Ngcaciso
Ukuxhalaba komculo ngumhlobo wokuxhalaba abaye bafumana abantu abaneengxaki zentlalo (SAD) . Abaculi abafumana olu hlobo lokuxhalaba kubaluleke kakhulu kwaye bazihlolisise ngaphambi, ngexesha, nangemva kwemisebenzi. Ukuzihlolisisa okungalunganga kubangelwa ukuphazamisa ukugxininiswa kunye nempawu ezininzi zomzimba ezibangelwa ukusebenza ngaphantsi kwekhono lomculi.
Kutheni abanye abaculi beva nokukhathazeka okunjalo? Xa ukuxhalaba komculo kunamava njengengxenye ye-SAD, mhlawumbi ngenxa yokudibanisa imiba efana neengcamango ezingenangqondo kunye namava angasebenzi okuqala. Ngokubanzi, abaphandi baye bafumanisa ukuba amabhinqa angaphezu kwamadoda ukuba abe nelo hlobo lokuxhalabisa.
Uvakalelwa njani ukukhathazeka komculo? Ukuba ufumana olu loyiko, ezi zilandelayo zivakalisa ukuba ziyazi. Imibuzo eneenkcazo ezifana nalezi zisetyenzisiwe ngabaphandi ukuba bahlolisise iingcamango neemvakalelo ezifunyanwa ngabantu abanokuxhalaba komculo.
- Eyona nto ndiyisebenzisayo ukulungiselela ikhonkethi, kubonakala ngathi ndiza kwenza iphutha.
- Ndixhalaba malunga nokuphendula kakubi kwabaphulaphuli.
- Ndiba nesimo sokwesaba phambi kokusebenza.
- Ndixhalaba malunga nokuqhuba iiveki okanye iinyanga ngaphambi kwangaphambili.
- Andizange ndiyazi ubusuku bentsebenzo nokuba okanye andiyi kwenza kakuhle.
- Kukho amaxesha ekusebenzeni xa ndicinga ukuba ndiya kuyenza.
Ukucinga iingxaki kudla ngokuba yingcambu yokuxhalaba komculo. Iingcamango ezinjengokuthi "Umsebenzi wam kufuneka ufezeke okanye ndiyiphumelele ngokupheleleyo" okanye "Ndenze ukusebenza kakuhle namhlanje ebusuku kodwa ndimele ndibe nethamsanqa," ukudala nokugcina uxhalaba.
Ngezantsi kukho ukuphazamiseka kwengcinga eqhelekileyo enokubangela ukuxhalabisa malunga nokwenza.
- Ukucinga okumnyama okanye kumhlophe: "Ukuba ukusebenza kwam kungafezekanga, ndiyiphumeleli."
- Ukugqithisa:
"Ndenze ukusebenza kakubi namhlanje ebusuku; ndisoloko ndibe ngumenzi ombi kwaye uya kuhlala ekhona." - Isihlungi sengqondo:
"Wonke umntu kufuneka aqaphele ukuba ndidibene njani phakathi; akukhathazeki ukuba konke kulungile, impazamo yam yonakalisa ukusebenza." - Ukungafanelekanga okulungileyo: "Ndenze ukusebenza kakuhle namhlanje ebusuku kodwa kufuneka ndibe nethamsanqa."
- Ukujikela kwizigqibo: "Abaphulaphuli babethule ngowebubusuku, akufanele bethande ukusebenza kwam."
Xa ukuxhalaba komculo kuyingxenye ye-SAD, ukunyangwa kwengqondo-yokuziphatha (CBT) kunye nomqeqeshi oqeqeshwe kunokuba luncedo ukufumanisa ukuphazamiseka kwengqondo kunye nokusebenza kwiipatheni zokucinga ezintle. Ukongezelela, ukungenelela kwindlela yokuziphatha njengendlela yokuphumula elawulwa yinkqubo, ukungafuneki ngokufanelekileyo , ukuphucula imisipha yokuqhubela phambili , kunye nezindlela zokuphefumula kunokunceda ukunciphisa uxhalaba xa wenza.
Nangona ukungenelela kwengqondo kunye nokuziphatha kungaphumelela ngokwabo, ukudibanisa olu unyango ngamachiza kunokunciphisa ukuxhalabisa ngokukhawuleza nangempumelelo.
Imithi efana ne- beta blockers inokukunceda ukulawula iimpawu ezixhalabileyo ngexesha lokuqhuba. I-Beta-blockers efana ne-Inderal (propranolol) ethathelwe ngaphambi kokuba ukusebenza kuphuculise iimpawu zokuxhalaba ezifana nokunyuka kwentliziyo, ukuthuthumela nokuthuthumela. Ukongeza kwi-beta blockers, i- benzodiazepines kunye ne -serotonin e-reuptake inhibitors (SSRIs) ekhethiweyo inokuba luncedo ekulawuleni ukukhathazeka komculo.
Ukuba ungumculi ojongene nokuxhalabisa okukhulu komsebenzi, kubalulekile ukufumana uncedo. Nangona ezinye iinkxalabo malunga nokwenza okuqhelekileyo kwaye zinokunyusa intsebenzo yakho, ukuxhalabisa ngokweqile akunakunceda kwaye akunakuphepheka.
Kukho iindlela zokunqoba uloyiko lwakho kwaye ufikelele ekuziphatheni kwakho ngokupheleleyo njengomculi, kodwa kufuneka wenze into ephambili ukuze uxinzelele uxhalaba lwakho.
> Imithombo:
> Kenny DT. Ukuphononongwa ngokuchanekileyo kwonyango lomsebenzi wokuxhalaba komculo. Ukuxhalabisa, ukuxinezeleka > kunye neCoping. 2005; 18: 183-208.
> Kenny DT, Osborne MS. Ukuxhalabisa komculo: Ukuqonda ezintsha kwiimvumi eziselula. Intuthuko kwiCognitive Psychology. 2006; 2: 103-112.
> Kirchner J. Ukulawula ukhathazeka komculo. UMfundisi woMculo waseMerika . 2004 >; Dec >.
> IYunivesithi yaseWisconsin-Eau Claire IiNkonzo zokuNcebisa. Ukujamelana nokukhathazeka komculo.