Ukusebenza ekhaya kunye noxinzelelo

Umxholo

• Ngaba ndidandathekile okanye ndibuhlungu?
• Ngaba ukusebenza ekhaya kubangela uxinzelelo?
• Inokongeza uxinzelelo kwabanye abantu
• Izinto ezi-5 ekufuneka uzenzile ukukhusela uxinzelelo ngelixa usebenza ekhaya
• 1. Fowunela umhlobo
• Bhala phantsi iinjongo zakho
• Ndingalufumana phi ulwazi oluthe kratya?
• Iinkqubo zokucamngca
• Uluhlu lweeNAMI zoNcedo
• Izixhobo zeADAA
• Yintoni uxinzelelo?
• Ungamelana njani
• Ukuthatha

Siphila kwixesha apho abaninzi bethu benza oko izizukulwana zangaphambili zazingenako: ukusebenza ekhaya.

Enkosi kwi-intanethi, uninzi lwethu luyakwazi (kwaye ngamanye amaxesha luyimfuneko) ukwenza imisebenzi yethu yosuku ukude, ekwabizwa ngokuba ngumnxeba. Kodwa ngaba kunokuba nzima kakhulu ukuba sikwazi ukujongana nayo? Ngaba uxinzelelo luyingozi kubasebenzi abakude?

Masiqwalasele ngakumbi iimpendulo zale mibuzo, kunye nento onokuyenza ukugcina impilo yakho yengqondo.

Ngaba ndidandathekile okanye ndibuhlungu?

Ukuba lusizi yinto eqhelekileyo ebomini. Inokuza ngenxa yendalo esingqongileyo.

Ukuba ufumene utshintsho olukhulu ebomini bakho, njengokuphela kobudlelwane, umzekelo, kusengqiqweni ukuba uzive ulusizi. Ngelixa usizi lunokuthi ekugqibeleni luguquke lube ludandatheko, kubalulekile ukuqonda ukuba uxinzelelo yimeko yempilo yengqondo.

Iziqendu zoxinzelelo olukhulu zihlala okungenani iiveki ezi-2 ngexesha. Nangona imeko elusizi yokusingqongileyo inokubangela, zinokubonakala ngathi aziveli ndawo.

Kwimeko apho imeko yakho iqala ukuphazamisa ubomi bakho bemihla ngemihla, unokuba noxinzelelo. Ingcali yezempilo yengqondo inokukunceda ufumane uxilongo oluchanekileyo kwaye uphonononge iindlela ezahlukeneyo zonyango.

Ngaba ukusebenza ekhaya kubangela uxinzelelo?

Malunga nokuba ukusebenza kude kukungunobangela othe ngqo woxinzelelo kubasebenzi, iziphumo zixubekile.

Inokongeza uxinzelelo kwabanye abantu

Ingxelo ka-2017 ye-European Foundation yoPhuculo lweMeko yokuPhila kunye nokuSebenza yacebisa ukuba iipesenti ezingama-41 zabasebenzi abakude baxele amanqanaba aphezulu oxinzelelo xa kuthelekiswa neepesenti ezingama-25 kuphela zabalingani babo abasebenza eofisini.

Uxinzelelo lwengqondo lunokuchaphazela uxinzelelo. Oko kuthethiweyo, akukho bungqina buncinci buqhagamshela ngokuthe ngqo umsebenzi okude nokudakumba.

Izinto ezi-5 ekufuneka uzenzile ukukhusela uxinzelelo ngelixa usebenza ekhaya

Okokuqala, vuma ukuba kunzima. Ukusebenza ekhaya kunokuba nzima. Inemiceli mngeni eyodwa kunye nezibonelelo phantsi kweemeko eziqhelekileyo, kungasathethwa ke ngamaxesha oxinzelelo olwahlukileyo njengobhubhane.

1. Fowunela umhlobo

Unokuba nomhlobo orekhodayo umyalezo malunga nosuku lwabo kwaye uluthumele ngendlela yakho. Nawe unokwenza okufanayo.

Thetha ngefowuni okanye ngencoko yelizwi kwi-Intanethi. Ukuva nje ilizwi lomhlobo okanye ilungu losapho kunokukunceda uzive uqhagamshelene ngakumbi kwaye unentlalontle, kwaye unokukhusela iimvakalelo zokwahlulwa.

Bhala phantsi iinjongo zakho

Ukudakumba kunokungena kwimveliso yakho, ngakumbi ukuba usebenza ekhaya. Ukuba noluhlu lweenjongo ezinokulinganiswa phambi kwakho kunokukunceda ube nomfanekiso-ngqondweni wento ofuna ukuyiphumeza.

Ndingalufumana phi ulwazi oluthe kratya?

Kukho intaphane yezixhobo ezikhoyo kubantu abaziva ngathi banokuba noxinzelelo, okanye abafuna nje ulwazi oluthe kratya kwimpilo yabo yengqondo kunye nokuba sempilweni kwabo.

Iinkqubo zokucamngca

Ukuba ufuna indlela yokuziqinisa kunye nomsebenzi wakho wasekhaya, iinkqubo zokucamngca zinokubonelela ngexesha elikhokelwayo lokuba usete kwakhona okanye wenze imikhwa emitsha.

I-Headspace sisixhobo esithandwayo sokucamngca. Inika amacandelo amafutshane kwilayibrari yasimahla yokulala kunye nokucamngca okusisiseko.

Ukucamngca kunokuchaphazela ngokuqinisekileyo imeko kunye neempawu zoxinzelelo kunye noxinzelelo.

Ukongeza kwiinkqubo zokucamngca, kukwakhona iiapps ezijolise kukhuthazo.

Uluhlu lweeNAMI zoNcedo

Umbutho weSizwe woManyano lweNgqondo (i-NAMI) e-United States unikezela ngolwazi olusa simahla, oluchanekileyo nolunolwazi malunga nokhathalelo lwempilo yengqondo. Banikezela ngokudluliselwa kwezixhobo.

Ukunxibelelana ne-NAMI, tsalela umnxeba ku-800-950-6264 okanye nge-imeyile [email protected].

Izixhobo zeADAA

Umbutho woxinzelelo kunye noxinzelelo eMelika (ADAA) ikwanazo nezixhobo ezininzi kwiwebhusayithi yazo, kunye nolwazi oluyinyani ngayo yonke into ukusuka kwiimpawu zoxinzelelo ukuya kuvavanywa ukugula kwengqondo. Banikezela ngewebhusayithi yabo kwiilwimi ezahlukeneyo.

Yintoni uxinzelelo?

Phantse umntu om-1 kwabali-15 uchaphazeleka kukudakumba kuwo nawuphi na unyaka, ngokwe-American Psychiatric Association (APA).

Ukudakumba yimeko eqhelekileyo kodwa enzima yempilo yengqondo enefuthe elibi kwindlela oziva ngayo, ocinga ngayo kunye nokwenza kwakho.

Abantu abanokudakumba banokuziva benosizi kunye nokungabikho komdla kwimisebenzi ababenayo ngaphambili. Ekugqibeleni, oku kunokuchaphazela amandla abo okusebenza. I-APA iqikelela ukuba umntu om-6 kwaba-6 uya kufumana uxinzelelo ngaxa lithile ebomini babo.

Ezinye zeempawu eziqhelekileyo zokudakumba zezi:

• ukulahleka kwamandla
• ukudakumba
• ingxaki yokulala okanye ukulala kakhulu
• utshintsho kumdla wokutya

Ukuxilongwa kuhlala kuza emva kokuba iimpawu ziqhubekile ubuncinci kwiiveki ezi-2.

Ungamelana njani

Unyango loxinzelelo kuluhlu lweendlela zonyango ukuya kunyango. Ityala ngalinye lahlukile.

Kwimeko apho unedepression, uya kufumana indibaniselwano yonyango olusebenzayo kunokuba ibe nye. Ingcali yezempilo yengqondo inokukunceda ufumane okona kusebenza kakuhle kuwe.

Ukuthatha

Ukuba nenketho yokusebenza ekhaya yinto eyonwabisayo kubantu abaninzi, kodwa kubalulekile ukuba ukhumbule ayisiyo wonke umntu.

Ngexesha, unokufumanisa ukuba usebenza bhetele xa ujikelezwe ngoogxa bakho kwimeko yentlalo. Kuxhomekeke kuwe ukuba yintoni esebenzela impilo yakho yengqondo.

Gcina ukhumbula ukuba kunolwazi oluncinci okanye akukho lwazi oludibanisa ngokuthe ngqo umsebenzi ekude kuphuhliso loxinzelelo.

Ingcali yezonyango inokukunceda ubone ukuba ingaba unengxaki yokudakumba okanye yoxinzelelo kwaye ufumane ukhathalelo oludingayo. Khumbula, ukufumana inkxaso kufanelekile: Abantu abaninzi abanesifo sokudakumba abafumana unyango bayaqhubeka nokuphila impilo esempilweni.