Ukunqoba ukucindezelwa komsebenzi

Cishe wonke umuntu uzizwa ecindezelekile emsebenzini ngezikhathi ezithile, noma ngabe uyawuthanda umsebenzi wakho. Ungazizwa unengcindezi ngamahora, osebenza nabo, isikhathi esinqunyiwe, noma ukudilizwa emsebenzini. Okunye ukucindezeleka kuyakhuthaza futhi kungakusiza ukufezekise. Kepha lapho ukucindezelwa komsebenzi kungapheli, kungaholela ezinkingeni zempilo. Ukuthola izindlela zokuqeda ukukhathazeka kungakusiza uhlale uphilile futhi uzizwe ungcono.

Yize imbangela yengcindezi yomsebenzi ihlukile kuwo wonke umuntu, kunemithombo ethile ejwayelekile yokucindezeleka emsebenzini. Lokhu kufaka phakathi:

• Umsebenzi. Lokhu kungabandakanya ukusebenza amahora amade, ukuba namakhefu ambalwa, noma ukwenza umthwalo osindayo kakhulu.
• Izindima zomsebenzi. Kungadala ingcindezi uma ungenayo indima ecacile yomsebenzi, unezindima eziningi kakhulu, noma kufanele uphendule kubantu abangaphezu koyedwa.
• Izimo zomsebenzi. Umsebenzi odinga amandla noma oyingozi ungacindezela. Kanjalo nokusebenza emsebenzini okukubeka emsindweni omkhulu, ukungcola, noma amakhemikhali anobuthi.
• Ukuphathwa. Ungazizwa unengcindezi uma abaphathi bengabavumeli abasebenzi ukuthi bathathe izinqumo, bangabi nenhlangano, noma babe nezinqubomgomo ezingavumelani nomndeni.
• Izinkinga nabanye. Izinkinga nomphathi wakho noma osebenza nabo zingumthombo ovamile wokucindezeleka.
• Ukwesaba ikusasa lakho. Ungazizwa ucindezelekile uma ukhathazekile ngokudilizwa noma ungathuthuki emsebenzini wakho.

Njenganoma yiluphi uhlobo lokucindezeleka, ukucindezelwa komsebenzi okuqhubeka isikhathi eside kungathinta impilo yakho. Ukucindezelwa kukaJobe kungakhuphula ubungozi bezinkinga zempilo njenge:

• Izinkinga zenhliziyo
• Ukuhlungu obusemhlane
• Ukudana nokudinwa
• Ukulimala emsebenzini
• Izinkinga zesistimu yomzimba

Ukucindezeleka kweJobe nakho kungadala izinkinga ekhaya nakwezinye izingxenye zempilo yakho, kwenze ukucindezeleka kwakho kube kubi kakhulu.

Ukucindezelwa kukaJobe kungaba yinkinga kuwe uma unalezi zimpawu:

• Ukuphathwa ikhanda njalo
• Isisu esibuhlungu
• Inkinga yokulala
• Izinkinga ebudlelwaneni bakho bomuntu siqu
• Ukuzizwa ungajabule emsebenzini wakho
• Ukuzizwa uthukuthele kaningi noma unentukuthelo emfushane

Awudingi ukuvumela ukucindezelwa komsebenzi kukulimaze empilweni yakho. Kunezindlela eziningi ongafunda ngazo ukuphatha ukucindezeleka komsebenzi.

• Phumula. Uma uzizwa ucindezelekile noma uthukuthele emsebenzini, thatha ikhefu. Ngisho nekhefu elifushane lingasiza ukuvuselela ingqondo yakho. Thatha uhambo olufushane noma ube nesidlwana esinempilo. Uma ungakwazi ukuphuma endaweni osebenzela kuyo, vala amehlo akho imizuzwana bese uphefumulela phezulu.
• Dala incazelo yomsebenzi. Ukwenza incazelo yomsebenzi noma ukubukeza esephelelwe yisikhathi kungakusiza ukuthi ube nomuzwa ongcono walokho okulindeleke kuwe futhi kukunikeze umuzwa ongcono wokulawula.
• Zibekele imigomo efinyelelekayo. Musa ukwamukela umsebenzi omningi kunalokho ongakwenza. Sebenza nomphathi wakho nabantu osebenza nabo ukusetha okulindelwe okungokoqobo. Kungasiza ukugcina umkhondo walokho okufeza nsuku zonke. Yabelana ngayo nomphathi wakho ukusiza ukusetha okulindelwe.
• Phatha ubuchwepheshe. Omakhalekhukhwini kanye ne-imeyili kungenza kube nzima ukuhlenga umsebenzi. Zibekele imingcele ethile, njengokucisha amadivayisi akho ngesikhathi sedina noma ngemuva kwesikhathi esithile njalo ebusuku.
• Thatha ume. Uma izimo zakho zokusebenza ziyingozi noma ungazizwa kahle, sebenzisana nomphathi wakho, abaphathi, noma izinhlangano zabasebenzi ukuxazulula inkinga. Uma lokhu kungasebenzi, ungabika izimo zokusebenza ezingaphephile ku-Occupational Safety and Health Administration (OSHA).
• Hlela. Qala usuku ngalunye ngokwakha uhlu lwezinto okufanele zenziwe. Linganisa imisebenzi ngokulandelana kokubaluleka kwayo bese uhlela phansi ohlwini.
• Yenza izinto ozijabulelayo. Yenza isikhathi esontweni lakho wenze izinto ozijabulelayo, noma ngabe ukuzivocavoca umzimba, ukwenza umdlalo wokuzilibazisa, noma ukubona i-movie.
• Sebenzisa isikhathi sakho sokuphumula. Thatha amaholide ajwayelekile noma isikhathi sokuphumula. Ngisho nangempelasonto ende ungasiza ukukunikeza umbono othile.
• Khuluma nomeluleki. Izinkampani eziningi zinikela ngezinhlelo zosizo lwabasebenzi (EAPs) ukusiza ngezinkinga zomsebenzi. Nge-EAP, ungahlangana nomeluleki ongakusiza uthole izindlela zokulawula ukucindezeleka kwakho. Uma inkampani yakho ingenayo i-EAP, ungazifunela umeluleki wedwa. Uhlelo lwakho lomshuwalense lungakhokhela izindleko zalokhu kuvakashelwa.
• Funda ezinye izindlela zokuphatha ukucindezeleka. Kunezinye izindlela eziningi zokulawula ukucindezeleka, kufaka phakathi ukuvivinya umzimba njalo nokusebenzisa izindlela zokuphumula.

Iwebhusayithi yeAmerican Psychological Association. Ukubhekana nokucindezeleka emsebenzini. www.apa.org/helpcenter/work-stress.aspx. Kubuyekezwe u-Okthoba 14, 2018. Kufinyelelwe ngoNovemba 2, 2020.

Iwebhusayithi yeAmerican Psychological Association. Ukucindezeleka emsebenzini. www.apa.org/helpcenter/workplace-stress.aspx. Kubuyekezwe uSepthemba 10, 2020. Kufinyelelwe ngoNovemba 2, 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Isikhungo Sikazwelonke Sokuphepha Nezempilo Emsebenzini (NIOSH). Ukucindezela ... emsebenzini. www.cdc.gov/niosh/docs/99-101. Kubuyekezwe ngoJuni 6, 2014. Kufinyelelwe ngoNovemba 2, 2020.

• Ukucindezeleka