Battling MINER FATIGUE ON UNUSUAL WORK SCHEDULES: A Worker Perspective

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Have you ever felt exhausted? Where you simply realize that you are not ready to do your best due to:. Tiredness?Boredom?Mental distractions?Drowsiness?Lack of concentration?Feeling stressed?Do you think these conditions can prompt mishaps, wounds, and fatalities?. The dominant part of excavators overviewed said

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Battling MINER FATIGUE ON UNUSUAL WORK SCHEDULES: A Worker Perspective Jon Wagner, Mine Safety Instructor Hibbing Community College

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Have you ever felt exhausted? Where you simply realize that you are not ready to do your best as a result of: Tiredness? Weariness? Mental diversions? Laziness? Absence of fixation? Feeling pushed? Do you think these conditions can prompt to mishaps, wounds, and fatalities?

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The mind dominant part of excavators reviewed said "YES" to both inquiries. ? ? The following inquiries: ? What causes weakness? also, What should be possible to anticipate it? ?

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absence of rest long work hours move turn commotion vibration exhausting work an excessive amount of stress liquor drugs stresses sickness propelling age FATIGUE LACK OF ALERTNESS INATTENTIVENESS

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WORK SCHEDULE Rotations Hours Off Days JOB LIFE Mood Health Safety Productivity HOME LIFE Eating Sleeping Family Recreation

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"Weakness is the loss of physical, mental, or enthusiastic vitality because of time on assignment." Fatigue can likewise be influenced by variables off the employment ,, for example, general wellbeing & wellness rest amount, quality social communication eating routine and sustenance liquor and medication utilization

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PERSONAL PROBLEMS WITH UNUSUAL WORK HOURS Sleep Disorders Gastrointestinal Disorders Coronary-Artery Disease Mood Disorders Eating Difficulties

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HOW CAN WE ADJUST TO THE STRESS OF WORKING LONG HOURS? Change the way of the occupation - give assortment, change of pace, work breaks. Change the employment condition - decrease upsetting exposures. Alter the work routine - discover "win-win" circumstances where all can profit. Work with administration to:

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HOW CAN WE ADJUST TO THE STRESS OF WORKING LONG HOURS? 1) Work with administration on Job Life issues. 2) Learn how to adapt to these Home Life issues, including: a) SLEEP STRATEGIES b) DIET and NUTRITION c) FAMILY and SOCIAL INTERACTION d) HEALTH and FITNESS e) SMOKING CESSATION f) STRESS MANAGEMENT g) DRUG and ALCOHOL COUNSELING 3) Use techniques to battle weakness amid the work move.

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HOW TO COPE WITH LONG HOURS a) SLEEP STRATEGIES Plan your rest time- - be steady - and don't modify it! This gets more imperative for those in their 40's or more established. Constrain the extent of the dinner just before rest - avoid substantial, oily nourishments and caffeine. Constrain liquor - it instigates rest, yet the rest gets to be distinctly aggravated and less invigorating. Build up a decent dozing condition, including: - substantial shades on the windows to obscure the room. - a cool room utilizing a fan or aeration and cooling system. - keeping windows finished to stop clamor. - a calm live with floor coverings, acoustical tiles, and cassette player or "background noise" to veil clamors. - an agreeable bed. - an "on-off" switch for the telephone and doorbell.

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HOW TO COPE WITH LONG HOURS a) SLEEP STRATEGIES (cont'd) Avoid getting bolted into duties amid rest time. Leave time for a short snooze before beginning the night move. Learn unwinding strategies and schedules. Utilize earplugs or headphones if clamor is irksome. Prepare kids to regard your rest hours and play far from your room entryway. Ensure your family, companions, and neighbors know about and regard your rest plan. In the event that you can't nod off inside 20 minutes, get up and read, tune in to music, sit in front of the TV for some time until languid.

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HOW TO COPE WITH LONG WORK HOURS b) DIET AND NUTRITION STRATEGIES Problems for move laborers - interruption of supper timing; changes in number of dinners eaten every day; dependence on caffeine; expanded utilization of liquor, caffeine, and cigarettes; improper craving. More issues - dependence on quick sustenances; dietary patterns disturbing rest and disquieting stomachs; poor accessibility of hot, nutritious dinners around evening time. A few arrangements... Eat more fiber, green vegetables, vegetables, natural product. Eat less fat, sodium. Eat hot suppers on night move. Supplement slim down with work out. For rest, eat low-fat, high-sugar dinners, including pasta, dessert, potatoes, and so forth

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HOW TO COPE WITH LONG WORK HOURS b) DIET AND NUTRITION STRATEGIES (cont'd) Timing is vital - stomach related juices have circadian (every day) rhythms. Attempt to eat at similar circumstances every day. In the event that you eat late, eat light. Attempt low-fat nourishments, poultry, angle, pasta, vegetables, and natural product. On the off chance that you fill in for late shifts, eat light sustenances all through the move. Attempt yogurt, soups, toast, and organic product. Treat, pop, and chips will give speedy vitality, yet then abandon you more drained than some time recently. Maintain a strategic distance from overwhelming, oily and hot nourishments around evening time - ″hold the onions." The impacts of liquor take after a circadian mood - be watchful when drinking amid unordinary hours. Liquor is a rest looter - don't utilize it as a tranquilizer. Stop caffeine utilization no less than four hours before sleep time.

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HOW TO COPE WITH LONG WORK HOURS c) FAMILY AND SOCIAL INTERACTION Problem: Family stretch - most prominent among those with pre-school kids who yearn for a "typical" life. Issue: Lack of powerful correspondence. What happens when you attempt to impart when you're drained and bad tempered? "Transports going in the night." Problem: Limited contribution in conventional family festivities and occasions. Companions on a similar calendar and companions outside of work . Prepare companions to take in your calendar and plan occasions as needs be.

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HOW TO COPE WITH LONG WORK HOURS c) FAMILY AND SOCIAL INTERACTION (cont'd) Plan time to impart; arrange family time ahead of time; post your work routine; leave composed or taped messages for your family. Attempt to eat a few suppers together. Know when to face and when not to go up against - but rather don't put off uncertainly. Consult with family ahead of time . Instruct your family how basic your home life is toward a protected work life . "We're in this together."

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HOW TO COPE WITH LONG WORK HOURS d) HEALTH AND FITNESS Role of work out - battles weight, coronary illness, diabetes, circulatory malady - all add to exhaustion. handles work stretch. ought to be high-impact - snowmobiling and angling don't number! Physical wellness can help avert work wounds. Day by day practice upgrades rest amount and quality. Prescribed: Aerobic practice 20-30 minutes for each day, 3-4 days seven days.

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HOW TO COPE WITH LONG WORK HOURS e) SMOKING CESSATION f) STRESS MANAGEMENT g) DRUG and ALCOHOL COUNSELING Miners who effectively partake in the above projects can expect a more beneficial way of life, an additionally fulfilling family life, and better wellbeing execution at work. Ask your boss or wellbeing safety net provider if these projects are accessible to you- - these can be critical!

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FIGHTING FATIGUE WHILE DRIVING How would you remain conscious when driving? What do you do? A few answers offered from 4,000 excavators in Wisconsin- - 1) Roll down the window. 2) Turn up the warmth or icy. 2) Stick your take off the window. 3) Turn up the radio. 4) Sing and shout. 5) Drink some DEW/COKE/JOLT. 6) Sip some espresso. 7) Speed up! 8) Exercise in your seat. 9) Have another lager - (This is WI) 10) Chew gum. 11) Slap yourself in the face. What would it be a good idea for you to do? Enjoy A Reprieve - Use it to eat, snooze, or work out!

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FIGHTING FATIGUE AT WORK What would it be advisable for you to do? 1) Acknowledge that you're experiencing difficulty - ready somebody you trust. 2) Do something other than what's expected, if conceivable - a) different work task e) do upkeep errand b) coffee break f) get work out - check hardware liquids, c) different machine do mid-move reviews, wash d) round out printed material windows, and so forth. 3) Communicate with somebody, particularly on the off chance that you have radio contact. 4) Take lunch, if conceivable. 5) Nap? Catnaps are infrequently acknowledged by administration, however utilized by many night laborers in all industries....may be justification for dismissal. 6) If nothing works- - contact your administrator. Your wellbeing and the safety of your collaborators are most imperative .

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Even with extended periods, it's conceivable and important to work securely and gainfully ; then, go home and carry on with a rich and sound life. This takes arranging and expanded thoughtfulness regarding getting sufficient rest and nourishment. DO IT- - for you and your family.

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