Ndashanda Kubva Kumba kwemakore mashanu — Heano Maitiro Ekuti Ndigare Nezvigadzirwa uye Kudzora Kushushikana

Zvemukati

• Chengetedza Maitiro Ako Emangwanani
• Iva Nenzvimbo Yekushandira Yakasarudzwa
• Dzidzira Kuzvitarisira Nguva Dzose—Kwete Panguva Yokunetseka Chete
• Rovedza muviri kuti Uchengete Uropi Hwako Wakapinza
• Chengeta Zvaunotarisira Zvichinyatsoitika
• Taura Zvaunoda
• Ongororo ye

Kune vamwe, kushanda kubva kumba kunonzwika sechiroto: kutumira maemail kubva pamubhedha wako (pasina bhurugwa), "kuenda" kubva pamubhedha wako kuenda kudhesiki rako, kupukunyuka mutambo wehofisi zvematongerwo enyika. Asi hutsva hweaya ebasa-kubva-kumba mapeki anogona kupera nekukurumidza. Ndinoziva nekuti ndakazvionera ndega.

Ndakatanga kushanda ndiri kumba mwedzi mitanhatu chete mushure mekupedza kudzidza kukoreji mu2015.Ndakaita danho rakakura kuenda kuBoston newangu-mukomana-mukomana kubva kuDes Moines, uye nerombo rakanaka, vandaishandira vakanga vanditendera kuti ndirambe ndichivashandira kure. Ndinoyeuka shamwari ndichigodora chimiro changu cheWFH, uye ndinenge ndichireva nhema kana ndikati handifunge kuti ndingarova jackpot.

Asi mukati memavhiki mashoma ekutengesa hupenyu hwecubicle yetafura yangu yekubikira, kunzwa kwekuzviparadzanisa nevamwe uye kubviswa kwakaiswa mukati. Ndichitarisa kumashure, ini zvino ndinonyatsoziva kuti sei zvakaitika.

Kutanga, ndakanga ndisina padhuze nekudyidzana kwevanhu, panyama kana nemanzwiro, kudzamara murume wangu iye zvino auya kumba achibva kubasa manheru. Uye sezvo ndaishanda ndiri mufurati rangu, ndainetseka kuti "ndichidzima" kana zuva rebasa rapera. Pamusoro pezvo, mazuva angu akashaya mamiriro, zvichikonzera kuzvidzora kwangu kudzikira. Ndakarega kudya panguva dzakatarwa, zvakandiomera kuita maekisesaizi nguva dzose, uye ndakanga ndisingazivi nzira yokuisa nayo miganhu pakati pebasa noupenyu hwenguva dzose. Zvikabatanidzwa, izvi zvaiita sezviduku zvakakonzera utano hwangu hwepfungwa kutambura.

Chandaisaziva panguva iyoyo ndechekuti ichi ichokwadi kune vazhinji vashandi vari kure. Nyaya iripo: Tsvagiridzo kubva kuCornell University inoratidza kuti vashandi vari kure vanogona kunge vari panjodzi huru yekunzwa vari vega uye nehunyanzvi vakasarudzika kana vachienzaniswa nevanoshanda navo muhofisi. Zvakare, mushumo wa2017 wakabva kuInternational Labor Organisation, iyo yakaongorora zvidzidzo zvakati wandei nezvebasa-rehupenyu chiyero kubva kunyika gumi neshanu, inoratidza kuti vashandi veWFH vanowanzo taura kukwirisa kwakanyanya uye kunetseka kwakanyanya kurara kupfuura vamwe vashandi vemuhofisi.

Ikozvino, nekuwedzera kushushikana kwedenda rekoronavirus (COVID-19) - izvo zvatungamira mamirioni avanhu pasi rese kushanda kubva kumba kuitira ramangwana rinoonekwa - aya manzwiro ekushushikana uye kuzviparadzanisa nevamwe anogona kuwedzera kune vashandi vari kure, kunyanya avo vatsva kumararamiro, anodaro chiremba wepfungwa Rachel Wright, MA, LMFT

Kushanda uchibva kumba kuchave shanduko huru mumaitiro, pfungwa, uye manzwiro.

Mushure mezvose, zvinogona kunzwa "zvinotyisa" pachazvo kuti chimwe chinhu chisina chokwadi sedenda ririkuenderera mberi chachinja zvachose hupenyu hwebasa rako, anotsanangura Wright. “Izvi ndezvechokwadi kunyanya kune avo vakajaira kuenda kumahofisi vachiona vanhu mazuva ese,” vanodaro.

“Kuchava nechinjo huru mumufambiro, mifungo, uye manzwiro,” anowedzera kudaro Wright. "Sezvo tiri tega, tinofanirwa kufunga kuti tingagadzira sei kubatana mukati mekubviswa kwedu kwemuviri." (Zvakafanana: Hausi Woga—Chokwadi Kune Dambudziko Rokusurukirwa)

Mushure mekupedza makore anoda kusvika mashanu ndiri mushandi ari kure — uye ndichitarisana nekuzvidya moyo nekuzviparadzanisa nevamwe zvinogona kuuya nekushanda pamba — ndawana nzira nhanhatu dzakareruka dzinoita musiyano wese. Heano maitiro ekuvaita kuti vakushandire iwe.

Chengetedza Maitiro Ako Emangwanani

Paunenge uchishanda uchibva kumba, kuri kuyedza kubuda pamubhedha wonanga pakombuta yako, PJs uye zvese, kutanga zuva rebasa. Asi kuchengetedza chimiro, kunyanya mangwanani, kunogona kuenda kure kure kukubatsira kuti unzwe kugadzikana, kutonhorera, uye kuita zvine mutsindo, anodaro Wright.

"Maitiro anobatsira kuti unzwe kugadzikana," anotsanangura kudaro. "Kugadzira chinangwa uye chimiro neyakajairwa kunogona kukubatsira kuti unzwe wakadzikama uye kubatsira uropi hwako kurarama nezvimwe zvese zvisingazivikanwe."

Saka, kana alarm yako yarira, tanga zuva rako sezvawaizoita kana uri kupinda muhofisi: Muka nenguva, geza, uye pfeka. Hapana munhu anoti iwe unofanirwa kupfeka sutu yakamanikana kana mabhurugwa asina kugadzikana zuva rese - hautombofaniri kupfeka majini kana iwe usingade. Panzvimbo iyoyo, edza imwe yekutandarira-inogamuchirwa neWFH inovaraidza, asi hazviite kuti unzwe senge inopisa inopisa.

Iva Nenzvimbo Yekushandira Yakasarudzwa

Ingave imba yese, nzvimbo yekudyira mukicheni yako, kana kona yeimba yekutandarira, kuve nenzvimbo yakasarudzika yekushandira ndiyo kiyi. Izvi ndezvechokwadi kunyanya izvozvi nzvimbo dzakaita semakamuri uye maraibhurari zvakavharwa kwenguva pfupi nekuda kwechirwere cheCOVID-19, zvichisiya nzira shoma dzekuchinja mamiriro ari pakati pebasa nenguva yekuzorora, anodaro Wright.

Kuti uwedzere kugadzirwa munzvimbo yako yebasa, gadzira setup inoteedzera zvinhu zvehofisi chaiyo.Mamwe mapoinzi ekutanga: Ita shuwa kuti une internet yakasimba yekubatanidza, kuvheneka kwakanaka, chigaro chinogadzika, uye nhevedzano yezvekushandisa kuitira kuti usarase nguva uchitsvaga zvinhu. (Heano dzimwe nzira dzekuronga nzvimbo yako yekushandira kusimudzira kugadzirwa.)

Kana zuva rebasa rapera, siya zve-dos munzvimbo yakasarudzwa kuti ugone kudzima mupfungwa kubva kubasa uye kunyatsochaja, anodaro Wright.

Kana iwe uri mune diki nzvimbo uko kunonetsa kupatsanura "basa" uye "kumba," edza kudzidzira zvakapusa, zvezuva nezuva tsika dzinogona kuratidza kutanga uye kupera kwezuva rako rebasa. "Semuenzaniso, batidza kenduru panguva yebasa uye uridze kana wapedza," anodaro Wright.

Dzidzira Kuzvitarisira Nguva Dzose—Kwete Panguva Yokunetseka Chete

Mune 2019 State yeRemote Work mushumo nekambani yesoftware Buffer, vangangoita 2,500 vashandi vekure vanobva kutenderera pasirese vakabvunzwa nezve kukwira nekudzika kwekushanda kubva kumba. Nepo vazhinji vakataura mabhenefiti ehurongwa hwavo husingachinjiki, makumi maviri neshanu evakapindura vakati vanonetseka nekusunungura mushure mesebasa, 19 muzana vakadana kusurukirwa sedambudziko ravo guru, uye vasere muzana vakati vanozviona zvakaoma kuramba vachikurudzirwa.

Ehe, vanhu vanogona kunetsekana nezvinhu zvakaita sebasa-hupenyu chiyero uye kukurudzira nekuda kwezvikonzero zvakati. Zvisinei, zvisinei, kuzvitarisira (kana kushayikwa kwayo) kunogona kuita basa, kunyanya kune vashandi vari kure, anodaro Cheri McDonald, Ph.D., LMFT,, nyanzvi yekushungurudzika kwakanyanya uye yekupedzisira-inoshungurudza kusagadzikana kusagadzikana (PTSD).

Funga nezvazvo nenzira iyi: Kune vanhu vazhinji, iyo 9-5 hupenyu hunopa chimiro chezuva nezuva. Iwe unosvika kuhofisi pane imwe nguva, iwe unowana rako basa riitwe, uye kana iwe uchinge waenda, ndiyo nguva yako yekudonhedza. Asi kana iwe ukashanda uchibva kumba, chimiro ichocho chinonyanya kubva kwauri, anodaro McDonald. Kune chikamu chikuru, zviripo iwe kusarudza nguva yekupinda, kuvhara, uye kudzidzira kuzvitarisira.

Saka, iwe unogadzira sei chimiro chinosiya nzvimbo yebasa uye kuzvitarisira? Kutanga, yeuka kuti kuzvichengeta-hausi chimwe chinhu chaunodzidzirachete paunonzwa kushushikana; kuzvitarisira zvinoreva kuita sarudzo invest mukuzvichengeta iwe seyakajairwa tsika, anotsanangura McDonald.

"Tanga nekusarudza chimwe chinhu chaunofarira munzvimbo dzese dzekuzvitarisira," anodaro McDonald. Ronga mberi kuti ndeipi nzira iri nyore yekunzwa zvakanaka, kurerwa, uye kutarisirwa mumamiriro ako ezvinhu."

Unogona chete kuitira vamwe sekuzviitira kwako.

Semuenzaniso, kugara uchifunga nezve pfungwa - kunyangwe uchingova munamato wezuva nezuva wemaminetsi mashanu, tsika yekufema, kana kufungisisa - zvinogona kushanda sekuzvitarisira. Kana kuti pamwe unonzwa wamutsiridzwa mushure mekusimudzira uropi hwako nepikisi yemazwi panguva yekudya kwemasikati. Pamwe kufona kwemangwanani kana kutumirana mameseji nemudiwa kunokubatsira kubata zuva nekukurudzira. Chero kuzvitarisira kunoratidzika kwauri, chinangwa ndechekugara uchizviratidza iwe pachako, kwete nekuda kwebasa rako chete, anodaro McDonald. "Unogona kungoitira vamwe sezvaunozviitira iwe," anodaro.

Rovedza muviri kuti Uchengete Uropi Hwako Wakapinza

Imwe yemabako makuru ekushanda kubva kumba kusashanda. Mushure mezvose, zviri nyore kurega maekisesaizi kutora chigaro chekumashure iwe uri mukunyaradzwa kweimba yako zuva rese. Uyezve, kukoshesa hutano hwako hwepanyama zvakatonyanya kuoma ikozvino nekuti mazhinji ejimu uye masitudhiyo ekusimba akavharwa kwenguva pfupi. (Nekutenda, varairidzi ava uye masitudiyo ari kupa emahara online Workout makirasi mukati meiyo coronavirus denda.)

Kwete kuti iwe unoda chiyeuchidzo, asimatani yekutsvagisa inoratidza kuti kurovedza muviri kunobatsira pfungwa dzako nemuviri wako. Mune imwe nguva yenguva, kufambisa muviri wako kunogona kupomba mhasuru dzako neakawedzera okisijeni, simbisa mapapu ako, uye kuzadza muviri wako nemakemikari anowedzera mweya senge serotonin, dopamine, uye norepinephrine. (Hechino humwe humbowo hwekuti kurovedza muviri kunowedzera simba repfungwa.)

Kuti ugadzire isingachinjiki yekurovedza muviri mune yako nyowani WFH setup, tora nguva yezuva yekurovedza muviri inokodzera mararamiro ako, hunhu, uye purogiramu yebasa-uye unamatire pairi, anodaro McDonald. Mune mamwe mazwi: "Kana usiri munhu wemangwanani, usayedze kushandira kunze na6 mangwanani," anodaro.

Izvo zvinobatsirawo kuchinjisa yako yekudzidzira nguva nenguva. Sezvo Chimiro yakambotaurwa, kugara uchichinja maekisesaizi ako kwete kungochengeta muviri wako uchifungidzira (uye kufambira mberi), zvinogona zvakare kukubatsira iwe kudzivirira kukuvara. Iwe unogona kuzunungusa zvinhu mumaitiro ako mazuva ese, mazuva matatu ega ega, kana kunyange mavhiki mashoma-chero zvingashanda kwauri. (Unoda rubatsiro kutsvaga maitiro matsva? Heino gwara rako rakazara rekusimbisa maekisesaizi kumba.)

Chengeta Zvaunotarisira Zvichinyatsoitika

Ehe, pachave nemazuva apo iwe unobudirira AF uchishanda kubva kumba. Asi pachavewo nemazuva apo kunyangwe kufamba kwetsoka gumi nemaviri kubva pamubhedha kuenda kudeski kunoratidzika kunge kusingakwanise.

Pamazuva akadaro, zviri nyore kukurirwa nokunzwa kwokukundikana. Ndicho chikonzero nei zvakakosha kumisa tarisiro yechokwadi iwe pachako, kunyanya kana kushanda kubva kumba kuri kutsva kwauri, anotsanangura Wright.

Asi chii chinotaridzika se "tarisiro dzechokwadi"? "Gadzira imwe mhando yekuzvidavirira [iyo inoshandira] hunhu hwako hunhu," anodaro McDonald.

Semuenzaniso, kana iwe uchida zvinyorwa, McDonald anokurudzira kugadzira yakadzama, yemazuva ese yekuita runyorwa inosanganisira ese mabasa ebasa. uye yakatarwa yekuzvitarisira-nguva. Izvi zvinogadzira chirango, anotsanangura kudaro. Uri kuratidzira zuva rakagadzirirwa, uye iwe unoziva kuti zuva rako richaita sei kuti usazvipfuure uye uwedzere kuzviwedzera.

Kana zvinyorwa zvisiri zvako uye uchinyanya kugadzira, McDonald anokurudzira kufunga nezvechinangwa chezuva nezuva uye nekuona mupfungwa mhedzisiro yaunoda yechinangwa ichocho. (Heano maitiro ekushandisa visualization kuzadzisa * zvese * zvezvinangwa zvako gore rino.)

Chero zano raunosarudza, yeuka kuti iwe ndiwe wega unozvitsoropodza, anodaro McDonald. Saka, kunyangwe iwe ukasasangana nezvimwe zvinotarisirwa, zvibate nenyasha, kunyanya panguva dzino dzisina chokwadi, anodaro Sanam Hafeez, Psy.D, kiriniki wezvepfungwa purofesa paColumbia University.

"Kwenguva yekutanga mune chero nguva yehupenyu hwedu, hatisi mumamiriro ezvinhu akanangana nechikamu chimwe chenyika (senge chamupupuri)," anotsanangura Hafeez. "Munhu wese ari kusangana nedambudziko rakafanana panguva imwe chete. Kune tsitsi dzakabatana idzo munhu wese anonzwa kuti sei zvinhu zvichinonoka, uye nguva dzakatarwa dzinogona kunge dzisingasangane nenguva."

Taura Zvaunoda

Kukwanisa kutaura zvakajeka hunyanzvi hunokosha-uhwo hunodiwa nevashandi vari kure, kunyanya, kuti vabudirire. Zviripachena, izvi ichokwadi padanho rehunyanzvi: Kana iwe uchinge usina IRL kumeso-nguva nevako vaunoshanda navo, zviri nyore kunetseka nezve izvo zvavanofunga nezvebasa rako uye nebasa rako pachikwata. Saka, ita icho chiitiko chekugara uchiongorora nemaneja wako uye vaunoshanda navo kuti uve nechokwadi chekuti mese mune peji rimwe chete, anodaro Wright. Inzira iri nyore yekuisa pfungwa dzako dzakasununguka pamusoro pezvinonetsa zvine chekuita nebasa. (Yakabatana: 7 Kushushikana-Pasina Matanho Ekubata Nekushushikana Pane iro Jobho)

Kukurukurirana pamunhu pachedu kwakakosha zvakaenzana pakushanda uchibva kumba. Kana yako yekumisikidza kure iwe uchinzwa kunge uri wega uye uchinetseka, kuvhura nezve iwo manzwiro nemumwe wako, mhuri, uye / kana shamwari zvinogona kubatsira zvisingaite, anotsanangura Wright.

"Kukurukurirana kwakakosha, nguva," anodaro Wright. "Kuronga hurukuro dzevhidhiyo kana kufonera uine imwe shamwari uye / kana nhengo yemhuri pazuva zvichakubatsira kuchengetedza humwe hukama paunenge uchinyanya kuva nemumwe wako uye / kana vaunogara navo. Kuita shuwa kuti une mafoni 1-2, zvishoma , "zuva nezuva nevamwe vanhu zvinobatsira kuhutano hwepfungwa nekungwarira pamwe nekubatana."

Izvo zvakati, kugoverana kwepamoyo manzwiro dzimwe nguva kuri nyore kutaura pane kuita. Kana iwe uchinetseka nekushushikana kana kushushikana, semuenzaniso, unogona kusaziva kwekutangira kana zvekuita kuti unzwe zvirinani. Ungasatomboda kuudza hama neshamwari nezvezvinhu izvi.

Kana zvirizvo, rangarira kuti hapangori gumi nemaviri enharembozha dzehutano hwepfungwa dzaunogona kufonera kana kutumira mameseji chero nguva asiwo akati wandei anodhura ekurapa aungaedza. Sezvo iwe unogona kusakwanisa kuenda panyama kuenda kunoona nyanzvi yehutano hwepfungwa panguva ye COVID-19 denda, telehealth kana telemedicine zvakare sarudzo. (Kana iwe usati uine imwe, heino nzira yekuwana iwe wakanyanya murapi wako.)

Ongororo ye