Speaker 1 0:00

I get great pleasure in welcoming you back to another episode of a Healthy Shift podcast . I'm your host , Roger Sutherland , and today I want to address a topic that's incredibly important for every shift worker out there , and that's balancing shift work and family responsibilities and maintaining a healthy social life . Now , it's no secret that shift work can put a strain on our personal lives , but with the right strategies , we can thrive both at work and at home . So let's get into it . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy Shift . My name is Roger Sutherland , Certified Nutritionist , Veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show and welcome back to another episode .

Speaker 1 1:18

Shift work often means unconventional hours , which will lead to us missing out on family events , social gatherings and sometimes , in fact , a lot of the time . We can really feel quite isolated , but it doesn't have to be this way . Here are some evidence-based strategies to help you manage your family and your social life while you also manage working shifts . I know you're going to know the first one , but the first one is to communicate openly with your loved ones . Don't assume that they know . First and foremost , open communication is an absolute key . Make sure that your family understands your work schedule and the demands that it actually entails . Sit down with your partner , your children or your close friends and discuss your shifts and how they affect you , how they affect you personally and how they affect your availability . Just because you're off doesn't mean that you've got the energy to be with them . There could be other people or your other things that you've got the energy to be with them . There could be other people or your other things that you've got to do . This helps them to set the expectations and also reduces misunderstandings . One of the effective approaches to this is to create a shared family calendar , and we have digital tools like Google Calendar that can be synced across devices , ensuring that everyone knows when you're working , when you're free and when you're sleeping .

Speaker 1 2:49

This way , planning family activities or social events does become a lot easier and more organized . I know from my own personal experience . Scheduling it out and putting it on the wall means no one asks you the question because we just don't want to have to answer it . And if you're a shift worker , you know what I'm talking about here . You don't want to be sitting there and have someone say to you when are you working again , dad ? What are you doing , dad ? How come you're just sitting there , dad ?

Speaker 1 3:22

The bottom line is let them have a look at your roster , which will be listed on your fridge or on your wall . Have a whiteboard and put down the roster . Put down what activities the kids have got to get , to Put down on it when you're going for a walk or when you're catching up with Jenny or what you're doing , Because then the kids won't ask you if you're taking them to footy training . They'll know it's on the calendar , they can see it . They will know when you're working because it's on the calendar and they can actually see it . And I know in the early days you're going to have to continually tell them to look at the calendar , but over time they will actually become quite conditioned to just looking there and they won't have to ask you what seems like the most goddamn annoying questions ever , when you could have had it written out in the first place .

Speaker 1 4:16

So keep that in mind . It's really important . Have it written out Let the family know . Prioritise quality time . It's about quality over quantity . This is the mantra for us shift workers and this is what we should really , really embrace .

Speaker 1 4:34

When you are off duty , make the most of your time with your loved ones . This is important . They are the ones that are there . They are the ones that are supporting you . Important . They are the ones that are there . They are the ones that are supporting you . They are your support unit . So what you need to do is look ahead and plan special activities or spend simply just spend time with them . Spend time together doing everyday tasks . The key is to be present and to be engaging during these moments . It seems simple , I know , but we forget because we feel fragile and we feel tired . But they're our children , they are our life . We need to be spending time with them and doing those things because they will reap the benefit of it down the track . For families with children , bedtime stories , that simple Breakfast together or a weekend outing Go for a walk , a bike ride , Taking the kids to the local park , anything Weekend outings can be great ways to bond .

Speaker 1 5:35

If you're in a relationship , it's really important as a couple that you schedule a regular date night Once a week , once a fortnight . Make it worthwhile and schedule an actual date night , just you two , Time that you can get together and do something yourself . Or even just hey , hey , Are you home Wednesday ? Yep , Wednesday night we're going to sit , we're going to watch TV , I'll cook , we'll do that . Blah , blah , blah . Done Simple . That gives you the opportunity to literally just reconnect . These small but meaningful interactions can help to support and strengthen your relationships despite a busy schedule .

Speaker 1 6:18

And the other thing is as well , and I want you to think of it from this perspective you're a shift worker , and that's probably why you're listening to this , but have a think about it from a non-shift works perspective . They don't know how you're thinking , they don't know when they're going to catch up with you . So what about you ? Tell them this is what I'm going to do Friday night , I'm off , you and I we're going to go to this restaurant . It can just be a local , you could be just staying home and watching TV . But tell them communicate it . This is what I'm going to do . Give them something to look forward to . Who knows ? All right , so just make sure that you are communicating around this . It's really important .

Speaker 1 6:59

The other thing that you need to do and this is my next point is to stay connected socially . You need to maintain a social life that is equally as important as your home life . Even if your hours don't align perfectly with your friend's schedules , there are still ways that we can stay connected . Consider joining a social group or a club that meet during your off hours , a sport or something like that . Online communities can also provide a sense of belonging and support . A lot of people that do shift work end up incredibly isolated and very , very lonely , and these support groups can be really , really quite beneficial and quite good .

Speaker 1 7:42

And another tip is to schedule a catch-up with a friend regular catch-ups with the friends . Once again , the same as your relationship at home . They don't know what you're thinking A lot of the time , even though you can't catch up with them today or tomorrow . If you ring them today and say what are you doing next Thursday ? I'm off . I'll catch up with you next Thursday . Lock it in , let's go for brunch . They will be satisfied . They're looking forward to you doing that . You are looking forward to it as well . It's committing you to doing something which is fulfilling in your life .

Speaker 1 8:18

This is really important , and it doesn't have to be a major event . It can literally just be a coffee date or after night shift , forcing you to get up and get out and go and catch up for lunch or something . This has got a double banger for you . It gets you up , it gets you out , it commits you to catching up with a friend , and that stimulus of being with a friend will keep you awake and off the couch and stop you from napping . These moments of social interaction are just so important for your mental health and well-being .

Speaker 1 8:51

We underestimate , we lose contact as a shift worker , we lose contact with the outside society . We think the world's gone mad , but it's only that percentage of people that we're dealing with , because there are people there that really look forward to catching up with us . All you got to do is communicate with them when and they will be more than happy to sit back and wait until that time , because they know that you've committed that time to them , and I think that's one of the most important points that I can make Now set boundaries and practice self-care as well . This is something that's totally underestimated . By setting boundaries , it's crucial for us to avoid burnout . You can't catch up with Jenny , then Karen , then Mary and then Jane . You can't catch up with them all in the one day . You will burn out . You have to make a decision and people are going to have to respect it . You need to respect yourself so that you aren't someone who is running around like a headless chook on your days off and , all of a sudden , your days off are gone . Let your family and friends know when you need rest and ensure that they respect your downtime . This comes down to communication . Again , I want to make this point and I want to make this point very clear .

Speaker 1 10:04

Self-care isn't selfish . It's actually necessary . So prioritize those activities that you relax and recharge , whether it's just reading , exercising exercising , Even though it's downtime , away from everybody else . It might be stressful to your body , but it's downtime to you or just simply taking a nap and we've spoken about naps as well . Just remember you can't pour from an empty cup . Just remember you can't pour from an empty cup . Taking care of yourself and putting the oxygen mask on yourself enables you to be more present and more engaged with your own loved ones .

Speaker 1 10:43

Involve your family in your routine . Involving your family in your work routine can also help . Share the challenges and successes of your job with them and let them know how they can actually support you . This can build empathy and a stronger support system at home . Have a think about it . You come home frustrated , you come home angry . You come home tired . They don't know why . Maybe time to communicate with them at a high level . You don't have to go into the nitty-gritty and all the details , but you might find that you'll get some empathy from them if you actually communicate with them , and I think that's another one that's really , really important . A strong support system at home is vital to hold you up in your shift working life . If you're transitioning from night shift to a day shift , explain the importance of your sleep schedule and how they can help you to get the rest that you need by letting them know they know what to anticipate and how to go about it . Small gestures like keeping the noise down or helping with the chores can make a massive difference .

Speaker 1 11:48

Flexibility and adaptability Lastly , flexibility and adaptability are essential traits for us shift workers . Life is incredibly unpredictable in every way work , home , social , all of it and sometimes your plans will need to change . So , being flexible with your schedule and adapting to new routines can really help you to manage your family and your social life more effectively on the fly . If this happens , I'll do this . If this cancels , I'm going to do this . This is the best way to go about it . For instance , if you miss a family dinner due to work , plan a special meal on your day off . If you can't attend a social event , catch up with friends at a different time .

Speaker 1 12:32

The key is to find a balance that works for you and your loved ones . So , to wrap it up , balancing shift work with family responsibilities and maintaining your social life is , without doubt , incredibly challenging , but it is entirely possible with the right approach . So pull your head out of your bum and actually communicate . Let people know what you're doing , how you're going about it , when you're catching up with them , when you've got time for them , what you're going to do Because I don't know creates further problems . Communicate openly . Prioritise that quality time , Stay connected socially . Set boundaries in place because you can't be everywhere at once . Involve your family in your routine and be flexible and adaptable , because these strategies will help you to thrive both at work and also at home . There you go .

Speaker 1 13:26

Thank you for joining me on this episode of A Healthy Shift . If you found this helpful , please share this podcast with someone that you think might benefit from it , especially your fellow shift workers , and don't forget to subscribe . Follow the podcast , turn on the notifications so you never miss an episode , and until next time , take care and stay healthy and , if you're on , I'm going to look forward to catching up with you on the next rotation . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .