Amathiphu asheshayo
- Khipha lonke uhlu ekhanda lakho.
- Khetha ngamabomu ozokuyeka namuhla.
- Buza umphathi wakho ukuthi yimuphi umsebenzi oza kuqala ngempela.
Ngu-9 ekuseni kanti uhlu selulude kunosuku. Awukaqali, kanti usalele emuva. Kukhona into esiphuzile, into efanele ngasemini, abantu abathathu abakulindele, nomsindo ophansi ngaphansi kwako konke othi uma nje uphusha kancane uzobe usuphezu kwako. Ngeke, noma kunjalo. Ube uphusha amasonto.
Umthwalo womsebenzi osindayo awufani nesonto elimatasa. Isonto elimatasa liyaphela. Ukugcwala ngokweqile umuzwa wokuthi inani lomsebenzi ngokuthulile seliye langenzeka, nokuthi into eyodwa esele engalungiswa nguwe. Ngakho uyeqa isidlo sasemini, uphendula i-imeyili ngo-11 ebusuku, ubuciciphize ukuphumula kwakho kuze kube yize ukuze izinombolo zisebenze. Lelo balansi linophansi, kanti abantu abaningi balushaya kudala ngaphambi kokuba bavume ukuthi baye balushaya.
Ake siqale ngengxenye okungekho okutshelayo: uma inani liphakeme ngempela kakhulu, ukusebenza kanzima akusona isixazululo. Ngokuvamile yilokho okukugcina ubhajiwe.
Kungani u-"vele uqhubeke uphushe" uyeka ukusebenza
Kunomehluko phakathi komsebenzi onzima nokugcwala ngokweqile, kanti umzimba wakho uyakwazi ngisho ikhalenda lakho lingakwazi. Ukuqubuka okufushane kwengcindezi kujwayelekile futhi kungasindeka. Ingcindezi engapheli iyenye into.
I-World Health Organization ihlukanisa ukusha ngamandla njengesifo esivela ekucindezelekeni okungapheli endaweni yomsebenzi okungalawulwanga. I-Mayo Clinic ikhomba lezo zimbangela ezijwayelekile ezifanayo ngemuva kwako: umthwalo womsebenzi osindayo namahora amade, ukulawula okuncane kakhulu kwendlela owenza ngayo umsebenzi, nomugqa ongacacile phakathi komsebenzi nayo yonke enye impilo yakho. Qaphela ukuthi ezimbili kwezintathu zimayelana nezimo, hhayi isimilo sakho. Ungabhekwana nesiyalo, ube nekhono, futhi ucophelele kodwa usaminza, ngoba umthwalo yiyo inkinga.
Kanti izindleko akukhona kuphela ukuzizwa ukhathele. Ukuthwala lolo hlobo lokucindezeleka inyanga nenyanga kuxhumene nomonakalo wangempela: inkinga yokulala, ukugula kaningi, umoya ophansi, nengozi ephakeme yezinkinga ezifana nomfutho wegazi ophezulu nezinkinga zenhliziyo. Ukugxila kwakho kuyafinyela. Imisebenzi emincane iqala ukuzwakala imikhulu. Wenza amaphutha amaningi, okukwenza uhambe kancane, okwenza inqwaba ikhule. Uma ubamba kanzima, ukubamba kusebenza kabi kakhulu.
Kukhona okutholakele okunethemba elikhulu okucashe ngaphakathi kocwaningo, noma kunjalo. I-American Psychological Association iphawula ukuthi ukucindezeleka okuningi komsebenzi kubuyela emuva ekuzizweni sengathi awunako ukulawula usuku lwakho. Izidingo zodwa aziyona yonke indaba. Izidingo kanye nokulawula okuyize yilokho okukhathaza abantu. Ngakho ukukhululeka okumangazayo kuvela ekubuyiseleni ngisho izingcezu ezincane zokulawula lokho okwenzayo, nini, nangayiphi indlela.
Khipha yonke into ekhanda lakho
Uma ugcwele ngokweqile, uhlu luhlala ekhanda lakho lukhulele ebumnyameni. Wonke umjikelezo we-"ungakhohlwa umbiko, ngabe ngimphendulile, kuthiwani ngoLwesine" uchitha amandla ngaphandle kokuqhubezela nento eyodwa phambili. Isinyathelo sokuqala siyisidina futhi siyasebenza: khipha ubuchopho bakho ephepheni noma esikrinini. Konke. Izinto eziphuzile, izinto ezincane, into oyesabayo.
Ukukubona kubhaliwe kwenza izinto ezimbili. Kumisa umjikelezo wengqondo, futhi kuvame ukwembula ukuthi uhlu olungenakwenzeka lukhulu kodwa lunomkhawulo. Okunomkhawulo yinto ongasebenza nayo.
Nquma ukuthi yini ongeke uyenze
Le yingxenye abantu abayeqayo, futhi yiyo ingxenye ebaluleke kunazo zonke. Uhlu olugcwele ngokweqile ngempela ngeke lwenziwe lonke. Ukubeka phambili akukhona ukukhetha ozokwenza kuqala. Ukunquma, ngamabomu, lokho ongeke ukwenze, noma ongeke ukwenze manje, noma ongeke ukwenze ezingeni obungalikhetha.
I-Harvard Business Review ikubeka ngokusobala kunoma ubani onokuningi kakhulu epuletini lakhe: umuntu ogcwele ngokweqile ngeke akwenze konke, ngakho ikhono langempela ukukhetha ngokwazi lokho okuyekwayo, okwabelwayo, noma okubambezelwayo. Zama ukuhlela uhlu lwakho lube amabhakede amane eqiniso:
- Kwenze manje. Okubalulekile ngokweqiniso nokuncike esikhathini. Kumbalwa kwalokhu kunalokho ukwethuka okusikisela.
- Kuhlele. Kubalulekile kodwa akuphuthumi. Kunike isikhala sangempela osukwini olungempela ukuze kuyeke ukukuhlupha.
- Kwabele. Omunye umuntu angakwenza lokhu, noma akukona okwakho kwasekuqaleni. Ukukudlulisela akukhona ubuthakathaka. Kuwukunemba ngalokho umuntu oyedwa angakuthwala.
- Kuyeke noma ukunciphise. Umsebenzi okungekho ozowuphuthelwa, noma lowo odinga u-"okwanele okuhle" esikhundleni sokuphelela. Kuyeke, noma ukuncishise.
Lelo bhakede lokugcina lizwakala lingakhululekile, ikakhulukazi uma uwuhlobo lomuntu oluqeda yonke into. Hlala nokungakhululeki umzuzwana. Enye indlela esikhundleni sokukhetha okuyekwayo akukhona ukukwenza konke. Kuyinto yonke eshelela ngokungahleliwe ngenkathi uzikhathaza.
Vikela ukunaka kwakho, hhayi nje isikhathi sakho
Ikhalenda eligcwele akuyona yodwa into ekwephulayo. Ukuphazamiseka okungapheli kuyakwenza. Ngaso sonke isikhathi ugxumela kusuka kudokhumenti uye kumyalezo uye emhlanganweni ubuye, ubuchopho bakho bukhokha intela encane yokushintsha, kanti izintela zihlanganisa usuku olwaluzwakala luphithene lwakhiqiza cishe lutho.
- Nika umsebenzi wakho onzima kunazo zonke isikhathi esivikelekile uma ingqondo yakho isanda kuvuseleleka, uphathe leso sikhathi njengomhlangano ongeke uwususe. Kubantu abaningi lokho kuyimizuzu engamashumi ayisishiyagalolunye yokuqala yosuku, ngaphambi kokuvuka kwe-inbox.
- Hlanganisa izinto ezingajulile. Phendula imiyalezo ezikhathini ezimbili noma ezintathu kunokuphendula ngomzuzwana ofika ngawo. Izinto eziningi aziphuthumi njengoba isaziso sizenza zizwakale.
- Thatha amakhefu angempela. Lokhu akuwona umvuzo owuzuzayo ngemva kokuqeda. Ukusuka uhambe, welule, noma uvele ubuke ngefasitela kubuyisela ukugxila okudingayo ukuze uqhubeke. Ukuphusha ngenkungu ngokuvamile kukhiqiza umsebenzi omubi kakhulu ngokuhamba kancane.
Iseluleko se-APA ngokucindezeleka komsebenzi sifika endaweni efanayo: yakha ukululama kwangempela, ubeke imingcele ngokuthi umsebenzi uphela nini, futhi wencike ekusethweni okulula okufana nokuphefumula okuhamba kancane okumbalwa uma ingcindezi ikhuphuka. Akukho kwalokhu okudinga isabelomali sempilo. Kudinga imvume, ikakhulukazi kuwe uqobo.
Ingxoxo oyigwemayo
Naleli iqiniso uhlu lwezinto ezizokwenziwa olungeke lulilungise lodwa. Uma umthwalo womsebenzi ungenakwenzeka ngoba kunomsebenzi omningi nje kunamahora omuntu oyedwa, akukho ukulungiswa komuntu siqu okuvala lelo gebe. Ngesikhathi esithile umthwalo uqobo kufanele ushintshe, futhi lokho kusho ukukhuluma nanoma ubani owabelayo.
Leyo ngxoxo ilula uma uletha ulwazi kunemizwa nje. Zama inguqulo yalokhu:
"Ngifuna ukuqinisekisa ukuthi ngiletha izinto ezibaluleke kunazo zonke. Njengamanje ngithwele u-A, u-B, u-C, no-D, futhi ngeke zonke zifike kahle ngesikhathi esisodwa. Yikuphi kwalokhu okuyinto ephambili ngempela kuleli sonto, futhi yini engasuka noma isuke epuletini lami?"
Qaphela ukuthi lokho kwenzani. Awenqabi ukusebenza. Ucela umphathi wakho ukuba akusize ukhethe, okungumsebenzi wakhe ngempela. Kokubili i-APA ne-HBR kukhomba lesi sinyathelo esifanayo: ukuqamba lokho okusepuletini lakho, ukubuza ukuthi umsebenzi wakho onenani eliphezulu kunawo wonke uyini ngempela, nokusetha kabusha okulindelekile ngokuzwakalayo. Abantu abaningi abanengqondo bangathanda ukukuzwa lokhu manje kunokuthola emasontweni amathathu kusukela manje ukuthi konke kwashelela ngokuthulile. Futhi uma ukuveza ngokucacile bese impendulo isathi "konke, kuze kube izolo," lolo lwazi olubalulekile ngomsebenzi, hhayi isahlulelo ngawe.
Nakekela izisekelo, ngisho manje
Uma ucindezelekile kakhulu, izinto zokuqala ezihambayo ngokuvamile yizinto ezikugcina umile: ubuthongo, ukudla, ukunyakaza, isikhathi nabantu abangakhulumi ngomsebenzi. Kuzwakala kusebenza kahle ukuzinquma. Akunjalo. I-NHS, esiqondisweni sayo ngokucindezeleka okuhlobene nomsebenzi, iqonde ngqo ngakho. Ukunyakaza phakathi nosuku, ubuthongo obuhle, izidlo zangempela, nesikhathi kude nomsebenzi akuyona imikhiqizo yobumnandi oye walahlekelwa yilungelo lwayo. Kuwukugcina okukugcina usebenza ngokwanele ukwenza umsebenzi nhlobo.
Awudingi indlela ephelele yokwenza izinto. Ukuhamba okufushane ngesidlo sasemini. Ukumisa nse i-imeyili ngobunye ubusuku kuleli sonto. Isidlo esisodwa ohlalela phansi ngempela. Okuncane kulungile. Okuncane yiyo inhloso.
Uma kungaphezu kwesikhathi esinzima
Ngezinye izikhathi umthwalo womsebenzi osindayo uyinkathi. Uyakhuphuka, uyazivumelanisa, uyadlula. Ngezinye izikhathi ube unje izinyanga ungabonakali uphela, kanti ungakuzwa kukuguqula, wesaba oMsombuluko, ukhwaza abantu obathandayo, ulala uphapheme udlala uhlu lwakusasa, uzizwa ungabaza noma ungazwa lutho ngomsebenzi obuwukhathalela. Lezo yizimpawu zokuthi ukucindezeleka sekukhulele ngaphezu kwalokho amaqhinga wokuhlela angakuxazulula.
Uma yilapho ukhona, sicela ukuphathe ngokungathi sína. Khuluma nodokotela wakho noma nochwepheshe wempilo yengqondo, ikakhulukazi uma ubuthongo bakho, umoya, noma impilo yakho kuye kwalimala ngokusobala, noma uma usuqale ukuzizwa ungenathemba. Izindawo eziningi zomsebenzi zinikeza ukwelulekwa okuyimfihlo ngohlelo losizo lwezisebenzi, futhi yilokho kanye okwenzelwe khona. Ukufinyelela osizweni lapha akulona uphawu lokuthi wehluleke ukumelana. Kuwuphawu lokuthi uthwele okwengeziwe kunalokho umuntu oyedwa okufanele akuthwale, futhi awudingi ukukuthwala wedwa.
Uhlu cishe luzobe lukhona kusasa. Uvunyelwe ukuba umuntu ngenkathi ubhekana nalo.
Imithombo
- Mayo Clinic, Job burnout: How to spot it and take action
- American Psychological Association, Coping with stress at work
- NHS Every Mind Matters, Work-related stress
- Harvard Business Review, How to Intervene When Your Team Has Too Much Work