Mental Health and Wellbeing in FIFO Roles

FIFO work can be physically demanding—but the mental toll is just as real. Long hours, remote sites, and time away from family can challenge even the most resilient workers. The key to lasting in FIFO is looking after your mental wellbeing just as much as your physical health.

Common Mental Health Challenges

• Loneliness & Isolation – Living away from loved ones for weeks at a time.
• Burnout – Long shifts over many consecutive days with minimal rest.
• Relationship Strain – Time apart can cause disconnect or conflict.
• Poor Sleep – Night shifts, noisy dongas, or inconsistent routines.
• Emotional Suppression – The pressure to “tough it out” often prevents seeking help.

Signs You Might Be Struggling

• Fatigue even after rest
• Mood swings or irritability
• Withdrawing from others
• Increased alcohol or substance use
• Trouble concentrating
• Dreading your next swing

Simple Strategies That Help

1. Stick to a Routine

Try to wake, eat, work, and wind down at regular times—even on night shifts.

2. Move Your Body

Even a 20-minute walk can release endorphins and improve your mood.

3. Stay Connected

Schedule calls with friends or family. Leave voice messages if you can’t align schedules.

4. Journal or Reflect

Offloading thoughts—even in bullet points—can reduce stress and help you process things.

5. Use EAP Services

Most companies offer confidential Employee Assistance Programs with free mental health support. Use them. That’s what they’re there for.

For Long-Term Sustainability

• Take your R&R seriously—don’t overbook your breaks.
• Prioritise good food, sleep, and downtime.
• Talk openly about mental health with trusted crew or family.
• Know when to take a break—or seek professional help.

There’s no weakness in asking for support. FIFO can be rewarding, but it’s also demanding. Mental fitness is what helps you show up strong for every swing, every shift, and every season.