{"id":23091,"date":"2023-01-05T10:26:15","date_gmt":"2023-01-05T10:26:15","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=23091"},"modified":"2023-01-05T10:26:15","modified_gmt":"2023-01-05T10:26:15","slug":"kaip-laikytis-uzsibreztu-naujuju-metu-tikslu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kaip-laikytis-uzsibreztu-naujuju-metu-tikslu\/","title":{"rendered":"Kaip laikytis u\u017esibr\u0117\u017et\u0173 nauj\u0173j\u0173 met\u0173 tiksl\u0173?"},"content":{"rendered":"<p>\u201eLengva\u00a0pa\u017ead\u0117ti,\u00a0sunku\u00a0i\u0161tes\u0117ti\u201c \u2013 sako lietuvi\u0173 liaudies i\u0161mintis, tod\u0117l pa\u017eadais, net jei jie yra skirti tik sau, \u0161vaistytis neverta. Psichologai teigia, kad i\u0161sikelti ir nevykdomi pa\u017eadai gali lengvai tapti nerimo, bevilti\u0161kumo jausmo ir nusivylimo savimi prie\u017eastimi. Ypa\u010d tai aktualu, kalbant apie da\u017enai spontani\u0161kai i\u0161sikeltus nauj\u0173j\u0173 met\u0173 tikslus. Tad kaip laikytis u\u017esibr\u0117\u017et\u0173 tiksl\u0173, kad \u0161ie nesukelt\u0173 mums \u012ftampos?<\/p>\n<p><strong>Jud\u0117kite ma\u017eais \u017eingsniukais<\/strong><\/p>\n<p>Pasak klinikinio psichologo Dr. John\u2018o Norcross\u2018o, amerikie\u010di\u0173 naujame\u010diai pa\u017eadai da\u017eniausiai yra orientuoti \u012f kelias konkre\u010dias sritis, t. y. sveikat\u0105, pinigus ir santykius. Anot profesoriaus, did\u017eiausias keblumas yra tai, kad \u017emon\u0117s sau i\u0161sikelia tiesiog grandiozinius l\u016bkes\u010dius. Tod\u0117l svarbiausias J. Norcross\u2018o patarimas \u2013 i\u0161sikelkite realisti\u0161kus tikslus.<\/p>\n<p>Remiantis nauja Amerikos psichiatr\u0173 asociacijos apklausa, ma\u017edaug kas ketvirtas amerikietis savo nauj\u0173j\u0173 met\u0173 i\u0161vakar\u0117se i\u0161sikeltus tikslus \u012fvardija kaip vien\u0105 i\u0161 nerimo \u0161altini\u0173.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-23092\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-ivan-samkov-4164640-400x600.jpg\" alt=\"\" width=\"400\" height=\"600\" \/><\/p>\n<p>Tad jei nenorite sau sukelti papildomo streso, gerai apgalvokite, ar tai, k\u0105 sau \u017eadate, yra realiai \u012fgyvendinama.<\/p>\n<p>Pavyzd\u017eiui, u\u017euot \u017ead\u0117jus sportuoti tris kartus per savait\u0119, jei iki tol apskritai net nesimank\u0161tinote, protingiau b\u016bt\u0173 pasi\u017ead\u0117ti bent por\u0105 kart\u0173 per savait\u0119 i\u0161eiti pasivaik\u0161\u010dioti. Kai kur\u012f laik\u0105 pavyks laikytis \u0161io pa\u017eado, rekomenduojama da\u017eninti pasivaik\u0161\u010diojimus, juos ilginti ir gal\u0173 gale ateis laikas \u012f\u017eengti \u012f sporto klub\u0105 arba i\u0161eiti pab\u0117gioti.<\/p>\n<p>Veskite u\u017era\u0161us, d\u017eiaukit\u0117s savo pasiekimais, suplanuokite malonumus ar dovan\u0117les, kurias \u012fteiksite sau, pasiek\u0119 tikslus ir kasdien po truput\u012f jud\u0117kite link didesni\u0173 sieki\u0173.<\/p>\n<p>Tam antrina Amerikos psichiatr\u0173 asociacijos prezident\u0117 \u00a0Dr. Rebecca Brendel, kuri teigia, kad yra prasminga, jog b\u0117gant metams, \u017emon\u0117s kelt\u0173 sau vis auk\u0161tesnius ir auk\u0161tesnius tikslus.<\/p>\n<p>\u201eNedideli poky\u010diai yra daug tvaresni nei radikalios intervencijos. I\u0161 tikr\u0173j\u0173 d\u0117mesys tur\u0117t\u0173 b\u016bti sutelkiamas \u012f pa\u017eang\u0105, o ne \u012f tobulum\u0105\u201c, \u2013 teigia Brendel.<\/p>\n<p><strong>Kas gali pad\u0117ti?<\/strong><\/p>\n<p>Pasak Dr. John\u2018o Norcross\u2018o, nustatant tikslus, gali pad\u0117ti taip vadinamas SMART metodas. J\u012f i\u0161\u0161ifruoti galima taip:<\/p>\n<ul>\n<li>konkretus (S \u2013 angl. specific) \u2013 tikslas turi b\u016bti ai\u0161kus ir apibr\u0117\u017etas. J\u012f apibr\u0117\u017eti galite taip: \u201enuo \u0161iol sportuosiu tris kartus per savait\u0119\u201c, u\u017euot \u201e nuo \u0161iol sportuosiu daugiau\u201c;<\/li>\n<li>i\u0161matuojamas (M \u2013 angl. measurable) \u2013 galite i\u0161matuoti savo pa\u017eang\u0105, pavyzd\u017eiui: suskai\u010diuoti atlikt\u0173 pratim\u0173 skai\u010di\u0173, steb\u0117ti nub\u0117gt\u0105 atstum\u0105 ir t.t.;<\/li>\n<li>pasiekiamas (A \u2013 angl. attainable) \u2013 tiksl\u0105 galima pasiekti per nustatyt\u0105 laik\u0105;<\/li>\n<li>aktualus (R \u2013 angl. relevant) \u2013 tikslas turi prasm\u0119, d\u0117l kurios kyla motyvacija j\u012f pasiekti;<\/li>\n<li>trunkantis apibr\u0117\u017et\u0105 laiko tarp\u0105 \u2013 (T \u2013 angl. time) \u2013 tikslas turi termin\u0105, nesvarbu, ar tai keturios savait\u0117s, ar \u0161e\u0161i m\u0117nesiai.<\/li>\n<\/ul>\n<p><strong>Keiskite save, o ne kitus<\/strong><\/p>\n<p>Gal\u0173 gale, dar vienas svarbus psicholog\u0173 patarimas \u2013 verta i\u0161sikelti tikslus, remiantis savo vizija ir poreikiais, o ne dalykais, kuri\u0173 i\u0161 j\u016bs\u0173 tikisi ar kuriais \u017eavisi kiti.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-23093\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-tirachard-kumtanom-347135-e1672914288498-600x339.jpg\" alt=\"\" width=\"600\" height=\"339\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-tirachard-kumtanom-347135-e1672914288498-600x339.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-tirachard-kumtanom-347135-e1672914288498-768x434.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-tirachard-kumtanom-347135-e1672914288498-1200x678.jpg 1200w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/01\/pexels-tirachard-kumtanom-347135-e1672914288498.jpg 1800w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Tam pritaria klinikin\u0117 psicholog\u0117 Pauline Wallin:<\/p>\n<p>\u201eTyrimai rodo, kad \u017emon\u0117s s\u0117kmingiau laikosi savo pa\u017ead\u0173, jei jie yra motyvuoti i\u0161 vidaus, o ne i\u0161 i\u0161or\u0117s. Svorio metimas yra labai populiarus nauj\u0173j\u0173 met\u0173 pa\u017eadas. Jei norite gerai atrodyti klasiok\u0173 susitikimo metu, tai yra i\u0161orin\u0117 motyvacija. Ta\u010diau, jei taip yra d\u0117l sveikatos prie\u017eas\u010di\u0173 \u2013 tiesiog norite b\u016bti sveiki, tuomet esate labiau motyvuoti siekti poky\u010di\u0173\u201c, \u2013 sako psicholog\u0117.<\/p>\n<p>Ji teigia, kad vykdant i\u0161sikeltus tikslus, yra svarbus vidinis monologas:<\/p>\n<p>\u201eJei kalb\u0117site su savimi ir sakysite: \u201eTai taip sunku\u201c, jausit\u0117s bej\u0117giai. Kita vertus, jei sau teigsite, kad: \u201eTai i\u0161 ties\u0173 kelia i\u0161\u0161\u016bk\u012f, bet esu buv\u0119s sud\u0117tingesn\u0117se situacijose ir galiu \u0161\u012f i\u0161\u0161\u016bk\u012f \u012fveikti\u201c, bus kur kas lengviau\u201c, \u2013 sako P. Wallin.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis:\u00a0www.usnews.com<\/em><br \/>\n<em> Nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201eLengva\u00a0pa\u017ead\u0117ti,\u00a0sunku\u00a0i\u0161tes\u0117ti\u201c \u2013 sako lietuvi\u0173 liaudies i\u0161mintis, tod\u0117l pa\u017eadais, net jei jie yra skirti tik sau, \u0161vaistytis neverta. Psichologai teigia, kad\u2026<\/p>\n","protected":false},"author":9,"featured_media":23093,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[42],"class_list":["post-23091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/23091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=23091"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/23091\/revisions"}],"predecessor-version":[{"id":23094,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/23091\/revisions\/23094"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/23093"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=23091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=23091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=23091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}