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3.1 Fatigue - Toolbox Talk 02 - Fatigue

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66 views15 pages

3.1 Fatigue - Toolbox Talk 02 - Fatigue

Uploaded by

daltonngangi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Fatigue

What is fatigue, and why does it matter?


TOOLBOX TALK

Disclaimer: This presentation has been developed for educational


purposes only. It is not a substitute for professional medical advice.
Should you have questions or concerns about any topic described
here, please consult your medical professional.

© 2020 AEA International Holdings Pte. Ltd. All rights reserved.


Unauthorized copy or distribution is prohibited.
What is fatigue?
Fatigue is a general term that means
different things to different people.
Examples include:

• Tiredness from insufficient sleep

• Prolonged mental or physical work

• Extended periods of stress or anxiety

In this talk we concentrate on fatigue


resulting from lack of sleep.

Fatigue is everyone’s problem. Even


if YOU get enough rest, under-rested
people can threaten your workplace,
roadways, and relationships.

3
Fatigue is more
than just tiredness
• Fatigue is mental or physical
exhaustion that prevents you
from functioning normally.

• Lack of time asleep or not


enough quality sleep are the
two most common causes.

• Fatigue develops over time. It


is a message to rest. If the
person is able to rest, it’s not a
problem.

A person can be fatigued even if


they get enough sleep.

4
Factors that contribute
to fatigue (Individual)
Individual:
• Medical factors like some chronic diseases
• Lifestyle-related factors
• Emotional factors
Workplace:
• Shift work / Night shift (short intervals)
• Concentrating for extended periods
• Repetitious or monotonous work
• work that requires continued physical effort
• Not having enough time for travel to and from
work and/or physically recover and socialise
• Working in uncomfortable environmental
conditions (e.g. Heat, cold and vibration)
• Burnout and unemployment

5
Common symptoms
of fatigue
Physically, the body may signal “I need
more rest!” by making the person feel
the following:
• Tired
• Sleepy – someone may fall asleep
without meaning to (“micro” sleeps)
• Less hungry
• Headache
• Red watery eyes become sore
• Sick more often
• Uncoordinated

6
Mental and emotional
symptoms of fatigue
• Irritable, short-tempered
• Hard to concentrate, feel easily
distracted with
wandering/disconnected thoughts
• Less alert than usual
• Lack of motivation - feel ‘lazy’
• Have a hard time cooperating or
talking to others
• Emotional extremes
• Trouble making decisions
• Slowed reaction times

7
You are in control
It is your responsibility to remain fit – you are
in charge of your own health.
Take steps to get and stay healthy:
• Reach and maintain a healthy weight
• Exercise regularly
• Use alcohol responsibly (or not at all)
• Do not smoke or use other harmful drugs
• Keep chronic medical conditions well
managed, such as diabetes, heart
disease, etc.
• Be realistic about your personal activities
– don’t over schedule yourself. Can you
really squeeze in a second job?

8
Be sleep smart
Your body needs 7 to 9 hours
of uninterrupted sleep each
day.

• Plan your sleep and nap time.

• Reduce interruptions.

• Prepare for the night shift.

• Use caffeine and alcohol in


moderation.

• Quit/reduce nicotine intake.

9
Move!
Enough activity = better sleep = improved mood
and work performance
People who exercise:
• Fall asleep faster
• Sleep longer
• May sleep more ‘restoratively’
How much is enough?
• At least 150 minutes of moderate physical activity
per week.
• Moderate activity includes: Walking briskly, tennis,
cycling, weight lifting

Try a mini workout during your shift.


• Try walking or jogging up the stairs.
• Find someplace to do some push ups and sit ups.

10
Find time to relax
Schedule time to relax:

• Plan time with family

• Take it easy on your days off

• Don’t forget to eat

• Plan your sleep and nap times

• Don’t commit yourself to time


consuming and strenuous
activities on work days

11
Eat wisely
Enjoy a balanced diet:

• Make fruit and vegetables


a part of each meal and
most snacks.

• Choose healthier proteins,


such as lean meat

• Avoid fatty foods

• Limit alcohol

Stay hydrated:

• Drink enough water

12
Demonstration
Caffeine

There are many products that claim to give you an


“energy boost” and wake you up.

Many of them contain caffeine.


Eat wisely

Avoid eating main meals


between 10pm and 6am.

Plan ahead:

• Plan what you will eat


before your shift starts.

14
When self-management
is not enough
Note that some medical issues can also
cause fatigue.
See a healthcare professional if you are fatigued
for more than 2 weeks.
Seek immediate medical attention if fatigue is
accompanied by:
• Abnormal bleeding
• Severe pain
• Severe headache
• Thoughts of harming yourself or of suicide
• Concern that you may harm someone else

15
Any questions
I will be available for the next 30 minutes if you have
any questions you would like to ask.
Thank you.
Disclaimer: This presentation has been developed for educational
purposes only. It is not a substitute for professional medical advice.
Should you have questions or concerns about any topic described
here, please consult your medical professional.

© 2020 AEA International Holdings Pte. Ltd. All rights reserved.


Unauthorized copy or distribution is prohibited.

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