Self-care tips for anyone who works in mining

Are you taking time out for the things that matter? Self-care is really important. Especially if you’re FIFO.

Working in mining can be demanding.

Long shifts, time away from home, and the mental load of site life all add up. That’s why practical mining tips for looking after yourself aren’t a “nice to have.”

They’re essential.

Particularly for FIFO workers and other mining workers managing demanding rosters and long swings.

Whether you’re FIFO or residential, learning a few simple mine survival tips and self-care tips can make a real difference to your energy & mindset, both on site and when you’re back home.

Self-care isn’t about bubble baths or buzzwords. It’s about staying steady, healthy and switched on so you can keep doing your job safely and sustainably, as well as protecting your mental health over the long term.

With the mining industry operating 24 / 365, it’s easy to lose focus on what’s important and always be “busy”, even when you're on R&R.

Taking time out is more important than ever. Not just for work-life balance, but for long-term performance and wellbeing.

And it’s just as important that we support our family, friends and colleagues when they need to take time out too, particularly in high-pressure FIFO environments.

Do any of these mining / FIFO work realities sound familiar?

• You’re often the first one in and the last one to leave. (Either you’re “living to work” or you’re “working to live." If it’s the former, it’s time to prioritise.)
• Not taking annual leave throughout the year. (Does your company award a prize for this? Highly unlikely.)
• Heading back to work after R&R and bragging about how many emails you managed or how many hours you worked. (R&R is meant to stand for “rest and recreation”, so it’s time to claim back your time.)

Mining industry employees: How to protect your time, energy and work-life balance

FIFO workers can protect their energy, avoid burnout, and maintain work-life balance by setting clear boundaries and managing time strategically.

For many people, this is one of those mine survival tips you only learn the hard way. Especially FIFO workers who feel pressure to always be “available."

Consider this: If you wouldn’t accept a role paying 30% less than your current salary, why are you working for 30% of your time off? Why are you giving more hours than you’re contracted to do?

While many contracts include a component for work outside of standard operational hours, ask your manager for a number of additional hours. Ten per cent extra on a 40-hour week, city-based role may not be too bad. But 10% extra on a two-weeks on, one-week off roster of 168 hours can soon become an extra day and a half. 

Think about the fatigue and long-term burnout risk of that. 

(Of course, some managers will say they know many people spend a couple of hours or so on personal matters during work time, so doing company work in personal time is just ‘balancing things out”.)

Why taking time off matters for FIFO workers' mental health & wellbeing

The concept of “balancing things out” and living a flexible work-life balance may apply under certain circumstances or for certain job types, but it shouldn’t be a blanket rule. Particularly in physically and mentally demanding mining jobs.

It's important to recognise that the process of simply “switching off” is incredibly valuable for most people. If you’re not doing that, you’re probably harming your mental health, sleep quality, and overall resilience.

So why do so many people working in mining sell themselves short on taking time out for self-care? 

It is an investment in your capacity to stay on top of your workload, daily life and overall commitments. It's about being the best you can be and ensuring there is time and energy left for the people in your life.

After all, as anyone who works in palliative care will tell you, no one ever says they wish they had spent “more time in the office”.

Make a commitment to start today

There are so many physical and emotional problems faced by mining workers that can be better managed through finding 15 minutes a day to focus on wellbeing tips and simple routines that support health and recovery.

At Home: Proper recovery and wellbeing tips for FIFO and mining workers

• Eat healthily and aim for balanced meals that support energy and recovery after long shifts
• Cut back on caffeine, alcohol and cigarettes, particularly close to bedtime, as they impact sleep quality
• Enjoy life’s little moments
• Practice mindfulness or breathing techniques to help reset your energy & mindset
• Exercise regularly, even if it’s light movement on rest days
• Make a deal with yourself to take your annual leave
• Book a holiday and ensure the next one is booked (even if it’s just a long weekend) before you return home after this holiday (to give you something to look forward to)
• Turn your phone off, or leave it at home if you go out
• Turn off your email for a day
• Aim to get 7 to 8 hours sleep every night using consistent sleep tips like a regular bedtime and limited screen use

In the workplace: How FIFO workers can reduce burnout on site

• Learn to say no
• Delegate
• Stop micromanaging
• Develop your team so responsibility is shared
• Ask yourself, ‘Is this an essential task?’
• Manage your emails (perhaps only checking them twice a day)
• Ask yourself, ‘Is this meeting necessary?’
• Don’t discuss, do. You can save a lot of time by getting on with things that need to be done

These self-care tips and health tips aren’t about doing less. They’re about protecting your capacity so burnout doesn’t creep in unnoticed.

Managing sleep and fatigue on site

Effective sleep and fatigue management strategies help FIFO workers stay safe, alert, and mentally strong during long shifts.

Sleep disruption and fatigue are some of the biggest challenges for FIFO workers. Long shifts, early starts, night work and shared accommodation can all impact rest.

Practical fatigue management strategies include keeping sleep and wake times consistent where possible, using blackout curtains or eye masks, staying hydrated throughout shifts, and avoiding heavy meals and caffeine close to bedtime.

Quality sleep isn’t a luxury. It’s a safety and wellbeing priority in mining environments.

For more practical tools to support your wellbeing as a FIFO worker, check out our guide to the 3 best apps for keeping your roster, life and rest in sync.

Mental health support and staying connected during FIFO

Time away from home can take a toll on mental health, particularly when FIFO workers feel disconnected from family and support networks.

Staying connected through regular check-ins, shared routines (like scheduled calls), and honest conversations can help maintain strong relationships while on site.

Many mining companies also provide Employee Assistance Programs (EAPs), mental health first aiders, and confidential counselling services. Using these supports early, rather than waiting until things feel overwhelming, is a proactive step, not a weakness.

Building relationships on site matters too. Simple actions like shared meals, checking in with colleagues, and supporting each other during tough swings contribute to healthier teams and stronger wellbeing routines for mining workers.

Strong leaders in mining understand that mental health and wellbeing aren't side topics. They're core to safety, retention and team performance, as well as matters closer to home. 

For any FIFO workers looking for extra support with mental health and wellbeing, apps like Smiling Mind, Beyond Now, and MoodMission offer practical exercises, mindfulness tools, and personalised strategies to manage stress, stay grounded, and plan for difficult moments.

Final thoughts

For many professionals, learning these mining tips early can make the difference between burning out and building a long, sustainable career.

Having a healthy and balanced approach to life ensures you are a well-rounded, focused person who can manage pressure and uncertainty. And believe it or not, that’s exactly what teams value most in high-pressure environments like mining.

Time to look for a new mining job? MPI has been a mining industry recruitment specialist for over 30 years. Register with us here and let us help you find the right job.

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