PUAN ROSDALILA ROSLAN AHF 2203. Alternative Names Anxiety; Tension; Jitters; Apprehension Definition of stress and anxiety: Stress can come from.

PUAN ROSDALILA ROSLANAHF 2203

Alternative Names Anxiety; Tension; Jitters; Apprehension

Definition of stress and anxiety: Stress can come from any situation or thought that

makes you feel frustrated, angry, or anxious. Anxiety is a feeling of apprehension or fear. The

source of this uneasiness is not always known or recognized, which can add to the distress you feel.

According to Dr. Hans Selye (Canadian endocrinologist), stress is defined as "any event which may make demands upon the organism, and set in motion a non-specific bodily response which leads to a variety of temporary or permanent physiological or structural changes".

Richard S Lazarus (a psychologist ) stated that "Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize."

Too much stress, or a strong response to stress, is harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like overeating and abuse of alcohol or drugs.

Emotional states like grief or depression and health conditions like an overactive thyroid, low blood sugar, or heart attack can also cause stress.

Contrary to popular belief that all stress is negative, stress can either be good (Eustress) or bad (Distress).

EustressEustress can harness better performances and provide the incentive for aviation personnel to achieve the task, to train harder to improve their standards to become the best in their job.

DistressDistress on the other hand, affects people by ‘sink’ them down, causing them to lose focus doing time critical tasks in their area of work leading to accidents.

Those types of stress are manifested in the following manner: Poor decision making Loss of situational awareness Make errors of judgement Become confused Unable to cope with increase in workload Absenteeism from work

Anxiety disorders are a group of psychiatric conditions that involve excessive anxiety. They include generalized anxiety disorder, specific phobias, obsessive-compulsive disorder, and social phobia.

People with generalized anxiety disorder experience almost constant worry or anxiety about many things on more than half of all days for 6 months.

Panic disorder or panic attacks involve sudden and unexplained fear, rapid breathing, and increased heartbeat.

Some Major Events Are: Death of a Close Relative Marriage Children Separation or Divorce Reassignment Illness or Injury (Self or Family)

Certain drugs, both recreational and medicinal, can lead to symptoms of anxiety due to either side effects or withdrawal from the drug. Such drugs include:

ADHD medications Alcohol Amphetamines Bronchodilators for asthma Caffeine Cocaine Cold remedies Decongestants Diet pills Nicotine Thyroid medications Tricyclic antidepressants

A poor diet for example, low levels of vitamin B12 can also contribute to stress or anxiety.

Performance anxiety is related to specific situations, like taking a test or making a presentation in public.

Posttraumatic stress disorder (PTSD) develops after a traumatic event like war, physical or sexual attack, or a natural disaster.

In very rare cases, a tumor of the adrenal gland (pheochromocytoma) may be the cause of anxiety. The symptoms are caused by an overproduction of hormones responsible for the feelings of anxiety.

Causes of the stress are known as stressors. Physical Stressors

These stressors add to the personnel's workload and make it uncomfortable for him in their working environment: Temperature 1. High temperature build up in the cockpit/hangar

increases perspiration and heart rate causing overheating of body.

2. Low temperature build up causes the body to feel cold, weak and drowsy.

Changes in air pressure due to turbulence exerts unusual g-forces on the body and makes it difficult to control the aircraft.

Physical Stressors

Vibration transmitted to the body from the aircraft via the seat makes it difficult to read navigational charts and instruments.

Noise levels in a typical cockpit are in the range 75-80 dB. Anything above this causes stress and makes it difficult to concentrate and forces the pilot to have to strain to hear ATC instructions. Noise levels in the hangars are also high due to hangars situated near aircraft taking off and landing, making it difficult for maintenance personnel to focus and concentrate.

Physical Stressors

Poor Lightings at their work area make it difficult to read technical data and manuals whilst working on the aircraft and the use of torchlights are also inadequate, increasing the propensity to miss something important.

Small spaces also render maintenance personnel difficult to perform their tasks as their bodies are sometimes bent in unusual positions.

Poor visibility due to heavy fog and traveling in instrument meteorological conditions

Psychological Stressors

Work related stressors prior to the mission can increase arousal due to uneasiness but too much can cause over-anxiousness and failure to perform up to speed. ie in ATC, envisioning handling multiple aircraft and making sure all are deconflicted and safe in the most expeditious manner.

Financial problems such as impending bankruptcy, depression, loans and mortgages to pay.

Marital problems due to divorce or strained relationships due to persistent quarreling.

Interpersonal problems with superiors and colleagues due to miscommunication or perceived competition and backstabbing.

Physiological Stressors

Flying when unwell resulting in the body using more energy fighting the illness and hence less energy to perform vital tasks.

Not having proper meals also result in not having enough energy and induces symptoms like headache and shaking.

Lack of sleep; Fatigued, the pilot is unable to maintain performance standards for long periods as he struggling to stay awake due long working hours

Physiological Stressors

Conflicting Shift Schedules affect the body's circadian cycle and lead to a degradation of performance.

Working long hours without any break especially at busy airports when handling multiple aircraft departing and arriving on intersecting and parallel runways.

To put it simply, the "victim" will experience the following main symptoms:

Physical symptoms• Tense muscles, especially in the neck and shoulders;• Headache or backache;• Stomachache, nausea, vomiting, diarrhea or constipation;• Tiredness or difficulty sleeping;• Unusually rapid heartbeat;• Shakiness or excessive sweating;• Weight loss or weight gain;• Clenched jaw or clenched teeth;• Fingernail-biting;• Sighing or changes in breathing patterns

Emotional symptoms• Frustration, irritability or anger;• Depression or anxiety;• Nervousness; and,• Boredom or apathy.

Behavioral symptoms• Abuse of alcohol, drugs or other substances;• Marital problems;• Binge eating; and,• Self-destructive behavior.

Cognitive symptoms• Forgetfulness, preoccupation and difficulty concentrating;• Indecisiveness;• Work mistakes and loss of productivity;• Excessive worry;• Decrease in creativity; and,• Loss of sense of humor

A first step is to take an inventory of what you think might be making you "stress out":

What do you worry about most? Is something constantly on your mind? Does anything in particular make you sad or

depressed? Keep a diary of the experiences and thoughts that

seem to be related to your anxiety. Are your thoughts adding to your anxiety in these situations?

Find someone you trust (friend, family member, neighbor) who will listen to you.

Talking to a friend or loved one is all that is needed to relieve anxiety.

Support groups and hotlines that can help.

Social workers, psychologists, and other mental health professionals may be needed for therapy and medication.

Healthy ways to cope with stress, for example:

Eat a well-balanced, healthy diet. Don't overeat. Get enough sleep. Exercise regularly. Limit caffeine and alcohol. Don't use nicotine, cocaine, or other recreational

drugs. Learn and practice relaxation techniques like guided

imagery, progressive muscle relaxation, yoga, tai chi, or meditation.

Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.

Find self-help books at your local library or bookstore.