Ndagwira Ntchito Kunyumba Kwa Zaka 5—Umu ndi Mmene Ndingakhalire Wogwira Ntchito Komanso Kuthetsa Nkhawa

Zamkati

• Sungani Zomwe Mumachita m'mawa
• Khalani ndi Malo Ogwirira Ntchito
• Yesetsani Kudzisamalira Nthawi Zonse — Osati M'nthawi Yamavuto Yokha
• Pangani Zolimbitsa Thupi Kuti Ubongo Wanu Ukhale Wakuthwa
• Musamayembekezere Zinthu Zoyenera
• Nenani Zosoŵa Zanu
• Onaninso za

Kwa ena, kugwira ntchito kunyumba kumamveka ngati loto: kutumiza maimelo kuchokera pa kama (opanda mathalauza), "kuyenda" kuchokera pabedi lanu kupita pa desiki lanu, kuthawa sewero lazandale zantchito. Koma zachilendo za zogwirira ntchito kunyumba zitha kutha msanga. Ndikudziwa chifukwa ndinadzionera ndekha.

Ndinayamba kugwira ntchito kunyumba patangopita miyezi isanu ndi umodzi nditamaliza maphunziro awo ku koleji ku 2015. Ndinasamukira ku Boston ndi bwenzi langa la Des Moines, ndipo mwamwayi, mabwana anga anandilola kuti ndipitirize kuwagwirira ntchito kutali. Ndimakumbukira kuti anzanga ankandichitira nsanje WFH, ndipo ndikanama ndikanati sindikuganiza kuti ndipambana.

Koma patangotha ​​​​masabata angapo nditagulitsa moyo wa cubicle pa tebulo langa lakukhitchini, malingaliro odzipatula komanso osalumikizana adayamba. Ndikayang'ana mmbuyo, tsopano ndikuzindikira chifukwa chake izi zidachitika.

Poyambira, sindinayanjane ndi munthu aliyense, mwakuthupi kapena mwamalingaliro, mpaka mwamuna wanga yemwe tsopano anali atabwera kunyumba kuchokera kuntchito madzulo. Ndipo popeza ndimagwira ntchito m'nyumba mwanga, ndimavutika "kuzimitsa" tsiku lantchito litatha. Kuphatikiza apo, masiku anga analibe dongosolo, zomwe zidapangitsa kuti kudzilamulira kwanga kuzilala. Ndinasiya kudya panthaŵi zoikika, zinkandivuta kuchita masewera olimbitsa thupi nthaŵi zonse, ndipo sindinkadziŵa kuika malire pakati pa ntchito ndi moyo wokhazikika. Kuphatikiza, zinthu zomwe zimawoneka ngati zazing'ono zidandipangitsa kudwala kwamaganizidwe anga.

Zomwe sindimadziwa panthawiyo ndikuti izi ndizowona kwa ogwira ntchito akumidzi ambiri. Mwachitsanzo: Kafukufuku wochokera ku Yunivesite ya Cornell akuwonetsa kuti ogwira ntchito kumayiko akutali atha kukhala pachiwopsezo chachikulu chodzimva kuti ali okha komanso pantchito poyerekeza ndi anzawo omwe ali muofesi. Kuphatikiza apo, lipoti la 2017 lochokera ku International Labor Organisation, lomwe lidawunikanso kafukufuku wambiri pamagwiridwe antchito ochokera kumayiko 15, akuwonetsa kuti ogwira ntchito ku WFH amakonda kunena kuti ali ndi nkhawa zambiri komanso amavutika kugona kuposa anzawo ogwira nawo kuofesi.

Tsopano, ndikuchulukirachulukira kwa mliri wa coronavirus (COVID-19) - womwe watsogolera mamiliyoni aanthu padziko lonse lapansi kuti adzagwire ntchito kuchokera kunyumba mtsogolomo - nkhawa izi ndi kudzipatula zitha kukulirakulira kwa ogwira ntchito kumidzi, makamaka omwe ndi zatsopano m'moyo, akutero katswiri wama psychology a Rachel Wright, MA, LMFT

Kugwira ntchito kunyumba kudzakhala kusintha kwakukulu pamakhalidwe, malingaliro, ndi malingaliro.

Kupatula apo, zitha kukhala "zowopsa" pakokha kuti china chosatsimikizika ngati mliri womwe ukupitilira wasintha kwathunthu moyo wanu wantchito, akufotokoza a Wright. "Izi ndi zoona makamaka kwa iwo omwe amazolowera kupita ku ofesi ndikuwona anthu tsiku lililonse," akutero.

"Padzakhala kusintha kwakukulu pamakhalidwe, malingaliro, ndi malingaliro," akuwonjezera Wright. "Popeza tili tokha, tifunika kudziwa momwe tingapangire kulumikizana mkati mwa kusagwirizana kwathu." (Zokhudzana: Simuli Nokha—Mliri Wosungulumwa Mulidi Mliri)

Nditatha pafupifupi zaka zisanu ndikugwira ntchito yakutali-ndikuthana ndi nkhawa komanso kudzipatula komwe kumabwera chifukwa chogwirira ntchito kunyumba - ndapeza njira zisanu ndi imodzi zosavuta zomwe zimapangitsa kusiyana konse. Apa ndi momwe mungawapangire ntchito.

Sungani Zomwe Mumachita m'mawa

Mukamagwira ntchito kunyumba, zimayesa kutuluka pabedi ndikupita ku kompyuta yanu, PJs ndi onse, kuti muyambe tsiku logwira ntchito. Kusunga mawonekedwe, makamaka m'mawa, kumatha kukuthandizani kuti mukhale bata, ozizira, komanso opindulitsa, akutero a Wright.

"Chizolowezi chimakuthandizani kuti mukhale omasuka," akufotokoza. "Kupanga cholinga ndi kapangidwe kake mokhazikika kungakuthandizeni kukhala okhazikika komanso kuthandizira ubongo wanu kuthana ndi zina zonse zosadziwika."

Choncho, pamene alamu yanu ikulira, yambani tsiku lanu monga momwe mungachitire ngati mukupita ku ofesi: Dzukani nthawi yake, kusamba, ndi kuvala. Palibe amene akunena kuti muyenera kuvala suti yothina kapena mathalauza ovuta tsiku lonse — simufunikanso kuvala jinzi ngati simukufuna. M'malo mwake, yesani zovala zovomerezeka zovomerezeka ndi WFH zomwe ndizabwino, koma sizimakupangitsani kumva ngati nyansi yotentha.

Khalani ndi Malo Ogwirira Ntchito

Kaya ndi chipinda chonse, chakudya cham'mawa kukhitchini yanu, kapena pakona pabalaza, kukhala ndi malo ogwirira ntchito ndikofunikira. Izi ndizowona makamaka popeza malo ngati malo omwera ndi malo owerengera amatsekedwa kwakanthawi chifukwa cha mliri wa COVID-19, kusiya njira zochepa zosinthira mawonekedwe pakati pa ntchito ndi nthawi yopuma, Wright akuti.

Kuti muwonjezere zokolola pamalo anu ogwirira ntchito, pangani dongosolo lomwe limatsanzira zomwe zili muofesi.Zina zoyambira: Onetsetsani kuti muli ndi intaneti yolimba, kuyatsa kwabwino, mpando wofewa, komanso zinthu zomwe mukufuna kuti musataye nthawi kufunafuna zinthu. (Nazi njira zambiri zakukonzera malo anu ogwirira ntchito kuti mulimbikitse zokolola.)

Tsiku logwira ntchito likatha, siyani zochita zanu m'malo omwe mwasankhidwa kuti muthane ndi malingaliro anu pantchito ndikuyambiranso, akutero Wright.

Ngati muli m'malo ang'onoang'ono kumene kuli kovuta kulekanitsa "ntchito" ndi "kunyumba," yesani kuchita zosavuta, zizoloŵezi za tsiku ndi tsiku zomwe zingakuthandizeni kuyamba ndi kutha kwa tsiku lanu la ntchito. “Mwachitsanzo, yatsani kandulo panthaŵi ya ntchito ndikuzimitsa mukamaliza,” akutero Wright.

Yesetsani Kudzisamalira Nthawi Zonse — Osati M'nthawi Yamavuto Yokha

Mu lipoti la 2019 la State of Remote Work lopangidwa ndi kampani ya mapulogalamu a Buffer, pafupifupi antchito 2,500 akutali ochokera padziko lonse lapansi adafunsidwa za zovuta ndi zovuta zogwirira ntchito kunyumba. Ngakhale kuti ambiri adanena za ubwino wa ndondomeko yawo yosinthika, 22 peresenti ya omwe anafunsidwa adanena kuti amavutika ndi kutsegula pambuyo pa ntchito, 19 peresenti adatchula kusungulumwa monga vuto lawo lalikulu, ndipo asanu ndi atatu mwa anthu 100 alionse adanena kuti zimawavuta kukhalabe olimbikitsidwa.

Zachidziwikire, anthu amatha kulimbana ndi zinthu monga kukhazikika kwa moyo wantchito ndi zolimbikitsa pazifukwa zingapo. Ngakhale zili choncho, kudzisamalira (kapena kusowa kwake) kumatha kutengapo gawo, makamaka kwa anthu akutali, atero a Cheri McDonald, Ph.D., LMFT, akatswiri pamavuto owopsa komanso pambuyo povulala (PTSD).

Ganizirani izi motere: Kwa anthu ambiri, moyo wa 9-5 umapanga mawonekedwe atsiku ndi tsiku. Mukufika kuofesi nthawi ina, mumamaliza ntchito yanu, ndipo mukangochoka, ndiyo nthawi yanu kuti musinthe. Koma mukamagwira ntchito kunyumba, mawonekedwe ake amatengera inu, akutero McDonald. Nthawi zambiri, zikuchitika inu kusankha nthawi yolowera, kutseka nthawi, ndi kudzisamalira.

Chifukwa chake, mumapanga bwanji dongosolo lomwe limasiya malo ogwirira ntchito ndipo kudzisamalira? Choyamba, kumbukirani kuti kudzisamalira sikumangochitakokha mukakhala ndi nkhawa; kudzisamalira kumatanthauza kupanga chisankho sungani ndalama podzisamalira ngati chizoloŵezi chokhazikika, akutero McDonald.

"Yambani mwa kusankha chinthu chomwe mumakonda m'mbali zonse zodzisamalira," akutero McDonald. Konzekerani pasadakhale kuti ndi njira iti yosavuta yodzimvera bwino, yoleredwa, ndi kusamaliridwa mumkhalidwe wanu.

Mungathe kuchitira ena monga momwe mumadzichitira nokha.

Mwachitsanzo, kuchita zinthu mosamala nthawi zonse — ngakhale kungopemphera kwa mphindi zisanu tsiku lililonse, kupuma, kapena kusinkhasinkha — kumatha kudzisamalira. Kapenanso mumamva kuti mwapitsidwanso mphamvu mukamalimbikitsa ubongo wanu nthawi yopuma. Mwina kuyimbira foni m'mawa kapena kusinthana mameseji ndi wokondedwa kumakuthandizani kuthana ndi tsikulo ndi chidwi. Kaya kudzisamalira kumawoneka bwanji kwa inu, mfundo ndikuwonetsa nokha, osati ntchito yanu yokha, akutero McDonald. "Mutha kungochitira ena momwe mumadzichitira nokha," akutero.

Pangani Zolimbitsa Thupi Kuti Ubongo Wanu Ukhale Wakuthwa

Chimodzi mwazinthu zazikulu kwambiri zogwirira ntchito kunyumba ndikosagwira. Kupatula apo, ndikosavuta kuti masewera olimbitsa thupi azikhala kumbuyo mukakhala kunyumba kwanu tsiku lonse. Kuphatikiza apo, kuika patsogolo thanzi lanu kumakhala kovuta kwambiri popeza ma studio ambiri otetezera thupi atsekedwa kwakanthawi. (Mwamwayi, ophunzitsa ndi masitudiyowa akupereka maphunziro aulere pa intaneti pakati pa mliri wa coronavirus.)

Osati kuti mumafunikira chikumbutso, komamatani Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumachita bwino m'maganizo ndi thupi lanu. Pakangopita kanthawi, kusuntha thupi lanu kumatha kupopa minofu yanu ndi mpweya wowonjezera, kumalimbitsa mapapu anu, ndikudzaza thupi lanu ndi mankhwala olimbikitsa malingaliro monga serotonin, dopamine, ndi norepinephrine. (Pano pali umboni wina wosonyeza kuti kuchita masewera olimbitsa thupi kumalimbikitsa mphamvu.)

Kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi mukakonzedwe kanu ka WFH, sankhani nthawi yanthawi yochitira masewera olimbitsa thupi yomwe ikugwirizana ndi moyo wanu, umunthu wanu, komanso nthawi yanu yakuntchito-ndikutsatira, akutero McDonald. Mwa kuyankhula kwina: "Ngati simuli munthu wam'mawa, musayese kuchita masewera olimbitsa thupi pa 6 koloko," akutero.

Zimathandizanso kusintha masewera anu nthawi ndi nthawi. Monga Maonekedwe zomwe zanenedwa kale, kusintha nthawi zonse zolimbitsa thupi sikuti kumangoteteza thupi lanu (komanso kupita patsogolo), kungakuthandizeninso kupewa kuvulala. Mutha kugwedeza zinthu tsiku lililonse, masiku atatu alionse, kapenanso milungu ingapo — chilichonse chomwe chingakuthandizeni. (Mukufuna thandizo kuti mupeze zizolowezi zatsopano? Nayi kalozera wanu wokwanira wochitira kunyumba.)

Musamayembekezere Zinthu Zoyenera

Inde, padzakhala masiku oti mukhale opindulitsa AF mukamagwira ntchito kunyumba. Koma padzakhalanso masiku omwe ngakhale kuyenda kwa mapazi 12 kuchokera pabedi kupita ku desiki kumawoneka kosatheka.

Pamasiku ngati amenewo, ndikosavuta kukhumudwa ndikudzimva kulephera. Ichi ndichifukwa chake ndikofunikira kukhazikitsa zoyembekeza zanu, makamaka ngati kugwirira ntchito kunyumba ndi kwachilendo kwa inu, akufotokoza Wright.

Koma "zoyembekezereka zenizeni" zimawoneka bwanji? "Pangani mtundu wina wa kuyankha [komwe kumagwirira ntchito] mawonekedwe anu," akuwonetsa McDonald.

Mwachitsanzo, ngati mumakonda mindandanda, McDonald amalimbikitsa kuti mupange mndandanda wazomwe muyenera kuchita tsiku lililonse zomwe zimaphatikizapo ntchito zonse ziwiri ndipo nthawi yosankhidwa yodzisamalira. Izi zimapanga mwambo, akufotokoza. Mukuwonetsa tsiku lomwe mwakonzekera, ndipo mukudziwa momwe tsiku lanu lidzawonekere kuti musadzipanikize ndikudziwonjezera.

Ngati mindandanda sizinthu zanu ndipo mumakonda kukhala opanga zambiri, McDonald akuwonetsa kuganiza za cholinga chatsiku ndi tsiku ndikuwona m'maganizo zotsatira zomwe mukufuna. (Umu ndi momwe mungagwiritsire ntchito zowonera kuti mukwaniritse zolinga zanu chaka chino.)

Mulimonse momwe mungasankhire, kumbukirani kuti ndiwe wotsutsa kwambiri, akutero McDonald. Chifukwa chake, ngakhale simukumana ndi ziyembekezo zina, dzichitireni chisomo, makamaka munthawi zosatsimikizika izi, akutero Sanam Hafeez, Psy.D, pulofesa wama psychology ku Columbia University.

"Kwa nthawi yoyamba munthawi iliyonse ya moyo wathu, sitili m'malo omwe amafotokoza gawo limodzi ladziko (monga chimphepo chamkuntho)," akufotokoza Hafeez. "Aliyense akukumana ndi vuto lomwelo nthawi imodzi. Pali chifundo chofanana chomwe aliyense amamva chifukwa chake zinthu zimachedwetsa, ndipo nthawi yomwe sangakwaniritse mwina singakwaniritse munthawi yake."

Nenani Zosoŵa Zanu

Kutha kulankhula momveka bwino ndi luso lamtengo wapatali kwambiri, lomwe makamaka ogwira ntchito kumidzi, amafunika kuti apambane. Zachidziwikire, izi ndizowona pamlingo waluso: Mukasowa nthawi yakumana ndi IRL ndi omwe mumagwira nawo ntchito, ndikosavuta kuda nkhawa ndi zomwe amaganiza za ntchito yanu komanso gawo lanu pagulu. Chifukwa chake, yesetsani kuyang'ana pafupipafupi ndi manejala wanu ndi anzanu kuti muwonetsetse kuti nonse muli patsamba limodzi, akutero Wright. Ndi njira yosavuta yokhazikitsira malingaliro anu pazovuta zokhudzana ndi ntchito. (Zokhudzana: Njira 7 Zopanda Kupsinjika Kwambiri Pothana ndi Nkhawa Pantchito)

Kuyankhulana pamlingo waumwini ndikofunikira mofanananso pogwira ntchito kunyumba. Ngati kukhazikitsa kwanu kwakutali kumakuchititsani kumva kuti ndinu osungulumwa komanso kuda nkhawa, kufotokoza zakukhosi kwanu ndi anzanu, abale anu, ndi / kapena abwenzi kungakhale kothandiza kwambiri, akufotokoza Wright.

"Kulankhulana ndikofunikira, nthawi," akutero Wright. "Kukonza macheza akanema kapena kuyimbirana foni ndi bwenzi limodzi kapena / kapena wachibale tsiku lililonse kukuthandizani kuti mukhale ndi maubwenzi ena mukakhala ndi mnzanu kapena / kapena anzanu omwe mumakhala nawo. , tsiku ndi tsiku ndi anthu ena ndizothandiza kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino komanso kulumikizana."

Izi zati, kugawana zakukhosi nthawi zina kumakhala kosavuta kunena kuposa kuchita. Ngati mukulimbana ndi kukhumudwa kapena kuda nkhawa, mwina simukudziwa komwe mungayambire kapena zoyenera kuchita kuti mukhale bwino. Mwina simungafune n’komwe kuuza achibale kapena anzanu za zinthu zimenezi.

Ngati ndi choncho, kumbukirani kuti palibe ma foni ochezera a pa Intaneti omwe mungathe kuyimba kapena kutumizirana mameseji nthawi iliyonse komanso njira zingapo zochizira zotsika mtengo zomwe mungayesere. Popeza simungathe kupita kukaonana ndi akatswiri azaumoyo munthawi ya mliri wa COVID-19, telehealth kapena telemedicine ndichonso chosankha. (Ngati mulibe kale, nayi njira yopezera othandizira abwino.)

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