Health

A definition of health.HEALTH

  • The major health effects of shift work include:
    • An increased incidence of gastrointestinal upset
    • Possibly an increased risk of heart disease
    • Higher susceptibility to the effects of physical agents like fumes, gases and dusts.
  • Causes of gastrointestinal problems include:
    • Gulping air through the fast drinking of beverages or smoking
    • Excessive coffee drinking
    • Postponing bathroom breaks
  • The primary solution is:
    • Eating and drinking slower
    • Alternating beverages
    • Limiting or quitting smoking
    • Using the bathroom more regularly
    • Exercising regularly
  • Shift workers need to be aware of the effect shift work has on pre-existing medical conditions.  The two that are most affected are diabetes and epilepsy.
  • Mental Health Effects
    • Nervousness
    • Chronic fatigue
    • Anxiety
    • Restlessness
    • Irritability
    • Depression

THE RELAXATION RESPONSE

  1. Sit quietly in a comfortable position.
  2. Close your eyes.
  3. Deeply relax all your muscles, beginning at your feet and progressing up to your face.
  4. Breathe through your nose.  Become aware of your breathing.  As you breathe out, say the word, “ONE” silently to yourself.  For example, breathe IN…OUT:  “ONE”; IN…OUT:  “ONE”.  Breathe easily and naturally.
  5. Continue for 10 to 20 minutes.  You may open your eyes to check the time, but do not use an alarm.  When finished, sit quietly for several minutes, at first with your eyes closed and later with your eyes open.  Do not stand for a few minutes.
  6. Do not worry about your success in achieving a deep level of relaxation.  Maintain a passive attitude and permit relaxation to occur at its own pace.  When distracting thoughts occur, do not dwell on them – return to repeating “ONE”.  With practice, the response should come with little effort.  Practice the technique once or twice daily, but not within two hours after meals – digestion interferes with the relaxation response.

PROGRESSIVE DEEP MUSCLE RELAXATION

Take 30 minutes to complete all of the muscle groups or relieve tension in specific muscles only.

 

 

MUSCLE TENSING METHOD
Hands Breathe in, extend arms in front of you, clench fists tightly for five seconds. Relax / let go, exhale, feel the warmth and calmness in your hands.

 
Forearms Breathe in, extend arms out against an invisible wall and push forward with hands for five seconds. Relax / let go, exhale.
Upper arms Breathe in, bend elbows. Tense biceps for five seconds. Relax / let go, exhale and feel the tension leave your arms.

 
Shoulders Breathe in, shrug shoulders up to your ears for five seconds. Relax / let go, exhale.
Lips, cheeks & jaw Breathe in, draw corners of your mouth back and grimace for five seconds. Relax / let go, exhale. Feel the calmness and warmth in your face

 
Eyes & Nose Breathe in, close your eyes as tightly as you can for five seconds. Relax / let go, exhale.
Forehead Breathe in, tense forehead. Try to make your eyebrows touch your hairline for five seconds. Relax / let go, exhale.

 
Back Breathe in, arch your back off the floor or bed for five seconds. Relax / let go, exhale. Feel the anxiety and tension disappearing.
Stomach Breathe in, tighten your stomach muscles for five seconds. Relax / let go, exhale.

 
Hips & Buttocks Breathe in, tighten buttocks for five seconds. Relax / let go, exhale.
Thighs Breathe in, tighten thigh muscles by pressing legs together as tightly as you can for five seconds. Relax / let go, exhale.

 
Feet Breathe in, curl toes under as tightly as you can for five seconds. Relax / let go, exhale.

 

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