Aviation is a mysterious industry to those on the ground, and many people simply don’t understand the everyday pressures a pilot faces. The career of an pilot is often glorified, and pilots are viewed as brave, fearless, perfectly fit, and blessed with the perfect work-life balance. While this may be true for some, the reality is much more complicated. Pilots often face a high pressure and difficult career path, leaving little time or energy for anything else.
A study from Harvard School of Public Health in 2016 (1), revealed that for 33.9% of pilots mental health issues impact on their ability to do their work, take care of things at home and get along with others. It goes without saying that healthy pilots are critical to
aviation safety. When mental health issues are not taken seriously, the consequences can be catastrophic.
Certain characteristics of a pilot’s role, mean that it can increase the risk of developing mental health conditions. Working conditions are challenging and may require you to work long and irregular hours, which may mean that sleep is disrupted, and you may not receive enough time to recover between shifts.
Other stressors include regularly being away from friends and family, irregular access to medical care, high level of responsibility, and the burden of maintaining control irrespective of other pressures. Not to mention, the impact the Covid-19 pandemic has had on the aviation industry. Pilots have experienced significant loss of income, strained relationships, and uncertainty during lengthy periods of disruption.
For pilots, poor mental health can significantly affect job performance. Mental health conditions impair your alertness, reactions, concentration, and decision-making.
However, about two thirds of pilots with mental health concerns avoid seeking help for fear of losing their license (1).
The concern related with disclosing any conditions, leads to additional stress and stigma associated with not “having it all together”. However, the majority of mental conditions are treatable and, in many cases, preventable. As psychologists, our main focus is not on diagnosing problems, but rather understanding and finding solutions to them. Often people come to us, not only because they have a serious mental health condition, but also as a preventative self-care measure when they have noticed mood changes.
Managing your mental health does not necessarily mean you need to make drastic changes to your lifestyle. There are everyday things you can do that can make a significant difference. Self-care refers to the activities and practices that we deliberately choose to engage in on a regular basis to maintain and enhance our wellbeing. Although taking care of ourselves may seem like common sense, it is often the first thing to go when we find ourselves in challenging or stressful situations.
Engaging in a self-care routine has been clinically proven to prevent and reduce anxiety and depression, improve concentration, increase productivity, improve energy, and increase happiness. The below tips consider the common challenges faced by pilots.
Maintaining sleep and fatigue
Sleep is an essential aspect of life. In the absence of sufficient sleep, the brain does not operate effectively as it cannot form or maintain pathways required for learning, attention, concentration, and memory. Emotionally, chronic sleep loss increases risk of depression and stress, while intensifying negative emotions.
- Make a plan ahead of time for when to sleep. Because schedules may change from day to day, one of the ways you can make sure you remember to take care of yourself is to schedule in times to eat, sleep, exercise, and relax.
- Establish a pre-bed routine (e.g., reduce exposure to technology at least 30 minutes before sleep, have a hot shower or bath, read a book, stretch).
- Consider listening to sleep meditation. Meditation helps slow your breathing and decrease your temperature preparing your body for sleep.
- Minimise use of caffeine and alcohol in the hours before bedtime. Avoid eating at least 1 hour before sleep.
- Reduce light exposure (e.g., use curtains or sleep masks).
- Reduce noise that enters your sleeping area (e.g., use ear plugs, consider turning your phone off, talk to your family about your sleep times).
Reducing fatigue during a shift
- Caffeine in moderation: Caffeine can provide an energy boost but should be consumed carefully and in moderation. Moderate amounts of caffeine every one to two hours will be more effective than heavy amounts.
- Drink plenty of water: Dehydration leads to fatigue because it impacts the flow of oxygen to the brain, making you more tired and less alert.
- Get the blood moving: If you have a bit of break, consider getting up and doing a brief workout or stretch. Even a small stretch can provide an energy boost.
- Have high protein snacks (e.g., nuts, veggies, dairy, eggs, protein bars): Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source for both your brain and body.
Recovering during your time off
Prolonged stress without periods of rest and recovery can be detrimental to wellbeing. Effectively managing stress and learning how to “switch off” in between shifts can calm your nervous system, recharging your batteries so that you can perform optimally.
- Get sufficient movement: Exercise helps to increase energy levels, reduce fatigue, improve mood, and promote sleep. While it can be hard to establish a routine with irregular hours, even a small amount of exercise can make a difference. Set yourself challenges, create exercise goals, invest in a gym membership, undertake activities with a friend or colleague.
- Maintain a social connection: a healthy social and family life is an important component of our wellbeing. Prioritise social/family time, plan in advance, reach out to friends, join recreational groups, schedule dates with partner/spouse, make use of technology.
- Pleasurable activities: Make time for activities that you enjoy and give you a sense of fulfilment (e.g., walk the dog, learn a new skill, read a book, gardening, paint etc.)
- Practice mindfulness to reduce the impact of stress and unhelpful thinking patterns. and access free mindfulness resources.
- Reach out for support (e.g., access counselling, talk to a friend).
Readily-available support
AFAP Member Assistance Program (MAP) engages PeopleSense by Altius to provide free, confidential sessions with a trained psychologist for all AFAP members and their direct family members. Counselling is available 24 hours, seven days a week. The psychologists
who deliver the service are trained in pilot specific issues. (Contact: 1300 307 912 or via an
online booking)
AFAP Crewroom is an online space for AFAP members to connect with colleagues and catchup on the latest updates and stories. It is a virtual Crewroom managed by AFAP staff and pilots that has 8 topic areas to make sense of the rapidly changing information in an easy to use environment. The Crewroom can be accessed directly from the AFAP website.
AFAP Council Welfare Representatives are a helpful resource and can help direct you toward professional welfare assistance if, and when you need it. A full list of current AFAP Welfare Representatives is available on the AFAP website (link).
Medicare or Private Health Cover Counselling: For those wanting to engage more long-term support, private counselling an be accessed with cost subsidies under Medicare or Private Health Insurance via a referral from a General Practitioner or by speaking directly with your Private Health insurance provider.
Free, confidential phone counselling: BeyondBlue
1300 22 4636, Lifeline 13 11 14, MensLine 1300 789 978.
References: 1.Wu, A. C., Donnelly-McLay, D., Weisskopf, M. G., McNeely, E., Betancourt, T. S., & Allen, J. G. (2016). Airplane pilot mental health and suicidal thoughts: a cross-sectional descriptive study via anonymous web-based survey. Environmental Health 15 (1), 121. http://dx.doi.org/10.1186/s12940-016-0200-6.
For more information, including contact details for AFAP Welfare Representatives, see AFAP Welfare Services or contact welfare@afap.org.au. The AFAP also supports HIMS Australia in assisting pilots with substance misuse.