Kubatana Kwako Kwakadzika - Nzira gumi neshanu dzekurwisa Kusurukirwa Kure

Paunofunga nezvebasa rakakwana, ndezvipi zvinhu zvinoriita?

Maawa anochinja? Mabhenefiti akanaka? Kugoverwa kwetsika neChishanu?

Zvakadini nevanhu?

Muna 2016, mumwe asingazivikanwe anobatsira The Guardianakanyora kuti akarara sei pamubhedha, akatarisa padenga paaifanira kunge ari kuenda kubasa.

Aida basa rake uye aibhadharwa zvakanaka kuti ariite. Kunyange zvakadaro, mangwanani iwayo, haana kukwanisa kuzunungusa kunzwa kwokutya rimwe zuva muhofisi.

Akanga akakomberedzwa 'nevanhu vakachenjera, vanosetsa, vane pfungwa dzakafanana' zuva nezuva, asi pasina mumwe wavo. Shamwari dzake mbiri dzekare dzekubasa dzakanga dzasiya kambani, uye iye zvino zvaakanga ari mutariri wechikwata chimwe chizvarwa chiri kure naye, akanzwa ari ogakwemaawa 45 pavhiki.

Kubudirira kwake kwakadzikira uye akatanga kunetseka kuti aise zvishoma zvaidiwa pabasa rake.

Ndipo paakazvigamuchira kusurukirwa pabasa idambudziko chairo.

Izvozvi tave kune rimwe divi redenda, pamwe rakubatawo. Kunyanya kana uchishanda uchibva kumba uko kusangana kwevanhu chaiko kushoma, kana kuripo zvachose.

Saka, hongu, basa riri kure riri kutiita kuti tisuwa.

Asi usazvinetse, kune nzira dzekurwisa…

• Nei kusurukirwa kwako kuchikosha
• Mazano ekunzwa akabatana
• Tanga zvishoma, ita zvibatanidza

Nei Kusurukirwa Kwako Kuchikosha

Kusurukirwa kunogona kuva imwe yemamiriro ezvinhu anonzwa ari nyore kutsvaira pasi pegumbo. Asi iri harisi ronda remudumbu (zvakanyanya, iwe unofanirwa kuzviongorora) uye ichi hachisi chinhu 'chisingaonekwe, chepfungwa'.

Kusurukirwa kunogara zvachose mukati me pfungwa.

Zvinodya pfungwa dzako nezviito zvako kudzamara wava goko remunhu, uchiita shoma shoma yebasa rako repamhepo usati wapedza husiku hwese uchiedza kuzviburitsa kubva mufunk yako isina kunaka munguva yebasa mangwana mangwanani.

• Kana iwe wakasurukirwa, iwe ka7 kashoma mukana wekuita basa. (Entrepreneur)
• Iwe une mukana wakapetwa kaviri wokufunga nezvekusiya basa rako paunenge wakasurukirwa. (Cigna)
• Kunzwa kusurukirwa pabasa kunoganhurira kuita kwemunhu uye kwechikwata, kunoderedza kugona uye kukanganisa kufunga nekuita sarudzo. (American Psychiatric Association)

Saka, kusurukirwa ndiko njodzi yebasa rako riri kure, asi zvinoenda kure kure nekubuda kwebasa rako.

Ihondo yako utano hwepfungwa nehwomuviri:

• Kusurukirwa kwakaipa kune hutano hwako pane kupindwa muropa nedoro, kufutisa kana kuputa midzanga gumi neshanu pazuva. (University of New Hampshire)
• Kusurukirwa kwakabatana nenjodzi huru yechirwere chemoyo, kuderera kwekuziva uye Alzheimer's. (National Institute of Health)
• Kusurukirwa kunowedzera njodzi yako yekufa ne60 kusvika 84%. (American Journal of Epidemiology)

Wow. Hakushamisi kuti kusurukirwa kwakaziviswa kuva denda reutano.

Zvinotoparira. Serious; kunge utachiona chaihwo. Imwe ongororo yakaitwa ne University of Chicagoakawana kuti vanhu vasina kusurukirwa vanogara pedyo nevanhu vakasurukirwa vanogona Catch kunzwa kusurukirwa.

Saka nekuda kwebasa rako, hutano hwako uye nevamwe vakakukomberedza, inguva yekuita shanduko.

Mazano ekuti Unzwe Wakabatana muBasa rako Rekure

Kusurukirwa kure kure kunganzwa senge dhizaini yaunofanirwa kutsungirira kuti uwane rombo rekushanda munzvimbo yakasarudzika, yakavanzika, asi chokwadi ndechekuti haufanirwe kunge uchitsungirira zvachose.

Tese tiri zvisikwa zvekugarisana nevanhu uye hukama hwevanhu hahufanire kutorwa sechinhu chekutengesa kuti tigadzikane.

Unogona kuva nezvose. Zviri kwauri mese uye kubasa kwako kuti uzive sei, asi heano mamwe matipi aunogona kuedza izvozvi:

Zvaunogona kuita…

#1 - Buda mumba

muri 3 nguva dzinowedzerakunzwa kugutsikana munharaunda paunenge uchishanda panzvimbo yekushanda.

Isu tinowanzo kufunga nezvekushanda kubva 'kumba' sekubva kumba, asi kugara wega pachigaro chimwechete chine madziro mana akafanana zuva rose inzira yechokwadi yekuzviita kuti uve neshungu sezvinobvira.

Inyika huru kunze uko uye yakazara nevanhu vakaita sewe. Buda kune cafe, raibhurari kana nzvimbo yekushanda; iwe uchawana kunyaradzwa uye kushamwaridzana pamberi pevamwe vashandi vari kure uye iwe uchava nenzvimbo yakasiyana inopa kukurudzira kupfuura hofisi yako yekumba.

Oo, uye izvo zvinosanganisira kudya kwemasikati, zvakare! Enda kuresitorendi kana kungova nekudya kwako kwemasikati mupaki, yakakomberedzwa nemasikirwo.

#2 - Ronga chikamu chidiki chekurovedza muviri

Gara neni pane ino ...

Haisi chakavanzika kuti kurovedza muviri kunowedzera huwandu hwe dopamine muuropi uye kazhinji kunosimudza manzwiro ako. Chinhu chimwe chete chiri nani pane kuzviita wega ndiko kuzviita nevamwe vanhu.

Isa nekukurumidza 5 kana 10 maminetsi zuva rega rega kuti kurovedza muviri pamwe chete. Ingofonera mumwe munhu muhofisi uye ronga makamera kuti vatore firimu iwe nechikwata muchiita maminetsi mashoma emapuranga, mamwe ma press-ups, sit-ups nezvimwe.

Kana iwe ukazviita kwekanguva, ivo vanokubatanidza iwe neiyo dopamine hit yavanowana zuva rega rega. Nenguva isipi, vanenge vachisvetuka mukana wekutaura newe.

#3 - Ita zvirongwa kunze kwebasa

Chinhu chimwe chete chinogona kurwisa kusurukirwa kupedza nguva nevanhu vaunoda.

Pamwe unosvika pakupera kwezuva rekushanda rausina kutaura nemunhu. Kana zvikasatariswa, manzwiro aya asina kunaka anogona kugara manheru ako uye kunyangwe mangwanani anotevera, apo anoratidza kutya pane rimwe zuva rekushanda.

Zuva rekofi remaminetsi makumi maviri neshamwari rinogona kuita mutsauko wenyika. Misangano inokurumidza neavo vari pedyo newe inogona ita sebhatani resetuye nekukubatsira kubata rimwe zuva muhofisi iri kure.

#4 - Gadzirisa 'zvakajairika' chat kubasa

Hurukuro dzinonyatsogutsa nevatinoshanda navo hadzisi dzebasa.

Gadzira boka re "zvakajairika" pane yako yemukati meseji system uye taura nezvemitambo, mhuka dzinovaraidza, chikafu; zvinhu zvakajairika zvaungataura pamusoro pemvura inotonhorera.

Kubuda mu "basa" pfungwa uye mupfungwa dzevanhunzira iyi ichakubatsira iwe kugadzira hukama huri nani nevaunoshanda navo. Vanozokoshesawo kuzorora kudiki kubva kubasa uye vanozove nemukana wekuita mariri mune ramangwana.

#5 - Fona, usanyore mameseji

Sevanhu, isu tinofurirwa zvakanyanya nechiso chemunhu kupfuura mazwi avo.

Usaite nungo – nguva inotevera paunoda mumwe munhu wechimwe chinhu, kunyangwe chiri chidiki, vafonere.

Kuona chiso chako nguva dzose kunoyeuchidza munhu wese kuti iwe uri nhengo yechikwata uye kwete chimwe chinhu chisina chimiro icho dzimwe nguva mameseji ekuti haakunzwe pamusangano.

#6 - Tora chipfuwo

Hushamwaridzani hunotora nzira dzakawanda uye imwe yeinonyanyozivikanwa iri pakati pemunhu nechipfuyo chavo.

Zvizhinji zvemhuka dzinovaraidza, asi kunyanya imbwa, dzinonakidza pa zvichitipa simba kana tichinzwa kusurukirwa. Vanogara varipo kwauri, pedyo ne (kana pamusoro) tsoka dzako paunenge uchishanda.

Pamwe chete nekupa zororo kubva mukusurukirwa kwebasa riri kure, ivo vanokupawo huru yekutaura pese paunofonera vaunoshanda navo.

Kutendeseka - tora imbwa diki uye uone kuti vangani vanhu vanoda kukufonera vhidhiyo.

#7 - Rova iyo convo

Izvi zvingaita sezviri pachena, asi vazhinji vedu tinowanzogara uye kumirira kuti hurukuro iuye kwatiri.

Kana vaunoshanda navo vakabatikana vangasafunga kufunga kumutsa hurukuro nenzira yazvingangoitika muhofisi. Iva wekutanga kutaura chimwe chinhu; uchaona kuti vanhu vangadaro rudo kubata-up.

#8 - Edza kufungisisa

Hameno kuti chiitiko chaunoita uri wega chinoshanda sei pakubvisa kusurukirwa.

Asi zvinonyatsoshanda. Of 13 zvidzidzopamigumisiro yekufungisisa pamusoro pekusurukirwa, 11 yavo yakaratidza kuwirirana kwakanaka.

Iwe haudi anopfuura maminetsi mashanu pazuva kune iyi. Zviite usati washanda kana zvichibvira; unogona kushamiswa nekukurumidza kwaunotanga kutanga mazuva nemamwe mavibes akanaka.

Kunyangwe zvirinani - edza kuitisa kirasi yekufungisisa yeboka kune vaunoshanda navo. Wese munhu anogona kubatsirikana kubva kumaminetsi e5 kubva padhesiki ravo kuti awane kujekerwa kwemweya.

#9 - Ibva pasocial media

Chokwadi, isu tese tinoda kuzorora kubva palaptop zuva rese rebasa, asi iwo mabreak anofanirwa kunge ari kure neFacebook feed yako.

Zvidzidzo zvakawanda zvakaratidza kuti hapana chaicho 'social' nezvesocial media. Doomscrolling, chiitiko chinowanzojairika chekubhururutsa chikafu chako, usingaite chimwe chinhu kunze kwekutarisa, chinokatyamadza kusurukirwa kwako.

Zviitire iwe favour: pazororo rako rinotevera, isa pasi foni yako uye famba-famba panzvimbo. Mabhenefiti emuviri uye epfungwa akasimba kupfuura chero chinhu chaungawana paTikTok.

Zvinogona kuitwa nemukuru wako…

#10 - Bata nguva dzese dzekutarisa-mukati uye ongororo

Kangani boss vako vachitarisa kuti uri kunzwa sei?

Kana musiri kugara pamwe chete kuti mutaure kanenge kamwe chete pamwedzi, edza kuzvitaura. One-on-ones chikamu chakakosha chekuita shuwa kuti zvese zvakanaka nekambani yemhando yepamusoro - iwe nevaunoshanda navo.

Kana kutaura izvi zvisingaite, saka pamwe kurudzira kuti HR atumire ongororo iri nyore umo vashandi vanogona kuyera kusurukirwa kwavo. Kuchengeta aya macheki nguva nenguva kunoita kuti munhu wese anzwe zviri nani pabasa.

Zvekare, kana iwe uchinetsekana kuburitsa pfungwa yako, relay kuti kusurukirwa kunogona kuva kunoparadza sei nokuda kwavo. Vane chokwadi chekupeta mushure meizvozvo.

#11 - Inosanganisira iwe zvakanyanya mumisangano uye sarudzo

Haisi chinhu chako, asi mukuru wako anogona kazhinji kanganwa kuti uripo.

Hakusi kushaikwa kwako kwebvudzi rechiso, kungoti zviri nyore kuregeredza kukuisa iwe mumisangano nekuita sarudzo nekuti pane zvakawanda zvekuronga zvevashandi vemuhofisi.

Kuvayeuchidza kuti vazive chokwadi chekuti uripo uye wakagadzirira kupa mupiro ipfungwa yakanaka.

#12 - Vaka zvikwata zvine zvinangwa zvakafanana

Ndine chokwadi chekuti nguva zhinji, unonzwa sekunge uri kushanda uri wega.

Zvakanaka, iwe hausi. Iwe uri chikamu cheboka uye mukuru wako anofanira kugara achironga basa kuitira kuti rinzwe sezvariri.

Kusurukirwa kunopera kana uchinzwa kuti uri kushandira chinangwa chimwe chete. Iyo yakanaka uye iri nyore nzira yekuvandudza kushamwaridzana pakati pako nevaunoshanda navo.

#13 - Gashira chivakwa chechikwata chenguva dzose

Chivakwa chechikwata hachifanirwe kunge chiri (uye chaicho hachifanirwe kunge chiri) imwe huru doro-yakapinzwa rwendo kuenda kuCancún pagore.

Iyo yakanakisa (uye isinganyanyi kugomera pa) masesisheni ekuvaka timu anounzwa mupfupi kuputika. Zvimwe zviitiko zvemaminetsi mashanu pakutanga kana kupera kwemusangano wega wega zvinokubatsira iwe nevaunoshanda navo kuvaka hukama hunogara nekufamba kwenguva.

Tarisa uone izvi 14 chaiyo yekuvaka timu mitambomukuru wako anogona kutanga kusanganisira mumisangano yako yepamhepo!

#14 - Dzikisa kudzvanywa

Maererano Harvard Business Review, paunonyanya kuneta, unowedzera kusurukirwa.

Kupisa idambudziko rakakura mumakambani mazhinji emazuva ano, kwaanowanzowana midzi yawo mukusurukirwa. Mukuru wako anogona kuderedza kuneta nekugadzirisa zvavanotarisira kwauri nebasa rako, achikupa zvinangwa zvinogoneka uye achikupa rumbidzo nguva dzose.

Izvi zvichakubatsira kuti unzwe wakadzikama, wakasununguka uye usina kusurukirwa.

#15 - Iva nemvumo yehutano hwepfungwa

Hutano hwako hwepfungwa hunokosha kupfuura chero chinhu chipi zvacho pabasa rako. Vashandirwi vanotanga kuziva izvozvo.

92% yevashandirwiyakawedzera tsigiro yavo yehutano hwepfungwa uye hutano hwepfungwa mushure meCOVID denda, saka hapana chikonzero chako chakatadza kuita zvimwe chetezvo.

Itsika yakanaka kuti kambani ipe bhajeti repamwedzi rinobhadhara imwe yemitengo yezvirongwa zvehutano hwepfungwa kune mumwe nemumwe wevashandi. Iwo mukana wakanaka wekuti iwe utize kutenderera kwekusurukirwa muhofisi yekumba.

Tanga Zvidiki, Ita MaConnections

Kusurukirwa idambudziko risingaperi. Usazvirega zvichipfuta.

Kuita shamwari kubasa kunogona kuita sea kwazvo basa rinotyisa kune vamwe vedu, asi sechinhu chero chipi zvacho muhupenyu, iwe unongoda tanga nematanho madiki.

Edza mamwe matipi ari pamusoro ayo anotanga kuita seanonyanya kuitika kwauri; pamwe ndiko kutanga chiteshi chekutaura chakajairika paSlack kana kutungamira maminetsi mashanu ekurovedza muviri pazuva.

Gare gare, kana iwe uchinge uchinzwa kuswedera padyo nevaunoshanda navo, unogona kuedza zvimwe zvirongwa uye pamwe kuyedza kugonesa dhipatimendi rako reHR kuti kuisa mari muhondo yekurwisa kusurukirwa chingave chikonzero chakakodzera.

Yeuka, kusurukirwa mugumisiro wekudzivisa, kwete kurambwa. Hazviwanzovi zvemunhu uye ndizvo nguva dzose chinja.

Zvino, wava nezvombo zvako. Enda uye ukunde kuva wega.

Tags: Kushandira pamwe Shanda kubva Kumba