Having spoken to many of you in the industry, November has not been a brilliant month business wise, “it is all about controlling the costs”, I think that will be the phrase of 2023! However, the predictions are for a busy festive period, and that will be most welcome.

The industry is built to be busy and creating an atmosphere within which guests can make memories. Many operators may still have vacancies both for front of house and back of house positions, so it will be a difficult time to ensure all staff get a reasonable amount of time off during the busy period that is approaching.

I know that in many placed the rotas will already be completed and staff will know well in advance of when they are in and out of the business. It is the time of year, more than any other that good notice of shifts are in place. This obviously allows for the staff to be able to plan their lives out-with the business, around the shopping, catch ups with family and friends as well to be able to rest and recharge.

It is a time when exercise, rest (including sleep) and diet are very important to maintaining your wellbeing. Try to remember the following.

The “Hospitality Elf” 5k, is taking place in Glasgow on Saturday 16th December starting at 9am  from the Clayton Hotel along the Clyde walkway and around the perimeter of Glasgow Green, then back to Clayton Hotel. Snacks and hot drinks will be served to all. If you wish to register for a £5 entry fee please follow the link to complete the form here

Exercise boosts your physical and mental health, reduces stress, and enhances your overall energy levels.

1. Micro workouts: Your days are busy. To stay active incorporate micro workouts into your schedule. Simple stretch exercises, short walks, in the fresh air or brief yoga sessions during breaks can keep you energised throughout the day.
2. Create a Team Activity: Encourage your colleagues to join you in a team activity such as a short fitness class or a group walk. Not only will this boost your physical health but will also strengthen your friendships within the team.
3. Prioritise rest days: While exercise is essential, rest days are equally important. Make sure to schedule these into your routine to allow your body to recover and prevent burnout.

Sleep for recovery. The unpredictable shifts can wreak havoc on your sleep patterns. However, a good night’s sleep is fundamental for well-being.

1. Create a sleep sanctuary: Make your sleeping environment as comfortable and conducive to sleep as possible. Invest in a good mattress, use blackout curtains /blinds, and maintain a cool, quiet, dark room.
2. Consistent sleep schedule: If your shifts allow, try to stick to a consistent sleep schedule. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up.
3. Wind down routine: Develop a relaxing pre-sleep routine to signal to your body that it’s time to rest. This might include reading a book, taking a warm bath, or practicing deep breathing exercises.

Nutrition for fuel. A balanced diet is the cornerstone for your energy and well-being. Make mindful choices whenever you can.

1. Pack your meals: preparing your own meals allows you to have control over ingredients, try to ensure a balanced approach.
2. Stay Hydrated: When busy it is easy to forget to drink enough water. This can lead to fatigue and reduced focus. Carry a reusable water bottle and make a conscious effort to stay hydrated.
3. Mindful Eating: It is easy to overindulge with lots of food around. Practice mindful eating and enjoy each bite /mouthful.

Top tips to develop a positive wellness routine

1. Seek Support: Encourage your colleagues to join you on your wellness journey. Creating a supportive team can make it easier to stay on track.
2. Plan Ahead: Make a weekly schedule that includes time for exercise, meals and relaxation.
3. Celebrate small wins: acknowledge and celebrate your small achievements in your wellness journey. Whether it is completing a workout, or choosing a healthier meal.
4. Balance is the Key: While wellness is important, don’t be too hard on yourself. It’s okay to enjoy the occasional treat or skip a workout when you are tired. The key is to maintain the balance in the long run.
5. Mindful Practice: Incorporate mindful practices like meditation or deep thinking into your daily routine to help reduce stress.

We hope you all stay fit and well, helping you to get through the busy spell ahead, remember to BE KIND TO YOURSELF at this time of year.

Gordon McIntyre

Founder, Hospitality Health