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Aeromed BM > Stress and Fatigue > Flashcards

Stress and Fatigue Flashcards

1
Q

Stress

A

Nonspecific Response of the body to any demand on it

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2
Q

Yerkes-Dodson Curve

A

On Curve(s)

(EUSTRESS -> DISTRESS)

(Boredom -> Moderate arousal -> Overwhelmed)

(sleep - boredom - mild alert - optimal - stress - anxiety - panic)

(seeing improvement - optimal performance - fatigue - exhaustion - health - breakdown)

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3
Q

Cognitive/psychological appraisal

A

Thoughts about a situation impact how you experience it

  • Primary Appraisal - what meaning placed on event (positive, neutral, negative)
  • Secondary Appraisal - how we view our ability to cope with the event
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4
Q

What are the 4 categories for Symptoms of Stress

A

Physical

Cognitive

Emotional

Behavioral

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5
Q

What are the 4 Types of stressors

A

Psychosocial - Things in your social world that impact you emotionally, cognitively (divorce, death in family)

Cognitive - Ways you think about, process, and interpret information (not thinking “here and now”)

Physiological - Physical health/state - DEATH
Drugs
Exhaustion
Alcohol
Tobacco
Hypoglycemic (diet)

Environmental - You have little control of - temperature, aircraft design, speed, etc.

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6
Q

Physical signs of stress

A

Sweaty Palms

Increased HR

Trembling

Shortness of Breath

Muscle Tension

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7
Q

Behavioral signs of stress

A

Late to work

Poor performance

Explosiveness

Alcohol/drug abuse

Social isolation

Suicide/suicidal thoughts

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8
Q

Emotional signs of stress

A

Irritability

Hostility

Anger

Anxiety

Sadness

Loss of self-esteem

Feeling helpless

Feeling numb

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9
Q

Cognitive signs of stress

A

Decreased attention

Impaired memory

Poor judgement

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10
Q

Necessary Pilot abilities

A

Psychomotor (stress causes decreased tracking ability)

Attention (perceptual/cognitive tunneling; task shred)

Memory (short-term memory loss; over-simplifying)

Judgement

Decision making

Prioritization of tasks

Emotion regulation

Cockpit communication (speech production worsens, group think can set in)

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11
Q

What are the 4 ways of Stress Coping

A

Minimize/avoid stressors - most powerful technique

Change thinking - positive self talk

Relaxation - can’t be stressed and relaxed

Ventilate - exercise, talk it out

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12
Q

Combat Stress

A

Every stress encountered as a result of an operational environment

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13
Q

Long-term stress

A

*Stress reaction may arise/persist long after event

Flashbacks

Isolation

Sleep problems

Hyper-alert

Problem trusting others

Alcohol/drug abuse

**Pilots and aircrew CAN get treatment and fly

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14
Q

Fatigue

A

The state of feeling tired, weary or sleepy resulting from periods of anxiety, activity, hash environments or lack of sleep

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15
Q

Acute fatigue symptoms

A

*Between two regular sleeps

Inattention
Distractability
Errors in timing
Neglect of secondary tasks
Loss of accuracy/control
Lack of awareness of error accumulation
Irritability
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16
Q

Chronic fatigue

A

*Occurs over longer periods, often inadequate recovery from acute fatigue

Insomnia
Depressed mood
Irritability
Weight loss
Poor judgement
Loss of appetite
Slowed reaction time
Poor motivation and performance on job
17
Q

Motivational exhaustion

A

*If chronic fatigue goes untreated for long periods, individual will “shut down” occupationally and socially

18
Q

Results of Fatigue/impairment in the cockpit

A
  • Reaction time increases - not as smooth, slow/irregular inputs
  • Attention reduction - lapse/”microsleeps,” tunneling, reduced scanning
  • Diminished memory - recall declines, learning declines
  • Greater tolerance for error - poor/careless performance
  • Impaired communication/cooperation - repetitive/fragmented conversations, misinterpretations
19
Q

What is Sleep and what is its function?

A

Biological process that involves physical/mental changes that result in recuperation.

-Regulation of core temp, digestion, heart rate, hormone levels and tissue repair

  • adequate sleep is not an option
  • average person needs 7-9 hours of sleep per night
20
Q

What are the 4 Sleep Stages?

A

N1 (drowsiness) - transition from awake to sleep

N2 - light sleep; eye movement stops, HR slows, body temp decreases

N3 (slow wave) - slowed brain waves, most important state for recovery, hard to wake (deepest sleep)

N4 (REM) - dreaming, occurs on 70-90min cycles (3-5 REMs per night)

21
Q

What is Sleep Inertia?

A

Short - term grogginess after waking

Can be problematic after napping or poorly timed wake-up (waking in N3 is 30min grogginess)

22
Q

What is the Circadian cycle(rhythm), and what does it do?

A

Internal “clock” regulating biological function on a cycle of approx. 24 hours.

  • Regulates: Core temp; Hormones; Alertness
  • Cycle set by: Sunrise/set; ambient temp; meals; social

*24 hour cycle: 0800-1200 peak
1200-1500 decrease
1500-2100 increase
2100 + decrease to sleep

23
Q

What is Circadian disruption (desynchronosis) and what does it cause?

A

Disconnect between environmental cues and what the body is programmed to do (travel, shift work)

fatigue
depressed mood
lack of motivation
confusion
digestive disorders
24
Q

Sleep disruptions

A

Circadian disruption - adjusting to non-24hr schedule

Intentional sleep restriction - decrease sleep hours, long hours and family demands, activity - sometimes avoidable

Personal Habits - create behavior habits through chaining - behaviors linked to other behaviors… can cause unconscious secondary action by habit

*See FS if >2 weeks of sleep issues

25
Q

What are the Risk indicators for fatigue?

A

Often fly during “sleepy” times

Work 12-14 hour days

Have 9 our less hours off per day

Fly on <7 hours of sleep

Rely on caffeine

Little time off previous work week

Inflexible work schedule (no nap breaks)

26
Q

What are some Fatigue Countermeasures?

A

Prevention - maintain optimal circadian adaptation

Stick to constant bedtime/wake-up

Bedroom for sleep and sex only

Resolve stressors outside bedroom

Establish bedtime routine

Comfortable sleep area

Aerobic exercise (not 3-4 hours before sleep)

Dont consume caffeine 4 hours before bed

Dont use alcohol as sleep aid

Dont smoke one hour before bed

Dont nap if you have sleep issues

Dont watch the clock

Get out of bed after 30min of no sleep

27
Q

What are some Strategies for shift and jet lag?

A

Reduce mental demands on night flights

Have crew double check everything

Shorter periods at controls

Minimize admin duties on ground

After shift, go to bed!

Maximize sleep opportunities

Readjust circadian if needed

28
Q

What are some Strategies for sleep restriction?

A

*Strategic napping - (best) 20-30 minutes is good, 2-4 hours is best; 0100-0600 and 1400-1600 are best times, but remember sleep inertia!

Rest breaks - reduce boredom, add recovery

Exercise - can increase arousal

Postural changes - sit up, stand

29
Q

Sleep aids/aeromed policy

A

*All hypnotics/sleep aids are class 4 meds - cannot be used without FS approval, grounded while using, need a waiver for underlying condition

FS can give meds for short-term use in-theater, no waiver needed (fight or die circumstance for stimulant use)

30
Q

Caffeine Advantages

A

Advantages - can create temporary energy boost, easy to get

31
Q

Caffeine Disadvantages

A

Disadvantages - adaptation means lost effect, wears off quickly, can worsen sleep issues, not a sleep substitute

32
Q

What are the four ways to decrease vulnerability to Combat Stress?

A

4 C’s
Competence in work
Confidence in abilities
Cohesion of group, high morale
Control, or perceived control

Aeromed BM (13 decks)

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