Bartending can be exciting, but long shifts, late nights and dealing with customers nonstop can take a toll. If you feel constantly drained, it might not just be a bad week—it could be a sign of burnout.
Recognizing the Signs
Burnout goes beyond feeling tired—it’s a combination of physical, emotional and mental exhaustion. Here are some common signs to watch for:
• You’re always tired: Even after a full night’s sleep, you wake up exhausted and drained.
• You feel detached: The fun parts of your job, like mixing drinks or chatting with customers, don’t feel enjoyable anymore.
• Your patience is running low: Things that never used to bother you now feel unbearable. A simple request for a cocktail can feel like too much.
• You get sick more often: Stress can weaken your immune system, leaving you more susceptible to illness. If you catch every cold that comes around, burnout might be the cause.
• You rely on alcohol or caffeine too much: If you drink to relax or down energy drinks to get through a shift, that’s a red flag.
• You’re always on edge: Feeling irritable, anxious or overwhelmed all the time is a sign that your stress levels are too high.
What You Can Do About It
Burnout isn’t just a personal struggle—it’s a widespread issue. Nearly 60% of workers across industries report experiencing workplace stress and burnout. You’re not alone, and there are steps you can take to regain balance.
Self-Care
Your body and mind take a beating in this industry, so prioritizing self-care is essential. Stay hydrated, eat full meals—not just bar snacks—and make time for movement, even if it’s just a quick walk before your shift. Try to get enough sleep, even when your schedule is unpredictable. Small habits, like deep breathing before a rush or stretching after a long shift, can make a difference over time.
Finding Stress Outlets
Having a way to unwind outside of work is crucial. Whether it’s exercise, reading, music or a creative hobby, find something that helps you decompress. Spending time with friends—especially those outside the industry—can also be a great way to reset.
Seeking Professional Help
If burnout affects your mental health, talking to a professional can help. Therapy, support groups or even chatting with someone who understands the industry can provide valuable coping strategies. Some workplaces offer mental health resources, so check if your employer provides any benefits that could help.
Setting Boundaries
Bartending often comes with pressure to pick up extra shifts or stay late. But saying yes to everything can push you toward burnout faster. If you’re running on empty, turning down an extra shift or asking for a day off is OK. Protect your time outside work, and don’t feel guilty about prioritizing rest.
Considering a Change
If the job is no longer sustainable, it might be time to explore other options. That doesn’t mean you must leave the industry entirely—you might find a role offering more stability, better hours or a less demanding environment. Your well-being should always come first.
Take Care of Yourself Before It’s Too Late
Burnout doesn’t happen overnight, and it won’t go away on its own. Ignoring the signs can lead to serious physical and mental health issues. The good news is that you have options—whether it’s setting boundaries, prioritizing self-care or seeking support. Take the steps you need to protect your well-being because you can’t be at your best if you’re running on empty.
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.
