Stress and anxiety are normal parts of life. Sometimes we all need a little angst to keep us going: to make the best presentation, ace the test, or get the job offer. But over time, the effects of too much tension can be mentally and physically taxing on nurses.

Extended periods of stress can cause destructive changes in the body, such as depression or a suppressed immune system, potentially leading to heart disease, stroke, or cancer. Stress and anxiety can be felt physically, appearing as an increased heart rate and high blood pressure, sweating, dry mouth, tight muscles, twitching, abdominal pain, and headaches. Emotional responses to stress may include feeling restless, being unable to concentrate, and talking negatively to yourself.

Shift workers experience unique challenges in their life and jobs that can lead to increased tension. Without proper planning, work/life/family balance can get completely out of synch as a result of working rotating shifts or long hours. As a result of the struggle to adapt to ever changing work schedules, shift workers often don’t get enough sleep.

While most sleep experts suggest seven to eight hours of sleep is needed to feel well-rested, most people don’t get this much, and shift workers get even less than the day time population. The National Institute of Health has reported that people who work at night or have frequent major shifts in their work hours, or who have inactive lifestyles, are at a greater risk of developing insomnia. Many shift workers also report that they don’t exercise frequently, so the problem only gets worse.

Anxiety disorders are serious medical illnesses that affect approximately 19 million American adults. Some of the specific anxiety disorders are panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, social phobia (or social anxiety disorder), other specific phobias (like agoraphobia – a fear of being in places where help might not be available, usually involving a fear of crowds or of being outside alone) and generalized anxiety disorder.

A recent study by researchers in the department of psychiatry at the University of Pennsylvania, School of Medicine found that the genes playing a role in adolescent insomnia are the same as those involved in depression and anxiety. The study found that significant genetic effects are shared between insomnia, depression, and anxiety; overlapping genetic mechanisms link the disorders. Similar findings exist as a result of studies of adults. For example, an analysis of data obtained from over 25,000 people in Norway found that chronic insomnia was a risk factor for developing anxiety but not for developing depression, although often anxiety and depression were found to be present with insomnia.

These studies suggest that individuals experiencing anxiety and depression should be screened for insomnia. On the other hand, some studies report that insomnia may actually be a marker that individuals may be at risk for developing anxiety disorders. So, chronic insomniacs should probably be screened for anxiety disorders.

People who work rotating shifts have significantly lower levels of serotonin, a hormone and neurotransmitter in the central nervous system that plays a critical role in the regulation of sleep, according to a study published in the journal Sleep in 2007. The study indicated that serotonin levels differed greatly between day workers and rotating shift workers, with levels of serotonin significantly lower in rotating shift workers. In addition to sleep problems, low levels of serotonin are associated with other conditions such as anger, depression, and anxiety.

When faced with the anxiety that sometimes accompanies working shift work, many people turn to tobacco, drugs (both pharmaceutical and illegal ones), and alcohol as coping mechanisms. While these substances may bring some calm in the short term, they tend to heighten stress and anxiety over the long term. Caffeine may reduce sleepiness and increase alertness temporarily, but it can also cause interrupted sleep. Alcohol may shorten the time it takes to fall asleep, but it can disrupt sleep later in the night, increasing sleepiness. Medications may be prescribed for patients, such as the short-term use of sleeping pills to treat chronic insomnia. The long-term use of sleep medication is only recommended for the treatment of specific sleep disorders.

Click here for a list of relaxation tips for shift workers.

Circadian Age, Inc. – ‘Working Nights’ – specializes in shift work and in the circadian rhythm and biological clock challenges that shift workers face. Working Nights is committed to helping managers and employees working shift work improve work/life balance.  For nearly 25 years, Working Nights has helped improve employees’ readiness for work and expand their knowledge of ways to minimize health and safety issues within shift work environments. 

Click here to read more on Circadian Age, Inc.   

Working Nights is proud to offer its 2010 calendars for health care workers to NurseTogether.com members at 15% off the usual price:

Wall Calendar – 12 x 18” at $11.85 vs. $13.95 (shipping extra)

Pocket Calendar – 3.5x 7” at $7.60 vs. $8.95 (shipping extra)

With the increased use of on-line shift scheduling by health care workers, employees need to make sure that the shift schedules they sign up for maximize sleep opportunities to prevent fatigue related errors, provide adequate recovery periods to limit personal injury risk, and provide time for social activities with friends and family members.  The calendars incorporate color-coded stickers to help workers and their families manage their day-to-day lives.  Calendar topics include, Men and Women and Sleep, Managing Hazardous and Toxic Substances, Lowering Stress and Anxiety, New Tips about Caffeine, Restless Leg Syndrome, and Vitamin Tips.  

Write to nursetogether@workingnights.com and we’ll contact you or call 888-SHIFTWORK to order yours today.