Izinkinga zokunakekelwa kwezempilo kubonakala sengathi zithola imithombo encane kakhulu, kepha inkinga eyodwa ebalulekile ingase ingatholi ukunakekelwa okwanele. Lokhu kuyinselele yokuba nodokotela ophakeme kakhulu ogxilile kakhulu. Ukuqonda ukucindezeleka odokotela abhekene nakho nokuthi kuthinta kanjani kungasisiza ukuba siqonde ngemuva kwezicabangela izinto odokotela ababhekana nazo, futhi baqaphele amazinga abo obunzima bokucindezeleka.
Mhlawumbe okubaluleke nakakhulu, ukubheka imiphumela yokucindezeleka obhekene nodokotela nokuqonda ukuthi odokotela abanomzimba wokucindezeleka noma abahlale bekwazi ukubhekana nokucindezeleka ababhekana nakho, bangabonakalisa ukubaluleka kokuzibandakanya ngokuphathwa kwethu kokucindezeleka esikhundleni kunokulinda omunye ukuthi asitshele indlela yokuphatha ukucindezeleka noma ngisho nokuthi kudingeka sikwenze.
Okokugcina, ukugxila emisebenzini eyenza ukucindezeleka okubaluleke nakakhulu nendlela ukucindezeleka okungaphathwa ngayo kungasiza nje odokotela abangase bafunde lokhu kodwa noma ubani osebenza umsebenzi ocindezelayo, ikakhulukazi ocindezelayo izindlela zokuphila komdokotela zingabangela ukucindezeleka. Ukuqonda imithombo yokucindezeleka odokotela, imiphumela yalokhu ukucindezeleka kanye nezindlela zokucindezeleka ezingaphathwa ngokuphumelelayo kungasiza odokotela neziguli ngokufanayo.
Odokotela kanye neToll of Stress
Sivame ukutshelwa ukuba sikhulume nodokotela bethu lapho sibhekana nokucindezeleka okuzizwa kunzima kakhulu ukusingatha, futhi lesi seluleko esihle.
Odokotela babe nokuqeqeshwa kwezokwelapha ukuze baqonde izimbangela nemiphumela yokucindezeleka futhi bangasikhombisa ezinsizeni zempilo kanye nezinhlelo zokuphatha ukucindezeleka. Kungenzeka futhi ukuthi bayakwazi kahle ukubhekana nokucindezeleka, kodwa lokhu akusiyo njalo, futhi ukucindezeleka odokotela abaningi ababhekene nazo akudluli ukucindezeleka okusemqoka kokusebenza komshini.
Ucwaningo olulodwa lwathola ukuthi inani labodokotela ababhekene "naphezu kwesiqephu" amazinga okucindezeleka ngamaphesenti angu-28 uma kuqhathaniswa nomphakathi jikelele, abangamaphesenti angu-18 abhekana nalesi simo sokucindezeleka emsebenzini. Esinye isifundo se-AMA ne-Mayo Clinic sathola ukuthi odokotela basebenza amahora angu-10 ngaphezulu ngesonto kunabantu abalinganiselwayo, banenkinga yokucindezeleka ngokomzwelo emazingeni aphakeme (amaphesenti angama-43 ahlanganisa namaphesenti angu-24 abantu abaningi) kanye nesipiliyoni sokushisa ngesikhathi sokushisa okukhulu kakhulu (Amaphesenti angama-49 kuya kwama-28 amaphesenti) kanye namazinga anokwaneliseka okuphila okuphansi (amaphesenti angu-36 odokotela abika ukuthi anelisekile ngokulinganisela komsebenzi wabo, uma kuqhathaniswa namaphesenti angu-61 omphakathi jikelele wase-US). Enye inhlolovo yaseMedscape ibike ukuthi odokotela abangu-26 noma ama-27 okhethekile baphakamise amazinga abo okushisa njengokungathi "4" noma ngaphezulu kwezinga elingu-1-7 futhi cishe amaphesenti angu-60 egumbini lokuphuthumayo odokotela bavutha ngo-2017 kusuka ngamaphesenti angu-50 ngo-2013. inkinga ingaba nzima odokotela ukuba babhekane nayo, kodwa kungathinta iziguli. Enye iqembu lezifundo zathola ukuthi odokotela abacindezeleke kakhulu banamazinga aphezulu okuthiwa yizokwelapha, futhi izibhedlela ezinogqirha ezicindezelekile zinezibalo eziphakeme zokuthi lezi zinsolo zenzekile.
Imithombo Yokucindezeleka, Ukukhathazeka Nokufutheka Odokotela
- Amahora Omude: Odokotela basebenza amahora amaningi, futhi lezi zivame ukucindezeleka amahora. Izinguquko zabo zinde futhi zigcwele umsebenzi okhuni. Bavame ukushaywa ucingo ngisho noma bengekho emsebenzini ukuze bahlale benomuzwa wokuhlala njalo emsebenzini. Lokhu kungenza isikhathi sokuzilibazisa sizizwe singathokozi futhi sibambelele ekuhlangenwe nakho kokucindezeleka okungapheli. Lokhu kusho futhi ukuthi izimpelasonto zingase zizizwe zingabuyiselwa kancane. Lezi ezinye zezinto ezibangela ingozi yokuqeda umsebenzi, okuchaza ukuthi kungani odokotela abaningi bezwa lokho.
- Izitebhisi eziphakeme : Esinye isici esengozini yokucindezeleka yimizwa yokuthi amaphutha ayingozi-ukuthi umonakalo wangempela futhi ohlala njalo ungabonakala ngephutha elincane emsebenzini. Imisebenzi eminingi iqukethe i-degree yalokhu-akukaze kube nomqondo omuhle wokwenza iphutha emsebenzini-kodwa emisebenzini eminingi, kulungile ukwenza amaphutha, futhi kungavamile ukwenza konke ngokugcwele. Ekuphileni kodokotela, noma yikuphi iphutha kungaba iphutha elikhunjulwa iminyaka, iphutha elibhubhisa izimpilo.
Le migqa encane yephutha kanye nezinga eliphakeme lokuphumela ukungapheleli kungaholela ekucindezelekeni nasekukhusheni okukhulu. Lokhu kusho ukuthi uma benza iphutha futhi imiphumela isindayo, leli phutha lingase lihlasele; kusho futhi ukuthi ukwesaba ukwenza iphutha kungabangela ukukhathazeka okukhulu. Kungakhathaliseki ukuthi yikuphi, i-toll isindayo futhi ukucindezela ukuthi kube ukuphelelisa kunamandla.
- Ukuziqhathanisa: Odokotela bangabhekana nengozi yokugcina isimo sengqondo esiphelele empilweni yabo ngenxa yezizathu esanda kuxoxwa ngazo. Nakuba lolu hlobo lokucabanga lungaba yingxenye yensimu odokotela, lungabangela nokulimaza ngezindlela ezingabonakali ngaso sonke isikhathi. Ama-Perfectionists yibo abantu abazozishaya phezulu ngokuthola i-A ephansi ekuvivinyweni lapho umuntu ophezulu enombono onempilo angase azihalalisele ngokwabo ngokuthola i-A endaweni yokuqala.
Ngokuhamba kwesikhathi, abantu abaphelele ukuphelelwa isikhathi bavame ukucindezeleka kakhulu futhi benze ngisho nakakhulu ngenxa yalokhu ukucindezeleka-ukucindezeleka okungakaze kube ngokwanele. Bangase futhi banqotshwe ukujula futhi bashise kalula.
Enye ingqikithi yobunzima odokotela ababhekene nayo yindlela yokucabanga ukuthi kufanele babe nazo zonke izimpendulo, ukuthi kufanele zingapheli. Uma bekhuluma nozakwabo ngokucindezeleka ababhekana nakho noma imizwa yokushisa, lokhu kubonisa ubuthakathaka obubonwayo odokotela abaningi abafuni ukubonisa. Ngenxa yokwesaba izici zobuchwepheshe noma ezomuntu siqu, odokotela abaningi abaxoxisisi izinselelo ababhekana nazo noma bafune usizo ngokwabo lapho bengadinga ukwesekwa ngokuphatha ukucindezeleka. Ukuntuleka kokusekela kungasusa umugqa wokuzivikela ekucindezelekeni odokotela ababi kakhulu. - Izimo Ezithinta Umzwelo: Isidingo sokubhekana nokucindezeleka ngokomzwelo noma ukukhipha izimo ngezikhathi zonke yinto odokotela ababhekana ngayo ngaso sonke isikhathi, futhi omunye umsebenzi obangela abantu ukuthi bangene engozini yokushisa. Kudingeka ukuthi babhekane neziguli ezingase zithukuthele noma zesovalo, iziguli ezithukuthele, futhi kufanele ziphule izindaba ezimbi ezigulini kanye namalungu omndeni wazo kungaba ikakhulukazi ukukhokhisa odokotela abanesihawu, futhi lokhu okuyingxenye yomsebenzi kungathatha isisindo Indawo yokukhokha.
Ngeshwa, odokotela kulindeleke ukuthi babhekane nalezi zimo ezinzima ngokomzwelo nokusekelwa okunomusa, bese uya ngqo kwesiguli esilandelayo (futhi kungenzeka ukuthi ulahlekelwe) ngaphandle kokunciphisa ukuhamba kwabo. Lokhu kudinga izinga eliqinile lokuzihawukela kanye nenethiwekhi eyisekela odokotela ngokwabo, kodwa ngisho nalezo zinto zikhona, ukukhathazeka ngokomzwelo kokuba udokotela kungaba yinto enkulu. Ezinye izisebenzi ezibandakanya izimo ezinzima ngokomzwelo njengengxenye ejwayelekile yomsebenzi zingase zibe engozini yokushisa. - Ukuntuleka Kokukhetha: Odokotela abakwazi ukuthatha usuku uma bezwa ukuthi basondela esimweni sokushisa. Ngeke bahambe eholidini bese beka amafoni wabo, isikhathi esiningi. Ngezinye izikhathi abanalo izinga eliphakeme lokuzikhethela ekuphileni kwabo kwansuku zonke, futhi lokhu kungabangela ukucindezeleka.
Imisebenzi ngezinga eliphakeme lokuzimela elivumela abantu ukuba bakhethe ukuthi bachitha isikhathi sabo noma inkululeko ekuhleleni isimiso sabo-bavame ukuba yimisebenzi engaphansi kokucindezeleka, kodwa odokotela bavame ukuba nezinhlelo zabo ezibachazela ngezimangalo ezingalindelekile zivame ukuvela. Ngisho nokuzikhethela ukuthi kube enkundleni yilabo abangase bazizwe bencishisiwe-isifundo esisodwa sathola ukuthi cishe isigamu sodokotela bangayeka ukuba odokotela uma bezwa ukuthi kuyindlela enhle kubo. Lokhu kungabikho kokuzikhethela kungabhekana nokucindezeleka ngokukhethekile. - Ukwesekwa Okuncane: Odokotela babhekene nohlobo lokucindezeleka okungavamile emsebenzini, futhi balondoloza isithembiso semfihlo neziguli zabo, ngakho-ke kungase kube nzima ukukhuluma ngezinselelo zomsebenzi wabo nosuku lwabo. Okokuqala, abakwazi ukwabelana ngakho konke. Kodwa esinye isici ukuthi abathandekayo babo abakwazi ukuxoxa ngaso sonke isikhathi. Lokhu kungenza kube nzima ukuthola ukwesekwa komphakathi ngendlela efanayo abantu abaningi abakutholayo.
Ukucindezeleka Ukuxhaswa Kwezinhlelo Zodokotela Nabanye Abasebenza Ngokucindezeleka
Sonke sidinga odokotela ukuba bahle kakhulu, kuhlanganise nodokotela ngokwabo! Kungakhathaliseki ukuthi udokotela obhekene nokucindezeleka, iqembu elithakazelisayo, noma umuntu onomsebenzi ocindezelayo ofuna amasu okusiza ukucindezeleka nokuguquka kokuphila kokucindezeleka kakhulu, kunezinto eziningana ongayenza ukuze ugcine ukuphila okucindezelekile, ukwakha ukuqina kwakho, futhi uphathe ukucindezeleka kalula-ngaphandle kokushiya umsebenzi wakho. Cabanga ngalokhu okulandelayo.
- Ncipha Abacindezeleka Lapho Ungakwazi khona: Nakuba kungezona zonke izinhlobo zokucindezeleka kuyingozi, ukucindezeleka okukhulu kakhulu kungathatha umonakalo futhi kuholele ekucindezelekeni okungapheli. Lokhu kusho ukuthi ukucindezeleka kokuthile okuthakazelisayo njengohambo olukhulu noma umsebenzi wevolontiya wamasonto onke ungangezelela. Lokhu kusho nokuthi ukucindezeleka kwezinto ezincane empilweni-ukulahlekelwa ukhiye wemoto yakho, ukubhekana nomuzi ohlambalazayo, ukuhlala nomngane ochithayo-kungase kwengeze ekucindezelekeni okuphelele empilweni yakho. (Abaqeqeshi bokuphila babiza lezi zicindezelo ezincane "ukubekezelelana" ngoba zithatha umsebenzi ukubekezelela.) Ukuzixosha noma yikuphi lapho ungakushiya khona isikhathi esiningi namandla ukuze unikele ezintweni ozijabulelayo futhi zingakushiya amandla amaningi okubhekana nokucindezeleka kwakho ubuso emsebenzini.
- Thola Inethiwekhi Exhasayo: Ukusekelwa kwezenhlalakahle kusiza kakhulu ngokucindezeleka, ikakhulukazi uhlobo olufanele lokusekelwa komphakathi. Uma unomuzwa wokuthi impilo yakho ayinayo okwanele yalokhu, kubalulekile ukwenza ushintsho. Ungathola abantu abaningi ukwakha ubudlelwano obuqinile no. Ungasebenza ekuqiniseni ubuhlobo obunakho. Ungaphinda ujoyine iqembu lokusekela noma ukhulume nomthandi; lezi zinto zingasiza kakhulu ekulawuleni ukucindezeleka. Uma uzizwa ungakhululekile ukukhuluma ngokucindezeleka ozizwayo ngoba ukwesaba "ukubonisa ubuthakathaka," lokhu kuyisona isizathu esiningi sokuhlola nokushintsha leyo mizwa ukuze ukwazi ukuthola ukwesekwa kunokuba nje uyinike.
- Hlangana Neziguli Ngokubambisana: Esikhathini esidlule, odokotela babelindeleke ukuba babe nazo zonke izimpendulo, kodwa ngokuphakama kwe-intanethi, iziguli eziningi ziza nezimpendulo zaso . Lokhu kungadala ukucindezeleka nokusebenza uma iziguli zingenalo ulwazi olunembile, kodwa lubonisa nokuzimisela ukuba ngumlingani ekunakekeleni kwabo, okuyinto engakhuthazwa. Odokotela abaningi bathola ukuthi ukukhuluma neziguli, ubatshele ukuthi bangenzani empilweni yabo ukuze bathuthukise impilo yabo nenhlalakahle yabo, bafune ukuhlanganyela kwabo ekunakekeleni kwabo. Lokhu kungase kuthathe ukucindezelwa kokubili amaqembu, ngokuhamba kwesikhathi, ukunika amandla iziguli kanye nokwabelana ngemithwalo yemithwalo yemfanelo yempilo yeziguli.
- Yamukela ukuthi Iziphambeko Zizokwenziwa: Ngeke kwenzeke futhi kungenangqondo ukulindela udokotela, njengomuntu, ukuba angalokothi enze iphutha, kodwa yilokho ingcindezi sonke esizibekayo njalo, futhi labo abaseduze nathi ngezinye izikhathi bangasiza kulokhu kulindela . Lezi zindlela zokuphatha ukuphelela okungasiza zingasiza ngomgomo obalulekile wokwamukela ukuthi uzokwenza amaphutha, kodwa ukuthi okusemandleni akho akuyona into kuphela abantu abangayilindela, kodwa lokho kwanele. Uma wenza iphutha, yazi ukuthi wenza okusemandleni akho bese uyeka ukuhamba futhi uqhubeke ukwenza okusemandleni akho. Lokhu kungase kuthathe umkhuba futhi kuyinjongo esiya kuyo njalo, kodwa kubalulekile ukukhumbula.
- Ziqaphelisise Ukuzinakekela Okudlulele: Esinye sezici ezicindezelayo kakhulu zokuba udokotela ukuthi awunaso isikhathi esanele sokunakekela izidingo zakho eziyisisekelo, futhi uma ungenjalo, ungase ucindezeleke futhi ungasebenzi kangcono emsebenzini . Uma ungakafiki kakade, udinga ukuba nesibindi ekuhlangabezaneni nezidingo zakho zomzimba: ukulala ngokwanele, ukuzivocavoca ngokwanele, ukudla okunempilo okwanele, nemisebenzi eyanele engakusiza ukuba uphathe ukucindezeleka. Ngenxa yokuthi lokhu kuyindlela yokuphila kahle, uma ufunda ukuthi ungakwazi kanjani ukubhekana nezithiyo ezikuvimbela ekuhlangabezaneni nezinhloso zakho zokuzinakekela, ungasebenzisa lolu lwazi ukusiza iziguli zakho ukuba zinqobe izithiyo ezima endleleni yokusekela impilo yabo imisebenzi kanye. Ngamanye amazwi, ukugxila ekuziphatheni nasekulawuleni ukucindezeleka kungakusiza ukuba uhlangane nezinselele iziguli zakho ezibhekana nazo futhi ufunde ukunqoba kwazo ukuze ukwazi kangcono ukusiza iziguli zakho ukuba zenze okufanayo.
- Hlaziya Ukuzindla-Kunoma yikuphi Ifomu: Kunezinhlobo eziningi eziphumelelayo zokuzindla, futhi bonke bayasiza ngokuphathwa kokucindezeleka. Into ebalulekile okumele uyikhumbule ukuthi uhlobo oluhle lokuzindla luhlobo oluzobe lukhululekile ukwenza njalo. Uma ungakacabangi kakade, lokhu kuwumkhuba ongakusiza ukuba ungene ekucindezelekeni okukuzungezile uma udinga-into ebalulekile odokotela. Kungakusiza futhi ukwakha ukuqina kokucindezeleka. Ungazama umthandazo wansuku zonke, umkhuba wokubhala we-gratitude, ukuzindla ngomusa wothando, noma ukuzindla lokugeza ekupheleni kosuku, futhi bonke bazosiza uma nje ujwayele ukwenza njalo.
- Yenza Izinto Ezintathu Ukuphakamisa Umoya Wakho Nsuku Zonke: Ukucwaninga ngokuqina nokusebenza kwengqondo okuhle kuye kwathola ukuthi ukuphakamisa imizwa yakho kungakwandisa umbono wakho futhi kukusize ukwakha ukuzinza ngezindlela eziningi. Mhlawumbe ingxenye engcono kakhulu yalezi zithole ukuthi ukwenza okuthile okulula njengokuthola i-ayisikhilimu noma ukubhala encwadini yakho yokubonga-izinto ezikubeka esimweni esihle-kungaletha izinzuzo ezihlala njalo endleleni yokuzinza. Funda ukuthi lokhu kusebenza kanjani futhi kube yingxenye elula futhi emnandi yendlela yakho yansuku zonke.
Izwi elivela
Ukuqaphela ukucindezeleka empilweni yakho nokudala uhlelo olusebenzayo lokuyilawula kungakusiza ukuguqula isipiliyoni sakho sokucindezeleka, ikakhulukazi uma udokotela. Odokotela bathola amazinga aphezulu okucindezeleka futhi bangase babe nezinsiza ezimbalwa zokusekela ezikhona. Yingakho ukuzindla, ukusekelwa komphakathi, kanye nezinye izici zokuphathwa kokucindezeleka kubaluleke kakhulu odokotela.
Qaphela: Izinguquko eziningi zenqubomgomo zingenziwa futhi zenziwe ukunciphisa ukucindezeleka nokukhulisa ukuzimisela komuntu odokotela. Kodwa-ke, lesi sihloko ngokuyinhloko sihlose lokho odokotela ngokwabo abangakwenza ekuphathweni kokucindezeleka nokulinganisela komuntu siqu, nalokho esingakwenza sonke uma sithola emisebenzini ecindezelayo nezimo zokuphila.
> Imithombo:
> Jones JW, uBarge BN, Steffy BD, Fay LM, Kunz LK, et al. Ukucindezeleka nokuhlukumeza ngokwezokwelapha: Ukuhlolwa kokungabikho komphakathi nokungenelela. J Applied Psychol. 1988; 4: 727-735.
> Amapaki, T. (2017). "Bika imbula > ubunzima > bokushisa ngokukhethekile." AMA.
> Vassar, L. (2016). "Ukushisa odokotela kuqhathanisa kanjani > jikelele > abantu abasebenzayo." AMA.
> Wong, J. (2008). Odokotela Nokucindezeleka. "I-Bulletin yezokwelapha, uMqulu 13 (6).