Kusukela ngesikhathi uvuka ekuseni, imiyalezo, ama-imeyili, imihlangano yevidiyo... imiyalezo ekukhumbuza ngalowo mhlangano wevidiyo futhi... Ingabe usebenza ngobuchwepheshe ngale ndlela? Ngezinye izikhathi, ingabe konke lokhu kukwenza uzizwe ukhungathekile, ucindezelekile, futhi ukhathazekile? Lokhu sikubiza ngokuthi "uhlangothi olumnyama" lobuchwepheshe. Kungaba nomthelela omkhulu empilweni yakho yengqondo neyomzimba. Kodwa ungakhathazeki, singasusa lesi simo, okungukuthi, ukuvimbela ukukhathala ngemva kokusebenza. Enye yezindlela ezinhle kakhulu zokwenza lokho iwukusebenzisa 'iMindfulness'.
Kalula nje, kuyini 'ukucabanga'?
'Ukuqaphela' kuyinto elula kakhulu. NgesiSinhala, kusho "ukuqaphela" . Kusho ukunaka lokho okuzwayo nalokho okwenzayo okwamanje ngaphandle kokwahlulela. Zicabange uphefumula, futhi unaka kuphela okwenzekayo njengoba uphefumula futhi ukhipha umoya. Ngezinto ezilula ezinjengalezi, singanciphisa ingcindezi yobuchwepheshe futhi sisebenze kahle kakhulu, ngenjabulo, nangokulawula.
Ukuqaphela kuyindlela enamandla kakhulu yokuzilolonga kwengqondo ekufundisa ukugcina ingqondo yakho isendaweni eyodwa futhi uphile esikhathini samanje.
Ucwaningo olusha luthini ngalokhu?
Ucwaningo lwamuva nje luhlole ukuthi ukuqaphela noma ukuzethemba kwedijithali kubaluleke kakhulu ekuvikeleni emiphumeleni emibi yobuchwepheshe emsebenzini ( ukucindezeleka , ukukhathazeka, i-FOMO, kanye nokulutha kobuchwepheshe).
Kubasebenzi abangu-142 abahlanganyele ocwaningweni, abangu-73% babenengcindezi encane noma ephakathi. Abangaphezu kuka-21% babenengcindezi ephezulu noma ephezulu kakhulu. Imiphumela ibonise ngokusobala ukuthi, kungakhathaliseki ukuthi sithembele kangakanani kwezobuchwepheshe, ukuqaphela kubaluleke kakhulu ukuvikela ekucindezelekeni, ukukhathazeka, kanye neminye imiphumela emibi ehambisana nakho.
Ungakuqonda lokhu ngokucacile kusukela kuthebula elingezansi.
| Umthelela omubi wobuchwepheshe | Usizo lwe-'Mindfulness' |
|---|---|
| Ukucindezeleka Ukuxineka ngomsebenzi nokuzizwa udidekile. | Kuthulisa ingqondo, kuhlonze imbangela yokucindezeleka, futhi kukunika amandla okubhekana nakho. |
| Ukukhathazeka Ukwesaba njalo ikusasa nezinto ezingahambi kahle. | Kunciphisa ukwesaba nokukhathazeka okungadingekile ngokugxila engqondweni kuphela esikhathini samanje. |
| Ukulayisha ngokweqile Ukukhathala ukuthola ama-imeyili nemiyalezo ngesikhathi esisodwa. | Zikufundisa ukugxila emsebenzini owodwa ngesikhathi. Ngale ndlela, ngeke uphazamiseke. |
| Ukwesaba Ukulahlekelwa (i-FOMO) Ngiyesaba ukuthi ngizophuthelwa yilokho abanye abakwenzayo lapho besebenza kude. | Kukusiza uzizwe wanelisekile ngendawo okuyo kanye nalokho okwenzayo. Kunciphisa ukucabanga okungadingekile ngabanye abantu. |
Ungayisebenzisa kanjani ingqondo ekusebenzeni?
Ngisho nezinhlangano ezidumile emhlabeni wonke manje seziqhuba izinhlelo ze-Mindfulness ngenhlalakahle yengqondo yabasebenzi bazo. Isibonelo, i-Google iqalise uhlelo olubizwa ngokuthi "Sesha Ngaphakathi Kwakho."
Indlela Yokuthumela I-imeyili Ehlakaniphile
Into eyodwa ewusizo kakhulu efundiswa kulolu hlelo 'i-imeyili eqaphile'. Kusho ukuthi:
1. Okokuqala, bhala i-imeyili ofuna ukuyithumela.
2. Ngaphambi kokucindezela inkinobho ethi Thumela, thatha umoya ojulile izikhathi ezintathu.
3. Manje funda i-imeyili futhi.
4. Cabanga, "Uzozizwa kanjani umamukeli wale imeyili uma eyifunda?"
5. Ingabe okufunayo kucacile ngokwanele? Noma ingabe kukhona amaphutha okubhala amagama? Yenza izinguquko uma kudingeka bese uzithumela.
Cabanga nje ukuthi zingaki izinkinga emsebenzini ezingancishiswa ngento elula njengale.
"Umzuzu" ngaphambi komhlangano
Enye into eyenziwa enhlanganweni ukuthi ngaphambi kokuba noma yimuphi umhlangano uqale, wonke umuntu uthatha umzuzu ukugxila ekuphefumuleni kwakhe, kungaba amehlo akhe evaliwe noma evuliwe. Lokhu kubizwa ngokuthi "imizuzu yokufika." Okusho ukuthi, ukulungiselela ukufika emhlanganweni hhayi ngokomzimba kuphela, kodwa nangokwengqondo. Le nto encane ingakhula kangakanani ngokugxila nokuzola phakathi nomhlangano?
Ukuzivocavoca Okulula Kokucabanga Ongakwenza Wena
Ngisho noma ihhovisi lakho lingenazo izinhlelo ezinjengalezi, usengazenza lezi zinto wedwa.
- Lalela umzimba wakho: Ngesikhathi usebenza kukhompyutha, zinike isikhashana ucabange ngalokho okuzwayo emzimbeni wakho. Ingabe umhlane wakho ubuhlungu? Ingabe amehlo akho akhathele? Ingabe amahlombe akho aqinile? Qaphela lokho.
- Nciphisa iziphazamiso zedijithali: Vala zonke izinhlelo zokusebenza ezingadingekile namafasitela ngenkathi usebenza. Vala izaziso efonini yakho. Yenza umsebenzi owodwa ngesikhathi.
- Buyela ekuphefumuleni kwakho: Uma uzizwa ucindezelekile futhi ucindezelekile, yeka okwenzayo isikhashana bese uphefumula kafushane. Gxila kuphela ekuphefumuleni okungena nokuphumayo. Yenza lokhu imizuzwana embalwa nje.
- Thulisa ifoni yakho: Misa zonke izaziso ezivela kuzo zonke izinhlelo zokusebenza. Uma ufika ekhaya kusihlwa, kwenze umkhuba ukuhlala kude nobuchwepheshe ngokuphelele.
- Zibuze imibuzo: Emini, zibuze, "Ingabe ngizizwa kahle engqondweni?" "Ngizizwa kanjani ngokomzimba?"
Lezi zinto kulula kakhulu ukuqala ngazo. Hlala esihlalweni, uvale amehlo akho, bese ugxila ekuphefumuleni kwakho. Yilokho okuqalayo. Kodwa khumbula, uma lokhu kucindezeleka nokukhathazeka kukhulu kakhulu ukuthi ungakulawula, kubalulekile ukubona udokotela womndeni wakho (udokotela) ukuze uthole iseluleko kunokuhlupheka wedwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kwezobuchwepheshe kuyisimo sangempela esingathinta impilo yakho yengqondo neyomzimba.
- Ukucabanga kuyindlela enamandla kakhulu futhi elula yokuphatha lokhu kucindezeleka.
- Lokhu kusho ukunaka isikhathi samanje, ngaphandle kokwahlulela.
- Ukuzivocavoca okulula njengokugxila ekuphefumuleni kwakho kanye nokuthatha ikhefu elifushane ngesikhathi somsebenzi kungenza umehluko omkhulu.
- Uma ukucindezeleka kwakho kukhulu noma kunzima ukukulawula, ungalokothi unqikaze ukubona udokotela wakho ukuze akunike iseluleko sochwepheshe.
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