 |
Atlantic Women in
Law Enforcement
Les Femmes Policiere des Provinces de
L'Atlantique |
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Fitness & Lifestyles
MENTAL HEALTH & SHIFTWORK
Shiftwork is a reality for about 25% of the North
American working population. With so many working non- traditional hours, it is
not surprising that numerous health issues have been linked with shiftwork.
Generally, more attention is paid to physical health issues rather than mental
health issues. Mental health is described as how a person thinks, feels and acts
in life. It reflects how people view themselves, others and even their own
lives. Mental health impacts how we look at things and, consequently, how we
handle life’s challenges and problems. Handling stress, relating to others and
decision making are all functions of mental health.
It is important to understand that one’s mental health
is an integral part of one’s overall health. Mental health is a balance between
all aspects of life: physical, social, spiritual, emotional, and economic. We
encounter situations and events that challenge our mental health on a daily
basis - some we can control, some we cannot. What is important is the steps we
take to improve our psychological or mental well-being and that of those around
us.
|
Looking at the Research
A number of studies have found that
shiftworkers have more complaints of mental health symptoms such as
nervousness, chronic fatigue, anxiety, restlessness and
irritability. While there is no clear evidence that shiftwork is the
root cause of psychiatric problems, some researchers believe that if
a person is predisposed to a mental health problem, shiftwork may
serve as a trigger to exacerbate the problem.
A few small studies suggest shiftwork may be
linked to depression. For example, a French study
of retirees found that 29% of ex-shiftworkers were
depressed compared to 17% of former dayworkers.
Further studies show that gender may also play a
role. A study on steel workers indicated that out of
98 current and former shiftworkers, 23% of the
women suffered a major depressive disorder during
their lives versus 13.4% of men.
|
|
Coping: Exercise & Mental Health
Exercise is good for the body, and it may
also be good for the mind. Canadian researchers suggest that there
is “considerable evidence” that regular exercise can make a
difference in managing mild to moderate depression and anxiety.
Conclusions were based on a recent review of studies that used
exercise therapy as part of treatment for certain psychiatric
disorders.
One study found that depressed people
experienced significantly less depression after exercising for 20
minutes to an hour three times a week for 5 weeks. The benefits
lasted up to 1 year for some.
Because exercise generally improves quality
of life, Mayo Clinic doctors believe exercise is an important
component in the mix of treatments prescribed for mild to moderate
depression. Exercise they note, needs to be tailored to a person’s
abilities. In more severe cases of depression, exercise alone is
ineffective and needs to be combined with appropriate medical
treatment
|
Why does Shiftwork affect Mental Health?
- Less time to spend with family
- Less social interaction
- Limited opportunity for regular daily routine
- Physical/mental fatigue (leading to irritability,
lack of motivation, depression and/or headache)
MAINTAINING YOUR MENTAL HEALTH
For Shiftwork Related Challenges:
- Make time for Family and Friends. These
relationships need to be nurtured; if taken for granted they will not be
there to share life’s joys and sorrows. Make plans with people. Schedule in
social time or it may not happen.
- Stick to routines wherever possible. Try to
eat, sleep and exercise as regularly as you can whether working days, nights
or on days off.
- Ensure adequate sleep. Go to sleep ASAP
after night shifts to combat physical /mental fatigue.
Whether you work shifts or not, remember to:
- Build Confidence - identify your abilities
and weaknesses together. Accept them, build on them, and do the best with
what you have.
- Accept compliments – many of us have
difficulty accepting kindness from others but we all need to remember the
positive strokes when times get tough.
- Give and Accept Support - friends and
family relationships thrive when they are “put to the test”
- Manage Stress - we all have stressors in
our lives but learning how to deal with them when they threaten to overwhelm
us will maintain our mental health.
- Find Strength in Numbers - sharing a
problem with others who have had similar experiences may help you find a
solution and will make you feel less isolated
- Identify and Deal with Moods - we all need
to find safe and constructive ways to express our feelings of sadness, joy
and fear
- Learn to be at Peace with Yourself - get to
know who you are, what makes you really happy. Learn to balance what you can
and cannot change about yourself.
- Create a Meaningful Budget - financial
problems cause stress. Over-spending on our “wants” instead of our “needs”
is often the culprit
- Pay attention to general physical fitness and
good habits
- Learn how to recognize and reduce stress
through physical activity and relaxation
- Take leisure time seriously
- Irregular hours are known to exacerbate certain
pre-existing mental health problems, especially depressive disorders
How do you know if you need help?
- You find yourself feeling overwhelmed by
feelings of anger or despair.
- You used to be healthy, but now you are
often feeling ill.
- You feel your finances are out of control
and are worried about being able to pay your bills.
- You cannot recover as quickly as you used
to afer a set back.
- You can’t seem to resolve conflict in your
home or work life.
- You are drinking too much or using another
drug which is interfering in your life.
If you do need help,
where can you go?
Contact your Psychologist or your
local MEAP.
|
For more information, please contact DFLA, Lesley Tomblin @ 709-772-2534 or on
ROSS
References: Canadian Centre of Occupational Health and Safety (www.ccohs.ca),
Circadian Technologies(www.circadian.com), www.immigration.gov, Mayo Clinic (www.mayoclinic.com)
Fitness & Lifestyles
MENTAL HEALTH & SHIFTWORK
Shiftwork is a reality for about 25% of the North American working population. With so many working non-
traditional hours, it is not surprising that numerous health issues have been linked with shiftwork. Generally,
more attention is paid to physical health issues rather than mental health issues. Mental health is described as
how a person thinks, feels and acts in life. It reflects how people view themselves, others and even their own
lives. Mental health impacts how we look at things and, consequently, how we handle life’s challenges and
problems. Handling stress, relating to others and decision making are all functions of mental health.
It is important to understand that one’s mental health is an integral part of one’s overall health. Mental
health is a balance between all aspects of life: physical, social, spiritual, emotional, and economic. We
encounter situations and events that challenge our mental health on a daily basis - some we can control, some
we cannot. What is important is the steps we take to improve our psychological or mental well-being and that
of those around us.
|
Looking at the Research
A number of studies have found that shiftworkers
have more complaints of mental health symptoms
such as nervousness, chronic fatigue, anxiety,
restlessness and irritability. While there is no
clear evidence that shiftwork is the root cause of
psychiatric problems, some researchers believe that
if a person is predisposed to a mental health
problem, shiftwork may serve as a trigger to
exacerbate the problem.
A few small studies suggest shiftwork may be
linked to depression. For example, a French study
of retirees found that 29% of ex-shiftworkers were
depressed compared to 17% of former dayworkers.
Further studies show that gender may also play a
role. A study on steel workers indicated that out of
98 current and former shiftworkers, 23% of the
women suffered a major depressive disorder during
their lives versus 13.4% of men.
|
|
Coping: Exercise & Mental Health
Exercise is good for the body, and it may also be
good for the mind. Canadian researchers suggest
that there is “considerable evidence” that regular
exercise can make a difference in managing mild to
moderate depression and anxiety. Conclusions
were based on a recent review of studies that used
exercise therapy as part of treatment for certain
psychiatric disorders.
One study found that depressed people experienced
significantly less depression after exercising for 20
minutes to an hour three times a week for 5 weeks.
The benefits lasted up to 1 year for some.
Because exercise generally improves quality of life,
Mayo Clinic doctors believe exercise is an
important component in the mix of treatments
prescribed for mild to moderate depression.
Exercise they note, needs to be tailored to a
person’s abilities. In more severe cases of
depression, exercise alone is ineffective and needs
to be combined with appropriate medical treatment
|
Why does Shiftwork affect Mental Health?
- Less time to spend with family
- Less social interaction
- Limited opportunity for regular daily routine
- Physical/mental fatigue (leading to irritability, lack of motivation, depression and/or headache)
MAINTAINING YOUR MENTAL HEALTH
For Shiftwork Related Challenges:
- Make time for Family and Friends. These relationships need to be nurtured; if taken for granted
they will not be there to share life’s joys and sorrows. Make plans with people. Schedule in
social time or it may not happen.
- Stick to routines wherever possible. Try to eat, sleep and exercise as regularly as you can
whether working days, nights or on days off.
- Ensure adequate sleep. Go to sleep ASAP after night shifts to combat physical /mental fatigue.
Whether you work shifts or not, remember to:
- Build Confidence - identify your abilities and weaknesses together. Accept them, build on them,
and do the best with what you have.
- Accept compliments – many of us have difficulty accepting kindness from others but we all need
to remember the positive strokes when times get tough.
- Give and Accept Support - friends and family relationships thrive when they are “put to the test”
- Manage Stress - we all have stressors in our lives but learning how to deal with them when they
threaten to overwhelm us will maintain our mental health.
- Find Strength in Numbers - sharing a problem with others who have had similar experiences
may help you find a solution and will make you feel less isolated
- Identify and Deal with Moods - we all need to find safe and constructive ways to express our
feelings of sadness, joy and fear
- Learn to be at Peace with Yourself - get to know who you are, what makes you really happy.
Learn to balance what you can and cannot change about yourself.
- Create a Meaningful Budget - financial problems cause stress. Over-spending on our “wants”
instead of our “needs” is often the culprit
- Pay attention to general physical fitness and good habits
- Learn how to recognize and reduce stress through physical activity and relaxation
- Take leisure time seriously
- Irregular hours are known to exacerbate certain pre-existing mental health problems, especially
depressive disorders
How do you know if you need help?
- You find yourself feeling overwhelmed by feelings of anger or despair.
- You used to be healthy, but now you are often feeling ill.
- You feel your finances are out of control and are worried about being able to pay your bills.
- You cannot recover as quickly as you used to afer a set back.
- You can’t seem to resolve conflict in your home or work life.
- You are drinking too much or using another drug which is interfering in your life.
If you do need help, where can you go?
Contact your Psychologist or your
local MEAP.
|
For more information, please contact DFLA, Lesley Tomblin @ 709-772-2534 or on ROSS
References: Canadian Centre of Occupational Health and Safety (www.ccohs.ca),
Circadian Technologies(www.circadian.com), www.immigration.gov,
Mayo Clinic (www.mayoclinic.com)
