The food industry is fast-paced, demanding, and relentless. Whether you’re working a twelve-hour shift in the factory, a developer spinning every plate at once, or a buyer juggling a never-ending inbox, the risk of burning out is very real.
Over a decade ago, I burned out to the point of being bed bound. It took me years to recover and damaged my health long term. Here are a few things I wish I’d known sooner and five practical strategies to help you.
1. Slow down and tune into how you’re feeling
It sounds obvious, but that is exactly why it’s something that is so easy to overlook. When you’re rushing from a factory trial back to your desk and on to the next thing, it’s entirely possible to spend a whole day (or a whole week!) without once noticing how you actually feel. Our bodies compensate for all the stress and tiredness we go through; it holds so much tension and often we don’t even realise.
The key is to make check-ins habitual rather than a nice to do. Schedule time into your diary so that it’s harder to ignore. It doesn’t have to be long; five minutes of stretching, a few pages of journaling, or simply unclenching your jaw and dropping your shoulders when you sit back down at your desk. Find what works for you and then protect that time. You deserve it.
2. Know your support network (and use it)
The food industry has a culture of stoicism. There’s an unspoken expectation that you keep a brave face, that everything’s fine, and that the show must go on, but behind most polished LinkedIn profiles is someone quietly winging it. The relief of admitting that to the right person can be enormous. Often, we think we’ll be judged for our honesty, and actually, it can be such a relief to hear someone tell the truth – because the reality is, we all struggle.
Map out who is in your circle of trust. These are the people you can be completely honest with, and the wider network you can rely on for different kinds of support. Keep a small notebook of positive feedback to revisit on difficult days (you’ll wish you’d started years ago!). Giving and receiving honest encouragement costs nothing and means more than most of us realise.
3. Prioritise rest and downtime
Rest is not laziness. Actually, that sentence deserves more attention so let’s say it again:
Rest is not laziness.
The reality is that rest is the first thing to prioritise if you feel yourself approaching the edge.
When I experienced burnout all those years ago, my mind raced so intensely that sleep became almost impossible. My body was exhausted, but my brain refused to switch off. The 3am spiral, where everything feels catastrophic, is a recognisable symptom of an overstretched nervous system.
The practical fix is the same as it is for check-ins: schedule it. I recommend blocking out a two-hour rest slot each week and move it only when necessary. I know that might feel impossible right now so start smaller if you need to – 15 mins to start! If your role demands you’re available during core hours, guard your evenings. If you’re self-employed and work late, give yourself the time back in the day. The goal isn’t productivity, it’s sustainability.
4. Look after your body
Working in food doesn’t automatically mean eating well. Product developers can spend a day tasting and spitting without ever having a proper meal; founders running small businesses sometimes survive on a Marmite sandwich because there simply isn’t time. Add chronic dehydration to the mix and it is little wonder that energy, mood, and focus all suffer.
Movement matters too, but it doesn’t have to look impressive. Can you take a 10-minute walk to catch your breath? A short lunchtime stroll is often where my best ideas tend to surface. Don’t let anyone (including the voice in your own head that’s saying what’s the point in 10 mins!) tell you that a small effort isn’t worth making. Doing something is always better than doing nothing.
5. Make time for things that are just for you
“Never confuse having a career with having a life.” This was written on a plaque that was a gift from my mindfulness teacher. I’ve found it is a useful reminder for anyone who has ever felt that not working is somehow failing. The food industry can be all-consuming, and if you never do anything that is just for you (that isn’t useful or productive – doing the weekly food shop does not count as alone time!!), resentment quietly builds; towards your job, your family, yourself.
The prescription is simple (but not always easy to give yourself permission): find something you love that has nothing to do with work. It might be a book group, a piano gathering dust in the corner, an adult colouring book with colourful language (love my swearword colouring book!), or a creative writing course you’ve always meant to sign up for. If you’re not sure where to start, think back to what you enjoyed as a child. Those instincts rarely lie.
Are you ready to reframe resilience and succeed in your role without burning out?
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