We have updated our Privacy and Cookie Notice to keep you informed where we may process your personal data. See more here or contact us for more information.
« back to Bartender Career & Wellbeing Tips | Diageo Bar Academy
« back to WELLBEING

AVOIDING BURNOUT: YOUR GUIDE TO A HEALTHIER HOLIDAY SEASON

The festive season may be prime time for the bar industry, but there is also the risk of burn out for those working within it. Health-conscious Tim Etherington-Judge (Healthy Hospo founder) gives hints and tips for a healthier and happier season.

TIS THE SEASON TO BE SOCIAL: THE REALITY OF THE FESTIVE SEASON FROM THE OTHER SIDE OF THE BAR

December is the hardest month for those that work in hospitality as it’s often the busiest time of the year. Large groups of people get together for their annual meet up or outing

Let’s not beat around the bush, December is hard. Crazy long hours, crazy shifts, difficult customers and huge amounts of stress. There’s nothing wrong with hard work, however, if you’re going to get through busier times, then you need to also focus on recovering hard so you can turn up to every shift at 100% and give yourself the right work/life balance.

Here are some tips for acing recovery and keeping you in fighting fit form come January.

MY TOP TIP: SLEEP IS DEFINITELY NOT FOR THE WEAK

Firstly, if you’re going to do just one thing from this list, then sleep should be it. As a society we’re sleeping less than ever, and our industry arguably has the worst sleepers compared to others. Don’t think of it as time wasted when you could be doing something more fun; think of it as exactly what it is: essential recovery.

There are so many ways to improve your sleep - from investing in a new mattress to employing a sleep coach, but some things you can do that won’t cost anything are:

Prioritise – set aside enough time to sleep properly. I would aim for at least eight hours a day.

HOW TO SET UP THE OPTIMUM SLEEPING SPACE FOR A REST LIKE NO OTHER

“Pre-game” is the 90-minute window before going to bed. Create a regular ritual that could include reading a book, having a caffeine-free drink, writing a journal, meditation or doing your chores. This will help calm the mind and reduce the amount of time it takes to fall asleep.

Keep your phone separate

Phones can be distracting and often keep people awake. Buy an alarm clock if you’re worried about not waking up in time. You’ll instantly get better sleep for no cost at all.

Cool, dark and quiet space

Make your bedroom like a cave: cool (ideally between 16.5 and 19.4C) and dark, with either black-out blinds or an eye mask, especially if you’re trying to sleep when it’s light outside. Turn down the volume as much as you can with ear plugs, or sleep in a quieter room if need be.

TRY OUT THIS MAGICAL MEDITATION TECHNIQUE

There’s no denying that working in hospitality is one of the most stressful jobs you can do. Find somewhere quiet away from the crowds, it could be the storeroom or cold room, and just hit pause.

Breathe in, breathe out, breathe in, breathe out. Focus on your breathing for just one single, solitary minute. That’s all it’ll take to put you back in the game and I cannot tell you how powerful this technique can be on a busy night. Don’t believe me? Give it a go for yourself and find out. Alternatively, try an app like Mindspace for help with tuning out when you’re on the move.

REMEMBER: IT'S YOU AND YOUR TEAM AGAINST THE WORLD, LOOK OUT FOR EACH OTHER

There’s no ‘I’ in team and hospitality is a team job. It’s you and your team against the hordes of customers who never seem to stop coming!

Look out for each other, supporting one another when needed, and you’ll make it through. Watch out for co-workers and make sure no one is taking on more than they can handle.

Remember that you’re stronger together than as individuals and that a little bit of self-care for everyone (especially during busy times) really does make a huge difference.

KEY TAKEAWAYS

RELATED CONTENT

Want to keep up to date on cocktail trends and get access to exclusive content? Sign up to Diageo Bar Academy today for unlimited access to it all.