Ngisebenze ekhaya iminyaka emi-5 — Nakhu ukuthi ngihlala kanjani ngikhiqiza futhi nginqanda ukukhathazeka

-Delile

• Gcina Isikhathi Sakho Sasekuseni
• Yiba nendawo yokusebenzela ebekiwe
• Prakthiza Ukuzinakekela Njalo—Hhayi Ezikhathini Zokucindezeleka Kuphela
• Ukuzivocavoca Ukugcina Ubuchopho Bakho Bucijile
• Gcina Okulindele Kuyiqiniso
• Dlulisa Izidingo Zakho
• Buyekeza kwe-

Kwabanye, ukusebenza ekhaya kuzwakala njengephupho: ukuthumela ama-imeyili usuka kusofa wakho (sans pant), "ukuhamba" usuka embhedeni wakho uye etafuleni lakho, ubalekela umdlalo wezombusazwe wasehhovisi. Kepha ubusha balezi zinto zasemakhaya zingaphela ngokushesha. Ngiyazi ngoba ngazibonela mathupha.

Ngaqala ukusebenza ekhaya ngemva kwezinyanga eziyisithupha ngiphothule ekolishi ngo-2015. Ngangithuthele kakhulu eBoston nesoka lami lase-Des Moines, futhi ngenhlanhla, abaqashi bami babengivumele ukuthi ngiqhubeke ngibasebenzela ngikude. Ngikhumbula abangani benomona ngesimo sami se-WFH, futhi bengizobe ngiqamba amanga uma ngithi angicabangi ukuthi ngizoshaya i-jackpot.

Kepha kungakapheli amasonto ambalwa ngidayise impilo yengquza ngetafula lami lasekhishini, imizwa yokuhlukaniswa ngokujulile nokunqanyulwa yaqala phansi. Uma ngibheka emuva, manje sengiyabona ukuthi kungani lokho kwenzeka.

Okokuqala, angizange ngibe nokuxhumana komuntu, ngokomzimba noma ngokomzwelo, kwaze kwaba yilapho umyeni wami manje ebuya emsebenzini kusihlwa. Futhi njengoba ngangisebenza efulethini lami, ngazama ukuthola "ukucisha" lapho usuku lomsebenzi seluphelile. Ngaphezu kwalokho, izinsuku zami zazintula ukwakheka, okwenza ukuzithiba kwami ​​kwehle. Ngayeka ukudla ngezikhathi ezithile, ngakuthola kunzima ukuzivocavoca umzimba njalo, futhi ngangingazi ukuthi ngingabeka kanjani imingcele phakathi komsebenzi nempilo ejwayelekile. Sezihlanganisiwe, lezi zinto ezazibukeka zincane zadala ukuthi impilo yami yengqondo ihlupheke.

Engangingakwazi ngaleso sikhathi ukuthi lokhu kuyiqiniso kubasebenzi abaningi abakude. Isibonelo: Ucwaningo oluvela eCornell University lukhombisa ukuthi abasebenzi bakude bangaba sengozini enkulu yokuzizwa behlukanisiwe ngokomuntu siqu nangokomsebenzi uma kuqhathaniswa nabasebenza nabo abasehhovisi. Ngaphezu kwalokho, umbiko wango-2017 ovela kwi-International Labour Organisation, owabuyekeza izifundo ezimbalwa ngokulinganisela kwempilo yokuphila okuvela emazweni ayi-15, ukhombisa ukuthi abasebenzi be-WFH bathambekele ekubikeni amazinga aphezulu okuxineka nezinkinga eziningi zokulala kunabalingani babo abasebenza emahhovisi.

Manje, ngengcindezi eyengeziwe yobhadane lwe-coronavirus (i-COVID-19) —eye yaholela izigidi zabantu emhlabeni wonke ukuthi zisebenze emakhaya ngekusasa elibonakalayo — le mizwa yokukhathazeka nokuzihlukanisa ingahle ikhule kubasebenzi bakude, ikakhulukazi labo zintsha endleleni yokuphila, kusho isazi sokusebenza kwengqondo uRachel Wright, MA, LMFT

Ukusebenza ekhaya kuzoba wukushintsha okukhulu kokuziphatha, imicabango nemizwa.

Phela, kungase kuzwakale "kwesabisa" ngokwakho ukuthi into engaqinisekile njengobhubhane oluqhubekayo iyiguqule ngokuphelele impilo yakho yomsebenzi, kuchaza uWright. “Lokhu kunjalo ikakhulukazi kulabo abajwayele ukuya ehhovisi nokubona abantu nsuku zonke,” kuphawula yena.

"Kuzoba noshintsho olukhulu ekuziphatheni, emicabangweni nasemizweni," kwengeza uWright. "Njengoba sihlukanisiwe, sidinga ukuthola ukuthi singakwenza kanjani ukuxhumana ngaphakathi kokunqanyulwa kwethu ngokomzimba." (Related: Awuwedwa—Kunobhubhane Lwesizungu Ngempela)

Ngemva kokuchitha iminyaka ecishe ibe mihlanu njengesisebenzi esikude—nokubhekana nokukhathazeka nokuzihlukanisa okungase kufike ngokusebenza ekhaya—ngithole amasu ayisithupha alula enza wonke umehluko. Nakhu ukuthi ungazenzela kanjani ukuthi zikusebenzele.

Gcina Isikhathi Sakho Sasekuseni

Lapho usebenza ekhaya, kuyalinga ukuphuma embhedeni uye ngqo kwikhompyutha yakho, ama-PJs nakho konke, ukuqala usuku lomsebenzi. Kodwa ukugcina ukwakheka, ikakhulukazi ekuseni, kungasiza kakhulu ekusizeni uzizwe uzolile, upholile, futhi ukhiqiza, kusho uWright.

"Ukujwayela kukusiza uzizwe uphansi," uyachaza. "Ukwakha inhloso nokwakheka ngokujwayelekile kungakusiza uzizwe unesisisekelo futhi kusize ubuchopho bakho ukubhekana nakho konke okunye okungaziwa."

Ngakho-ke, lapho i-alamu yakho ikhala, qala usuku lwakho ngendlela obuyokwenza ngayo uma ubuzongena ehhovisi: Vuka ngesikhathi, ugeze, bese ugqoka. Akekho umuntu othi udinga ukugqoka isudi ejiyile noma amaslack angakhululekile usuku lonke — awudingi ngisho nokugqoka ijini uma ungafuni. Esikhundleni salokho, zama ezinye izingubo zokuphumula ezivunyelwe i-WFH ezithandekayo, kepha azikwenzi uzizwe njengodlame olushisayo.

Yiba nendawo yokusebenzela ebekiwe

Noma ngabe igumbi lonke, indawo yokudla kwasekuseni ekhishini lakho, noma ikona egumbini lokuphumula, ukuba nendawo yokusebenza ekhethiwe kubalulekile. Lokhu kuyiqiniso ikakhulukazi manje ukuthi izindawo ezinjengamathilomu nemitapo yolwazi zivaliwe okwesikhashana ngenxa yesifo i-COVID-19, okushiya izindlela ezimbalwa zokushintsha ukubukeka phakathi komsebenzi nesikhathi sokuphumula, kusho uWright.

Ukukhulisa ukukhiqiza endaweni yakho yokusebenza, dala ukusetha okulingisa izinto zehhovisi langempela.Ezinye izindawo zokuqala: Qiniseka ukuthi unoxhumano lwe-inthanethi oluqinile, ukukhanya okuhle, isitulo esithokomele, kanye nohlu lwempahla ukuze ungachithi isikhathi ngokufuna izinto. (Nazi izindlela eziningi zokuhlela indawo yakho yokusebenza ukuze uthuthukise ukukhiqiza.)

Lapho usuku lomsebenzi seluphelile, shiya okufanele ukwenze kuleyo ndawo ekhethiwe ukuze unqamule ngokomqondo emsebenzini uphinde uvuselele kahle, kusho uWright.

Uma usesikhala esincane lapho kunzima khona ukuhlukanisa "umsebenzi" kanye "nekhaya," zama ukwenza imikhuba elula, yansuku zonke engabonisa ukuqala nokuphela kosuku lwakho lomsebenzi. "Isibonelo, khanyisa ikhandlela ngezikhathi zomsebenzi bese uliphephetha uma usuqedile," kusikisela uWright.

Prakthiza Ukuzinakekela Njalo—Hhayi Ezikhathini Zokucindezeleka Kuphela

Embikweni we-2019 State of Remote Work wenkampani yesoftware iBuffer, cishe izisebenzi ezikude ezingama-2 500 ezivela emhlabeni wonke zabuzwa ngokukhuphuka nokwehla kokusebenza ekhaya. Ngenkathi abaningi bethi izinzuzo zohlelo lwabo oluguquguqukayo, amaphesenti angama-22 abaphendulile athi alwa nokuxhuma ngemuva komsebenzi, amaphesenti ayi-19 abiza isizungu njengenkinga yabo enkulu, kanti amaphesenti ayisishiyagalombili athi akuthola kunzima ukuhlala ekhuthazekile.

Kunjalo, abantu bangazabalaza nezinto ezifana nebhalansi yokuphila komsebenzi kanye nogqozi ngenxa yezizathu eziningi. Noma kunjalo, ukuzinakekela (noma ukuntuleka kwakho) kungadlala indima, ikakhulukazi kubasebenzi bakude, kusho uCheri McDonald, Ph.D., LMFTT, uchwepheshe wokuhlukumezeka okunzima kanye nengcindezi yangemva kokuhlukumezeka (PTSD).

Cabanga ngale ndlela: Kubantu abaningi, impilo ye-9-5 inikeza ukwakheka kwansuku zonke. Ufika ehhovisi ngesikhathi esithile, ufeze umsebenzi wakho, futhi uma usuhambile, leso yisikhathi sakho sokudicilelwa phansi. Kodwa uma usebenza ekhaya, leso sakhiwo sincike kakhulu kuwe, kuphawula uMcDonald. Ngokwengxenye enkulu, kuvuliwe wena ukunquma ukuthi ungene nini, uvale, futhi uzilolonge ukuzinakekela.

Ngakho-ke, usenza kanjani isakhiwo esishiya indawo yomsebenzi futhi ukuzinakekela? Okokuqala, khumbula ukuthi ukuzinakekela akuyona nje into oyenzayokuphela lapho uzizwa ucindezelekile; ukuzinakekela kusho ukuthatha isinqumo soku tshala imali ekuzinakekeleni njengomkhuba ojwayelekile, kuchaza uMcDonald.

"Qala ngokukhetha into oyithandayo kuzo zonke izici zokuzinakekela," kusikisela uMcDonald. "Hlela kusengaphambili ukuthi iyiphi indlela elula yokuzizwa ukahle, unakekelwa, futhi unakekelwe esimweni sakho."

Ungenzela abanye njengoba uzenzela wena.

Isibonelo, umkhuba ojwayelekile wokucabanga — noma ngabe kungumthandazo wemizuzu emihlanu nsuku zonke, ukuphefumula, noma ukuzindla — kungasebenza njengokuzinakekela. Noma mhlawumbe uzizwa uvuselelekile ngemuva kokuvuselela ubuchopho bakho nge-crossword puzzle ngesikhathi sedina. Mhlawumbe ucingo lwasekuseni noma ukushintshana ngombhalo nomuntu omthandayo kukusiza ukuthi ubhekane nosuku ngokukhuthazeka. Noma ngabe ukuzinakekela kubukeka kanjani kuwena, iphuzu wukuvela njalo, hhayi nje ngomsebenzi wakho, kusho uMcDonald. "Ungabenzela abanye kuphela njengoba uzenzela wena," uyaphawula.

Ukuzivocavoca Ukugcina Ubuchopho Bakho Bucijile

Esinye sezixwayiso ezinkulu zokusebenza ekhaya ukungasebenzi. Ngemuva kwakho konke, kulula ukuvumela ukuzivocavoca kuthathe isihlalo sangemuva lapho uhlala endlini yakho usuku lonke. Futhi, ukubeka impilo yakho ngokomzimba phambili kunzima kakhulu manje njengoba iningi lamajimu nezitudiyo zokuvivinya umzimba zivaliwe okwesikhashana. (Ngokujabulisayo, laba baqeqeshi kanye nezitudiyo banikela ngamakilasi okuzivocavoca mahhala ku-inthanethi phakathi kwesifo se-coronavirus.)

Hhayi ukuthi udinga isikhumbuzi, kephaamathani ucwaningo lukhombisa ukuthi ukuvivinya umzimba kuyayizuzisa ingqondo nomzimba wakho. Ngesikhashana nje, ukuhambisa umzimba wakho kungampompa imisipha yakho nge-oxygen eyengeziwe, kuqinise amaphaphu akho, futhi kugcwale umzimba wakho ngamakhemikhali athuthukisa isimo sengqondo njenge-serotonin, i-dopamine, ne-norepinephrine. (Nabu ubufakazi obengeziwe bokuthi ukuvivinya umzimba kuthuthukisa amandla engqondo.)

Ukuze wakhe isimiso sokuzivocavoca esingaguquguquki kusethaphu yakho entsha ye-WFH, khetha isikhathi sosuku sokuzivocavoca esivumelana nendlela yakho yokuphila, ubuntu, nesimiso somsebenzi — bese unamathela kuso, kusho uMcDonald. Ngamanye amazwi: “Uma ungeyena umuntu wasekuseni, ungazami ukuzilolonga ngo-6 ekuseni,” usho kanje.

Kuyasiza futhi ukushintsha ukujima kwakho ngezikhathi ezithile. Njengoba Umumo okubikwe ngaphambilini, ukushintsha ukusebenza kwakho njalo akugcini nje ngokugcina umzimba wakho uqagela (futhi uthuthuka), kungakusiza futhi ukuthi ugweme ukulimala. Unganyakazisa izinto ngenqubo yakho nsuku zonke, njalo ezinsukwini ezintathu, noma ngisho njalo emavikini ambalwa — noma yini ekusebenzelayo. (Udinga usizo lokuthola imizila emisha? Nansi inkomba yakho ebanzi yokujima kwasekhaya.)

Gcina Okulindele Kuyiqiniso

Yebo, kuzoba nezinsuku lapho ukhiqiza i-AF ngenkathi usebenza usekhaya. Kepha kuzoba khona nezinsuku lapho ngisho nokuhamba ngezinyawo okungu-12-foot kusuka kusofa kuya edeskini kubonakala kungenakwenzeka.

Ezinsukwini ezinjalo, kulula ukugajwa imizwa yokuhluleka. Kungakho kubalulekile ukuzibekela okulindelwe okungokoqobo, ikakhulukazi uma ukusebenza ekhaya kuyinto entsha kuwe, kuchaza uWright.

Kepha ngabe "okulindelwe okungokoqobo" empeleni kubukeka kanjani? "Dala uhlobo oluthile lokuphendula [olusebenzela] isitayela sakho sobuntu," kuphakamisa uMcDonald.

Isibonelo, uma uthanda uhlu, uMcDonald uncoma ukudala uhlu oluningiliziwe, lwansuku zonke lwezinto okufanele zenziwe ezibandakanya zombili imisebenzi yomsebenzi futhi isikhathi sokuzinakekela esibekiwe. Lokhu kudala ukuziphatha kahle, uyachaza. Ubonisa usuku olulungisiwe, futhi uyazi ukuthi usuku lwakho luzobukeka kanjani ukuze ungazinikeli ngokweqile futhi wandise ngokweqile.

Uma uhlu lungeyona into yakho futhi uvame ukuba nobuciko ngokwengeziwe, uMcDonald uphakamisa ukucabanga ngenhloso yansuku zonke nokubona ngengqondo imiphumela oyifunayo yalowo mgomo. (Nakhu ukuthi ungakusebenzisa kanjani ukubonwa ukufeza konke * kwezinhloso zakho kulo nyaka.)

Noma ngabe yiliphi isu olikhethayo, khumbula ukuthi ungumgxeki wakho omubi kakhulu, kuphawula uMcDonald. Ngakho-ke, ngisho nalapho ungafinyeleli okulindelekile, ziphathe ngomusa, ikakhulukazi phakathi nalezi zikhathi ezingaqinisekile, kusho uSanam Hafeez, Psy.D., uprofesa wezengqondo yezokwelapha e-Columbia University.

"Ngokokuqala ngqa kunoma yisiphi isikhathi sokuphila kwethu, asikho esimweni esiqonde ngqo engxenyeni eyodwa yezwe (njengesiphepho)," kuchaza uHafeez. "Wonke umuntu ubhekene nenkinga efanayo ngesikhathi esisodwa. Kunozwelo oluqoqwe wonke umuntu ukuthi kungani izinto zihamba kancane, futhi umnqamulajuqu ungafinyelelwa ngesikhathi."

Dlulisa Izidingo Zakho

Ikhono lokukhulumisana ngokusobala liyikhono eliyigugu — lelo izisebenzi ezikude, ikakhulukazi, ezidinga ukuphumelela kuzo. Ngokusobala, lokhu kuyiqiniso ezingeni lochwepheshe: Uma untula isikhathi sokubhekana ne-IRL nozakwenu osebenza nabo, kulula ukukhathazeka ngokuthi bacabangani ngomsebenzi wakho kanye nendima yakho eqenjini. Ngakho-ke, qiniseka ukuthi uvakashela umphathi wakho kanye nozakwenu njalo ukuze uqiniseke ukuthi nonke nisendaweni eyodwa, kusho u-Wright. Kuyindlela elula yokubeka umqondo wakho ukhululeke mayelana nezingcindezi ezihlobene nomsebenzi. (Kuhlobene: Amasu ayi-7 Anganciphi Nengcindezi Okubhekana Nokukhathazeka Emsebenzini)

Ukuxhumana ngokomuntu siqu kubaluleke ngokufanayo lapho usebenza ekhaya. Uma ukusetha kwakho okukude kukuzwa uzizwa uwedwa futhi ukhathazekile, ukuvula ngaleyo mizwa nomlingani wakho, umndeni, kanye / noma abangane kungasiza kakhulu, kuchaza uWright.

"Ukuxhumana kubalulekile, isikhathi," kusho uWright. "Ukuhlela izingxoxo zevidiyo noma izingcingo okungenani nomngane oyedwa kanye/noma ilungu lomndeni ngosuku kuzokusiza ulondoloze obunye ubudlelwano kuyilapho ngokuyinhloko unomlingani wakho kanye/noma ohlala nabo. Ukuqinisekisa ukuthi unamakholi angu-1-2, okungenani , usuku ngalunye nabanye abantu kuyasiza empilweni yakho yengqondo nasemqondweni wonke nasekuxhumaneni. "

Lokho kusho, ukwabelana ngemizwa esondelene kwesinye isikhathi kulula ukushiwo kunokukwenza. Uma ulwa nokudangala noma ukukhathazeka, ngokwesibonelo, ungahle ungazi ukuthi uqalephi noma ukuthi wenzeni ukuze uzizwe ungcono. Ungase ungafuni ngisho nokuvulela umndeni noma abangani isifuba ngalezi zinto.

Uma kunjalo, khumbula ukuthi azikho izinombolo eziningi kuphela zezingcingo ongazishayela noma ozithumele imiyalezo nganoma yisiphi isikhathi kodwa futhi kunezindlela zokwelashwa ezingabizi ongazizama. Njengoba ungeke ukwazi ukuya ngokomzimba uyobona uchwepheshe wezempilo yengqondo ngesikhathi sobhadane lwe-COVID-19, telehealth noma i-telemedicine nakho kuyindlela. (Uma ungenayo kakade, nansi indlela yokuthola umelaphi ongcono kakhulu kuwe.)

Buyekeza kwe-