7 Self-Care Tips Every Bartender Should Know
Bartending can be a paradox—it’s all about building connections, but it may sometimes lead to disconnection from your own needs.
As a bartender, you must take advantage of self-care strategies to recharge your energy and creativity.
Why Bartenders Need Self-Care
The long working hours, constant social interaction and physical strain from mixing and shaking can affect your health. The long nights can also leave you restless, making it challenging to balance work and life demands. Self-care is more important now than ever, given that burnout is common in the hospitality industry.
7 Self-Care Strategies for Bartenders
Self-care is essential for your physical, mental, and emotional wellness, allowing you to perform better at your job.
1. Eat Healthy
Late nights and fast-food options can make it tempting to skip proper meals. However, relying on quick fixes can lead to poor health. Prioritize nourishing your body with nutrient-dense meals and snacks to combat stress and other health risks. Additionally, avoid drinking too much caffeine if you’re prone to anxiety or working long hours so that you can sleep better.
2. Stay Active
Bartending is a physically demanding job that involves repetitive movements and standing for hours. Incorporate regular exercise into your routine, even on your days off. You don’t have to go to the gym daily — walking in the park or following a yoga session on YouTube can do wonders. It’s a productive way to release stress and recharge your batteries, allowing you to return to work feeling refreshed.
3. Meditate
Life can feel too fast-paced, especially when working in a stimulating and social environment. Meditation can help you manage your stress and focus on yourself. Simply allot a few minutes to notice how your body feels and do breathing exercises. You’ll be surprised that this short routine can relax your mind and body.
4. Treat Yourself to a Massage
The constant shaking, pouring and tapping can lead to repetitive stress injuries like carpal tunnel syndrome, tendonitis and bursitis. While regular stretching can help alleviate aches and pains, a good massage offers a different kind of relaxation. Go to a spa at least once a month for your well-deserved me-time.
5. Go out With Your Loved Ones
Make time for your friends and family. Deepen your connections through video calls, brunch invitations or casual coffee dates. Consider joining groups that align with your interests to expand your social circle.
6. Travel
The bar is a high-pressure environment, and travel provides an escape from that intensity. Stepping away from the busy bar scene can offer a much-needed reset. You can also treat it as a learning opportunity — visit wineries, local markets, distilleries and bars, and you might get inspired to create new cocktails.
7. Learn How to Say “No”
It can be challenging to say no as a hospitality worker. However, you must learn how to establish boundaries to protect your time and energy. Don’t be afraid to say no to extra shifts while recovering from the previous day. It’s OK to decline invites if you’d rather stay home with your pet. Remember that you can’t pour from an empty cup.
Pour Yourself Some Love
Embrace self-love by practicing these routines. You don’t have to do everything all at once—take some time to familiarize yourself with these practices to see which ones you’ll love.
The Balanced Bartender with Mia Barnes
Crafting the perfect cocktail is an art, but true mastery lies in balance—not just of flavors, but of creativity, precision, and passion. In a profession where long hours and high-energy are the norm, maintaining balance both behind the bar and in life is essential. The Balanced Bartender will help guide bartenders toward a healthier, more balanced lifestyle. Stay in tune with your mind, body, and spirit.
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