Ukuqhubeka Ukhiqiza Ngezikhathi Ezinzima

Kukhona uhlobo oluthile losuku lomsebenzi olungahlangene nekhalenda. Ihlebo lokuxoshwa emsebenzini elingasuki. Ukuhlelwa kabusha okungekho ozokuchaza. Imakethe eguqukile, isabelomali esinqunyiwe, izindaba zasekhaya ongeke uyeke ukuzibheka. Uhlala phansi ukusebenza bese amahora eyavuza aphuma. Ufunda indima efanayo izikhathi ezine. Uphendula ama-imeyili alula bese ugwema anzima. Sekuhlwa ukhathele futhi awukho lutho oluqhubekele phambili.

Uma kunguwe lokho njengamanje, into yokuqala okufanele ishiwo ukuthi awuvilaphi futhi awehluleki. Ungumuntu ozama ukwenza umsebenzi ogxilile ngenkathi ingxenye yobuchopho bakho ihlola ingozi. Lezo zinto ezimbili ziyancintisana, futhi ngezikhathi ezinzima ukuhlola-ingozi kuvame ukunqoba. Uma usuqonda ukuthi kungani, indlela yokubuyela emsebenzini omuhle ibukeka ihlukile kunokuthi "zama kakhulu."

Ukuthi ingcindezi yenzani ngempela emkhiqizweni wakho

Ukucindezeleka akusiwo umuzwa kuphela. Kuyisimo somzimba wonke, futhi kwakhelwe ukuphazamisa khona kanye lolo hlobo lokucabanga okuhamba kancane, okucophelelayo umsebenzi wolwazi encike kuwo.

Uma ubuchopho bakho bufunda isimo njengesisongelayo, uhlelo lwakho lwezinzwa lomzwelo lunika izindlala zakho ze-adrenal isiginali ukuba zikhiphe i-adrenaline ne-cortisol. Ijubane lenhliziyo liyakhuphuka, ukunaka kuyancipha, amandla ashesha aye ekusabeleni okusheshayo. I-American Psychological Association ikuchaza njengokusabela okuphuthumayo komzimba, futhi kuhle kakhulu eziqubukweni ezifushane zengozi yangempela. Emva kokwethuka okujwayelekile, umzimba wakho ubuyela esimeni sawo sokuphumula futhi amakhemikhali ayaphela.

Inkinga esikhathini esinzima ukuthi ingozi ayilokothi icishe ngokugcwele. Ukukhathazeka kusekhona ekuseni. I-cortisol ihlala iphakeme, umjikelezo wokululama uyema, bese ugcina usebenzisa uhlelo oluphuthumayo amasonto emisebenzini engezona nhlobo ezokuphuthuma.

Leso simo sikhipha ngokuthula amakhono owadinga kakhulu emsebenzini:

• Ukugxila kuncipha kuye engozini. Ungabeka ukunaka okunamandla kunoma yini ekwesabisayo, futhi cishe kungabi khona embikweni ofanele ngoLwesine.
• Inkumbulo esebenzayo iyancipha. Ulahlekelwa yindawo yakho, ukhohlwe lokho umuntu asanda kukutshela khona, ungene egumbini bese uphenduka ize.
• Ubuyela emkhubeni. Ucwaningo ngokucindezeleka nokwenza izinqumo luthola ukuthi ingcindezi isisusa ezinketheni eziguqukayo, eziqondiswe emgomeni isisondeza emaphethinini amadala, azenzakalelayo, ngisho lapho isimo sesishintshile futhi lawo maphethini engasafaneleki.

Qaphela ukuthi leyo yokugcina isho ukuthini. Ngaphansi kokucindezeleka okuqhubekayo, awusebenzi nje kancane. Wenza iningi lezinqumo zakho ngokuzenzakalelayo, khona kanye lapho isimo sidinga kakhulu ukucabanga okusha. Lokho akulona iphutha lesimilo. Kuwuxhumo. Futhi kuwuxhumo ongasebenzisana nalo uma uyeka ukulwa nalo.

Yehlisa isakhelo ngamabomu

Umuzwa ngesikhathi esinzima ukuvula kabanzi, ukugcina iso elilodwa esithombeni sonke esisabekayo ngenkathi uzama ukusebenza. Kuzwakala kunesibopho. Empeleni kuyiyona nto egcina i-alamu ivuliwe.

Awukwazi ukudlula ngokucabanga ingozi umzimba wakho osasabela kuyo, kodwa ungashintsha lokho okucela kuwe uqobo. Isinyathelo esithembeke kakhulu ukwehlisa ngamabomu isakhelo sifike engxenyeni ongayithinta ngempela.

Ebhalela i-Harvard Business Review ngokuhola amaqembu ngokungaqiniseki, u-Amy Gallo ukhomba umqondo ofanayo: gxila kulokho ongakulawula bese wenza okuthile okuqinile ukusekela lokho nsuku zonke. Ukuthatha isinyathelo sangempela, noma singakanani, kungcono kunokubila ngaphakathi, kokubili ngomphumela nangendlela ozizwa ngayo. Ukwenza into eyodwa eqinile kutshela uhlelo lwakho lwezinzwa, ngokukholisayo ngaphezu kwanoma yikuphi ukukhuthaza, ukuthi awusiye ongenamandla lapha.

Ngakho lapho usuku luzwakala lusinda ngokungenakwenzeka, yiba muncane, hhayi mkhulu.

1. Sho into eyodwa. Hhayi umsebenzi wakho wonke. Hhayi ikota. Ucezu olulodwa lomsebenzi olubaluleke kunazo zonke ukube yilona lodwa oluqedile namuhla.
2. Lunciphise luze lube lokwenzeka ngokucishe kuhlaze. "Bhala uhlaka lwephrojekthi" kuba "bhala izihloko zezigaba ezintathu." Iphuzu ukuqala, ngoba ukuqala yingxenye ukucindezeleka okwenza kube nzima kunazo zonke.
3. Vikela isikhathi esifushane, sangempela sako. Imizuzu engamashumi amathathu kuya kwamashumi amahlanu ngomnyango ovaliwe nezaziso zicishiwe kwenza okwengeziwe kunantambama ehlakazekile, ephazanyisiwe.
4. Qeda okuthile okubonakalayo. Kuthumele, kuhambise, kufake uphawu lokuthi sekwenziwe. Into encane eqediwe isetha kabusha umuzwa wakho wokukwazi ukunyakaza nhlobo.

Lokhu akumayelana nokwehlisa amazinga akho. Kumayelana nokubuyisela ukwahlulela kwakho ngokukunika okuthile okuqinile ukukuluma. Ukunyakaza entweni encane kuvame ukuvula izinto ezinkulu ngemuva kwako.

Yakha isigqi esisinda isonto elibi

Amandla okuzimisela ayicebo elibi esikhathini esinzima, ngoba ukucindezeleka kudla yona kanye insiza obungayisebenzisa. Kungcono kakhulu ukwencika esigqini nasesakhweni, izinto eziqhubeka zisebenza lapho ukugqugquzeleka kwakho kungenzi njalo.

Ezimbalwa ezimayo ngaphansi kwengcindezi:

Qapha ukuqala kosuku lwakho. Ihora lokuqala libeka ithoni, futhi kubantu abaningi yihora elinokucaca okukhulu. Uma uliqala ngokuskrola izindaba ezethusayo noma i-Slack yenkampani, uchitha ukugxila kwakho okungcono ondla i-alamu. Zama ukunika leso sikhathi sokuqala kucezu olulodwa lomsebenzi wangempela ngaphambi kokuba umhlaba uthole ithuba lokukhuluma.

Sebenza ngezikhathi ezifushane, eziqotho. Ukuzama ukugaya amahora ngokuqhubekayo, bese untweza, kubi kunemijaho embalwa egxilile enamakhefu angempela phakathi kwayo. Ikhefu langempela lisho ukusuka, hhayi ukushintshela kwesinye isikrini.

Nyakazisa umzimba wakho, ngisho kancane. Ukuhamba okufushane, imizuzu embalwa yokuphefumula kancane, ukwelula phakathi kwezingcingo. Lokhu akusiyo into enhle nje yempilo. Ukuphefumula ngaphandle okude, okuhamba kancane nemizuzu embalwa yokunyakaza kusiza ngempela umzimba wakho wehle ekusabeleni kokucindezeleka, okuyilokho okukhulula ukucabanga kwakho futhi.

Vikela ubuthongo njengokungathi buyingxenye yomsebenzi. Buyingxenye. Ubuchopho obukhathele bulahlekelwa ukugxila nesineke ngokushesha, futhi ubusuku obubi benza ukucindezeleka kosuku olulandelayo kushaye kabuhlungu. Uma konke kuzwakala kuphuthuma, ubuthongo ngokuvamile buyinto yokuqala edelelwayo futhi yinto embi kunazo zonke ukuyilahlekelwa.

Akukho kulezi okumangalisayo. Yilona iphuzu. Imikhuba ekuhambisa esikhathini esinzima mincane, ephindaphindekayo, futhi iyabhorisa, okuyiyona kanye nto ezisindisa isonto lapho kungekho okuzwakala kukuhle.

Qaphela ugibe lomsebenzi-wokuzimatasisa

Kukhona uhlobo lomkhiqizo oluzwakala njengokusebenza kanti akunjalo. Ukucindezeleka kuhle kakhulu ekuluvezeni.

Uma umsebenzi wangempela uzwakala mkhulu kakhulu ukubhekana nawo, ubuchopho bufinyelela emisebenzini elula nezolisa kancane. Uhlela kabusha ifayela. Uphendula imilayezo emincane engamashumi amabili. Uya emhlanganweni obungawuyekile. Ulola isilayidi okungekho okubuze ngaso. Sekuhlwa ukhathele futhi umatasa kanti awuthintanga cishe lutho olwenza isimo sakho luqhubekele phambili ngempela. Lokho akusiwo ukuvilapha. Kuwukugwema okugqokiswe njengomzamo, futhi ngaphansi kwengcindezi kuvamile kakhulu, ngoba umsebenzi-wokuzimatasisa unika uhlelo lwakho lwezinzwa olwethukile impumuzo yokwenza okuthile ngaphandle kokungakhululeki kokwenza into enzima.

Isixazululo akusiwo ukuzihlazisa. Ukuqaphela iphethini bese uqondisa kabusha ngobumnene. Umbuzo olula uyasiza: uma benginele ngaqeda into eyodwa namuhla, ngabe kungaba yilena? Uma impendulo eqotho ithi cha, lokho kuwuphawu lokuthi ungase ucashe emsebenzini olula. Akudingeki uyeke imisebenzi emincane. Qiniseka nje ukuthi into eyodwa ebalulekile ithola isikhathi sakho esingcono kuqala, ngaphambi kokuba umsebenzi-wokuzimatasisa uthole ithuba lokuwudla.

Uphawu lwesibili ukunyakaza okungapheli ngaphandle kwezinqumo. Uma uvuselela, ubheka, futhi usabela usuku lonke kodwa ungakhethi ngempela lutho noma uqede lutho, cishe ubambeke ebhulohweni lokucindezeleka kunokusebenza uludlule. Indlela yokuphuma cishe njalo ukuma, ukhethe isenzo esisodwa esilandelayo esiqinile, wenze lokho kuphela.

Lawula nokungenayo kuwe

Iningi leseluleko somkhiqizo limayelana nalokho okukhiqizayo. Ngesikhathi esinzima, into enkulu engaguqula izinto ngokuvamile yilokho okungenisayo ngaphakathi.

I-alamu emzimbeni wakho yondliwa ulwazi. Ukuvuselela ngakunye kwezindaba, ingxoxo yeqembu ekhathazekile ngayinye, ukuqagela ngakunye kokuthi "ngabe uzwile" kugcina ingozi imisha ne-cortisol igeleza. Ungenza konke kahle ngekhalenda lakho kodwa usangaqedi lutho uma uphinda uvusa ukusabela kokucindezeleka njalo emizuzwini eyishumi nanhlanu. Ukuvikela ukunaka kwakho ekuconselweni okungapheli kokukhathazeka kuyingxenye yomsebenzi, hhayi into ekuphazamisayo kuwo.

Lokhu akusho ukumbela ikhanda lakho. Kusho ukuhlosa:

• Beka izikhathi ezimbalwa ngosuku zokubheka izindaba noma amahlebezi, uhlale ngaphandle kwako esikhathini esisele. Nquma ukuthi uzobheka nini, kunokukuvumela ukuba kukubuke usuku lonke.
• Cima izaziso ezikhona kuphela ukukudonsela emuva ku-alamu. Ungahlala ufinyeleleka kokuphuthuma ngempela ngaphandle kokuba uphazanyiswe yiyo yonke into.
• Qaphela ukuthi yibaphi abantu abakushiya uphakeme kakhulu nabakushiya uzinze kakhulu, bese ulungisa ukuthi uhlala kangakanani kubo ngamunye. Ukukhathazeka kuyathelelana, ngendlela efanayo nokuzola.

Inhloso ukuyeka ukuthela uphethroli emlilweni ngenkathi uzama ukusebenza eduze nawo. Uma okungenayo kuzinza, ukugxila kuyabuya ngokwako ngaphezu kwalokho obungakulindela.

Uma abantu bebheka kuwe

Uma uhola abanye, isimo sakho siyeka ukuba yindaba eyimfihlo, ngoba ingcindezi iyathelelana. Iqembu liyakufunda. Uma uhlukene futhi uhlakazekile, lokho kuyasakazeka. Uma uzinzile, nalokho kuyasakazeka.

Into ewusizo kakhulu ongayinika iqembu elicindezelekile ngokuvamile akusiyo injabulo mbumbulu. Yisakhelo esincane, esicacile. U-Hougaard, u-Carter, no-Stembridge, bebhalela i-Harvard Business Review ngokuhola ngezikhathi ezinzima, bakhomba ekuvulelekeni okunendaba, ukwethembeka ngalokho okunzima ngenkathi uhlala ugxilile ngokwanele ukuze abantu bakwazi ukuboleka ukuzinza kwakho. Ukuzenza sengathi konke kulungile kufundwa njengokungaxhumani. Ukwenza inhlekelele kunika ukwethuka kwakho kuwo wonke umuntu. Kukhona indlela ephakathi, futhi yileyo okufanele uyihlose.

Izinto ezimbalwa ezisiza ngempela iqembu ukuqhubeka lisebenza lapho izikhathi zinzima:

• Sho lokho okwaziwa ngempela, uvume okungaziwa. Ukungaqiniseki kuyakhathaza ngokwengxenye ngoba abantu bagcwalisa ukuthula ngezimo ezimbi kunazo zonke. Okusobala nje kokuthi "nakhu engikwaziyo, nakhu engingakwazi, nakhu lapho ngizokwazi khona okwengeziwe" kwehlisa izinga.
• Nciphisa umgomo. Siza abantu babone into eyodwa noma ezimbili ezibaluleke kunazo zonke njengamanje, ukuze bangazami ukuthwala wonke umthwalo wesimo esingazinzile ngenkathi besebenza.
• Yenza ukunqoba okuncane kubonakale. Uma umphumela omkhulu ungaqinisekile, ukugubha inqubekela phambili eqinile kunika abantu okuthile okuqinile abangama kukho.
• Vikela ukugxila kwabo. Imihlangano emincane yangomzuzu wokugcina, izinto ezibalulekile ezicacile, nokuvikela kwangempela emsindweni kubaluleke kakhulu kunomunye umyalezo ogqugquzelayo.

Akudingeki ube nezimpendulo. Kakhulu udinga ukuba yindawo ezothile, eqotho abantu abangama kuyo ngenkathi bethola ukusimama kwabo.

Uma umkhiqizo ungeyona inkinga yangempela

Ngezinye izikhathi inkinga ayisiyo indlela yakho yokusebenza nhlobo. Kukhona umehluko phakathi kwesikhathi esinzima, esicindezelayo nokuthile okusinda kakhulu okungeke kulungiswe yinoma yikuphi ukuhlelwa kwesikhathi.

Naka uma ukuborhana kungasuki. Uma ubungakwazi ukugxilisa ingqondo noma ukwenza okuningi amasonto, uma wesaba umsebenzi ngendlela engena ebuthongweni bakho, emzimbeni wakho, noma kubantu obathandayo, uma uzizwa uphelelwe yithemba njalo noma udumele, lokho kufanele ukuphathe njengendaba yezempilo, hhayi inkinga yesiyalo. Ukucindezeleka okungapheli kukhipha inani langempela emzimbeni nasengqondweni, futhi ukukusunduza kakhulu kuvame ukwenza izinto zibe zimbi.

Ukufinyelela usizo yisinyathelo esiqinile lapha, hhayi esibuthakathaka. Khuluma nodokotela wakho noma udokotela wengqondo. Tshela umuntu othembekile ukuthi kwenzekani ngempela kunokukuthwala wedwa. Uma indawo yomsebenzi inalo, uhlelo lokusiza izisebenzi lungaba isinyathelo sokuqala esithule, esiyimfihlo. Futhi uma izinto zike zizwakale zingaphezu kwalokho ongakuthwala, sicela uthinte ucingo lwesimo esibucayi kunokukulinda kudlule wewedwa.

Umgomo esikhathini esinzima awukaze ube ukwenza sengathi akukho lutho olungalungile. Ukuqhubeka wenza umsebenzi obalulekile kuwe ngesivinini umzimba wakho ongasikhulekela ngempela, nokwazi umehluko phakathi kwesonto elinzima nophawu lokuthi udinga usizo olwengeziwe. Kwenze kahle lokho bese umsebenzi, nawe, nisamile lapho isikhathi siguquka.

Imithombo

• American Psychological Association, Stress effects on the body
• Harvard Business Review, How to Keep Your Team Focused and Productive During Uncertain Times
• Harvard Business Review, 3 Strategies for Leading Through Difficult Times
• National Center for Biotechnology Information, Stress and Decision Making: Effects on Valuation, Learning, and Risk-taking