Umqondo wokutubeka uye wanda kakhulu ezikhathini zamuva nje. Ngemuva kokugqashuka kwe-COVID-19, abantu bazizwa bekhathele ukubhekana nengcindezi eqhubekayo emsebenzini noma ukuzulazula empilweni yomuntu siqu.
Ngawo wonke umsindo okhona, uyazi ukuthi kusho ukuthini "ukutubeka"? Yini ongayenza lapho utubekile, noma indlela yokululama ekutubekeni? Ake sihlole izinyathelo ezingu-5 ongazithatha ukuze uqalise ukutakula okugcwele.
Okuqukethwe
- Ingabe Ukhathele Ngempela?
- Ungalulama Kanjani Ekushiseni?
- Ngokuvamile Kuthatha Isikhathi Esingakanani Ukululama Okugcwele?
- Amathiphu angu-3 Okwakha Ukumelana Nokushiseka
Ingabe Ukhathele Ngempela?
Ukunquma ukuthi ubhekene nokutubeka noma ukucindezeleka kwesikhashana kubalulekile. Isimo ngasinye sidinga indlela ehlukile.
Ngakho, kuyini ukutubeka? Ukushisa yisimo sokukhathala ngokomzwelo, ngokomzimba nangokwengqondo okubangelwa ukucindezeleka okuhlala isikhathi eside nokudlulele. Ngokuvamile kwenzeka lapho uzizwa ukhungathekile, usebenza ngokweqile, futhi ungabalulekile, okukushiya uzizwa ukhathele futhi ungakwazi ukuhlangabezana nezidingo eziqhubekayo.
Izimpawu eziyinhloko zokukhathala zihlanganisa:
- Ukukhathala: Ukuzizwa ukhathele futhi ukhathele isikhathi esiningi, ngokomzimba nangokomzwelo. Lokhu kukhathala kuvame ukuqhubeka ngisho nangemva kokuphumula.
- I-Cynicism kanye ne-Detachment: Ukulahlekelwa intshisekelo emsebenzini noma imisebenzi kanye okuvuza noma okujabulisayo. Umuzwa wokuhlukaniswa nomsebenzi kanye nozakwethu uvamile.
- Imizwa Yokungasebenzi: Umuzwa wokungabi nalutho noma ukwehluleka, ukuzwa ukuthi akukho okwenzayo okwenza umehluko noma okwaziswayo.
Qiniseka ukuthi obhekene nakho kufana nencazelo yokutubeka. Kuyisinyathelo esibalulekile esidingekayo sokululama.
Ungalulama Kanjani Ekushiseni?
Ukululama ekutubekeni kuyinqubo ehamba kancane edinga isineke, uzwelo, nokuzibophezela ekwenzeni izinguquko ezinhle empilweni yakho. Kuhilela ukuhlola kabusha izinto eziza kuqala kuwe, ukubeka imigomo engokoqobo, nokusebenzisa izinqubo zokuzinakekela.
Nalu uhambo oluyizinyathelo ezi-5 oluya ekululameni ekutubekeni kakhulu:
#1 Vuma futhi Wamukele Imizwa Yakho
Isinyathelo sokuqala sokululama ukuvuma ukuthi ubhekene nokutubeka. Lokhu kuqashelwa kubalulekile njengoba kwenza izinguquko ezidingekayo.
Ukuvuma ukutubeka kusho ukuthi usukulungele ukuqala ukubhekana nezinkinga eziholele kulesi simo. Yisikhathi lapho usuka ekubekezeleni ingcindezi njengengxenye yempilo engenakugwenywa uye ekufuneni izixazululo namasu oshintsho.
Lokhu kwamukelwa kuvula umnyango wokuhlola izinketho zokusekela, kungakhathaliseki ukuthi ukukhuluma nomphathi mayelana nokucindezeleka okuhlobene nomsebenzi, ukufuna usizo lochwepheshe kumelaphi, noma ukwenza izinguquko zendlela yokuphila. Ukuqaphela ukutubeka kuyisinyathelo sokuqala, futhi mhlawumbe esibaluleke kakhulu, sokuthatha uhambo lokululama, impilo kanye nokuphila kahle.
#2 Funa Ukusekela
Ungazami ukubhekana nokutubeka uwedwa. Xhumana nomndeni, abangani, noma ozakwenu ukuze uthole ukwesekwa ngokomzwelo. Ukukhuluma nabantu obathembayo mayelana nemizwa yakho nolwazi lwakho kungakunikeza umbono omusha, iseluleko esisebenzayo, kanye nenduduzo elula yokwazi ukuthi awuwedwa emzabalazweni wakho.
Ezimweni zomsebenzi, cabanga ukukhuluma nomeluleki, omele i-HR, noma umphathi omethembayo. Uma ukutubeka kubi kakhulu, ukufuna usizo kuchwepheshe wezempilo yengqondo kungakunikeza amasu afanelana nawe ukuze ululame.
#3 Beka Imingcele Futhi Ufunde Ukuthi Cha
Enye imbangela evamile yokutubeka ukuzibophezela ngokweqile. Hlola izibopho zakho zamanje futhi ukhombe izindawo lapho ungabeka khona imingcele. Funda ukwenqaba imisebenzi eyengeziwe noma izibopho ezizonezela ekucindezelekeni kwakho. Beka kuqala umthwalo wakho womsebenzi futhi ugxile emisebenzini ebalulekile nenelisayo.
Qala ngokubheka kabanzi izibopho zakho zomuntu siqu nezomsebenzi. Ingabe ikhona imisebenzi noma izindima ezikuqeda amandla noma ezidla isikhathi sakho esilinganiselwe? Cabangela ukuthi yikuphi kwalokhu okubalulekile futhi okungase kunikezwe amandla, kuncishiswe, noma kuqedwe.
#4 Sebenzisa Amasu Okunciphisa Ingcindezi
Faka izinqubo zokunciphisa ingcindezi ohlelweni lwakho lwansuku zonke. Ukuzibandakanya ekuzindleni kwengqondo kungaba yinzuzo ikakhulukazi, njengoba kusiza ukugxilisa imicabango yakho futhi kunciphise ukuvuthwa okuvame ukuhambisana nokucindezeleka. Imizuzu embalwa nje yokucabanga usuku ngalunye inganciphisa kakhulu amazinga okucindezeleka futhi ithuthukise umuzwa wakho wenhlalakahle.
Ukuzivivinya ukuphefumula okujulile kungenye ithuluzi elilula kodwa elinamandla. Zingenziwa cishe noma yikuphi futhi zidinga imizuzu embalwa kuphela ukusiza ukuthulisa ingqondo nokunciphisa ukungezwani emzimbeni. Amasu afana nendlela yokuphefumula engu-4-7-8 noma ukuphefumula kwe-diaphragmatic aziwa ngemiphumela yawo yokupholisa ngokushesha.
I-Yoga ihlanganisa ukuma komzimba, ukulawula umoya, nokuzindla ukuze kunikeze indlela ephelele yokukhulula ukucindezeleka. Ukuzijwayeza njalo kungathuthukisa ukuguquguquka, amandla, ukulinganisela, nokucaca kwengqondo, konke okunomthelela ekwehliseni ukucindezeleka.
Ukwengeza, ukuvivinya umzimba njalo kuyidambi elinamandla lokucindezeleka. Imisebenzi efana nokuhamba, ukugijima, ukubhukuda, noma ukugibela ibhayisikili ayigcini nje ngokuthuthukisa ukuqina komzimba kodwa futhi ithuthukisa isimo sengqondo futhi inciphise izimpawu zokukhathazeka nokucindezeleka, ngenxa yokukhululwa kwama-endorphin, avame ukubizwa ngokuthi amahomoni emvelo 'okuzizwa elungile'.
#5 Hlola Kabusha futhi Ulungise Indlela Yakho Yokuphila
Bhekisisa ukukhetha kwakho kwendlela yokuphila kanye nakho konke ibhalansi yempilo yomsebenzi. Qinisekisa ukuthi ulala ngokwanele, udla ukudla okulinganiselayo, futhi uzinika isikhathi semisebenzi yokuzilibazisa nezinto zokuzilibazisa. Cabangela noma yiziphi izinguquko zesikhathi eside ezidinga ukwenziwa empilweni yakho yobungcweti, njengokushintsha umsebenzi, amahora ancishisiwe, noma indlela ehlukile yokusebenza.
Ngokuvamile Kuthatha Isikhathi Esingakanani Ukululama Okugcwele?
Ubude besikhathi sokululama ngokugcwele ekutubekeni siyahluka kakhulu kumuntu nomuntu. Kuncike ezicini ezihlukahlukene ezihlanganisa ubunzima bokutubeka, izimo zomuntu ngamunye, amasu asetshenziswayo ukuze alulame, kanye nempilo ephelele yomuntu nokuqina.
Nazi ezinye izinto ezijwayelekile:
- Ubunzima: Isikhathi sokululama sivamise ukuhambisana nobukhulu kanye nobude bokutubeka. Uma izimpawu zokutubeka zithambile futhi zilungiswa kusenesikhathi, ukululama kungashesha, okungenzeka phakathi kwamaviki ambalwa kuya ezinyangeni ezimbalwa. Ezimweni zokutubeka okukhulu, lapho umuntu engase abhekane nokukhathala okukhulu ngokomzimba nangokwengqondo, ukululama kungase kuthathe izinyanga ezimbalwa noma ngisho nangaphezulu.
- Izimo Ngamunye: Izimo zomuntu siqu, njengendawo yokusebenza, izibopho zomndeni, kanye nokuba khona kwenethiwekhi yokusekela, zidlala indima ebalulekile esikhathini sokululama. Indawo esekelayo neqondayo ingenza kube lula ukululama ngokushesha.
- Impilo kanye Nendlela Yokuphila: Imikhuba yempilo ejwayelekile kanye nendlela yokuphila inomthelela enqubweni yokululama. Abantu abanezimo zempilo ezicashile noma imikhuba yendlela yokuphila engenampilo (njengokudla okunempilo, ukungazivocavoci, noma izinkinga zokulala) kungase kuthathe isikhathi eside ukululama.
- Amasu Okubuyisela: Ukusebenza kwamasu nokwelashwa okusetshenzisiwe kungathonya ubude besikhathi sokululama. Lokhu kuhlanganisa ikhono lokwenza izinguquko ezidingekayo zendlela yokuphila, ukufuna usizo lochwepheshe, nokusebenzisa amasu okulawula ukucindezeleka asebenzayo.
- Ukuzibophezela Ekubuyiseleni: Ukuzibophezela komuntu ngamunye ekuzibandakanyeni ngenkuthalo emikhubeni yokutakula, njengokubeka imingcele, ukuzinakekela, kanye nokwenza izinguquko ezibalulekile empilweni noma emsebenzini, kubalulekile.
Amathiphu angu-3 Okwakha Ukumelana Nokushiseka
Sebenzisa lawa maqhinga amathathu ukuze uqinise ikhono lokusingatha ingcindezi nokunciphisa amathuba okuba nokutubeka.
- Thuthukisa Amasu Okubhekana Nempilo Enempilo: Yiba nesethi yezindlela ezinempilo zokubhekana nazo lapho kuphakama ingcindezi. Lokhu kungabandakanya imikhuba yokucabanga njengokuzindla nokuzivocavoca ukuphefumula okujulile, kanye nokuzivocavoca umzimba okuvamile.
- Qinisa Izingosi Zokusekela Komphakathi: Hlakulela ubuhlobo nomndeni, abangani, nozakwenu abanganikeza ukusekela ngokomzwelo nokuqonda. Ukuba nabantu ongakhuluma nabo futhi wabelane nabo ngesipiliyoni sakho kunganciphisa kakhulu umuzwa wokukhungatheka.
- Beka Eqhulwini Ukuzinakekela futhi Ubeke Imingcele: Ukuzinakekela kuyisici esibalulekile sokuqina. Lokhu kusho ukubeka phambili ukulala ngokwanele, ukudla ukudla okulinganiselayo, kanye nokuzinika isikhathi sokuphumula nokushaja kabusha. Ukufunda ukubeka imingcele empilweni yakho yomuntu siqu neyomsebenzi kungenye isici esibalulekile.
Ukugoqa!
Ngakho-ke, kanjani ukuze ululame kusukela ekutubekeni? Kudinga inqubo kancane kancane. Ukulungiswa okusheshayo noma okunamandla kungaholela ekukhungathekeni. Ukubekezela kanye nendlela engaguquki, ephelele yokulawula ukucindezeleka nempilo kubalulekile. Kubalulekile futhi ukuthi ungajahi ukuphindela ezimeni ezicindezela kakhulu eziholele ekutubekeni, ngoba lokhu kungaholela ekubuyeni. Ukungena njalo ngosizo lwezempilo noma uchwepheshe wezempilo yengqondo kungasiza ukulinganisa inqubekelaphambili kanye nokulungisa amasu okuthola kabusha njengoba kudingeka.
