Udliwano-ndlebe noxhalaba lunokuba ngumqobo kubo abafuna umsebenzi. Kwabo abaneengxaki zokuxhalaba kwabantu (SAD) , i-interview interviews ingaba nzima nakakhulu.
Ukuhlangana nabantu abangaziwayo kwindawo yokugunyaza, ukuthetha ngawe, ukuvavanywa nokugwetywa ngokubonakala kwakho, ukuziphatha kunye nokukwazi ukuzithengisa-ezi zinto zibangelwa ukuxhalaba kweentlalo.
Ukuba uthe wavela kwi-SAD, kubalulekile ukufumana unyango olusemthethweni, olunjengamachiza okanye unyango lwe-behavioral (CBT) . Nangona kunjalo, kukho izicwangciso onokuzisebenzisa ekuncedeni ukunciphisa uxhalabo phambi kokuba udliwano-ndlebe.
Ukuba unenkxalabo yentlalo okanye uxhalabe malunga nodliwano-ndlebe, iingcebiso ezilandelayo zinokukunceda ukwazi ukujamelana nokuxhalaba kwakho.
1. Ziphathe kakuhle
Gwema i- caffeine , fumana ukulala ngokwaneleyo kunye nokuzivocavoca rhoqo. Ukuzigcina unempilweni enempilo kubaluleke kakhulu xa ubhekane neemeko ezinokubandezeleka.
2. Ukujonga ngempumelelo Impumelelo
Fumana isikhala esicacileyo apho ungayi kuphazamiseka, vala amehlo akho kwaye uzibonise ukuba uphumelele kwi-intanethi yakho. Ukujonga ukuphumelela kungaphezulu kokucinga okulungileyo; xa kwenziwe ngokuchanekileyo, ulungiselela ingqondo yakho ukuba iphathe ngendlela ethile. Le ndlela isetyenziselwa abadlali be-elite ngaphambi kokuba kukhuphiswano lokuphucula ukusebenza.
3. Ukunciphisa iingcinezelo
Ukunciphisa uxinzelelo oluhambelana nokusebenza kwakho okwenziweyo kwintetho, njengoko
- zokunxiba iimpahla
- ukulahleka
- ukubonisa ngokukhawuleza
Phambi kwangaphambili, ukhethe ingubo epholileyo kwaye ekhangeleka kakuhle kuwe. Ukuba awuqhelani nendawo yodliwano-ndlebe, zinike ixesha elininzi lokufumana okanye ukwenza uvavanyo luqhube usuku okanye ezimbini ngaphambi.
4. Yenza uphando lwakho
Ukulungiswa kakuhle kukuxhaswa ngumxhasi.
- Uphando lwakho lomqeshi.
- Lungiselela iimpendulo kwimibandela eqhelekileyo.
Yonke into yokulungiselela onokuyenza iya kunceda ukwandisa izinga lakho lokuthuthuzela kwaye lenze uzive ukhululekile kwaye unako ukuxoxwa.
5. Musa ukuphumelela kwingcinezelo
Kanye kwithuba elithile, unokuthi udliwano-ndlebe nomntu onokugubungela ukuba ubone indlela ojongene ngayo noxinzelelo. Nangona, njengomntu ono-SAD, kunokuzama ukukhupha ukucinga okuzenzekelayo , njengaye
"Uyazi ukuba andinakukwazi ukuwuphatha lo msebenzi; andifanele ndibe sisebenzise" okanye
"Abayithandi ngokwenene; andiyi kufumana umsebenzi"
Yeka.
Ukuba ufumanisa kule meko, qaphela oko umceli-ndlebe uzama ukufezekisa kwaye ungamvumeli ukuba akuthukuthelise. Yazi ukuba abanye abaviwa baphathwe ngendlela efanayo kwaye akubonakalwanga wena okanye ubuchule bakho.
6. Udliwano-ndlebe noMceli-ndlebe
Ukuziva uncinci kwiimeko zodliwano-ndlebe ngokuqwalasela ukuba i-interviews nayo yithuba lokuba uhlalutye umqeshi wakho. Uthatha isigqibo sokuba ufuna ukusebenzela umqeshi ngokunjalo njengoko zigqiba ukuba zifuna ukuba ufike emsebenzini wazo. Zama ukuzibeka engqondweni yakho kwaye ubone ukuba ingqalelo yakho ingatshintshi. Buza imibuzo ebonisa ukuba uyazi ukuba inhlangano ingafanelana njani neenjongo zakho kunye neenjongo zamakhondo akho.
7. Ukukhulula Amandla Anxious
Ukuxhalabisa kunendlela yokukhupha nangona ucinga ukuba ufihliwe kakuhle. Ukuba ufumanisa ukuba unobungozi, yenza into yokukhulula amandla onokuxhalabisa okungeke kubonakale kangako, njengokuba uguqa izandla zakho.
8. Thatha ixesha lakho
Awunayo ukuphendula imibuzo ngokukhawuleza.
- Misa isikhashana ngaphambi kokuphendula kwaye uqokelele iingcamango zakho.
- Ukuba ukhathazeka ngokungabonakali ngexesha lokudliwano-ndlebe, bhala amanqaku njengoko wonke umntu uthetha. Oku kuthatha ugxininiso kuwe kwaye kukuvumela ukuba ubhekise kumanqaku akho emva kokuba umbuzo ucelwe.
Ukuba uqala ukubeka ingenanto, qhubeka unika amanqaku kunye nezimvo ofuna ukuqokelela iingcamango zakho ngaphambi kokuphendula.
9. Yilungele
Umcebisi olungiselelwe kakuhle ufumana inxaxheba ngokukhawuleza kwingxoxo-ndlebe. Ukongezelela, ukulungiswa kakuhle kunye nokusebenza kakuhle kuya kunciphisa uxhalaba lwentetho. Yenza konke ocinga ukuba unokufuna, njengalezi zilandelayo:
- phinda Uqalele
- Ileta yesicelo somsebenzi
- makhadi o shishino
- ngiselo
- iilayisenisi
- zoqinisekiso
- ipeni kunye neempendulo
10. Sivuyisele
Kungakhathaliseki ukuba wawuziva njani ukuba udliwano-ndlebe lwahamba, sivuyisana emva kokuthatha ithuba. Yenza into oyithandayo njengomvuzo. Ekugqibeleni, gwema ukukhanya malunga nendlela uxoxwa ngayo intetho-ndlebe okanye oko bekube ngcono. Nangona kubalulekile ukuba uqaphele ukuba kwenzekani kakuhle kwaye ungayiphucula njani, ukuhlala kwiindawo ezingathandekanga zodliwano ndlebe kuzakuchitha ukuzithemba kwakho.
Uphando loPhando lweengxubusho
Ngophando luka-2015 lwabantu abangama-80 baseTshayina, kwafunyaniswa ukuba izicwangciso ezibandakanya ukuhlaziywa kwakhona nokwamkelwa zaziphumelela ngakumbi ukulawula uxhalabisayo kunokunyanzeliswa ngexesha lokudliwano-ndlebe.
Oku kubonisa ukuba ukufunda ukwamukela uya kuba nexhala, kwaye uhlaziye ukukhathazeka engqondweni yakho, kuya kuba luncedo ngakumbi kunokuba uzame ukunyamekela into oyikhathazayo.
Uphando olwenziwe ngo-2011 uphando malunga nokusetyenziswa kwezinto eziphathekayo (VR) ukuphucula izakhono zongxoxo zengqesho, ukunciphisa ukwesaba, nokwandisa ukuzithemba malunga neengxoxo zengxoxo. Kwisampula encinane yabantu abayi-10, kwafunyaniswa ukuba ukuxhalabisa kuncitshiswe ngokusebenzisa inkqubo ye-VR. Iimpawu ezinjengeempendulo eziqhubekayo kunye nokukwazi ukuhlaziya ingxelo yodliwano ndlebe zikhankanywe njengoncedo.
Ingabonwa ukuba kwixesha elizayo, iiprogram ze-VR ezifana nale ncedayo zingabancedisa abo abaneengxaki zokuxhalabisa abantu abaxhalabisayo kakhulu malunga nodliwano-ndlebe.
ILizwi
Ukuba unesixinzelelo seengxoxo kwaye ungabonakali ukulawula ukufumana udliwano-ndlebe, mhlawumbi unokuba ufuna into engaphezulu kuncedo oluthile, olunjengonyango ngendlela yemachiza okanye unyango. Hlangana nogqirha wakho ukuxoxa ngeempawu zakho kwaye ucwangcise isicwangciso esekelwe kwinqanaba elifanelekileyo kwiimeko zakho.
Imithombo:
> Bell MD, Weinstein A. Ukuqeqeshwa kwezakhono zengxoxo zengxoxo zengqesho zabasebenzi abanokukhubazeka ngengqondo: ukukwazi ukunyamezela nokunyamezela ukuqeqeshwa kwenyaniso. Schizophr Bull . 2011; 37 I-Suppl 2: S91-97. i-doi: 10.1093 / schbul / sbr061.
I-Georgia College kunye neYunivesithi Yesizwe. UkuPhatha iNgxowa-ndlebe yoxanduva.
> Gong L, Li W, Zhang D, Rost DH. Iimpembelelo zezicwangciso zomgaqo-mpawu zoxinzelelo ngexesha lokudliwano-ndlebe kwabathengi baseChina. Ukuxinezeleka Kokuxinezeleka . Juni 2015: 1-13. i-doi: 10.1080 / 10615806.2015.1042462.
IYunivesithi yeSalisbury. Udliwano-ndlebe noxhalaba.