WELFARE Supporting yourself and your relationships

by Francesca Sabbatini, Psychologist at PeopleSense (the AFAP's MAP psychologists)

How can pilots support their families and relationships?

The COVID-19 pandemic has had a significant impact on the aviation industry. Pilots faced layoffs, reduced work hours, and significant changes in their work schedules due to travel restrictions and reduced demand for air travel.

With the resumption of air travel, many pilots are having to work additional hours and are away from home for extended periods.

These changes can place additional strain on relationships and make fatigue management even more challenging. Pilots, couples and families have needed to continually adjust how the family functions and are likely to need to adjust again as the aviation industry continues to change.

How can pilots support themselves at this time?

Talk about it. When your schedule is full and you are constantly feeling tired, it can be tempting to withdraw and put your emotions aside. However, leaning into your valued support at this time is more important than ever.

Prioritise self-care. Make sure to get enough sleep, exercise, eat well, and engage in activities that help you relax and de-stress. Ask yourself what activities make you feel good and what activities relax you. Dedicate specific times for these.

Integrate mindful activities or slow time into your day. Consider a mindful walk, a swim, meditation or yoga.

Engage in problem-solving. If you are continually worrying about a problem, ask yourself, is this solvable? If "yes" then start problem-solving to come up with a solution. If "no", ask yourself whether anything that can be done can make this better. Then practice acceptance and letting go.

Make room for moments of positivity. Cultivate positive emotions by reflecting on what made you smile during the day or taking time to acknowledge a great moment.

For relationships to thrive, they require high levels of communication and cohesion. Even though there may be limited opportunities for communication at this time, prioritise quality communication. Additionally, some things can help to ensure you maintain your relationships:

Stay connected . Make it a habit to regularly call, message or keep in touch with friends and family. Plan times and days according to your flight schedule where you agree to contact your partner and/or children. Keep in mind that simple things like sharing photos and keeping each other up to date with what is happening in your day-to-day lives are helpful to ensure a feeling of normalcy and routine within the relationship.

Do things together while being separate. Reading the same books, watching the same movies and TV shows, listening to the same podcasts, or playing a game together gives you and your partner and/or children new topics to talk about and bond over each week.

Planning family activities and dates for when you return home from work can not only help to make the most out of the time spent together but also gives you something to look forward to while you’re away.

Setting clear expectations with your partner and family can help to avoid unnecessary arguments as well as help to establish boundaries. It might be helpful to ask yourself the following questions and have a discussion with your family before leaving for work:

• How much time can I dedicate to family catch-ups while I’m away?

• How much time do I need to rest and recover when I get home?

• How much time do I want to spend with my partner and/or children and how much time with others (i.e., friends and extended family?)

Empathy and active listening: It is likely quite difficult for your family to have you away from home. As well as communicating how you’re feeling, make sure you ask them how they’re feeling having you away from home. To engage in active listening be fully present, ask openended questions, and offer comfort and understanding, before offering advice.

What support is available?

It is important to remember that this is likely to be difficult at times. If you are struggling with adjusting to this new normal, there is no need to go through it alone. There is a range of support options available for AFAP members to access:

AFAP Member Assistance Program

A free, confidential counselling service providing up to four sessions per issue for members and their direct family. Contact 1300 307 912 - or +618 9388 9000 if calling from overseas - to arrange a session.

Medicare or Private Health Cover

For those wishing to engage in support outside of AFAP support, private counselling can also be accessed with cost subsidies under Medicare or Private Health Cover. This service can be accessed through a referral from a General Practitioner, or by speaking directly with your Private Health provider.

AFAP Crewroom

An online space for AFAP members to connect with colleagues and catch up on the latest updates and stories. It is a virtual Crewroom managed by AFAP staff and pilots that has eight topic areas to help pilots make sense of the rapidly changing information in an easyto-use environment. The Crewroom can be accessed directly from the AFAP website.

AFAP Pilot Welfare Representatives

Sometimes the best first point of contact for a pilot with welfare concerns is another pilot. The AFAP has established an active Pilot Welfare Representative Network consisting of pilots from each of our councils.

These pilots are a helpful resource and can help direct you towards professional welfare assistance, such as the Member Assistance Program – or HIMS when the use of alcohol or drugs is of concern.

Visit www.afap.org.au for a full list of AFAP Welfare representatives and links to welfare services.

Member Assistance Program

1300 307 912 or +618 9388 9000

Depending on your location, you can access confidential professional assistance - from psychologists trained in pilot-specific issues - in person or by phone, or videolink.

The Member Assistance Program (MAP) is free for AFAP members and their immediate families. Four free sessions are available per issue. If required, there may be provision for additional sessions. MAP psychologists also provide 24/7 crisis care.

This service should be used to help resolve any problems or issues that may be causing you or your family concern, including:

• Stress and anxiety

• Trauma

• Relationship difficulties and family issues

• Change in career and resettlement

• Interpersonal conflict

• Aftermath of an accident or incident

• Coping with workplace injuries

• Alcohol and drug issues

• Work-related problems

• Gambling worries

• Grief and loss

• Financial or legal pressures

AFAP members and their immediate family can also access a wellbeing session. A qualified Psychologist and Coach can help you establish a wellbeing plan or behaviours to assist you to maximise your wellbeing.

What you decide to focus on is up to you and may include;

• Review of wellbeing behaviours and development of a wellbeing plan

• Developing positive thinking skills

• Enhancing relationships

• Resilience training

• Sleep management

• Coaching

• Mindfulness training

EMERGENCY HOTLINE: 0459 747 757

(MAP): 1300 307 912