المخاطر النفسية في بيئة العمل عن بعد

المخاطر النفسية في بيئة العمل عن بعد
المخاطر النفسية في بيئة العمل عن بعد - برنامج Uphand

المخاطر النفسية في بيئة العمل عن بعد :

المخاطر النفسية في بيئة العمل عن بعد والعمل من المنزل والصحة النفسية الأثر السلبي للعمل عن بعد + ما العمل حيال ذلك.

 

أدى التأثير المطول للقيود المتعلقة بالوباء إلى جعل العمل من المنزل مكانًا معتادًا للكثيرين منا ، كما أدى إلى ظهور مخاوف تتعلق بالصحة العقلية من درجات مختلفة. نحن ندرك الطرق الواضحة التي يتسبب بها العمل عن بُعد في إجهادنا ، ومع ذلك ، تظل بعض جوانب التأثير النفسي للعمل من المنزل ضبابية.

 

وجد تقرير Qualtrics أن التأثير المطول للعمل من المنزل المطلوب لـ COVID له تأثير واسع الانتشار على صحتنا العقلية – أفاد 41.6 ٪ من المستجيبين بتراجع الصحة العقلية منذ تفشي COVID-19.

 

إذن ، هل العمل من المنزل مضر بالصحة العقلية؟ ليس على هذا النحو. لكن الضغوطات البسيطة غير المُدارة يمكن أن تتراكم إلى تأثيرات أكثر أهمية وطويلة المدى ضارة بها. سواء كنت تقود فريقًا موزعًا أو كنت أنت WFH بنفسك ، استخدم التكتيكات التالية لمنع الآثار السلبية للعمل عن بعد ، وتحقيق توازن أفضل بين العمل والحياة ، وتعزيز صحتك العقلية بشكل عام.

 

1. مواجهة الكدح اليومي باستخدام خارقة الحياة

 

A person seeking ideas on how to use life hacks to improve working from home mental health.

 

 

عندما تعيش وتعمل في نفس المكان ، يمكن أن تمتزج حياتك معًا بطريقة شطف وتكرار. انهض ، اذهب إلى المكتب المنزلي ، أعد الغداء ، قم بغسل الأطباق ، وإنهاء العمل ، وصنع العشاء ، وقم بغسل الأطباق ، واستمتع بهواياتك (من المحتمل أن تكون في مكان مماثل أو بالقرب من مكان عملك). الرتابة الدنيوية كافية لإحباط أي شخص ، ناهيك عن إلحاق الضرر بإنتاجيتك.

 

من خلال بناء ذخيرة من العادات الصحية ، ستخلق تدفقًا أكثر إرضاءً ليومك ، وتعزز مزاجك ، بالإضافة إلى توفير الوقت. إليك بعض الاختراقات البسيطة في الحياة لتبدأ بها:

  • تحضير الوجبات:

مع التوجه إلى أسبوع حافل ، تجعل الوجبات المعدة مسبقًا من السهل تناول الطعام بشكل أفضل وتوفير الوقت خلال يوم العمل ، لذلك لن تضطر إلى أخذ قسط من الراحة لإعداد وجبات الإفطار أو الغداء. لن تختار أيضًا خيارًا سهلًا وغير صحي إذا كنت مشغولاً. بالإضافة إلى ذلك ، وفقًا للدراسات العلمية ، يؤثر النظام الغذائي بشكل كبير على صحتك العقلية.

ممارسة الرياضة البدنية:

لا تهمل دور الصحة البدنية في العافية العقلية. من الضروري أن تحرك جسمك طوال اليوم. يؤكد الخبراء في HealthMarkets أنه حتى جلسات التمارين الهوائية لمدة 10 دقائق المنتشرة على مدار الأسبوع كافية لإحداث فرق. يمكن أن توفر بعض الممارسات الحركة دون أن تدرك ذلك. جرب المشي السريع أو العمل في الفناء (مثل جز العشب) أو ركوب الدراجة أو الرياضات الممتعة مثل التنس وكرة السلة.

  • تقسيم منزلك إلى مناطق:

ميّز بوضوح بين مساحات العمل والمنزل. عندما تكون في منطقة العمل ، يخبر عقلك أن يكون في وضع إنتاجي ، مقابل التواجد في مكان معيشتك سوف يرسل إشارات لعقلك للتخلص من التوتر والاسترخاء.

حظر الوقت وتتبعه:

عند WFH ، من السهل أن تشعر أنك لا تنجز ما يكفي ، مما قد يؤدي إلى مشكلات تتعلق بالقيمة الذاتية. يساعد حظر الوقت وتتبع الوقت على تقسيم يوم عملك إلى أجزاء يمكن التحكم فيها ومنحك تمثيلًا مرئيًا لما أنجزته. علاوة على ذلك ، فهو يساعدك في تحقيق التوازن بين العمل والحياة ، لذلك لا تقضي ساعات كثيرة أو قليلة.

 

2. العمل عن بعد والصحة العقلية: تجنب الإرهاق بأخذ فترات راحة

 

A mug suggesting to take a coffee break – reducing psychological impact of working from home

 

 

في مكان العمل الدائم لدينا ، مع وجود مكتب منزلي على بعد أقدام قليلة ، قد يكون من الصعب الفصل بين العمل والحياة. وجد تقرير حديث أن أكبر مشكلة يواجهها العمال عن بعد هي “النضال من أجل الفصل”. بالإضافة إلى ذلك ، يعاني العمال عن بعد من مستويات أعلى من الإرهاق مقارنة بما قبل الوباء ، مما يؤدي إلى مشاكل صحية أخرى. تؤكد بيانات Gallup:

منذ بداية الوباء ، شهدنا تحولًا كبيرًا حيث يعاني العمال عن بعد بالكامل من الإرهاق أكثر من العاملين في الموقع.
الموظفون الذين يعانون من مستويات عالية من الإرهاق هم أكثر عرضة بنسبة 63 في المائة لقضاء يوم مرض ، و 13 في المائة أقل ثقة في أدائهم ، و 23 في المائة أكثر عرضة لزيارة غرفة الطوارئ.

تقع الإجابة على مشكلة نضوب العمل عن بُعد في نطاق b r e a k s. في حين أنه قد يبدو من غير المنطقي أن تبطئ من أجل الإسراع ، فإن أخذ فترات راحة سيعزز بشكل كبير الصحة العقلية ، ويقلل من فرصة الإرهاق ، ويزيد من الإنتاجية.

 

أكدت دراسة علمية حديثة ذلك ، حيث قارنت بين مجموعتين من الطلاب – أحدهم أخذ فترات راحة والأخرى لم يفعل ذلك. عندما طُلب منك إكمال مهمة قائمة على الانتباه ، تفوقت المجموعة المنفصلة كثيرًا على المجموعة غير المنقسمة.

 

لكي تكون أكثر إنتاجية ، خذ فترات راحة ثابتة طوال يوم العمل. يساعدك الانفصال المنتظم عن عبء العمل – والضغط المصاحب له – على البقاء متحمسًا وتحسين الإنتاجية.

 

3. قم بإنهاء لعبة الذنب لرفع مستوى الرضا

 

Stop sign

 

بالنسبة للعديد من الأشخاص الذين يعملون من المنزل ، فقد تسبب صحتهم العقلية في الغوص طوال العام الماضي. علاوة على ذلك ، وفقًا لشركة Qualtrics ، واجه ربع العمال عن بُعد شعورًا متزايدًا بالذنب منذ بداية الوباء. لمكافحة هذا الاتجاه المزعج ، نحتاج إلى أن نمنح أنفسنا النعمة.

 

عندما يحملك صوتك الداخلي على مستوى مستحيل ، فإنه يسبب ضغطًا أكبر بكثير مما تدرك. لذا توقف عن سحق نفسك بسبب طول قائمة مهامك ، والضغوط المتصورة التي يجب أن تكون دائمًا عليها ، وغير ذلك من ضغوط مكان العمل. عندما تصبح WFH لعبة مستمرة من “لماذا لا يمكنني أن أكون أفضل أو أفعل المزيد؟” حان الوقت لتغيير في العقلية.

 

تذكر أنه لمجرد أنك تتمتع بإمكانية الوصول إلى العمل باستمرار لا يعني ذلك أنه يتعين عليك العمل باستمرار. علاوة على ذلك ، لا يمكنك مقارنة فعاليتك بمستويات ما قبل الجائحة. إنها لعبة كرة مختلفة الآن ؛ تسمح البيئة البعيدة بمرونة معينة ولكنها تسبب أيضًا أنواعًا أخرى من المشكلات. من المحتمل أيضًا أن يكون لديك ملاحظات أقل إيجابية مما لو كنت في المكتب. لا توجد فرص لتوجيهات مجاملات مبرد المياه أو ظهور مشرفين بجوار مكتبك لتهنئتهم بسرعة.

 

كل هذا يعني أنك بحاجة إلى أن تكون مؤيدًا لنفسك. في نهاية الأسبوع ، ركز على ما أنجزته ، وليس ما لم تفعله. احتفل بمكاسبك – حتى الصغيرة منها! حاول إيقاف الشعور بالذنب في مساراته حتى تتمكن من زيادة رضاك.

 

4. وقف المقارنة لهزيمة متلازمة المحتال

 

Board game pieces

 

متلازمة الدجال في مكان العمل تعني عدم استحقاق دورك أو مسؤولياتك. على سبيل المثال ، قد تشعر وكأنك محتال وأنك “سيتم اكتشافك”.

 

هذا النوع من التفكير الضار مشكلة خطيرة على الصحة العقلية للأفراد وهو شائع بشكل خاص بين النساء. في إعدادات WFH المعزولة لدينا ، يمكن أن تنتشر متلازمة المحتال بسبب نقص التواصل الشخصي والطمأنينة من الزملاء والمديرين.

 

لمنع متلازمة المحتال ، تحتاج إلى تحديد الحقيقة مقابل الخيال. على سبيل المثال ، فقط لأنك تشعر بأنك لست جيدًا بما يكفي لا يعني ذلك. بالإضافة إلى ذلك ، يمكن أن يجعلك الانغماس في بكرات تسليط الضوء على وسائل التواصل الاجتماعي (حتى على المنصات المهنية مثل LinkedIn) تشعر وكأن الجميع يزدهر بينما تفشل.

 

فيما يلي بعض الأساليب البسيطة والفعالة لمكافحة متلازمة المحتال:

  1. أوقف أي نوع من المقارنة ، سواء بين زملائك في العمل أو غيرهم في أدوار مماثلة.
  2. ذكر نفسك بمؤهلاتك وخبراتك السابقة.
  3. ابحث عن التعزيز الإيجابي لمشاريعك ومساهماتك. عندما تنتهي من مهمة ، بدلاً من مجرد إرسالها ، اطلب من المدير تقديم ملاحظات صريحة.
  4. اطلب المزيد من تقييمات الأداء. اشرح أنك تريد التأكد من أنك ناجح ، حتى أثناء العمل خارج المكتب.
  5. لا تربط الأخطاء بالفشل. إذا لزم الأمر ، تقبل المسؤولية ، ولكن انظر إليها على أنها فرص للتعلم.
  6. سيؤدي تطبيق هذه التعديلات على موقفك تجاه العمل إلى قطع شوط طويل في هزيمة متلازمة المحتال ، والشعور بمزيد من الرضا في وظيفتك ، والاهتمام بشكل أفضل بصحتك العقلية أثناء العمل من المنزل.

 

 

ملاحظة أخيرة حول العمل من المنزل والصحة العقلية

 

A lightbox suggesting that remote work mental health is manageable

 

أخيرًا ، افهم أن أي نوع من التغيير يستغرق وقتًا. مثلما يمكن أن تكون أسباب تدهور الصحة العقلية خبيثة وتحدث ببطء ، فإن تحسين عافيتك لا يحدث بين عشية وضحاها.

 

لا يوجد حل واحد ، ولكن هناك العديد من الإجراءات الصغيرة التي يمكنك اتخاذها لبناء عادات أفضل لتحسين العمل عن بُعد وتجربة الصحة العقلية. اضبط سير عملك وممارساتك اليومية لتلائم نمط حياتك واستمر في المسار. تذكر إعطاء الأولوية لصحتك العقلية والاستمرار في التخلص من عمليات التفكير السلبي. عندما تكون على دراية بالأسباب ، يكون من الأسهل بكثير معالجة وإصلاح المشكلات التي تؤثر على سعادتك في دورك عن بُعد.

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  42. An additional issue is that video games are typically serious as the name indicated with the major focus on learning rather than fun. Although, we have an entertainment element to keep your children engaged, each and every game is often designed to work with a specific set of skills or area, such as instructional math or science. Thanks for your post.

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  62. Thanks for your write-up. One other thing is that if you are promoting your property all on your own, one of the concerns you need to be aware of upfront is just how to deal with home inspection accounts. As a FSBO vendor, the key about successfully switching your property and saving money on real estate agent profits is expertise. The more you are aware of, the more stable your sales effort will be. One area where by this is particularly critical is inspection reports.

  63. I have noticed that over the course of developing a relationship with real estate owners, you’ll be able to come to understand that, in every real estate contract, a percentage is paid. In the long run, FSBO sellers will not “save” the percentage. Rather, they try to win the commission by doing an agent’s occupation. In doing this, they commit their money in addition to time to execute, as best they’re able to, the tasks of an broker. Those jobs include exposing the home by means of marketing, representing the home to all buyers, making a sense of buyer emergency in order to make prompt an offer, preparing home inspections, controlling qualification checks with the bank, supervising maintenance, and assisting the closing.

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  73. Yet another issue is really that video gaming has become one of the all-time most significant forms of entertainment for people of nearly every age. Kids have fun with video games, and also adults do, too. The XBox 360 is among the favorite games systems for people who love to have a huge variety of games available to them, in addition to who like to play live with other individuals all over the world. Many thanks for sharing your ideas.

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  90. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  91. One thing I would really like to say is that often before purchasing more computer system memory, consider the machine directly into which it is installed. When the machine is actually running Windows XP, for instance, the memory threshold is 3.25GB. Setting up in excess of this would purely constitute a waste. Make certain that one’s mother board can handle the upgrade quantity, as well. Great blog post.

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