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Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and long-term psychological harm.

In this episode, I share my personal experience of reporting harassment, facing retaliation, and living through what’s known as sanctuary trauma—when systems designed to protect people end up causing more harm instead.

I talk openly about what happens when policies exist on paper but fail in practice, how silence is rewarded while speaking up is punished, and why so many people leave not because they’re weak—but because the cost of staying is too high.

In This Episode, I Talk About:

• Why silence is a hidden driver of burnout and resignations
• The gap between public-facing values and internal workplace culture
• What happens when harassment is reported without clear ownership or accountability
• How retaliation often shows up quietly - through delays, labels, and process
• The physical and mental health toll of chronic workplace stress
• How organisations lose mentors, experience, and institutional knowledge
• Why silence is often mistaken for resilience
• What real leadership actually looks like when safety is the priority
• Practical steps leaders can take to move beyond slogans and into action
• A preview of Part Two, where I dive into systemic failures and accountability

I’m sharing this story because too many people are suffering in silence, especially in high-pressure, high-responsibility roles. When organisations protect reputations instead of people, the damage doesn’t stop at the workplace. It follows people home, into their health, their families, and their future.

This conversation is for leaders, HR professionals, and anyone who has ever felt unsafe speaking up at work.

If this episode resonated with you:

• Subscribe so you don’t miss future episodes
• Leave a rating or review - it helps this message reach more people who need it
• Learn more about my work or connect with me at ahealthyshift.com

Coming Up Next

Part Two: I’ll break down the systemic failures that allow retaliati

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

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We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the first day off using light, timing, and targeted naps to reduce fatigue and protect recovery.

• why the 2-2-4 roster limits circadian disruption
• how to handle the swing day without wrecking nights
• the difference between power naps and sleep inertia
• safe caffeine use across night shifts
• two-nap method between nights to stay functional
• how to reset fast on the first day off
• why regular wake times beat perfect durations
• using light, meals, and movement as time cues
• common mistakes that steal your four days off

Dont forget to hit follow so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on
If you need help with this, all you gotta do is go to the link in the show notes and I’ll have a 15-minute free call with you and help you

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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 😊

We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks.

• circadian misalignment makes daytime sleep lighter and shorter
• abandon seven to nine hours as a day-sleeper target
• plan a core sleep block plus a top-up nap
• make the room pitch black and eliminate LEDs
• cool the room and bedding to support sleep depth
• set a strict 12 o’clock caffeine cut-off
• use a consistent 20–40 minute wind-down routine
• avoid flipping to daywalker mode on days off
• focus on less self-judgement and better timing

If you enjoyed this episode, be sure to hit "follow" so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com

Support the show

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

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________