Medical problems from alcoholism - depression, liver disease, ulcers, high blood pressure

Almost one half of sailors who suicide are drunk

A blood alcohol level of .15 increases your chance of a car wreck 24 times

NATOPS 3710.7Q: no alcohol within 12 hours of flight planning; no hangover!

Drinking only two drinks at bedtime causes less restful sleep - leading to fatigue the next day

If you drink too much - talk to your command DAPA or medical department representative, or visit Alcoholics Anonymous (AA)

Medical problems from overeating - obesity, high blood pressure, diabetes, heart disease, stroke, high lipid levels

Strict dieting or fasting does not result in sustained weight loss - your metabolism slows and you regain weight when you resume “normal” eating

Overeaters’ Anonymous may help

Commercial weight reduction programs and diets are costly and no more effective

Eat three meals a day - to avoid evening binges

Select a high fiber, low fat diet Cut calories by using sugar substitutes,

sugar-free sodas, fat-free salad dressing, and skim milk; avoid gravy, deserts

Healthy snacks - carrots, celery, pickles, lettuce, fruit

Caffeine increases your alertness for several hours - but then causes increased fatigue

Health problems from caffeine use - high blood pressure, anxiety, irritability, withdrawal headaches, sleep problems

Insomnia may result from any caffeine use after noon

Mountain Dew, chocolate, and tea have caffeine

Decrease your caffeine intake to two or less cups of coffee (or the equivalent) per day

Decrease your caffeine use by eliminating one cup of coffee from your daily intake every few days

80% of Americans do not get enough sleep

Poor sleep causes fatigue, irritability, depression, work inefficiency, and accidents

Optimal sleep - 8 to 8.5 hours per night (need minimum of 5 hours to avoid performance difficulties - especially for sedentary persons making complex decisions or needing to be attentive)

Causes of fatigue: 1) sleep debt 2) circadian rhythm disruption 3) prolonged effort (mental,

physical) Myths about sleep: 1) cannot “bank” sleep 2) wakeful rest does not replace

sleep

Symptoms of sleep deprivation: 1) hallucinations (REM intrudes into day) 2) excessive yawning 3) impaired concentration and memory 4) head bobbing (due to “microsleep”) Remedy for sleep deprivation: 1) caffeine 2) naps for 60 minutes max (if longer,

allow 20 minutes to reach alert state)

avoid heavy exercise and alcohol before bed avoid caffeine use after noon go to bed and awaken at the same time if unable to fall in 30 minutes, arise and

read until you feel sleepy avoid naps longer than 30 - 60 minutes relax for 30 to 60 minutes before bedtime relaxation techniques may induce sleep do not check your alarm clock during night

Try specific stress management techniques discussed later

Change your outlook on how you view stress

Talk to someone (friend, chaplain, mentor, Family Service Center counselor, flight surgeon)

Create a support network of friends Schedule fun activities - noncompetitive

hobby, reading, music, sightseeing Schedule down time when you have no

other activities planned Introduce spirituality into your life

Volunteer to help someone - your life will feel meaningful

Aerobic Exercise (biking, running, walking, swimming, aerobics) at least 30 minutes three times a week - improves mood and mental alertness and relieves tension

Unclutter your brain - keep an appointment book; write down tasks and prioritize them

Allow extra time (arise 10 minutes earlier)

review your calendar and list of tasks daily prioritize your tasks tackle difficult or irksome tasks first have an agenda for meetings - develop

time limits for each agenda item avoid taking office work home work efficiently - you do not have to

complete all tasks perfectly make a “plan of attack” and set milestones

Remember that your job is important (hull technician example)

Be cheerful - the world will not end if you are grim and serious all the time!

Praise your coworkers often - with formal and informal awards

Take “fun breaks” at work - talk to someone or review pictures of momentos of fun times

Divide the work day into “time chunks” Plan a fun activity after work Delegate work to others If you fall behind, request help and

inform your supervisor Set limits on what you are asked to do Establish realistic goals If you feel overwhelmed, do something!

When you feel stressed - take a break, breathe slowly, walk around

View life as a challenge or opportunity to excel - and not as a crisis

When something goes wrong - think of three ways the situation could be worse

Live life “one day at a time” - do not dwell on past mistakes, worry about the future, or wait (miserably) for future happiness