Ndisebenze ekhaya iminyaka emi-5-Nantsi indlela endihlala ngayo ndinemveliso kwaye ndinqande ixhala

Umxholo

• Gcina iNkqubo yakho yasekuseni
• Yiba nendawo yokusebenzela eMiselweyo
• Ziqhelise Ukuzinakekela Rhoqo Rhoqo — Kungekuphela Ngamaxesha oxinzelelo
• Ukuzivocavoca ukugcina iBrain Brain yakho ibukhali
• Gcina Ulindelo Lwakho Lusengqiqweni
• Ncokisela Iimfuno Zakho
• Uphengululo lwe

Kwabanye, ukusebenza ekhaya kuvakala ngathi liphupha: ukuthumela ii-imeyile usuka ebhedini yakho (ngaphandle kweebhulukhwe), "ukuhamba" ukusuka ebhedini yakho ukuya edesikeni yakho, ubaleka idrama yezopolitiko zaseofisini. Kodwa ubutsha bezi zinto zisebenza ukusuka ekhaya zinokuphela ngokukhawuleza. Ndiyazi kuba ndizibonele ngokwam.

Ndiqale ukusebenza ekhaya kwiinyanga nje ezintandathu emva kokuthweswa isidanga ekholejini ngo-2015. Ndenze intshukumo enkulu ndaya eBoston nendoda endandithandana nayo eyayivela eDes Moines, kwaye ngethamsanqa, abaqeshi bam bandivumela ukuba ndiqhubeke ndibasebenzele kude. Ndikhumbula abahlobo bendimonela ngobume bam be-WFH, kwaye bendiya kuba ndiyaxoka ukuba bendithi andicingi ukuba ndizakubetha i-jackpot.

Kodwa kwisithuba seeveki ezimbalwa zokurhweba ngobomi beetyhubhu ngetafile yam yasekhitshini, iimvakalelo zokuziva ndindodwa kunye nokucinywa kubekiwe. Xa ndijonga emva, ngoku ndiyasiqonda kanye ukuba kutheni oko kwenzekile.

Ukuqala, bendisondelelene nonxibelelwano lomntu, ngokwasemzimbeni okanye ngokweemvakalelo, de umyeni wam ngoku wabuya emsebenzini ngokuhlwa. Kwaye ekubeni ndandisebenza kwindawo yam, ndazama "ukucima" xa usuku lomsebenzi luphelile. Ngaphezulu koko, iintsuku zam zazingenasakhiwo, zibangela ukuba uqeqesho lwam luzinciphise. Ndayeka ukutya ngamaxesha amiselweyo, ndakufumanisa kunzima ukwenza umthambo rhoqo, yaye ndandingazi ukuba ndibeka njani imida phakathi komsebenzi nobomi bemihla ngemihla. Xa zidibene, ezi zinto zazibonakala zincinane zabangela ukuba ingqondo yam ibe buthathaka.

Into endingayaziyo ngelo xesha kukuba le yinyani kubasebenzi abaninzi abakude. Umzekelo: Uphando oluvela kwiYunivesithi yaseCornell lucebisa ukuba abasebenzi abakude banokuba semngciphekweni omkhulu wokuziva bebodwa kwaye bebodwa ngokomsebenzi xa kuthelekiswa noogxa babo abase-ofisini. Ngaphezu koko, ingxelo ka-2017 evela kuMbutho wabaSebenzi weHlabathi, ophonononge izifundo ezininzi kumgangatho wobomi bomsebenzi obuvela kumazwe ali-15, ibonisa ukuba abasebenzi be-WFH bathanda ukunika ingxelo yoxinzelelo oluphezulu kunye nengxaki yokulala kunabo basebenza nabo eofisini.

Ngoku, kunye noxinzelelo olongezelelweyo lwe-coronavirus (COVID-19) bhubhane-olukhokelele izigidi zabantu kwihlabathi liphela ukuba basebenze besuka ekhaya belungiselela ikamva elibonakalayo-ezi mvakalelo zokuxhalaba kunye nokuzahlula zinokuba mandundu kubasebenzi abakude, ngakumbi abo zintsha kwindlela yokuphila, utsho ugqirha wengqondo uRachel Wright, MA, LMFT

Ukusebenza ekhaya kuya kuba lutshintsho olukhulu ekuziphatheni, kwingcinga nakwiemvakalelo.

Ngapha koko, kunokuziva "kusoyikisa" ngokwayo ukuba into engaqinisekanga njengobhubhani oqhubekayo ibutshintshe ngokupheleleyo ubomi bakho bomsebenzi, uchaza uWright. Oku kuyinyani ngakumbi kwabo baqhele ukuya eofisini kwaye babone abantu yonke imihla, utshilo.

Kuza kubakho utshintsho olukhulu ekuziphatheni, kwiingcinga nakwiimvakalelo, "wongeza uWright. "Ekubeni sisodwa, kufuneka sifumanise ukuba singaludala njani unxibelelwano ngaphakathi kokuqhawuka kwethu ngokomzimba." (Idibeneyo: Awuyedwa-Kukho Ubhubhane Bokwenene)

Emva kokuchitha phantse iminyaka emihlanu njengomsebenzi okude-kunye nokujongana nexhala kunye nokwahluka okunokuza nokusebenza ekhaya-ndifumene iindlela ezintandathu ezilula ezenza wonke umahluko. Nantsi indlela yokubenza bakusebenzele.

Gcina iNkqubo yakho yasekuseni

Xa usebenza ekhaya, kuyakulinga ukuphuma ebhedini uye ngqo kwikhompyuter yakho, ii-PJs nazo zonke, ukuqala usuku lomsebenzi. Kodwa ukugcina isakhiwo, ngakumbi kusasa, kunokuhamba indlela ende ekuncedeni uzive uzolile, upholile, kwaye unemveliso, utsho uWright.

"Isiqhelo sikunceda uzive usemgangathweni," ucacisa. "Ukudala injongo kunye nokwakheka ngendlela eqhelekileyo kunokukunceda uzive usisiseko kwaye uncede ingqondo yakho imelane nazo zonke ezinye izinto ezingaziwayo."

Ke, xa ialam yakho iphuma, qala usuku lwakho ngendlela obuya kwenza ngayo ukuba ubuya kungena eofisini: Vuka ngexesha, uhlambe, kwaye unxibe. Akukho mntu uthi kufuneka unxibe isuti egadileyo okanye iblukhwe engonwabisiyo imini yonke — awudingi nokunxiba iijini ukuba awufuni. Endaweni yoko, zama ezinye iimpahla zokuphumla ezivunyiweyo ze-WFH ezipholileyo, kodwa azikwenzi uzive ngathi ubumdaka.

Yiba nendawo yokusebenzela eMiselweyo

Nokuba ligumbi elipheleleyo, indawo yokutyela yasekuseni ekhitshini lakho, okanye ikona kwigumbi lokuhlala, ukuba nendawo yokusebenzela echongiweyo ngundoqo. Oku kuyinyani ngakumbi ngoku kuba iindawo ezinjengeekofu kunye neelayibrari zivaliwe okwethutyana ngenxa yesibetho se-COVID-19, sishiya iindlela ezimbalwa zokutshintsha ukubonakala phakathi komsebenzi nexesha lokuphumla, utshilo uWright.

Ukwenza imveliso iphezulu kwindawo yakho yokusebenza, yenza useto olulinganisa izinto zeofisi eyiyo.Amanye amanqaku okuqala: Qiniseka ukuba unonxibelelwano olomeleleyo lwe-intanethi, ukukhanya kakuhle, isitulo esihle, kunye noludwe lwezixhobo ukuze ungachithi ixesha ukhangela izinto. (Nazi ezinye iindlela zokucwangcisa indawo yakho yokusebenza ukuze unyuse imveliso.)

Nje ukuba usuku lomsebenzi luphelile, shiya i-to-dos yakho kuloo ndawo ichongiweyo ukuze unqamle ngokwengqondo emsebenzini kwaye uphinde ugcwalise ngokufanelekileyo, utshilo uWright.

Ukuba ukwindawo encinci apho kunzima ukwahlula "umsebenzi" kunye "nekhaya," zama ukuziqhelanisa nemikhwa elula, yemihla ngemihla enokubonisa ukuqala nokuphela kosuku lwakho lomsebenzi. "Ngokomzekelo, khanyisa ikhandlela ngexesha lomsebenzi kwaye ulicime xa ugqibile," ucebisa uWright.

Ziqhelise Ukuzinakekela Rhoqo Rhoqo — Kungekuphela Ngamaxesha oxinzelelo

Kwingxelo ka-2019 yoLwazi loMsebenzi okude yinkampani yesoftware iBuffer, phantse i-2,500 yabasebenzi abakude kwihlabathi liphela babuzwa malunga nokunyuka nokwehla kokusebenza ekhaya. Ngelixa abaninzi bevakalisa izibonelelo zeshedyuli yabo eguquguqukayo, iipesenti ezingama-22 zabaphenduli bathi bayasokola ukukhupha iiplagi emva komsebenzi, iipesenti ezili-19 zathi ubulolo njengobunzima babo obukhulu, kwaye iipesenti ezisibhozo zathi zikufumanisa kunzima ukuhlala zikhuthazekile.

Ewe abantu banokulwa nezinto ezinje ngomsebenzi wobomi kunye nenkuthazo yezizathu ezininzi. Nokuba kunjalo, ukuzikhathalela (okanye ukunqongophala kwayo) kungadlala indima, ngakumbi kubasebenzi abakude, utshilo uCheri McDonald, Ph.D., LMFT, ingcali ngoxinzelelo olunzima kunye noxinzelelo lwasemva koxinzelelo (PTSD).

Cinga ngale ndlela: Kubantu abaninzi, ubomi be-9-5 bubonelela ngolwakhiwo lwemihla ngemihla. Ufika eofisini ngexesha elithile, wenze umsebenzi wakho wenziwe, kwaye xa sele uhamba, lixesha lakho lokuthobisa. Kodwa xa usebenza ekhaya, olo lwakhiwo luxhomekeke kuwe, utshilo uMcDonald. Ubukhulu becala ivuliwe wena ukwenza isigqibo sokuba ungangena nini, uvale iwashi, kwaye uziqhelanise nokuzinyamekela.

Ke, usenza njani isakhiwo esishiya igumbi lomsebenzi kwaye ukuzinyamekela? Okokuqala, khumbula ukuba ukuzinyamekela akuyiyo nje into oyenzayokuphela xa uziva uxinezelekile; ukuzikhathalela kuthetha ukuthatha isigqibo soku tyala imali ekuzinyamekeleni njengesiqhelo, ucacisa uMcDonald.

"Qala ngokukhetha into oyithandayo kuzo zonke iinkalo zokuzinyamekela," ucebisa uMcDonald. "Cwangcisa kwangaphambili ukuba yeyiphi eyona ndlela ilula yokuziva ulungile, ukondla, kwaye ukhathalelwe kwimeko yakho."

Unokwenza kuphela abanye njengoko uzenzela wena.

Umzekelo, ukuziqhelanisa nokucinga rhoqo-nokuba ngumthandazo nje wemizuzu emihlanu, ukuphefumla, okanye ukucamngca-kunokusebenza njengokuzikhathalela. Okanye mhlawumbi uziva uhlaziyekile emva kokuvuselela ingqondo yakho ngephazili yamagama ngexesha lesidlo sasemini. Mhlawumbi umnxeba wasekuseni okanye ukutshintshiselana ngetekisi nomntu omthandayo kukunceda ukuba ujongane nosuku ngenkuthazo. Nokuba uzikhathalele kangakanani, inqaku kukuzibonakalisa ngokwakho, hayi umsebenzi wakho kuphela, utshilo uMcDonald. “Unokwenza kuphela kwabanye njengokuba uzenzela wena,” utshilo.

Ukuzivocavoca ukugcina iBrain Brain yakho ibukhali

Enye yezona ndawo zibalulekileyo zokusebenzela ekhaya kukungasebenzi. Emva kwayo yonke loo nto, kulula ukuvumela umthambo uthathe isihlalo sangasemva xa uku-ntofontofo wekhaya lakho imini yonke. Ngapha koko, ukubeka phambili impilo yakho yomzimba kunzima ngakumbi ngoku ekubeni uninzi lweejims kunye nezitudiyo zokomelela komzimba zivaliwe okwexeshana. (Ngombulelo, aba baqeqeshi kunye nezitudiyo zibonelela ngeeklasi zokuzilolonga zasimahla kwi-coronavirus bhubhane.)

Akunjalo ukuba ufuna isikhumbuzo, kodwaiitoni Uphando lubonisa ukuba umthambo unceda ingqondo nomzimba wakho. Kwimicimbi yexeshana, ukuhambisa umzimba wakho kunokumpompa izihlunu zakho ngeoksijini eyongezelelweyo, yomeleze imiphunga yakho, kwaye ukhukule umzimba wakho ngeekhemikhali ezonyusa imood njenge-serotonin, dopamine, kunye norepinephrine. (Nabu ubungqina obungaphaya bokuba umthambo wonyusa amandla engqondo.)

Ukwenza inkqubo engaguquguqukiyo yokuzivocavoca kuseto lwakho olutsha lwe-WFH, khetha ixesha losuku lomthambo olulungele indlela ophila ngayo, ubuntu, kunye neshedyuli yomsebenzi-kwaye unamathele kuyo, utsho uMcDonald. Ngamanye amagama: "Ukuba awunguye umntu wakusasa, ungazami ukusebenza ngo-6 kusasa," utshilo.

Ikwanceda ukutshintsha imithambo yakho amaxesha ngamaxesha. Njengoko Ubume kuxelwe ngaphambili, ukutshintsha rhoqo ukusebenza kwakho akugcini nje ukugcina umzimba wakho uqikelela (kunye nokuqhubela phambili), kunokukunceda ukuba uphephe ukwenzakala. Ungazigungqisa izinto kwindlela yakho yesiqhelo yonke imihla, rhoqo emva kweentsuku ezintathu, okanye kwiveki nje ezimbalwa — nantoni na ekusebenzelayo. (Ufuna uncedo ekufumaneni iindlela ezintsha? Nasi isikhokelo sakho esibanzi sokusebenza ekhaya.)

Gcina Ulindelo Lwakho Lusengqiqweni

Ewe kuya kubakho iintsuku zokuba uvelise i-AF ngelixa usebenza ekhaya. Kodwa kuya kubakho iintsuku apho nokuba ukuhamba kwe-12-foot ukusuka kwi-sofa ukuya kwidesika kubonakala kungenakwenzeka.

Ngeentsuku ezinjalo, kulula ukuba ungoyiswa ziimvakalelo zokungaphumeleli. Yiyo loo nto kubalulekile ukuba uzibekele ulindelo oluyinyani, ngakumbi ukuba ukusebenza ekhaya kuyinto entsha kuwe, uyacacisa uWright.

Kodwa "ulindelo oluyinyani" lukhangeleka njani? "Yenza uhlobo oluthile lokuphendula [olusebenza] kwisitayile sobuntu bakho," ucebisa uMcDonald.

Umzekelo, ukuba uyazithanda izintlu, uMcDonald ucebisa ukuba enze uluhlu olunoluhlu lwemihla ngemihla olubandakanya yomibini imisebenzi kwaye ixesha lokuzinyamekela. Oku kudala uqeqesho, uyacacisa. Ubonisa usuku olulungiselelwe, kwaye uyazi ukuba usuku lwakho luza kujongeka kanjani ukuze ungazibeki ngaphezulu kokuzixakekisa.

Ukuba uluhlu aluyonto yakho kwaye uhlala uyila ngakumbi, uMcDonald ucebisa ukuba ucinge ngeenjongo zemihla ngemihla kunye nokujonga ngengqondo iziphumo ezinqwenelekayo zale njongo. (Nantsi indlela yokusebenzisa ukubonwa ukufezekisa zonke * iinjongo zakho kulo nyaka.)

Naliphi na isicwangciso osikhethayo, khumbula ukuba ungoyena mntu ugxekayo, utshilo uMcDonald. Ke, naxa ungafikeleli kulindelo oluthile, ziphathe ngofefe, ngakumbi ngala maxesha angaqinisekanga, utsho uSanam Hafeez, Psy.D., unjingalwazi wezengqondo yezonyango kwiYunivesithi yaseColumbia.

"Ngethuba lokuqala kulo naliphi na ixesha lobomi bethu, asikho kwimeko ekhethekileyo kwindawo enye yelizwe (njengesaqhwithi)," ucacisa uHafeez. "Wonke umntu uhamba ngeengxaki ezifanayo ngexesha elinye. Kukho imfesane ehlangeneyo yokuba wonke umntu uziva ukuba kutheni izinto zihamba kancinci, kwaye ixesha elibekiweyo alinakufezekiswa ngexesha."

Ncokisela Iimfuno Zakho

Isakhono sokunxibelelana ngokucacileyo sisakhono esingenakuthelekiswa nanto — eso kufuneka abasebenzi bakude, ngakumbi, baphumelele. Ngokucacileyo, oku kuyinyani kwinqanaba lobuchwephesha: Xa uswele ixesha lokujongana ne-IRL kunye nabantu osebenza nabo, kulula ukukhathazeka malunga nokuba bacinga ntoni ngomsebenzi wakho kunye nendima yakho kwiqela. Ke, yenza inqaku lokujonga rhoqo nomphathi wakho kunye noogxa bakho ukuqinisekisa ukuba nonke kwiphepha elinye, utsho uWright. Yindlela elula yokubeka ingqondo yakho ikhululekile malunga noxinzelelo olunxulumene nomsebenzi. (Idibeneyo: 7 Amacandelo angaphantsi koxinzelelo-angaphantsi okujongana noxinzelelo kwiJob)

Unxibelelwano kwinqanaba lomntu lubaluleke ngokufanayo xa usebenza ekhaya. Ukuba useto lwakho olukude uziva ulilolo kwaye unexhala, ukuvula ngezo mvakalelo neqabane lakho, usapho, kunye/okanye nabahlobo kunokuba luncedo kakhulu, uyacacisa uWright.

“Unxibelelwano lungundoqo, ixesha,” utshilo uWright. Ukucwangcisa iincoko zevidiyo okanye ukufowunela ubuncinci umhlobo omnye kunye / okanye ilungu losapho ngosuku kuya kukunceda ugcine olunye ubudlelwane ngelixa uhlala neqabane lakho kunye / okanye abantu ohlala nabo. Ukuqinisekisa ukuba uneminxeba emi-1-2, ubuncinci , ngemini nabanye abantu iluncedo kwimpilo yakho yengqondo kunye nokuba sempilweni kunye nonxibelelwano. "

Oko kwathiwa, ukwabelana ngeemvakalelo ezisondeleyo ngamanye amaxesha kulula ukuthetha kunokukwenza. Ukuba unengxaki yokudakumba okanye uxinzelelo, umzekelo, usenokungazi ukuba uqale ngaphi okanye wenzeni ukuze uzive ungcono. Usenokungafuni nokuvula usapho okanye abahlobo ngezi zinto.

Ukuba kunjalo, khumbula ukuba azikho kuphela ii-hotline zempilo yengqondo onokuthi ufowunele okanye ubhale ngazo nangaliphi na ixesha kodwa kunye neendlela zonyango onokuzikhetha onokuzama ngazo. Kuba usenokungakwazi ukuya kubona ugqirha wezempilo yengqondo ngexesha lobhubhani we-COVID-19, i-telehealth okanye i-telemedicine nayo ilukhetho. (Ukuba awunayo, nantsi indlela yokufumana eyona therapist ilungileyo kuwe.)

Uphengululo lwe