-Delile
- Kuyini ukutubeka?
- Ukwamukela amasu okuzinakekela ukuze ulwe nokutubeka
- Ukutubeka nokudangala
- Ukutubeka emshadweni
Eminyakeni eminingana edlule, ngenxa yokuthi abaningi emkhakheni wami babeshiya umsebenzi abawuqeqeshela futhi bawunakekela ngokujulile, ngaqala iminyaka eyisithupha yocwaningo ngezimbangela zokutubeka nokuthi kungalungiswa kanjani futhi kuncishiswe. Lokhu kwakubalulekile kimi ngoba ukutubeka yiko okwenza abaningi banikela ukuze bashiye umsebenzi abawuthanda kangaka.
Kuyini ukutubeka?
Ukutubeka kungachazwa kangcono njengesimo sokugcwala ngokweqile, esiqondakalayo emphakathini wethu osheshayo, wama-24/7, onentambo, ofunayo, noshintsha njalo emphakathini. Ikhula ngoba kulindelwe okukhulu kokukodwa - njalo njalo kuze kuzwakale kungenakwenzeka nhlobo ukwazi ukuthi ungaqala kuphi.
Izimpawu zokutubeka ukuhoxa; ukungazikhathaleli wena; ukulahlekelwa umuzwa wokufeza okuthile; imizwa eminingi imelene nawe; isifiso sokuzelapha ngemithi, utshwala, noma inhlanganisela; futhi ekugcineni kuqedwe ngokuphelele.
Ukwamukela amasu okuzinakekela ukuze ulwe nokutubeka
Ngempela awukwazi ukulawula izinselele eziphonswa yizo kuwe, kepha ungalawula indlela okhetha ukusabela ngayo kulezo zinselelo. Ukwamukela amasu okuzinakekela kukuhlomisela ukuqina nokuzola kokuphendula futhi ungaphenduli kubacindezeli bempilo.
Elinye lamasu wokuzinakekela asebenzayo wokutubeka ukunakekela umzimba nengqondo yakho ukukusiza wakhe ukuqina nokulwa nezingcindezi ezivamile empilweni.
Imisebenzi yokuzinakekela njengokuthatha ukudla okunomsoco, ukuzivocavoca umzimba njalo nokuzindla kungasiza kakhulu ekuzisizeni komshado, ukunqoba ukushiswa umshado, nokuqinisekisa umshado ojabulisayo ongenayo i-burnout syndrome. Ukutubeka emshadweni yisimo esibuhlungu lapho izithandani zithola ukukhathala ngokwengqondo, ngokomzimba nangokomzwelo.
Ukusetshenziswa ngokucophelela kwamathiphu okweluleka imishado ozisiza kuzosiza bobabili abalingani ukuba balwe nokutubeka emshadweni futhi bakhe impilo ephilile engqondweni futhi.
Ukutubeka nokudangala
Ngenkathi ukutubeka kungadidaniswa nokudangala, futhi zombili lezi zimo zenza umuntu azizwe sengathi ifu elimnyama ligcwele konke, ukucindezeleka kuvame ukuvela ekulahlekelweni okubuhlungu (njengokufa, isehlukaniso, ushintsho lomsebenzi ongafuneki), kanye nokukhaphela, ukuzwana, nokuphikelela izingxabano zobudlelwano - noma kuvela izizathu ezingacaci. Ngokutubeka, isigebengu sihlala sigcwele ngokweqile. Ucwaningo lwami lubonise ukuthi amasu wokuzinakekela akhethwe ngokucophelela asuselwa ebufakazini ezimpilweni zomuntu, zomuntu, zenhlalo, nezomsebenzi (lapho ukutubeka kwenzeka khona nokuhlangana khona) kuzohlala kunciphisa futhi kukuvimbele.
Ukutubeka emshadweni
Kuyathakazelisa ukuthi ngemuva kokuthi ucwaningo lwami luphothulwe futhi kwabelwana ngalo encwadini eshicilelwe ethi, “Burnout and Self-Care in Social Work: A Guidebook for Students and those in Mental Health and Related Professions,” Ngaqala ukubona ngokucacile ukuthi umsebenzi wami wokukhathala phakathi kwengqondo ochwepheshe bezempilo nabo bafake izicelo ebuhlungwini nasekuqedeni kwezimpilo zabantu abashadile. Izizathu zokuyibangela zazifana, futhi amasu wokuzinakekela aqokiwe ngokucophelela ahlanganiswe nempilo yansuku zonke nawo ayinciphisa futhi ayivimba.
Kubalulekile ukuthi uqaphele ukuthi noma izinkinga zomshado zingaholela ekucindezelekeni, kepha ukukhathala akuveli ezinkingeni zomshado, kodwa kuba ngokweqile. (Okuyinhloko kulokhu uma umuntu enza imisebenzi eminingi kakhulu nezibopho ukugwema ukubhekana nezinkinga zomshado.) Nokho, ukutubeka, kungadala futhi kubangele ubunzima emshadweni. Izibonelo ezilandelayo zichaza izizathu ezizwakalayo zokutubeka emshadweni nezindlela zokuzikhulula ezingozini nasekuqothulweni kwazo ngosizo lwamasu okuzinakekela.
USylvan noMarian: Uxhumane no-24/7 kumqashi onzima futhi onobugovu
USylvan noMarian base beneminyaka engamashumi amathathu ubudala. Beshade iminyaka eyishumi nambili, babenezingane ezimbili, eneminyaka engu-10 no-8 ngamunye futhi babesebenza ngaphandle kwekhaya.USylvan wayephethe inkampani yamaloli; umqashi wakhe wafuna ukutholakala njalo nomsebenzi ongapheli. UMarian wafundisa ibanga lesine. "Ngamunye wethu unezibopho eziningi kangaka, akanasikhathi sokuphumula, futhi akanasikhathi esisezingeni ndawonye," uMarian wangitshela lapho siqokwa okokuqala. Amazwi omyeni wakhe nawo ayatshela, futhi abikezela ukuthi: “Sihlala sikhathele futhi kuthi lapho sinezikhathi ezimbalwa sindawonye, siyalandelana, kunanini ngaphambili.
Kubukeka sengathi asisengabangani eqenjini elilodwa. ” “Bese kuba khona lo obambe iqhaza emshadweni wethu,” kusho uMarian, ebamba ifoni yakhe. Ihlala ikhona njalo, futhi uSyvan usaba ukungakuphenduli ukungena kwomphathi wakhe njalo empilweni nesikhathi somndeni wethu. USylvan uvume leli qiniso, echaza, “Angikwazi ukukhishwa.”
Nakhu ukuphela kokudinwa ezimpilweni zalo mbhangqwana kwaphela: USylvan wayengumsebenzi onekhono, ekhokhelwa kanzima futhi wasizakala. Wayengeke angene esikhundleni kalula, futhi nasemakethe enzima yomsebenzi amakhono akhe nokuziphatha kwakhe kwamenza waqashwa kakhulu. Wakha ukuzethemba ukutshela umphathi wakhe ukuthi udinga umsizi ozotholakala ukuze asuse izingcindezi kuye nokuthi ngaphandle kokuthi izingcingo kusihlwa nangezimpelasonto bezingezimo eziphuthumayo, kuzofanele balinde kuze kube ngakusasa noma ukuphela kwempelasonto.
Icebo lokuzinakekela lisebenze ngenxa yokwethenjwa okusha kukaSyvan nokuthola umqashi wakhe ukuthi wayengeke angene esikhundleni kalula. Futhi, lo mbhangqwana wazithembisa omunye nomunye ingxenye entsha yempilo yabo ndawonye - "ubusuku bosuku" obujwayelekile, isidingo empilweni yasemshadweni futhi njengengxenye ebalulekile emkhakheni wabo wezindlela zokuzinakekela.
UStacey noDave: Inani lokukhathala kobubele
UStacey wayengudokotela owayesebenza esikhungweni somdlavuza wezingane, kanti uDave wayengumcwaningi mabhuku. Babeneminyaka engamashumi amabili, besanda kushada, futhi babenethemba lokuqala umndeni eminyakeni embalwa ezayo. UStacey wayebuyela ekhaya phakathi nesonto lakhe lokusebenza bese ehoxa kumyeni wakhe, ephendukela ezingilazini eziningana zewayini kuze kufike ubuthongo.
Ukusebenza kwethu ndawonye kwagxila ekukhonjweni kukaStacey ngokweqile nemindeni ahlangana nayo, izingane aziphatha, nobunzima bazo. Kwakudingeka ukuthi ashiye ukutubeka ngemuva ukuze abe namandla okuqhubeka nomsebenzi wakhe.
Njengomphumela wokwamukela amasu okuzinakekela, wabona ukubaluleka kokubeka imingcele. Kwakudingeka afunde ubuciko bokufeza imibono evuthiwe nemingcele. Kwakudingeka ukuthi abone ukuthi yize enakekela kakhulu iziguli zakhe nemindeni yazo, yena nalabo ayesebenza nabo babengaxhumekile. Babengabantu abahlukene.
Kwakudingeka futhi ukuthi uStacey abheke umsebenzi wakhe awukhethile ngenye indlela entsha: Yize wayekhethe inkambu lapho abona khona ukuhlupheka okungapheli, futhi kwakuyinkambu eyanikeza ithemba elikhulu.
Ngokusebenzisa amasu okuzinakekela kanye nemibono yokuzinakekela, uStacey wafunda ukuthi imibono yalabo ayesebenza nabo futhi wenza konke okusemandleni akhe ukusiza usuku lonke kwakudingeka ashiywe esibhedlela aze abuye. Ngaphandle kwaleli khono, nokuzimisela ukusebenzisa amasu okuzinakekela, ukutubeka kungamenza angakwazi ukuzisiza njengodokotela, inkosikazi nomama wesikhathi esizayo.
UDolly noSteve: Umthelela wokuhlukumezeka
UDolly wayehlala ekhaya enamawele, umfana nentombazane eneminyaka engu-8. USteve, usokhemisi, wazama konke okusemandleni ukusiza umkakhe ukuba abhekane nokwesaba kwakhe okukhulu, kodwa yonke imizamo yakhe yehluleka. Ukushada uneminyaka engama-20, amaqiniso okufa njalo ngenxa yodlame olugcwele emphakathini wethu ashiye uDolly enemizwa eqhubekayo yokungabi nalusizo nokwesaba. "Nginomuzwa wokuthi lolu dlame empeleni lwenzeka kimi, umyeni wami, izingane zami," ungitshele ekhala futhi eqhaqhazela emhlanganweni wethu wokuqala. Yize ngazi ekhanda lami, akunjalo, ngizwa enhliziyweni yami ukuthi kunjalo. ”
Ukuqonda okwengeziwe ngempilo kaDolly noSteve kukhombisile ukuthi ukongela ikusasa kusho ukuthi lo mndeni awukaze uthathe iholide phakathi nawo wonke umshado wabo. Le patheni ishintshile. Manje, kuneholide lamaviki amabili olwandle njalo ehlobo eholidei elinengqondo futhi eliqondiswe emndenini. Futhi, njalo ebusika, ngesikhathi sekhefu lesikole, umndeni ushayela edolobheni elisha abalihlola ndawonye. Lesi sikhathi sokuzinakekela esezingeni eliphakeme sikunciphisile ukukhathala kukaDolly futhi samnikeza umbono onengqondo namakhono okubhekana nakho.
UCynthie noScott: Ukufaka izibopho nemisebenzi yokugwema ukubhekana namaqiniso omshado
Ngenkathi uCynthie eyisitshudeni eyunivesithi ehlonishwayo eNgilandi, wahlangana noScott, owayemuhle, ebukekayo, futhi esezophuma ngaphandle, okuyinto akwenza kamuva. Engalokothi azethembele ebufazini bakhe, uCynthie wayejabule kakhulu ngokuthi indoda enhle kangaka imfisa. Lapho uScott ehlongoza ukuthi uCynthie amukelwe, yize kwakukhona ukungabaza ngohlobo lomyeni nobaba uScott. Ukwazi ukuthi abazali bakhe abangawuvumeli lo mshado, uCynthie noScott bavotela, futhi ngemuva nje kwalokho laba beza eMelika ukuzoqala impilo yabo yomshado. Ngokushesha uCynthie wathola ukuthi ukungabaza kwakhe kwakufanele kunikezwe isisindo esikhulu kakhulu.
Ngenkathi esebenza kanzima ukuthuthukisa umsebenzi wakhe wokumaketha, uScott wayejabule ngokuhlala engasebenzi futhi evulekele obunye ubudlelwano bezocansi. Ukwesaba okukhulu kukaCynthie ukuthi ukushiya uScott kuzomlahlekisela empilweni enesizungu, eyedwa. Ukubalekela lokhu kwesaba nokukhula okuthuthukayo nokuthukwa ebudlelwaneni bakhe nomyeni wakhe, uCynthie uthathe izibopho zobungcweti ezengeziwe.
Ukuthatha imithwalo yemfanelo ethe xaxa enkundleni yezobuchwepheshe kube ngenye yezindlela ezisebenza kahle kakhulu zokuzinakekela.
Waze waqala olunye uhlelo lwe-master degree kwezomnotho. Ezinyangeni ezimbalwa lesi sinqumo sesifikile, uCynthie wadluliselwa kimi ukuze ngilashwe. Ngemuva kokusebenza kanzima ukuqonda nokubhekana nokuntula kwakhe ukuzethemba nokuzethemba, uCynthie wacela uScott ukuthi amjoyine ekwelashweni. Wenqaba, walulaza imizamo yakhe yokubhekana nezinkinga zabo ezazisobala. UCynthie wabona ngemuva kwezinyanga eziyisithupha zokwelashwa ukuthi ubekade efihla amaqiniso okuthi ubephila kanjani. Wayazi ukuthi ukuzinakekela okungcono kakhulu angakunikeza yena isehlukaniso, futhi walandela enye yezindlela ezibaluleke kakhulu zokuzinakekela.