Amathiphu asheshayo
- Bhala okungaqedwanga, bese ukushiya.
- Qapha ubuthongo bakho sengathi bubalulekile.
- Qamba into eyodwa ekukhipha amandla ekukhathaza kakhulu.
Kukhona uhlobo oluthize lokukhathala ubuthongo obungakulungisi. Ulala udiniwe, uvuke udiniwe, futhi ndawana thile phakathi ukuphumula bekufanele kwenzeke kodwa akwenzekanga. Umsebenzi owawukujabulisa uzwakala umqhwana. Izicelo ezincane zifika njengezinkulu. Wenza izinto ngokwesiko bese uzibuza buthule ukuthi kungani ungabonakali ukwazi ukukhathala ngendlela owawukwenza ngayo.
Uma lokho kujwayelekile, igama lako lingaba ukusha kwamandla (burnout). Futhi into ewusizo kunazo zonke ongayazi kusenesikhathi ukuthi akuwona amaphutha esimilo, uphawu lokuthi ubuthakathaka, noma ubufakazi bokuthi awukwazi ukubhekana nomsebenzi wakho. Kuyimpendulo ebonakalayo esimweni ebesikucela okuningi kunakho okukubuyiselayo, isikhathi eside kakhulu.
Yini ngempela ukusha kwamandla
Inhlangano Yezempilo Yomhlaba (WHO) ichaza ukusha kwamandla njengesifo esivela engcindezini eqhubekayo yasendaweni yokusebenza engaphathwanga ngempumelelo. Bakuchaza ngemigqa emithathu: ukuzizwa uphelelwe amandla, ukukhula ukuqhelelana ngokomqondo noma ukungabaza umsebenzi wakho, nomuzwa oshonayo wokuthi awusebenzi kahle kulokho okwenzayo. I-WHO iqaphela ukukubiza njengesenzakalo somsebenzi kunokuba isifo sezokwelapha, futhi bakubophezela ngokuqondile emongweni womsebenzi, hhayi empilweni yakho yonke.
Leso simo esinezingxenye ezintathu sibalulekile, ngoba ukusha kwamandla kungaphezu kokudinwa. Ukukhathala yingxenye abaningi abayiqaphela kuqala. Kodwa kukhona nokungabaza okuchachambayo, indlela oqala ukuzizwa uqhelelene noma unombono omubi ngomsebenzi owawukholelwa kuwo. Futhi kukhona isiqephu sesithathu, esithule futhi esidla kakhulu: umuzwa wokuthi akukho okwenzayo okuhle ngokwanele, ukuthi uyasilela noma ngabe ucindezela kanzima kangakanani.
Umcwaningi owachitha amashumi eminyaka ebhala lokhu, usokhemisti wengqondo uChristina Maslach, wathola ukuthi lezo zingxenye ezintathu ziyaphakelana. Ukukhathala kukudonsela ekungabazeni, ngoba ukuziqhelelanisa yindlela yokuvikela amandlana asele. Ukungabaza kudla umuzwa wakho wokufeza. Futhi ukuzizwa ungasebenzi kukukhipha amandla ngokwengeziwe. Kuba umjikelezo, okuyingxenye yokuthi kungani ukusha kwamandla kunzima kangaka ukuphuma kukho ngokuphumula nje.
Kungani iholidi lingakulungisi
Abaningi bethu sesizamile isenzo esisobala. Cindezela uze ufike eholidini, bese uwa, bese ubuya usugcwaliswe amandla. Futhi izinsuku ezimbalwa, kuyasebenza. Ucwaningo lusekela lokho ocishe ukuzwile: izimpawu zokusha kwamandla zivame ukudamba ngesikhathi sekhefu langempela emsebenzini, njengeholidi. Inkinga ukuthi ukukhululeka kuvame ukuba kwesikhashana. Ngaphandle uma ingcindezi engaphansi ishintsha, ukusha kwamandla kuyabuya ngokushesha ngemuva kokubuya kwakho.
Lena yiyona nto ebaluleke kakhulu okumele uyiqonde ngokululama. Ukusha kwamandla akuvamile ukuba mayelana nokuthi uthola ukuphumula okungakanani ngempelasonto. Kumayelana nokungahambisani okuqhubekayo phakathi kwalokho umsebenzi okufunayo nalokho onako ukukunikeza, usuku nosuku. Isikhathi sokuphumula selapha isimptomu. Asikuthinti okuyimbangela.
Umsebenzi kaMaslach, iningi lawo enkanye nozakwabo uMichael Leiter, ukhomba izindawo eziyisithupha lapho lokho kungahambisani okuvame ukuhlala khona:
- Umthwalo womsebenzi onzima kakhulu isikhathi eside, ongenako ukululama okwakhelwe ngaphakathi.
- Ukulawula, noma ukuntuleka kwako, uma unezwi elincane ngokuthi wenza kanjani, nini, noma yini.
- Umvuzo, uma ukwaziswa, iholo, noma incazelo kungahambisani nomzamo.
- Umphakathi, uma ubudlelwano emsebenzini bucindezelekile, buhlukanisayo, noma bungasekeli.
- Ubulungiswa, uma izinqumo zizwakala zingahleliwe, ukukhethana kuvamile, noma umzamo wakho ungabonakali.
- Izimiso, uma lokho umsebenzi okucela kuwe kungqubuzana nalokho okholelwa kukho.
Awuzidingi zonke eziyisithupha ukuze uhlupheke. Ngokuvamile eyodwa noma ezimbili zalezi, ezicholwe izinyanga, zanele. Njengoba uMaslach eshilo, ukusha kwamandla ngumsebenzi kakhulu kunokuba ngumuntu. Lokho kubuka kabusha kususa umthwalo wangempela. Uma inkinga ihlala ngokwengxenye ezimweni, khona-ke ukuzilungisa kakhulu wena kwakungeke kube yiyo yonke impendulo.
Ukukubamba kusenesikhathi
Ukusha kwamandla akuvamile ukuzimemezela. Kuyanqwabelana. Ukuqamba izimpawu zokuqala kukunika ithuba lokwenza into ngaphambi kokushayisa udonga.
Qaphela umzimba kuqala, ngoba uvame ukukhuluma ngaphambi kokuba usukulungele ukuvuma ukuthi kukhona okuphambene. Ukukhathala okuqhubekayo ubuthongo obungakuthinti. Ubuhlungu bekhanda, izinkinga zesisu, ukubamba kwemisipha. Izinguquko kokuthi ulala noma udla kanjani. I-Mayo Clinic iphawula ukuthi ukusha kwamandla emsebenzini kungavela njengenkinga yokugxila, ukucasuka, ukwehla kwamandla owadingayo ukuze usebenze njalo, nokuphendukela ekudleni, ezidakamizweni, noma ekuhoxeni ukuze umelane.
Bese kukhona ushintsho endleleni umsebenzi ozwakala ngayo. Ukwesaba ngeSonto ntambama. Ukungabaza obekungekho onyakeni odlule. Ukunquma amagumbi ezintweni owawuzikhathalela. Ukuxhopha abantu abangakuzuzanga. Ukubala amahora. Akukho kulokhu kokukodwa okusho ukuthi ushile amandla. Amaningi awo, ehlala futhi enamathela, afanele ukunakwa.
Kukhona nomjikelezo wempendulo nobuthongo ofanele ukwaziwa. Ukusha kwamandla kwenza kube nzima ukulala kahle, futhi ubuthongo obubi bujulisa ukusha kwamandla, ngayinye iphakela enye. Uma uqaphele ubusuku bakho buba kubi njengoba izinsuku zakho ziba nzima, lokho akukho engqondweni yakho. Ukuphula lowo mjikelezo, ngisho kancane, kungenye yezinto ezinamandla kunazo zonke ongazenza, okuyingakho ukuvikela ubuthongo kuvela futhi ngezansi.
Ingcindezi nokusha kwamandla akuyona into efanayo
Kuyasiza ukudweba umugqa phakathi kwezimbili, ngoba zicela izimpendulo ezehlukene. Ingcindezi evamile ivame ukuba mayelana nokuningi kakhulu: izidingo eziningi kakhulu, ingcindezi eningi kakhulu, uhlelo lwakho olusebenza lushisa. Uzizwa ubandakanyeke ngokweqile, ugoqene, umatasa ngokuphuthumayo. Ingcindezi, ngisho eningi yayo, ivame ukusakholelwa ukuthi uma nje ungakwazi ukwengamela izinto, uzolunga.
Ukusha kwamandla kusondele kokuncane kakhulu. Kuwukungabi nalutho okuza ngemuva kokugcwala. Lapho ingcindezi iwukubandakanyeka ngokweqile, ukusha kwamandla ukungabandakanyeki. Lapho abantu abacindezelekile bezizwa bekhathazekile, abantu abashe amandla bavame ukuzizwa bengezwa lutho, bebuthuntu, bengasakhathali. Ingcindezi ingakuqhuba ukwenza okwengeziwe. Ukusha kwamandla kukhipha ugqozi lokwenza noma yini nhlobo. Umphumela osebenzayo: ingcindezi ivame ukusabela ekuphatheni kangcono umthwalo wakho, kanti ukusha kwamandla kuvame ukudinga ukuba uhlehle ushintshe izimo, hhayi nje ukusebenza izimo ezifanayo kanzima kakhulu.
Uma uzama ukukuvimbela
Isikhathi esihle kunazo zonke sokubhekana nokusha kwamandla ngaphambi kokuba kufike ngokugcwele. Ukuvimbela kuyingxenye mayelana nemikhuba yakho neyingxenye mayelana nezimo osebenza kuzo, futhi uvame ukuba nethonya elithize kukho kokubili.
Yakhela ukululama kwangempela ezinsukwini ezivamile
Umkhuba ovikelayo kakhulu akulona iholidi elide. Yikhono lokuhlehla ngokomqondo emsebenzini uma usuku lomsebenzi luphela. Abacwaningi bakubiza ngokuthi ukuziqhelelanisa ngokomqondo (psychological detachment), futhi kuvela kubalulekile kakhulu: abantu abakwazi ukucima ngempela ngemuva kwamahora babika ukukhathala kwemizwa okuncane nenhlalakahle engcono ngokuhamba kwesikhathi. Ukuziqhelelanisa akusho ukuthi uyayeka ukukhathalela. Kusho ukuthi uma ungasebenzi, awusebenzi ngempela, hhayi ukuzilolongela izinkinga zakusasa buthule etafuleni lokudla.
Esinye isenzo esincane, esihlolwe kahle siyasiza lapha. Ekupheleni kosuku lomsebenzi, thatha imizuzu emihlanu ubhale phansi lokho ongakuqedanga cishe nokuthi kuphi, nini, nokuthi uzokufinyelela kanjani. Ukukubhala phansi kunika ingqondo yakho imvume yokukubeka phansi. Abasebenzi abenza lokhu baziqhelelanisa kangcono kusihlwa ngisho noma umthwalo wabo womsebenzi unzima.
Vikela izisekelo, ikakhulukazi ubuthongo
Lokhu kuzwakala kulula kakhulu ukuze uzihluphe ngakho, futhi yiyona kanye into eshelela kuqala ngaphansi kwengcindezi. Ubuthongo obuvamile, ukunyakaza okuthile, ukudla kwangempela, isikhathi esincane ngaphandle, ukuxhumana nabantu abangahlangene nomsebenzi. Lezi akuyona imiklomelo oyizuzayo ngemuva kokudlula kwenhlekelele. Ziwukugcina okugcina inhlekelele ingafiki. Njengoba ubuthongo nokusha kwamandla kuboshelwe kanzima ndawonye, ukuqapha ubuthongo bakho akulona ubukhazikhazi njengoba kuzwakala ngo-11 ebusuku ne-laptop isavuliwe.
Thola izinsimbi ezincane ongazidonsa ngempela
Ungase ungakwazi ukushintsha umthwalo wakho womsebenzi ngobusuku obubodwa. Uvame ukukwazi ukushintsha okuthile. Iseluleko sikaMaslach sithambekele ezinguqukweni ezincane, ezisuka phansi ziye phezulu esikhundleni sokulinda isilungiso esikhulu. Ungavikela ibhulokhi elilodwa lesikhathi esigxilile? Wenqabe umhlangano owodwa ophindaphindekayo? Ucacelwe kangcono ukuthi impumelelo idingani ngempela, ukuze uyeke ukuthela umzamo ezintweni okungekho ozilinganisayo? Ukubuyisa okuncane kokulawula kuyanqwabelana.
Ungakuthwali wedwa
Ukusha kwamandla kuchuma ekuhlukanisweni, futhi kuncipha lapho kwabelwana ngakho. Uma abantu abaningi eqenjini lakho besebenza bephelile, lokho kuwulwazi ngezimo, hhayi ukuqondana kwezimilo. Izinkathazo ezabelwene zivame ukuthola ukudonsa okwengeziwe kunomuntu oyedwa ophakamisa isandla. Ingxoxo eqotho nomphathi omthembayo, noma nozakwenu abasesimweni esifanayo, ingaba isiqalo sokushintsha into yangempela.
Uma usujule kukho kakade
Mhlawumbe ukuvimbela kuyingxoxo yakamuva, ngoba usudlule leso qophelo manje. Ukhathele, uphumile, futhi awuqiniseki ukuthi ufike kanjani lapha. Ukululama kungenzeka. Kuvame ukuhamba kancane kunalokho esingakuthanda, futhi kucela okungaphezu kokuphumula.
Qala ngokutshela othile iqiniso. Ukusha kwamandla kukukholisa ukukufihla nokuqhubeka usebenza. Ukukusho ngamazwi, emlingani, emngane, kudokotela, kuphula umlingo kancane futhi kuvame ukuletha usizo obungeke ubone ngenkathi ukubambisisa.
Bheka kanzima emthonjeni, hhayi nje isimptomu. Ukululama okuhlalayo cishe njalo kuhlanganisa ukushintsha into ethile ngesimo. Sebenzisa inguqulo yakho yohlu lwezindawo eziyisithupha. Iyiphi ekukhathaza kakhulu: umthwalo, ukuntuleka kokulawula, ukungabi nabulungiswa, ukungqubuzana kwezimiso? Akudingeki ukulungise konke. Ukuqamba enkulu kunazo zonke kukukhomba enguqukweni ezobaluleka kakhulu.
Yehlisa umthwalo kwenye indawo, ngisho okwesikhashana. Lokhu kungasho ukuxoxisana kabusha ngeminqamulajuqu, ukwedlulisela into, ukusebenzisa ikhefu oliphethe, noma, kwezinye izimo, ingxoxo enzima kakhulu ngendima yakho. Akukho kwalokho okuwukwehluleka. Kungumehluko phakathi kokululama nokuwa.
Yakha kabusha izisekelo ngamabomu. Uma uphelelwe, ubuthongo, ukunyakaza, nokudla okuvamile kwenza okwengeziwe kunalokho okubukeka kukwenza. Yizinto zokwakha uhlelo lwakho lwezinzwa oludinga ukukhuphuka kabusha. Hamba ngobumnene. Ugcwalisa kabusha ithangi eloma, futhi lokho kuthatha isikhathi.
Xhumana kabusha nento ezwakala njengencazelo. Ukusha kwamandla kucwecwa yonke into, kufaka phakathi izingxenye zomsebenzi noma impilo yakho ezaziluza ubaluleke. Ngeke ucabange indlela yakho ukubuyela ekukhathaleleni. Kodwa ukubuyela, ngezilinganiso ezincane, kubantu nemisebenzi ezwakala ifanele kungakhanyisa kabusha kancane into ukukhathala okwakuyicimile.
Nini ungenise usizo olwengeziwe
Ukuzisiza kunemikhawulo yangempela lapha, futhi ukuwazi kuwuhlobo lwakho lokuhlakanipha. Ukusha kwamandla nokucindezeleka kungabukeka kufana ngaphakathi, futhi ngezinye izikhathi kuhamba ndawonye. Uma ubunzima busabalele ngale komsebenzi baya kokunye kwempilo yakho, uma ulahlekelwe isithakazelo ezintweni ovame ukuzijabulela, uma ulala kakhulu noma kancane kakhulu, noma uma ukuphelelwa yithemba sekungenile, ngicela ukhulume nodokotela noma ingcweti yezempilo yengqondo. Bangakusiza uhlukanise ukuthi kwenzekani ngempela nokuthi yini ezosiza, futhi lokho akuyona into okumele uyicubungule wedwa.
Uma izinto zike zizwakale zingabekezeleleki ngempela, noma unemicabango yokuzilimaza, kuphathe njengesizathu sokufinyelela ngokushesha esikhundleni sokulinda. Usekelo lukhona, lwenzelwe kanye le mizuzu, futhi ukulusebenzisa uphawu lwamandla, hhayi ubuthakathaka.
Ukusha kwamandla uhlelo lwakho lukutshela ukuthi kukhona okungalingananga isikhathi eside kakhulu. Kunzima ukukuzwa, kodwa kunethemba ngendlela exakayo. Kusho ukuthi kukhona okumele kushintshe, nokuthi awuphukile. Ukhathele. Okukhathele kungalungiswa, ikakhulukazi uma uyeka ukuzisola ngokufika lapha bese uqala, ngobumnene, endleleni ebuyayo.
Imithombo
- World Health Organization, Burn-out an "occupational phenomenon": International Classification of Diseases
- Mayo Clinic, Job burnout: How to spot it and take action
- Harvard Business Review, Why Burnout Happens, and How Bosses Can Help (IdeaCast with Christina Maslach)
- National Center for Biotechnology Information, Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management