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Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.

In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.

• Why “moving on” isn’t the same as actually processing trauma
• How repeated exposure to stress can keep your nervous system stuck in fight-or-flight
• Why trauma isn’t just mental, but also physical and stored in the body
• How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout
• What happens when you bring “the mask” home to your family
• Why partners often end up walking on eggshells without understanding why
• The early warning signs your nervous system is overloaded
• Why your mental health needs regular maintenance, just like a car
• How trauma-informed breathwork can help regulate stress and release tension safely
• Why you don’t always need to relive every detail to begin healing

If the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.

If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.

We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.

• Why Monday mornings can feel harder than they should
• How your circadian rhythm affects energy, mood, and alertness
• What happens when weekend sleep schedules shift too far
• Why sleeping in on weekends can backfire by Monday
• How alarms can pull you out of the wrong stage of sleep
• Why teens struggle more with early mornings
• How chronotypes change as we age
• Why poor sleep can increase cravings and hunger
• How light exposure, meal timing, and movement affect your body clock
• Practical ways to reduce “social jet lag” during the week
• Details about the free Night Shift Summit and what it covers

If you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.

Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.

In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.

• Why shift workers often struggle with cravings, fatigue, and weight gain
• Why it’s not just about “clock time,” but your circadian rhythm
• How your body metabolises food differently overnight
• Why metabolism can slow down during night shift hours
• Why many shift workers gain weight even without eating more
• What makes heavy meals harder to tolerate at 2am and 3am
• Why simpler, easy-to-digest foods can work better on nights
• Practical nutrition ideas for overnight shifts
• The role of hydration in energy and recovery
• How circadian disruption affects sleep, mood, and mental clarity
• Details about the free online Night Shift Summit
• What employers and leaders need to change to better support shift workers

We also keep things fun by asking listeners to choose the song that best captures the shift work experience.

If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.

Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job.

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________