Not doing well

[amandagray]

I just got a new job and its the night shift (11pm-7am) i think its making my depression really bad. i dont really feel myself i constantly feel like im in a daze. i am not in the mood to do much the i usually like to do like listen to music. i have been drinking way too much bc of it to the point where i even drink before work which is really bad. idk why im doing it. im trying to find a new therapist to go to but they are all over zoom and i get really bad anxiety with phone/video calls. i decided to stop drinking bc it is definitely getting out of hand but idk why i feel so awful. i am hoping i just need to adjust to the schedule but i cant remember the last time i felt this bad.

[Lettercutter]

In my experience, you either like shift work or you don't. I hated 2nd and 3rd shifts when I had to work them. It felt so unnatural. But my wife loves 3rd shift, actually prefers it over day shift. Everyone is different that way.

It might help you to take melatonin about an hour before going to sleep, and really make sure you darken your bedroom during the daytime or evening, whenever you're sleeping. Maybe use a lamp that provides the full spectrum of daylight when you're awake (and if possible, at work). All of this to trick your body into thinking that you're still on a normal day-shift schedule. And try to maintain contact with your social support system at whatever time of day you and they are both available.

While you're trying to adjust, maybe you can also be looking around for a job on a shift that suits you better. But I know that might be easier said than done.

[OK_So_Here_I_Am_Now]

Hi AmandaGray

First, what you feel is completely natural. We evolved to sleep in the dark and be awake during the day.

For decades I had meetings on the west coast once a month and resided in Asia the remainder. Adjusting to the incredible jet lag took 7-10 days to complete, which would mean back here for a week then, poof! Sideways again.

A group I am associated with had a renowned sleep specialist (M.D.) come in and I explained my schedule and asked if I was putting my health in jeopardy.

Without skipping a beat, the reply came out

"Aside from increased risk of heart attack, depression and suicide, you have nothing to worry about, you are in exactly the same position as a shift worker". Mood swings, irratability, inattentiveness when I was supposed to be on but was in my own fog and on top of that, I would find my eyes just dripping with tears at the silliest movies while on a flight and being unpredictably irritable around my wife and the kids who are the center of my world, those got me to the point of braving up and asking that question.

I eliminated junk food from the diet, alcohol becaue I did not have the extra time to spend waiting to get clear headed and Covid broke my travel cycle. These mods along with increased exercise narrowed the band varied emotional states.

Lettercutter has some great tips about how to stabilize in that shift if you are going to make that the order of the day. Keep in mind the less frequent the shift changes, the greater likelihood you will be able to get settled in the life rythems of that shift.

Anyhow, some shared experience of things that worked for me and a sincere wish for peaceful forward progress.

[pam4him]

First, I'm glad you have a job, but it can be quite a jolt to your mind and body to switch to night shift. We're kind of hardwired to wake at light and sleep when it's dark. Adjusting can be hard. Second, I'm also glad you stopped drinking so much. That, too, can make the adjustment more difficult. I encourage you to keep trying the zoom sessions. It's better than nothing and can help keep you grounded. Prayers for quick adjusting, peace and strength.

[Lazy_dog_lover]

Set up a schedule in the 3 eight hour parts of your day. Get full spectrum light bulbs. I saw a documentary once from a doctor who did night shifts are he wore welding glasses in the morning as he left and drove home so his brain thought it was night.