Speaker 1: 1:12

Let's call it for what it is Shift work is really, really hard. It's not only really taxing on us physically, but it's incredibly taxing on our mental health as well. In today's episode, I want to discuss the mental struggles of shift work and give you some strategies to really help. 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 a Healthy Shift podcast where we provide evidence-based strategies to help shift workers thrive and not just survive in the world of our 24-7 work.

Speaker 1: 2:28

I'm your host, roger Sutherland, and today I'm shining the spotlight onto a topic that affects every single shift worker at some point, and that is the mental struggles of shift work. Shift work doesn't just challenge your body. It takes an enormous toll on our mental health as well. The mental exhaustion, the stress, the emotional strain can seriously leave. You feel like you are barely holding it together sometimes, but the good news is there are proven strategies to help you shift your mindset, to help you manage your stress and to build some form of resilience so that you can conquer these struggles and truly thrive. Now my mantra is to give you more energy to do the things that you love outside of your shift working life, and I work really hard to do this, because it's no good giving everything to your work when you've got nothing left, and I mean nothing left to give to those that are waiting for you at home. So let's go through some of this and talk about it.

Speaker 1: 3:38

First of all, understanding the mental struggles of shift work and we're going to call it what it is, because shift work is really hard. Working irregular hours goes against your natural circadian rhythm, and that alone is impacting on your mental well-being. Quite apart from what you're exposed to, the fact that your circadian rhythm is desynchronized from your everyday life causes mental issues and impacts on your mental well-being. Let's just go and throw into that the isolation, missing out on your family events and the constant struggle to balance work and life. Try catching up with a friend. It's impossible. Try catching up with family and doing things with family Impossible. All we ever seem to do is go to work and come home, run the kids to activities, sleep, repeat, it's just a nightmare. And it's no wonder that many shift workers constantly feel mentally and emotionally exhausted. And if you're feeling overwhelmed and irritable or like you are literally just functioning and going through the motions, you know what You're not alone.

Speaker 1: 4:52

But the first step to overcoming these struggles is to acknowledge them, and acknowledge them without judgment. Let me just go into that a little bit more. First of all, it's important that we stay positive in our challenging environment. Now, I know firsthand how hard it is to stay positive when you're constantly tired and feel like you're missing out on life outside of your work life. And here's the truth your mindset actually shapes your experience. Now I want you, while you're listening to this, start thinking about some of the people at your work.

Speaker 1: 5:29

We have negative, nancy. Everything is just an absolute shit show. It's a problem. Everything is negative, negative, negative, always glass half full. Everything's a problem. Management's a problem, work's a problem. The patients are a problem. The people we're dealing with is a problem. Whinge, whinge, whinge, whinge, whinge.

Speaker 1: 5:50

Now compare that one to the person who. You know who they are. We've got them up and about. They seem to have all of their shit together. Everything seems to be going really, really well in their life. They exercise, they eat well, they look fabulous. What is it that they're doing that's different to the other person? Because you've got to remember, you're all doing exactly the same job.

Speaker 1: 6:16

So it's the mindset, because one of the most powerful tools that you have in your toolbox call it happy clapper, call it what you like is gratitude. And at the end of every shift, you should take a moment to write down three things that you're grateful for, no matter how small it could be. Something really simple, like we got through that shift, I've got a supportive workmate and God, I enjoyed that hot coffee before we started the shift, and I love coming home and being able to close the door behind this shift. This small and very, very daily practice sorry, this very small daily practice will rewire your brain to focus on what's going right rather than what's going wrong. And if you don't believe me, try it, because the more you write down the positives, the more you notice the positives, the more you realize how many positive things there are going on in your life, because your brain will start to look for that instead of looking for all the negative stuff. So you get to make a choice. Do you want to be negative, nancy, or do you want to be up and about, betty? You tell me. Make a decision, because you are the one that is forming that. The world is not all against you. I can promise you that.

Speaker 1: 7:46

And another key mindset shift is just to reframe your thoughts. Try this Instead of saying I'm missing out on time with my family, damn it, this is terrible. Try flipping it to I'm providing for my family and I'm making the most of the time that we do have when we are together, it's about reframing it in your own mind. Happy clapper Guess what Happy clapper works.

Speaker 1: 8:15

The next thing that we have to do which is something that is super important because so many clients and so many people that I come across and I was a victim of this as well is we've got to manage stress before it manages you, because stress is inevitable in shift work, but it doesn't have to control you. First of all, you can start off by identifying what your triggers are. Is it the workload, is it the lack of sleep, or is it because I feel disconnected from my loved ones or lack of sleep? Or is it because I feel disconnected from my loved ones? Because once you realize what it is that's causing your stress, you can take proactive steps to start managing it. Simple techniques like box breathing can calm your nervous system in a moment of stress, when you feel yourself getting anxious. Breathe in for four seconds, hold for four seconds, breathe out for four seconds and then hold again for four seconds and repeat this for just a minute or two and notice the shift that you actually feel in your well-being. You will actually notice it, but you've got to take that whole two minutes to actually do it. But the benefit is enormous.

Speaker 1: 9:39

It's also essential for you, as the shift worker, to schedule downtime for yourself, guilt-free. Your body and mind need time to recharge, and rest is just as productive as any shift that you will ever work. Give yourself permission to pick up your book and curl up on the couch and read for a while. That's important, that downtime. Now this is where you have to catch yourself. That doesn't mean grab your phone and curl up in the corner and scroll TikToks, because that is not helping with your stress. What you need to do is you need to grab a book where you can escape and curl up and read for a bit, or go and get a pedicure, or go and get a massage, or take yourself for a walk. It's okay to schedule downtime for you and it's important that you actually do.

Speaker 1: 10:42

Now, developing resilience in shift work. Resilience is like a muscle it gets stronger the more you use it, and one of the best ways to build resilience is by focusing on what you can control. Now, you can't control your roster or when you're going to get called for overtime, but what you can control are your sleep habits, your nutrition and how you manage your stress, and what you do when you get light, when you eat, what you eat. You can control those things. You can't control what happens at work. So keep that in mind. Control the controllables Now.

Speaker 1: 11:27

The other thing that you need to do is set small and achievable goals, like prepping a meal in advance. Identify the most difficult meal in each day. So when you have your days off, pick a meal, or have a look at your future roster and pick what meal you think is going to be the most challenging in every single day. Is it one on shift? Is it one at home. Do you have to worry about feeding the kids when you get home after a day shift? Plan that ahead. Do it while you're lucid so that you're not having to try and think about it. While you've got that decision. Fatigue it so that you're not having to try and think about it while you've got that decision. Fatigue. Really important 10 minutes of stretching before bed these things can all make a difference. Each small win builds confidence and strengthens your resilience. This is why, when I coach clients, I set small and achievable habits for them to build, so that they have small, achievable goals and wins every single day, because doing that gives you a sense of accomplishment.

Speaker 1: 12:35

Surround yourself with supportive people who understand what you're going through. If your workmates are always negative, think about it. Why do you need to keep communicating with them? Walk away from that conversation. You don't need that. Seek out communities like this podcast or my community. That will uplift and encourage you. That's what we need. We need supportive people. Have a good look at the people around you and the people that you're communicating with. Are they uplifting you or are they dragging you down? Only you can make that decision, but I think it's an important decision that you make, and when you do it, you don't have to say to someone I can't have anything to do with you anymore. Just untie the boats and let them drift. That's all you've got to do Now.

Speaker 1: 13:26

The power of self-compassion this one is an absolute game changer, especially for our shift working community. We are our own harshest critics, beating ourselves up for feeling tired or not being as productive as we'd like, but self-compassion is about treating yourself with the same kindness that you'd offer a friend. Think about it. How are you talking to yourself? Would you allow a friend to talk to you like that? If not, why are you doing it to yourself? So stop and think, because it's really, really important.

Speaker 1: 14:02

No one likes a bully no one. You don't like to be bullied, so why on earth do you think that you can actually bully yourself? And if you're struggling, remind yourself this I'm doing the best I can at the moment in a really tough environment. That's cheering yourself on. You're doing the best that you can in a really tough environment. It's hard. Keep that in mind. Instead of saying I should be able to handle this, I've got to do much better, try saying I'm having a hard time right now and that's okay. This simple shift in self-talk will reduce stress and help you to bounce back faster from your own setbacks. Those are very simple strategies, but if you think about most of them, it's the way you talk to and encourage and support yourself because you are tired, and bullying yourself when you're tired really hurts, so don't do it all right. So my final thoughts on this the mental struggles of shift work are very real, but they don't have to define your life. By shifting your mindset, managing your stress and developing resilience, and by practicing self-compassion, you can literally break free from survival mode and start thriving. Remember, you are not alone on this journey. I'm here to give you the tools, the strategies and the encouragement to help you to live a healthier, happier and thriving shift working life.

Speaker 1: 15:42

If this episode resonated with you, shift working life. If this episode resonated with you, please share it with your fellow shift workers. It's an important episode. Let's build a community where we lift each other up and show that thriving in shift work is absolutely possible. So, until next time, take care of yourself, set those boundaries and keep making a healthy shift.

Speaker 1: 16:07

So thanks for tuning into a Healthy Shift podcast If you're ready to take the next steps towards thriving in shift work. Go and visit my website at ahealthyshiftcom because I've got more resources and you can join our thriving community through there. Don't forget to hit, follow and leave a review, because this will help more shift workers just like you to find this podcast and I'll catch you on the next episode. 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.