Amathiphu asheshayo
- Khetha ukuthi usuku luphela nini, bese uluqeda.
- Qapha ubuthongo bakho njengokungathi buyingqalasizinda.
- Buza ukuthi lo mlilo uyiqiniso yini ngempela.
Kunenguqulo yomholi ozinzile ethola ukunakwa konke. Isimo esibucayi siyashaya, igumbi liyaqina, umuntu oyedwa agcina izwi lakhe lilingene abuze umbuzo ofanele. Lokho kuyinto yangempela newusizo. Kodwa yindaba elula ukuyixoxa, ngoba yenzeka ntambama.
Indaba enzima idlala eminyakeni. Umuntu ofanayo, emva kwezimo ezibucayi ezingamakhulu amathathu, esakwazi ukungena egumbini enento esele angayinika. Hhayi ngoba wayengasoze ayizwe ingcindezi, kodwa ngoba wathola indlela yokuqhubeka egcwalisa ithanga ngaphambi kokuba lome. Yileyo nguqulo cishe akekho oziqeqeshelayo, futhi yiyona enquma ukuthi usahola kahle yini uneminyaka engamashumi amahlanu noma ushiwe ngokuthula uneminyaka engamashumi amane.
Ukuzola emzuzwini kuwumjaho omfushane. Ukuzola emsebenzini wonke wempilo kuwumcimbi wokubekezela. Kuzwakala kufana ngaphandle, futhi kwakhiwe ngendlela ehluke ngokuphelele.
Kungani ukuzinza kuvuza
Nasi isihibe abantu abaningi abanonembeza abawela kuso. Umuhle ngaphansi kwengcindezi, ngakho abantu bakuletha ingcindezi eyengeziwe. Uyayiphatha, ngakho bakuletha eyengeziwe. Isikhathi esithile uhlelo luvuza ncamashi indlela yokuziphatha ekukhipha amandla kancane, futhi ibhili ayifiki iminyaka.
I-World Health Organization manje isiqamba lokho okwenzeka ekugcineni kwaleyo ndlela. Ohlelweni lwayo lwamazwe onke lwezifo, ichaza ukuphelelwa amandla njengesifo esidalwa ingcindezi eqhubekayo yasemsebenzini engaphathwanga kahle, futhi ibala izibonakaliso ezintathu: ukukhathala okujulile, ukungabaza okukhulayo noma ukuqhela ngengqondo emsebenzini, nomuzwa onwabuzelayo wokuthi awusemuhle emsebenzini wakho. Kufunde lowo wokugcina futhi. Into eguguleka akuwona nje amandla akho. Kuwukukholelwa kwakho ekhonweni lakho. Ukuzinza okwakwenza ubaluleke kuyinto yokuqala ehambayo.
Abantu abasengcupheni kakhulu yalokhu bavame ukuba yilabo ababukeka bethembekile kunabo bonke. Bayamunca. Abakhonondi. Bayilula, ngomqondo omubi kunayo yonke, ukuwatshelwa umthwalo ongaphezu kwamandla.
Kufanele ukuqonda okwenzeka ngempela emzimbeni, ngoba kuchaza ukuthi kungani amandla engqondo wodwa ngeke akusindise. Impendulo yakho yengcindezi yakhelwe imisindo emifushane. Ingozi ivela, uhlelo lwakho lugcwala amahomoni engcindezi, uyasebenza, bese kufanele luvale ukuze umzimba ulungise uphinde uqale kabusha. Leso sigqi sokuvula nokuvala silungile. Sinempilo, ngisho. Inkinga yiswishi lokuvala. Uma izidingo zingapheli, impendulo ayivali ngokugcwele, futhi uhlelo olwakhelwe isimo esiphuthumayo esivelavela lugcina lusebenza ngesivinini esiphezulu izinyanga neminyaka. Ukuguga okuqongelelayo akumangazi nganoma yiluphi usuku. Kuyaqongelela. Ngesikhathi ukuzwa, okuningi kwakho sekukhokhiwe kakade.
Inganekwane yokuphusha uqhubeke
Iningi lethu lanikwa imodeli yobuqhawe eqhutshwa endleleni eyodwa: bekezela okwengeziwe, lulama kancane, fakazela ukuthi ungakumela. Leyo modeli iyiphutha, futhi abantu abafunda ukusebenza okuphezulu bakwazile isikhathi eside.
Kokunye kwezindatshana ezisiza kunazo zonke i-Harvard Business Review eyake yayishicilela, abacwaningi bokusebenza uJim Loehr noTony Schwartz bafunda abasubathi abahamba phambili bathola into ephambene nokulindelekile. Abadlali abahamba phambili bebengesibo labo abahlala benyusiwe isikhathi eside. Kwakuyilabo abanokululama okumangalisa kakhulu. Izinga lokushaya kwenhliziyo yabo laligxuma ngesikhathi sephuzu, bese lehla ngamandla emasekhondini phakathi kwamaphuzu. Ikhono elabahlukanisa kwakuyindlela ababehla ngayo ngokuphelele, hhayi ukuthi bangahlala benyusiwe isikhathi eside kangakanani.
Ubuholi busebenza ngefiziksi efanayo. Inganekwane ithi umuntu oqine kunabo bonke nguye ongalokothi ehlise umlindo wakhe. Iqiniso liseduze nokuphambene. Umuntu ongehlela ekululameni kwangempela, ngokugcwele, hhayi nje ngethiyori, nguye osenobubanzi obusele uma into elandelayo yangempela ifika. Sebenza ngaphandle kokululama bese ukukhuphuka kwakho kuncipha nophansi lwakho lwehle, kuze kuthi ukuzola akube ukukhetha ongakwenza. Akusekho nje ethangeni.
UShawn Achor noMichelle Gielan, bebhalela lo mbhalo ofanayo, bakubeka ngokusobala: ukuqina akumayelana nokuthi ungabekezelela kangakanani, kumayelana nokuthi ushaja kahle kangakanani. Sivame ukuthatha ukuphumula njengomvuzo owutholayo emva kokuba umsebenzi wenziwe. Empeleni kuyingxenye yendlela umsebenzi owenziwa ngayo nhlobo.
Ukululama kubukeka kanjani ngempela
Ukululama yigama okulula ukulinqekezela kanti kunzima ukukwenza, ngokwengxenye ngoba iningi lethu licabanga ibhishi. Ukululama kwangempela kuncane futhi kuvame kakhulu kunalokho, futhi kufanele kwakhelwe emasontweni ajwayelekile, kungagcinelwa iholide elingafiki nhlobo.
Izinto ezimbalwa ezigcwalisa ithanga ngempela:
- Amakhefu angempela phakathi nosuku, hhayi angamanga. Ukushwiba ifoni yakho phakathi kwemihlangano akukhona ukululama, kuwuhlobo oluhlukile lokungenisa. Ukuhamba okufushane, imizuzu embalwa ubheke ngefasiteleni, imizuzu eyishumi ethule ngaphandle kwesikrini. Inhloso ukuvumela uhlelo lwakho ukuthi lwehle, ngendlela umsubathi ehla ngayo phakathi kwamaphuzu.
- Ukumisa okuqinile. Umsebenzi ongenamaphethelo umsebenzi ohlala uvuliwe kancane. Nquma ukuthi usuku luphela nini bese uvumela luphele. Umsebenzi uyanwebeka ugcwalise noma yisiphi isikhala osinikayo, ngakho ukuziqondisa kusemngceleni, hhayi emandleni engqondo.
- Ubuthongo obuthathwa njengengqalasizinda, hhayi njengento engabalulekile. Yilena into evamile kunazo zonke abantu abakhiqiza kakhulu abayidela ngokuthula, futhi yiyona enendleko efihlekile ejulile kunazo zonke. Abantu abakhatheleyo bangabantu abasabelayo. Awukwazi ukuqhuba uhlelo lwezinzwa oluzinzile ngesikweletu esiqhubekayo.
- Into eyodwa engahlangene nempumelelo. Into ongazami ukuba muhle kuyo. Ubuchopho budinga indawo engalinganiswa.
Akukho kulokhu okuwukuzitika. Kuwukugcina, ngendlela ongalungisa ngayo into obuyidinga ukuthi isebenze isikhathi eside. Abaholi abahlala isikhathi eside abasibo labo abathola indlela yokukudinga kancane. Kuyilabo abayeka ukuzizwa benecala ngokukuthatha.
Kukhona uhlobo oluthule lokululama olufanele ukuqanjwa nalo, futhi luphathelene nokunaka kunesikhathi sokuphumula. Inani elimangazayo lalokho okukhipha abantu amandla akuwona umsebenzi ngokwawo kodwa kuyinsalela, umhlangano osawuhlafuna emva kwehora, ingxoxo oqhubeka uyidlala kabusha. Ukufunda ukubeka into phansi, ukuvala ngempela ithebhu ekhanda lakho lapho usuka kuyo, kuyikhono lokululama ngokwalo. Abanye abantu bafinyelela lapho ngemizuzu embalwa yokuphefumula kancane. Abanye ngomkhuba obonisa ukuthi usuku luphelile, ukushintsha izingubo, ukuhamba uye ekhaya, umugqa oqinile phakathi komsebenzi nokunye kwempilo. Kungakhathaliseki indlela, umgomo uyafana. Awukwazi ukugcwalisa ithanga elisavuza.
Uma inkinga kungewena
Kunomkhawulo wokuthi kungakanani kwalokhu ongakulungisa uwedwa, futhi kubalulekile ukuthembeka ngakho, ngoba izeluleko zokuzisiza zingaphenduka ngokuthula zibe ukuzisola.
UChristina Maslach, isazi sengqondo sase-Berkeley esachitha umsebenzi wonke sifunda ukuphelelwa amandla, wenza iphuzu elilibeka ngenye indlela lonke lolu daba. Ukuphelelwa amandla, ocwaningweni lwakhe, kuvame ukuba ukungahambelani phakathi komuntu nomsebenzi wakhe ezindaweni eziyisithupha: umsebenzi, ukulawula, umvuzo, umphakathi, ubulungiswa, nezimiso. Uma umsebenzi ufuna okwengeziwe kunalokho okungalulameka, uma ungenalizwi ngokuthi wenziwa kanjani, uma umzamo ungananzelelwa, uma indawo izwakala inesizungu noma ingenabo ubulungiswa, noma uma ucelwa ukwenza okuphambene nalokho okukholelwayo, alikho izinga lokuzola komuntu elivala leso sikhala isikhathi eside.
Umusho wakhe ufanele ukugcinwa. Uma umbuzo kuphela esiwubuzayo uwukuthi "yini engalungile ngomuntu ophelelwe amandla," impendulo kuphela esizoyithola ukuzinakekela okwengeziwe. Ngezinye izikhathi impendulo eqotho ukuthi ikhishi lishisa kakhulu futhi lidinga ukwakhiwa kabusha, hhayi ukuthi umpheki kufanele afunde ukujuluka ngokuthula.
Kunoma ubani ohola abanye abantu, lokho kufika kabili. Awukwazi ukuzindla wedlule umsebenzi ophukile, futhi neqembu lakho angeke likwazi. Ingxenye yokuvikela ukuzinza kwakho isikhathi eside ukwakha uhlobo lwendawo engabapheki ngokuthula abantu abakuyo, kufaka nawe. Imingcele oyibonisayo iba imingcele abavunyelwe ukuyigcina. Uma uphendula i-imeyili phakathi kwamabili, iqembu lakho lifunda ukuthi phakathi kwamabili kudlaliwe, kungakhathaliseki ukuthi inqubomgomo yakho ithini. Abantu babuka okwenzayo kakhulu kunalokho okumemezelayo.
Kusho futhi ukuthembeka ngokuthi yimiphi imililo eyiqiniso. Ingcindezi eningi ekhandla amaqembu iyakhiqizwa, ukuphuthuma okuhlanganiswe nezinto ebezingalinda kalula, okuphathwa njengezimo eziphuthumayo ngoba othile ngenhla ekhathazekile. Enye yezinto ezivikela kakhulu umholi ozinzile ayenzayo ukwala ukudlulisela lokho kukhathazeka phansi komugqa. Ukumunca umkhosi wamanga ukuze ungasakazeki kubantu abanye abayishumi kuwumsebenzi wangempela, futhi kuluhlobo olugcina ithanga leqembu lonke lingaphelelwa ngokungenalutho.
Indlela ende yokukukala
Kusiza ukushintsha umbuzo owuphendulayo. Iningi lethu, ngaphandle kokukubona, luyalungiselela izinsuku ezingamashumi ayisishiyagalolunye ezizayo. Shaya inombolo, sinda ekwethulweni, dlula ekoteni. Lowo mkhawulokubona wenza ukusha ngamandla kubukeke kunengqondo, ngoba indleko ifika kamuva, kwinguqulo yakho ezwakala ikude.
Zama ukukala ngewashi elide. Hhayi "ngingadlula yini kuleli sonto" kodwa "bengingakwenza yini lokhu, ngalesi sivinini, iminyaka eyishumi." Kuwumbuzo ocacisayo. Imikhuba eminingi ezwakala inobuqhawe ubude bekota ibukeka ingananaki ubude beshumi leminyaka. Ubusuku bokungalali. Ukululama okweqiwe. Ukuziqhenya ngokungabuyeli emuva. Akukho kukho okusinda ekuhlangabezaneni nombono omude.
Abaholi abantu abahlala nabo, labo amaqembu abo enza umsebenzi wabo omuhle kunayo yonke futhi angabaleki ithuba lokuqala abalitholayo, cishe abasoze babe yilabo abasebenza beshisa kunabo bonke. Bavame ukuba ubukhona obuzinzile obabusekhona, obabusafinyeleleka, obabusengabo, emva kokuba abanomsindo sebesha baqhubekela phambili.
Uma usuvele usezingeni eliphansi
Okunye kwalokhu kungase kufike kuwe eduze kakhulu. Uma ufunda ngokukhathala nokungabaza nomuzwa ophelayo wokuthi umuhle emsebenzini wakho, futhi kuzwakala kungesona isexwayiso kodwa incazelo, lokho kufanele ukuthathwe ngokungqongqo esikhundleni sokuphusha uqhubeke.
Qala ngokuncane futhi qala manje. Vikela umngcele owodwa kuleli sonto uwugcine ngempela. Thola ubusuku obubodwa bangempela bokulala. Tshela umuntu oyedwa iqiniso ngokuthi ipuleti lakho ligcwele kangakanani, esikhundleni sokukumunca ngokuthula futhi. Futhi uma ubunzima sebudlulele ekukhatheleni baba yinto ecindezela umoya wakho, ubuthongo bakho, noma ikhono lakho lokunaka izinto owawuzinaka, khuluma nodokotela noma nomeluleki. Ukuphelelwa amandla nokudangala kungabukeka kufana ngaphakathi, futhi awudingi ukuba nguwe okuhlukanisayo. Ukucela usizo akusona isiphetho sokuba ozinzile. Yindlela abantu abazinzile abahlala ngayo bezinzile isikhathi eside ngokwanele ukuze kube nenjongo.
Umgomo bewungakaze ube ukungezwa lutho ngaphansi kwengcindezi. Ukuqhubeka umile, futhi usenguwe, isikhathi eside emva kokuba ingcindezi ifikile yahamba.
Imithombo
- World Health Organization, Burn-out an "occupational phenomenon": International Classification of Diseases
- Harvard Business Review, The Making of a Corporate Athlete (Jim Loehr and Tony Schwartz)
- Harvard Business Review, Resilience Is About How You Recharge, Not How You Endure (Shawn Achor and Michelle Gielan)
- UC Berkeley News, Burned out? Berkeley expert's book offers roadmap to a better workplace (Christina Maslach)