How FIFO workers can avoid burnout

FIFO (Fly-In Fly-Out) work schedules can be incredibly demanding. After a gruelling work swing, it’s natural to want to make the most of your time at home. Many FIFO workers fall into the trap of “revenge partying” — going all out to enjoy themselves in an effort to make up for lost time. While this might seem like a good idea, it can lead to burnout and leave you feeling even more exhausted. Here’s how to make the most of your downtime in a way that rejuvenates rather than depletes you.

The downside of ‘revenge partying’

When FIFO workers return home, the urge to pack in as much fun as possible can be overwhelming. Whether it’s partying, socialising non-stop, or indulging in all the activities you missed while away, this approach can have several negative consequences:

1. Burnout: Going hard when you get home can leave you feeling physically and emotionally drained. Instead of feeling refreshed, you might find yourself even more exhausted.
2. Unmet needs: By focusing solely on fun, you may neglect other important needs like rest, emotional connection, or personal time. This can create a cycle where you feel increasingly deprived.
3. Increased pressure: The need to maximise every moment can make each return home feel more stressful, leading to a build-up of pressure to have an even more intense break next time.

Identifying your true needs

To make your downtime genuinely restorative, it’s essential to identify what you really need. Here are some questions to help you understand your true needs:

• Do you miss social interactions? If you crave connection, plan meaningful time with family and friends. It doesn’t always have to be a big party; sometimes, a quiet dinner or a day out with loved ones can be more fulfilling.
• Do you feel the need to unwind? Consider activities that help you relax and decompress. This might include reading, meditating, spending time in nature, playing sport, or pursuing a hobby.
• Are you looking to let your hair down? If you want to have fun and blow off steam, find balanced ways to do so. Enjoying a night out is great, but balance it with quieter days to recuperate.
• Are you physically tired? Prioritise rest and recovery. Ensure you get enough sleep and incorporate activities like yoga or gentle exercise to help your body recover.

Tips for maximising your downtime

Here are some strategies to help you make the most of your time at home in a balanced and rejuvenating way:

Create a balanced schedule

• Mix activities: Combine social activities with personal time. This ensures you get the best of both worlds without overwhelming yourself.
• Prioritise rest: Make sure you allocate enough time for sleep and relaxation. Avoid the temptation to stay up late every night.

Plan meaningful social interactions

• Quality over quantity: Focus on spending quality time with close friends and family rather than trying to see everyone. Deep, meaningful interactions are often more fulfilling.
• Set boundaries: It’s okay to say no to social invitations if you need time for yourself. Prioritise what matters most to you.

Incorporate relaxation techniques

• Mindfulness and meditation: These practices can help reduce stress and improve mental clarity. Even a few minutes a day can make a big difference.
• Physical activity: Engage in activities that help you relax, such as yoga, swimming, or a leisurely walk. Exercise can boost your mood and energy levels.

Pursue hobbies and interests

• Rediscover passions: Use your downtime to engage in hobbies you love. Whether it’s gardening, painting, or playing a musical instrument, doing what you enjoy can be incredibly rejuvenating.
• Learn something new: Challenge your mind by picking up a new skill or hobby. This can provide a sense of accomplishment and keep you mentally engaged.

Incorporate a transition day into your schedule

A transition day is a day to ease yourself back into home life. Being at work can require a completely different version of yourself to help you survive the time away.  Sometimes that version of yourself doesn’t work so well for back home times though.  Give yourself time to reconnect with your home-self.

Stay flexible

• Adapt to your needs: Every swing might bring different feelings and needs. Stay attuned to how you feel and adjust your plans accordingly.
• Be kind to yourself: Recognise that it’s okay to take it easy. You don’t have to make every moment count in a traditional sense. Sometimes, doing less can be more beneficial.

Maximising your downtime as a FIFO worker doesn’t have to mean cramming in as much activity as possible. Sure, you work hard, and you probably want to play hard and that’s ok.  But, how restored do you really feel when you go back to work?  Does this just lead to more revenge partying the next time you come home because you’re actually unhappy and unrested?

Instead, can you make it about finding a balance that meets your true needs and leaves you feeling refreshed. By understanding what you really need and planning your time at home accordingly, you can avoid burnout and make each return from a work swing genuinely restorative. Remember, you often don’t have a great deal of time when you’re back, so make it about quality, not quantity, when it comes to enjoying your time off

Written by Kim Eaton, Senior Clinical Team Lead

More information

If you would like to learn more about maximising your downtime as a FIFO worker, or would like to book an appointment with one of our clinicial team members, call 6143 4499 or email via our contact page.