Nowadays mental health in the workplace is one of the most talked about topics, with stress, anxiety, and tiredness being at the center of the debate. This is especially true for the hospitality industry given the tremendous effects of the pandemic as well as the challenges of the ongoing labor shortage and rising costs. In fact, AmTrust Financial's 2022 Restaurant Risk Report found that mental stress claims have skyrocketed, with 2021 being the highest on record.
With that in mind, it's more likely than not that you will experience “burnout,” physical or mental collapse caused by overwork or stress, at some point.
Experts from health and nutrition information site Life Hacker Guy have listed seven ways in which you can avoid burnout or at least deal with it in the healthiest way possible.
1. Get Enough Sleep
Nothing recharges and calms us better than getting a good night's sleep—which can be a challenge in an industry known for its late nights. But it's important to be sure you're getting enough sleep for a multitude of reasons:
- Trying to function with little to no sleep can be dangerous
- Sleep boosts your immune system
- Sleep lowers the risks of serious health problems, such as diabetes or heart diseases
- Getting enough sleep can lead to an improved mood and reduced stress
If you have trouble falling asleep, try creating the right conditions and adopting habits that will help you relax:
- Keep your room dark with blackout curtains or a sleeping mask
- Reduce noises by wearing earplugs
- Keeping your phone on mute or in another room
- Keep the room temperature cool
- Avoid watching TV or working where you’re supposed to sleep
2. Exercise Multiple Times a Week
You don't have to be a gym rat to get enough exercise. It can be as easy and accessible as a walk or a run around the block.
If you want to start a journey of light exercise to keep yourself refreshed, healthy, and distracted from work, try to start with something that’s too simple to ignore or to postpone. Here are some ideas:
- Take a 15-minute stroll round your block or your place of work
- Start a stretching routine—there are lots of free videos online to get you started
- Do some simple exercises like leg lifts, planks, or lifting light weights while watching TV at home
- Find a friend and keep each other accountable
3. Program a Balanced Diet
When you're dealing with a Friday night rush or facing a daunting to-do list, it can be easy to lose focus and forget about meals. Loss of appetite is one of the red flags that can signal burnout, and it’s important to try and eat regularly.
One way to not lose sight of this is to program your meals, and when possible, even meal prep for the whole week. This can be done on a Sunday as a part of a fun ‘weekly reset’ routine, choosing simple but balanced and healthy recipes that can be prepared quickly and that will make you look forward to lunch every day.
4. Keep a Journal
Visualizing your anxiety or stress can be a great way to cope with it and keeping a daily or weekly journal can help you do just that. Most often, one of the biggest problems is not being able to talk about what is going on in our heads, either because we feel like we have nobody to talk to or the practice isn’t conforming to our personality.
In both eventualities, writing down our thoughts and feelings can help, and by doing this, it can be easier to let go of them.
If you've never journaled or don't know where to start, try using journals with specific prompts—these can be questions to answer, motivational quotes, and so on!
5. Treat Yourself
It's essential to remember that we do not live to work but rather work to live. Treating yourself to time with friends, a new book, that pair of shoes you’ve been eyeing, or a date night with your partner, will allow you to refocus on what really matters.
6. Learn to Ask for Help
Admitting that you can't undertake a task on your own and that you might need some help is one of the healthiest approaches you could take to not only fight burnout, but to improve your work life as a whole.
You’re not invincible and you are not supposed to be, so always remember to recognize your limits and to not push yourself too far.
7. Recognize the Signs and Act on Them
If you get to a point in which you are unable to avoid burnout, try your best not to ignore that feeling, no matter how bad it might feel.
Recognize symptoms such as procrastination, loss of appetite, constant tiredness, feeling overwhelmed, and having self-doubt. While sometimes it can be hard to admit that you’re burnt out, acting on these symptoms quickly enough can prevent a prolonged period of pain, stress, and anxiety.
Plan to Attend or Participate in the 2024 Bar & Restaurant Expo, March 18-20, 2024
To learn about the latest trends, issues and hot topics, and to experience and taste the best products within the bar, restaurant and hospitality industry, plan to attend Bar & Restaurant Expo 2024 in Las Vegas. Visit BarandRestaurantExpo.com.
To book your sponsorship or exhibit space at the 2024 Bar & Restaurant Expo, contact:
Veronica Gonnello (for companies A to G) e: vgonnello@questex.com p: 212-895-8244
Tim Schultz (for companies H to Q) e: tschultz@questex.com p: 917-258-8589
Fadi Alsayegh (for companies R to Z) e: falsayegh@questex.com p: 917-258-5174
Also, be sure to follow Bar & Restaurant on Facebook and Instagram for all the latest industry news and trends.