Kuthetsa kupanikizika pantchito

Pafupifupi aliyense amakhala ndi nkhawa pantchito nthawi zina, ngakhale mukukonda ntchito yanu. Mutha kukhala ndi nkhawa nthawi yayitali, ogwira nawo ntchito, nthawi yofikira, kapena kuchotsedwa ntchito. Kupsinjika kwina kumalimbikitsa ndipo kungakuthandizeni kukwaniritsa. Koma kupanikizika pantchito kukakhala kosalekeza, kumatha kudzetsa matenda. Kupeza njira zothanirana ndi nkhawa kungakuthandizeni kukhala ndi thanzi labwino ndikukhala bwino.

Ngakhale zomwe zimapangitsa kuti munthu azikhala wopanikizika pantchito ndizosiyana ndi munthu aliyense, pali zina zomwe zimayambitsa kupsinjika pantchito. Izi zikuphatikiza:

• Ntchito. Izi zingaphatikizepo kugwira ntchito maola ambiri, kupuma pang'ono, kapena kugwira ntchito yolemetsa kwambiri.
• Maudindo antchito. Zimatha kubweretsa kupsyinjika ngati mulibe gawo lomveka bwino pantchito, muli ndi maudindo ambiri, kapena muyenera kuyankha kwa anthu angapo.
• Zochitika pa Yobu. Ntchito yovuta kapena yoopsa imatha kukhala yopanikiza. Momwemonso mutha kugwira ntchito yomwe imakuwonongerani phokoso lalikulu, kuipitsa, kapena mankhwala owopsa.
• Kuwongolera. Mutha kukhala ndi nkhawa ngati oyang'anira saloleza ogwira nawo ntchito kupanga zisankho, kusowa dongosolo, kapena kukhala ndi mfundo zomwe sizosangalatsa mabanja.
• Nkhani ndi ena. Mavuto omwe mumakumana nawo ndi abwana anu kapena omwe mumagwira nawo ntchito ndi omwe amachititsa nkhawa.
• Kuopa tsogolo lanu. Mutha kukhala ndi nkhawa ngati mukuda nkhawa kuti mudzachotsedwa ntchito kapena simukupita patsogolo pantchito.

Monga kupsinjika kwamtundu uliwonse, kupsinjika kwa ntchito komwe kumakhalapobe kwanthawi yayitali kungakhudze thanzi lanu. Kupsinjika kwa Yobu kumatha kukulitsa chiopsezo cha matenda monga:

• Mavuto amtima
• Ululu wammbuyo
• Matenda okhumudwa ndi kutopa
• Zovulala kuntchito
• Mavuto amthupi

Kupsinjika kwa ntchito kumatha kubweretsanso mavuto kunyumba ndi madera ena a moyo wanu, kukulitsa kupsinjika kwanu.

Kupsinjika kwa ntchito kumatha kukhala vuto kwa inu ngati muli ndi izi:

• Mutu pafupipafupi
• Kukhumudwa m'mimba
• Kuvuta kugona
• Mavuto muubwenzi wanu
• Kumva kukhala wosasangalala pantchito yanu
• Kukwiya nthawi zambiri kapena kupsa mtima msanga

Simuyenera kuchita kuti kupsinjika kwa ntchito kukuwonongereni thanzi lanu. Pali njira zambiri zomwe mungaphunzirire kuthana ndi nkhawa zakuntchito.

• Pumulani pang'ono. Ngati mukumva kupsinjika kapena kukwiya kuntchito, pumulani. Ngakhale kupumula kwakanthawi kumathandizanso kutsitsimutsa malingaliro anu. Yendani pang'ono kapena mukhale ndi chotupitsa chopatsa thanzi. Ngati simungathe kuchoka kuntchito kwanu, tsekani maso anu kwakanthawi ndikupuma mwamphamvu.
• Pangani kufotokozera ntchito. Kupanga malongosoledwe antchito kapena kuwunikiranso zachikale kumatha kukuthandizani kuti muzimvetsetsa zomwe zikuyembekezeredwa kwa inu ndikukupatsani chidziwitso.
• Khalani ndi zolinga zotheka. Osalandira ntchito yambiri kuposa momwe mungakwaniritsire. Gwirani ntchito ndi abwana anu ndi anzanu akuntchito kuti mukwaniritse zoyembekezera zomwe zingachitike. Zitha kuthandizira kuti muzitsatira zomwe mumachita tsiku lililonse. Gawani izi ndi manejala wanu kuti muthandize kukhazikitsa zoyembekezera.
• Sinthani ukadaulo. Mafoni am'manja ndi imelo zitha kupangitsa kuti zikhale zovuta kuthana ndi ntchito. Dziikireni malire, monga kuzimitsa zida zanu nthawi yamadzulo kapena nthawi inayake usiku uliwonse.
• Imani chilili. Ngati malo anu ogwira ntchito ndi owopsa kapena osasangalatsa, gwirani ntchito ndi abwana anu, oyang'anira, kapena mabungwe ogwira nawo ntchito kuti athane ndi vutoli. Ngati izi sizikugwira ntchito, mutha kufotokozera malo osagwira ntchito ku Occupational Safety and Health Administration (OSHA).
• Khalani wadongosolo. Yambani tsiku lililonse ndikupanga mndandanda wazomwe muyenera kuchita. Voterani ntchitozo mwakufunika kwake ndipo pendani pamndandanda.
• Chitani zinthu zomwe mumakonda. Pezani nthawi mu sabata yanu yochitira zinthu zomwe mumakonda, kaya ndi kuchita masewera olimbitsa thupi, kuchita zosangalatsa, kapena kuwonera kanema.
• Gwiritsani ntchito nthawi yanu yopuma. Kupita kutchuthi pafupipafupi kapena kupumula. Ngakhale kumapeto kwa sabata lalitali kumatha kukupatsani malingaliro.
• Lankhulani ndi phungu. Makampani ambiri amapereka mapulogalamu othandizira anzawo (EAPs) kuti athandizire pakagwiridwe ka ntchito. Kudzera mwa EAP, mutha kukumana ndi mlangizi yemwe angakuthandizeni kupeza njira zothanirana ndi kupsinjika kwanu. Ngati kampani yanu ilibe EAP, mutha kufunsa aphungu nokha. Dongosolo lanu la inshuwaransi litha kubweza mtengo wamaulendo awa.
• Phunzirani njira zina zothanirana ndi kupsinjika. Pali njira zina zambiri zothanirana ndi kupsinjika, kuphatikizapo kuchita masewera olimbitsa thupi pafupipafupi komanso kugwiritsa ntchito njira zopumira.

Tsamba la American Psychological Association. Kulimbana ndi nkhawa kuntchito. www.apa.org/helpcenter/work-stress.aspx. Idasinthidwa pa Okutobala 14, 2018. Idapezeka pa Novembala 2, 2020.

Tsamba la American Psychological Association. Kupsinjika pantchito. www.apa.org/helpcenter/workplace-stress.aspx. Idasinthidwa pa Seputembara 10, 2020. Idapezeka Novembala 2, 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. National Institute for Occupational Safety and Health (NIOSH). Kupanikizika ... pantchito. www.cdc.gov/niosh/docs/99-101. Idasinthidwa pa Juni 6, 2014. Idapezeka pa Novembala 2, 2020.

• Kupsinjika