{"id":652,"date":"2017-05-01T02:26:13","date_gmt":"2017-05-01T02:26:13","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=652"},"modified":"2025-11-04T14:46:13","modified_gmt":"2025-11-04T14:46:13","slug":"harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/sk\/2017\/05\/harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour\/","title":{"rendered":"Vyu\u017eitie va\u0161ej fant\u00e1zie: Pou\u017eitie sily ment\u00e1lnych obrazov prostredn\u00edctvom vizualiz\u00e1cie na zmenu spr\u00e1vania s\u00favisiaceho so zdrav\u00edm"},"content":{"rendered":"

Martin S. Hagger, Curtin University, Australia and University of Jyv\u00e4skyl\u00e4, Finland and Dominic Conroy, Birkbeck University of London, UK<\/strong><\/p>\n

 <\/p>\n

\u010co s\u00fa ment\u00e1lne obrazy a vizualiz\u00e1cia?<\/strong><\/p>\n

\u013dudia s\u00fa zvy\u010dajne celkom dobr\u00ed v predstavovan\u00ed si vec\u00ed. Zoberme si napr\u00edklad \u013eud\u00ed, ktor\u00ed si \u010dasto bud\u00face pl\u00e1ny a scen\u00e1re prehr\u00e1vaj\u00fa v ich mysli \u010di prostredn\u00edctvom denn\u00e9ho snenia uva\u017euj\u00fa o rozmanit\u00fdch mo\u017enostiach. Tieto predstavovan\u00e9 si situ\u00e1cie s\u00fa \u010dasto ne\u0161trukt\u00farovan\u00e9 a samovo\u013en\u00e9. Psychol\u00f3govia sk\u00famali, \u010di je mo\u017en\u00e9 vyu\u017ei\u0165 t\u00fato schopnos\u0165 imagin\u00e1cie ako sp\u00f4sob, ako zlep\u0161i\u0165 schopnos\u0165 \u013eud\u00ed dosiahnu\u0165 po\u017eadovan\u00e9 v\u00fdsledky alebo ciele.<\/p>\n

<\/p>\n

Vizualizovanie je v\u0161eobecn\u00fd pojem, ktor\u00fdm psychol\u00f3govia ozna\u010duj\u00fa strat\u00e9gie, ktor\u00e9 vyu\u017e\u00edvaj\u00fa \u013eudsk\u00fa predstavivos\u0165 na zlep\u0161enie svojej motiv\u00e1cie smerom k cie\u013eov\u00fdm \u010dinnostiam. Existuje mno\u017estvo r\u00f4znych met\u00f3d tvorenia ment\u00e1lnych obrazov za pomoci vizualiz\u00e1cie. \u010casto zah\u0155\u0148aj\u00fa cvi\u010denia veden\u00e9 vlastn\u00fdmi silami alebo za pomoci odborn\u00edkov, v ktor\u00fdch si \u013eudia predstavuj\u00fa \u010di vizualizuj\u00fa \u00faspe\u0161n\u00e9 prevedenie cie\u013eov\u00e9ho spr\u00e1vania alebo si predstavuj\u00fa pocity a em\u00f3cie, ktor\u00e9 sa vyskytli pri spr\u00e1van\u00ed sa a jeho d\u00f4sledkoch. Napr\u00edklad faj\u010diar, ktor\u00fd chce s\u00a0faj\u010den\u00edm presta\u0165, si m\u00f4\u017ee predstavi\u0165 kroky, ktor\u00e9 by mohol podnikn\u00fa\u0165, aby zvl\u00e1dol situ\u00e1cie, v\u00a0ktor\u00fdch pravdepodobne zat\u00fa\u017ei po cigarete. Intervencie zalo\u017een\u00e9 na vizualiz\u00e1cii p\u00f4sobia prostredn\u00edctvom zvy\u0161ovania motiv\u00e1cie k spr\u00e1vaniu sa v bud\u00facnosti. Je to sp\u00f4sob, ako zlep\u0161i\u0165 pr\u00edpravu a pripravenos\u0165 na \u00faspe\u0161n\u00e9 vykonanie spr\u00e1vania a dosiahnutie cie\u013ea.<\/p>\n

Vizualiz\u00e1cia m\u00f4\u017ee zv\u00fd\u0161i\u0165 sebad\u00f4veru jednotlivcov v \u0161pecifick\u00fdch situ\u00e1ci\u00e1ch, zn\u00e1mu aj ako seba\u00fa\u010dinnos\u0165, na vykonanie spr\u00e1vania. Vy\u0161\u0161ia \u00farove\u0148 sebe\u00fa\u010dinnosti zv\u00fd\u0161i motiv\u00e1ciu alebo z\u00e1mer jednotlivca z\u00fa\u010dastni\u0165 sa spr\u00e1vania v bud\u00facnosti a pom\u00f4\u017ee mu pri prekon\u00e1van\u00ed ak\u00fdchko\u013evek s\u00favisiacich bari\u00e9r a prek\u00e1\u017eok. Napr\u00edklad, predstavovanie si \u00faspe\u0161n\u00e9ho vyh\u00fdbania sa sladen\u00fdm nealkoholick\u00fdm n\u00e1pojom po\u010das prest\u00e1vok a vizualiz\u00e1cia prekon\u00e1vania potenci\u00e1lnych probl\u00e9mov alebo \u0165a\u017ekost\u00ed, ako je n\u00e1jdenie alternat\u00edvy s n\u00edzkym obsahom cukru na potla\u010denie sm\u00e4du, prinesie v\u00e4\u010d\u0161iu d\u00f4veru vo svoju schopnos\u0165 tak urobi\u0165. V skuto\u010dnosti si \u010dlovek, ktor\u00fd si predstavoval, \u017ee dan\u00e9 spr\u00e1vanie \u00faspe\u0161ne vykon\u00e1va, vytv\u00e1ra vzor spr\u00e1vania \u2013 seba sam\u00e9ho!<\/p>\n

Ako s\u00fa ment\u00e1lne obrazy v r\u00e1mci vizualiz\u00e1cie pou\u017e\u00edvan\u00e9?<\/strong><\/p>\n

Aj ke\u010f existuje ve\u013ea druhov tvorby ment\u00e1lnych obrazov prostredn\u00edctvom vizualiz\u00e1cie (napr. riaden\u00e1 vizualiz\u00e1cia, ment\u00e1lne simul\u00e1cie), existuj\u00fa niektor\u00e9 k\u013e\u00fa\u010dov\u00e9 prvky, ktor\u00e9 s\u00fa spolo\u010dn\u00e9 pre v\u0161etky. Vizualiz\u00e1cia sa deje vo forme “cvi\u010denia”, v\u00a0ktorom si \u010dlovek vytv\u00e1ra dynamick\u00fd ment\u00e1lny obraz toho ako vykon\u00e1va po\u017eadovan\u00e9 kroky. Pri cvi\u010den\u00ed osoba vizualizuje svoje \u010diny v re\u00e1lnom \u010dase a \u010do najpresnej\u0161ie, venuje pozornos\u0165 d\u00f4le\u017eit\u00fdm inform\u00e1ci\u00e1m a sna\u017e\u00ed sa si predstavi\u0165, ako sa m\u00f4\u017ee c\u00edti\u0165 pri konan\u00ed. V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee by\u0165 osoba vyzvan\u00e1, aby si vizualizovala aj dosiahnutie cie\u013ea \u010di v\u00fdsledku a s t\u00fdm s\u00favisiace pozit\u00edvne em\u00f3cie, ktor\u00e9 by pravdepodobne za\u017eila. Obr\u00e1zky m\u00f4\u017eu by\u0165 samoregulovan\u00e9 alebo vyvolan\u00e9 sprostredkovate\u013eom, ktor\u00fd vedie a usmer\u0148uje vizualiz\u00e1ciu. \u0160pecializ\u00e1cia prostredn\u00edctvom psychologick\u00e9ho v\u00fdcviku nie je predpokladom na to sta\u0165 sa sprostredkovate\u013eom, ale sk\u00fasenosti s asistovan\u00edm a veden\u00edm vizualiz\u00e1ci\u00ed s\u00fa d\u00f4le\u017eit\u00e9. Vizualizovanie sa m\u00f4\u017ee robi\u0165 aj v skupin\u00e1ch, kde \u010dlenovia skupiny imaginuj\u00fa svoje vlastn\u00e9 scen\u00e1re, ktor\u00e9 zvy\u010dajne smeruje jeden facilit\u00e1tor.<\/p>\n

Ako to funguje?<\/strong><\/p>\n

Vizualiz\u00e1cia sa pou\u017e\u00edva na podporu motiv\u00e1cie a sebad\u00f4very v\u00a0pri zapojen\u00ed sa do zdrav\u00e9ho spr\u00e1vania. \u0160t\u00fadie uk\u00e1zali, \u017ee podnecovanie \u013eud\u00ed, aby vizualizovali kroky, ktor\u00e9 potrebuj\u00fa na vykonanie po\u017eadovan\u00e9ho zdrav\u00e9ho spr\u00e1vania, vedie k v\u00e4\u010d\u0161ej motiv\u00e1cii a seba\u00fa\u010dinnosti k spr\u00e1vaniu a skuto\u010dnej \u00fa\u010dasti na spr\u00e1van\u00ed. Uk\u00e1zalo sa, \u017ee ment\u00e1lne vizualizovanie je \u00fa\u010dinn\u00e9 pri zni\u017eovan\u00ed spotreby alkoholu, zvy\u0161ovan\u00ed telesnej aktivity, podpore zdrav\u00e9ho stravovania a pri odvykan\u00ed od faj\u010denia. Vizualizovanie sa tie\u017e uk\u00e1zalo ako efekt\u00edvne, ak sa pou\u017e\u00edva spolu s in\u00fdmi met\u00f3dami na zmenu spr\u00e1vania, ako je pl\u00e1novanie spr\u00e1vania alebo tvorenie pl\u00e1nov “ak-potom” (t.j. pl\u00e1novanie, kedy, kde a ako postupova\u0165), pozri blogov\u00fd pr\u00edspevok Gollwitzer. Ned\u00e1vno sme vykonali rev\u00edziu \u0161t\u00fadi\u00ed s pou\u017eit\u00edm vizualiz\u00e1ci\u00ed na zmenu spr\u00e1vania s\u00favisiaceho so zdrav\u00edm a\u00a0zistili sme, \u017ee vizualiza\u010dn\u00e9 strat\u00e9gie s\u00fa \u00fa\u010dinn\u00e9, najm\u00e4 ak sa pou\u017e\u00edvaj\u00fa opakovane a ke\u010f \u013eudia dost\u00e1vaj\u00fa explicitn\u00e9 pokyny na to, ako postupova\u0165 pri konkr\u00e9tnych vizualiza\u010dn\u00fdch cvi\u010deniach.<\/p>\n

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

Vizualiz\u00e1cia je pomerne jednoduch\u00e1, m\u00e1lo za\u0165a\u017euj\u00faca a\u00a0finan\u010dne nen\u00e1ro\u010dn\u00e1 met\u00f3da na podporu motiv\u00e1cie a seba\u00fa\u010dinnosti pri zmene v prospech zdrav\u00e9ho spr\u00e1vania. Tu je nieko\u013eko odpor\u00fa\u010dan\u00ed t\u00fdkaj\u00facich sa z\u00e1kladnej charakteristiky vizualiz\u00e1cie pre odborn\u00edkov v praxi:<\/p>\n

Cie\u013eov\u00e1 skupina<\/strong>. Intervencie prostredn\u00edctvom vizualiz\u00e1cie s\u00fa najvhodnej\u0161ie pre \u013eud\u00ed, ktor\u00ed sa prinajmen\u0161om zauj\u00edmaj\u00fa o zmenu svojho spr\u00e1vania, rozhodne v\u0161ak nie pre t\u00fdch, ktor\u00ed maj\u00fa mal\u00fd alebo \u017eiadny z\u00e1ujem, alebo v\u00f4bec nepomysleli na zmenu spr\u00e1vania. \u010casto je d\u00f4le\u017eit\u00e9, aby mali na zdravie zameran\u00fd cie\u013e (napr. r\u00fdchla ch\u00f4dza po dobu 20 min\u00fat nonstop).<\/p>\n

\u2018Cvi\u010denie\u2019 vizualiz\u00e1cie<\/strong>. Vizualiz\u00e1cie by sa mali vykon\u00e1va\u0165 ako “cvi\u010denie”, ktor\u00e9 zah\u0155\u0148a osobu, ktor\u00e1 str\u00e1vila vizualizovan\u00edm ment\u00e1lnych obrazov nejak\u00fd \u010das. Cvi\u010denie by sa malo vykon\u00e1va\u0165 na tichom, pohodlnom mieste bez ak\u00fdchko\u013evek rozpt\u00fdlen\u00ed.<\/p>\n

Nasmerovanie vizualiz\u00e1cie<\/strong>. \u013du\u010fom, ktor\u00ed s\u00fa “nov\u00e1\u010dikmi” v oblasti vizualiz\u00e1cie sa odpor\u00fa\u010da sprostredkuj\u00faca osoba, alebo aspo\u0148 jasn\u00e9 pokyny na to, ako cvi\u010denia vykon\u00e1va\u0165. Sk\u00fasen\u00ed \u013eudia m\u00f4\u017eu vykon\u00e1va\u0165 vizualizovanie samostatne (“skrze vlastn\u00e9 podnety”). Zaznamen\u00e1vanie vizualiz\u00e1ci\u00ed \u010di pripomienky (napr\u00edklad prostredn\u00edctvom textov\u00fdch spr\u00e1v pre mobiln\u00e9 zariadenia) m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00fdm sp\u00f4sobom, ako pom\u00f4c\u0165 \u013eu\u010fom zapam\u00e4ta\u0165 si svoje vizualiz\u00e1cie.<\/p>\n

Na\u010dasovanie<\/strong>. Vizualiza\u010dn\u00e9 cvi\u010denia m\u00f4\u017eu by\u0165 vykon\u00e1van\u00e9 vo ve\u013emi kr\u00e1tkom \u010dase, mo\u017eno aj za menej ako 5 min\u00fat, ale dlh\u0161ie vizualiza\u010dn\u00e9 cvi\u010denia m\u00f4\u017eu by\u0165 efekt\u00edvnej\u0161ie a mohli by vies\u0165 k \u017eiv\u0161\u00edm a zapam\u00e4te\u013enej\u0161\u00edm obrazom.<\/p>\n

Obsah<\/strong>. Vo vizualiza\u010dn\u00fdch cvi\u010deniach si \u010dlovek, ktor\u00fd chce zmeni\u0165 svoje spr\u00e1vanie, m\u00f4\u017ee predstavi\u0165 kroky, ktor\u00e9 m\u00f4\u017ee urobi\u0165 na dosiahnutie ur\u010dit\u00e9ho spr\u00e1vania v \u010dase a na mieste, kde o\u010dak\u00e1va, \u017ee by mohol toto spr\u00e1vanie uskuto\u010dni\u0165. Mohol by by\u0165 tie\u017e vyzvan\u00fd, aby si predstavoval, \u017ee sa stret\u00e1va s prek\u00e1\u017ekami, ktor\u00e9 by mu mohli v\u00a0\u017eelanom spr\u00e1van\u00ed zabr\u00e1ni\u0165 a\u00a0predstavi\u0165 si, ako by ich mohol prekona\u0165. Napr\u00edklad osoba, ktor\u00e1 chce zv\u00fd\u0161i\u0165 svoju fyzick\u00fa aktivitu (napr. r\u00fdchlou ch\u00f4dzou), m\u00f4\u017ee str\u00e1vi\u0165 p\u00e4\u0165 min\u00fat v sediacej alebo dokonca le\u017eiacej polohe, predstavuj\u00fac si, ako by mohol za\u010dleni\u0165 ch\u00f4dzu do svojej ka\u017edodennej rutiny a predstavi\u0165 si, \u017ee to aj rob\u00ed.<\/p>\n

Odborn\u00edci v praxi, ktor\u00ed sa zauj\u00edmaj\u00fa o \u010fal\u0161ie vzdel\u00e1vanie v tejto oblasti, by si mali pre\u010d\u00edta\u0165 ned\u00e1vno uverejnen\u00e9 odpor\u00fa\u010dania pre ment\u00e1lnu vizualiz\u00e1ciu zameran\u00fa na zmenu spr\u00e1vania.<\/p>\n

Prelo\u017eil: Zuzana Dankulincov\u00e1<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Martin S. Hagger, Curtin University, Australia and University of Jyv\u00e4skyl\u00e4, Finland and Dominic Conroy, Birkbeck University of London, UK What is mental imagery? People are usually quite good at imagining things. For example, people often act out future actions or […]<\/p>\n","protected":false},"author":1,"featured_media":653,"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":[13,18,16],"tags":[],"class_list":["post-652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interventions","category-mental-imagery","category-planning"],"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":false,"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":false,"content":false,"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":false,"content":false,"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":false,"content":false,"excerpt":false},"tr":{"title":false,"content":false,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/652","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=652"}],"version-history":[{"count":12,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/652\/revisions"}],"predecessor-version":[{"id":4644,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/652\/revisions\/4644"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/653"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}