u0165 a m\u00f4\u017ee by\u0165 e\u0161te n\u00e1ro\u010dnej\u0161ie<\/a> si ju z dlhodob\u00e9ho h\u013eadiska udr\u017ea\u0165. Jednou z ve\u013ek\u00fdch ot\u00e1zok v psychol\u00f3gii zdravia je, pre\u010do je udr\u017eiavanie zmeny tak\u00e9 n\u00e1ro\u010dn\u00e9.<\/p>\n

<\/p>\n

Aby sme t\u00fato ot\u00e1zku zodpovedali, na\u0161a v\u00fdskumn\u00e1 skupina sa zamerala na te\u00f3rie, ktor\u00e9 vysvet\u013euj\u00fa, ako sa \u013eudia menia a n\u00e1sledne si udr\u017euj\u00fa pozit\u00edvne so zdrav\u00fdm s\u00favisiace zmeny, ako je presta\u0165 faj\u010di\u0165 a by\u0165 akt\u00edvnej\u0161\u00ed. Identifikovali sme 100 te\u00f3ri\u00ed<\/a>, ktor\u00e9 vysvet\u013euj\u00fa, ako \u013eudia menia svoje spr\u00e1vanie a udr\u017eiavaj\u00fa tieto zmeny. Dobrou spr\u00e1vou pre \u013eud\u00ed venuj\u00facich sa podpore zdravia je, \u017ee 100 te\u00f3ri\u00ed mo\u017eno zhrn\u00fa\u0165 do piatich k\u013e\u00fa\u010dov\u00fdch t\u00e9m, ktor\u00e9 je potrebn\u00e9 rie\u0161i\u0165, aby sa t\u00e1to dlhotrvaj\u00faca zmena dosiahla.<\/p>\n

<\/p>\n

<\/p>\n\n\n

<\/p>\n\n\n\n

1.     Udr\u017eiavanie motiv\u00e1cie<\/strong> je d\u00f4le\u017eit\u00e9, ke\u010f za\u010d\u00edname s nov\u00fdm spr\u00e1van\u00edm, ako je vstup do posil\u0148ovne, behanie, zdrav\u00e9 stravovanie alebo vyh\u00fdbanie sa r\u00fdchlemu ob\u010derstveniu \u010di nadmernej konzum\u00e1cii alkoholu. Nie je prekvapen\u00edm, \u017ee na\u0161a motiv\u00e1cia je rozhoduj\u00faca pre dosiahnutie dlhodobej zmeny spr\u00e1vania. Motiv\u00e1cia v\u0161ak v priebehu \u010dasu kol\u00ed\u0161e<\/a>, a aby sme si udr\u017eali nov\u00e9 spr\u00e1vanie, mus\u00edme pr\u00eds\u0165 s \u00fa\u010dinn\u00fdmi strat\u00e9giami na jeho udr\u017eanie, aj ke\u010f motiv\u00e1cia klesne. D\u00e1 sa to urobi\u0165 napr\u00edklad pl\u00e1novan\u00edm<\/a> toho, \u010do m\u00f4\u017eete urobi\u0165, ke\u010f budete \u010deli\u0165 potenci\u00e1lnym prek\u00e1\u017ekam. Napr\u00edklad stanoven\u00edm pl\u00e1nu, \u017ee \u201eke\u010f vonku pr\u0161\u00ed, budem cvi\u010di\u0165 doma namiesto toho, aby som chodil do posil\u0148ovne alebo beha\u0165\u201c.<\/p>\n\n\n\n

2.     Sebaregul\u00e1cia<\/strong> zah\u0155\u0148a sledovanie toho, \u010do rob\u00edte. Monitorovanie<\/a> v\u00e1\u0161ho spr\u00e1vania je d\u00f4le\u017eit\u00e9 pre zistenie, \u010di je zmena potrebn\u00e1 a \u010di je potrebn\u00e9 va\u0161e s\u00fa\u010dasn\u00e9 spr\u00e1vanie akt\u00edvne zmeni\u0165. Napr\u00edklad, aby ste vedeli, \u010di je va\u0161a \u00farove\u0148 fyzickej aktivity probl\u00e9mom<\/a>, mus\u00edte si by\u0165 vedom\u00ed toho, ako akt\u00edvny ka\u017ed\u00fd de\u0148 ste. M\u00f4\u017eete pou\u017ei\u0165 aplik\u00e1ciu v mobilnom telef\u00f3ne, aby ste videli, ko\u013eko krokov urob\u00edte ka\u017ed\u00fd de\u0148, alebo si m\u00f4\u017eete zaznamena\u0165, ko\u013eko min\u00fat ste ka\u017ed\u00fd de\u0148 akt\u00edvny, pri\u010dom si v\u0161imnete intenzitu aktivity. Odpor\u00fa\u010dania Svetovej zdravotn\u00edckej organiz\u00e1cie<\/a> hovoria, \u017ee ka\u017ed\u00fd de\u0148 potrebujeme pribli\u017ene 30 min\u00fat fyzickej aktivity miernej intenzity. Ak si uvedom\u00edte, \u017ee ste \u010faleko od t\u00fdchto odpor\u00fa\u010dan\u00ed, potom si mus\u00edte napl\u00e1nova\u0165<\/a>, ako to zmeni\u0165, aby ste si zachovali pravideln\u00fa aktivitu \u0161pecifikovan\u00edm, kedy, kde a ako tieto zmeny vykon\u00e1te.<\/p>\n\n\n\n

3.     Zdroje<\/strong>, vr\u00e1tane psychologick\u00fdch a fyzick\u00fdch, s\u00fa d\u00f4le\u017eit\u00e9 pre udr\u017eanie zmeny spr\u00e1vania. Napr\u00edklad, je \u0165a\u017ek\u00e9 zosta\u0165 zdrav\u00fd (cvi\u010di\u0165, dobre jes\u0165), ke\u010f sa c\u00edtite mal\u00e1tny, ke\u010f ste v strese, m\u00e1te m\u00e1lo energie alebo ak ste noc predt\u00fdm takmer nespali. Na udr\u017eanie zdrav\u00e9ho spr\u00e1vania je potrebn\u00e9 ve\u013ek\u00e9 mno\u017estvo psychologick\u00fdch zdrojov, to znamen\u00e1 c\u00edti\u0165 sa pln\u00fd energie, odd\u00fdchnut\u00fd a bez stresu. D\u00f4le\u017eit\u00e9 s\u00fa aj zdroje fyzick\u00e9; mus\u00edme okolo seba vybudova\u0165 infra\u0161trukt\u00faru, aby sme mohli \u017ei\u0165 zdravo. Napr\u00edklad nem\u00f4\u017eeme dobre jes\u0165, ak nem\u00e1me \u013eahk\u00fd pr\u00edstup k zdrav\u00fdm potravin\u00e1m a nem\u00f4\u017eeme u\u017e\u00edva\u0165 lieky, ak k nim jednoducho nem\u00e1me pr\u00edstup. Psychologick\u00e9 a fyzick\u00e9 zdroje zais\u0165uj\u00fa, \u017ee m\u00f4\u017eeme zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl udr\u017eiava\u0165.<\/p>\n\n\n\n

4.     Zvyky<\/strong> \u2013 ka\u017ed\u00fd o zvykoch hovor\u00ed av\u0161ak be\u017en\u00ed \u013eudia ich ch\u00e1pu trochu inak<\/a> ako psychol\u00f3govia. V psychol\u00f3gii zdravia hovor\u00edme o n\u00e1vykov\u00fdch asoci\u00e1ci\u00e1ch<\/a>, ktor\u00e9 sa vyv\u00edjaj\u00fa, ke\u010f niekto v reakcii na konkr\u00e9tnu situ\u00e1ciu neust\u00e1le rob\u00ed nie\u010do, \u010do dosahuje po\u017eadovan\u00e9 v\u00fdsledky. Zl\u00e9 n\u00e1vyky ako faj\u010denie alebo jedenie neskoro v noci sa \u0165a\u017eko menia, preto\u017ee sa m\u00f4\u017eu sta\u0165 na\u0161imi predvolen\u00fdmi mo\u017enos\u0165ami, ktor\u00e9 prich\u00e1dzaj\u00fa prirodzene a bez rozm\u00fd\u0161\u013eania. Aby sme si zachovali zmenu spr\u00e1vania, mus\u00edme sa zbavi\u0165 zl\u00fdch n\u00e1vykov a formova\u0165 tie dobr\u00e9. Psychol\u00f3gia n\u00e1m pon\u00faka nieko\u013eko skvel\u00fdch rie\u0161en\u00ed<\/a>, ako to urobi\u0165. Nov\u00e9 pozit\u00edvne n\u00e1vyky zvy\u010dajne potrebuj\u00fa \u010das, k\u00fdm sa vytvoria<\/a>, a star\u00fdm chv\u00ed\u013eu trv\u00e1, k\u00fdm vymizn\u00fa. Ob\u013e\u00fabenou technikou zmeny spr\u00e1vania na rozvoj n\u00e1vyku je monitorovanie podnetov (\u010do sp\u00f4sobuje konkr\u00e9tne spr\u00e1vanie) a reagovanie rovnak\u00fdm spr\u00e1van\u00edm na rovnak\u00e9 podnety v rovnakom kontexte.<\/p>\n\n\n\n

5.     Napokon, na\u0161e prostredie<\/strong>, miesto, kde sa nach\u00e1dzame, a \u013eudia, ktor\u00ed n\u00e1s obklopuj\u00fa, n\u00e1s musia podporova\u0165, aby sme si zachovali pozit\u00edvne so zdrav\u00edm s\u00favisiace spr\u00e1vanie. Ke\u010f zmen\u00edme svoje spr\u00e1vanie, \u010dasto potrebujeme zmeni\u0165 alebo re\u0161trukturalizova\u0165<\/a> aj na\u0161e prostredie. \u013dudia okolo n\u00e1s s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou n\u00e1\u0161ho prostredia<\/a>. Rodina, priatelia a \u013eudia, s ktor\u00fdmi tr\u00e1vime \u010das, maj\u00fa vplyv na to, ako sme zdrav\u00ed. M\u00f4\u017eu n\u00e1m pom\u00f4c\u0165 zlep\u0161i\u0165 sa t\u00fdm, \u017ee n\u00e1m poskytn\u00fa povzbudenie alebo bud\u00fa na\u0161imi vzormi, no m\u00f4\u017eu ma\u0165 aj negat\u00edvny vplyv t\u00fdm, \u017ee n\u00e1s bud\u00fa nab\u00e1da\u0165, aby sme s nimi faj\u010dili cigarety a pili alkoholick\u00e9 n\u00e1poje. Neodpor\u00fa\u010dame v\u00e1m, aby ste prestali tr\u00e1vi\u0165 \u010das so svojimi priate\u013emi, ktor\u00ed s\u00fa neakt\u00edvni, pij\u00fa alkohol, faj\u010dia a jedia nezdrav\u00e9 jedl\u00e1. Odpor\u00fa\u010dame v\u00e1m, aby ste sa podelili o svoje pl\u00e1ny<\/a>, urobili akt\u00edvne rozhodnutie a neboli pod tlakom in\u00fdch. Napr\u00edklad poveda\u0165 nie tej tretej porcii kol\u00e1\u010da.<\/p>\n\n\n\n

Ako m\u00f4\u017eete in\u0161pirova\u0165 svojich pacientov nielen k zmene toho, \u010do robia, ale aj k tomu, aby si dlhodobo zachovali nov\u00e9 spr\u00e1vanie?<\/p>\n\n\n\n

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

1.     Zosta\u0148te motivovan\u00ed<\/strong> \u2013 \u013eah\u0161ie sa povie, ako urob\u00ed. Op\u00fdtajte sa svojho pacienta, pre\u010do chce zmeni\u0165 a zachova\u0165 si nov\u00e9 spr\u00e1vanie, spome\u0148te mu jeho predch\u00e1dzaj\u00faci \u00faspech alebo in\u00fdch \u013eud\u00ed, ktor\u00ed bojovali, ale uspeli.<\/p>\n\n\n\n

2.     Monitorujte<\/strong> \u2013 povzbudzujte svojich pacientov, aby sa kontrolovali a sledovali, \u010do robia, napr. sledovanie a regul\u00e1cia sp\u00e1nku, aktivity, stravy, u\u017e\u00edvania l\u00e1tok.<\/p>\n\n\n\n

3.     Ka\u017ed\u00fd potrebuje zdroje<\/strong> \u2013 zabezpe\u010dte, aby va\u0161i pacienti mali to, \u010do potrebuj\u00fa, aby uspeli z h\u013eadiska psychologick\u00fdch a fyzick\u00fdch zdrojov, napr\u00edklad dostato\u010dn\u00fdm sp\u00e1nkom a z\u00e1sobami zdrav\u00e9ho jedla.<\/p>\n\n\n\n

4.     Pracujte na n\u00e1vykoch<\/strong> \u2013 ma\u0165 dobr\u00e9 n\u00e1vyky je najlep\u0161\u00edm prediktorom dlhotrvaj\u00facej zmeny spr\u00e1vania. Aby si pacient osvojil dobr\u00e9 n\u00e1vyky, m\u00f4\u017ee si vytvori\u0165 pl\u00e1n \u201eak-tak\u201c sp\u00e1jaj\u00faci podnety s akciami, napr\u00edklad ke\u010f uvid\u00edm svoje vych\u00e1dzkov\u00e9 top\u00e1nky pri dver\u00e1ch, p\u00f4jdem sa prejs\u0165.<\/p>\n\n\n\n

5.     Prostredie mus\u00ed by\u0165 podporn\u00e9<\/strong> \u2013 v\u00e1\u0161 pacient mus\u00ed by\u0165 za\u010dlenen\u00fd do podporn\u00e9ho prostredia s pr\u00edstupom k zdrojom a \u013eu\u010fom, ktor\u00ed poskytuj\u00fa podporu. Je dobr\u00e9 si u pacienta overi\u0165, \u010di miesto, kde \u017eije a pracuje, podporuje zmenu jeho spr\u00e1vania, ak nie, ako by sa to mohlo zlep\u0161i\u0165. V\u00e1\u0161 pacient by tie\u017e mohol oslovi\u0165 rodinu a priate\u013eov so \u017eiados\u0165ou o podporu pri dlhodobej zmene spr\u00e1vania.<\/p>\n\n\n\n

[Prelo\u017eila Zuzana Dankulincov\u00e1]<\/p>\n","protected":false},"excerpt":{"rendered":"

By Dominika Kwasnicka, SWPS University, Poland and University of Melbourne, Australia The ultimate goal of health promotion programmes is to promote long-lasting change and health care professionals can play a role and help patients to improve their health outcomes and […]<\/p>\n","protected":false},"author":1,"featured_media":1724,"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":[9,27,24],"tags":[],"class_list":["post-1714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit","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":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":true,"content":true,"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":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\/1714","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=1714"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1714\/revisions"}],"predecessor-version":[{"id":4588,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1714\/revisions\/4588"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/1724"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=1714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=1714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=1714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}