Recently I suffered three unexpected losses. I use the word suffered on purpose here. In December I needed to get a flight review. I had scheduled this with three instructors, but due to the holidays, I was unable to get it done. In early January I contacted a local CFI that I know only socially. He knew about the losses in my life. After talking with me a few moments, he gently suggested that I was not well enough emotionally to fly that day. Of course, I burst into tears because he was number four on my list of instructors.
After I got done crying about it, I got to thinking about how, as a professional psychotherapist, I was seemingly unable to see the state of my own mental health. Below is an excerpt of an article I wrote for AOPA Pilot as well as a link for online screening tools for depression, anxiety, bi-polar and PTSD.
Here are some simple ways to put you and your emotional health on the pre-flight checklist as well as some ideas on when to get support if needed.
Mood: Think back over the past week. Rate your mood on a 1 to 5 scale with 1 being the lowest, and 5 being a happy mood. What is your average? Has anyone told you that you look tired, depressed, or nervous? Sometimes our spouse or families are the greatest mirrors for us. We might not see our mood, but to them it is written all over our faces.
Sleep: Have you been sleeping well? The average person in a lab setting will sleep a 6-7 hour stretch and take a 1-2 hour nap in the afternoon. Think back and check whether you have had any difficulties falling or staying asleep. Our deep restorative delta sleep typically happens well into an uninterrupted sleep cycle. Think about performing a go-round on every approach, with sleep we simply cannot get down to delta if the cycle is continually disrupted.
Energy: Has your get up and go, got up and went? Do you find yourself drinking coffee or energy drinks just to get through the day? Some pilots find they have too much energy and are unable to relax into a healthy focus. Between the tortoise and the hare, somewhere in the middle of the two is the most efficient.
Anxiety and Worry: Someone once told me that worry is interest on a debt we don’t yet owe. An interesting study on worry shows that it can be healthy in small doses. Worry is a high brain function, one that can help us sort through possibilities and strategies. Too much worry shuts down the function and we can find ourselves in a lower brain: fight, flight, or freeze. 30 minutes of worry once per week is effective. How many minutes this week have you racked up?
Concentration/Focus: Particularly important in being pilot-in command [PIC] is the ability to concentrate and stay focused. If you are noticing that your mind is wandering or you are distracted by worry, it might be best to keep yourself and the aircraft on the ground.
Sex Drive: This might seem a strange item to have on your personal checklist, but the fact is a person’s sex drive can be indicative of emotional health. A lack of desire can be suggestive of a mood problem.
Appetite: Does your favorite food taste good to you? Are you eating for comfort or to excess? Healthy food is fuel for the brain and the body. Make sure that you do not fly without fuel on board.
Bumper Sticker: Ask yourself this question and pay attention to the answer: If you had to summarize your attitude about life to fit on a bumper sticker, what would yours say? Is your bumper sticker upbeat and optimistic, or doubtful and negative?
Below is a link for the Mental Health America online screening tools. These screening tools are for use with adults only. If your screening indicates a problem, it is best to contact a licensed mental health counselor in your community for follow-up.
A few days after my crying spell, I completed my flight review and had a great time doing it. My instructor had not flown in a Mooney for some time, and after the necessary maneuvers, I was able to show him a lot about my airplane.
One of my losses was the death of my father who was a primary flight instructor in the Army Air Corp and a Mooney pilot for 30 plus years. The day I was to leave for his memorial I was checking and double-checking the weather. I thought to myself, “I wonder if I am okay to fly?” That was the only question I needed to ask. If you wonder if you are okay, you are not okay. I packed up the car and made the five-hour drive with my son. While an hour and a half in the air is quicker, for me, that day, the drive was safer.
Our mental health is equally important as our physical health. We are all subject to the same rules of stress and loss. I am happy that CFI #3 told me he didn’t think I should be flying. His insight could have saved us from a bad outcome. I believe we all do need to have eyes and ears on our fellow pilots. We are a small community and we all get to do something that we love to do. Let’s all make sure we are up to the task emotionally too. Thanks for listening.