12 Tips to Avoiding Burnout

12 Tips to Avoiding Burnout

December in hospitality is full throttle. It’s long hours, full venues, and high guest expectations. But while you’re delivering joy to others, it’s crucial that you remember to look after yourself, too.

With that in mind, this month we have reached out to two past guests from Midlands Hospitality Network whose area of expertise is how to look after your mental health, your well-being, and how to avoid burnout: Michelle Righini, founder of We Recover Loudly; and Tobie-Anna Durk, founder of Kelly’s Cause.

Michelle has 18 years of FOH experience and has worked for some of London’s best restaurant groups, including Hawksmoor, Gaucho and Polpo. Having suffered a life-changing burnout late 2020, she has changed her focus to improving the mental health working conditions of people in the industry by forcing difficult conversations out into the open, specifically concerning the hidden epidemic of addiction.

Her podcast, We Recover Loudly, offers a platform for people with experience of drug and alcohol addiction in the hospitality industry to discuss what we can do to change the systemic culture of excessive alcohol and substance use we have.

Her story is raw, real, and painfully familiar to many in the sector, a reminder that burnout doesn’t happen overnight, and it doesn’t discriminate. It can happen to anyone who pushes past the point of exhaustion, who ties their worth to their work, or who feels there’s no choice but to “keep going.”

“Burnout isn’t just about feeling tired,” Shell explained. “It’s a state of chronic physical, emotional, and mental exhaustion caused by prolonged stress. In hospitality, where the pace is relentless and the culture often rewards overwork, it’s all too easy to miss the warning signs, until it’s too late.”

Shell has plenty of advice on recognising and avoiding burnout. She’s an expert at it. However, while it doesn’t only happen over the festive period, this time of year can push already-pressured teams to their absolute limits. Everyone deserves a happy, healthy Christmas, but for many in hospitality, it can feel like it’s a season meant for everyone except them.

Here’s a refined version that keeps the meaning and the quote intact but improves flow and readability:

Michelle reflects on Christmas and what it means to genuinely enjoy it:

“I recently realised that I had never really celebrated myself, so I decided to change that. I asked, ‘What do I want to do for Christmas? What are my own rituals, as an adult, that feel joyful?’ I might make something for myself, cook my favourite dinner, wander around a Christmas market, or watch a festive film (probably all of those!). It’s so easy, especially when you work in service, to spend all your time serving others, then go straight into *serving* family and friends over Christmas. You end up following traditions and rituals that completely drain you, and by January, you’re burnt out. So ask yourself: how are you serving, celebrating, or gifting yourself this Christmas – not just others?”

Tobie-Anna, a professional chef trained at Le Cordon Bleu London, met her dear friend Kelly during their studies. After honing her skills in some of the capital’s most renowned kitchens, she went on to become Head Chef at the acclaimed restaurant Kricket in Brixton. In 2018, Kelly tragically took her own life at just 23 years old. The intense pressures, long hours, and challenging conditions of the hospitality industry were a major contributing factor to her declining mental health. In response, Tobie-Anna channelled her grief into action, founding Kelly’s Cause to honour Kelly’s legacy and create meaningful change within the industry. Combining her experience in hospitality with a deep commitment to mental health advocacy, Tobie-Anna’s mission is to ensure that no one working in hospitality feels alone in their struggle.

“One thing I always try to remember is the ‘Control, Influence, Accept’ concept – recognising what’s within your control, what’s within your influence, and what’s completely outside of it. So much of our stress comes from trying to control things we simply can’t, like how busy your restaurant will be. But if we focus on what is within our control, like being fully prepped for a busy service, we can ease that pressure and be far less likely to reach burnout.”

Tobie-Anna adds, “I use this model a lot in training and find it incredibly useful for helping people manage stress and regain perspective. It’s a great visual reminder that while we can’t control everything, we can always choose how we act, influence, and respond.”

So, from overworking with little downtime to neglecting self-care or struggling to maintain healthy boundaries, the hospitality environment can sometimes make burnout feel inevitable. But as Shell and Tobie-Anna remind us, prevention is the best treatment. Recognising the early signs, setting limits, and creating supportive environments aren’t indulgences; they’re necessities for long-term health and sustainable careers.

Remember, burnout doesn’t just impact individuals; it can potentially signal deeper structural and cultural issues within the workplace. When one person burns out, it’s often a symptom of something larger that needs to change. Burnout is not a reflection of someone’s strength or resilience. It’s an indication of an environment that’s not working.

This December, we’re encouraging everyone in hospitality, from front-line staff to senior management, to take a step back and prioritise well-being. The industry simply can’t thrive if the people within it are running on empty.

To help, together with Shell and Tobie-Anna, we have 12 practical tips to protect your body, mind, and energy when you are deep in the weeds. These are small but powerful shifts, from learning to rest properly, to setting healthy boundaries, to reconnecting with what really matters, that can make all the difference. Let’s make this December the month we normalise rest, reflection, and recovery. Because burnout is not a badge of honour, it’s a warning light.

1. Recognise the Warning Signs Early
   
   Burnout creeps in slowly. Watch for constant tiredness, irritability, loss of motivation, or feelings of detachment. If you’re snapping at small things or struggling to care about what once drove you – that’s your signal to pause and take stock.

2. Respect Your Rest and Protect Boundaries

The law says workers should have 11 hours between shifts — yet in hospitality, many rarely get that. Prioritise real rest when you’re off: no calls, no emails, no “just checking in.” Your body and mind can only perform with genuine downtime. And remember, it’s okay to say “no” to extra shifts or constant messages. Boundaries protect your well-being as much as your performance. Managers can support this by modelling it themselves and respecting their team’s time off. And if your workplace consistently ignores your limits, please know there are plenty of brilliant employers who don’t.

3. Reconnect with Your Identity Beyond Work
   
   Your job is part of you, but it’s not all of you. Cultivate hobbies, friendships, and interests that exist outside your role. The stronger your sense of self beyond work, the less likely burnout is to take hold.

4. Nourish Your Body
   
   Exhaustion is amplified when your body is under-fuelled. Eat regularly, stay hydrated, and avoid relying on caffeine or alcohol to keep going. Nourishment isn’t a reward for surviving a shift; it’s what allows you to show up for the next one.

5. Find Healthy Outlets for Stress
   
   Pressure will always be part of hospitality; how you manage it is key. Exercise, journaling, creative outlets, or time outdoors can help regulate your nervous system far better than a drink at the end of every shift. And exercising these habits will get easier over time.

6. Take Short, Regular Breaks
   
   Even five minutes away from the chaos can reset your system. Step outside, breathe deeply, or simply sit quietly. Breaks are not a luxury; they’re a productivity tool that protects your energy.

7. Speak Up and Seek Support
   
   Don’t wait until you’re in crisis. Talk to someone – a trusted friend, mentor, or colleague outside your workplace. Sometimes, just sharing how you feel helps you see things clearly and make changes sooner.

8. Watch for Cynicism and Disconnection
   
   Feeling numb, negative, or detached is often a late-stage burnout symptom. If you catch yourself thinking, “What’s the point?” – that’s your mind signalling it needs care and reconnection, not more pressure.

9. Manage Alcohol and Coping Habits
   
   In hospitality, drinking can feel normal, but using alcohol (or any substance) to handle stress often deepens burnout. Look for healthier ways to decompress after work and talk openly about the culture around post-shift drinking. There’s a good chance you aren’t alone, and not speaking out only serves to deepen bad culture and the feeling that you can’t go against the grain. You absolutely can!

10. Listen to Your Body and Normalise Rest
    
    Pain, exhaustion, tension, and sleeplessness aren’t just “part of the job”; they are warning signs. Chronic stress leaves real, physical marks, and your body will always tell you when it’s time to pause. Burnout isn’t a weakness; it’s a signal that something needs to change. Rest, recovery, and reflection are essential acts of strength, and creating a culture that values well-being should be as much a part of the job as the work itself

11. Control, Influence, and Accept

The Control, Influence, Accept model helps you stay grounded by focusing on what you can control (your actions and attitude), what you can influence (team morale or guest experience), and what you must accept (the things beyond your reach). Shifting your energy this way builds resilience and helps prevent stress from turning into burnout.

12. And, finally, Celebrate Yourself This Christmas!

Michelle reminds us to pause and ask: ‘What would make this time joyful for me?’ Whether it’s cooking your favourite dinner, wandering around a Christmas market, making something just for yourself, or watching a festive film, create your own rituals. If you spend the season only following others’ traditions, you risk starting January burnt out. So, this year, make space to celebrate and gift something to yourself, not just everyone else.

A final thought.

Burnout can happen to anyone, no matter how dedicated or experienced you are. Let this December be the month you prioritise yourself. Rest isn’t indulgence; it’s maintenance for your mind, body, and future. Your future self will thank you for it.

Burnout can leave lasting marks on your health and well-being, and no job in the world is worth that cost. The good news is that many brilliant employers across the hospitality sector are leading the way, championing healthier workplaces, sustainable people, and genuine care for their people.

If you’re not in one of those environments yet, reach out. We’re here to help connect you with employers, networks, and resources that put people in hospitality first. 

A thriving hospitality industry starts with thriving humans.

For more support and resources, check out:

• https://www.kellyscause.com/
• We Recover Loudly – hello@werecoverloudly.com
• Healthy Pour’s EMBERS & FLAMES – healthypour.org/embers-and-flames
• https://www.hospitalityaction.org.uk/