Ingcamango yokudinwa ixhaphake ngakumbi kumaxesha akutshanje. Emva kokuqhambuka kwe-COVID-19, abantu baziva bediniwe kukujongana noxinzelelo rhoqo emsebenzini okanye kubomi bomntu.

Ngayo yonke i-buzz ejikelezayo, ngaba uyazi ukuba kuthetha ukuthini "ukudinwa"? Yintoni onokuyenza xa udinwe ngokugqithiseleyo, okanye unokubuyela njani ekudinweni? Makhe siphonononge amanyathelo ama-5 onokuwathatha ukuze uqalise ukuchacha ngokupheleleyo.

Isiqulatho

Ngaba Udinwe Ngokwenene?
Indlela Yokubuyela Ekutshiseni?
Ingaba Kuthatha Ixesha Elingakanani Ukuchacha ngokupheleleyo?
Iingcebiso ezi-3 zoKwakha ukuZinzisa ukuDinwa

Ngaba Udinwe Ngokwenene?

Ukuqinisekisa ukuba udiniwe okanye uxinezelekile okwethutyana kubalulekile. Imeko nganye ifuna indlela eyahlukileyo.

Ngoko ke, yintoni ukudinwa? Utshe waphelayimeko yokudinwa ngokweemvakalelo, ngokwasemzimbeni, nasengqondweni okubangelwa luxinzelelo olude nolugqithisileyo. Ngokuqhelekileyo kwenzeka xa uziva ukhululekile, usebenza kakhulu, kwaye ungaxabisekanga, kukushiya uzive udiniwe kwaye ungakwazi ukuhlangabezana neemfuno eziqhubekayo.

indlela yokuchacha ekudinweni — *Ukwahlula ukudinwa kuxinzelelo kulapho kufuneka uqale khona.*

Iimpawu eziphambili zokudinwa ziquka:

Ukudinwa: Ukuziva udiniwe kwaye udiniwe amaxesha amaninzi, ngokwasemzimbeni nasemphefumlweni. Oku kudinwa kuhlala kuqhubeka nasemva kokuphumla.
Ukugxeka kunye nokuzahlula: Ukuphulukana nomdla emsebenzini okanye kwimisebenzi kube kunomvuzo okanye kumnandi. Ukuziva ukhululekile emsebenzini kunye nabalingane kuxhaphakile.
Ukuziva ungasebenzi: Ukuziva ungento yanto okanye ukusilela, ukuziva ngathi akukho nto uyenzayo yenza umahluko okanye iyaxatyiswa.

Qiniseka ukuba oko ukuvayo kuhambelana nenkcazelo yokudinwa ngokugqithiseleyo. Linyathelo elingundoqo elifunekayo eliya ekuchacheni.

Indlela Yokubuyela Ekutshiseni?

Ukuchacha ekudinweni yinkqubo ethe ngcembe efuna umonde, imfesane, nokuzibophelela ekwenzeni utshintsho olulungileyo ebomini bakho. Kubandakanya ukuphonononga kwakhona ezona zinto zibalulekileyo kuwe, ukubeka usukelo olusengqiqweni, nokuphumeza iindlela zokuzinyamekela.

Nalu uhambo olu-5 oluya ekuchacheni ekudinweni:

#1 Yamkela kwaye Wamkele iimvakalelo zakho

Inyathelo lokuqala lokuchacha kukuvuma ukuba udinwe ngokugqithiseleyo. Le ngqwalasela ibalulekile njengoko ibeka isiseko sotshintsho oluyimfuneko.

Ukuvuma ukudinwa kuthetha ukuba ukulungele ukuqalisa ukulungisa iingxaki ezikhokelele kwesi simo. Lixesha xa usuka ekunyamezeleni uxinezeleko njengento engenakuthintelwa ebomini uye kufuna izisombululo kunye nezicwangciso zotshintsho.

Oku kwamkelwa kuvula umnyango wokuhlola iinketho zenkxaso, nokuba uthetha nomphathi malunga noxinzelelo olunxulumene nomsebenzi, ukufuna uncedo lwengcali kwi-therapist, okanye ukuphumeza utshintsho lwendlela yokuphila. Ukuqaphela ukudinwa kukuqala, kwaye mhlawumbi kubaluleke kakhulu, inyathelo ekuqaliseni uhambo lokubuyisela, impilo kunye nokuphila kakuhle.

#2 Funa Inkxaso

Musa ukuzama ukujamelana nokudinwa uwedwa. Finyelela kusapho, abahlobo, okanye osebenza nabo ukuze ufumane inkxaso yeemvakalelo. Ukuthetha nabantu obathembayo malunga neemvakalelo kunye namava akho kunokubonelela ngembono entsha, iingcebiso ezisebenzayo, kunye nentuthuzelo elula yokwazi ukuba awuwedwa kwiingxaki zakho.

Kwiimeko zobungcali, cinga ukuthetha nomcebisi, ummeli weHR, okanye umphathi omthembileyo. Ukuba ukudinwa kunzima kakhulu, ukufuna uncedo kwingcali yezempilo yengqondo kunokukunika iindlela ezilungelelanisiweyo zokuchacha.

#3 Misela imida kwaye ufunde ukuthi Hayi

Omnye unobangela oqhelekileyo wokudinwa kukuzibophelela ngokugqithisileyo. Vavanya uxanduva lwakho lwangoku kwaye uchonge iindawo onokubeka kuzo imida. Funda ukuthi hayi kwimisebenzi eyongezelelekileyo okanye iimbopheleleko eziya kongezelela kuxinezeleko lwakho. Beka phambili umthwalo wakho womsebenzi kwaye ugxininise kwimisebenzi ebalulekileyo nenelisayo.

Qala ngokujonga ngokubanzi izibophelelo zakho zobuqu kunye nobungcali. Ngaba kukho imisebenzi okanye iindima ezidla amandla akho okanye ezitya ixesha lakho elingalinganiyo? Qwalasela ukuba yeyiphi kwezi ebalulekileyo kwaye enokuthi inikezelwe, icuthwe, okanye ipheliswe.

#4 Sebenzisa ubuchule bokuNciphisa uxinzelelo

Faka iindlela zokunciphisa uxinzelelo kwindlela yakho yemihla ngemihla. Ukuzibandakanya ekucamngceni kwengqondo kunokuba luncedo ngakumbi, njengoko kunceda ukugxila kwiingcinga zakho kwaye kuncitshiswe i-rumination ehlala ihamba noxinzelelo. Imizuzu nje embalwa yokukhumbula yonke imihla inokuthoba kakhulu amanqanaba oxinzelelo kwaye iphucule ingqondo yakho yonke yokuphila kakuhle.

Umthambo wokuphefumlela nzulu sesinye isixhobo esilula kodwa esinamandla. Zingenziwa phantse naphi na kwaye zifuna imizuzu embalwa nje ukunceda ukuzola ingqondo kunye nokunciphisa uxinzelelo emzimbeni. Ubuchwephesha obufana nendlela yokuphefumla ye-4-7-8 okanye ukuphefumla kwe-diaphragmatic baziwa ngeziphumo zabo zokuthomalalisa kwangoko.

I-Yoga idibanisa ukuma komzimba, ukulawula ukuphefumla, kunye nokucamngca ukunika indlela epheleleyo yokunciphisa uxinzelelo. Ukuziqhelanisa rhoqo kunokuphucula ukuguquguquka, amandla, ukulinganisela, kunye nokucaca kwengqondo, konke oku negalelo ekunciphiseni uxinzelelo.

Ukongezelela, ukwenza umthambo rhoqo yeyona nto inamandla yokuphelisa uxinzelelo. Imisebenzi efana nokuhamba, ukubaleka, ukuqubha, okanye ukukhwela ibhayisekile ayikhuthazi nje kuphela ukomelela komzimba kodwa ikwaphucula isimo sengqondo nokunciphisa ixhala neempawu zokudakumba, ngenxa yokukhululwa kwee-endorphins, ezidla ngokubizwa ngokuba ziihomoni zendalo zomzimba 'zokuziva ulungile'.

#5 Phinda uvavanye kwaye uhlengahlengise indlela ophila ngayo

Jonga ngokusondeleyo kukhetho lwakho lwendlela yokuphila kunye ngokubanzi Umsebenzi wobomi. Qinisekisa ukuba ulala ngokwaneleyo, utya ukutya okunesondlo, kwaye uzinika ixesha lemisebenzi yokuzonwabisa kunye nezinto ozonwabisa ngazo. Cinga ukuba ngaba naluphi na utshintsho lwexesha elide kufuneka lwenziwe kubomi bakho bobugcisa, njengokutshintsha umsebenzi, iiyure ezincitshisiweyo, okanye indlela eyahlukileyo yokusebenza.

Ingaba Kuthatha Ixesha Elingakanani Ukuchacha ngokupheleleyo?

Ubude bexesha lokuchacha ngokupheleleyo ekudinweni buyahluka kakhulu kumntu nomntu. Kuxhomekeke kwizinto ezahlukeneyo ezibandakanya ubunzulu bokudinwa, iimeko zomntu ngamnye, izicwangciso ezisetyenzisiweyo ukuchacha, kunye nempilo yomntu jikelele kunye nokomelela.

izinto zokuthetha ngendawo yokusebenza — *Ubude bexesha lokubuyisela ubukhulu becala buxhomekeke kubunzima kunye neemeko ezithile.*

Nantsi iingqwalasela jikelele:

Ubunzima: Ixesha lokubuyisela lihlala lihambelana nobungqongqo kunye nobude bokudinwa. Ukuba iimpawu zokudinwa zinobulali kwaye zilungiswa kwangethuba, ukuchacha kunokukhawuleza, okunokwenzeka kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa. Kwiimeko zokudinwa kakhulu, apho umntu anokufumana ukudinwa okukhulu ngokomzimba nangokwengqondo, ukuchacha kunokuthatha iinyanga ezininzi okanye nangaphezulu.
Iimeko Zomntu Ngamnye: Iimeko zomntu, njengendawo yokusebenza, uxanduva lwentsapho, kunye nobukho benethiwekhi yenkxaso, zidlala indima ebalulekileyo kwixesha lokubuyisela. Indawo exhasayo kunye nokuqonda inokuququzelela ukubuyiswa ngokukhawuleza.
Imiba yeMpilo kunye nendlela yokuphila: Impilo ngokubanzi kunye nemikhwa yokuphila ichaphazela inkqubo yokubuyisela. Abantu abaneemeko zempilo eziphantsi okanye abaphila ngendlela engafanelekanga (njengokutya okungafanelekanga, ukungazilolongi, okanye imiba yokulala) kunokuthatha ixesha elide ukuchacha.
Izicwangciso zoBuyiselo: Ukusebenza kwezicwangciso kunye nonyango olusetyenzisiweyo kunokuchaphazela ixesha lokubuyisela. Oku kubandakanya ukukwazi ukwenza utshintsho oluyimfuneko lwendlela yokuphila, ukufuna uncedo lweengcali, kunye nokuphumeza iindlela ezisebenzayo zokulawula uxinzelelo.
Ukuzibophelela ekuBuyiseni kwakhona: Ukuzibophelela komntu ekuzibandakanyeni ngokukhutheleyo kwimisebenzi yokubuyisela, njengokubeka imida, ukuziqhelanisa nokuzinyamekela, kunye nokukwazi ukwenza utshintsho olubalulekileyo ebomini okanye umsebenzi, kubaluleke kakhulu.

Iingcebiso ezi-3 zoKwakha ukuZinzisa ukuDinwa

Sebenzisa ezi zicwangciso zintathu ukomeleza amandla okujongana noxinzelelo kunye nokunciphisa amathuba okuba udinwe ngokugqithiseleyo.

Phuhlisa iziCwangciso zokuNjabisa ngokuSebenzayo: Yiba neseti yeendlela ezinempilo zokumelana xa kuvela uxinzelelo. Oku kunokubandakanya uqheliselo lwengqondo olufana nokucamngca kunye nemithambo yokuphefumla nzulu, kunye nokuzilolonga rhoqo.
Yomeleza iiNethiwekhi zeNkxaso yeNtlalo: Hlakulela ulwalamano nosapho, abahlobo kunye noogxa bakho abanokunika inkxaso nokuqondana ngokweemvakalelo. Ukuba nabantu othetha nabo kwaye wabelane nabo ngamava akho kunokunciphisa kakhulu ukuziva uxinezelekile.
Beka phambili Ukuzinyamekela kwaye Uzibekele imida: Ukuzinyamekela yinxalenye ebalulekileyo yokomelela. Oku kuthetha ukubeka phambili ukulala ngokwaneleyo, ukutya ukutya okunesondlo, kunye nokuthatha ixesha lokuphumla kunye nokuphinda uhlaziye. Ukufunda ukumisela imida kubomi bakho bobuqu kunye nobungcali ngomnye umba obalulekileyo.

UkuSonga!

Ngoko, njani ukuchacha ekudinweni? Ifuna inkqubo ngokuthe ngcembe. Ukulungiswa ngokukhawuleza okanye ngokukhawuleza kunokukhokelela ekukhungathekeni. Umonde kunye nendlela engaguqukiyo, epheleleyo yokulawula uxinzelelo kunye nempilo yinto ebalulekileyo. Kukwabalulekile ukuba ungangxami ubuyele kwiimeko ezinoxinzelelo olukhulu olukhokelele ekudinweni kakhulu, njengoko oku kunokukhokelela ekubuyeleni kwakhona. Ukungena rhoqo kunye nokhathalelo lwempilo okanye uchwepheshe wezempilo yengqondo kunokunceda ukulinganisa inkqubela kunye nokulungelelanisa izicwangciso zokubuyisela njengoko kufuneka.

tags:

lawulo loxinzelelo