Ukusebenza kusuka Ekhaya Nokucindezeleka

-Delile

• Ingabe ngicindezelekile noma ngidabukile?
• Ingabe ukusebenza ekhaya kubangela ukucindezeleka?
• Kungangeza ukucindezeleka kwabanye abantu
• Izinto ezi-5 okufanele uzenze ukuvimbela ukudangala ngenkathi usebenza ekhaya
• 1. Shayela umngani
• 2. Bhala phansi izinhloso zakho
• Ngingalutholaphi ulwazi oluthe xaxa?
• Izinhlelo zokusebenza zokuzindla
• I-NAMI HelpLine
• Izinsiza ze-ADAA
• Kuyini ukucindezeleka?
• Ungabhekana kanjani nesimo
• Ukuthatha

Siphila esikhathini lapho abaningi bethu benza lokho izizukulwane ezedlule ezazingakwazanga: ukusebenza ekhaya.

Ngenxa ye-intanethi, abaningi bethu bayakwazi (futhi ngezinye izikhathi kuyadingeka) ukwenza imisebenzi yethu yosuku ukude, ebizwa nangokuthi i-telework. Kepha lokho kungasinda kakhulu ukuba sikuphathe? Ingabe ukucindezeleka kuyingozi kubasebenzi abakude?

Ake sihlolisise izimpendulo zale mibuzo, nokuthi yini ongayenza ukuze ugcine impilo yakho yengqondo.

Ingabe ngicindezelekile noma ngidabukile?

Ukudabuka kuyinto ejwayelekile yokuphila. Kungase kuze ngenxa yezimo zemvelo.

Uma uhlangabezane noshintsho olukhulu empilweni yakho, njengokuphela kobudlelwano, ngokwesibonelo, kunengqondo ukuthi uzizwe udabukile. Ngenkathi ukudabuka kungagcina kuguqukele ekucindezelekeni, kubalulekile ukuqonda ukuthi ukucindezeleka kuyisimo sempilo yengqondo yomtholampilo.

Iziqephu zokudangala okukhulu zihlala okungenani amaviki ama-2 ngasikhathi. Yize isici esidabukisayo semvelo singazibangela, zingabonakala zivele zingazelele.

Uma kwenzeka isimo sakho semizwa siqala ukuphazamisa impilo yakho yansuku zonke, ungahle udale ukucindezeleka. Uchwepheshe wezempilo yengqondo angakusiza ukuthi uthole ukuxilongwa okunembile futhi uhlole izindlela ezahlukahlukene zokwelashwa.

Ingabe ukusebenza ekhaya kubangela ukucindezeleka?

Ngokuya ngokuthi ukusebenza ukude kuyimbangela eqondile yokudangala kwabasebenzi, imiphumela ixubekile.

Kungangeza ukucindezeleka kwabanye abantu

Umbiko wango-2017 we-European Foundation for the Improvement of Living and Working Conditions uphakamise ukuthi amaphesenti angama-41 ezisebenzi ezikude zibika amazinga aphezulu okuxineka uma kuqhathaniswa namaphesenti angama-25 kuphela ozakwabo abasebenza ehhovisi.

Ukucindezeleka kwengqondo kungathinta ukucindezeleka. Lokho kushiwo, kunobufakazi obuncane obuxhumanisa ngqo umsebenzi wokude nokudangala.

Izinto ezi-5 okufanele uzenze ukuvimbela ukudangala ngenkathi usebenza ekhaya

Okokuqala, vuma ukuthi kunzima. Ukusebenza ekhaya kungaba nzima. Inezinselelo nezinzuzo ezihlukile ngaphansi kwezimo ezijwayelekile, ingasaphathwa eyokuxineka okuhlukile njengobhubhane.

1. Shayela umngani

Ungaba nomngane orekhoda umlayezo mayelana nosuku lwabo bese uwuthumela ngendlela yakho. Nawe ungenza okufanayo.

Khuluma ngocingo noma ngengxoxo yezwi online. Ukuzwa nje izwi lomngani noma lelungu lomndeni kungakusiza uzizwe uxhumeke kakhulu futhi ube nomphakathi, futhi uvikele imizwa yokuba wedwa.

2. Bhala phansi izinhloso zakho

Ukudangala kungangena endleleni yokukhiqiza kwakho, ikakhulukazi uma usebenza ekhaya. Ukuba nohlu lwezinhloso ezingalinganiswa phambi kwakho kungakusiza ukubone ngeso lengqondo lokho ofuna ukukufeza.

Ngingalutholaphi ulwazi oluthe xaxa?

Kunenqwaba yezinsizakusebenza ezitholwa ngabantu abazizwa ukuthi kungenzeka ukuthi babhekene nokudangala, noma abafuna nje ukufuna imininingwane ethe xaxa ngempilo yabo yengqondo nenhlalakahle yomuntu siqu.

Izinhlelo zokusebenza zokuzindla

Uma ufuna indlela yokuziqinisa wena nomsebenzi wakho wasekhaya, izinhlelo zokusebenza zokuzindla zingakunikeza isikhathi esiqondisiwe sokuthi usethe kabusha noma wakhe imikhuba emisha.

I-Headspace uhlelo lokusebenza lokuzindla oludumile. Inikeza izingxenye ezimfishane emtatsheni wamahhala wokulala nokuzindla okuyisisekelo.

Ukuzindla kungathonya imizwa nezimpawu zokukhathazeka nokudangala.

Ngokungeziwe kuzinhlelo zokusebenza zokuzindla, kukhona nezinhlelo zokusebenza ezigxile ekukhuthazeni.

I-NAMI HelpLine

INational Alliance on Mental Illness (NAMI) e-United States inikeza ulwazi lwamahhala, olunembile nolwamuva mayelana nokunakekelwa kwezempilo yengqondo. Banikeza nokuhanjiswa kwezinsizakusebenza.

Ukuxhumana ne-NAMI, bashayele ku-800-950-6264 noma ubathumele i-imeyili ku [email protected].

Izinsiza ze-ADAA

I-Anxiety and Depression Association of America (ADAA) nayo inezinsizakusebenza eziningi kwiwebhusayithi yabo, kanye nemininingwane eyiqiniso ngayo yonke into kusuka ezimpawu zokucindezeleka kuya ekuhloleni izifo zengqondo. Banikela nangewebhusayithi yabo ngezilimi eziningi ezahlukahlukene.

Kuyini ukucindezeleka?

Cishe umuntu omdala oyedwa kwabangu-15 uthinteka ukudangala kunoma yimuphi unyaka, ngokusho kwe-American Psychiatric Association (APA).

Ukudangala yisimo sempilo yengqondo esivamile nokho esibi esinomthelela omubi endleleni ozizwa ngayo, ocabanga ngayo, futhi owenza ngayo.

Abantu abanokucindezeleka bangazizwa bedabukile futhi bengenasithakazelo emisebenzini ababeyijabulela phambilini. Ekugcineni, lokhu kungathinta amandla abo okusebenza. I-APA ilinganisela ukuthi umuntu oyedwa kwabayisithupha uzobhekana nokudangala ngesikhathi esithile ezimpilweni zabo.

Ezinye zezimpawu ezivame kakhulu zokudangala yilezi:

• ukulahlekelwa amandla
• imizwa ecindezelekile
• unenkinga yokulala noma ukulala ngokweqile
• izinguquko ekudleni

Ukuxilongwa kuvame ukuza ngemuva kokuthi izimpawu ziqhubeke okungenani amasonto ama-2.

Ungabhekana kanjani nesimo

Imithi yokwelashwa isukela ezinhlotsheni zokwelashwa kuye emithini. Icala ngalinye lihlukile.

Esimweni lapho unengcindezi, cishe uzothola inhlanganisela yokwelashwa isebenza kunokusebenza okukodwa. Isazi sezempilo yengqondo singakusiza uthole ukuthi yini okukusebenzela kangcono.

Ukuthatha

Ukuba nenketho yokusebenza ekhaya kuyinto abantu abaningi abayithokozelayo, kepha kubalulekile ukukhumbula ukuthi akuyona eyabo bonke abantu.

Ngokuhamba kwesikhathi, ungathola ukuthi usebenza kangcono lapho uzungezwe ozakwabo endaweni yokuzijabulisa. Kukuwe ukuthi unqume ukuthi yini esebenza kangcono empilweni yakho yengqondo.

Khumbula ukuthi kunolwazi oluncane noma alunalo nhlobo oluxhumanisa ngqo umsebenzi wokude nokuthuthuka kokudangala.

Uchwepheshe wezokwelapha angakusiza unqume ukuthi ngabe ubhekene nokudabuka noma ukudangala futhi akutholele ukunakekelwa okudingayo. Khumbula, ukuthola ukwesekwa kuwufanele: Abantu abaningi abanokucindezeleka abathola ukwelashwa baqhubeka nokuphila impilo enempilo.