Ngaba kukunceda okanye kukukhathaze xa ukhononda ngomsebenzi?
Ukunyaniseka kwemisebenzi emininzi kukuba le mi sebenzi efunyenwe kakhulu izisa uxinzelelo kunye nokukhungatheka, rhoqo rhoqo. Unokuziva unemvelo ukuza ekhaya uze uxoxise lo mntu osondeleyo okanye onesihawu, kwaye unokuziva kakuhle ngelixa sisenza. Nangona kunjalo, njengamagumbi okuthukuthela kunye nokujongana ngokukhawuleza nombambano nomntu onzima , abaninzi abantu bayazibuza ukuba le ndlela ibenzakalimazi ngaphezu kokulungileyo.
Kodwa ngaba ukukhononda ngomsebenzi kusenza sivule umthombo onempilo ukuphazamiseka, okanye ngaba kuqinisa ingcinezelo yethu?
Kukho izikolo ezininzi zokucinga ngolu hlobo. Abantu abaninzi bayesaba ukuba xa bethintela iimvakalelo zabo eziphazamisayo ngokuxinzezeleka komsebenzi, banokukwazi ukuvumela loo mvakalelo ngaphandle ngexesha okanye indawo-engafanelekanga-kufana neofisi yomphathi okanye phambi kwabasebenzi-kunye nabo Indlebe enobubele kwimfihlo yendlu yakho yindlela ephilileyo kunye neyona ndlela. Abanye banomuvo wokuthi ukukhalaza kuyindlela yokusasaza ukungabikho komthetho kwaye ukugxila kwiimeko ezilungileyo okanye ukuphazamisa indlela eyona nto yokuthula. Ngethamsanqa, abaphandi bahlalutye le mibuzo kwaye banokuyicacisa ngemiphumo yokukhalaza, ukuxineka komsebenzi kunye nokujamelana nokunyamezela ukuze ufunde amaqiniso kwaye ubone oko kukulungele.
I-Case for Complaining About Work
- Kuziva kakuhle ngeli xesha. Ingqungquthela yokukhalaza ngabasebenzi abasebenzisana nabo, abaphathi, abathengi, kunye nokutya kwansuku zonke banokuziva be-cathartic. Unokuziva ukhululekile ukuba uvumeleke xa uphelele ukuphazamiseka kwimini yonke okanye ngeveki. Ukuba loo nto inokukhutshwa ngokwayo ingonwabile ngokwayo. Ukuba isikhalazo siphumelele kwimiphumo emibi, asenokungabonakali njengemvakalelo emihle ngokukhawuleza emva kweseshoni esikwanelisayo isikhalazo.
- Kusinceda sizive sixhaswe. Ukuba nomntu oza kuphulaphula nokuqinisekisa iimvakalelo zakho kunokukunceda uzive ungasondeli kumntu lowo kwaye kusinceda sizive singagxininisekanga ngokubanzi ukuba siyazi ukuba sinabantu abasempilweni bethu abayaqonda into esibhekene nayo kunye nokunyamekela. Ukugxeka malunga nomsebenzi kunokunceda iqela liziva lixhamle ngakumbi, ngakumbi xa bonke bejamelana nokuxinzelela emsebenzini. Ngamanye amaxesha sifuna nje umntu ukuba asinike isikhwama esikhulu kwaye asitshele ukuba senza umsebenzi omuhle, ingakumbi ukuba asifumani impendulo emihle kumsebenzi ngokwawo.
- Ingakhokelela kwiisombululo. Ukuxubusha iingxaki nabanye kubakho isithembiso sokusikhokelela kwisisombululo esingazange sicinge ngazo, kwaye oku kukhulu ngokwenene nokunyanzeliswa komsebenzi. Kukho amaninzi amaninzi xa umntu osebenza naye anokufumana isisombululo esingazibonanga ngokukhawuleza. Kukho amanye amaxesha apho umntu onomdla angayifumana impendulo engacingi ngayo ngenxa yokuba singenele ingxaki. Ngamanye amaxesha abantu bakhononda ukuba bafumane uvelwano okanye inkxaso, kodwa xa bekhalaza ukuba bafumane isisombululo, olu hlobo lokutshintshisana lunokubangela ukuba iziphumo zehlabathi zinyani, kwaye oko kunokuthetha uxinzelelo olude ngexesha elide.
- Kukhuselekile kunokuphelelwa ngumonde. Abantu abaninzi banomuvo wokuba balahlekelwe ngumonde xa begcina iimvakalelo zabo. Oku kuyinkxalabo ethile. Akukho mntu ufuna ukuhamba ngokukhawuleza kangangokuthi alahlekelwe ngumsindo okanye athi into engafanelekanga kwixesha elibi, ngoko ukukhalazela nokuxhalabisa kufana nendlela ehamba phambili. Nangona kunjalo, kukho ezinye iingxaki zokukhalaza ezinokuthi zilungele umngcipheko wokuziva udidekile. Ngenhlanhla, zikho izicwangciso zokunciphisa ezi ntsizi zokukhungatheka ngoko kukhethwa ukuba akukho phakathi kokukhalaza okanye ukuxhaphaza kubasebenzi bakho, kodwa kunoko phakathi kokukhononda okanye ukuqhuba ezinye izicwangciso zokusebenzisana.
Icala lokuchasana Ngomsebenzi
- Iyakwazi ukusasaza ukungabikho komthetho. Ukungahambi kakuhle, njengentsholongwane yesifo sengqondo, iyasasazeka. (Okumangalisa kukuba, kunjalo nokutshintsha izinto kunye nokuvakalelwa.) Oku kuthetha ukuba xa unesikhalazo ngokugqithiseleyo, unokusasaza isimo sakho esifanelekileyo, oko kuthetha ukuba abo bajikelezayo bangabi nongxaki ngakumbi kwaye bakondle kuwe. Ukuthabatha apha kukuba kukufuneka uqaphele ukuba unomangali kunye nobani owenzayo.
- Iyakonakalisa izibhengezo. Unokuziva unamathele kubasebenzi bakho abasebenzisana nabo ukuba unokwabelana ngenkxaso kwiseshoni yokuvala, kodwa ukukhalaza okungapheliyo kungabuya kukukuhlambalaza. Unokufumana udumo njengomntu ongeyonto okanye "kungekhona umdlali weqela," unokwenza iintshaba, kwaye unokubandezela ngakumbi amava akho emsebenzini-yindawo oye uziva udidekile kwindawo yokuqala. Ubungqina be-Phony buya kunxiba ekugqibeleni, ngokukodwa xa kufikeleleka njengokuba unyanzelekile, kodwa qaphela ukuba umphumo wakho wokungabi nantoni ungakhange ube nombono omubi kumsebenzi.
- Akusebenzi. Ngoxa isikhalazo sinokuziva ngathi ukukhululwa ngokusemandleni okwangoku, kunokukwenza ukuba uzive unzima kakhulu ekugqibeleni. Oku kubangelwe, kwinqanaba, ukuba inkcazelo yokuba nomsindo inokwenza ibe namandla, ingabi buthathaka. Ingcamango yokuba ufuna ukuvutha umsindo okanye iya kugcinwa kwaye kufuneka ikhutshwe ekugqibeleni yimbali. Ukuzipholisa, ukuqwalasela ingqwalasela yakho, nokubonakalisa umsindo wakho kwiindlela ezingenabundlobongela kunokuba konke kusebenze ngakumbi kwaye kungonakalisi kakubi.
- Ingakwazi ukubuyisela ubuchopho ngenxa yokungabi nantoni. Oku kungathi kunzulu, kwaye kunjalo. Naluphina ingcinga okanye indlela yokuziphatha ingaba lula ukuphinda, kwaye ukukhalaza akufani nangoko kuthatha indlela ethile yokusebenza okanye ukuphindaphinda i-alfabhethi: xa ukwenza oko, ngokuthe xaxa uhamba. Ukuba uhlala ukhononda ngomsebenzi, kuba ngokuzenzekelayo ukuba uqaphele izinto eziphathekayo malunga nezinye izinto ebomini, kwaye kunzima nakakhulu ukuba uqaphele izinto ezilungileyo. Njengokuba isiluleko somzali esingenakucala ukuba senze ubuso obubi okanye "siya kuhlala ngaloo ndlela," kukho umngcipheko wangempela kwisimo sengqondo sakho esithatha inhlobo yeendlela zakho zokucinga, kwaye ukubenza babe netyala kunokuba bangabikho nto banako yibhatale yonke.
- Kungonakalisa impilo yakho. Ngenxa yokuba ukukhalaza kusibeka kwisimo esicinezelekileyo sengqondo, ukukhononda ngokuqhelekileyo kusibeka kwimeko efanayo yengozi yokuba uxinzelelo olungapheliyo. Xa ingqondo ibona isongelo (njengoko kwenzekayo xa sizikhumbuza ukuba izinto ezimbi zisebenza njani, umzekelo), iimpendulo zomzimba ziyashukunyiswa kwaye kusasazeka utshintsho olwenzekayo lusinceda silwe okanye sibalekele. Ukuba le mpendulo yomzimba ivuselelwa ngokuphindaphindiweyo kwaye rhoqo, inokuvelisa imiphumo emibi kwimpilo yengqondo kunye nempilo. Ngenxa yezi zizathu, akufaneleki ukuvumela ukukhalaza kuba ngumkhwa; Ukufunda izicwangciso zokuhlula ezahlukeneyo kunokusebenza ngokugqithiseleyo ekunciphiseni uxinzelelo ngaphandle kwemiphumo emibi. Ngethamsanqa, kukho iindlela ezininzi.
Oko Ukwenza Endaweni
- Cetyisa kwincwadi. Nangona ukuza kumngane kungabikho bobabili ukuba unokwenziwa ngokugqithiseleyo, ukubhala ngeemvakalelo zakho kwincwadi kunokunceda. IiNdaba ziyakunceda ukuba usebenze iimvakalelo zakho kwaye uziqonde kakuhle oko uziva, kwaye unokukunceda ukuba izinto zihambe ngokulula. Uphando lubonisa iintlobo ezininzi zezempilo kunye nenhlalakahle ezayo kunye neendaba.
- Hlakulela ukubulela ngolwazi . Kwi-vein ye-journaling, ukubhala kwincwadi yokubonga kunokuzisa iintlawulo ezongezelelweyo zokudala umkhwa wengqondo yokuphawula okulungileyo ebomini kunye nokubulela. Lo mzekelo wecinga ochasene nokukhalaza, ngoko unokukunceda ukubuyisela ingqondo yakho ngendlela engcono. (Ngaphezulu, ngokuhamba kwexesha uza kudala irekhodi yazo zonke izinto ebomini ezenza ube nolonwabo, oya kuwufunda ngasiphi na ixesha.)
- Cacisa kancinci, uze uqondise kwakhona . Ukuba sele usenomkhwa wokukhalaza, unako "ukuzibamba" ukwenza oko kwaye uzilungise ekubeni uthethe ngezinto ezikukhathazayo kwizinto ezikholisayo. Okanye unokuqala ngexabiso elincinci lokuvula ukuxhatshazwa kodwa ngokuzenzekelayo uziqondise kwizinto ezilungileyo. Ngamanye amaxesha umthamo omncinci wento ekhululekile unokukunceda ukuba uhambe ngokulula kwimikhwa emitsha engagqalwa.
- Cetyiswa kumntu ofanelekileyo . Zonke izikhalazo akuzona zonke ezimbi. Ukuba ukhononda (ngokuqinisekileyo) kumntu onokukunceda ngokwenene, unokukwazi ukuphucula imeko yakho. Umzekelo, ukuba unemeko engumsebenzi ozisa uxinzelelo oluqhubekayo, ukuthetha nokusetyenziswa kwezibonelelo zabantu kunokukunceda ukuba ulungise ingxaki kunokuba ukhuthaze nje. Ngexesha elizayo xa ufumana ukukhononda, zibuze ukuba kukho into enokuyenza-ngaba ukhononda kumntu ofanelekileyo?
- Cacisa, uze ucelise iingxaki. Ukuba ufumana ukukhononda malunga nento onokutshintsha, mhlawumbi ungumntu "ofanelekileyo" ukukhalaza, oku kuthetha ukuba ungaphinde uguqule iseshoni sakho kwiseshoni yokucamngca kwaye uhlolisise okusemandleni akho ukutshintsha. Emva koko vumela usebenzise ukukhungatheka ngenxa yokukhuthaza kwaye wenze utshintsho olufanelekileyo xa unako.
- Yenza umqondo. Abo banako ukuhlala kulo mzuzu nje ngokude-oko kuthetha ukuxinezeleka ngeemeko ezidlulileyo okanye ukukhathazeka ngekamva-banokukwazi ukukhalaza ngaphantsi. Oku kukukhumbuza umkhuba onamandla ukwenza. Unokuzicingela ngeendlela ezininzi ezahlukeneyo, kodwa indlela elula yokuqala kukugxila ekuphefumlweni kwakho-ukuphulaphule ukuba ungene ngaphakathi nangaphandle kwaye ugxininise indlela oziva ngayo esifubeni sakho-ngexesha elizayo xa ufumana uxinzelelo malunga nexesha elidlulileyo okanye ngelixa elizayo. Unokuzama ukuqhuba izinto ezinengqondo ukusuka apho.
- Yenza okunye ukunyanzeliswa kwemikhwa. Ukufumana ezinye iimpawu zokuxinwa kwengcinezelo ezisebenzayo kunokukunceda ukuba uzive unganyaniseki yimingeni ojongene nayo emsebenzini. Oku kunokukunceda ukomeleze nolonwabo ebomini bakho.
ILizwi
Ekugqibeleni, kungcono ukuba ungathathi umsebenzi wakho ekhaya nawe ngendlela yokukhalaza ngayo emva kweeyure ngaphandle kokuba usebenza kwisisombululo. (Bafumana ixesha kunye namandla onke ngalo lonke usuku-kutheni unika enye into?) Akukho nto ifumaneke ngobukhulu obufanayo obuyiyo yonke indlela yokulawula uxinzelelo, kodwa ezi zikhokelo zingakunceda ukuba unqume oko kukulungeleyo kwaye wenze njalo. Kungekudala, uya kuziva ungaphantsi kwesikhalazo, kwaye mhlawumbi unomuva ongaphantsi ukukhononda malunga nendawo yokuqala.
> Imithombo:
> Bushman, BJ, Baumeister, RF, & Stack, AD, Catharsis, inkohlakalo, kunye nefuthe elikholisayo: Iziprofeto ezizimeleyo okanye ezizimeleyo. Umbhalo woBuntu kunye neNzululwazi yeNtlalo. 1999; 76: 367-376.
> Garland, EL .; Fredrickson, B; Kring, AM. et al, Umoya ophezulu weemvakalelo ezintle ziphikisa ukunyuka kwezinto zokungahambisani nokungahambi kakuhle: Iingcamango ezivela kwi-theory and build-theory kunye ne-brain neuroscience kwonyango yeemvakalelo kunye neentsilelo kwi-psychopathology. 2010 30 (7): 849-864.
> Lohr, JM .; Olatunji, Bunmi; Baumeister, Roy; UBushman, uBrad J. I-Psychology of Anger Venting kunye neNkxaso yeZimo ezingekho Mngcipheko. Ukuphononongwa kweNzululwazi yeMpilo yengqondo. 2007 5 (1): 53-64.
> Ullrich, PM., MA; ULutgendorf, SK, Ph.D. Ukuhamba Ngeengxaki Ezixinezelekileyo: Impembelelo yoCwangciso lweCognitive and Expression Expression. Ama-Annal of Medicine Act , Vol. 24, No. 3, 2002.