Amathiphu asheshayo
- Qamba okusengozini kanye, bese uyayeka.
- Phefumula kanye ngokuzinzile ngaphambi kokungena egumbini.
- Bonga noma ubani ophakamisa izindaba ezimbi kusenesikhathi.
Umgomo usengozini. Uyakuzwa kuwohloka. Ngakho wenza into ezwakala njengobuholi: ukhuphula ukushisa. Imikhawulo yesikhathi eqinile, ukubheka okwengeziwe, iphimbo elibukhali emhlanganweni, umyalezo ocacile wokuthi lokhu kubalulekile futhi abantu kungcono balethe. Kuzwakala kunqumile. Kuzwakala njengokukhathalela umphumela.
Isikhathi esiningi, kusebenza ngokuthulile kumelene nawe.
Akukhona ukuthi ingcindezi ayilokothi isize. Ukuqhuma okufushane kwengcindezi kungabalola nakanjani abantu, kugxilise igumbi, kwenze into emile inyakaze. Inkinga yilokho okwenzeka uma lokho kuqhuma sekuba yisimo esijwayelekile. Uma ingcindezi iyisilungiselelo esiyisisekelo, iqala ukudla kanye lezo zinto ezikhiqiza imiphumela emihle: ukucabanga okucacile, ulwazi oluqotho, nabantu abangakushiyi. Ugcina usuhwebelana ikota elandelayo ngale ntambama.
Ijika lengcindezi linesiqongo, futhi ungawa kulo
Kukhona okutholakele okudala, okujwayelekile kokuthi ingcindezi ethile ithuthukisa ukusebenza kanti eningi kakhulu iyakucekela phansi. Cabanga u-U ophenduke wabheka phansi. Ngezansi kwesobunxele, kungekho lutho olusengozini, abantu bayazihambela. Njengoba okusengozini kukhuphuka, ukusebenza kuyakhwela. Kukhona indawo emnandi eduze nesiqongo lapho ukunaka kubukhali khona namandla ephezulu. Bese ijika liyehla. Ngale kwephuzu elithile, ingcindezi eyengeziwe yenza ukusebenza kube kubi, hhayi kungcono.
Izindawo eziningi zomsebenzi ezinengcindezi zihlezi ohlangothini olungalungile lwaleso siqongo futhi zicindezela ngendlela engalungile. Umholi uzwa ukwehla kwemiphumela awufunde njengesizathu sokusebenzisa ingcindezi eyengeziwe, okucindezela iqembu lehle kakhulu emthambekeni, okukhiqiza ukwehla okubi kakhulu, okubukeka kufakazela ingcindezi eyengeziwe nakakhulu. Kungumjikelezo ozwakala njengesiyalo ngaphakathi futhi obukeka njengephutha elenzeka ngokuhamba kancane ngaphandle.
I-Harvard Business Review yakubeka ngokucacile embhalweni wango-2026 mayelana nabaholi nengcindezi: ingcindezi ingalola ukusebenza isikhashana, kodwa abaholi abenza kahle ngokuhamba kwesikhathi yilabo abaqonda ukusabela kwabo siqu futhi bandise ububanzi bezimpendulo zabo esikhundleni sokumane bacindezele kakhulu. "Isikhashana" igama elibalulekile. Ukucindezela okufushane, okunemingcele kuyithuluzi langempela. Ukugaya okungapheli kungokunye.
Ingcindezi ikwenzani ebuchosheni obethembayo
Nansi indlela okusebenza ngayo, ngamazwi acacile.
Uma umuntu ezizwa esengozini ngempela, umzimba ugcwala ikhemistri yengcindezi kanti ingxenye esheshayo, esabelayo yobuchopho ithatha izintambo. Ingxenye ehamba kancane, ecabangisisayo, ingxenye oyidinga ngempela ekwahluleleni, ekuhleleni, nasekukaleni izinketho, iba thule kakhulu. Esimweni esiphuthumayo sangempela lokho kuyisipho. Emsebenzini wolwazi, kuyintela. Umsebenzi owufunayo udinga kanye umsebenzi wobuchopho ingcindezi eqhubekayo eyehlisayo.
Akuyona inkinga yesikhathi somdlandla kuphela. Ucwaningo lwezikhulu zebhizinisi luthole ukuthi labo abaphethe ingcindezi engapheli benza amaphutha amaningi futhi bephuza emisebenzini yengqondo enzima, kanti imizimba yabo yayiyekile ukusabela ngokuvamile ezinselelweni ezintsha, sengathi isexwayiso besikhala isikhathi eside kangangokuthi besesigugile. Laba bekungochwepheshe abanolwazi. Ingcindezi yabo yayingabenzi baqine. Yayibenza bebe babi ngokulinganisekayo emsebenzini wengqondo imisebenzi yabo eyayincike kuwo.
Kwelule lokho umzimba uthumela i-akhawunti. I-Cleveland Clinic ichaza ingcindezi engapheli njengokuguga nokuhluleka okuqhubekayo, ngokuqhutshwa okuqhubekayo kokusabela kwengcindezi okuphelela kukho konke kusukela ezinkingeni zobuthongo kuya esifweni senhliziyo. Iqembu elisebenza lishisa unyaka wonke akulona iqembu elibunjiwe. Yiqembu eliphelile amandla, ngisho noma ideshibhodi ingakayifiki.
Ukuphuthuma nengcindezi akufani
Yilo mehluko okhubekisa abaholi abanezinhloso ezinhle, ngakho kufanele sicacise.
Ukuphuthuma kumayelana nomsebenzi. Kungukubona okucacile ukuthi into ibalulekile futhi ibalulekile ngokushesha, kanye nomfutho oyabelwanayo wokuyihlangabeza. Ukuphuthuma kungazola. Iqembu labahlinzi esimweni esibucayi liphuthuma kakhulu futhi lithule ngokuxakayo, ngoba ukwethuka kungabulala umuntu futhi wonke umuntu uyakwazi.
Ingcindezi, ngomqondo olimazayo, imayelana nomuntu. Yisisongo esinanyathiselwe ekuphuthumeni: letha noma kuzoba nemiphumela kuwe. Lowo mendlalo owengeziwe yilokho okuphendula ubuchopho busuka ekuxazululeni izinkinga buye ekuzivikeleni. Umsebenzi awushintshanga. Ukwesaba kushintshile.
Isizathu sokuthi lokhu kubaluleke ukuthi ungaba nakho konke ukuphuthuma okufunayo ngaphandle kwengcindezi. Ungasho ukuthi "lokhu kunzima, kufanele kuphele ngoLwesine, futhi ngiyazi singakwenza" esikhundleni sokuthi "lokhu kufanele kuphele ngoLwesine futhi angifuni ukuzwa izaba." Umkhawulo wesikhathi ofanayo. Okusengozini okufanayo. Omunye walezo zisho ushiya ubuchopho obucabangayo busebenza. Omunye uyabuvala bese ubucela ukuba busebenze. Abaholi abadida lokhu kokubili bakholelwa ukuthi bayafuna kanti ikakhulukazi bamane bayethusa, futhi bavame ukumangala ngempela uma iqembu elethukile lisebenza kabi.
Ukwesaba kuyabiza, futhi kufihla i-akhawunti
Izindleko ezinobuqili kakhulu zegumbi elinengcindezi ephezulu yilokho ezikwenza olwazini.
Uma abantu besaba indlela ozosabela ngayo, bayeka ukukutshela izinto. Hhayi izinto ezisobala. Izinto zokuqala, ezingaqinisekile, ezingakapheli, ezithi "ngicabanga ukuthi le nombolo ingase ingalungi," ezithi "angiqiniseki ukuthi singafinyelela kulelo langa," ezithi "le ndlela inephutha engingakwazi ukulichaza ngokugcwele okwamanje." Yizo kanye izimpawu ezikuvumela ukulungisa inkinga ngenkathi isencane futhi ishibhile. Ingcindezi iqeqesha abantu ukuba bahlale phezu kwazo zize zibe zinkulu futhi zibize.
U-Amy Edmondson e-Harvard wakha umsebenzi wempilo yakhe efunda lokhu. Igama lakhe lesithako esingekho ukuphepha kwengqondo: umuzwa oyabelwanayo wokuthi ungakhuluma ngombuzo, ukukhathazeka, noma iphutha ngaphandle kokujeziswa ngakho. Ocwaningweni lwakhe, amaqembu anokuphepha okwengeziwe afunda ngokushesha, aveza izinkinga kusenesikhathi, futhi asebenza kangcono, ngoba ukuphepha kwavumela ukufunda ukuba kwenzeke ngempela. Iqembu eliqhutshwa ukwesaba libukeka lizolile ngaphandle, konke lokho kukhathazeka okungaphakanyisiwe. Lehluleka ngokuthulile lapho ungakwazi ukubona.
Yile ngxenye abaholi abayeqa kaningi kakhulu. Iqembu elinengcindezi ngokuvamile alimemezeli ukuthi liyaphuka. Limane lithule. Izindaba ezimbi ziyeka ukufika. Uphambanisa ukuthula njengokuthi izinto zihamba kahle, kuze kuze into efika wonke umuntu obekwazi ngayo kodwa kungekho oyishilo.
Umholi ozolile akutholayo ngempela
Beka umholi ozinzile eceleni kophethe ingcindezi ephezulu bese umehluko awukhona ubuthambo. Yimiphumela, ngewashi elide.
- Ulwazi olungcono, ngokushesha. Uma abantu bengazilungiseleli ukusabela kwakho, bakulethela isexwayiso sokuqala esikhundleni sokuhlolwa kwesidumbu. Uthola ukuqondisa ngenkathi ukuqondisa kusabalulekile.
- Izinqumo ezibukhali, kuhlanganise nezakho. Ukuzola kugcina ukucabanga kwakho okucabangisisayo kusebenza uma isimo sinzima kakhulu. Kugcina nokweqembu kusebenza. Ukwahlulela kweqembu lonke kuhlala kutholakala kanye lapho ukudinga konke.
- Abantu abasalayo. Ithalente lishiya abaphathi abanengcindezi enkulu, futhi ngokuvamile lihamba nolwazi lwenhlangano. Ukuzinza kungenye yamathuluzi okugcina abasebenzi angahlonishwa ngokwanele akhona.
- Umzamo ohlalayo. Iqembu elingasebenzi nge-adrenaline lingaqhubeka. Iqembu elishisayo likhiqiza inyanga enhle bese kuba nomgodi.
Akukho kulokhu okuyimvume yokuthamba ngamazinga. U-Edmondson usho ngokusobala ukuthi ukuphepha ngaphandle kwezinto ezilindelekile eziphezulu kumane kukhiqize iqembu elikhululekile elinganqobi okuningi. Inhlanganisela oyifunayo amazinga aphezulu abanjwe ngendlela ezinzile, ephephile. Ukufuna nokuzola akuphambene. Abaholi abangcono kakhulu bakokubili ngasikhathi sinye: bacacile ngokubalulekile, abaphazamiseki ngokuthi bafinyelela kanjani lapho.
Usuku olubi olufanayo, abaholi ababili
Cabanga ukwethulwa okusanda kuphuka phambi kwamakhasimende. Abaholi ababili, izindaba ezifanayo, uLwesibili ofanayo.
Izwi lowokuqala liyakhuphuka. Bafuna ukwazi ukuthi ngubani okwenzile lokhu, futhi bakufuna manje. Igumbi liyaqina. Unjiniyela onombono ngembangela uwugcinela yena, ngoba ukuwusho ngokuzwakalayo eduze nokushisa okungaka kuzwakala njengokuzinikela ecaleni. Abantu baqala ukusebenzela ukubukeka bematasa nokuzivikela njengoba besebenzela isixazululo sangempela. Ngemva kwehora, abantu abathathu bakha ngokuthulile icala lokuthi kungani kwakungeyona ingxenye yabo. Imbangela yangempela ivela kade, itholwa umuntu owagcina wathatha ingozi washo into ayeyisola kusukela emizuzwini eyishumi yokuqala.
Umholi wesibili uphefumula ngendlela ocishe uyizwe, bese esho enye inguqulo: kulungile, lokhu kubi, futhi sizokulungisa. Sazini. Umbuzo umayelana nenkinga, hhayi ngokuthi ubani okumele ayibekwe kuye. Unjiniyela ofanayo onombono ofanayo uyawusho kulokhu, ngoba ukuwusho akubizi lutho lapha. Abantu abathathu ababezochitha ihora bezivikela bachitha bekhipha amaphutha esikhundleni salokho. Isixazululo sifika ngokushesha. Emva kwalokho, umholi ubuza ukuthi yini eyavumela lokhu ukuba kwenzeke nokuthi kungabanjwa kanjani kusenesikhathi ngokuzayo, futhi abantu baphendula ngobuqotho ngempela, ngoba basanda kufunda ukuthi ubuqotho buphephile ngisho nangosuku olubi kakhulu.
Bobabili abaholi babekhathala. Bobabili babefuna ukuthi kulungiswe ngokushesha. Omunye wabo wathola igumbi elethukile elizivikela nokululama okuncane. Omunye wathola igumbi eligxilile elixazulula inkinga neqembu elizoletha udaba olulandelayo ngokushesha. Umehluko awukhona ukuthi babekhathala kangakanani. Kwakuyilokho isimo sabo esakwenza kwesabo bonke abanye.
Indlela yokuhola izinto ezinzima ngaphandle kokweyama engcindezini
Uma okusengozini kuyiqiniso futhi ulingwa ukukhuphula, izinyathelo ezimbalwa zikuletha ukugxila ngaphandle komonakalo.
- Qamba okusengozini kanye, ngokucacile, bese uyayeka. Abantu basebenza kangcono uma bazi ukuthi kungani into ibalulekile. Abasebenzi kangcono ngokukhunjuzwa ngayo ngamahora onke. Kusho ngokusobala, bese ubathemba ukuthi bakuzwile.
- Zilawule ngaphambi kokungena egumbini. Isimo sakho siyasabalala. Ngena uthwele ukwethuka bese ukunikeza wonke umuntu; ngena uzinzile bese ubanika okuthile abangakuboleka. Ukuphefumula okukodwa okuhamba kancane ephaseji akuyona into encane.
- Buza esikhundleni sokucindezela. "Yini esendleleni?" no "Yini engasiza?" kukhipha izithiyo zangempela. Ingcindezi imane ifundisa abantu ukuzifihla kangcono.
- Kwenze kuphephe ukuletha izindaba ezimbi. Bonga umuntu ophakamisa inkinga kusenesikhathi, ngokuzwakalayo, ngisho noma izindaba zingemukeleki. Ukhokhela ukuziphatha okudinga kabi. Ukujezisa isithunywa yiyona ndlela esheshayo yokuphuphutheka.
- Sebenzisa ukuqhuma okufushane ngamabomu, bese uyayeka. Ukugijima okufushane kwangempela ngaphambi kokwethula kulungile. Ikhono ukukuqeda, nokuvikela ukululama ngakolunye uhlangothi, ukuze ukugijima kuhlale kuyivela kancane ngokwanele ukuze kusasebenze.
Uma ingcindezi ingesona isu
Ngezinye izikhathi ukushisa endaweni yomsebenzi akukhona ukukhetha kobuholi. Kungumuntu oneliswe wadlula umkhawulo wakhe, osebenza ngengcindezi ngoba engaboni enye indlela, ebuka kuchithekela phezu kwabo bonke abamzungezile.
Uma lokho kunguwe, lokho kufanele kuthathwe njengokubalulekile kunokuqhubeka usebenza nawo. Ingcindezi engapheli egugula ubuthongo bakho, impilo yakho, isineke sakho, noma ubuhlobo bakho iwuphawu lokuthi umthwalo usudlule lokho amandla entando angakuthwala, hhayi uphawu lokuthi udinga amandla entando amaningi. Udokotela noma udokotela wengqondo angasiza, futhi ukufinyelela lolo sizo kuyisinyathelo samandla, hhayi esokwehluleka. Into ezinze kakhulu umholi angayenza ngezinye izikhathi ukuvuma ukuthi udinga usekelo bese eluthola. Iqembu lakho lifunda okuningi ngokukubuka ululama kahle kunokukubuka ungalokothi uphuke.
Imiphumela akuyona into oyikhamela abantu ngokubethusa. Yinto abantu abazinzile abayikhiqizayo uma benikwe indawo nethemba lokwenza umsebenzi omuhle. Ingcindezi izwakala njengokukhetha okunesibopho ngaleso sikhathi. Ukuzola yiko okusakhokha unyaka kusukela manje.
Imithombo
- Harvard Business Review, 6 Ways Leaders Harness Stress
- National Center for Biotechnology Information, Chronic Stress Induces a Hyporeactivity of the Autonomic Nervous System and Impairs Cognitive Performance in Business Executives
- Amy C. Edmondson, Psychological Safety and Learning Behavior in Work Teams (Administrative Science Quarterly, 1999)
- Cleveland Clinic, Stress: What It Is, Symptoms, Management & Prevention