Akuyena wonke umntu onenkinga yokukhathazeka ngokubanzi (GAD) okwazi ukulawula uxhalabo lwabo ngexesha lo msebenzi. Abaninzi banzima nokukhathazeka ngokweqile malunga neengxaki ezahlukeneyo zemihla ngemihla ezinxulumene nomsebenzi, okanye nangobomi babo, ngelixa bezama ukwenza umsebenzi wabo wenziwe.
Olu hlobo lokuxhalabisa luyingozi kwaye lukhulu kunokuba lunokulindela ngaphezu kokukhathazeka okulula.
Kaninzi kubangelwa neempawu zomzimba ezingenza ubomi bube buhlungu.
Ukukhathazeka
Abantu abaneentsholongwane zokuxhalabisa abanokukhathazeka malunga naliphi na eli lilandelayo emsebenzini:
- ukuxhalabisa ngokuqhuba ukuqhuba
- ukukhathazeka ngemisebenzi yomsebenzi
- ziintsapho
- iingxaki zemali
- ezixhalabisa impilo
Iingxaki zomsebenzi ezixhalabisayo
Ezi nkxalabo ziyakwazi ukuguqulela kwiingxaki ezilandelayo emsebenzini (phakathi kwabanye):
- ukukwazi ukugxila
- ukungakwazi ukugxila / ukugxininisa ukuzigxininisa
- ukungaphumeleli ukuhlangabezana nexesha elide / ukuthatha ixesha elide ukwenza izinto
- i-somatic (umzimba) iingxaki ezifana nokuxhatshazwa, iintloko, ukuvavanywa kwengcinezelo, isixinzelelo, kunye nesisu esicasulayo
- ku libala
- iintsuku ezigulayo / umkhiqizo olahlekileyo
- ukutshatyalaliswa kwintlalo ebomini
Iingcebiso zokujongana
Ukujamelana ne-GAD emsebenzini kunokwenzeka. Ngezansi ezinye iingcebiso zokukunceda ukuphatha uxhalabise ngelixa usebenza.
Thetha kuMphathi Wakho: Akuyena wonke umntu oziva ekhululekile ukwenza oku, kodwa ukuthetha nomphathi wakho okanye umphathi weengxaki malunga nokukhathazeka kwakho kunokukhathazeka.
Unokunikezelwa indawo yokuhlala ukuze uncede wenze umsebenzi wakho ngempumelelo.
Abanye abantu abanakho ukuxelela isiphawulisi ngenxa yokwesaba ukubonakala bebuthathaka okanye bengathandi ukusebenzela, ukulahlekelwa ukukhushulwa, okanye ukufumana irekhodi lakho elisisigxina.
Ekugqibeleni, ke, awukwazi ukubandlululwa ngenxa yengxaki yokuxhalabisa.
Umthetho waseMelika okhubazekileyo (ADA) wama-1990 ukhusela ekucaleni ukuba ufanelekile ukwenza umsebenzi wakho kwaye unokukwazi ukwenza imisebenzi eneendawo ezifanelekileyo zokuhlala.
Xelela Umhlobo: Ukuba uthetha osebenza naye indlela ozivakalelwa ngayo, kuya kuba nomntu olapho osebenzayo owaziyo into ohamba ngayo kwaye ngubani na onokukwazi ukukunceda ekulandeleni.
Umsebenzi Ngaphandle Kwemilinganiselo Yakho: Qonda imida ebekelwe kuwe ngengxaki yakho yokuxhalaba kwaye ufunde ukusebenza kuwo. Thatha ixesha xa ufuna. Thatha ukuhamba ngokukhawuleza okanye ubalekele iholide iintsuku ezimbalwa. Gxila kumsebenzi omnye ngexesha kwaye uzame ukungakhathazeki malunga nento yonke efuna ukuyenza. Mamela umculo emsebenzini xa uvumelekile kwaye ukuba kukunceda ukuba ujamelane. Beka ixesha elifutshane lokugcina ixesha elide.
Qaphela: Ukuba uzifumanisa ukulahlekelwa ingqalelo okanye ugxininise kwaye unxibe ekukhathazeni, qhelani ukucinga . Yiba ngqalelo kwiindawo ezikufutshane kwaye uhlaziye kumzuzu wangoku. Zama ukucamngca ngengqondo okanye nayiphi na into efundisa ngayo indlela yokuzibuyisela ngayo ngoku.
Unempilo emihle yezempilo: Nangona i-GAD ingabangela ubundlobongela, zama konke okusemandleni akho ukuba unamathele kwixesha lokulala / ukuhamba. Yidla ukutya okunempilo kwaye ugweme i-caffeine.
Xa Ungeke ukwazi ukujamelana nayo
Usenokufumanisa ukuba awukwazi ukujamelana nokukhathazeka ngokubanzi emsebenzini? Zibuze le mibuzo elandelayo.
Okokuqala-sele ufumene unyango kwaye wanikwa unyango? Ukuba unomqondo ongaqondakaliyo wokuthi into ephosakeleyo kodwa ayizange ibone ugqirha, ngoku lixesha. Uphando lwe-ADA luka-2006 lwe-Stress and Concerned Disorders, ama-40 ekhulwini abaphenduliweyo babhekana noxinzelelo oluqhubekayo okanye ukukhathazeka ngokweqile kwimpilo yabo yemihla ngemihla. Nangona kunjalo, kuphela iipesenti ezili-9 zabaphenduli abafumene ukuba baneengxaki zokuxhalabisa. Ukufumana ukuxilongwa kunye neyeza njengonyango okanye amayeza kufuneka kube njalo isinyathelo sakho sokuqala xa uxinzelelo olunzulu luphazamisana nokukwazi kwakho ukusebenza.
Okwesibini-ukuba uzame yonke into kwaye awukwazi ukujamelana nomsebenzi, ngaba usuqwalasele isicelo sokukhubazeka uze uphucule? Akukona uphawu lokuhlazeka okanye ukuhluleka ukwenza njalo. Mhlawumbi ufuna ixesha lokuba usebenze ngokuxhalabisa kwaye uphinde ungene emsebenzini kubasebenzi obunamandla.
> Imithombo:
> Uxinzelelo lweNxu lumano lweMelika. Ukuxhalabisa nokuxinezeleka kwiindawo zokusebenza.
> Uxinzelelo lweNxu lumano lweMelika. Amaphukula ephambili: Uvavanyo lweengxaki zengqesho kunye neengxaki zokukhathazeka ngokuxhalabisa.
> IHarvard Health Publications. Iingxaki zeMpilo yengqondo kwindawo yoMsebenzi.
> Hendriks SM, Spijker J, Licht CMM, et al. Umsebenzi wexesha elide Ukukhubazeka kunye nokungabikho komsebenzi kwixhala kunye neengxaki ezixinzeleleyo. Ichaphazela ukungavumelani . 2015; 178: 121-130.