Amathiphu asheshayo
- Kusho ngokuzwakalayo kumuntu.
- Buyisela into eyodwa oyilahlile.
- Thatha ukululama ngaphandle kokubheka imilayezo phakathi.
Ukusha kwamandla kulula ukukubona kwabanye abantu kanti cishe akwenzeki ukukubona kuwe. Uyaqaphela lapho ozakwenu ethula, eyeka ukuveza imibono, eqala ukuphendula konke ngokunyakazisa amahlombe okukhathele. Empilweni yakho lokhu kwehla okufanayo kuzwakala kungenani kunesikhathi eside sokuba matasa. Awuhlakazeki. Ukhathele nje. Uzophumula uma le kota iphela, uma ukwethulwa sekuhambile, uma izinto sezizothile.
Azizothi. Yilona ugibe.
Abantu abasengozini enkulu yalokhu bavame ukuba yilabo abanonembeza, labo abaqhubeka bevela futhi bemunca okuningi. Uma uwuhlobo lomuntu ofunda isihloko ngokubona ukusha kwamandla, cishe futhi uwuhlobo oludabula phakathi kwako. Ngakho lokhu kufanele ukwenze kancane futhi ngokwethembeka, ngenkathi usenendawo yokwenza okuthile.
Ukuthi ukusha kwamandla kuyini ngempela
Kuyasiza ukwazi ukuthi ukusha kwamandla kunesimo sangempela, esivunyelwene ngaso. Akulona nje igama elimangalisayo lokukhathala. Ngo-2019 i-World Health Organization yakuchaza ngokusemthethweni ekuhlukanisweni kwazo izifo njengesifo esibangelwa ukucindezeleka okungapheli kwasemsebenzini okungalawulwanga kahle. Okubalulekile, bakuxhuma ngokuqondile empilweni yakho yomsebenzi, hhayi wonke umuntu wakho, futhi bacophelela ukusho ukuthi akusona isifo sezokwelapha. Kuyiphethini ebonakalayo.
Leyo phethini inezingxenye ezintathu, ezaqale zaklanywa isazi sengqondo u-Christina Maslach, ocwaninge ukusha kwamandla kusukela ngeminyaka yawo-1970 futhi wakha isilinganiso saso esisetshenziswa kakhulu. Lezi zimpawu ezintathu zihamba ndawonye:
- Ukukhathala. Hhayi ukukhathala okuhle kosuku lomsebenzi onzima, kodwa ukuphelelwa obuthongo obungabonakali bukuthinta. Uvuka usuphelelwe kakade.
- Ukudelela nokuqhelelana. Uqala ukuzihoxisa emsebenzini nakubantu abakuwo. Izinto obuvame ukuzikhathalela zizwakala zingenasidingo. Wenza izinto ngokuqhubeka nje.
- Umuzwa wokungabe usakhona kukho. Ukungabaza okunwabuzelayo ngekhono lakho, umuzwa wokuthi akukho okwenzayo okufika kahle, ngisho lapho umsebenzi ulungile ngempela.
Ungaba sezingeni eliphezulu kwenye yalezi isikhashana usaphila kahle. Yilapho zontathu zizinza ndawonye lapho ubheka khona ukusha kwamandla kunesikhathi esinzima nje.
Izimpawu ozozibheka kuwe
Izimpawu zokuqala zithule kunalezo zasencwadini, futhi zivame ukuvela emzimbeni wakho nasekuziphatheni kwakho ngaphambi kokuba uzisho ngokuzwakalayo. Ezimbalwa ezifanele ukuthathwa ngokungathi sína:
Ucasuka kakhulu kunokwejwayelekile, futhi ngezinto ezincane. Isineke obuvame ukuba naso somhlangano ongahlelekile noma i-imeyili edinga okuningi simane siphelile.
Umsebenzi obukade uzwakala unencazelo manje uzwakala njengohlu. Usengawenza. Awukwazi nje ukuwuzwa.
Ukhathele ngendlela ukuphumula okungayilungisi. Uthatha impelasonto, ulale kudlule isikhathi, kodwa uMsombuluko ufike usinda njengasekuqaleni.
Imisebenzi emincane izwakala inzima ngokweqile. Ukuphendula umyalezo owodwa kuhlala ohlwini lwakho lokwenza izinsuku ezintathu, hhayi ngoba uvilapha kodwa ngoba ithange lingenalutho.
Usuyekile ngokuthula ukwenza izinto ezikugcwalisa. Ukuhamba, i-gym, abangane, into oyenza ngokuzithokozisa, isidlo sasemini kude nedeski lakho. Ngayinye yaphuma, futhi awukaziqaphelanga zihamba.
Usebenzisa okwengeziwe kokuthile ukwehlisa ubunzima, isiphuzo esengeziwe, ukuskrola okwengeziwe, ushukela owengeziwe, ukudumaza okwengeziwe.
Wesaba uMsombuluko sekuseNtathakusa ntambama, njalo ngesonto, hhayi kuphela lawo anzima.
Akukho kulezi ngokwako okusho ukuthi uyasha amandla. Abantu banezikhathi ezimbi. Into ozoyibheka iqoqo nesikhathi. Uma eziningi zalezi bezineqiniso amasonto kunezinsuku, futhi ziya ziba mbi kunokwehla, yilelo iphawu. Isiqondiso se-Mayo Clinic ngokusha kwamandla emsebenzini sikhomba uhlobo olufanayo lokuzihlola, futhi sengeza umbuzo owusizo ophuma esiswini: ngabe usudelela noma ugxeka emsebenzini ngendlela engafani nawe, futhi ngabe uyazidonsa ungene bese ulwela ukuqala uma usulapho?
Kungani kunzima kangaka ukukubamba esibukweni
Kukhona izizathu ezinhle zokuthi uwena wokugcina ukwazi.
Ukwehla kwenzeka kancane kancane. Ukusha kwamandla akufiki, kuyaqongelela, futhi uzivumelanisa nesimo esisha ngasinye kalula kangangokuthi ulahlekelwa yisisekelo sakho. Ukhohlwa ukuthi ubuvame ukuba namandla enzelani.
Isiko livame ukuklomelisa izigaba zokuqala. Ukusebenza ngokweqile okwandulela ukusha kwamandla kubukeka, ngaphandle, njengokuzinikela. Uyanconywa ngemikhuba kanye ekucothulayo.
Bese kukhona ukuzisola. Abantu abaningi abanokusha kwamandla bacabanga ukuthi kuwukwehluleka komuntu siqu, ukuthi abaqinile ngokwanele noma abahlelekile ngokwanele. Umcwaningi wokusha kwamandla u-Kandi Wiens, ebhala ku-Harvard Business Review, uphikisana kanzima nalokhu. Indlela yakhe yokukubeka iqondile futhi ifanele ukubanjwa: ukusha kwamandla kuvame ukumayelana nomsebenzi, hhayi iphutha kuwe. Ukusha kwamandla kuvame ukuba uphawu ngezimo osebenza kuzo, hhayi isinqumo ngesimilo sakho. Lokho kubuka kabusha kubalulekile, ngoba ihlazo ligcina abantu bebambekile futhi bethule, futhi indlela yokuphuma ekusheni kwamandla iqala ngokukwazi ukukubuka ngokusobala.
Okumele ukwenze uma usukuqambile
Ukuqaphela yingxenye enkulu yempi, kodwa akusiyo yonke. Izinyathelo ezimbalwa ezisiza ngempela, cishe ngokulandelana:
- Kusho kumuntu oyedwa. Ngokuzwakalayo, kumuntu omthembayo. Ukukusho komunye umuntu kwephula umlingo oyimfihlo wokuthi "ngiright, ngimatasa nje" futhi kuvame ukuba yisikhathi sokuqala uzwa ngempela ukuthi sekube kubi kangakanani.
- Thola umthombo wangempela. Ukusha kwamandla kukhula kusuka ezimeni ezithile, ngokuvamile ingxube yomsebenzi omningi kakhulu, ukulawula okuncane kakhulu kwendlela owenza ngayo, ukungabi nabulungiswa, umphakathi obuthakathaka, noma ukungqubuzana phakathi komsebenzi nezimiso zakho. Cacisa ukuthi yiliphi lalezi elondla okwakho. Ukukhathala okungacacile kunzima ukukulungisa. Imbangela eqanjiwe ikunika okuthile ongenza ngako.
- Buyisela into eyodwa oyilahlile. Khetha into eyodwa ebivame ukukugcwalisa bese uyibuyisela, ngamabomu, kuleli sonto. Ukuhamba okukodwa. Isidlo sasemini esisodwa kude nesikrini. Awuzami ukuvuselela impilo yakho yonke. Uzikhombisa ukuthi ithange lingagcwaliswa futhi.
- Buyisela ukulawula okuncane. Ukulawula kungenye yezivikeli eziqine kunazo zonke ekusheni kwamandla. Thola ikhona elilodwa lomsebenzi wakho lapho ungakwazi ukunquma indlela, isikhathi, noma u-cha. Ngisho nokukhethwa okuncane okubuyisiwe kuyasiza.
- Vikela ukululama, hhayi ukuphumula kuphela. Usuku lokuphumula lapho usabheka imilayezo phakathi akusikho ukululama. Ukululama kwangempela kusho ukunqamuka ngempela isikhathi eside ngokwanele ukuze uhlelo lwakho lwehle. Vikela okungenani ingxenye yako ngamandla.
Uma uphatha abantu, kukhona ungqimba lwesibili lapha. Ukusha kwamandla kwakho akuhlali kungokwakho kuphela. Umholi ophelelwe amandla, odelelayo ubeka izinga kuwo wonke umuntu ongezansi, futhi amaqembu afunda isimo somphathi wawo ngaphezu kwamazwi akhe. Ukukubamba kuwe kusenesikhathi kuyingxenye yokubanakekela nabo.
Ukuthi nini ungenise usizo olwengeziwe
Ukuzazi nezinguquko ezimbalwa kwanele kubantu abaningi abakubamba lokhu kusenesikhathi. Ngezinye izikhathi akwanele, futhi lokho akusikho ukwehluleka kwamandla okuzimisela.
Uma ukukhathala nokuthulisa sekuthathe izinyanga, uma ulahlekelwe uthando lwezinto ezingaphezu kakhulu komsebenzi, uma ubuthongo bakho noma ukudla kwakho sekuguqukile, uma uzizwa uphelelwe yithemba, noma uma ukudumaza sekuqale ukukukhathaza, lokho kudlula ukusha kwamandla okuvamile. Ukusha kwamandla nokudangala kungabukeka kufana ngaphakathi futhi kwesinye isikhathi kuyagqagqana, futhi akuyona into ongayixazulula wedwa. Udokotela noma udokotela wengqondo angakusiza ukhombe umehluko futhi uthole ukuthi udingani ngempela. Ukufinyelela usizo akukona ukwenza okweqile. Kuyinto efanayo obungatshela umngane osesimeni sakho ukuthi ayenze.
Izindaba ezinhle ezithule ukuthi ukusha kwamandla, uma kubanjwe futhi kuqanjwe, kuyinto ongabuya kuyo. Ingxenye enzima ukuvumela ukuthi uzibonele ngenkathi kusenesikhathi sokwenza okuthile. Usanda kukwenza.
Imithombo
- World Health Organization, Burn-out an "occupational phenomenon": International Classification of Diseases
- American Psychological Association, Christina Maslach: The pioneer behind burnout research
- Mayo Clinic, Job burnout: How to spot it and take action
- Harvard Business Review, Your Burnout Is Trying to Tell You Something