Working in the field of aviation guarantees you a very stable career for the future- according to the National Business Aviation Association, the aviation business contributes over $150 billion to the U.S. economy.
The position of being a pilot provides a high income, many travel opportunities, and a good social reputation - overall an exotic lifestyle. But let us face the reality that more than half of all pilots have worried about losing their job at least once (Source: aviationpros.com, Status 2020).
The reason for this is the considerably high-stress level they are being confronted with during their work shift. They have to be able to deliver high performance - especially when taking off and landing the machine, a full focus is required- as they are being responsible for the lives of all passengers.
A big stress factor, that no one talks about, is that they are having an irregular work schedule, working at night, and flying into different time zones which causes jet lag. The body is constantly busy adapting to these new circumstances of the day-night rhythm.
Stress is created when the body is under pressure due to being overloaded by external stimuli or an inner imbalance of physical as well as mental exhaustion.
“Stress can be defined as any type of change that causes physical, emotional or psychological strain.“ - according to the WHO -World Health Organization.
Given those facts, it starts to create a dilemma: the body is under stress and trying to adjust the changes in the circadian rhythm to the new circumstances constantly.
The circadian rhythm (body clock) controls a wide variety of physiological events including the metabolism in all organisms. It is the body’s way of adapting to external cues - being influenced by daylight and darkness in the night to create a 24-hour rhythm of being awake and asleep.
Working different shifts can set off this rhythm and create a conflict with the sun’s light/dark cycle hence creating a metabolic imbalance such as in the body temperature, digestion, heart rate, blood pressure, hormones, and neurotransmitter secretion. While many pilots are uncertain how to make adjustments to balance it out, they keep working under this physical as well as mental stress, -well-knowing that taking any medication or other substances, which release muscle tension and stress or helps them to fall asleep quicker on an alternating schedule- is strictly prohibited.
This is resulting in stress and creates desperation on how to perform and maintain a high work function while being exposed to those circumstances.
How could we possibly prevent this?
One important key detail is: plan ahead!
Which means adapting beforehand slowly to the destination’s time when flying into new time zones. That includes going to bed earlier or later some days before departure, depending on the final location, trying to orientate on the day-night-cycle in the new country when having a layover, and making adjustments to stay awake or rest. And also making these adjustments to the food intake. Automatically the inner body clock will try to adapt to the new conditions.
Another good tool is to use the practice of breathing techniques to calm the mind and body if mental pressure is taking over.
For this, preferably sit upright in a quiet environment and focus on breathing through the nose. We inhale slowly and fill our lungs to full capacity, we can accompany this by counting in steps. For example, counting to three. We will hold the air here for these three seconds while bringing the chin to the chest. Afterward, we will bring the chin back up again and also exhale in totality. Counting again- this time one more step, so that the exhalation is a little bit longer than the inhalation.
The thought behind this is, that the body focuses on the breath as we provoke an irregular breathing rhythm and while holding the air we provoke the body to enter a state of alarm as no oxygen is provided for those three seconds. This also bloques the thought process and hence calms the mind as the body will only focus and maintain necessary and urgent activities.
And last but not least, take time to listen to your own body and get to know different patterns that your body is trying to communicate. If you are running low on energy or having trouble falling asleep - ask for help if needed!
Nowadays there is a wide range of health professionals and coaches who will help you to understand your body’s function and its way to adapt under stress as well as provide you with different techniques to maintain a balanced and healthy career.
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