HSW 007: Stress, Anxiety and Depression with Clinical Psychologist Carrie Thomson-Casey

Businesswoman overload appointments and with little time

Healthy Shift Worker Podcast Episode 7:

Shift workers can certainly be prone to stress, anxiety and depression as a result of continual disruption to our sleep/wake cycle, eating at irregular times, lack of regular exercise, and a disruption to our social life.  This week Audra interviews Clinical Psychologist Carrie Thomson-Casey as she talks more about these disorders, the different types of health professionals who may be able to help, along with some simple tips and strategies to implement into your shift working life to help alleviate some of these challenges.

HSW 002: 12 Hour Shifts, Night Shifts and Working in the Mines with Christin Plint

Are you used to working 12 hour shifts including night shifts? What about being the only female on shift? This week Audra chats to Christin Plint about what it’s like to work in the male dominated mining industry, along with her two passions – travelling to obscure destinations and saving the orang-utans

Almond Chia Pudding With Submerged Berries: A Perfect Breakfast To Take Into Work!

Looking for breakfast ideas to take to work? Try this Almond Chia Pudding with Submerged Berries. This tasty, healthy pudding can be made the night before which is ideal for those gruelling early or night shifts!

Chia is an edible seed grown in Mexico from a desert plant called salvia hispanica. Its tiny black and white seeds are known to help boost energy levels – another big tick for an energy depleted shift worker.

The gelling action of the chia seeds also help to fill you up so that you don’t feel the need to snack in between meals.


½ cup chia seeds
400 ml almond milk
½ cup frozen berries
1 tsp vanilla extract
Pinch of salt
(Serves 2)


Combine all of the ingredients in a bowl. Divide between 2 air-tight containers and place in the refrigerator to chill.

Nutritional Benefits

* Energy booster
* Rich in omega 3 fatty acids, protein and carbohydrates
* High in antioxidants and minerals
* Gluten-free
* Excellent source of fibre which helps to reduce constipation – a common complaint amongst shift workers all around the world.

So give this pudding a try – it certainly beats the boring old, sugar-laden cereals found on the supermarket shelves in a card board box!

Note: Recipe adapted from Sarah Wilson’s book – “I Quit Sugar”.

Do Your Pyjamas Zap Your Energy?

Do you ever have days where you just sloth around the house in your PJ’s?

You’re that exhausted after a string of early shifts and/or night shifts that you just can’t be bothered getting dressed.
Well despite what you may think – this is not good. You see, slobbing around in your PJ’s is great – for making you feel lethargic.
Instead, lay your clothes out the night before and as soon as you roll out of bed, get straight into the shower. After you’re dressed, do your hair and makeup – even if it’s just a bit of lip gloss.

Wandering around in your PJ’s till 3pm might sound like a bit of luxury but realistically there’s nothing luxurious about it. For most people it makes them feel tired and lazy.

Having a refreshing shower and getting dressed confers a sense of purpose and get-up-and-go, and I certainly recommend it to people who can spend a lot of their day hanging around at home – new mums in particular.
So get out of your PJ’s and put them under the pillow where they belong and you will have so much more energy to tackle the day ahead!