Uma kuyekwa kungagadiwe, ukucindezeleka okungapheli kungaba nomthelela omubi empilweni yakho, ngokomzimba nangokwengqondo. Ukuhlonza izinga lokucindezeleka kusiza ukuqondisa inqubo yokuphatha ngokunikeza izindlela zokusiza ezifanele. Uma izinga lokucindezeleka selinqunyiwe, ungakwazi ukulungisa amasu okubhekana nezidingo zakho ezithile, uqinisekise ukuphathwa kokucindezeleka okuphumelelayo.
Qedela ukuhlolwa kokucindezeleka ngezansi ukuze uhlele indlela yakho elandelayo.
Uhlu Okuqukethwe
- Yini Ukuhlolwa Kwezinga Lokucindezeleka?
- I-Perceived Stress Scale (PSS)
- Ukuhlolwa Kwezinga Lokuzihlola Kwezinga Lokucindezeleka Ngokusebenzisa i-PSS
Yini Ukuhlolwa Kwezinga Lokucindezeleka?
Ukuhlolwa kwezinga lokucindezeleka kuyithuluzi noma uhlu lwemibuzo oluklanyelwe ukuhlola inani lengcindezi umuntu abhekene nayo njengamanje. Isetshenziselwa ukukala ukushuba kokucindezeleka komuntu, ukuhlonza imithombo eyinhloko yokucindezeleka, nokuqonda ukuthi ukucindezeleka kukuthinta kanjani ukuphila komuntu kwansuku zonke kanye nempilo yonke.
Nazi ezinye izici ezibalulekile zokuhlolwa kokucindezeleka:
- Ifomethi: Lokhu kuhlola kuvame ukuqukatha uchungechunge lwemibuzo noma izitatimende abaphendulayo abaphendulayo noma abalinganisele ngokusekelwe kokuhlangenwe nakho kwabo kwakamuva. Ifomethi ingahluka kusuka kuhlu lwemibuzo olulula kuye kuzinhlolovo ezibanzi.
- Okuqukethwe: Imibuzo ngokuvamile ihlanganisa izici ezihlukahlukene zempilo, okuhlanganisa umsebenzi, ubudlelwano bomuntu siqu, ezempilo, kanye nezinqubo zansuku zonke. Bangase babuze ngezimpawu ezingokomzimba zokucindezeleka (njengekhanda elibuhlungu noma izinkinga zokulala), izimpawu ezingokomzwelo (njengokuzizwa ukhungathekile noma ukhathazekile), nezinkomba zokuziphatha (njengokushintsha kwemikhuba yokudla noma yokulala).
- Amaphuzu: Izimpendulo ngokuvamile zitholwa ngendlela elinganisela amazinga okucindezeleka. Lokhu kungabandakanya isikali senani noma isistimu ehlukanisa ingcindezi ngamaleveli ahlukene, njengengcindezi ephansi, emaphakathi, noma ephezulu.
- Injongo: Umgomo oyinhloko uwukusiza abantu ngabanye ukuthi babone izinga labo lamanje lokucindezeleka. Lokhu kuqwashisa kubalulekile ekuthatheni izinyathelo zokulawula ukucindezeleka ngempumelelo. Kungaba futhi isiqalo sezingxoxo nabasebenzi bezempilo noma abelaphi.
- Izicelo: Ukuhlolwa Kwezinga Lokucindezeleka kusetshenziswa kuzilungiselelo ezihlukahlukene, okuhlanganisa ukunakekelwa kwezempilo, ukwelulekwa, izinhlelo zempilo enhle emsebenzini, kanye nokuzihlola komuntu siqu.
I-Perceived Stress Scale (PSS)
The I-Perceived Stress Scale (PSS) iyithuluzi elisetshenziswa kakhulu lezengqondo lokulinganisa umbono wokucindezeleka. Yasungulwa ngochwepheshe bezengqondo uSheldon Cohen, uTom Kamarck, noRobin Mermelstein ekuqaleni kwawo-1980. I-PSS yakhelwe ukuhlola izinga izimo ekuphileni komuntu ezithathwa njengezicindezelayo.
Izici ezibalulekile ze-PSS
I-PSS ngokuvamile ihlanganisa uchungechunge lwemibuzo (izinto) mayelana nemizwa nemicabango phakathi nenyanga edlule. Abaphendulayo bakala into ngayinye esikalini (isb., 0 = never to 4 = kaningi), amaphuzu aphezulu abonisa ukucindezelwa okucatshangelwayo okuphezulu. Kunezinguqulo eziningana ze-PSS ezinezinombolo ezahlukene zezinto. Okuvame kakhulu izilinganiso zezinto ezingu-14, ezingu-10, nezingu-4.
Ngokungafani namanye amathuluzi akala izici ezithile zengcindezi, i-PSS ikala izinga abantu abakholelwa ngalo ukuthi izimpilo zabo bezingenakubikezelwa, azilawuleki, futhi zigcwele ngokweqile. Isilinganiso sihlanganisa imibuzo mayelana nemizwa yokwethuka, amazinga okucasuka, ukuzethemba ekusingatheni izinkinga zomuntu siqu, imizwa yokuba phezu kwezinto, kanye nekhono lokulawula ukucasuka ekuphileni.
Izicelo
I-PSS isetshenziswa ocwaningweni ukuqonda ubudlelwano phakathi kwengcindezi nemiphumela yezempilo. Ibuye isetshenziselwe emtholampilo ukuhlola kanye nokulinganisa amazinga okucindezeleka ekuhleleni ukwelashwa.
- Ucwaningo Lwezempilo: I-PSS isiza ekutadisheni ukuxhumana phakathi kwengcindezi nempilo yomzimba, njengesifo senhliziyo, noma izinkinga zempilo yengqondo, njengokukhathazeka nokudangala.
- Ukuhlola Izinguquko Zempilo: Isetshenziselwa ukuhlola ukuthi izinguquko ezimweni zempilo, ezifana nomsebenzi omusha noma ukulahlekelwa othandekayo, zilithinta kanjani izinga lomuntu ngamunye lokucindezeleka.
- Ukulinganisa Ukucindezeleka Ngokuhamba kwesikhathi: I-PSS ingasetshenziswa ngezikhathi ezahlukene ukukala izinguquko kumazinga okucindezeleka ngokuhamba kwesikhathi.
Ukulinganiselwa
I-PSS ikala umbono wokucindezeleka, ovumelana ngokwemvelo. Abantu abahlukene bangase babone isimo esifanayo ngendlela ehlukile, futhi ukusabela kungase kuthonywe izimo zengqondo zomuntu siqu, okuhlangenwe nakho kwesikhathi esidlule, namakhono okubhekana nesimo. Lokhu kuvumelana kungenza kube inselele ukuqhathanisa amazinga okucindezeleka kubantu abahlukene ngendlela efanele.
Isilinganiso singase singabalali ngokwanele ngokwehlukana kwamasiko endleleni ukucindezeleka okubonakala futhi kuvezwa ngayo. Okubhekwa njengokucindezelayo noma indlela ingcindezi ebikwa ngayo ingahluka kakhulu phakathi kwamasiko, okungase kuthinte ukunemba kwesilinganiso kubantu abahlukahlukene.
Ukuhlolwa Kwezinga Lokuzihlola Kwezinga Lokucindezeleka Ngokusebenzisa i-PSS
Thatha lesi sivivinyo sokucindezeleka kwezinga ukuze uhlole amazinga akho okucindezeleka.
Indlela yokusebenzisa
Esitatimendeni ngasinye, bonisa ukuthi uzizwe kangaki noma ucabange ngendlela ethile enyangeni edlule. Sebenzisa isikali esilandelayo:
- 0 = Ngeke
- 1 = Cishe Ungalokothi
- 2 = Kwesinye isikhathi
- 3 = Ngokujwayelekile Kaningi
- 4 = Kaningi Kakhulu
Izitatimende
Enyangeni edlule, ube nesikhathi esingakanani...
- uphatheke kabi ngenxa yento eyenzekile ungalindele?
- unomuzwa wokuthi awukwazi ukulawula izinto ezibalulekile ekuphileni kwakho?
- wazizwa enovalo futhi ecindezelekile?
- wazizwa uqiniseka ngekhono lakho lokusingatha izinkinga zakho siqu?
- wazizwa sengathi izinto zihamba ngendlela yakho?
- uthole ukuthi awukwazi ukubhekana nazo zonke izinto okwakumelwe uzenze?
- ukwazile ukulawula ukucasuka empilweni yakho?
- wazizwa uphezu kwezinto?
- ucasulwe ngenxa yezinto obungaphandle kwamandla akho?
- wazizwa ubunzima bunqwabelana kangangokuthi awukwazi ukubunqoba?
Amaphuzu
Ukuze ubale isikolo sakho kusukela ekuhlolweni kokucindezeleka ezingeni, hlanganisa izinombolo ezihambisana nezimpendulo zakho zento ngayinye.
Ukutolika isikolo sakho:
- 0-13: Ukucindezeleka okucatshangwa okuphansi.
- 14-26: Ukucindezeleka okubonakalayo okumaphakathi. Ngezinye izikhathi ungase uzizwe ucindezelekile kodwa ngokuvamile ukuphatha kahle ukucindezeleka.
- 27-40: Ukucindezeleka okubonwayo okuphezulu. Uvamise ukuba nengcindezi engase ibe nomthelela empilweni yakho yansuku zonke.
Izinga Elikahle Lokucindezeleka
Kubalulekile ukuqaphela ukuthi ukucindezeleka okuthile kuyinto evamile futhi kungaba nenzuzo, njengoba kungashukumisa futhi kuthuthukise ukusebenza. Kodwa-ke, izinga elifanele lokucindezeleka limaphakathi, phakathi kuka-0 kuya ku-26, lapho lingaweqi amandla akho okubhekana nesimo. Amazinga aphezulu okucindezeleka okucatshangelwayo angase adinge ukunakwa kanye nokuthuthukiswa kwamasu angcono okulawula ingcindezi noma ukufuna usizo lochwepheshe.
Ingabe Lokhu kuhlola Kunembile?
Lokhu kuhlolwa kunikeza umbono ojwayelekile wezinga lakho lokucindezeleka futhi akulona ithuluzi lokuxilonga. Iklanyelwe ukukunikeza umphumela onzima okhombisa ukuthi ucindezeleke kangakanani. Akubonisi ukuthi amazinga okucindezeleka ayithinta kanjani inhlalakahle yakho.
Uma ukucindezeleka kwakho kuzwakala kungenakulawuleka, kuhle kakhulu ukuthi uthintane nochwepheshe bezempilo.
Ubani Okufanele Athathe Lokhu kuhlolwa?
Le nhlolovo emfushane iklanyelwe abantu abafuna ukuthola ukuqonda okucacile kwamazinga abo okucindezeleka kwamanje ngesikhathi sokuhlolwa.
Imibuzo ebuzwe kulolu hlu lwemibuzo yenzelwe ukukusiza ekunqumeni ubukhulu bokucindezeleka kwakho kanye nokuhlola ukuthi sikhona yini isidingo sokunciphisa ukucindezeleka kwakho noma ukucabangela usizo lukachwepheshe wezempilo noma wezempilo yengqondo.
Ukufaka phezulu
Ukuhlolwa kwezinga lokucindezeleka kungaba ucezu olubalulekile kukhithi yakho yamathuluzi yokulawula ukucindezeleka. Ukulinganisa nokuhlukanisa ukucindezeleka kwakho kunikeza isiqalo esicacile sokubhekana nokulawula ukucindezeleka kwakho ngempumelelo. Imininingwane etholakala ekuhloleni okunjalo ingakuqondisa ekusebenziseni amasu athile ahambisana nezidingo zakho.
Ukufaka ukuhlolwa kokucindezeleka ezingeni ohlelweni lwakho, eduze nokunye imikhuba yokuphila kahle, idala indlela ebanzi yokulawula ukucindezeleka. Kuyisinyathelo esisebenzayo esingasizi nje kuphela ekudambiseni ingcindezi yamanje kodwa futhi ekwakheni ukuqina ngokumelene nezingcindezi zesikhathi esizayo. Khumbula, ukuphatha kahle ingcindezi akuwona umsebenzi wesikhathi esisodwa, kodwa kuwuhlelo oluqhubekayo lokuzazi nokuzijwayeza nezinselele nezimfuno zempilo ezahlukahlukene.
