Taking Care of Yourself: Taking Care of Yourself Byline: Alyson J. Breisch, RN, MSN


Topics: Topics Care of yourself at work Care of yourself driving after work Care of yourself at home Websites, resources


Short Survey: Short Survey


Question 1: Question 1 What are your main concerns related to your work schedule and environment? Health issues? Social issues?


Question 2: Question 2 Have you ever had an ergonomic evaluation of your workstation done in your work environment?


Question 3: Question 3 What is your work schedule? Number of hours worked – 8, 10, 12, more? Hours of the day worked? Steady schedule or rotating shifts? Regular or variable scheduled days off each week?


Question 4: Question 4 What are your sleep habits? Length of uninterrupted sleep? Usual hours of day asleep? Change in pattern for days off?


Computer Work Station: Computer Work Station Ergonomics Vision Safety Desk Yoga


Ergonomics: Ergonomics Arrangement of equipment for comfort and ease of use Attention to prevent general fatigue, eyestrain or eye irritation, and physical discomfort


Ergonomic Risks Due To:: Ergonomic Risks Due To: Fixed or awkward postures; maintained for too long Compression on hard or sharp edges of work surfaces High pace of movements that does not allow recovery time


Reducing Risk: Reducing Risk Positioning monitor screen Positioning reference documents Mouse use and motion Keyboard position Keyboard use Chair height Backrest position Lighting Rest Exercise * Refer to handout


The human visual system: The human visual system Human eye primarily for use at far distances, only secondarily for close up work. We are not properly equipped to comfortably spend long periods staring at VDTs. Results: Our eyes dry out and become sore, our ability to adjust focus slows, vision may blur. Headaches, sore shoulders, and pain in the neck may result.


Dry Eyes: Dry Eyes Forced-air heating systems can increase problems with dry eyes scratchiness stinging or burning a feeling that there’s something in the eye excessive tearing or difficulty wearing contact lenses


Care for Dry Eyes: Care for Dry Eyes Over-the-counter eye drops (artificial tears) may be helpful; may require eye MD care Remember to blink often to keep eyes from drying out


Slide15: Take “Vision Breaks” from your VDT BEFORE symptoms develop Take a vision break every 20-60 minutes Typical breaks run from 2-4 minutes long


Exercise & Stretch Your Eyes: Exercise & Stretch Your Eyes Look away from your computer screen every 30 minutes: Focus for 5-10 seconds on an object outside or down the hallway Look far away at an object for 5-10 seconds then look at a near object for 5-10 seconds, rocking your focusing back and forth for 10 repetitions


Slide17: “Let’s shed a little light on the subject…” to reduce glare, eye strain, & irritation


Color Preference: Color Preference Literature notes that yellow seems to be a universally irritating color under which to work. Babies cry more in yellow rooms Husbands and wives fight more in yellow kitchens Opera singers throw more tantrums in yellow dressing rooms Individual color preferences vary and can affect reading speed and comprehension. You may want to adjust the Windows (or Macs) default settings of black text on white background to personal selections to suit your personality and mood.


Slide19: Example: This background and font color may be more pleasing to some… but not to others… High contrast, dark-on-light combos work well, avoid low-contrast text/background combinations


Yoga at the Keyboard: Yoga at the Keyboard


Keyboard Yoga: Keyboard Yoga Series of exercises Easy, effortless Designed for chair or workstation Can be done any time


Range of Motion: Range of Motion Head and neck Shoulders, arms, elbows, Feet and legs, ankle rotations Hips and lower back


Let’s try one… ankle Rotations: Let’s try one… ankle Rotations Sit at edge of seat Extend leg, rest on heel, straighten leg Point toe and slowly rotate foot around ankle clockwise Repeat in counter-clockwise direction Do exercise with other foot


Worksite Yoga Websites: Worksite Yoga Websites http://www.yogaeverywhere.com/keyboard/index.html http://www.mydailyyoga.com/yoga/everyday_yoga.html (this site sells easy-to-print PDF format of 14 exercises for $10 you can distribute to groups of up to 25 or they’ll be emailed to you in 24 hours)


What’s Cooking?Selecting foods for the work setting: What’s Cooking? Selecting foods for the work setting


Slide26: A Healthy Diet: Fruits, vegetables, whole grains Fat-free or low-fat milk and dairy products Lean meats, poultry, fish, beans, eggs, nuts Low in saturated fats, trans fats, cholesterol, salt, and added sugars www.mypyramid.gov


Portion Distortion…: Portion Distortion… “Super-sizing” Do you know how much food portions have changed in the last 20 years? Website: http://hin.nhlbi.nih.gov/portion/


Slide28: Spaghetti: 20 Years ago Today 500 calories ??? Calories What’s your answer? _ 600 cal. _ 800 cal. _ 1025 cal.


Slide29: Cheeseburger: 20 Years ago Today 333 calories ??? Calories What’s your answer? _ 590 cal. _ 600 cal. _ 700 cal.


Slide30: French Fries: 20 Years ago Today 210 calories ??? Calories What’s your answer? _ 590cal. _ 610 cal. _ 650 cal.


Portions and Servings: Portions and Servings Portion Amount of specific food you choose to eat Can be larger or smaller than the recommended serving size (today most are larger than serving size) Serving Unit of measure to describe the amount of food, i.e. ½ cup, recommended from each food group Amount listed on package or on food pyramid Don’t “super-size” your servings into portions…


One Serving  Looks Like:: One Serving Looks Like: Grains: 1 C. of cereal = fist 1 pancake = compact disc ½ C. pasta, rice or potato = ½ baseball Dairy and Cheese: 1 ½ oz. Cheese = 4 stacked dice or 2 cheese slices ½ C. ice cream = ½ baseball


One Serving  Looks Like:: One Serving Looks Like: Vegetables and fruit: 1 C. salad greens = baseball ½ C. fresh fruit = ½ baseball ¼ C. raisins = 1 large egg Meat and Fats: 1 tsp. butter or margarine = 1 dice 3 oz. grilled/baked fish = checkbook 3 oz. meat, fish, poultry = deck of cards 2 Tbsp. Peanut butter = ping pong ball


Convenience and Portability: Convenience and Portability Vending Machines Packed lunches Order-in Cafeteria Plan Ahead! Divide and conquer! Dine with a colleague


Growing number of U.S. workers with non-traditional work hours: Growing number of U.S. workers with non-traditional work hours 20% of the workforce, more than 21 million Americans, are shift workers. (working evenings or nights)


Lack of Sleep: Lack of Sleep Shift workers get an average of 5 hours of sleep a day This is 1 hour to 1½ hours less than daytime workers How many hours of sleep do you get each day?


Time Since Sleeping: Time Since Sleeping A shift worker who sleeps until 1 pm and gets off work at 7 am the next morning is driving after being awake for 18 hours. This is twice as long as daytime workers.


Microsleeps : Microsleeps High-risk conditions: Highest between 3 am and 5 am Increases if sleep-deprived Working alone in quiet or dark environment Performing monotonous task Warning signs: Eyes often make slow rolling movements before and during a microsleep Brief (5 – 30 seconds) episodes of sleep that strike when you are drowsy, causing you to “nod off” briefly.


Shift Work & Sleepiness Put You at Risk For:: Shift Work & Sleepiness Put You at Risk For: Chronic sleep deprivation Disrupted sleep patterns Reduced alertness Increased crashes on the job Falling asleep while driving Low morale Decreased motivation and productivity Job burnout


Drowsy driving causes more than 100,000 crashes a year: Drowsy driving causes more than 100,000 crashes a year


Have you ever…: Have you ever… Nodded off at a traffic light Blanked out and not remembered long stretches of driving Driven past a turn-off or exit on a familiar road on the route home from work Driven over the roadside rumble strips Driven over a curb while making a turn Rear-ended a stopped vehicle at a traffic light Nodded off and awakened in oncoming traffic Run off the road after nodding off


These WON’T keep you awake while driving…: Turning up the volume on the radio Singing loudly Chewing gum or eating food Getting out of car and running around Slapping yourself Sticking your head out the window These WON’T keep you awake while driving…


Sleep is Like a Credit Card: Sleep is Like a Credit Card You can go into debt Sleep debt can only be paid off by sleeping You can’t overcome sleep by willpower To stop feeling sleepy, your body needs sleep


Develop “Wind-down” process: Develop “Wind-down” process Avoid caffeine and alcohol before going to bed; both interfere with deep levels of sleep Take a warm bath rather than invigorating shower Listen to soothing music or read until you feel sleepy Make a list of things you are concerned about or need to do so you don’t worry about them when trying to sleep.


Create a restful, comfortable sleeping place: Create a restful, comfortable sleeping place Make the room dark. Our internal clocks tell our bodies to be active when it is light and to crave rest when it is dark. Use special room-darkening shades, lined drapes or a sleep mask to simulate nighttime. Block light that comes from your doorway, and cover your illuminated alarm clock.


Adjust thermostat before going to bed: Adjust thermostat before going to bed A room that is too hot or too cold can disturb your sleep. Some research has shown that 60-65 degrees Fahrenheit or 16-18 degrees Celsius is ideal.


Block outside sounds: Block outside sounds Use ear plugs, a fan, or turn on FM radio or TV to in between stations so the “shhhh” blocks out other noises and lulls you to sleep. be sure to turn off the brightness of the TV or cover the screen. May want to consider a “white noise” machine which plays a steady stream of lulling sounds such as ocean waves.


Set “House Rules”: Set “House Rules” Establish guidelines for everyone in family to maintain peaceful sleeping environment. Avoid vacuuming, dishwashers, laundry, and noisy games Unplug phone in your room. Hang a “do not disturb” sign on your door. (and on the front door so delivery people also won’t disturb you) Keep a sleep schedule so friends and family know when to call or visit.


Safety Tips: Safety Tips Ensure your family feels safe at night while you are working Install a home security system Get a dog Keep emergency numbers handy


Family Communication: Family Communication Hold regular family meetings, once or twice a week Keep household members in touch with you and with each other Bulletin board with notes, photos, school awards, reminders to help keep family connected


Keep Connected…: Keep Connected… Rent or purchase digital camera or video camcorder Capture special moments you may miss because of work schedule such as school recitals, sports events Plan a family day once a month Schedule get-togethers on your days off or during your awake hours


Maintain Social Ties: Maintain Social Ties Phone home to talk with family members before their bedtimes Make a breakfast or early lunch date Enjoy a matinee with a friend Attend a daytime lecture or other community activity


Happy Holidays: Happy Holidays Plan your schedule ahead. Put in time requests well in advance. Keep family and friends aware of your schedule. “Move” the celebration. Have the family get-together on another day.


Here’s to your health!: Here’s to your health! Get quality sleep after your working hours. Fit exercise into your days. Spend some time in the sunshine (Vitamin D). Drink fluids (water). Mild dehydration can develop when working nighttime hours. Schedule regular healthcare appointments.


Slide56: Walk 30 minutes a day – you’re worth the effort! Walk with a friend or family member Two 15 minute walks a day are as beneficial Use stairs instead of elevator


Emotional Health: Emotional Health Keep balance in your life. Develop a hobby or other interest to keep you from being consumed by what’s going on in the newsroom. Take “mini-vacations”.


Spiritual Health: Spiritual Health Attend your faith community services when possible. Develop personal time for prayer, reading, meditation, and reflection. Participate in small groups and community outreach.


Slide59: Questions? Discussion...


Slide60: Thank You! For your interest and attention.