Medical problems from alcoholism -

depression, liver disease, ulcers, high

blood pressure
Almost one half of sailors who suicide are
drunk
A blood alcohol level of .15 increases
your chance of a car wreck 24 times
NATOPS 3710.7Q: no alcohol within 12
hours of flight planning; no hangover!
Drinking only two drinks at
bedtime causes less restful sleep -
leading to fatigue the next day
If you drink too much - talk to your
command DAPA or medical
department representative, or
visit Alcoholics Anonymous (AA)
Medical problems from overeating -
obesity, high blood pressure, diabetes,
heart disease, stroke, high lipid levels
Strict dieting or fasting does not result in
sustained weight loss - your metabolism
slows and you regain weight when you
resume normal eating
Overeaters Anonymous may help
Commercial weight reduction programs
and diets are costly and no more effective
Eat three meals a day - to avoid evening
binges
Select a high fiber, low fat diet
Cut calories by using sugar substitutes,
sugar-free sodas, fat-free salad dressing,
and skim milk; avoid gravy, deserts
Healthy snacks - carrots, celery, pickles,
lettuce, fruit
Caffeine increases your alertness for
several hours - but then causes
increased fatigue
Health problems from caffeine use - high
blood pressure, anxiety, irritability,
withdrawal headaches, sleep problems
Insomnia may result from any caffeine
use after noon
Mountain Dew, chocolate, and tea
have caffeine
Decrease your caffeine intake to
two or less cups of coffee (or the
equivalent) per day
Decrease your caffeine use by
eliminating one cup of coffee
from your daily intake every few
days
80% of Americans do not get enough
sleep
Poor sleep causes fatigue, irritability,
depression, work inefficiency, and
accidents
Optimal sleep - 8 to 8.5 hours per night
(need minimum of 5 hours to avoid
performance difficulties - especially for
sedentary persons making complex
decisions or needing to be attentive)
Causes of fatigue:
1) sleep debt
2) circadian rhythm disruption
3) prolonged effort (mental,
physical)
Myths about sleep:
1) cannot bank sleep
2) wakeful rest does not replace
sleep
Symptoms of sleep deprivation:
1) hallucinations (REM intrudes into day)
2) excessive yawning
3) impaired concentration and memory
4) head bobbing (due to microsleep)
Remedy for sleep deprivation:
1) caffeine
2) naps for 60 minutes max (if longer,
allow 20 minutes to reach alert state)

avoid heavy exercise and alcohol before
bed
avoid caffeine use after noon
go to bed and awaken at the same time
if unable to fall in 30 minutes, arise and read
until you feel sleepy
avoid naps longer than 30 - 60 minutes
relax for 30 to 60 minutes before bedtime
relaxation techniques may induce sleep
do not check your alarm clock during night
Try specific stress management
techniques discussed later
Change your outlook on how you
view stress
Talk to someone (friend, chaplain,
mentor, Family Service Center counselor,
flight surgeon)
Create a support network of friends
Schedule fun activities - noncompetitive
hobby, reading, music, sightseeing
Schedule down time when you have no
other activities planned
Introduce spirituality into your life
Volunteer to help someone - your life will
feel meaningful
Aerobic Exercise (biking, running, walking,
swimming, aerobics) at least 30 minutes
three times a week - improves mood and
mental alertness and relieves tension
Unclutter your brain - keep an appointment
book; write down tasks and prioritize them
Allow extra time (arise 10 minutes earlier)
review your calendar and list of tasks daily
prioritize your tasks
tackle difficult or irksome tasks first
have an agenda for meetings - develop
time limits for each agenda item
avoid taking office work home
work efficiently - you do not have to
complete all tasks perfectly
make a plan of attack and set milestones
Remember that your job is important
(hull technician example)
Be cheerful - the world will not end if you
are grim and serious all the time!
Praise your coworkers often - with formal
and informal awards
Take fun breaks at work - talk to
someone or review pictures of
momentos of fun times
Divide the work day into time chunks
Plan a fun activity after work
Delegate work to others
If you fall behind, request help and
inform your supervisor
Set limits on what you are asked to do
Establish realistic goals
If you feel overwhelmed, do something!
When you feel stressed - take a break,
breathe slowly, walk around
View life as a challenge or opportunity to
excel - and not as a crisis
When something goes wrong - think of
three ways the situation could be worse
Live life one day at a time - do not
dwell on past mistakes, worry about the
future, or wait (miserably) for future
happiness