Ukuxhalaba okuphezulu okusebenzayo akubonakali ukuxilongwa kwempilo yengqondo. Kunoko, kuguquke njengento yokubamba-lonke ixesha elibhekiselele kubantu abahlala noxhala, kodwa bazibonela ngokwabo ngokusebenza kakuhle kwiinkalo ezahlukeneyo zobomi babo.
Ukuba unenkxalabo ephezulu yokusebenza, mhlawumbi uqaphela ukuba ukuxhalabisa kwakho kukunyusa phambili kunokuba ushiye amaqabunga.
Phezulu, mhlawumbi ubonakala uyaphumelela, kunye kunye nokuzola-uhlobo oluthile lohlobo lwe-A olugqwesileyo emsebenzini nasemphefumlweni-nangona indlela ovakalelwa ngayo ngaphakathi ngaphakathi inokuhluka.
Abantu abangaba zigidi ezingama-40 bajongana neengxaki zokuxhalabisa ngexesha nasiphi na ixesha, ngokweNational Institute of Health mentals (NIMH). Kule pesenti engama-18 yabemi, abanye bawela kule nqanaba "yokusebenza okuphezulu" -ukukhathazeka ngokukodwa okufihliweyo emva kokumamatheka.
Oko Kubukeka Kwenzeka
Omnye onenkxalabo ephezulu yokusebenza unokuba ngumfanekiso wempumelelo. Unokufika usebenze ngaphambili kunomntu wonke, ugqoke ngokungathandabuzekiyo, kunye neenwele zakho zibhalwe kakuhle. Osebenza nabo banokukwazi ukuba uqhutywe kumsebenzi wakho-awuzange uphelelwe ixesha elifutshane okanye uphantsi komsebenzi owenziwe. Akunjalo kuphela, uhlala uzimisele ukunceda abanye xa ubuzwa. Ngaphezu koko, ishedyuli yakho yentlalo ibonakala ixakekile kwaye igcwele.
Oko abanye abangenakukwazi, kunye nento ongeke uyenze ngayo, yinto engaphantsi kommandla obonakala ngathi uphelele, ulwa nokuhlala uxhalabisayo. Kusenokuba neentlanzi, ukwesaba ukungaphumeleli, kunye nokwesaba ukudumala abanye okukuqhubela phambili kwimpumelelo. Nangona ufuna kakhulu usuku ukuyeka ukusebenza ukuze uhlangane kunye, udla ukwesaba ukubiza egule.
Akukho mntu wayeya kukholelwa ukuba kukho into ephosakeleyo, kuba uhlala uzibonakalisa ulungile.
Ngaba uyayichaza impawu zomntu onenkxalabo ephezulu yokusebenza? Masiqwalasele ngokukodwa oko ungakufumana okanye oko abanye abangakubona ngawe kweli phepha.
Izinto ezintle
Imiba emihle yexhala eliphezulu elisebenzayo ngokuqhelekileyo iziphumo kunye nempumelelo eyenziwa wena nabanye abantu. Ekubeni, ungabonakala uphumelele kakhulu emsebenzini nasemsebenzini-kwaye ngokwenene oku kunokwenene ngokuchanekileyo xa uvavanya ngokwakho oko ufezekisileyo.
Ngezantsi ezinye zeziganeko "ezintle" onokuzibona ngexhala eliphezulu lokusebenza:
- Ephumayo (yenza ujabule, xelela amahlaya, umomotheka, uhleka)
- Ukufika ngexesha (kufika kwangethuba lokuqeshwa)
- I-Proactive (cwangcisa phambili kuzo zonke iimeko)
- Ehlelwe (yenza uluhlu, gcina amakhalenda)
- Ukuphumelela okukhulu
- Ezijoliswe kwiinkcukacha
- Ukulungiswa nokulungiswa
- Esebenzayo
- Uncedo
- Kubonakala ukuzola ngaphandle
- Uxinzelelo (ziphose i-100 ekhulwini kwimisebenzi)
- Ukunyaniseka ubudlelwane
Iimpawu ezimbi
Kwimeko yokukhathazeka okuphezulu, phantsi kwesi sigqubuthelo sempumelelo kuyimzabalazo. Impumelelo ayifikanga ngaphandle kweendleko, kwaye ngamanye amaxesha uxhalaba ovakalelwa ngalo lufumana indlela yokuphuma.
Ezinye zezi zimpawu zinokuthi zibonwe ngabanye ngokuthi "mhle" okanye nje inxalenye yobuntu bakho, kodwa inokuthi iqhutywe yinkxalabo. Ezinye zeempawu ziphakathi, kwaye azizange ziphawulwe ngabanye-kodwa "zingaphezu kweyona nto". Ekubeni abantu abazi ukuba ezi zenzo zibangelwa ukuxhalaba, banokuzijonga nje njengengxenye yobuntu bakho. Naphezu kokuba "usebenza ngokuphezulu," unokujongana nale mingeni:
- Abantu abonwabileyo (ukwesaba ukuqhuba abantu kude)
- Ingxoxo enomdla
- Imikhwa enomdla (idlala neenwele zakho, ukukhwaza ama-knuckles, ukubetha umlomo wakho)
- Kufuneka wenze izinto eziphindaphindayo (ukubala izitepisi, ukugubha emva nangaphandle)
- Ukucinga ngaphaya
- Ixesha elilahlekileyo (kufika ekuqeshweni kwangaphambili)
- Ufuna ukuqinisekiswa (ukucela izikhokelo ezininzi, ukujonga abanye rhoqo)
- Ukuhlaziya kulandelwa ixesha elide lomsebenzi wexesha elixakekayo
- Ukuphepha ukuthintana kwamehlo
- Ukuhluthwa kunye nokuthambekela kokuhlala kwizinto ezimbi (Kuthiwani ukuba? Iingcamango, ukuhlala kwiimpazamo zangaphambili)
- Ukungakwazi ukuthi hayi kunye neshedyuli ekhululekileyo (ukwesaba ukuba ngumhlobo ombi okanye ukuvumela abantu behle)
- Ukusalalisa (ubunzima bokulala, ukuvuka kusasa kwaye akakwazi ukulala kwakhona)
- Ingqondo yomjikelo
- Abanye bacinga ukuba kunzima ukufunda (stoic, unemotional, kubanda)
- Ubomi obunqununu (ukuhlahlela izimemo)
- Ukungakwazi ukunandipha umzuzu (kulindeleke ngakumbi)
- Ukuxhaswa yixesha elizayo
- Ukutyekisa ukuzithelekisa kwabanye (ukungaphumeleli kokulindela)
- Ukukhathala kwengqondo kunye nomzimba
- Ukuxakeka kakhulu / ishedyuli epheleleyo (ukwesaba ukuthi cha)
- Ukunyaniseka kwimeko ebudlelwane
- Ubunokusetyenziswa kotywala okanye ukusetyenziswa kakubi kweziyobisi njengendlela yokuziphatha
Impumelelo, Kodwa Ngokulwa
Umntu ophezulu osebenzayo oxhalabileyo ubonakala engaphezulu. Le ngcamango ibona imfutshane, nangona ihluleka ukuqwalasela umzabalazo obandakanyekayo ukufika apho.
Ukuba uye wafumanisa ukuba unesifo sokukhathazeka ngokubanzi (GAD) , okanye udla ukukhathazeka ngezinto ezininzi ezahlukeneyo, unokuba ulungele ukukhathazeka okuphezulu. Ingcamango yendlu engcolileyo okanye ixesha elidlulileyo lingathumela ukuxhalabisa kwakho-ngoko ke oku kukugcina ucoca okanye usebenza nzima.
Ukuba ubucelile abantu abaninzi, mhlawumbi abanakufumana inkcazo olwa nayo yonke imihla ngemixhala. Nangona kunjalo, uyazi ukuba ubomi bakho buncitshiswe kukuxhalabisa ngeendlela ezithile ezibalulekileyo. Mhlawumbi ufezekisa imisebenzi ebalulekileyo kodwa unciphise ubomi bakho ngezinye iindlela, njengokungaphambuki ngaphandle kwendawo yakho yokuthuthuzela. Izenzo zakho mhlawumbi zichazwa ngxhala, njengokuba ukhetha ukuzalisa ubomi bakho ngemisebenzi njengendlela yokuzolalisa iingcamango zakho, kunokuxhomekeka kwinto onokuyonwabela okanye oko kunokukunceda ukwandisa i-horizons yakho.
Ubuye ube ngumntu onobuchule ekubonakaliseni ubungqina obungamanga kwihlabathi, kuba awubonanga iimvakalelo zakho zokwenene kunoma ubani. Kunoko, uyigcina yonke ibhotile ngaphakathi ngaphakathi, kwaye ulungelelanise iimvakalelo zakho kunye nesicwangciso sokujongana nabo kamva, kodwa ngokuqinisekileyo akaze afike.
Ucela Uncedo
Kukho izizathu ezininzi ezingenakufuna uncedo ukuba unesixhala esiphezulu sokusebenza:
- Mhlawumbi uyicinga njengenkemba ehlangene kabini, kwaye awufuni ukulahlekelwa yintembelelo enokuzixhalabisa kwakho ngokwempumelelo yakho.
- Mhlawumbi unenkxalabo yokuba umsebenzi wakho uya kuba neengxaki xa ungaqhubeki usebenze nzima ngaphandle kokwesaba.
- Unokucinga ukuba awugulanga ngokwaneleyo ukucela uncedo, ngokukodwa ekubeni ubonakala ufezekisa, ngokugqithiseleyo kwinjongo.
- Unokucinga ukuba wonke umntu ulwa neendlela ozenzayo, okanye ukuba unobungozi ekujonganeni noxinzelelo lobomi.
- Inokwenzeka ukuba, awuzange utshele mntu malunga neengxaki zakho zangaphakathi, ezikuqinisekisileyo ukuba awukwazi ukucela uncedo. Ukuba akukho mntu ubonayo intlungu yakho, kutheni ukuze bakuxhase ugqirha ugxininise?
Ingxenye yengxaki kukuba abaninzi bethu banomfanekiso wento ekuthethwa ngayo ukuxilongwa. Sinokucinga ngomntu ongekho ekhaya, akakwazi ukusebenza, okanye ulungele ukugcina ulwalamano lwaluphi uhlobo.
Asicinga ngomzabalazo wangaphakathi njengesizathu esaneleyo sokufuna uncedo, kungakhathaliseki ukuba sisinxungupho esingakanani esilufumanayo. Ubomi obuninzi bokuphika. Unokuba usenokuziqinisekisa ukuba akukho nto iphosakeleyo-ungowomsebenzi ongu-workaholic, i-germaphobe, uludwe lwezinto, kunye njalo njalo.
Kuthetha ukuthini konke oku? Sifuna ngokwenene ukubiza uxhaphalo oluphezulu lokusebenza nje. Kuyahluke, ngokuqinisekileyo, ngokuba wenza indlela yakho ebomini ngokufanelekileyo. Kodwa uxhalaba lufana, lufihliwe.
Ukunciphisa i-Stigma (Awodwa)
Ngokunyuka kwabantu ekuzibonakaliseni ngokwabo "ukukhathazeka okuphezulu", kunokuba lula ukufuna uncedo. Ukuba uzive ukhululekile kwaye uhlala wedwa kwinto ojongene nayo, mhlawumbi uya kuziva ukhululekile ukuphucula. Ukongezelela, ukucinga ngokuxhalabeleka kwimiba emihle kunye neyobi kunokunceda ukunciphisa i-stigma. Sonke sidinga ukuxhalabisa ukuba kwenziwe izinto ebomini.
Esikhundleni sokujonga ukuxhalaba njengobuthathaka, into enye "le ntshukumo" eyenziwe kukuba kukugqamisa ukuba abantu abanenkxalabo basenokuhlala ubomi obupheleleyo kunye obuvelisayo.
Abantu abaPhezulu ngokuSebenza ngokuPhakamileyo
Kunceda ngamanye amaxesha ukuchonga abantu abadumileyo abajongana nezifo ezifanayo esibhekana nazo. Kwimeko yokukhathazeka okuphezulu, sinokucinga ngeenkwenkwezi ezifana noBarra Streisand noDonny Osmond, kunye nabadlali abafana noZack Greinke noRicky Williams. UScott Stossel, umhleli we -Atlantic , wabhala ngokubanzi malunga namava akhe ngokuxhalabisa nokuba wayesakwazi njani ukubonakalisa nokufezekisa. Aba bantu baye bafumana indlela yabo ngokusebenzisa uxhalabo lwabo lokuphumelela.
Yintoni echaza ukuba ngubani oza kuSebenza aPhakamileyo?
Ngelishwa, kukho uphando oluncinane kule ngxelo. Siyazi ukuba kukho izinga eliphezulu lokuxhalabisa okuncedisa ukusebenza komsebenzi (ngokutsho kwe- Yerkes-Dodson Law ) -nokuthi kwindawo ethile ephantsi okanye iphantsi kakhulu. Ngoko ke, kunengqiqo ukuba ukuba unobandezeleko obuthathaka okanye obuthathakayo xa uqhathaniswa nokuxhalaba okukhulu, ubunzima bakho obusebenzayo kumgangatho ophezulu luya kuba ngcono. IQ inokudlala indima, njengoko uvavanyo luka-2005 lufumene ukuba abaphathi bezemali abaphakamileyo kwixhala babenza abaphathi bezemali abafanelekileyo ukuba nabo babe ne-IQ ephakamileyo.
Izinyango Zonyango
Ukuba awuzange ufumane ukuxhalaba kwaye uzibonele kwiimpawu ezingasentla, kukulungele ukuqeshana nodokotela wakho wosapho ukuba uhlolwe okanye uhanjiswe. Ukuba ufumanisa ukuba unengxaki yokuxhalabisa njengengxaki yokuxhalabisa ngokubanzi (GAD) okanye ingxaki yokuxhalaba kwintlalo (SAD), ezininzi iinketho zokonyango ezikhoyo zifana ne- ctnitive-behavioral treatment (CBT) , amayeza (njengokhetho olukhethiweyo lwe-serotonin reuptake inhibitors ; ii-SSRIs) , kunye nokuqeqeshwa kwengqondo .
Ezinye Izicwangciso
Mhlawumbi awukulungele ukufuna uncedo lwakho lokuxhalabisa, okanye ufuna ezinye iindlela onokuziphumeza zona:
- Zama ukuchitha imizuzu eyi-10 ngosuku usebenza kwimpilo yakho yengqondo.
- Ngaphambi kokuba wenze nayiphi na ingqiqo (ukuguqula iingcamango zakho), qiniseka ukuba indlela yakho yokuphila isekelwe-umlinganiselo we-caffeine, udle ukutya okunempilo ngokufanelekileyo, kwaye usebenzise umzimba rhoqo.
- Ukulala ucoceko kubalulekile kwakhona, njengokubambelela kwixesha lokulala, kwaye ungahlali embhedeni ukuba ingqondo yakho iyabaleka. Endaweni yoko, vuka wenze enye into de ude ude ude.
- Emva kokuba uzive uphila ngendlela efanelekileyo, lixesha lokujonga ezinye iipatheni zakho zokucinga . Ukuxhalabisa kubandakanya ezininzi izibikezelo ezibi- "Kuthekani ukuba andiyi kwenza lo mhla wokugqibela" okanye "Ndiyazi ukuba ndiya kuyenza isidenge ngeli xesha."
- Qala ngokuqaphela iingcinga onayo. Xa uqaphela ingcamango engafanelekiyo, zama ukuphikisana nayo into enokwenene okanye eyincedo, njengokuthi "Ndihlala ndiyenza ixesha lam, kwaye nangona ndiphosakele lo, akuyi kubakho ukuphela kwehlabathi."
- Ngaba uhlala kunye nemikhwa yobuthakathaka ezifana nokubetha umlomo wakho okanye ukufuna izipikili zakho? Zama ukusebenzisa izicwangciso zokujamelana nokufana nokuphefumla okufutshane okanye ukuphumla kwemisipha ukuze ufumane uxinzelelo lwakho. Ungaphinda uzame ukubandakanyeka kwimpendulo ekhuphisanayo-into enokuyenza oko akuhambelani nomkhwa wesifo, njengokwenza i-chewing gum ukuze ungalumkisi umlomo wakho.
Ngaba kukho naziphi na izizathu zokubangela ukuba uxhalabele? Ngaba ukwesaba ukuba xa ungasayi kuqhutywa yinkxalabo yakho, ukuba uya kuyeka ukuba ungaphezu kwexesha? Ezi zinto zixhalabisa ngokwenene ukuba uya kulufuna ukujongana njengoko usebenza ekunciphiseni impembelelo yobomi bakho.
Nangona kunjalo, unganikeli kwingcamango yokuba awukwazi ukufeza izinto ngaphandle kokuxhalaba kwakho. Iminyaka yokuba uluhlu lwezakhono-menzi aluyi kulahleka ngoxinzelelo oluncinci. Ingathatha ulungiso oluthile, kodwa uya kufumana i-groove entsha ekulinganisa impilo yakho yengqondo ngokufumana izinto.
ILizwi
Ukuxhalabisa ngokukodwa kukukrele eliphangaleleyo. Nangona usenokwesaba ukuvumela ukuba uhambe ngendlela enokuziva ngathi inxalenye yobuntu bakho, yazi ukuba awudingi ukuxhalabisa ngokufihlakeleyo ukuze uphumelele kwaye uphumelele.
Bambelela kwiimpawu zakho ezintle ngemikhwa oyenzile, kodwa vumela ukuhamba kunye nomzabalazo wangaphakathi. Unokumangaliswa kukuba ufumanisa ukuba impumelelo ayifuni ukuba yimiphumo yomzabalazo, kodwa ukuvula ngokwakho iimvakalelo zakho nokuwabelana nabanye kuya kukunceda ukuba ube nolwazi oluchanekileyo lwehlabathi elikujikelezile.
> Imithombo:
> Ukuxhalabisa kunye nokuPhukisa uMbutho weMerika, iiNkcukacha kunye neNkcukacha. Ukuhlaziywa kukaAgasti 2016.
> Iindaba zehlabathi. 'UkuSebenza okuPhezulu' Ukuxhalabisa: Akusiyo i-Diagnosis, kodwa abaninzi bathi iyinyani.
> Izikolo zeSizwe zeMpilo yengqondo, ukukhathazeka kwezixhala. Ukuhlaziywa kweyoMatshi 2016.
> Perkins AM, Corr PJ. Ngaba Iingxaki Ziyakunqoba? Umbutho Phakathi Kokukhathazeka kunye nokuSebenza kweJob. Umntu ngamnye. 2005; 28 (1): 25-31.
> Stossel, S, i-Atlantic. Ukusinda Ukuxhalabisa. NgoJanuwari / Februwari 2014.