Stress management
Stress: normal mental and physical response to a demand (PHAK ch.2).
- A little keeps you alert, prevents complacency.
- Effects cumulative.
- Performance rises with stress, peaks, then falls off rapidly.
- Stressors can increase risk of error in the flight deck (PHAK ch.2).
Two categories (PHAK; definitions PHAK ch.17):
| Category | Duration | Meaning |
|---|---|---|
| Acute | Short term | Immediate threat perceived as danger |
| Chronic | Long term | Intolerable burden exceeding ability to cope |
Three stressor groups, all hit decision-making hardest during high workload:
| Group | Examples |
|---|---|
| Environmental | Temperature and humidity extremes, noise, vibration, lack of oxygen |
| Physiological | Fatigue, lack of physical fitness, sleep loss, missed meals (low blood sugar), illness |
| Psychological | Social or emotional factors (death in family, divorce, sick child, demotion); mental workload itself (analyzing a problem, navigating, making decisions) |
Managing stress:
- In the moment: stop, think, analyze before jumping to a conclusion. Usually time to think first.
- Over time: schedule relaxation time, keep up physical fitness program, manage schedule to avoid falling behind.
Trap: stress not automatically bad; performance peaks, then drops off rapidly once stress exceeds ability to cope.
References
- PHAK ch.2 Stress Management