Ukuvikela Ukuthula Kwakho Ngenkathi Uhola

Kukhona ukukhathala okuthile okuvela ekuthwaleni abanye abantu. Akufani nosuku olude lomsebenzi onzima. Kusinda kakhulu, futhi kuthule kakhulu, futhi kukulandela ekhaya. Uphendula umlayezo ngo-10 ebusuku ngoba othile unovalo futhi awufuni ukuba alinde. Ungena emhlanganweni uzinzile ngoba igumbi likudinga uzinzile, nakuba isonto lakho siqu liwohloka. Umunca ukukhathazeka ukuze abantu abangaphansi kwakho baqhubeke besebenza. Sekufika uLwesihlanu ungaqiniseki ukuthi waya kuphi.

Uma noma yikuphi kwalokho kufinyelela, usuvele uyazi izindleko zokuhola. Ingxenye okungekho muntu okuxwayisa ngayo ukuthi izindleko zingokoqobo, ziyandiselana, futhi ngezakho ukuzilawula. Akekho ozayo ozokuzilawulela wena.

Lesi akusona isihloko esimayelana nokwenza okuncane noma ukukhathalela okuncane. Simayelana nokuhlala isikhathi eside. Abaholi abantu babo abachumayo ekuhambeni kwesikhathi cishe abasoze baba yilabo abasha ngokushisa okukhulu nesikhathi esifushane. Yilabo abafunda ukuvikela ukuthula kwabo ukuze kube sekukhona umuntu ngaphakathi kwendima.

Umsebenzi ofihliwe ngaphakathi komsebenzi

Okuningi okukhipha amandla omholi akubonakali, ngisho nakumholi. Abacwaningi ababili, uDina Denham Smith no-Alicia Grandey, bakuqamba kahle e-*Harvard Business Review*: abaholi benza umsinga ongapheli womsebenzi wemizwa. Ubonisa ukuzethemba ongakuzwa njalo. Uhlanganisa iqembu ngasohlelweni onokungabaza ngalo ngasese. Ubamba ubuso bakho buthule lapho izindaba zimbi. Konke lokho kulawula-umuzwa kungumsebenzi, futhi kusebenzisa okuthile, nakuba kungavezi nhlobo ekhalendeni noma ohlwini lokwenza.

Nasi isizathu sokuthi kungani lokho kubalulekile ekuthuleni kwakho. Lapho umzamo ungabonakali, awuwubali. Uhlela usuku lwakho njengokungathi into yodwa oyenzile bekungukuya emihlanganweni eyisithupha, kanti empeleni waphinda wahlala uzolile enkulumweni yokuxoshwa emsebenzini, wakhuluma nomuntu wamehlisa emngceleni, futhi wagwinya ukukhungatheka kwakho kabili. Bese uzibuza ukuthi kungani udilizwe yinani lomsebenzi elibukeka, ephepheni, likwazi ukulawuleka.

Isenzo sokuqala sokuzivikela ukubona nje umthwalo wangempela. Awubuthakathaka ngokukhathala. Wenze okungaphezu kwalokho ishejuli ekushoyo.

Yini ngempela ozivikela kuyo

INhlangano Yezempilo Yomhlaba ichaza ukuphelelwa amandla njengesifo esidalwa yingcindezi engapheli yasemsebenzini engalawuliwe kahle. Kuvela ngezindlela ezintathu: uzizwa ukhithekile futhi uze, uba ngongabazayo noma oqhelelene nomsebenzi obuwukhathalela, futhi uqala ukuzizwa sengathi awusenzi lutho kahle. Funda lolo hlu njengomholi bese ingozi isobala. Ngayinye yalezo zinto ezintathu ikwenza umbi entweni eyodwa indima eyifunayo, okuwukuvela njengomuntu ozinzile kwabanye.

Ingxenye elunya umjikelezo. Ngokuthi uphelelwe kakhulu, kuba nzima kakhulu ukubeka imikhawulo engakugcwalisa kabusha, ngakho unikela ngokwengeziwe, ube uze nakakhulu. Ukungabaza kuzwakala njengesivikelo. Empeleni kuyisibani sokuxwayisa sokuqala.

Ukubamba umugqa ngaphandle kokuba banda

Abaholi abaningi bayayenqaba imikhawulo ngoba bayidida nokungakhathali. Okuphambene kuyiqiniso. Imikhawulo yiyo ekuvumela ukuba uqhubeke ukhathala isikhathi eside. Embalwa emelana nengcindezi:

• Nquma ukuthi yini ephuthumayo ngempela, kusengaphambili. Izinto eziningi ezizwakala ziphuthuma ngo-9 ebusuku ziwuvalo lomunye umuntu oluboleka ntambama yakho. Khetha uhlu olufushane lwezinto ezingeke ngempela zilinde kuze kuse, indaba yokuphepha yangempela, isimo esiphuthumayo sangempela, bese uvumela okunye kulinde. Cishe yonke into ilinda kangcono kunalokho obungakucabanga.
• Vikela ukuma okukodwa okucacile osukwini lwakho. Khetha isikhathi ophuma ngaso emsebenzini bese uqonda ngempela, ngisho nobusuku obumbalwa ngesonto ukuze uqale. Iphuzu akulona ihora eliqondile. Kungukuthi kukhona udonga phakathi komsebenzi nenqubo yempilo yakho, ukuze ingqondo yakho ikwazi ngempela ukuphuma esakhiweni.
• Vumela abantu bahlale nokungakhululeki okuncane. Awudingi ukuxazulula konke ukukhathazeka ngomzuzwana okuvela ngawo. Lapho ushesha ukududuza yonke into ngokushesha, ufundisa iqembu ukukulethela yonke into ngokushesha. Ngezinye izikhathi isenzo esinomusa kunazo zonke sesizolile esithi "asikubuke lokhu kusasa."
• Yenqaba into, hhayi umuntu. "Angikwazi ukuthatha lokhu njengamanje" kugcina ubudlelwane bufudumele kuyilapho usavikela isikhathi sakho. Ungaba nesandla esivulekile futhi usaba nomkhawulo.
• Yeka ukuxolisa ngokuba ngumuntu. Uvunyelwe ukudinga ukuphumula, ukuba nosuku olubi, ukungatholakali ngawo wonke amahora. Umholi obonisa lokho wenza kuphephe kwabanye bonke ukuba bangabantu nabo.

Akukho kulokhu okudinga ukuba uqine kakhulu. Kudinga ukuba ucace kakhulu.

Ukuphumula kuyingxenye yomsebenzi, hhayi umvuzo wawo

Kukhona ucwaningo oluqinile ngendlela abantu abalulama ngayo ngempela engcindezini yasemsebenzini, olwakhelwe kakhulu emsebenzini kasosayikholoji uSabine Sonnentag. Okutholakele okukodwa kuyagqama: uhlobo olulodwa olunamandla kakhulu lokuphumula yilokho abacwaningi abakubiza ngokuhlukaniswa kwengqondo. Hhayi nje ukuphuma ewashini. Ukuphuma ngempela kukho ekhanda lakho, ungaphindaphindi umhlangano usemshinini wokugeza, ungalobi i-imeyili usebuthongweni. Izifundo zixhuma lokho kuqhelelana kwengqondo namandla amaningi nempilo engcono, ngokuthembeka okukhulu kunacishe nanoma yini enye oyenzayo emahoreni akho wokuphumula.

Kumholi, lena yingxenye okulula ukuyeqa futhi kubiza kakhulu ukuyilahla. Uma umzimba wakho usesofeni kodwa ingqondo yakho isesegumbini lempi, awululamanga. Umane washintsha izindawo. Ukuhlukaniswa kwangempela yikho okukubuyisela ukwahlulela kwakho, ukubekezela kwakho, nendawo yokuba nomusa ngoMsombuluko.

Izindlela ezimbalwa zokungena:

1. Yakha isiko elincane eliqeda usuku lomsebenzi, ngisho nemizuzu emihlanu, elitshela ubuchopho bakho ukuthi ishifthi seliphelile. Vala ilaptop, shintsha izingubo, uhambe uzungeze indawo. Isiginali sibaluleke kakhulu kunobukhulu bakho.
2. Beka ukunaka kwakho entweni ekumunca ngokugcwele, into engashiyi ndawo yokuba umsebenzi ungene. Umsebenzi awubalulekile kangako kunokuthi ukukhipha ngokuphelele kangakanani.
3. Gcina ingxenye eyodwa yempilo yakho umsebenzi ongakwazi nhlobo ukuyithinta. Ubudlelwane, umkhuba, indawo. Udinga ubuwena obukhona lapho isihloko singekho.

Futhi qaphela lokhu: lapho uthatha ukululama njengokubalulekile, unika lonke iqembu lakho imvume yokwenza okufanayo. Ucwaningo ngabaholi nokuphumula luqhubeka luthola ukuthi abantu bathatha izikhombo zabo ngaphezulu. Uma uphendula i-imeyili phakathi kwamabili, nabo bazokwenza njalo. Uma uphuma ngempela emsebenzini, bafunda ukuthi bavunyelwe.

Uma kungaphezu kwesikhathi esinzima

Kukhona umehluko phakathi kwekota elunya nento ejulile. Isikhathi esinzima siyasuka lapho ingcindezi isuka. Uma ukukhathala kukulandela ezimpelasontweni zakho nasesikhathini sakho sokuphumula, uma usungezwa lutho ngomsebenzi obuwuthanda, uma ungalali, uma uvalo selube ngobujwayelekile ngobusuku bangeSonto, lokho kufanele kuthathwe njengokubalulekile kunokuziphusha.

Awudingi ukulinda uze ube senkingeni ukuze uthole ukusekelwa. Udokotela, udokotela wengqondo, ngisho nomqeqeshi oke wakubona lokhu ngaphambili angakusiza uhlukanise okusuka esimweni nokudinga ukunakekelwa okwengeziwe. Abaholi babi ngokumangalisayo ekuceleni usizo abaluphana ngokukhululeka kwabanye bonke. Ukulufinyelela akusona ukwehluleka kwamandla. Kungukuhlakanipha okufanayo obungakufuna kunoma ngubani omholayo.

Ukuvikela ukuthula kwakho akusona isinyathelo esikude nomsebenzi. Yindlela ohlala ngayo umuhle ngokwanele, futhi ungumuntu ngokwanele, ukuqhubeka uwenza wenzela abantu abathembele kuwe.

Imithombo

• World Health Organization, Burn-out an "occupational phenomenon": International Classification of Diseases
• Harvard Business Review, The Emotional Labor of Being a Leader
• National Center for Biotechnology Information, Relationships between recovery experiences and well-being among younger and older teachers
• Spanish Journal of Psychology, Psychological Detachment from Work during Nonwork Time and Employee Well-Being: The Role of Leader's Detachment