Issue link: https://viewer.e-digitaleditions.com/i/95079
miningtalks BEATING THE BLACK-DAY BLUES ANGIE WILLCOCKS FROM MINING FAMILY MATTERS TAKES A CLOSER LOOK AT SOME OF THE ISSUES FACING MINERS AND GIVES HER ADVICE ON CONQUERING THOSE BAD DAYS. Miners doing fly-in, fly-out (FIFO) or drive-in, drive-out (DIDO) often get intense bouts of Mondayitis, and many call it 'black day' to describe their toughest day emotionally. It may be the final day of their time off or the day of travel back to the mine site. 1. STRENGTHEN CONNECTIONS First, work out if the day makes you sad, anxious or stressed. People whose black day is one of sadness usually dwell on what they've already missed because of working away, or what they will miss this time. They might also anticipate missing their loved ones. Stay in touch with what's happening at home the whole time you're away: read the same book as your partner or child; leave little notes around the house; or plan a family project or holiday. This will ensure you feel 'in the loop'. 2. TRY NOT TO WORRY Anxiety generally relates to nameless fears, so it's difficult to generalise, but black-day anxieties might originate Angie Willcocks is a registered psychologist at Mining Family Matters, Australia's first online mining community. Visit: www.miningfm.com.au 82 from worrying about something bad happening to your family while you're away, worrying about something going wrong with your relationship, or not getting enough sleep on-site. Challenge your fear by asking, 'Is this a realistic/rational thought?' If it is a realistic worry, problem- solve it instead of worrying about it. mind has switched back into work mode, maybe a day or so early. Your family may notice you are grumpy, short-tempered or preoccupied. Stress management techniques will help you to manage your black day better, and you'll find plenty of books and internet sites on the topic. Next time you're having a black "Stay in touch with what's happening at home the whole time you're away. This will ensure you feel 'in the loop'. " 3. MANAGE YOUR STRESS Unlike anxiety, the thoughts that accompany stress are more 'realistic' and usually relate to being busy or having too much to do. If your black day is one of stress, it's likely your day, notice how you're feeling, what you're thinking about and how you're acting. Just noticing these thoughts can help you to feel more in control. Also, try sharing your feelings with your partner or friends. OVERCOMING BDB • DO SOMETHING FUN ON THE FINAL DAY of your time at home to help take your mind off leaving. A family dinner the night before you fly/drive out might help you to feel more connected. Use this time to catch up on what everyone will be up to while you're away and plan how you can stay in touch. • IF YOU'RE WORRYING ABOUT A REALISTIC PROBLEM ("I'm not sure how to do such-and-such at my new job"), problem-solve your way through it so you don't have to keep going over and over the worry. • TRAIN YOURSELF TO SHIFT YOUR THINKING and the feelings will follow. Like all feelings, sadness doesn't tend to hang around for too long unless you 'hang onto' it with your thinking.