FATIGUE MANAGEMENT FATIGUE SELF- MANAGEMENT

Transcription

1 FATIGUE MANAGEMENT FATIGUE SELF- MANAGEMENT Copyright [year] [Line of Business]

2 Welcome Before you begin, click each tab to get important information related to the course. This module should take you around 40 minutes to complete. Course Duration Note that if you do not perform any activity in the module for more than 30 minutes, then your session will time out on SOU without bookmarking the module or registering appropriate status; therefore, it is recommended that in case you need to leave the module for more than 30 minutes, then you exit the module and later launch it again from SOU. Some frames in this module have audio. Audio Adjust your system s speakers or headphones appropriately so that you are able to listen to the audio in this module for enhanced understanding and learning. Note that there is an Audio Script button available on the screens, which have audio. Click the button to view the text version of the audio of that screen. Navigation Help <SOU bitmap> Course Exit <Show a screenshot with navigation bar buttons highlighted. On mouse over of each button, show appropriate text to indicate its functionality.> Roll your mouse over the highlighted areas to know more. In case you have any technical issues related to this module and/or SOU, please contact the HR Service Desk for your region. To ensure your progress on the course and that the completion of the course is tracked in the Shell Open University (SOU), it is crucial that you follow certain guidelines while exiting the course: Click the Exit button to leave the course at any point in time or when directed. This is important to avoid being timed out automatically after an hour of being logged on to the course and getting scored incorrectly. Remember, you can resume the course from where you exited because the system will bookmark this location. To resume, launch the course through the SOU. Note that after you click the Exit button, the font colour in the window will change from red to green before you can close the window. Click the thumbnail to view the zoomed version. Now, you are ready to begin the course. Click the Next button, which is in the lower-right corner of the course window.

3 Course overview Module 1 provided an overview of fatigue its causes, its effects and its signs. Module 2 provides advice on managing your own experience of fatigue. Module 3 is for supervisors and managers responsible for managing the risk of fatigue to the safety of Shell s operations.

4 Introduction Fatigue is a business risk. People are often not aware that fatigue is affecting them. In this module, you will learn: to identify controls that will help you manage fatigue; and About examples of activities that can be affected by fatigue.

5 Assessing your own fatigue This section describes fatigue and explains how you can assess your own fatigue. How to self-manage fatigue This section explains how to manage fatigue and sleep better. What not to do when fatigued This section provides examples of the types of activities that can be affected by fatigue. Click a section heading to view it.

6 Assessing your own fatigue

7 Experiencing fatigue Some people are so used to being fatigued that it becomes normal for them.

8 Reasons for being unaware of fatigue People may be unaware of fatigue due to: professional pride; self-esteem; work pressure; or lack of awareness.

9 How well do you sleep? Reflect on your own sleep situation. Consider the following questions: Would you say you usually sleep reasonably well? Are you regularly disturbed during your sleep? Do you work shifts? If yes, do you think the working hours interfere with your sleep? Are you a lark someone who feels fresh in the mornings? Or are you an owl someone who functions better in late night? Do you have a settled routine in the last hour or so before bedtime? Do you consume alcohol before you go to sleep? Are you often busy right up until bedtime studying, following a hobby, reading s or surfing the Internet? Do you find it easy to fall asleep?

10 Prior sleep calculator Are you fatigued? How many hours of sleep did you get in the last 24 hours? How many hours of sleep did you get in the last 48 hours (i.e., the last two sleep periods)? How many hours has it been since you woke up today? Done Done Done Done To access the Prior Sleep Calculator visit

11 Summary Key points covered so far: People are often not aware of the warning signs of fatigue. The Prior Sleep Calculator is a simple tool that can be used to estimate whether someone is likely to be fatigued at any time. If you have any concerns about your level of fatigue or daytime sleepiness, speak to Shell Health or your doctor. Contact details for the relevant Shell Health service for you can be found on the Shell Health homepage.

12 How to Self-Manage Fatigue

13 Myths about fatigue Fatigue cannot be overcome by: washing your face; blowing cold air on your face; listening to the radio; chewing gum; or stretching your arms and legs. You cannot bank sleep.

14 Sleep hygiene Click each principle of sleep hygiene to learn more about it. Plan your sleep Prepare for sleep Check your sleeping environment Eliminate disturbances

15 Sleep hygiene Click each principle of sleep hygiene to learn more about it. Plan your sleep Prepare for sleep Check your sleeping environment Eliminate disturbances Be honest with yourself about how much sleep you need. Be sensible about planning your bedtime. Keep a regular sleep schedule and bedtime routine.

16 Sleep hygiene Click each principle of sleep hygiene to learn more about it. Plan your sleep Prepare for sleep Check your sleeping environment Eliminate disturbances Avoid sunlight or bright lights. Take a warm bath. Avoid caffeine. Try a warm milky drink. Do not eat a big meal, but do not feel hungry. Unwind from your normal daily activities.

17 Sleep hygiene Click each principle of sleep hygiene to learn more about it. Professional pride Prepare for sleep Check your sleeping environment Eliminate disturbances Keep the bedroom for sleep and intimate times. Block out background noise, especially loud, irregular noises. Keep the room cool and as dark as possible. Make your bed as comfortable as possible.

18 Sleep hygiene Click each principle of sleep hygiene to learn more about it. Plan your sleep Prepare for sleep Check your sleeping environment Eliminate disturbances Make sure the people you live with know your need to sleep. Do not have a landline phone in your bedroom. Turn your mobile phone off before going to sleep. If you cannot sleep, try the following suggestions: Turn a light on and read for a while. If there is something on your mind, try writing it down. If your partner is restless or snores, try to deal with the situation.

19 Respecting others sleep Be aware of the effect your behaviour can have on other people s sleep. Delete PDO video If possible, replace with suitable photos of someone trying to sleep being disturbed by others behaviour. Try not to make your activities the cause of someone else s fatigue.

20 Sleep and food Foods to Avoid Before Sleep Spicy, high-fat foods Foods rich in Tyramine Foods high in sugar and refined carbohydrates Foods containing monosodium glutamate (MSG) Alcohol Foods to Consume Before Sleep Light snacks Foods rich in Tryptophan Complex carbohydrates Herbal tea Fruits Mushrooms Green vegetables Foods high in protein and calcium Click on each category to see some examples.

21 Caffeine Caffeine can improve alertness for a short time. It takes about 20 minutes to take effect. The benefit can last for up to 2-3 hours. Caffeine is not an alternative to sleep!

22 Exercise Regular exercise helps you fall asleep more quickly and improves the quality of sleep. Build exercise into your normal routine: Use the stairs instead of elevators. Ride a bicycle. Get involved in gardening. Don t exercise too close to bedtime.

23 Religious Fasting Fatigue risks can be heightened during periods of fasting. Make sure your Line Manager knows if you will be fasting or adopting practices associated with your beliefs that may affect your ability to sleep.

24 Work-related strategies Discuss work arrangements with your Line Manager. Take small breaks.

25 Work-related strategies Working in teams can help maintain alertness When you are fatigued: change to work that involves interacting with other people; get out of your seat; and respond to outside events.

26 Napping Napping is not an official Shell policy. Tips for napping: Plan to nap for at least 10 minutes but no longer than minutes. Try to find a cool, quiet location where you will not be disturbed. Adopt a comfortable posture. Avoid drinking coffee three to four hours before napping. Wear eye shades. Try to time the nap so that it occurs just after a meal. Set an alarm or ask someone to wake you to make sure you do not oversleep. Try listening to some audio tapes. Turn your mobile phone off.

27 Summary Key points covered so far: There are many myths about fatigue. The only cure for fatigue is sleep. There are things you can do to help you cope with fatigue. Practice good sleep hygiene. Exercise and a healthy lifestyle help you sleep well.

28 Question 1 of 11 Which of the following is true? Select the correct options and click the SUBMIT button. The only cure for fatigue is sleep. Washing your face helps in reducing fatigue. A properly planned power nap can be effective in maintaining alertness. Blowing cold air on your face does not reduce fatigue. Stretching your arms or legs reduces fatigue. Trying harder to remain awake reduces fatigue. Drinking a lot of coffee is a good alternative to sleep. Feedback Correct answer: I, III and IV Correct feedback: That s correct! Incorrect feedback: That s incorrect.

29 This slide has been combined with the next slide as per alpha feedback.

30 Question 2 of 11 How much sleep debt did Wolfgang have at the end of the five days? Select the correct option and click the SUBMIT button. o 0 o 3 o 5 o 10 o 15 Wolfgang normally sleeps for seven hours a night. During an intensive period at work, he could only manage to sleep four hours for five nights in a row. Feedback Correct answer: i) 15 Correct feedback: That s correct! Incorrect feedback: That s incorrect. Wolfgang was losing three hours of sleep on each of the five nights. So, his sleep debt at the end of the fifth day was 15 hours.

31 Question 3 of 11 How many nights of good sleep does Wolfgang need to completely repay the sleep debt? Select the correct option and click the SUBMIT button. o 1 o 2 o 3 o 4 o 5 Feedback Correct answer: ii) 2 Correct feedback: That s correct! Incorrect feedback: That s incorrect. It takes at least two good sleeps to repay a sleep debt.

32 Question 4 of 11 Which of the folllowing contribute to good sleep hygiene? Select the correct options and click the SUBMIT button. Keep a regular bedtime routine going to bed and waking up about the same time each day. Eat a big meal just before bedtime. Deal with work s and make workrelated phone calls immediately before going to sleep. Try to block out background noises in the bedroom. Keep the bedroom cool and as dark as possible. Keep your mobile phone on and near you while sleeping. Feedback Correct answer: I, IV and V Correct feedback: That s correct! Incorrect feedback: That's incorrect. To maintain a good sleep hygiene, keep a regular bedtime routine going to bed and waking up about the same time each day, try to block out background noises in the bedroom and keep the bedroom cool and as dark as possible.

33 Question 5 of 11 An occasional cup of coffee strategically timed during the working day can be a useful way of maintaining alertness at times when your body feels drowsy. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: True Correct feedback: That s correct! Incorrect feedback: That s incorrect.

34 Question 6 of 11 A standard cup of coffee will take about 20 minutes to improve alertness and its effect can last for up to 4 hours. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: True Correct feedback: That s correct! Incorrect feedback: That s incorrect.

35 Question 7 of 11 Coffee is an effective alternative to sleep. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: False Correct feedback: That s correct! Incorrect feedback: That s incorrect. Coffee can be a useful way of increasing alertness. But it is not an alternative to sleep and can have side effects.

36 Question 8 of 11 Caffeine has a limited and short-term benefit and can have side effects. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: True Correct feedback: That s correct! Incorrect feedback: That s incorrect.

37 Question 9 of 11 Which of the following is true? Select the correct option and click the SUBMIT button. o o Exercising regularly helps you to spend more time in deep sleep. Try to exercise as close as possible to bedtime. Vigorous exercise raises your body temperature and helps you to sleep. Feedback Correct answer: I Correct feedback: That s correct! Incorrect feedback: That s incorrect. Exercising close to bedtime will raise your body temperature which will stop you from getting to sleep.

38 Question 10 of 11 What is the first thing you should do if you are experiencing fatigue problems which you think are linked to your work arrangements? Select the correct option and click the SUBMIT button. o o o o Ignore them. Drink a lot of coffee. Discuss the issue with your Line Manager to see if there is an easy solution that will help. Take a power nap. Feedback Correct answer: III Correct feedback: That s correct! Incorrect feedback: That s incorrect. If you are experiencing fatigue, the first thing you should do is to discuss it with your Line Manager. There may be an easy solution.

39 Question 11 of 11 Which of the following statements are true? Select the correct options and click the SUBMIT button. Power napping involves just falling asleep at work any time you feel tired. Power napping must be done properly. It must be agreed and approved by your local line management. To be effective, a power nap should last for more than 30 minutes. Napping is an effective alternative to sleep. Night shift workers should try to have a nap shortly before starting work. Feedback Correct answer: II and V Correct feedback: That s correct! Incorrect feedback: That s incorrect. Power napping must be approved by your local management and must be done under proper controls. A nap should last more than 10 minutes but less than 25 minutes. It is not an alternative to adequate sleep.

40 What Not to Do When Fatigued

41 Some fatigue is normal Tiredness is normal and is not usually a risk. It is when fatigue reaches higher levels that levels that human perfomance may be affected. The Prior Sleep Calculator can give you an idea whether someone s behavour or performance is likely to be impaired by fatigue. It is available at

42 Reminder of the effects of fatigue Fatigue affects our psychological state, i.e., our: ability to stay awake and maintain alertness; motivation and energy levels; and mood and emotions. It also affects our ability to perform tasks, i.e., our ability: to concentrate; to see the big picture ; to pay attention to detail; to make complex decisions; and to behave, interact and communicate with others.

43 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need sustained concentration Tasks that need awareness of the big picture Tasks that required attention to detail Tasks that involve complex decisions Tasks that rely on inter-personal skills

44 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need sustained concentration Tasks that need awareness of the big picture Tasks that required attention to detail Tasks that involve complex decisions Examples of tasks that need sustained concentration include: driving; drilling operations; lifting operations; control room operations; and trading. Tasks that rely on inter-personal skills

45 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need sustained concentration Tasks that need awareness of the big picture Tasks that required attention to detail Tasks that involve complex decisions Tasks that rely on inter-personal skills Examples of tasks that need awareness of the big picture include jobs of: Pro-active monitoring by control room operators Managing a shift team Managing an offshore installation Maintaining watch on the bridge of a tanker Supervising a work party

46 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need sustained concentration Tasks that need awareness of the big picture Tasks that required attention to detail Tasks that involve complex decisions Examples of tasks that require attention to detail include: preparing permits; approving, setting or removing isolations; identifying the right equipment to work on; and analysing financial and other business critical data. Tasks that rely on inter-personal skills

47 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need concentration Tasks that need awareness of the big picture Tasks that required attention to detail Example of tasks that involve complex decisions include: setting operational priorities conducting critical risk assessments taking major decisions that involve uncertainty Tasks that involve complex decisions Tasks that rely on inter-personal skills

48 Fatigue-sensitive tasks Click each type of task to see some examples. Tasks that need concentration Tasks that need awareness of the big picture Tasks that required attention Tasks that involve complex decisions Examples of tasks that rely on inter-personal skills include jobs of: Leading a shift team meeting Providing feedback on an annual appraisal; interacting with external customers Tasks that rely on inter-personal skills

49 Controls Examples of controls for managing the risk of fatigue (If your business allows): Increase the frequency of breaks. Take a nap if your business allows it. Get someone else to do the work. Delay the activity. Do not work alone. Read back the steps in the procedure to someone else. Do not distribute critical information until it has been checked. Do not make critical decisions alone.

50 Summary Key points covered so far: Normal levels of tiredness are not usually a problem. Safety can be put at risk when people are seriously fatigued. Some types of task are most likely to be affected by fatigue. Practical controls can reduce the risk of fatigue and allow work to continue There comes a point where an individual has to stop work due to fatigue.

51 Question 1 of 7 What is fatigue? Select the correct option and click the SUBMIT button. o o o o Sleepiness or drowsiness caused by lack of sleep Exhaustion caused by heavy physical work Tiredness caused by being at work for more than 8 hours Exhaustion caused by working in an extremely hot environment Feedback Correct answer: I Correct feedback: That s correct! Incorrect feedback: That s incorrect. Tiredness and exhaustion due to physical work, length of the working day or work environment are not same as fatigue. These states can be managed with rest, change of activity, etc. Fatigue is caused by lack of sleep.

52 Question 2 of 7 Which of the following are true about the effects of fatigue? Select the correct options and click the SUBMIT button. It affects our ability to stay awake and maintain alertness. It affects our motivation and energy levels. It affects our physical strength and makes us less able to apply force. It affects our ability to maintain situation awareness and to see the big picture. It makes us thirsty. It affects our ability to think clearly and quickly. Feedback Correct answer: I, II, IV and VI Correct feedback: That s correct! Incorrect feedback: That s incorrect. Fatigue affects our alertness and wakefulness, our motivation and energy levels, our ability to maintain situation awareness and our ability to think clearly.

53 Question 3 of 7 Fatigue does not affect tasks that need you to concentrate and maintain continuous attention over a period of time. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: False Correct feedback: That s correct! Incorrect feedback: That s incorrect.

54 Question 4 of 7 The most important effect of fatigue is the way it affects your vision, making it difficult to see clearly. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: False Correct feedback: That s correct! Incorrect feedback: That s incorrect. The most important affect of fatigue is that it causes drowsiness and loss of alertness.

55 Question 5 of 7 Fatigue does not have any effect on the way we communicate and interact with other people. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: False Correct feedback: That s correct! Incorrect feedback: That s incorrect.

56 Question 6 of 7 The best indicator of fatigue is what people tell you; if people say they are not fatigued, they are fine. Select the correct option and click the SUBMIT button. o True o False Feedback Correct answer: False Correct feedback: That s correct! Incorrect feedback: That s incorrect.

57 Question 7 of 7 Which of the following controls could be considered if you are concerned about fatigue Select the correct options and click the SUBMIT button. Tell the person to stay alert as they work. Stop the activity until the person is rested or someone else is available. Tell the individual to wash his/her face and listen to music while working. Arrange for someone else to work with him/her. Arrange an hour s sleep for the individual. Tell the person to drive home for a rest. Feedback Correct answer: II and IV Correct feedback: That s correct! Incorrect feedback: That s incorrect. Telling people to stay alert will not prevent fatigue, and sleeping for an hour will cause grogginess and tiredness after waking. A nap should last not less than 10 minutes, but not more than 25 minutes, and it would be unsafe to ask someone who you know is tired to drive a car.

58 Module end Congratulations! You have completed Module 2 of the Fatigue Management curriculum. You scored XX%