Awuzizwa sengathi uya emsebenzini kulezi zinsuku? Ingabe uzizwa uphansi kangangokuthi awukwazi ngisho nokuvuka embhedeni ekuseni, futhi awunasithakazelo sokwenza noma yini? Kanye nalezi zinto, ungase uphuthelwe umsebenzi wakho. Ngiyazi ukuthi lesi simo siyakhathaza kakhulu. Akuwena wedwa ohlupheka kanje. Lesi simo yilokho esikubiza ngokwezokwelapha ngokuthi yi-Major Depression Disorder (MDD) . Ngakho-ke ake sixoxe namuhla ngendlela yokulinganisela umsebenzi wakho nalokhu kucindezeleka.
Ingabe umsebenzi uyimbangela yokugula noma ikhambi?
Lona umbuzo othakazelisayo kakhulu ngoba ngezinye izikhathi zombili izimpendulo zilungile.
- Umsebenzi ungaba nzima: Yebo, umsebenzi ungaba yimbangela enkulu yokucindezeleka uma une-MDD. Ingcindezi yomsebenzi, isikhathi esibekiwe, futhi mhlawumbe nokusebenza nabantu ehhovisi abangenabungane kangako konke kungenza izimpawu zakho zokucindezeleka zibe zimbi kakhulu.
- Umsebenzi ungaba usizo: Ngakolunye uhlangothi, umsebenzi ungaba usizo nakuwe kulesi simo. Cabanga ngakho, ukuba nendawo oya kuyo njalo ekuseni, ukuba nesimiso esithile sosuku, ukuhlangana nokukhuluma nabanye abantu, ukuba nabangane abakusekelayo emsebenzini... lezi zinto zingakusiza ngempela ukuthuthukisa isimo sakho sengqondo.
Kalula nje, wonke umuntu nendawo yokusebenza ihlukile, ngakho-ke indlela umsebenzi wakho okuthinta ngayo izoncika endaweni osebenza kuyo.
Izinselele ezinkulu ezihambisana nokucindezeleka emsebenzini
Manje ake sibheke ezinye zezinselele ezinkulu ongase ubhekane nazo lapho usebenza ne-MDD nokuthi ungazinqoba kanjani.
1. Ukungakwazi ukuya emsebenzini (Uphuthelwe Umsebenzi)
Ukucindezeleka akusikho ubuthakathaka bengqondo, empeleni kuyisifo esithinta umzimba. Ngakho-ke ngezinye izinsuku ungase ungabi namandla okuvuka embhedeni ekuseni, ugeze, ugqoke, bese uya emsebenzini. Akulona iphutha lakho leli. Lokhu kuyingxenye yesifo.
Yini engenziwa?
- Qaphela ikhefu: Khuluma nomnyango wezabasebenzi wenhlangano yakho ukuze uthole ukuthi yiliphi ikhefu lokugula noma ikhefu lomuntu siqu onelungelo lokulithola.
- Bona udokotela: Ungathola isitifiketi sezokwelapha kudokotela izinsuku ezinjengalezi. Akudingeki utshele wonke umuntu yonke imininingwane ngesifo sakho. Kodwa kubalulekile ukulandela inqubo yezomthetho yokuthatha ikhefu.
- Ikhefu elifushane: Mhlawumbe ukuthatha ikhefu izinsuku ezimbalwa noma isonto kungasiza ingqondo nomzimba wakho ukuthi ululame.
2. Umsebenzi Uzwakala Unzima
Ukucindezeleka kungabangela ukuthi ubuchopho bakho busebenze kancane. Siphinde sikubize ngokuthi "inkungu yobuchopho." Ngenxa yalokhu,
- Sekunzima ukugxila.
- Sekuphuzile ukwenza izinqumo.
- Akukho sithakazelo noma isisusa sokwenza noma yini.
- Izinto ezishiwo emhlanganweni azinakwa.
Lezi zinto zingathinta ikhwalithi yomsebenzi wakho.
Yini engenziwa?
- Cela Izindawo Zokuhlala Ezifanele: Ungakhuluma nomphathi wakho ucele usizo oluncane. Isibonelo,
- Uma ungakhumbuli ukuthi kwashiwoni ngesikhathi somhlangano, cela ukubona amanothi omhlangano kamuva.
- Esikhundleni sokunikeza iseluleko ngomlomo, cela iseluleko nge-imeyili noma ngokubhala.
- Uma umsebenzi omkhulu unzima kakhulu ukuwenza wonke ngesikhathi esisodwa, cela ukuthi uhlukaniswe ube yizingxenye ezincane.
- Uma ukuthola kunzima ukuqeda umsebenzi ngesikhathi esinqunyiwe, cela usuku olulodwa noma ezimbili ezengeziwe.
- Bhala phansi imisebenzi okufanele uyenze ngosuku ngokulandelana. Yihlukanise njengoba uyiqeda. Lokhu kuzokunikeza umuzwa omncane wokufeza okuthile.
3. Ukuzizwa unesizungu futhi unesizungu
Uma ucindezelekile, ngokwemvelo uzizwa unesizungu futhi unesizungu. Lokhu kungakwenza ungabi namathuba amaningi okuxhumana nabanye noma ukuxhumana nabanye emsebenzini. Lokhu kungakwenza uzizwe unesizungu nakakhulu.
Yini engenziwa?
- Qala kancane: Ungazami ukuba umuntu othanda ukuxhumana nabantu ngesikhathi esisodwa. Qala kancane.
- Uma othile eyophuza itiye, joyina yena.
- Esikhundleni sokudla wedwa, yidla nabanye babangani bakho.
- Buza othile ukuthi, "Unjani?" ngokumomotheka. Ngisho nento encane njengale ingenza umehluko omkhulu.
- Cela usizo: Zizwe ukhululekile ukwabelana ngemizwa yakho nomngane omethembayo. Mhlawumbe lowo muntu angakusiza ngandlela thile.
Isifinyezo sezinto ezingakusiza
Ukuze lolu lwazi lucace kuwe, ake sibheke lezi zinselele kanye nezixazululo etafuleni.
| Inselele | Indlela Ukucindezeleka Okukuthinta Ngayo | Lokho Ongakwenza |
|---|---|---|
| Ukweqa umsebenzi | Angikwazi ukuvuka ekuseni ngiye emsebenzini ngenxa yokukhathala okukhulu, ukucobeka, kanye nokungabi nandaba. | - Thola ulwazi mayelana namalungelo akho ekhefu emnyangweni we-HR. - Uma kudingeka, thola isitifiketi sezokwelapha kudokotela. - Thatha ikhefu elifushane. |
| Ubunzima bokusebenza | Ukusebenza kobuchopho okunciphile (inkungu yobuchopho), ubunzima bokugxilisa ingqondo, ubunzima bokwenza izinqumo. | - Cela umphathi ukuthi akunike izixazululo ezifanele (isib. imiyalelo ebhaliwe, ukuhlukanisa umsebenzi ube yizicucu). - Yenza uhlu lwezinto okufanele zenziwe nsuku zonke. |
| Ukuzizwa unesizungu | Imizwa yokuzihlukanisa kanye nesizungu. Ubunzima bokwakha ubuhlobo nabanye. | - Bamba iqhaza emisebenzini emincane yomphakathi (isib. ukuphuza itiye ndawonye). - Khuluma nomngane omethembayo. - Qala ngezinyathelo ezincane. |
Kufanele uye nini kudokotela?
Amathiphu angenhla angakusiza, kodwa ukucindezeleka kuyisimo sezokwelapha esidinga ukunakekelwa kwezokwelapha . Uma unezinye zalezi zimpawu, sicela ubonane nodokotela.
- Le mizwa yakho edabukisayo isihlale isikhathi esingaphezu kwamasonto amabili.
- Uma izimpawu ziba zimbi kakhulu usuku nosuku.
- Uma lesi simo sithinta kakhulu imisebenzi yakho yansuku zonke, impilo yomndeni, kanye nomsebenzi.
- Okubaluleke kakhulu: Uma ukhathele ukuphila futhi unemicabango yokuzilimaza, ungalibali . Tshela ngokushesha umuntu omethembayo bese ubona udokotela noma uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
Udokotela uzokudlulisela ukuze uthole imithi edingekayo noma izinsizakalo zokwelulekwa.
Umlayezo Wokuya Nawe Ekhaya
- Isifo sokucindezeleka okukhulu (MDD) siyisifo sangempela. Akusibo ubuvila noma ubuthakathaka bomoya.
- Ukucela usizo kuwuphawu lwamandla. Ungesabi ukucela usizo endaweni yakho yokusebenza ikakhulukazi kudokotela.
- Umsebenzi ungaba yinto ekucindezelayo, kodwa futhi ungaba yingxenye yenqubo yakho yokululama. Kubalulekile ukuwulinganisela.
- Qala ngezinyathelo ezincane. Kulungile uma ungakwazi ukulungisa konke ngesikhathi esisodwa. Yenza izinguquko ezincane usuku nosuku.
- Awuwedwa. Kunabantu abaningi, odokotela, nezindlela ezingakusiza kulolu hambo.
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