Amathiphu asheshayo
- Bhala phansi okwenyusa ukucindezeleka kwakho.
- Khetha umngcele owodwa uwubambe.
- Vikela ubuthongo bakho njengokungathi kuwumsebenzi.
Kusihlwa sangeSonto kanti isisu sakho sesivele siyazi. Ikhalenda likaMsombuluko liyalayisha ekhanda lakho ngaphambi kokuba uvule i-laptop yakho, kanti ukwesaba okuncane kuyazinza okungahlangene nokuba yivila noma ukuba buthakathaka. Ukhathele ngendlela ubuthongo obungayilungisi ngokugcwele. Uma lokhu kujwayelekile, usenkampanini ejwayeleke kakhulu. Umsebenzi ungenye yemithombo yokucindezeleka evamile kunayo yonke abantu abayibikayo, unyaka nonyaka, kanti ingcindezi eningi yakhelwe emsebenzini uqobo, hhayi kuwe.
Lowo mehluko ubaluleke ngaphezu cishe kwanoma yini enye kulesi sihloko sonke. Iseluleko esiningi ngokucindezeleka komsebenzi ngokuthulile sicabanga ukuthi inkinga isimo sengqondo sakho. Phefumula kangcono, cabanga okuhle, yiba nokuqina okwengeziwe. Okunye kwalokho kuyasiza. Kodwa ucwaningo ngokucindezeleka kwendawo yomsebenzi luqhubeka lufika endaweni engabancomi kakhulu abaqashi: izinto ezinkulu, ezithembeke kunazo zonke eziqhuba ukucindezeleka komsebenzi yizimo zomsebenzi, hhayi isimilo sesisebenzi.
Kuvela kuphi ngempela
I-National Institute for Occupational Safety and Health, inhlangano yase-US efunda lokhu, ihlanganisa lezi zimbangela ezivamile zibe yizigaba ezimbalwa. Kufanele uzifunde kancane, ngoba ukubona isonto lakho lichazwe ohlwini kuwuhlobo lwako lokukhululeka.
- Umsebenzi omningi kakhulu, isikhathi esincane kakhulu, noma amahora abukeka engapheli.
- Izwi elincane ngendlela owenza ngayo umsebenzi wakho, ishejuli yakho, noma umthwalo wakho womsebenzi.
- Izindima eziphikisanayo, noma okulindelekile okungekho okwenza kucace.
- Umphathi ongaxhumani, noma ozakwenu ozizwa unqamuke kubo.
- Ukungavikeleki komsebenzi, noma umuzwa wokuthi ayikho indawo yokuya kusukela lapha.
Qaphela okungekho kulolo hlu. U-"ukungazami ngokwanele" awukho. U-"ukuba mubi ekuphatheni ingcindezi" awukho. Isikhundla se-NIOSH uqobo ukuthi ezinye izimo zomsebenzi ziyacindezela kubantu abaningi, nokuthi izixazululo ezisebenza kahle kunazo zonke ezenhlangano, ukushintsha umthwalo womsebenzi, ishejuli, izinga lokulawula, hhayi nje ukufundisa abantu ngabanye ukuba bamelane.
Ingxenye yokungavikeleki inkulu kunalokho ekunikwa udumo ngakho. Kucwaningo lwe-APA lwango-2025 lwe-Work in America, iningi labasebenzi base-US lathi ukuvikeleka komsebenzi kwakunomthelela omkhulu ekucindezelekeni kwabo. Uma umhlaba ongaphansi komsebenzi wakho uzwakala ungazinzile, isistimu yakho yezinzwa iwuphatha njengosongo oluphansi, oluqhubekayo. Awukwazi ukuphumula uphume ekukhathazekeni kwangempela. Lokho akusona isici kuwe.
Yini ukucindezeleka okungapheli okuyenza ngokuthulile
Ukucindezeleka okuvela kancane kujwayelekile futhi kuze kube usizo. Kuyakulola ngaphambi kokwethula, kukudlulise esikhathini esinzima. Inkinga wukuthi uma idayela lingabuyeli kokungasho lutho. Uma ingcindezi iba yisisekelo, umzimba owakhelwe ukugijima okuvamayo ugcina ugijima imarathoni owawungazange uyivumele.
Ngokuhamba kwesikhathi lokho kuyalimaza. I-APA iphawula ukuthi ukucindezeleka okungapheli kungondla ukukhathazeka, ukungalali, umfutho wegazi ophezulu, nesistimu yokuzivikela komzimba ebuthakathaka, kanti esikhathini eside kuxhumene nezimo ezifana nokudangala nesifo senhliziyo. Izimpawu zesexwayiso zokuqala zivame ukuvela kudala ngaphambi kwanoma yikuphi kwalokho. Inkinga yokulala. Ukushesha ukuthukuthela. Ubuhlungu bekhanda, isisu esiphehlekayo, umuzwa wokwesaba ezinsukwini zokuphumula. Uma usuqale ukuletha ingcindezi ekhaya, ukhwaza abantu abangakwenzelanga, lokho kufanele ukuthathwa njengedatha kunokuba yisahlulelo sesimilo.
Ukusha ngamandla kuwuhlobo oluthile lwalokhu. Akukhona nje ukukhathala. Kuwukuncipha kancane kwamandla, ukungabaza okukhulayo ngomsebenzi obuwukhathalela, nomuzwa onwabuzelayo wokuthi akukho okwenzayo okwenza umehluko. Kwakheka ngokuthulile, ngokuvamile kubantu abakhathalela kakhulu, okuyingxenye yesizathu sokuthi kungani kulula kangaka ukukuphuthelwa kuwe.
Yini ongayishintsha ngempela
Nansi ingcindezi yeqiniso. Ungase ungakwazi ukulungisa umthwalo womsebenzi noma umphathi kuleli sonto. Kodwa kunomehluko wangempela phakathi kokumunca yonke ingebhe nokubeka isakhiwo esithile phakathi kwakho nengcindezi. Akukho kwalezi okuyikhambi. Ndawonye zikuthengela ithuba.
Thola ukuthi ukucindezeleka kushaya kuphi ngempela. Isonto noma ezimbili, bhala inothi elisheshayo uma uzwa ingcindezi ikhuphuka, kwenzekani, ubani obekhona, wenzeni okulandelayo. Abantu abaningi bathola ukuthi ukucindezeleka kwabo akulona ifu elingacacile phezu kwawo wonke umsebenzi. Kuyizimo ezintathu noma ezine eziqondile. Umhlangano ophindaphindwayo. Uhlobo oluthile lwesicelo. Ihora i-inbox egcwala ngalo. Ungahlela uzungeze isivusi esaziwayo ngendlela ongeke uhlele ngayo uzungeze inkungu.
Yakha umngcele owodwa wangempela uwubambe. Hhayi eziyishumi. Owodwa. Mhlawumbe akukho i-imeyili ngemva kwesidlo sakusihlwa. Mhlawumbe isidlo sasemini sangempela kude nedeski lakho. Mhlawumbe ukuthi uMgqibelo uphumule, uphumule ngokugcwele. Imingcele iyehluleka uma sizama ukuyifaka yonke ngesikhathi esisodwa bese sizizwa sinecala uma iwohloka. Khetha umugqa owodwa ongasiza kakhulu uwuvikele lowo.
Vikela ukululama kwakho njengokungathi kuyingxenye yomsebenzi, ngoba kunjalo. Ukucindezeleka akususwa kuphela ngokwenza okuncane. Kususwa ngokululama ngempela, okuyinto ehlukile ekuweleni kusofa ifoni yakho isaduma. Ubuthongo benza okwengeziwe ekulawuleni ukucindezeleka kunacishe noma yini enye. Kanjalo nokunyakazisa umzimba wakho, isikhathi phandle, neqiniso eliyisidina lokuthatha izinsuku zeholide oye wazizuza esikhundleni sokuzivumela zibole.
Sebenzisa amathuluzi amancane esimweni. Uma ungakwazi ukushiya isimo, usengazizinzisa ngaphakathi kuso. Ukuphefumula okumbalwa okuhamba kancane nokuphefumulela phandle okude, izinyawo zicaba phansi, ngaphambi kokuphendula i-imeyili eyenyuse ukushaya kwenhliziyo yakho. Ngeke ikuxazulule umthwalo womsebenzi. Ikuvimbela ekwenzeni into elandelayo ibe mbi kakhulu.
Xhumana kabusha nabantu. Ukucindezeleka kuyakufinyeza, kukudonsela ngaphakathi, kukuqinisekisa ukuthi nguwe wedwa ominzayo. Ingxoxo emfushane, eyiqiniso nozakwenu okuqondayo, noma umngane ongaphandle komsebenzi, iqeda lowo mlingo ngokushesha kunacishe noma yini. Awudingi ukukuthwala konke ekhanda lakho.
Uma kungumsebenzi, hhayi wena
Ngezinye izikhathi isinyathelo esiwusizo kunazo zonke akulona elinye ikhono lokumelana. Kuyingxoxo. Uma umthwalo womsebenzi ungenakwenzeka ngempela, noma okulindelekile kuphikisana, ingxoxo ezolile nomphathi wakho ngezinto ezisemqoka iyafaneleka futhi ngokuvamile isephuzile. Yiza nemininingwane, hhayi isikhalo esingacacile: nakhu okusepuletini lami, nakhu okushelelayo, yikuphi kwalokhu okubaluleke kunakho konke. Umphathi olungile angathanda ukuzwa lokho kusenesikhathi kunokukuthola ngomnqamulajuqu ophuthelwe.
Izindawo eziningi zomsebenzi zinohlelo losizo lwezisebenzi, ukwelulekwa okumahhala, okuyimfihlo ongase usuvele ukukhokhela ngezinzuzo zakho ungazi. Kufanele ukusesha imizuzu emibili kuphothali yakho ye-HR. Ukulusebenzisa akulona iphutha ngakuwe; kuwukusebenzisa into ekhona ngenxa yalokhu kanye.
Futhi uma usuphethe ngokuthulile ukuthi indawo uqobo yiyo inkinga, ukuthi indawo iyabhubhisa kungakhathaliseki ukuthi umelana kahle kangakanani, lokho kufanele ukukuthatha ngokungathi sína futhi. Ngezinye izikhathi ukuphatha ukucindezeleka komsebenzi kusho ukushintsha umsebenzi. Leyo yingxoxo ende hhayi isinqumo esisheshayo, kodwa lelo khethelo lifanele ukuba setafuleni.
Ukwazi ukuthi nini ufinyelela kokwengeziwe
Ukuzisiza kunophahla lwangempela, kanti kubalulekile ukwazi ukuthi olwakho lukuphi. Uma ukwesaba kungena kuyo yonke intambama nempelasonto, uma ungakwazi ukulala noma ungakwazi ukuyeka ukulala, uma usebenzisa utshwala noma noma yini enye ukuze udlule usuku, uma ulahlekelwe intshisekelo ezintweni ebezibalulekile, noma uma ukucindezeleka sekuwele ekungabini nethemba okwethusayo, yilelo phuzu lokuletha uchwepheshe. Udokotela noma udokotela wengqondo akulona ithuluzi lokugcina labantu abehluleke ukumelana. Bayithuluzi elifanele uma umthwalo umkhulu kunanoma yiliphi iqhinga elingawuthwala.
Umsebenzi uzohlala unezikhathi ezinzima. Umgomo wawungakaze ube umsebenzi ongenayo ingcindezi. Ukuba nokusekelwa okwanele, isakhiwo, nokuzinza ukuze ingcindezi ingabi ngokuthulile yonke impilo yakho. Uvunyelwe ukufuna okwengeziwe kunokuvele udlule esontweni.
Imithombo
- NIOSH (CDC), STRESS...At Work
- American Psychological Association, Coping with stress at work
- American Psychological Association, Work in America 2025 Survey