By Ethan Colchamiro, Digital Content Specialist, Breakthru Beverage Group
For most people, the holidays are a time to reconnect with old friends, exchange gifts with loved ones and celebrate the year’s successes. But for workers in the service and hospitality industry, the last month of the year can be a gauntlet, with additional stressors making a tough job even harder.
Increased shifts, holiday events, longer evenings and decreased sunlight are just a few of the challenges facing bar and hospitality staff before adding the increased personal demands the end of the year brings to everyone. We spoke to Breakthru Beverage Development Manager Natalia Cardenas to get some field-tested techniques for staying healthy during the end of the year rush.
The SAD Café
One of the most common challenges for anyone in December is Seasonal affective disorder (SAD). SAD is a form of depression related to seasons, with symptoms typically starting during fall’s gradually shorter days continuing into the winter months. Common signs of SAD include physical and emotional fatigue, and mood swings.
SAD can be even more devastating for bar staff, who typically work evening shifts in windowless establishments, and sleep during the precious few hours of sunlight.
“Lack of sunlight can have a devastating effect,” says Natalia Cardenas, Breakthru Beverage Development Manager. “It can be even more detrimental to bar staff, as so many establishments are located underground, or have a ‘speakeasy’ vibe with no windows. And often times a bartender will go into their shift during daylight hours, but they may have just woken up an hour prior, and the only sunlight they're going to see is in that commute, but then immediately they go underground until the end of the night.”
Fortunately, a variety of tools exist to help lessen the severity of SAD, many of which are affordable and easily achievable.
“Vitamin D is so important this time of year, and Vitamin B is a is a stress reducer,” Cardenas says. “It calms your nerves.”
Another popular method for dealing with SAD is light therapy. These specialized lights emit bright lights that mimic the effect of sunlight, while filtering the harmful UV light surrounding us during winter months.
“Most of these lights are under $100, and it’s worth it to invest in yourself,” Cardenas says.
Reach Out
For many, the month of December is filled with holiday celebrations and family and friend gatherings which can help boost spirits. One challenge for people in the bar industry is that they are often booked to work these events for other people, forcing them to miss out on their own crucial social events. Coming home to a device screen filled with photos and check-ins from missed festivities can deepen the sadness and FOMO (fear of missing out).
“Communication is key,” Cardenas explains. “It's really easy to become a hermit in the winter time. You wake up at 2:00 p.m. and roll into your shift at 4:00 p.m. You hardly see anyone, you're not texting anyone, your phone is off limits. And before you know it, a week has gone by and you haven't communicated with any family member to let them know what's going on. So, communication is key. It's letting them know ahead of time, ‘Hey guys, this is my schedule. I'd love to get together with you.’ You need to force yourself to over-communicate your schedule and even state, as basic as it sounds is, ‘I want to see you. Let's make time.’”
Nurture Yourself
With frenzied work schedules and little time to keep up with holiday shopping and commitments, many fitness routines and mindful diets understandably take a vacation in December. For people working in the bar industry, making time for exercise and proper nutrition may be the key to keeping the winter blues away.
One solution that Cardenas recommends for time-strapped bar staff is the Seven Minute Workout.
“It uses your entire body and it's only seven minutes,” Cardenas says. “That way you feel energized. You get a little bit of a sweat, but you're ready to get your day started.”
If seven minutes is more than you can spare, Cardenas has another pro tip. “Starting out the day with some exercise can be hard, especially if you're bartending late at night,” Cardenas explains. “But, when you get out of bed, just commit yourself to doing 10 reps of anything. It could be 10 pushups. It could be 10 jumping jacks, but 10 of anything and then that way, it gets your mind right and it gets you started for the day.”
Hydration is the other element to boosting mental health in December.
“It's cliché, everyone tells you to drink water, but the benefits of water, besides simply being hydrating, is that you're more discerning,” Cardenas says. “Your body is better equipped to inform you what you need so you're less likely to be eating a burger at the end of a long shift, which will make you feel lethargic the next morning. Drinking lots of water also calms your mind.”
While there is no guaranteed cure for SAD, these bar industry field tested techniques can lessen the impact. At Breakthru Beverage, we are committed to supporting the health and wellness of the hardworking bar staff in our industry, but we are not medical professionals. If feelings of despair or isolation increase, please be sure to reach out to mental healthcare providers immediately.