Burn-out in hospitality: how to prevent it and recover stronger
Working in hospitality is dynamic, social and varied. You help create great guest experiences, work closely with a team and no two days are the same. At the same time, it is a sector where the pace is often high. Figures from 2024 show that hospitality is the industry in which employees most frequently experience work pressure. The same data shows that 32% of employees in the Netherlands often or always experience work pressure, with significant differences between sectors. In 2024, work pressure was highest in hospitality.
This high pressure is also visible in specific hospitality roles. According to the Dutch National Working Conditions Survey (NEA), 34.4% of waiters and bar staff had “stressful work” in 2024, defined as high job demands combined with low autonomy. Among chefs, this figure was 29.8%. This does not mean that everyone working in hospitality will develop burnout, but it does underline why recognising early signals and managing your energy wisely is so important.
In this article, you’ll read what burnout is, which early warning signs are common in hospitality, and most importantly: what you can do in practice to prevent burnout and how to recover effectively if you’ve already crossed your limits.
What is burnout (and what it isn’t)?
Burnout is not a sign of weakness, nor does it mean you are unsuitable for your job. It often develops as a result of prolonged stress, especially when recovery moments are too short or missing altogether. You feel drained mentally, physically and emotionally. Personio describes burnout as a form of work-related stress characterised by exhaustion and mental distance from your work.
It’s important to know that you don’t have to completely burn out before taking action. Especially in the phase before burnout, there is a lot you can do to prevent things from escalating.
Why the risk can be higher in hospitality
Hospitality work often combines several stress factors at once:
Peak pressure and high pace (lunch and dinner service, events, weekends)
Irregular shifts and sometimes insufficient recovery time between shifts
Emotional demands: guest interaction, complaints, always being “on”
Less autonomy in certain roles (protocols, fixed procedures)
Staff shortages, making it easier to structurally push beyond your limits
If this sounds familiar, it’s not your “fault”. It is a signal to take your work and recovery rhythm seriously.
Early signs of (impending) burnout
In hospitality, complaints often develop gradually because you’re used to pushing through. Pay close attention if you notice the following for several weeks in a row:
Physical
Poor sleep or waking up unrested
Headaches, stomach or bowel issues, tense muscles
Frequent colds or generally feeling unwell
Mental
Concentration problems (making mistakes, forgetting things)
Short temper, feeling irritated more quickly
Excessive worrying, especially after your shift
Emotional
Less enjoyment in work that used to give you energy
Becoming more cynical (“whatever”), easily irritated by guests or colleagues
Feeling empty or emotionally flat
Behavioural
Taking on extra shifts more often, even when you’re already exhausted
Needing more coffee or energy drinks to function
Cancelling social plans or exercise because you feel “done”
Preventing burnout: 8 practical steps that really help
1) Identify your energy drains
You don’t have to change everything at once. Start small: for one week, note what drains your energy and what gives you energy. For example:
types of shifts (split shifts, closing shifts)
guest pressure (banqueting vs à la carte)
tasks (cash register, mise en place, complaints, room service)
Once you know where your energy leaks are, you can adjust more effectively.
2) Plan recovery as seriously as work
Recovery doesn’t happen “in between tasks”. Schedule it:
after a late shift: a rest block the next morning
after 3–4 intensive shifts: one true recovery day (not fully booked)
micro-recovery during shifts: even two minutes of breathing or fresh air helps
3) Protect your sleep (this is your foundation)
Sleep is often the first thing to suffer with irregular work. Realistic tips for hospitality:
a fixed “wind-down routine” after late shifts (shower, dim lights, no screens)
caffeine cut-off, for example after 2:00 pm (or 6–8 hours before sleep)
eat lightly after your shift (heavy meals disrupt sleep)
4) Set boundaries around availability
A lot of stress comes from never truly being “off”:
mute work apps outside your shifts
decide in advance when you respond to schedule requests
dare to say “no” to extra shifts if you’re already running on empty
5) Talk about your workload before it becomes a problem
Short and concrete works best:
“I notice I’m structurally tired and making more mistakes. I’d like to look together at how to keep this healthy.”
Ask for one impactful change: a different shift distribution, more breaks, fewer close–open combinations, or temporarily fewer hours.
6) Train your focus: reduce multitasking
Multitasking can feel unavoidable in hospitality, but you can work smarter:
use mini-blocks: “take orders first, then serve drinks, then settle bills”
agree with colleagues who handles which peak task
finish one task before switching to the next, where possible
7) Eat and drink for stability (not perfect, but realistic)
You don’t need a strict nutrition plan. Aim for:
water within reach
protein and fibre before peak times (yoghurt, nuts, banana with quark, wholegrain wrap)
avoid “sugar-only” during peaks → energy crashes
8) Ask for help early
Preventing burnout is easier than recovering from it. If you recognise warning signs:
talk to someone you trust
contact your GP or occupational physician if symptoms persist
with work-related pressure: don’t wait until you completely crash
Recovering from burnout: what helps (realistically) in hospitality
If you’re already close to burnout, the goal isn’t “getting back to full speed quickly”, but sustainable recovery.
1) Accept that recovery happens in phases
Recovery is rarely linear. It often looks like this:
first: exhaustion decreases, sleep stabilises
then: better tolerance for stimuli
only after that: rebuilding energy and work capacity
2) Start with reducing stimuli, not solving everything
In the early phase, analysing everything usually doesn’t help. Focus on basics:
sleep
rest moments
light movement (walking)
regular meals
3) Return to work gradually, with clear boundaries
A phased return often works best with:
shorter shifts
fewer peak services at first
clear break agreements
one fixed point of contact on the floor
4) Evaluate weekly: what worked, what cost too much?
Keep it simple: three bullet points per week. This helps prevent scaling up too quickly.
5) Get to know your “new limit”
Relapses often happen when people return to their “old speed”. Healthy recovery means:
pacing yourself
taking signals seriously earlier
building in recovery structurally (even when things feel better again)
Finally: acknowledge work pressure, prevent burnout together
Hospitality asks a lot of you and the numbers reflect that. Work pressure is highest in this sector, and stressful work is relatively common in roles such as service and kitchen staff. The good news: there is a lot you can do to stay ahead of problems, especially if you start early with setting boundaries, prioritising recovery and talking openly about your workload.