Hey there BizJetJobs Aviation Community! ✈️
There is no one-size-fits-all for coping strategies for stress and anxiety in the sky, but there are many common grounds—or should we say common “skies”. Let's start by considering some ideas to add to your routine! What if over the next 30 days you added 2 of these strategies? How would that change things for you? Are you willing to try? We are here to support you.
Understanding the Stressors
- High responsibility and safety concerns ✈️
- Irregular schedules and long hours 🕒
- Jet lag and time zone changes ⏰
- Isolation from family and friends 🌍
Coping Strategies
- Stress Management Techniques
- Mindfulness and Meditation: Stay present and reduce anxiety with apps like Headspace or Calm.
- Breathing Exercises:
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat for a few minutes.
- 4-7-8 Method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat for several cycles.
- Physical Well-being
- Regular Exercise: Engage in physical activity to release endorphins and improve mood.
- Daily Steps: Add 1,000 steps each day for a week, then increase or maintain. Consistency is key!
- 30-Minute Workouts: Incorporate 30 minutes of movement daily, from walking to yoga to full workouts.
- Healthy Eating: Maintain a balanced diet for overall health and energy. Reflect on your eating habits—are you mindful or just eating to eat?
- Regular Exercise: Engage in physical activity to release endorphins and improve mood.
- Sleep Hygiene
- Consistent Sleep Schedule: Stick to a regular sleep schedule, even with irregular work hours. Use blackout curtains and earplugs if needed.
- Sleep Environment: Minimize light and noise to create a restful environment. Avoid screens before bed.
- Earplugs and White Noise Machines: Use these tools to drown out background sounds for better sleep.
- Relaxation Techniques: Practice deep breathing, meditation, or gentle yoga before bed to calm your mind and body.
- Social Connections
- Stay Connected: Use technology to stay in touch with family and friends. Schedule regular video calls.
- Aviation Community Support: Build a support network within the aviation community. Connect with colleagues who understand your challenges.
- Events and Meetups: Attend aviation-related events, meetups, or conferences to network and gain support.
- Forums and Groups: Join online forums, social media groups, or aviation communities for shared experiences and support.
- Professional Help
- Utilize Counseling Services: Take advantage of counseling and mental health services, including Employee Assistance Programs (EAPs) for free and confidential support.
- Teletherapy Options: Consider virtual counseling sessions for convenient access to support.
- Peer Support Programs: Participate in peer support programs to discuss challenges and find validation.
- Wellness Offerings
- Overall Wellness: Emphasize balanced physical, mental, and emotional health for better performance and well-being.
- Movement Challenges: Introduce challenges to incorporate more movement into daily routines.
- Nutrition: Stress the role of proper nutrition for energy and overall health. Offer tips for healthy eating on the go and mindful eating habits.
- Supportive Community: Foster a supportive community for sharing ideas and experiences, encouraging participation in wellness challenges and peer support programs.
Wrapping it up!
Prioritizing mental health is crucial. Seek help and use coping strategies to manage stress and anxiety. Let's navigate the skies with clear minds and healthy hearts!
LiVE Well. Be Well.Coach MegS, LiVE iT FWD Coaching ✈️
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Questions?
Give us a call at (402) 253-7809 or email us at [email protected].
