Work/Life balance

A lifestyle in hospitality; how to maintain some form of self care when time is not of the essence. 

Working shifts can inherently be draining and stressful on so many levels but it is possible to implement small and underwhelming self-care tools that will make the difference overall towards sustainable self care.  On some days, looking after yourself may feel like the last thing you want to do but that’s when even more so important. It’s paramount to fill up your own cup whenever and wherever possible.

Shift work usually changes from one week to the next, so instead of setting unrealistic goals which only leads to feelings of guilt, failure, and demotivation, adapt a more flexible approach that suits your current rota. A mix of small things that you can do during work hours and in your personal time will make these steps feel more manageable and help you to have a more sustainable shift. Here are few things that may help:

Compromises are king

Think of all the things that you are already doing to keep your wellbeing in check and assess which elements of your routine can be adjusted to work around your lack of time, energy levels and capacity. Doing something is better than nothing at all. For example:

 - Doing shorter workouts or doing something which requires less intensity such as yoga, walking or stretching.

-Taking snacks in to work that are healthier rather than unhealthy, sugary snacks

 - Prioritising rest and making some time for enjoyment on days off rather doing things that are draining or not important.

Utilise your phone to act like a memory buddy…

When we are super busy or stressed our brain goes into survival mode and our ability to access our memory centre becomes limited. Therefore, it is very common to become forgetful and lose track of even basic human needs such as food, water and rest. Additionally, when in service, hours can pass in service without even glancing at a clock!

One constant in our lives is our phones, so utilise your phone to become a tool of support. Use it like an external memory centre that can give you a gentle nudge to do the things that prevent you from mentally or physically crashing. Here are some examples of what those reminders could look like:

Drink water

Take a break

Time for snack

Check-in with my breathing – take some breaths

Time to catch up/ respond to friends

Time to Stretch/ go for a walk

Time for lunch/ dinner

End of Shift – time to go home

Make a list of what helps

As mentioned previously, in times of stress and overwhelm we can literally forget or abandon the things that keep us healthy so keep that list close to you as it may be a helpful tool to get you back on track. Note down things you enjoy, what helps you to relax, what exercises you like to do or healthy foods that you like to eat and friends that you like to see. Stick this list in visible places at home and at work such as on a mirror, on your locker or as the screensaver on your phone.

Better out than in! … Keep communicating

Contemplate and plan the things that can help you sustain a busy week and call on support you need from those in your personal and professional life that can help you get through certain hurdles or worries. Keeping in touch with your support network can really help you to stay resilient and reduce those feelings of being trapped at work or lonely during intense shift patterns. Even just a short conversation or voice note or text can really help you to stay connected. If there isn’t anyone that you can talk to at times of difficulty, then journaling can be an excellent way of helping you to express how you’re feeling and emotionally regulate.

If your wellbeing and energy levels are really struggling and your day off isn’t anytime soon, communicating with your managers and trying to negotiate swapping your shift with a colleague or adjust some hours may give you the recouperation you need. Communicating your needs and trying to figure out a solution with your manager is a much healthier action to take, rather than staying silent and struggling alone. Your manager would most probably prefer trying to help you find a solution rather than lose you to a sick day or altogether to resignation.