Stress Managment (finish)

Question 1

Define stress and what are the two types?

Answer 1

A reaction, or response to adverse environmental conditions called stressors.

Acute - short term
Chronic - long term

Question 2

Define arousal

Answer 2

the ability to perform the work under the effects of stress. It is essentially the readiness of a person to complete the task.

Question 3

Explain the relationship between stress and arousal.

Answer 3

Humans require a certain amount of arousal/interest in order to achieve optimum performance.

If we have low arousal, the performance will be low and if there is too much arousal, performance diminishes due to over-stress.

Question 4

Describe how the following environmental stressors affect pilot performance:
(a) heat (b) cold

Answer 4

40°C is the upper limit (Hyperthermia)
For most people 20°C is comfortable, If it gets too hot you may not function very well

Temperatures below 15°C cause discomfort and feeling and control may be lost in the hands (Hypothermia)

Question 5

Describe how the following environmental stressors affect pilot performance: (noise)

Answer 5

Excessive noise causes stress on the body, and an individual’s attention tends to become focused on that, rather than any tasks at hand. This can lead to un-trapped errors

Question 6

Describe how the following environmental stressors affect pilot performance: (vibration) (4)

Answer 6

• May cause fatigue and can affect both vision and motor performance
• Frequency will effect symptoms
• Below 10Hz can interfere with breathing
• Between 10Hz – 20Hz can affect vision and cause headache and speech difficulties

Question 7

Describe how the following environmental stressors affect pilot performance: (humidity)

Answer 7

• Standard room humidity is approximately 55%
• The cabin air in an aircraft is 10-15%
• This can cause drying out of the nose throat and eyes
• Drink water to prevent dehydration!!!

Question 8

Explain methods of identifying stress. (Emotional, physical, behavioural, mental)

Answer 8

Emotional - over compensation, denial, suspicion, paranoia, agitation, restlessness or defensiveness

Physical - acute fatigue

Behavioural - criticism, tendency to be argumentative, arrogance and hostility

Mental - constant worry, forgetfulness, inability to focus, poor judgement, pessimism

Question 9

Describe the physiological effects of stress. (7)

Answer 9

• Low energy
• Nervousness
• Aches/pain/tension
• Upset stomach
• Rapid heartbeat
• Dry mouth
• Insomnia

Question 10

Describe the psychological effects of stress. (6)

Answer 10

• Concentrating on a single event
• Exhibiting poor judgement
• Becoming easily disorientate
• Distracted
• Taking a resignation attitude
• Becoming fatigued

Question 11

Describe the factors that improve personal stress tolerance.

Answer 11

• find opportunity in the challenge
• look at the bigger picture
• build in recovery time

Question 12

Describe the relationship between stress and fatigue.

Answer 12

Stress x time = fatigue

Question 13

Explain methods of managing stress.

Answer 13

• Recognise that there is a stress related problem
• Accept that it exists
• Do something about it
• remove the stressor or reduce the effect.

Question 14

Explain how individuals differ in their requirement for sleep.

Answer 14

At different ages there are different amounts of sleep required for the individual. This is what makes us feel sleepy and tells us when we have had enough sleep.

So the individuals’ homeostatic mechanism is what’s telling you whether you feel tired and when you feel awake.

Question 15

Explain the effects of the following alertness management techniques:
napping

Answer 15

Naps of less than about 45 minutes do not result in sleep inertia. Use napping sensibly before a shift.

Question 16

Explain the effects of the following alertness management techniques: caffeine consumption

Answer 16

Caffeine may be used as a short-term solution and can be very effective when coupled with a nap.

Beware the post-caffeine dip though, when the caffeine wears off!

Question 17

Explain the effects of the following alertness management techniques: taking sedatives

Answer 17

Sedatives act on the central nervous system and suppress mental alertness. Melatonin has been promoted to help sleep and cure jet lag, but it should not be taken without advice from a specialist

Sleep inducing drugs are sometimes prescribed. When they are, they need to be used to cure situational (short term) insomnia NOT clinical insomnia.

Question 18

Explain the effects of the following alertness management techniques: stimulants other than caffeine.

Answer 18

If stimulants other than caffeine, e.g. Dexadrine and Benazadrine are required to stay awake, the pilot is unfit to fly

Any such “pep pills” impair judgement and cause a dangerous level of over confidence; two characteristics that want to be avoided in an aircraft

Question 19

What is clinical and situational insomnia?

Answer 19

Clinical insomnia - Difficulty sleeping in normal circumstances; an inability to sleep when the body requires sleep

Situational insomnia - Difficulty sleeping because the biological rhythms are disturbed due to travel and shift work

Question 20

What are the 4 other types of sleep disorders?

Answer 20

Sleep Walking/Sleep Talking – Neither usually pose a problem to pilots

Narcolepsy – Sufferers fall asleep even when involved in a situation requiring their full attention. This would preclude a flying career

Sleep Apnoea – Temporary cessation of breathing during sleep, may cause the sufferer to wake often causing sleep deprivation

Question 21

Define fatigue.

Answer 21

an increased discomfort with lessened capacity for work and a reduced efficiency of accomplishment.

Also a loss of power or capacity to respond to stimulation, usually being accompanied by a feeling of weariness and tiredness

Question 22

What are the two types of fatigue?

Answer 22

Acute Fatigue - Short term
related to current activities and the pilot will recover when the situation resolves itself. It is easily recognised and fixed by not flying.

Chronic Fatigue - Long term
more serious and there is a cumulative effect, this makes the body susceptible to illness and increased stress. It can be difficult to recognise, a pilot must stop flying

Question 23

What are the causes of fatigue? (8)

Answer 23

• Disturbed or insufficient rest
• Low humidity (dehydration)
• Glare
• Vibration
• Noise
• Anxiety
• Disturbance of biological rhythms
• Excessive physical or mental activity

Question 24

What does fatigue do on short vs long haul pilots?

Answer 24

Short haul pilots are often unable to compensate for early wake ups by falling asleep earlier. Therefore multi-leg duties and repetitive early starts are main causes of fatigue.

Long haul pilots also encounter fatigue from long flights and crossing multiple time zones

Question 25

What are the physical symptoms of fatigue? (6)

Answer 25

• General feeling of tiredness
• Reduction in vigilance
• Growing and irresistible need to sleep
• Inadvertent napping
• Lethargy
• Slowed reaction time

Question 26

What are the mental symptoms of fatigue? (8)

Answer 26

• Difficulties memorising information
• Lack of concentration
• Periods of inattention
• Slower understanding
• Tendency to forget information and actions
• Bad mood
• Poor decision making
• Apathetic