Kungani Ukutubeka Kufanele Kuthathwe Ngokuzimisela

-Delile

• Kuyini Ukutubeka?
• Ingabe Ukutubeka—Noma Ukucindezeleka Nje?
• Ungasho Kanjani Uma Ukushiseka Kuphenduka Ukucindezeleka
• Ungakuvimbela Kanjani Ukutubeka
• Buyekeza kwe-

Uma ungakhonondanga amagama athi, "Ngishile kakhulu," muva nje, kulungile, unenhlanhla. Kuba yisikhalazo esivame kakhulu cishe #humblebrag. Kodwa kuyini ‘ukutubeka’ ngempela? Wazi kanjani ukuthi unayo ngempela, noma uma ukugaya kwansuku zonke kufinyelela kuwe (namanje, akukho lutho oluncane lwe-R&R olungakwazi ukukulungisa)? Futhi wazi kanjani ukuthi kunesifo esigcwele ukucindezeleka onaso?

Lapha, incazelo yobudlelwano phakathi kwengcindezi, ukutubeka nokudangala.

Kuyini Ukutubeka?

"Abantu bathanda ukusebenzisa igama elithi 'ukutubeka' ngokukhululeka, kepha ukutubeka ngempela kuyinkinga enkulu, eguqula impilo ngoba kusho ukuthi kungenzeka ukuthi awusakwazi ukwenza umsebenzi wakho ngempumelelo noma ungabe usathola nenjabulo ngaphakathi kwawo," kusho uRob Dobrenski , Ph.D, isazi sokusebenza kwengqondo esizinze eNew York esigxile ezimeni zemizwelo nezimo zokukhathazeka.

Ochwepheshe abakayitholi incazelo ecacile yokukhathala okwamanje, kepha ngokuvamile kuchazwa njengesimo sokukhathala ngokomzwelo, ngokwengqondo nangokomzimba okubangelwa yingcindezi eyeqile nomsebenzi ehlobene nomsebenzi. Ngaphezu kokungasebenzi kahle kwakho noma ibhalansi yempilo yakho yomsebenzi icishiwe, ukutubeka futhi kungabangelwa ukungaphumeleli, inqubekela phambili, noma ukukhula emsebenzini, kusho uDobrenski.

Futhi ngenkathi lo mqondo uqala ukuvela ngawo-1970, kusaphikiswana ngawo futhi awukabekwa njengombandela ohlukile ebhayibhelini ngezifo ezisemthethweni,Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo (DSM).

Ingabe Ukutubeka—Noma Ukucindezeleka Nje?

Ngenkathi ukutubeka kungaba umphumela wokuphela kwengcindezi enkulu, akufani nokucindezeleka okukhulu, ngokusho kweHelpguide.org, umlingani weHarvard Health Publications. Ukucindezeleka kukwenza uzizwe sengathi imizwelo yakho igcwele ngokweqile, kodwa ukutubeka kuveza umphumela ophambene: Ungase uzizwe "ungenalutho, ungenaso isisusa, futhi ungaphezu kokunakekela."

Uma uzizwa unomuzwa wokuphuthuma ukuthola izibopho zomsebenzi nezingcindezi ezilawulwa, mhlawumbe kungukucindezeleka. Uma uzizwa ungenakuzisiza, ungenathemba, futhi ungenamandla? Kungenzeka ukutubeka. Ngokusho kukaDobrenski, nansi indlela esheshayo yokutshela ukuthi ungene yini endaweni yokutubeka: Uma uhamba ngeholide leviki lonke bese uzithola uvuselelwe lapho ubuyela emsebenzini, kungenzeka ukuthi awupheli amandla ngenxa yokutubeka. Uma phakathi namahora noma izinsuku uzizwa ngendlela efanayo? Kuyinto engenzeka ngempela.

Ungasho Kanjani Uma Ukushiseka Kuphenduka Ukucindezeleka

Uma ucabanga incazelo yokutubeka izwakala ngendlela esabekayo efana nokucindezeleka, awuwedwa. Lokhu yikho kanye okusanda kwenziwa ocwaningweni lwe- Ijenali Yamazwe Ngamazwe Yokulawulwa Kwengcindezi wafuna ukunquma. Okutholwe ngabacwaningi kwakumangalisa kakhulu: Kothisha abayizi-5,000, amaphesenti angama-90 abacwaningi abawahlonze “njengabashile” nawo ahlangabezana nezindlela zokuxilonga zokucindezeleka. Futhi ngonyaka odlule, ucwaningo olushicilelwe kuIjenali Yezempilo Psychology (owokuqala ukuphakamisa ukuqhathaniswa kwezimpawu ezibhekiswe ku-DSM phakathi kwabasebenzi abashile kanye neziguli ezinengcindezi) kutholakale ukugqagqana okukhulu kwezimpawu, kubandakanya ukushintsha kokulala, ukukhathala, kanye ne-anhedonia-ukungakwazi ukuthola injabulo ezintweni ezivame ukutholakala zijabulisa.

Ngenkathi izimpawu zokudangala nokudinwa kungabonakala zifana, kusekhona umehluko omkhulu. Uma uphumela ngaphandle kwehhovisi lapho wenza ezinye izinto, kungenzeka ukutubeka kunokucindezeleka, kusho uDavid Hellerstein, MD, uprofesa wezifo zengqondo emitholampilo e-Columbia University kanye nombhali we Phulukisa Ubuchopho Bakho: Ukuthi I-Neuropsychiatry Entsha Ingakusiza Kanjani Ukusuka Ekungcono Uqonde Ku-Well.Kukhona futhi umugqa ohlukile uma kukhulunywa ngokwelashwa: Umuthi wokudinwa amandla kungenzeka ube ukumane uthole umsebenzi omusha, kodwa indawo entsha yehhovisi noma ithuba lomsebenzi elihehayo kungenzeka lingamsizi umuntu ocindezelekile ukuthi azizwe engcono, kusho uDkt Hellerstein.

Ukushintsha umsebenzi wakho kungazwakala kuyinto enkulu, kepha ukululama ekutubeleni kudinga uhlobo oluthile lokushintsha kokuziphatha — mhlawumbe emsebenzini osuvele unawo, kusuka kokungaphandle komsebenzi, noma ibhalansi yalokhu okubili, kusho uDobrebski. Cabanga ngalokhu ngale ndlela: "Uma ungakwazi ukucindezela ebhentshini 200 pounds, kufanele uthole othile ukuze akusize uyiphakamise, noma ushintshe inani lesisindo. Uma uqhubeka nokuphusha, kuba nzima nakakhulu ukuphakamisa leso sisindo. ngoba imisipha yakho isigugile,” kuchaza uDobrebski. Ukutubeka kuthuthuka ngendlela efanayo—lapho ugwema ukubhekana nakho, kuba kubi nakakhulu. Futhi uma othile engakwazi ukubalekela isimo sakhe noma athole ukukhululeka ngaphandle komsebenzi? Lokhu kungadala ukuthi bakhule baba nengcindezi engapheli ngokuhamba kwesikhathi, kusho uDkt. Hellerstein.

Ungakuvimbela Kanjani Ukutubeka

Ngenxa yokuthi uqala ukuzwa ukutubeka kweqiniso akusho ukuthi awukwazi ukugwema umthamo oshelelayo. UDkt. Hellerstein uthi: “Indlela engcono kakhulu yokwelapha ukutubeka iwukuvimbela. Lokho kusho ukubeka phambili impilo yakho engokomzwelo nengokomzimba, bese uqhubeka nokucinga lokho ‘kubhalansi kwempilo yokuphila’ okungatholakali. Lapha, amathiphu ambalwa wokulwa nengcindezi yansuku zonke engaholela ekutubeleni:

• Ukuvuselela umdlandla wakho ngomsebenzi, kubalulekile ukuthi uqinise (ungadideki nolaka), kusho uHellerstein. Lokho kusho ukuthola izindlela zokuhlola amaphrojekthi amasha nemisebenzi onentshisekelo kuyo. (Zama Izindlela Eziyi-10 Zokujabula Kakhudlwana Emsebenzini Ngaphandle Kokushintsha Imisebenzi)
• Ngisho noma ungakhuthazekile ngokomzwelo noma ukuhlakanipha emsebenzini ngendlela obungathanda ukuba yikho, thola okuthile okuthandayo ngaphandle komsebenzi, kusho uDobrenski.
• Ukutubeka kuyathathelana, ngakho-ke ziqhelelanise nontanga ababi bese uthola izindlela zokukhuthazwa abantu osebenza nabo abakhuthazayo, kweluleka uDkt Hellerstein. (Ingabe Uhlushwa Ukucindezeleka Kwamasekhondi?)
• Futhi-ke, qiniseka ukubeka phambili ukulala, ukudla okunempilo, nokuzivocavoca umzimba, uHellerstein uyanezela.

Buyekeza kwe-