Nyuma y'icyorezo cya COVID-19 , benshi muri twe twatangiye kongera gutekereza ku kazi kacu n'ubuzima bwacu, sibyo? Wenda nawe wumva ko utishimiye akazi ukora ubu, kandi ko nta kuringaniza neza hagati y'ubuzima n'akazi. Rero, ni ingenzi cyane ku hazaza hawe kumenya neza niba uri ahantu heza ho gukorera, hazima, cyangwa ahantu hafite uburozi burimo kwangiza ubwenge n'umubiri wawe. Kubera ko nubwo nta kazi gatunganye 100%, ahantu hamwe na hamwe ho gukorera hashobora kubangamira ubuzima bwacu bwose.
Kuki ubuzima bwo mu mutwe ari ingenzi cyane ku kazi?
Ahantu ho gukorera hari uburozi hashobora kwangiza ubuzima bwawe bwo mu mutwe no ku mubiri. Mu by’ukuri, abantu babarirwa muri za miriyoni ku isi batakaje akazi kabo mu gihe cy’icyorezo cya COVID-19, ahanini bitewe n’imihangayiko yo mu kazi.
Ubushakashatsi bwagaragaje ko abarenga 75% by'abareka akazi muri ubwo buryo bahuye n'ikimenyetso kimwe cy'ikibazo cy'ubuzima bwo mu mutwe, nko guhangayika cyangwa kwiheba . Muri abo, 84% bavuze ko hari ikintu mu kazi kabo cyagize ingaruka mbi ku buzima bwabo bwo mu mutwe. Ibintu bikunze kugaragara ni akazi gahangayikishije no kutagira uburinganire hagati y'akazi n'ubuzima bwabo. Niyo mpamvu igitekerezo cyo "kureka akazi bucece" cyamamaye. Muri make, bivuze kudakora cyane ku kazi no kwibanda cyane ku bindi bintu mu buzima bwawe.
Muri iki gihe, abantu barimo gushaka ahantu heza ho gukorera habafasha mu buzima bwo mu mutwe. Bityo rero, gusobanukirwa aho uri bishobora kugufasha gufata icyemezo niba ukeneye guhindura akazi cyangwa kunoza ako usanzwe ukora.
Namenya nte ko ndi mu kazi gafite uburozi?
Hari igihe tutamenya ko turi mu bintu bitadukwiriye. Noneho reka turebe niba uri ahantu nk'aha. Tekereza niba ibi bintu biranga akazi kawe.
| Ibimenyetso by'aho akazi karimo uburozi | Mu magambo make ... |
|---|---|
| Kutagira icyubahiro cyangwa inkunga | Bisa nkaho ibitekerezo byawe n'akazi kawe bidahabwa agaciro cyangwa ngo bishyigikirwe. |
| Imishahara idakwiye | Kumva utari kubona umushahara kubera akazi katoroshye wakoze. |
| Imicungire mito | Umukoresha wawe arimo kwivanga mu tuntu twose ukora kandi agerageza kugutegeka. |
| Ivangura cyangwa kwiheba | Hari abakozi bahezwa cyangwa bagahanwa bitewe n'ubwoko, idini, igitsina, n'ibindi. |
| Imiterere mibi y'akazi | Aho bakorera hari umutekano muke cyangwa nta buzima bwiza buhari. |
| Gukora byinshi kuruta gukora | Uhora uhatirwa gukora amasaha menshi kurusha ayo wahawe akazi. |
| Gutera ubwoba, ibikangisho n'ihohoterwa | Wumva udafite umutekano, cyangwa uterwa ubwoba cyangwa ugatotezwa n'abandi. |
Ni gute ahantu hakorerwa uburozi bigira ingaruka ku buzima bw'umubiri?
Ntugasuzugure stress idashira iterwa no gukora muri ubwo bwoko bw'ibintu. Tekereza stress uhura nayo iyo ukorana n'umukoresha wawe uhora agutoteza, cyangwa umukozi mukorana uhora agunenga. Ibi bishobora gutera ibibazo bikomeye by'ubuzima iyo bikomeje igihe kirekire.
- Ingaruka ku mubiri: Byongera ibyago byo kurwara cholesterol nyinshi, umuvuduko ukabije w'amaraso, umubyibuho ukabije, kanseri , indwara z'umutima , n'indwara ziterwa n'ubudahangarwa bw'umubiri .
- Ingaruka zo mu mutwe: Ingaruka zo kwiheba, guhangayika, gutekereza kwiyahura no gukoresha ibiyobyabwenge byiyongera.
- Ibindi bimenyetso: Kubabara imitsi kenshi, kubabara ingingo, kubabara umutwe, ndetse no kugira ibibazo byo gusinzira nabyo bishobora kubaho.
Niba ndi mu kazi gafite uburozi, nakora iki?
Hari igihe tudashobora guhagarika akazi kacu icyarimwe. Muri icyo gihe, izi nama zizagufasha.
1. Ishyire imbere.
Ibyishimo byawe n'ubuzima bwawe ni byo by'ingenzi cyane. Kugira ngo wirinde umunaniro ukabije , ni ukuvuga umunaniro utuma ubwenge n'umubiri binanirwa, shyira imbere kwita ku buzima bwawe bwite . Tekereza uburyo bwo kugabanya imihangayiko mu kazi kawe. Tandukanya akazi kawe n'ubuzima bwawe bwite nyuma y'akazi. Wenda genda gato mu kiruhuko cyawe cya saa sita, shyira imipaka ku bandi (urugero: ntuvuge ku kazi nyuma y'akazi), cyangwa uganire n'umuyobozi wizeye ku bibazo byawe.
2. Tekereza ku bintu ushobora kugenzura.
Ntidushobora kugenzura uko abandi bantu bitwara. Ariko hari ibintu dushobora kugenzura. Kwita kuri ibyo bintu bishobora kugufasha kongera ibyishimo mu kazi kawe. Ese ushobora gushyiraho imipaka ku masaha yawe y'akazi? Shaka ikikubangamiye cyane hanyuma utekereze uburyo bwo kugigenzura.
3. Saba ubufasha
Wenda wigeze ugerageza kuvuga kuri ibi mbere ariko ntibigire icyo bitanga. Ariko ntugahagarike gusaba ubufasha . Niba bishoboka, vugana n'umuyobozi wawe cyangwa ishami rishinzwe abakozi (HR) ry'ikigo cyawe. Bashobora kugufasha. Niba nta bufasha buhari ku kazi, kuganira n'inshuti yawe wiringira cyangwa umuntu wo mu muryango na byo bishobora kugufasha cyane.
Niba iyi stress idashoboka kandi ikaba igira ingaruka ku buzima bwawe bwa buri munsi, reba muganga wawe kugira ngo akugire inama. Ntukigere ubyirengagiza.
4. Tekereza kureka akazi kawe.
Niba waragerageje byose ariko nta kintu na kimwe gisa n'aho kigenda neza, kandi ibintu birushaho kuba bibi umunsi ku wundi, wenda igisubizo cyiza ni ukwimukira mu kandi kazi gafite ahantu heza ho gukorera. Niba ubikoze, ni byiza kugira gahunda n'igihe cyo gushaka akazi gashya.
None se, ni iyihe mikorere myiza ikorerwa mu kazi?
Mu magambo make, ahantu heza ho gukorera bituma wumva umeze neza. Niba warigeze gukora ahantu hateje akaga, uzasobanukirwa itandukaniro. Ahantu heza ho gukorera ni ahantu haterwa inkunga icyubahiro, icyizere, ubusumbane, ubufatanye, ubumwe, n'iterambere ry'umuntu ku giti cye . Binatuma habaho imipaka mu buzima bwawe bwite no kuringaniza akazi n'ubuzima bwawe (Uburinganire hagati y'akazi n'ubuzima bw'umuntu burakurikizwa.
| Ibiranga ahantu heza ho gukorera |
|---|
| Umutekano w'umubiri n'uwo mu mutwe: Wumva ufite umutekano ku kazi. Umuryango ushyira imbere ubuzima bwawe bw'umubiri n'ubwo mu mutwe. |
| Guhuza abakozi: Aho bakorera ni nk'umuryango. Buri wese akorera hamwe nk'ikipe kandi yubahana mugenzi we. |
| Guha agaciro abakozi: Guhemba umushahara mwiza, kwishimira akazi ukora, no gusaba igitekerezo cyawe mu gufata ibyemezo by'ikigo. |
| Uburinganire mu kazi n'ubuzima: Ufite ubwisanzure bwo gufata ibyemezo ku bijyanye n'uko ukora. Ushobora guhabwa amasaha yoroshye, akazi ko gukora uri kure, n'ibindi. Ntabwo uzakira amahamagara cyangwa amabaruwa yerekeye akazi nyuma y'amasaha y'akazi. |
| Gushyigikira iterambere ryawe: Dutanga amahugurwa, ubujyanama, n'amahirwe ukeneye kugira ngo utere imbere. |
Ahantu heza ho gukorera bigira ingaruka nziza ku buzima bwawe bwose. Gukorera ahantu nk'aho bigabanya ububabare budakira kandi bigatuma habaho imihangayiko mike iterwa n'akazi. Kuko ahantu heza ho gukorera ntaho bihuriye n'indwara nka kanseri, umubyibuho ukabije, n'imihangayiko. Ahubwo bitanga inyungu nka:
- Intsinzi yiyongereye y'umuryango wose
- Kongera umusaruro w'abakozi
- Kugira imibereho myiza cyane
- Kugabanya ibyago byo kurwara
- Gutanga umusanzu mwiza ku baturage
Nubwo wava ku kazi nyuma yo gukora ahantu heza ho gukorera, uzajyana iyo mico myiza aho ugiye hose, kuko uzi akamaro kayo.
Ubutumwa bwo kujyana mu rugo
- Ahantu ho gukorera uburozi ni ikintu gishobora kwangiza ubuzima bwawe bwo mu mutwe no ku mubiri.
- Menya ibimenyetso by'aho akazi gakorerwamo ubugizi bwa nabi, nko gutoteza, gucunga nabi abakozi, no kutubahiriza amategeko.
- Niba uri mu bihe nk'ibi, shyira imbere kwita ku buzima bwawe, shyiraho imipaka, kandi usabe ubufasha. Niba stress ibaye nyinshi, ntutindiganye gushaka inama kwa muganga.
- Ahantu heza ho gukorera haguha agaciro, hagatera inkunga iterambere ryawe, kandi hagatera imbere uburinganire bwiza hagati y'akazi n'ubuzima bwawe. Ibi ni ingenzi ku mibereho myiza yawe muri rusange.
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