How Shift Work Can Affect Your Mental Health

Do you juggle a job with nights, weekends, or early mornings? You’re not alone. Millions of people work outside traditional business hours, and while these schedules might offer flexibility, they can also come with a hidden cost: a higher risk of mental health problems.

Why Does Shift Work Matter?

Our bodies thrive on routine. We have a natural internal clock, called the circadian rhythm, that regulates sleep, wakefulness, and other bodily functions. When we constantly switch gears with our sleep schedule, this rhythm gets disrupted. This disruption can lead to a cascade of problems, including:

• Sleep disturbances: Shift workers often struggle to fall asleep or stay asleep, leading to fatigue and irritability.
• Increased stress: The constant adjustment to changing schedules can be stressful, taking a toll on your mental well-being.
• Mood swings: Disrupted sleep can affect your brain chemistry, making you more prone to anxiety and depression.

Frontline Heroes

The research specifically mentions healthcare workers as a group particularly vulnerable to mental health challenges due to irregular schedules. From emergency room staff to nurses working long shifts, healthcare professionals are often on the front lines, facing stressful situations while juggling demanding work hours.

Taking Control of Your Well-being

If you work shifts, there are steps you can take to protect your mental health:

• Prioritize sleep: Even with a changing schedule, aim for a consistent sleep routine whenever possible. Develop a relaxing bedtime ritual and stick to a sleep schedule, even on your off days.
• Embrace sunlight: Exposure to natural light helps regulate your circadian rhythm. When you can, get outside during daylight hours.
• Manage stress: Find healthy ways to manage stress, like exercise, relaxation techniques, or spending time with loved ones.
• Seek support: Don’t be afraid to talk to a therapist or counselor if you’re struggling with your mental health.

Building a Supportive Workplace

The good news? Employers can help too. By creating shift work schedules that minimize rapid changes and offering resources for mental health support, workplaces can contribute to the well-being of their employees.

Remember, your mental health is just as important as your physical health. If you work shifts, be proactive about taking care of yourself. By understanding the challenges and taking steps to protect your well-being, you can thrive even with an unconventional schedule.

Dr. Sara C specializes in EMDR, CBT, and DBT therapies, offering top-rated telehealth services to clients in Newport Beach, CA; Beverly Hills, CA; San Diego, CA; Portland, OR; Jacksonville, OR; Dallas, TX; and Houston, TX. Trust in her expertise for the best therapy experience.

In case of a mental health emergency, please call 911 or seek immediate professional help.

Sources:

Burton, N. W., Brown, W. J., Kolbe-Alexander, T. L., Mielke, G. I., & Torquati, L. (2019). Shift work and Poor Mental Health: A Meta-Analysis of Longitudinal Studies. American Journal of Public Health, 109(11), e13–e20. https://doi.org/10.2105/ajph.2019.305278

Campbell, P., Cheyne, J., Cowie, J., Davis, B., Elders, A., Hagen, S., McCallum, J., McGill, K., McClurg, D., Maxwell, M., Pollock, A., & Torrens, C. (2020). Interventions to support the resilience and mental health of frontline health and social care professionals during and after a disease outbreak, epidemic or pandemic: a mixed methods systematic review. Cochrane Library, 2020(11). https://doi.org/10.1002/14651858.cd013779