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How can I thrive in shift work or non-linear careers? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: Shift work means your hours change with nights, weekends, or rotating patterns, and a nonlinear career means your path moves sideways, pauses, or changes directions instead of climbing one particular ladder.
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  SPEAKER_00: Now, plenty of people work in this way, and it can bring variety, flexibility, and a wide set of skills, but it can also feel unsettling at times because the usual structure of a 9 to 5 is missing.
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  SPEAKER_00: Now to thrive and shift work or a nonlinear career, start by deciding what thriving looks like for yourself.
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  SPEAKER_00: As for one person it's more time with family, for another it's variety, or it could just be earning a little bit more.
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  SPEAKER_00: So take some time to think about that.
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  SPEAKER_00: Then think of a recent time work did feel good.
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  SPEAKER_00: So what were you doing, who was around, as those details show you what to bring more of into your week?
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  SPEAKER_00: And on a scale of 0 to 10, how well is this working for you right now?
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  SPEAKER_00: And ask yourself what would move it up, even just by one point.
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  SPEAKER_00: Now, if you do notice thoughts like I should be further ahead by now, just pause and ask what evidence supports that.
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  SPEAKER_00: And also think about what you'd say to a friend in your position as well.
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  SPEAKER_00: Now, practical ways to support yourself with this might be to start with sleep because shift work can disrupt your body clock.
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  SPEAKER_00: So keep a wind-down routine that you repeat after every shift, like ensuring a dark, cool bedroom and maybe potentially taking caffeine earlier in your shift.
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  SPEAKER_00: You can also plan your meals and some movement around your rotor so your energy stays steady.
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  SPEAKER_00: Also tell the people close to you what your schedule is in advance so plans can fit around it.
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  SPEAKER_00: And you might want to keep one or two anchors in your week, like a regular call with a friend if needed.
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  SPEAKER_00: And for your career, choose small steps.
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  SPEAKER_00: So that could be one new skill, one conversation with someone in a role that interests you, or a short course, and you might want to just check in with yourself every few months just to see what's working as well.
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  SPEAKER_00: Now, if your sleep does stay poor or you feel low, anxious, or exhausted for several weeks, it might be helpful to speak to a GP.
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  SPEAKER_00: Also, a counsellor can help you work through any sort of stress, change, or uncertainty.
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  SPEAKER_00: And if you do want some career direction, the National Career Service offers free advice in England.
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  SPEAKER_00: And if your rotor is affecting your health, you can speak to your manager, HR or Occupational Health about reasonable adjustments.
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  SPEAKER_00: Now you can go back to the Career Uncertainty and Change Resources in the app for further support around navigating shift work and nonlinear careers.
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  SPEAKER_00: If you are thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.