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Navigating Acute & Delayed Stress As A Flight Attendant

Stress is an inherent aspect of the Flight Attendant profession, often stemming from the demanding nature of responsibilities and the unpredictable nature of air travel. It’s essential for Flight Attendants not only to understand the different types of stress they may encounter but also to recognize the warning signs of acute and delayed stress for effective stress management.

Acute Stress: Turbulence in the Mind

Acute stress is like sudden turbulence during a flight—an unexpected and intense event that can disrupt the normal flow of operations. Flight Attendants may experience acute stress during emergency situations, unruly passenger incidents, or unexpected flight delays. This type of stress triggers the body’s fight-or-flight response, leading to physiological changes such as a rapid heartbeat, shallow breathing, and gastrointestinal discomfort.

Physical Symptoms of Acute Stress:

  • Heightened heart rate
  • Nausea or stomach cramps
  • Rapid breathing

Cognitive Impact of Acute Stress:

  • Impaired decision-making
  • Difficulty concentrating
  • Emotional reactivity

Delayed Stress: The Quiet Aftermath

Delayed stress, much like a delayed flight, doesn’t manifest immediately but can have lasting effects. Flight Attendants may experience delayed stress after particularly challenging flights, traumatic incidents, or extended periods of high stress. This type of stress can be confusing as it emerges after the initial event has passed, potentially catching individuals off guard. Symptoms of delayed stress include:

  • Persistent feelings of anxiety or unease
  • Intrusive thoughts or flashbacks related to the stressful event
  • Difficulty sleeping or concentrating

Proactive Stress Management Strategies

Flight Attendants can adopt various strategies to manage stress effectively and maintain their well-being amidst the challenges of their profession.

Self-Care Practices:

  • Regular exercise and physical activity
  • Adequate rest and sleep
  • Mindfulness or relaxation techniques

Seek Support:

  • Utilize your AFA EAP
  • Connect with peer support groups or mental health resources

Set Boundaries

  • Establishing work-life balance
  • Learn to say no to additional responsibilities when feeling overwhelmed

Remember, our AFA Employee Assistance Program (EAP)/Professional Standards Committee is here to support you. Reach out for confidential assistance, resources, and guidance tailored to your needs at (949) 470-0493 or (800) 424-2406.

Using Apps to Support New Year Wellness Goals

The start of a new year often brings renewed goals around improved physical and mental well-being. Many people use apps to help with these goals. Here are some popular free wellness apps to try this year that can support your health, sleep, and daily routines. Most have strong free features, and some offer additional options for those who want to upgrade. If you use an app that helps you, consider sharing it with your flying partners. Our AFA EAP/Professional Standards Committee is also here to support your wellness. Call (949) 470-0493.

Mental Health & Mindfulness

  • Insight Timer – A completely free meditation app with one of the largest libraries of guided meditations, music tracks, and talks to help with stress, sleep, and focus. 
  • Calm (Free Version) – Offers guided meditations, breathing exercises, nature soundscapes, and short mindfulness content for stress and relaxation. (Free basic content, optional subscription available.) 
  • Finch – A gamified self-care app where you complete wellness activities (like mood check-ins and journaling) that help grow a virtual pet, making habit building more fun.

Fitness & Physical Activity

  • Nike Training Club – Free workouts for all fitness levels, from strength and mobility to yoga and conditioning, with tips and structured routines you can customize. 
  • Samsung Health – A holistic health tracker that syncs steps, workouts, sleep, heart rate, and more, helping you monitor overall well-being on your phone or wearable. 

Sleep & Relaxation

  • BetterSleep (Free Mode) – Helps you relax and fall asleep with soundscapes, bedtime stories, and breathing exercises (with optional premium content). 

Mood & Habit Tracking

  • DailyBean: Simplest Journal – A simple mood journal and tracker that lets you log your daily emotions and sleep alongside life notes. 

Staying Balanced During The Holidays

Let joy, not pressure, lead the way.

The holiday season is a special time for joy, connection, and celebration. But let’s be honest—it can sometimes feel a bit overwhelming, even for the most grounded among us. With family gatherings, work commitments, and financial worries, finding balance isn’t always easy. Here are some practical tips to help you stay centered and truly savor this season.

1. Protect Your Time

Give yourself permission to say “no” when you need to. Not every invitation or request needs your “yes.” It’s okay to protect your time and energy—you deserve it!

2. Keep Healthy Routines

Try to stick with your usual sleep, nutrition, and movement routines as much as possible. Even a short walk or ten minutes of stretching can lift your spirits. Remember, skipping meals or sacrificing rest to “fit everything in” can make things harder—so give yourself permission to pause and recharge.

3. Manage Expectations

Let go of the idea of a “perfect” holiday. Plans may change and things might not always go as expected—and that’s okay! Focus on creating little moments of connection, laughter, and meaning, rather than chasing perfection.

4. Budget with Intention

Financial stress is a common holiday challenge. Setting a spending limit ahead of time can help you relax and focus on what matters most. Thoughtful gestures or shared experiences often mean more than costly gifts—and the memories last longer, too!

5. Build in Quiet Moments

Balance your social activities with moments of stillness. Even a few quiet minutes can help you reset and recharge. Remember to show yourself the same kindness and care that you so generously give to others.

6. Reach Out for Support

If this season brings up feelings of sadness, loneliness, or anxiety, please know you’re not alone. Reach out to a friend or someone you trust—it’s always okay to ask for support. Our AFA EAP Committee is here for you with confidential help whenever you need it at (949) 470-0493. You can also connect with your Local EAP Committee Members at afaalaska.org/eap.

Meet Our Pre-Merger Alaska Committee Chairpersons

This message is for pre-merger Alaska Flight Attendants

We’re excited to introduce the next group of pre-merger Alaska MEC Committee Chairpersons for the upcoming MEC Officer term. They’ll begin transitioning into their roles over the next few weeks and officially start their terms on January 1, 2026. Below, you’ll find brief biographies that highlight their backgrounds and experiences as they prepare to support our Flight Attendant group.

Dianna Ripley, MEC Benefits Committee Chairperson

Dianna Ripley has been a Flight Attendant since 2014. Prior to joining the airline industry, she gained extensive leadership and customer service experience, serving as an Optical Manager for Costco Wholesale and managing Alaska’s first Aveda Lifestyle Salon and Spa.

Following an on-the-job injury in 2022, Dianna became actively involved with the Council 30 (ANC) Benefits Committee, focusing on Workers’ Compensation. Motivated by her own experience navigating complex processes, she is dedicated to making benefit information clear, accurate, and accessible for all Flight Attendants. In her current role, she works to improve communication around FMLA, medical and maternity leave, Workers’ Compensation, and annual benefits enrollment.

Outside of work, Dianna enjoys spending time outdoors—hiking, walking, and appreciating nature. She has been married to her husband, Mike, since 1995, and they will celebrate their 31st wedding anniversary in January. They have two daughters, a son-in-law, and their family dog, Deshka. Dianna and her family enjoy fishing, camping, riding side-by-sides/ATVs, and gathering around a backyard fire with friends and family year-round.

Melanie Buker, MEC Employee Assistance Program (EAP)/Professional Standards Committee Chairperson

Melanie began her aviation career with Horizon Air in 1986, based in Boise, Idaho. During her tenure, she joined the Critical Incident Response Program (CIRP), an experience that later guided her transition into the AFA Employee Assistance Program (EAP) when she joined Alaska Airlines in 2002.

She was elected AFA Council 30 Anchorage President in January 2011 and currently serves her fourth term as Vice President of AFA Council 15 San Diego, where she has also held the role of Local EAP/Professional Standards Committee Chairperson. With more than 23 years of dedicated EAP service, Melanie remains committed to strengthening the program and enhancing support resources for Alaska Airlines Flight Attendants—and, in the future, Hawaiian Airlines Flight Attendants as the merger progresses.

Melanie resides in Boise, Idaho, where she enjoys the natural beauty of her home state, spending time with her longtime friends, reading, and cherishing time with her two grandsons.

Elizabeth Dillon, MEC Employee Assistance Program (EAP)/Professional Standards Committee Vice Chairperson

Elizabeth Dillon has been a LAX-based Flight Attendant with Alaska Airlines for 35 years and has been involved with the Employee Assistance Program (EAP)/Professional Standards Committee (including CIRP Critical Incident Response) since 1996. She holds three certificates related to drug and alcohol abuse: NCAC-I (National Certified Addiction Counselor, Level 1), LAP-C (Labor Assistance Professional), and SAP (Substance Abuse Professional). Elizabeth conducts assessments, organizes inpatient treatment for addicted Flight Attendants, and monitors incoming EAP, Critical Incident, and Professional Standards cases for Flight Attendants at Alaska Airlines.

Elizabeth enjoys spending time with her family, especially the grandkids, traveling, and scrapbooking.

Deb Wallstrom, MEC Retirement Committee Chairperson

Deb Wallstrom has held several Union roles since she joined Alaska Airlines in 1998. Based in Anchorage, Deb currently also serves on both the Air Safety, Health, & Security Committee (ASHSC) and the Benefits Committee. She is dedicated to assisting and guiding Flight Attendants through retirement options and information. In her spare time, she enjoys knitting, hiking, and curling up with a good survival book.

Pre-Merger Alaska MEC Committee Chairperson Election Results

This message is for pre-merger Alaska Flight Attendants

During this week’s MEC Meeting, our MEC held interviews for the next group of pre-merger Alaska MEC Committee Chairperson positions to be elected for the upcoming MEC Officer term. We want to thank everyone who expressed interest in the available positions and their willingness to serve. After careful consideration and deliberation, the following candidates have been elected:

MEC Benefits Committee Chairperson: Dianna Ripley
MEC Employee Assistance Program (EAP)/Professional Standards Committee Chairperson: Melanie Buker
MEC Employee Assistance Program (EAP)/Professional Standards Committee Vice Chairperson: Elizabeth Dillon
MEC Retirement Committee Chairperson: Deb Wallstrom

These newly elected MEC Committee Chairpersons will carry out their respective roles specific to our six pre-merger Alaska Local Councils as we continue to navigate the merger process. They’ll begin the transition into their roles over the next few weeks, with their official term beginning on January 1, 2026. They will serve for the upcoming MEC Officer election cycle from January 1, 2026, to December 31, 2028.

If you have any questions about the pre-merger Alaska MEC Committee Chairperson elections, please reach out to your LEC President.

Join The Picket Line: Support Horizon Flight Attendants on Tuesday, April 28

Since November 2023, Horizon Air Flight Attendants have been in negotiations, fighting tirelessly to secure a new contract that recognizes their work. Even after applying for mediation in January 2025, management continues to offer proposals that ignore the essential contributions Horizon Flight Attendants make to the success of Horizon Air and Alaska Air Group.  On […]

Scheduling Committee Meeting Recap – April 2026

This message is for pre-merger Alaska Flight Attendants On Tuesday, April 21, our pre-merger Alaska AFA Scheduling Committee Chairpersons and Representatives met in person at the Alaska Airlines Global Training Center in Renton, WA to discuss their ongoing work to represent our Flight Attendants and push for improvements in our workplace. Representing you at the […]

Hotel Committee Meeting Recap – April 2026

On Monday, April 13, our AFA Local Hotel Committee Chairpersons met virtually to receive an update about current layover hotels and transportation providers and discuss concerns with management. Representing you at the meeting were Dori Marron (ANC), Jarod McNeill (SEA pmAS), Kelly Hepworth (PDX), Barry Spitzer (SFO), Brian Sherill (LAX pmAS), and Kanani Vallot (SAN), […]

Single PSS Is Coming: What It Means For You

Tonight, the Alaska and Hawaiian merger will reach another major milestone—the integration of both airlines into a single passenger service computer system (PSS). While this change will affect Flight Attendants less than other groups—like Customer Service Agents and airport staff—there are still important updates you should know. Block2Block App and Onboard Service Pre-merger Hawaiian Flight […]

Navigating Acute & Delayed Stress As A Flight Attendant

Stress is an inherent aspect of the Flight Attendant profession, often stemming from the demanding nature of responsibilities and the unpredictable nature of air travel. It’s essential for Flight Attendants not only to understand the different types of stress they may encounter but also to recognize the warning signs of acute and delayed stress for […]

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