Kutheni ukudinwa kufuneka kuthatyathwe ngokungathí sina

Umxholo

• Yintoni Ukudinwa?
• Ngaba Yindinisa — Okanye Luxinezeleko Nje?
• Uxela njani xa ukudinwa kujika kube kukudakumba
• Indlela Yokukuthintela Ukudinwa Ngokugqithiseleyo
• Uphengululo lwe

Ukuba awukhange ukrokre amagama athi, "Ndidinwe kakhulu," mva, kulungile, unethamsanqa. Ibe sisikhalazo esiqhelekileyo phantse ukuba siyi # lebhulen. Kodwa yintoni 'ukudinwa' ngokwenene? Wazi njani ukuba unayo, okanye ukuba ukugaya kwemihla ngemihla kufikelela kuwe (aka, akukho nto iR & R incinci ayinakulungisa)? Kwaye uyazi njani ukuba uxinzelelo olupheleleyo luhlupheka ngenxa yakho?

Apha, inkcazo yobudlelwane phakathi koxinzelelo, ukudinwa, kunye noxinzelelo.

Yintoni Ukudinwa?

URob Dobrenski uthi: “Abantu bayathanda ukusebenzisa igama elithi ‘ukudinwa’ ngokukhululekileyo, kodwa ukudinwa kokwenyani yingxaki enkulu, etshintsha ubomi bakho kuba oko kuthetha ukuba awusakwazi ukuwenza kakuhle umsebenzi wakho okanye awufumani lonwabo kuyo,” utsho uRob Dobrenski. , Ph.D, isazi ngengqondo saseNew York esigxile kwiimo zengqondo kunye neemeko zokuxhalaba.

Iingcali azikhange zichaze inkcazo ecacileyo yokudinwa okwangoku, kodwa ichazwa ngokubanzi njengemeko yokudinwa ngokweemvakalelo, ngokwasemzimbeni nangokomzimba okubangelwa luxinzelelo olugqithisileyo nolunxulumene nomsebenzi. Ukongeza emsebenzini wakho ukuba ungonelanga ngokwentelekiso okanye ulungelelwano lomsebenzi wobomi bakho ungabikho, ukudinwa kungabakho ngenxa yokusilela kwempumelelo, inkqubela phambili, okanye ukukhula emsebenzini, utshilo uDobrenski.

Kwaye ngelixa umbono uvela okokuqala kwii-1970s, kusaxoxwa ngazo kwaye awukabekwa njengohlobo olwahlukileyo kwibhayibhile yeziphazamiso ezisemthethweni,Unyango woNyango kunye neNgcaciso yeNcwadi yeNgxaki yeNgqondo (DSM).

Ngaba Yindinisa — Okanye Luxinezeleko Nje?

Nangona ukudinwa kusenokuba sisiphelo soxinzelelo oluninzi, akufani noxinzelelo oluninzi, ngokutsho kweHelpguide.org, iqabane leHarvard Health Publications. Uxinezeleko lukwenza uzive ngathi iimvakalelo zakho zingaphaya kwamandla akho, kodwa ukudinwa ngokugqithiseleyo kubangela umphumo ochaseneyo: Usenokuziva "ungento yanto, ungenanjongo, kwaye ungakhathali."

Ukuba uziva ungxamisekile ukufumana uxanduva lomsebenzi kunye noxinzelelo phantsi kolawulo, mhlawumbi luxinzelelo. Ukuba uziva ungenakuzinceda, ungenathemba, kwaye ungenamandla? Kusenokwenzeka ukudinwa. Ngokuka-Dobrenski, nantsi indlela ekhawulezayo yokuxelela ukuba ungene kumhlaba otshisayo: Ukuba uhamba ngeholide evekini kwaye uzifumana uhlaziyekile xa ubuyela emsebenzini, awunakuphelelwa ngamandla. Ukuba ngaphakathi kweeyure okanye iintsuku uziva ngendlela efanayo? Yinto enokwenzeka kakhulu.

Uxela njani xa ukudinwa kujika kube kukudakumba

Ukuba ucinga inkcazo yesandi sokudinwa ngokufana noxinzelelo, awuwedwa. Yiyo kanye le nto uphononongo lwakutsha nje kwi Ijenali yaMazwe ngaMazwe yoLawulo loXinzelelo ifuna ukumisela. Into efunyenwe ngabaphandi yayimangalisa kakhulu: Kootitshala abangama-5,000, iipesenti ezingama-90 abathi abaphandi bachonge "batshisiwe" nabo badibana neendlela zokuxilonga zokudakumba. Kunyaka ophelileyo, uphononongo olupapashwe kwi-Ijenali yezeMpilo yezeMpilo (owokuqala ukuphakamisa uthelekiso lweempawu ezibhekiselele kwi-DSM phakathi kwabasebenzi abatshileyo kunye nezigulana ezidandathekileyo) ufumene ukudityaniswa okukhulu kweempawu, kubandakanywa ukutshintsha kokulala, ukudinwa, kunye ne-anhedonia-ukungakwazi ukufumana ulonwabo kwimisebenzi edla ngokufunyanwa iyonwabile.

Ngelixa iimpawu zoxinzelelo kunye nokudinwa zinokubonakala zifana, kusekho umahluko ophambili. Ukuba uphakama ngaphandle kweofisi xa usenza ezinye izinto, kusenokwenzeka ukutshiswa kunokuba uxinezeleke, utshilo uDavid Hellerstein, MD, uprofesa wezonyango lwezonyango kwiYunivesithi yaseColumbia kunye nombhali Philisa Ubuchopho Bakho: Indlela iNeuropsychiatry eNtsha enokukunceda ngayo ukuba usuke eBangcono uye kuLungile.Kukwakho nomgca owahlukileyo xa kufikwa kunyango: Umyalelo wokudinwa kakhulu usenokuba kukufumana umsebenzi omtsha, kodwa indawo entsha yeofisi okanye ithuba lomsebenzi elinika umdla lisenokungamncedi umntu odandathekileyo ukuba azive ngcono, utsho uGqr. Hellerstein.

Ukutshintsha ikhondo lengqesho kunokuvakala kumangalisa, kodwa ukubuyela kwimeko yokudinwa kufuna uhlobo oluthile lotshintsho kwindlela oziphethe ngayo-nokuba kungomsebenzi osele unawo, usuka kwinto engaphandle komsebenzi, okanye ulungelelwano lwababini, utshilo uDobrebski. Cinga ngale ndlela: "Ukuba awukwazi ukucinezela ibhentshi i-200 pounds, kufuneka ufumane umntu oza kukunceda uphakamise, okanye utshintshe ubungakanani bobunzima. Ukuba uqhubeka utyhala, kuba nzima ngakumbi ukuphakamisa loo bunzima. kuba izihlunu zakho zonakele, utshilo uDobrebski. Ukudinwa kuqhubeka ngendlela efanayo — kokukhona uya kuthintela ukujongana nayo, kokukhona iya iba mbi ngakumbi. Kwaye ukuba umntu akakwazi ukubaleka imeko yakhe okanye afumane ukukhululeka ngaphandle komsebenzi? Oku kunokubangela ukuba babe noxinzelelo olungapheliyo ekuhambeni kwexesha, utshilo uGqirha Hellerstein.

Indlela Yokukuthintela Ukudinwa Ngokugqithiseleyo

Kungenxa yokuba uqala ukuziva utyhafile ayithethi ukuba awunakukuthintela ukuthambeka okutyibilikayo. Olona nyango lusemagqabini lokudinwa kukuthintela, utshilo uGqirha Hellerstein. Oko kuthetha ukubeka phambili impilo yakho yeemvakalelo neyomzimba, nokuqhubeka nokukhangela ‘ulungelelwaniso lobomi bomsebenzi’ onzima. Apha, iingcebiso ezimbalwa zokulwa noxinzelelo lwemihla ngemihla olunokukhokelela ekudinweni:

• Ukuvuselela umdla wakho womsebenzi, kubalulekile ukuzibamba (ungabhidanisi nokuba ndlongondlongo), utsho uHellerstein. Oko kuthetha ukufumana iindlela zokujonga iiprojekthi ezintsha kunye nemisebenzi enomdla kakhulu kuwe. (Zama iindlela ezili-10 zokonwaba emsebenzini ngaphandle kokutshintsha kwemisebenzi)
• Nokuba awukhuthazanga ngokwasemoyeni okanye ngokwasengqondweni njengoko ufuna ukuba njalo, fumana into oyithandayo ngaphandle komsebenzi, utshilo uDobrenski.
• Ukudinwa ngokugqithiseleyo kuyosulela, ngoko ke zihlukanise noontanga abangalunganga kwaye ufumane iindlela zokukhuthazwa ngabasebenzi abakhuthazayo, ucebisa uGqr. Hellerstein. (Ngaba Unengxaki Yoxinzelelo Lwesibini?)
• Kwaye kunjalo, qiniseka ukubeka phambili ubuthongo, ukutya okunempilo, kunye nokuzilolonga, wongeza uHellerstein.

Uphengululo lwe