Burnout proofing for Shiftworkers
#43
March 24
While interviewing people for the Forensics Found podcast, I love learning about what kinds of shifts and call schedules agencies employ. There is no one right way for full coverage! And you know the old saying “death doesn’t happen 8-4 Monday - Friday or take holidays off.”
Shiftwork can be challenging, even if you live alone, have one job, and have no major priorities. Rope in families, school, houses, vacations, pets, hobbies, and multiple jobs; life can get a little lifey. True, shiftwork is a great way to work flexible hours and potentially increase your earning power, but it can also make it difficult to maintain a healthy work-life balance. In this newsletter, I will explore some specific strategies that can help you achieve a healthy balance on shiftwork.
Plan Your Schedule Carefully
This means taking the time to plan your work shifts well in advance, so you can schedule your personal activities around them. If possible, try to schedule your shifts in a way that allows you to have some consistency in your work schedule. For example, if you work a rotating shift pattern, try to stick to a routine that allows you to get enough sleep and have some free time during your off-hours.
2. Prioritize Your Sleep
Sleep is essential for good health, and when you work shiftwork, getting enough sleep consistently can be a challenge. Some strategies for getting enough sleep when you work shiftwork include:
Creating a sleep-friendly environment in your bedroom. This might mean investing in blackout curtains, a comfortable mattress, and noise-canceling headphones or earplugs.
Establishing a consistent sleep routine, even on your days off. This can help regulate your body's natural sleep-wake cycle and make it easier to fall asleep and stay asleep.
Avoiding caffeine, nicotine, and alcohol, particularly in the hours leading up to your bedtime.
Taking naps when possible. Even a short nap during your break can help improve your alertness and concentration during your shift.
Invest in blue-blockers for folks ending their shift during daylight or a light board for folks beginning their shifts during dark hours.
3. Make Time for Exercise
Regular exercise is essential for good health, and when you work shiftwork, it can be challenging to find the time and energy to stay active. However, making time for exercise can help you manage stress, boost your mood, and improve your overall health and wellbeing. Some tips for fitting exercise into your shiftwork schedule include:
Finding an exercise routine that works for your schedule and preferences. This might mean working out at home, joining a gym with flexible hours, or taking a yoga or fitness class during your break.
Scheduling your exercise sessions in advance, just like you would schedule your work shifts. This can help you prioritize exercise and make it a regular part of your routine.
Finding ways to stay active during your shift, if possible. For example, if your morgue is at a hospital, you might be able to walk or jog on their paths, or do some stretching exercises to help alleviate stiffness and soreness.
4. Eat a Healthy Diet
Eating a healthy diet is important for good health, and when you work shiftwork, it can be tempting to rely on fast food and convenience foods to get through your shifts. However, a diet that is high in sugar, salt, and fat can lead to health problems over time. Some tips for eating a healthy diet when you work shiftwork include:
Packing healthy snacks and meals to bring to work. This might include fresh fruits and vegetables, whole-grain crackers, and lean proteins like chicken or fish.
Avoiding sugary and caffeinated drinks, which can interfere with your sleep and make it harder to stay alert during your shift.
Eating regular, balanced meals throughout the day, even if your schedule is irregular. This can help regulate your blood sugar and energy levels, and help you avoid cravings and overeating
5. Do not expect perfection! Striving to always have a balanced life or a life that looks like everyone else’s will only lead to disappointment. This job is a calling and takes some sacrifice but, if you’re like me, the job is also a part of you. Don’t fight your feelings of frustration! Admit that sometimes it can be difficult, share the feelings with someone you trust (coworker, partner, a journal), and then feel the feelings! Remember why you do the job - whatever that reason is! When you’re feeling frustrated, take a little extra time for yourself, recognizing that you are doing something many people would never be able to do.
Thank you for showing up, whatever your shift!
At one office, I worked the evening shift 2-10pm Monday - Sunday, off Monday-Tuesday, work Wednesday-Friday, off Saturday-Sunday and repeat. We didn’t take call because there was also a day shift and a night shift. At another office, I worked mids 10am-6pm Monday - Friday and then we rotated weekend and overnight call from home. We had a day shifter and an evening shifter too.
I’d love to hear your shiftwork schedules! What worked for you and what didn’t?
Cheers,
Kat
Katharine Pope, MA, D-ABMDI
Forensics Found
www.forensicsfound.com
www.forensicsfound.thinkific.com
