Uxinzelelo oluqinisekileyo okanye i-eustress (ekwabizwa ngokuba luxinzelelo oluhle) kuxa ubona imeko yoxinzelelo njengethuba eliya kukhokelela kwisiphumo esihle. Olu lindelo luqinisekileyo ngokuchasene noxinzelelo olubi okanye uxinzelelo xa ubona uxinzelelo njengoyikiso oluya kuba neziphumo ezibi.
Ukuqonda iintlobo ezahlukeneyo zoxinzelelo
Njengoko igqityiwe ngo-2012 inqaku kwijenali yoxinzelelo, Ngo-1974 ugqirha weYunivesithi yaseMcGill kunye nososayensi uHans Selye wasebenzisa umxholo we-eustress kunye noxinzelelo ukwahlula impendulo ethembekileyo ngokuchasene nempendulo engeyiyo kuxinzelelo. Kwinqaku, Uhlobo loxinzelelo , eyapapashwa emva kokubhubha kwakhe ngo-1982, uSelye wachaza ukuba asilulo lonke uxinzelelo olubi kuwe, ukuba eneneni uxinezeleko lulunge kuwe; kuxhomekeka kwindlela 'oyithatha ngayo' kwaye uphendule ngayo.
Amanqaku afanelekileyo- Iindlela ezifanelekileyo zokuLawula uxinzelelo
- Uxinzelelo luyichaphazela njani impilo yakho?
- Uxinzelelo olunxulumene noTshintsho
Uxinzelelo oluqinisekileyo
I-eustress okanye impendulo efanelekileyo kuxinzelelo ikukhuthaza ukuba ujongane nomceli mngeni okanye ufeze umsebenzi. Kuyanceda ukuba ujongane nezinto ekufuneka ujongane nazo okanye ukulungisa into ekufuneka uyilungisile. Ekugqibeleni, i-eustress inokukukhokelela kwiimvakalelo zolwaneliseko kunye nokufezekisa, impilo-ntle kunye nokuqina.
wenza njani ukuba isibini sohlukane
Uxinzelelo olubi
Ngoxinzelelo olubi okanye umbono woxinzelelo woxinzelelo, impendulo yakho inokuba yenye yexhala kunye noloyiko kunye nokuphelelwa lithemba. Oku kunokubangela uxinzelelo olungapheliyo, unxunguphalo, uxinzelelo kunye nezifo zomzimba.
Izinto zoxinzelelo oluqinisekileyo
Ngokwinqaku elingumxholo we-eustress kwi Ijenali yeHlabathi yeSayensi yezoNyango , I-eustress kunye noxinzelelo zinokwenzeka ngaxeshanye xa uqala ukudibana noxinzelelo. I-Eustress kunokwenzeka ukuba iphumelele, nangona kunjalo, ukuba unamava amahle kunye neziphumo zoxinzelelo kwixa elidlulileyo. Ezinye izinto ezibalulekileyo ezikunceda ujonge kwaye uphendule ngokufanelekileyo kwimeko yoxinzelelo zibandakanya:
- Inkqubo yenkolelo kunye nengqondo yethemba, okulindelweyo kunye nembono elungileyo ngobomi
- Ukukholelwa kuwe kunye nokukwazi kwakho ukulawula umsebenzi / uxinzelelo
- Uluvo lwakho lokuba unamandla kwaye ulawula imeko
- Ulindele okona kulungileyo kuwe kwaye nabanye balindele okufanayo
- Ukulindelwa komvuzo
Ezi zinto zikunika iimvakalelo ezintle kwaye zichaphazele ngelixa ujongene nomceli mngeni. Kwisifundo soxinzelelo kubongikazi abachazwe kwi UPhononongo loLawulo lwezeMpilo , eminye imiqondiso yoxinzelelo oluqinisekileyo ibandakanya ithemba kunye nemvakalelo yentsingiselo kunye nenjongo.
Nje ukuba uxinzelelo luphelile
Nje ukuba uxinzelelo luphelile, i-eustress ikushiya ungxamile okanye wonwabile kunokuba udakumbe. Xa uxinzelelo luphelile, inkqubo yakho yoxinzelelo iyacinywa kwaye ubuyela kwimeko yakho yangaphambili yokulinganisela. Ukuba, nangona kunjalo, uhlala uthe qwa kwaye uhlala uvuselelwe endaweni yoko, uxinzelelo lwakho olulungileyo lunokuvela kwiimpawu zoxinzelelo olubi.
Imizekelo ye-Eustress
Imizekelo ye-eustress apho unokuthi uhlangane nemeko ngombono oqinisekileyo kunye nethemba libandakanya:
- Umsebenzi onqwenelekayo womzimba onje ngoqeqesho lobunzima
- Ukuphumelela kukhuphiswano lwezemidlalo
- Ukuthatha uviwo
- Uchulumanco lokuthandana
- Ukucwangcisa umtshato
- Ukucwangcisa iholide
- Umsebenzi kunye nokuhanjiswa
- Ukudibana nexesha elibekiweyo lomsebenzi
- Ukulawula uxinzelelo lwemihla ngemihla, lokuphindaphinda umsebenzi
Ukonyusa i-eustress kwindawo yokusebenza Inomdla okhoyo ngoku kuba uxinzelelo kwindawo yokusebenza ngowona mthombo uphambili woxinzelelo kunye nokusebenza gwenxa komsebenzi kunye nemveliso. Ngokutsho kweengcali kwinqaku le- Uphengululo lweShishini lweHarvard, kukho amanyathelo athile onokuwathatha ukwakha uxinzelelo oluqinisekileyo kwaye wenze uxinzelelo lusebenze kuwe.
Indlela yokwenza uxinzelelo oluqinisekileyo lusebenzele
Uxinzelelo oluqinisekileyo lunokukunceda ufeze umsebenzi obalulekileyo kwaye unokukunceda ekusebenzeni kwimiceli mngeni enomvuzo. Ukuqhubeka nokugcina uxinzelelo lwakho lukhona, kubalulekile ukuba ungene ngaphakathi kwaye ujonge eyakhoamanqanaba oxinzelelo.
iinyani ngoxinzelelo kubafundi beekholeji
Yiza neMantra
Ukuzenzela imantra ngamaxesha oxakekileyo kunokukunceda uhlale ulungile kwaye unyanzelise inkolelo yakho kuwe. IiMantras zinokuba lula njengokuthi, 'Ndingayenza le nto, okanye' ndiyigubungele le nto '. Nje ukuba unayo imantra yakho:
sebenza kwimisebenzi yasekhaya ngaphandle kotyalomali
- Qhubeka nokunyanzelisa ngokuseta isikhumbuzi kwifowuni yakho ukuze imantra yakho ivele kanye ngemini.
- Thatha imizuzwana embalwa ukwenza uumthambo wokuphefumlangelixa ubambe imantra yakho engqondweni yakho.
- Phinda imantra yakho kuwe ngaphambi kokuba ulale.
Ukomeleza inkolelo yakho kuwe kunokukunika amandla okugqiba umsebenzi kwaye usebenze kwiiprojekhthi ezinzima okanye kwiindawo ngaphandle kokudinwa.
Lungelelana
Ukuhlala ulungelelanisiweinokukuthintela ekubeni ungoyiki kwaye wenze iimpazamo ezinokubangela umsebenzi ongaphezulu. Oku kunokukunceda ukugcina uxinzelelo lwakho oluhle lube lubi.
- Yenza uluhlu lwemisebenzi kwaye uyibhale ngokwamanqanaba okubaluleka okanye okungxamisekileyo.
- Ukuba uneprojekthi entsonkothileyo, qiniseka ukuba wenza iifolda ezinombhalo okanye iindidi zokuthintela nantoni na ukuba ilahleke.
- Yenza isipele umsebenzi wakho, okanye wenze iikopi.
- Ukuba ujongene noxinzelelo lweemvakalelo, yiza nesicwangciso sokuzikhathalela kwaye ubhale phantsi. Qinisekisa ukuba isicwangciso sakho sokuzinyamekela siquka ishedyuli ukuze uhlale kwindlela kwaye ulandele.
Hlala Uhlaziyekile
Yazi ixesha lokuthatha ikhefu kwaye uzinike ithuba lokuphumla. Ukuba nembono elungeleleneyo kunokukunceda ukugcina uxinzelelo lwakho lungabi lukhulu.
- Qiniseka ukuba ukhonaukubeka phambili ubuthongo.
- Zinike ixesha lokuphumla emva kokusebenza ngeprojekthi yakho okanye umsebenzi.
- Ziqhelise ukukhumbulakwaye uhambe ngaphandle ukolula ingqondo yakho.
- Yityaamashwamshwam asempilwenikwaye usele amanzi amaninzi. Amaxesha ngamaxesha, xa umntu eziva enoxinzelelo, nokuba noxinzelelo oluqinisekileyo, inokuphazamisa iindlela zokulamba.
Inkuthazo kunye neThemba
Uxinzelelo oluqinisekileyo yinkolelo yesiphumo esihle kunye nokukwazi kwakho ukumelana nokulawula uxinzelelo kunye nesiphumo. Yisebenzise kakuhle inokukunceda uhlale ukhuthazekile ukufezekisa umceli mngeni kwaye ukushiye uzive unethemba kwaye wonwabile xa uxinzelelo lwenziwe.
