{"id":1758,"date":"2020-10-01T08:58:30","date_gmt":"2020-10-01T08:58:30","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=1758"},"modified":"2025-11-04T14:16:09","modified_gmt":"2025-11-04T14:16:09","slug":"staying-well-while-staying-at-home","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/sk\/2020\/10\/staying-well-while-staying-at-home\/","title":{"rendered":"Zosta\u0165 doma a zosta\u0165 v pohode"},"content":{"rendered":"

Dr Federica Picariello a Prof Rona Moss-Morris, King\u2019s College Lond\u00fdn, Spojen\u00e9 kr\u00e1\u013eovstvo\u00a0\u00a0<\/strong><\/p>\n

V priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov sa po celom svete dramaticky zmenil ka\u017edodenn\u00fd \u017eivot a na\u0161ej bud\u00facnosti sa chopila neistota s\u00favisiaca s pand\u00e9miou COVID-19. Okrem okam\u017eitej a naliehavej potreby spomali\u0165 \u0161\u00edrenie COVID-19 r\u00fdchlymi a <\/span>rozsiahlymi zmenami v spr\u00e1van\u00ed<\/span><\/a> (tj sebaizol\u00e1ciou, soci\u00e1lnym odstupom a karant\u00e9nou) je potrebn\u00e9 zv\u00e1\u017ei\u0165 vplyv t\u00fdchto opatren\u00ed na du\u0161evn\u00fa a fyzick\u00fa pohodu, aby sa aj v tejto oblasti uskuto\u010dnil v\u010dasn\u00fd z\u00e1sah a zmiernili sa ich dlhodob\u00e9 n\u00e1sledky.<\/span><\/p>\n

<\/p>\n

R\u00fdchly preh\u013ead<\/span><\/a> uk\u00e1zal negat\u00edvny psychologick\u00fd vplyv karant\u00e9ny s d\u00f4kazmi o dlhotrvaj\u00facich \u00fa\u010dinkoch. Faktory ako dlh\u0161ie trvanie karant\u00e9ny, strach z n\u00e1kazy a obavy z fyzick\u00fdch pr\u00edznakov nazna\u010duj\u00facich infekciu, frustr\u00e1cia, nuda, stigma a praktick\u00e9 probl\u00e9my boli identifikovan\u00e9 ako d\u00f4le\u017eit\u00ed prispievatelia k negat\u00edvnym psychologick\u00fdm \u00fa\u010dinkom karant\u00e9ny. <\/span>In\u00fd \u010dl\u00e1nok<\/span><\/a> zas na\u010drtol priority v\u00fdskumu v oblasti du\u0161evn\u00e9ho zdravia vr\u00e1tane presn\u00e9ho pos\u00fadenia vplyvu prebiehaj\u00facich opatren\u00ed a zmiernenia ich d\u00f4sledkov v podmienkach pand\u00e9mie. Tento \u010dl\u00e1nok tie\u017e nazna\u010dil, \u017ee je d\u00f4le\u017eit\u00e9 poskytova\u0165 podporu jednotlivcom pri budovan\u00ed optim\u00e1lnych \u0161trukt\u00far na zachovanie ich pohody, \u010do pravdepodobne tie\u017e u\u013eah\u010d\u00ed dodr\u017eiavanie pokynov t\u00fdkaj\u00facich sa spr\u00e1vania, ktor\u00e9 sa vy\u017eaduj\u00fa v reakcii na COVID-19.<\/span><\/p>\n

O\u010dak\u00e1vaj\u00fac tak\u00fato situ\u00e1ciu sme my – <\/span>Sekcia psychol\u00f3gie zdravia (IoPPN)<\/span><\/a> v King’s College v Lond\u00fdne, usporiadali <\/span>verejn\u00e9 podujatie<\/span><\/a> o tom, ako udr\u017eiava\u0165 zdravie a pohodu po\u010das pand\u00e9mie COVID-19 vych\u00e1dzaj\u00fac z te\u00f3rie a d\u00f4kazov z oblasti psychol\u00f3gie zdravia. Zameriame sa na \u0161tyri k\u013e\u00fa\u010dov\u00e9 oblasti fyzickej a du\u0161evnej pohody, ktor\u00e9 boli zd\u00f4raznen\u00e9: 1) vytvorenie nov\u00fdch zdraviu prospe\u0161n\u00fdch rut\u00edn v dom\u00e1com prostred\u00ed, 2) dosiahnutie rovnov\u00e1hy pri monitorovan\u00ed pr\u00edznakov, 3) identifik\u00e1cia nov\u00fdch sp\u00f4sobov sp\u00e1jania sa s in\u00fdmi a vo\u013eno\u010dasov\u00fdch aktiv\u00edt a 4) zvl\u00e1danie neistoty.<\/span><\/p>\n

1) Vytvorenie nov\u00fdch zdraviu prospe\u0161n\u00fdch rut\u00edn v dom\u00e1com prostred\u00ed<\/b><\/p>\n

Opatrenia zaveden\u00e9 s cie\u013eom zamedzi\u0165 \u0161\u00edreniu choroby COVID-19 prin\u00e1\u0161aj\u00fa z\u00e1sadn\u00e9 zmeny v be\u017en\u00fdch rutin\u00e1ch a m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 prisp\u00f4sobi\u0165 sa nov\u00e9mu denn\u00e9mu programu a sledova\u0165 \u010das, ke\u010f u\u017e nie s\u00fa pr\u00edtomn\u00e9 typick\u00e9 \u010dasov\u00e9 kotvy a vonkaj\u0161ie tlaky. Tieto zmeny s\u00fa tie\u017e pr\u00edle\u017eitos\u0165ou na vytvorenie nov\u00fdch pre zdravie prospe\u0161n\u00fdch rut\u00edn, ktor\u00e9 s\u00fa k\u013e\u00fa\u010dom k fyzickej a du\u0161evnej pohode po\u010das pand\u00e9mie.<\/span><\/p>\n

Existuj\u00fa jasn\u00e9 odpor\u00fa\u010dania t\u00fdkaj\u00face sa <\/span>fyzickej aktivity<\/span><\/a>, <\/span>sedav\u00e9ho spr\u00e1vania<\/span><\/a>, <\/span>sp\u00e1nku<\/span><\/a>, <\/span>v\u00fd\u017eivy<\/span><\/a> a <\/span>konzum\u00e1cie alkoholu<\/span><\/a>. Ned\u00e1vny <\/span>preh\u013ead \u00fa\u010dinn\u00fdch techn\u00edk<\/span><\/a> zameran\u00fdch na podporu zdrav\u00e9ho stravovania a fyzickej aktivity zistil, \u017ee sebamonitorovanie kombinovan\u00e9 s jednou alebo viacer\u00fdmi technikami, ako je stanovenie cie\u013eov, s\u00fa k\u013e\u00fa\u010dov\u00fdmi met\u00f3dami zmeny spr\u00e1vania. Pre stanovovanie cie\u013eov je tie\u017e d\u00f4le\u017eit\u00e9, aby ste boli konkr\u00e9tni v tom, <\/span>\u201e\u010do\u201c a \u201ekedy\u201c<\/span><\/a> sa bude dia\u0165. Napr\u00edklad je \u0165a\u017e\u0161ie <\/span>dr\u017ea\u0165 sa cie\u013ea<\/span><\/a> \u201eVydr\u017e\u00edm tri dni bez alkoholu\u201c, v porovnan\u00ed s cie\u013eom \u201eV pondelok, utorok a \u0161tvrtok sa zdr\u017e\u00edm alkoholu.\u201c<\/span><\/p>\n

2) Dosiahnutie rovnov\u00e1hy pri monitorovan\u00ed pr\u00edznakov<\/b><\/p>\n

\u010eal\u0161\u00edm opatren\u00edm, ktor\u00e9 sa prijalo v reakcii na pand\u00e9miu, je <\/span>monitorovanie pr\u00edznakov<\/span><\/a> a sebaizol\u00e1cia v pr\u00edpade nov\u00e9ho a nepretr\u017eit\u00e9ho ka\u0161\u013ea a hor\u00fa\u010dky. Za s\u00fa\u010dasn\u00fdch okolnost\u00ed je ve\u013emi prirodzen\u00e9 b\u00e1\u0165 sa svojich telesn\u00fdch pocitov a neust\u00e1le sledova\u0165 svoje telo s cie\u013eom tak\u00e9to sympt\u00f3my zachyti\u0165. Pribli\u017ene 80% \u013eud\u00ed v\u0161ak za\u017eije <\/span>jeden alebo viac z uveden\u00fdch pr\u00edznakov<\/span><\/a> v ktoromko\u013evek mesiaci v roku a respira\u010dn\u00e9 pr\u00edznaky s\u00fa pomerne obvykl\u00e9. Ka\u017edodenn\u00e9 telesn\u00e9 pr\u00edznaky m\u00f4\u017eu s\u00favisie\u0165 s reakciou na\u0161ich org\u00e1nov na pre\u017e\u00edvan\u00fd stres. Preto, hoci je ur\u010dit\u00e1 \u00fazkos\u0165 prospe\u0161n\u00e1, preto\u017ee motivuje \u013eud\u00ed, aby dodr\u017eiavali zaveden\u00e9 opatrenia, pr\u00edli\u0161 ve\u013ek\u00e1 \u00fazkos\u0165 m\u00f4\u017ee zv\u00fd\u0161i\u0165 pr\u00edznaky a zabr\u00e1ni\u0165 n\u00e1m v tom, aby sme pokra\u010dovali v ka\u017edodenn\u00fdch \u00faloh\u00e1ch. Pom\u00f4c\u0165 m\u00f4\u017ee uvedomenie si my\u0161lienok a em\u00f3ci\u00ed a presunutie na\u0161ej pozornosti od sympt\u00f3mov k in\u00fdm \u010dinnostiam, ako aj prehodnotenie pre\u017e\u00edvan\u00fdch pr\u00edznakov \u010di ich odli\u0161n\u00e1 interpret\u00e1cia (napr\u00edklad moja du\u0161nos\u0165 m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e1 stresom). Pri \u00fazkosti a pr\u00edznakoch, ktor\u00e9 s\u00fa sp\u00f4sobovan\u00e9 <\/span>stresom<\/span><\/a> m\u00f4\u017eu tie\u017e pom\u00f4c\u0165 <\/span>relaxa\u010dn\u00e9 cvi\u010denia<\/span><\/a>. Dosiahnu\u0165 t\u00fa spr\u00e1vnu rovnov\u00e1hu v monitorovan\u00ed svojich sympt\u00f3mov je n\u00e1ro\u010dn\u00e9, ke\u010f\u017ee je zrejm\u00e9, \u017ee ak m\u00e1te skuto\u010dn\u00e9 pr\u00edznaky COVID-19, je nevyhnutn\u00e9 okam\u017eite sa fyzicky izolova\u0165 a ak sa situ\u00e1cia zhor\u0161\u00ed, vyh\u013eada\u0165 lek\u00e1rsku pomoc.<\/span><\/p>\n

3) Identifik\u00e1cia nov\u00fdch sp\u00f4sobov sp\u00e1jania sa s in\u00fdmi a vo\u013eno\u010dasov\u00fdch aktiv\u00edt<\/b><\/p>\n

Pojem soci\u00e1lne di\u0161tancovanie, ktor\u00fd popisuje obmedzenie pohybu, je mo\u017eno ne\u0161\u0165astn\u00fd, preto\u017ee si mus\u00edme zachova\u0165 fyzick\u00fa vzdialenos\u0165 a z\u00e1rove\u0148 sa sna\u017ei\u0165 n\u00e1js\u0165 sp\u00f4soby, ako zosta\u0165 s ostatn\u00fdmi spolo\u010densky prepojen\u00ed. Soci\u00e1lna izol\u00e1cia a osamelos\u0165 s\u00favisia so <\/span>zv\u00fd\u0161enou \u00famrtnos\u0165ou a hospitaliz\u00e1ciou<\/span><\/a>. Preto boli odpor\u00fa\u010dania ako zosta\u0165 v kontakte s priate\u013emi a rodinou na dia\u013eku, tr\u00e1vi\u0165 \u010das s \u010dlenmi dom\u00e1cnosti a vyhradi\u0165 si priestor na vo\u013eno\u010dasov\u00e9 aktivity po\u010das karant\u00e9ny uv\u00e1dzan\u00e9 ako d\u00f4le\u017eit\u00e9 <\/span>strat\u00e9gie zvl\u00e1dania situ\u00e1cie<\/span><\/a>.<\/span><\/p>\n

4) Zvl\u00e1danie neistoty<\/b><\/p>\n

Obavy z bud\u00facnosti a neistota, kedy sa \u017eivot vr\u00e1ti do norm\u00e1lu, <\/span>s\u00fa be\u017en\u00e9<\/span><\/a>. Em\u00f3cie, pozit\u00edvne aj negat\u00edvne, s\u00fa s\u00fa\u010das\u0165ou norm\u00e1lneho \u017eivota. Obavy, strach a \u00fazkos\u0165 v reakcii na s\u00fa\u010dasn\u00e9 okolnosti s\u00fa v skuto\u010dnosti prirodzen\u00e9. Russ Harris, svetovo uzn\u00e1van\u00fd lek\u00e1r pre akcepta\u010dn\u00fa a anga\u017eovaciu terapiu (ACT), zhroma\u017edil <\/span>nieko\u013eko ve\u013emi u\u017eito\u010dn\u00fdch zdrojov<\/span><\/a> pre lep\u0161ie zvl\u00e1dnutie s\u00fa\u010dasnej neistoty. Zoberme si ak\u00fako\u013evek my\u0161lienku, s ktorou ste z\u00e1pasili (napr. \u201eNevid\u00edm svoju rodinu kv\u00f4li obmedzeniu pohybu\u201c), zamerajte sa na t\u00fato my\u0161lienku po\u010das 30 sek\u00fand. \u010ealej vlo\u017ete t\u00fato my\u0161lienku do vety \u201eMysl\u00edm na to, \u017ee …\u201c a zamerajte sa na \u0148u po\u010das 30 sek\u00fand. Nakoniec vlo\u017ete svoju my\u0161lienku do vety \u201eV\u0161imol som si, \u017ee som si myslel, \u017ee …\u201c a zamerajte sa na to po\u010das 30 sek\u00fand. S ka\u017ed\u00fdm krokom si m\u00f4\u017eete v\u0161imn\u00fa\u0165 ako sa od tejto svojej my\u0161lienky st\u00e1le viac vz\u010fa\u013eujete.<\/span><\/p>\n

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