{"id":402,"date":"2026-03-15T21:56:59","date_gmt":"2026-03-15T20:56:59","guid":{"rendered":"https:\/\/cee-guidance.eu\/practice\/sucit-so-sebou-samym-a-pohoda\/"},"modified":"2026-04-01T18:32:34","modified_gmt":"2026-04-01T16:32:34","slug":"sucit-so-sebou-samym-a-pohoda","status":"publish","type":"practice","link":"https:\/\/cee-guidance.eu\/sk\/practice\/sucit-so-sebou-samym-a-pohoda\/","title":{"rendered":"S\u00facit so sebou sam\u00fdm a pohoda"},"content":{"rendered":"<div class=\"wp-block-post-excerpt\"><p class=\"wp-block-post-excerpt__excerpt\">Riaden\u00e9 reflexn\u00e9 cvi\u010denie, v ktorom \u00fa\u010dastn\u00edci porovn\u00e1vaj\u00fa, ako hovoria s priate\u013emi a ako so sebou sam\u00fdmi, a ktor\u00e9 buduje vedomie l\u00e1skavosti k sebe sam\u00e9mu, zakorenen\u00e9 v r\u00e1mci Kristin Neffovej pre s\u00facit so sebou sam\u00fdm pre poradcov a klientov. <\/p><\/div>\n<h3 class=\"wp-block-heading\"><strong>Cie\u013eov\u00e1 skupina:<\/strong><\/h3>\n\n<p>Kari\u00e9rni poradcovia, pom\u00e1haj\u00faci profesion\u00e1li a klienti.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Trvanie:<\/strong><\/h3>\n\n<p>Pribli\u017ene <strong>20 min\u00fat<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>In\u0161pir\u00e1cia pre tento n\u00e1stroj:<\/strong><\/h3>\n\n<p>T\u00e1to aktivita je in\u0161pirovan\u00e1 pr\u00e1cou <strong>Dr. Kristin Neff<\/strong> o s\u00facite so sebou sam\u00fdm a je upraven\u00e1 pod\u013ea cvi\u010den\u00ed uverejnen\u00fdch na str\u00e1nke <a href=\"https:\/\/self-compassion.org\/category\/exercises\/#exercises\">self-compassion.org.<\/a> Sp\u00e1ja koncept s\u00facitu so sebou sam\u00fdm s celkovou <strong>pohodou<\/strong> a ukazuje, ako l\u00e1skavos\u0165 vo\u010di sebe sam\u00e9mu m\u00f4\u017ee zlep\u0161i\u0165 emocion\u00e1lnu rovnov\u00e1hu, odolnos\u0165 a motiv\u00e1ciu. <\/p>\n\n<p>S\u00facit so sebou sam\u00fdm, ako ho opisuje <strong>Dr. Kristin Neff (2003),<\/strong> je prax zaobch\u00e1dzania so sebou sam\u00fdm s l\u00e1skavos\u0165ou, pochopen\u00edm a starostlivos\u0165ou vo chv\u00ed\u013each zlyhania alebo \u0165a\u017ekost\u00ed &#8211; rovnako ako by sme sa spr\u00e1vali k bl\u00edzkemu priate\u013eovi. M\u00e1 tri zlo\u017eky: <strong>l\u00e1skavos\u0165 k sebe sam\u00e9mu<\/strong> (by\u0165 k sebe l\u00e1skav\u00fd, a nie s\u00fadi\u0165), <strong>spolo\u010dn\u00fa \u013eudskos\u0165<\/strong> (uzna\u0165, \u017ee ka\u017ed\u00fd rob\u00ed chyby a trp\u00ed) a <strong>v\u0161\u00edmavos\u0165<\/strong> (pozorova\u0165 svoje em\u00f3cie bez toho, aby sme sa s nimi pr\u00edli\u0161 stoto\u017e\u0148ovali). <\/p>\n\n<p>Z psychologick\u00e9ho h\u013eadiska s\u00facit so sebou aktivuje <strong>upokojuj\u00faci syst\u00e9m<\/strong> tela, zni\u017euje kortizol a stresov\u00e9 reakcie a z\u00e1rove\u0148 zvy\u0161uje emocion\u00e1lnu stabilitu a motiv\u00e1ciu. Na rozdiel od seba\u00facty, ktor\u00e1 z\u00e1vis\u00ed od \u00faspechu alebo porovn\u00e1vania, s\u00facit so sebou sam\u00fdm pon\u00faka stabilnej\u0161\u00ed z\u00e1klad pre <strong>pohodu,<\/strong> odolnos\u0165 a zdrav\u00e9 vz\u0165ahy &#8211; najm\u00e4 v pom\u00e1haj\u00facich profesi\u00e1ch, kde sa empatia k druh\u00fdm mus\u00ed za\u010da\u0165 empatiou k sebe sam\u00e9mu. <\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Ciele:<\/strong><\/h3>\n\n<p>Na konci tejto aktivity bud\u00fa \u00fa\u010dastn\u00edci schopn\u00ed:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Pochopi\u0165 \u00falohu s\u00facitu so sebou sam\u00fdm v osobnej a profesion\u00e1lnej pohode.<\/li>\n\n\n\n<li>Rozpozna\u0165 rozdiel medzi sebakritikou a l\u00e1skavos\u0165ou k sebe sam\u00e9mu.<\/li>\n\n\n\n<li>Precvi\u010dte si jednoduch\u00e9 reflexn\u00e9 cvi\u010denie na posilnenie ich s\u00facitu so sebou sam\u00fdm.<\/li>\n\n\n\n<li>Presk\u00famajte, ako sa toto uvedomenie d\u00e1 vyu\u017ei\u0165 pri pom\u00e1han\u00ed vo vz\u0165ahoch s klientmi alebo kolegami.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Potrebn\u00e9 zdroje:<\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Tich\u00fd a pohodln\u00fd priestor na sedenie v kruhu (pre skupiny).<\/li>\n\n\n\n<li>Papier a per\u00e1.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Aktivity:<\/strong><\/h3>\n\n<ol class=\"wp-block-list\">\n<li><strong>Zar\u00e1mcovanie aktivity:<\/strong><br\/>Predstavte cvi\u010denie v kontexte pohody (pozri \u010das\u0165 <em>\u010eal\u0161ie s\u00favisiace koncepty<\/em>). Vysvetlite, \u017ee s\u00facit so sebou sam\u00fdm znamen\u00e1 zaobch\u00e1dza\u0165 so sebou s rovnakou starostlivos\u0165ou a porozumen\u00edm, ak\u00e9 by sme poskytli dobr\u00e9mu priate\u013eovi. <\/li>\n\n\n\n<li><strong>\u00davod k t\u00e9me:<\/strong><br\/>Mnoh\u00ed z n\u00e1s si klad\u00fa ve\u013emi vysok\u00e9 n\u00e1roky. Ke\u010f ich nedok\u00e1\u017eeme splni\u0165, \u010dasto reagujeme sebakritikou alebo tvrd\u00fdm vn\u00fatorn\u00fdm dial\u00f3gom. Toto cvi\u010denie n\u00e1m pom\u00f4\u017ee uvedomi\u0165 si tento hlas a cvi\u010di\u0165 sa v reagovan\u00ed s v\u00e4\u010d\u0161ou l\u00e1skavos\u0165ou a porozumen\u00edm.  <\/li>\n\n\n\n<li><strong>Riaden\u00e1 reflexia:<\/strong><br>Vyzvite \u00fa\u010dastn\u00edkov, aby pomaly pre\u0161li nasleduj\u00facimi krokmi a po ka\u017edom z nich si nechali nieko\u013eko chv\u00ed\u013e:\n<ul class=\"wp-block-list\">\n<li>Spome\u0148te si na situ\u00e1ciu, ke\u010f <strong>niekto z va\u0161ich bl\u00edzkych<\/strong> zlyhal alebo urobil chybu. Ako ste sa s n\u00edm porozpr\u00e1vali? Ak\u00e9 slov\u00e1 alebo t\u00f3n ste pou\u017eili? Nap\u00ed\u0161te si to.   <\/li>\n\n\n\n<li>Teraz si spome\u0148te na situ\u00e1ciu, ke\u010f <strong>ste<\/strong> zlyhali alebo urobili chybu. \u010co ste si mysleli alebo povedali? Ak\u00fd bol v\u00e1\u0161 t\u00f3n hlasu? Nap\u00ed\u0161te si to.   <\/li>\n\n\n\n<li>V\u0161imnite si <strong>rozdiel<\/strong> medzi nimi. Pre\u010do by tento rozdiel mohol existova\u0165? <\/li>\n\n\n\n<li>Predstavte si, \u010do by v takejto situ\u00e1cii povedal v\u00e1\u0161 <strong>bl\u00edzky priate\u013e,<\/strong> ktor\u00e9mu na v\u00e1s skuto\u010dne z\u00e1le\u017e\u00ed.<\/li>\n\n\n\n<li>Nap\u00ed\u0161te si, ako by to znelo, keby ste hovorili sami so sebou tak, ako by ste hovorili s milovanou osobou. Ak sa c\u00edtite pohodlne, sk\u00faste to poveda\u0165 nahlas a venujte pozornos\u0165 nielen slov\u00e1m, ale aj t\u00f3nu hlasu. <\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n<h3 class=\"wp-block-heading\"><strong>Reflexie \/ Konsolid\u00e1cia u\u010diva:<\/strong><\/h3>\n\n<p>Ot\u00e1zky na skupinov\u00fa alebo individu\u00e1lnu reflexiu:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>V\u0161imli ste si rozdiel medzi t\u00fdm, ako hovor\u00edte s priate\u013eom a ako hovor\u00edte sami so sebou?<\/li>\n\n\n\n<li>Ak\u00fd t\u00f3n alebo pocit sa skr\u00fdval za va\u0161ou samomluvou v ka\u017edom pr\u00edpade?<\/li>\n\n\n\n<li>Bolo \u013eahk\u00e9 alebo \u0165a\u017ek\u00e9 n\u00e1js\u0165 pre seba mil\u00e9 slov\u00e1?<\/li>\n\n\n\n<li>Ak\u00e9 poznatky si z tohto cvi\u010denia odn\u00e1\u0161ate?<\/li>\n\n\n\n<li>(Pre pom\u00e1haj\u00facich profesion\u00e1lov) Ako by ste mohli pou\u017ei\u0165 t\u00fato aktivitu s klientom? <\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Odpor\u00fa\u010dania \/ Pozn\u00e1mky \u0161kolite\u013ea:<\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Nechajte si dostatok \u010dasu na spracovanie em\u00f3ci\u00ed; m\u00f4\u017eu sa objavi\u0165 siln\u00e9 em\u00f3cie.<\/li>\n\n\n\n<li>K cvi\u010deniu a reflexii pristupujte s ve\u013ekou citlivos\u0165ou a jemnos\u0165ou.<\/li>\n\n\n\n<li>Vyberte si na t\u00fato aktivitu vhodn\u00fa chv\u00ed\u013eu a atmosf\u00e9ru.<\/li>\n\n\n\n<li>Zd\u00f4raznite, \u017ee s\u00facit so sebou sam\u00fdm nie je seba\u013e\u00fatos\u0165 alebo zhovievavos\u0165 &#8211; je to akt\u00edvna forma starostlivosti, ktor\u00e1 zvy\u0161uje odolnos\u0165 a motiv\u00e1ciu.<\/li>\n\n\n\n<li>Pri pr\u00e1ci s pom\u00e1haj\u00facimi profesion\u00e1lmi prepojte cvi\u010denie s prevenciou \u00fanavy zo s\u00facitu a udr\u017eiavan\u00edm pohody v \u00falohe opatrovate\u013ea.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Kontakt:<\/strong><\/h3>\n\n<p>Katar\u00edna \u0160tukovsk\u00e1, katarina.stukovska(at)gmail.com<\/p>\n\n<p>Publik\u00e1cia je k dispoz\u00edcii tu: <a href=\"https:\/\/www.euroguidance.sk\/document\/publikacie\/47.pdf\">https:\/\/www.euroguidance.sk\/document\/publikacie\/47.pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Riaden\u00e9 reflexn\u00e9 cvi\u010denie, v ktorom \u00fa\u010dastn\u00edci porovn\u00e1vaj\u00fa, ako hovoria s priate\u013emi a ako so sebou sam\u00fdmi, a ktor\u00e9 buduje vedomie l\u00e1skavosti k sebe sam\u00e9mu, zakorenen\u00e9 v r\u00e1mci Kristin Neffovej pre s\u00facit so sebou sam\u00fdm pre poradcov a klientov.<\/p>\n","protected":false},"template":"","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false},"class_list":["post-402","practice","type-practice","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/cee-guidance.eu\/sk\/wp-json\/wp\/v2\/practice\/402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cee-guidance.eu\/sk\/wp-json\/wp\/v2\/practice"}],"about":[{"href":"https:\/\/cee-guidance.eu\/sk\/wp-json\/wp\/v2\/types\/practice"}],"wp:attachment":[{"href":"https:\/\/cee-guidance.eu\/sk\/wp-json\/wp\/v2\/media?parent=402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}