طرق في علاج الإرهاق والتعب النفسي عند العمل عن بعد

طرق في علاج الإرهاق والتعب النفسي عند العمل عن بعد
طرق في علاج الإرهاق والتعب النفسي عند العمل عن بعد - برنامج Uphand

طرق في علاج الإرهاق والتعب النفسي عند العمل عن بعد 5 طرق للتخلص من إجهاد العمل :

طرق في علاج الإرهاق والتعب النفسي عند العمل عن بعد 5 طرق للتخلص من إجهاد العمل : تعبت في العمل – لقد اختبرناها جميعًا ، وحاولنا جميعًا التعامل معها. من الطبيعي أن تعاني من “ركود” بسيط من وقت لآخر أو أن تشعر بالنعاس في العمل يوم الجمعة بعد أسبوع مليء بالتحديات. ومع ذلك ، فإن الشعور بالإرهاق الذي لا ينتهي في العمل شيء مختلف تمامًا ويتطلب اهتمامًا دقيقًا من الشخص.

 

لماذا ا؟

يمكن أن تؤدي فترة طويلة من الشعور بالتعب في العمل بسهولة إلى الإرهاق الوظيفي الكامل ، وهو أمر يصعب التغلب عليه. بالإضافة إلى ذلك ، يأتي العصر الجديد للعمل عن بُعد بمجموعة جديدة من التحديات التي يمكن أن تؤدي إلى إجهاد العمل الشديد إذا تركت مهملة.

 

لذلك ، لتجنب مخاطر الإرهاق الوظيفي ، يجب أخذ التعب في العمل – سواء في الإعدادات عن بُعد أو في المكتب – على محمل الجد. ماذا تفعل إذا كان الشعور بالتعب في العمل قد أصابك بالفعل ، ولا يمكنك التخلص منه؟ وما هي بعض الأشياء التي يجب تجنبها عند التعامل مع إرهاق العمل؟ دعنا نتعمق في هذه المقالة ونكتشف ذلك!

 

هل هذا التعب من العمل الذي أشعر به؟

 

Person too tired to work

 

أول الأشياء أولاً – ما هو التعب في مكان العمل وما هو ليس كذلك؟ حسنًا ، إنه خط رفيع بين أحدهما والآخر. ومع ذلك ، وفقًا لهذه الدراسة:

 

يمثل إجهاد العمل إجهادًا شديدًا وقدرة وظيفية منخفضة يتم الشعور بها أثناء يوم العمل وفي نهايته.

 

إنه مزيج من التعب الجسدي والعقلي والعاطفي الذي لا يمكن إزالته بالراحة والنوم الكافيين. هذا التعب يقلل من قدرة المرء على التركيز وأداء المهام ويقلل من الحافز. هناك مجموعة متنوعة من الضغوطات التي تؤدي إلى التعب الشديد عن العمل ، وتجربة أوقات الأزمات ، مثل الوباء العالمي ، هي بلا شك واحدة منها. لحسن الحظ ، هناك طرق لمساعدة نفسك إذا كان تعب العمل الذي لا ينتهي أبدًا قد تسبب في تعويذة عليك.

 

ماذا تفعل إذا كانت أعراض التعب في مكان العمل قد أصابتك بالفعل

1. الحفاظ على حدود العمل والحياة

 

Tennis court

 

 

على الرغم من أنك سمعت هذه النصيحة على الأرجح مرات عديدة ، فإن الرسالة لا تفقد أهميتها. حدود العمل والحياة الصحية هي الشيء الذي يجب مراعاته عند التعامل مع إرهاق العمل. حتى إذا كنت تحب وظيفتك حقًا ، فإن عقلك وجسمك لا يزالان بحاجة إلى إجازة مناسبة لاستعادة قدراتهما.

 

اترك العمل في العمل. لا تتحقق من بريدك الإلكتروني بعد ساعات العمل. اعلم أنك لست ملزمًا بأن تكون متاحًا للوصول إلى مكان عملك على مدار الساعة طوال أيام الأسبوع (ما لم ينص على خلاف ذلك). العامل الذي يتمتع بالراحة والنشاط ، جسديًا وعقليًا ، هو أكثر قيمة بكثير من الشخص المرهق. لا يترك لك التواجد للطلبات المتعلقة بالعمل في جميع الأوقات وقتًا كافيًا لإعادة الشحن ويؤدي إلى أعراض التعب في مكان العمل.

 

عندما يتعلق الأمر بالعمل عن بعد ، فإن الحدود بين العمل و “عدم العمل” تصبح ضبابية بلا شك. نجد صعوبة أكبر في فصل يوم العمل وإنهائه في الوقت المحدد ، حيث إن التنقل المسائي الوحيد الذي نقوم به هو من مكتب المنزل إلى الأريكة (إذا كان الأمر كذلك).

 

لتساعد نفسك على رسم الخط ، فكر في اختراع طقوس نهاية يوم العمل. قم بإيقاف تشغيل الكمبيوتر ، أو الذهاب في نزهة إن أمكن ، أو كسر العرق في المنزل. يمكن أن يكون أي شيء يشير إلى نهاية يوم العمل بالنسبة لك على وجه التحديد.

 

2. اعتني بصحتك

 

Healthy berries

 

 

يمكن أن يكون إرهاق العمل ناتجًا أيضًا عن مشاكل صحية مستمرة ، والتي بلا شك تحتاج إلى معالجتها من قبل أخصائي الرعاية الصحية. إذا كنت واثقًا من أن مؤشرات صحتك العامة تقع ضمن النطاق الطبيعي ، فمن المفيد مراجعة عاداتك اليومية.

 

يساهم النظام الغذائي السيئ وقلة التمارين والنوم الحرمان بلا شك في مستويات الطاقة والإنتاجية اليومية في العمل. يؤدي عدم الحصول على قسط كافٍ من النوم إلى زيادة خطر الإصابة بالجفاف ، مما يؤثر بشكل مباشر على أدائك.

 

عندما لا يكون جسمك رطبًا بدرجة كافية ، يمكن أن تشعر بالضعف والتعب. لذلك ، فإن الماء ضروري لحمل العناصر الغذائية في جميع أنحاء الجسم والتخلص من فضلاته. تأكد من شرب الكثير من المشروبات وتناول الطعام المليء بالماء خلال النهار. إذا كان الحفاظ على رطوبتك أمرًا صعبًا بالنسبة لك ، ففكر في استخدام تطبيق ترطيب لمساعدتك على البقاء على المسار الصحيح مع كمية المياه التي تتناولها.

 

Water reminder

 

نظامك الغذائي هو جانب آخر يؤثر على مستويات الطاقة والإنتاجية لديك أكثر مما تعتقد. على سبيل المثال ، يمكن أن يؤدي استهلاك الكثير من الكربوهيدرات – المنتجات السكرية والموجهة للخبز – إلى زيادة الطاقة في البداية ، ولكن التأثير بعد ذلك يكون عكس ذلك. يفيض عقلك بالهرمونات المتعلقة بالنوم ، وتبدأ في الشعور بالتعب. يمكن أن يسبب الحفاظ على مثل هذا النمط الغذائي يوميًا الشعور بالتعب أيضًا.

 

عندما يتعلق الأمر بالتمارين الرياضية ، يمكن أن تقلل بشكل كبير من التعب المرتبط بالعمل عن طريق زيادة مستويات الطاقة والقوة. علاوة على ذلك ، فإن ممارسة التمارين الرياضية منخفضة الكثافة بانتظام ، مثل المشي أو الركض الخفيف أو ركوب الدراجة بشكل غير رسمي ، يقلل من التعب ويقلل من مستويات التوتر ويحسن النوم. لست من محبي التمرين؟ مرة أخرى ، هناك الكثير من الأدوات والتطبيقات التي تجعل النشاط البدني ممتعًا ويسهل الحفاظ عليه.

 

3. خطة الجدول الزمني الخاص بك وفقا لأنماط الإنتاجية الخاصة بك

 

Planning a schedule

 

سبب آخر للشعور بالتعب في العمل قد يكون العمل وفقًا لجدول زمني لا يتماشى مع “ساعتك البيولوجية” الفردية وأنماط الإنتاجية.

 

كلنا نتبع دورة داخلية فردية من اليقظة والنوم – إيقاع الساعة البيولوجية. من السهل نسبيًا استنتاج ما إذا كنت ، على سبيل المثال ، شخصًا صباحيًا أم لا بدون تحليل محدد. ولكن عندما يتعلق الأمر بالوعي بساعات ذروة الإنتاجية ، يمكنك بالتأكيد استخدام بعض الإرشادات.

 

DeskTime report overview

 

 

إن معرفة متى تتدفق عصائرك الإبداعية بشكل أفضل أو إدراك أن لديك عثرة يومية في الكفاءة في وقت معين يمكن أن يساعد بشكل كبير في التخطيط لجدول عملك.

 

أسهل في التركيز في الصباح؟

← حدد مواعيد اجتماعاتك في فترة ما بعد الظهر وخصص الساعات الأولى للعمل العميق.

 

ذروة الإنتاجية في فترة ما بعد الظهر؟

← ضع في اعتبارك خياراتك لبدء يوم العمل بعد قليل ، حتى لا تعذب جسدك وعقلك بجلسات الصباح الباكر.

 

تذكر – الأمر كله يتعلق بالتوافق مع الساعة الداخلية لجسمك لتقليل خطر الشعور بالتعب.

 

4. النوم ليلا بعيدا

 

Person sleeping

 

جانب آخر أساسي عند التعامل مع إرهاق العمل هو التأكد من حصولك على نوم جيد ليلاً. يؤثر الحرمان من النوم على مستويات الطاقة لديك ، والوظائف المعرفية ، والتحفيز ، والتي يمكن أن تتحول بسرعة إلى إرهاق عام ، مما يؤثر على أداء عملك أيضًا.

 

هل سبق لك أن عانيت من الاستيقاظ في الصباح بعد أن نمت لتوك لمدة 8 ساعات ، ولكنك تشعر ، بحالة جيدة ، بشعور سيء؟ هذا يدل على أن نومك غير كافٍ ، لأن قوة النوم لا تكمن فقط في كميته ولكن أيضًا في جودته.

 

بينما يمكن أن تكون هناك حالات مختلفة تؤثر على كفاية نومك ، هناك شيء واحد يمكنك الاهتمام به وهو نظافة النوم. ماذا يمكنك أن تفعل بهذا الشأن؟ التغييرات الصغيرة تحقق نتائج رائعة:

  • التزم بجدول نوم ثابت واتبع روتين ما قبل النوم.
  • لا تفرط في قيلولة أثناء النهار.
  • قم بتعتيم الأضواء وتخلص من الأجهزة الإلكترونية (الأمر صعب ولكنه يستحق ذلك).
  • اجعل غرفة نومك معبد نومك – مرتبة مريحة ، وفراش جميل ، وروائح مهدئة ، وما إلى ذلك.
  • لا تدع الضوء والضوضاء تقطع نومك ؛ استخدم سدادات الأذن والستائر الثقيلة أو قناع العين.

 

بالإضافة إلى ذلك ، فإن أحد التحسينات الرئيسية التي يمكنك إجراؤها لتعزيز جودة نومك وتقليل إجهاد العمل هو إعطاء الأولوية لنومك. قد يبدو بديهيًا جدًا. ومع ذلك ، لا يولي الكثير من الناس اهتمامًا كافيًا للعلاقة بين النوم ورفاهيتهم. هل تشعر بالتعب المستمر في العمل؟ افحص نوعية نومك.

 

5. ضع في اعتبارك أخذ يوم عطلة (وتذكر أن تأخذ فترات راحة أثناء العمل)

 

Self care isn't selfish

 

أخذ فترات راحة في العمل ضروري لأداء العمل مثله مثل الحفاظ على تركيزك. وفقًا للبحث ، يعمل الموظفون الأكثر إنتاجية لمدة 52 دقيقة ثم يستريحون لمدة 17. العمل في مثل هذه السباقات يمنح وظائفهم المعرفية والجسم وقتًا كافيًا للراحة بحيث يمكن “بدء” جلسة العمل التالية بكفاءة ممتازة.

 

في حالة عدم نجاح أي من طرق التعامل مع إرهاق العمل ، قد ترغب في أخذ يوم عطلة. يمكن أن يكون الروتين عدوًا للإبداع والتحفيز والإنتاجية. يعد قضاء يوم لنفسك أمرًا ضروريًا لرفاهيتك ، كما أن إعادة شحن نفسك بشكل صحيح أمر مهم في تجنب العواقب الوخيمة مثل التعب المزمن أو الإرهاق الكامل.

 

سواء قررت “تبني الكسل” ، أو الانخراط في أنشطة ممتعة ، أو التعامل مع الأعمال المنزلية ، تأكد من استمرار العمل في العمل وأن يكون يوم إجازتك حاضرًا قدر الإمكان.

 

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Aya Khaled

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