Working in FIFO: The challenges for mental health (and tips to help)
A FIFO lifestyle presents unique challenges to your sleep, relationships, and mental health. We cover these challenges and suggest tips to help you cope.
Managing mental health while FIFO
A Fly-in-Fly-out lifestyle is not for the faint-hearted – long days (think 12-hour shifts) working away in remote mining locations for weeks at a time, separated from family and loved ones, feeling isolated, sleep disruption, coping with heat and dust, and a workplace culture where bullying and sexual harassment are commonly reported. With these challenging conditions, it’s not surprising that approximately 33% of FIFO workers report a higher level of psychological distress compared to the average population [1]. FIFO workers experience higher levels of depression and anxiety symptoms as well as higher levels of burnout compared to the standard population [1]. This article outlines some of the unique aspects of a FIFO lifestyle, its impact on wellbeing and mental health, and offers tips to striking a helpful work/life balance. Read on to learn more about:
Common challenges in FIFO Roles
Signs your mental health might need support
Strategies to help your FIFO wellbeing
common challenges in fifo
FIFO roles are those based in remote locations away from towns, and often facing extreme weather conditions. Workers travel to site for several days or weeks at a time, then return home for days or weeks of rest (depending on rosters. Whilst on site, accommodation is often temporary (‘dongas’). Other common features of FIFO roles include long shifts (often 12 hours each day with highly regimented routines), working in male dominated industries (mining, construction, oil and gas), and working in an environment in which stigma regarding mental health often exists.
In light of the nature of FIFO work, it’s no secret that a FIFO lifestyle can take a heavy toll [2][3][4][5]. Let’s dive deeper into these challenges, and consider both workplace-based challenges (which may be harder to shift) and individual-based challenges (which we can have more influence and control over).
workplace-based challenges
Workplace-based FIFO challenges related to the organisation, how it structures work roles, the work environment itself (job conditions, physical environment), and also the organisational culture:
Workplace Culture. Numerous surveys point to the challenging workplace culture in FIFO environments, with gender-based discrimination, bullying and sexual harassment reported to be higher in what is typically a high pressure, male-dominated environment [1][6][7][8]. Living at camp means it can be difficult to separate from work, feel psychologically safe, find like-minded people to connect with.
Work Structure. Shiftwork, long hours, and roster length have all been shown to impact wellbeing. Shiftwork and long hours can increase fatigue due to disruption to sleep and sustained physical or mental demand [. The highly regimented structure of long hours with strict meal and recreation times can also create a challenge in maintaining connections with supports at home, especially if on night shift. Even-time and short rosters , choice in roster, and permanent rooms, are all linked to better mental health outcomes. [1][2][7]
Reduced Autonomy. The highly regimented nature of FIFO work (with strict compliance to safety and operational matters, and a highly structured daily routine and rosters) can lead to a reduced sense of control and autonomy and, in turn, poorer mental health outcomes. [1][2][3] Factors such as difficulty travelling home in emergencies, difficulty obtaining time-off or sick leave, changes to changes to camp rooms, and limited choice in job tasks, all impact mental health and a sense of agency over one’s life. [1][2]
Environmental Factors. Site-based work often occurs in harsh environments - heat, flies, dust, camp conditions, food onsite and access to recreational facilities, can all impact on mental health and wellbeing. Not having your creature comforts can be challenging, as can living out of your suitcase not knowing if you’ll return to your same donger can contribute to feeling displaced and unsettled. Is it any wonder that the environment can impact your wellbeing? [2][3]
individual-based challenges
Whilst punishing work conditions that accompany FIFO work contribute to poorer mental health, there are also individual-based challenges at play. These include:
Managing multiple demands. While working FIFO, employees can feel as though they are leading two separate lives. Depending on your commitments, it can look like a feast/famine cycle (e.g. long hours with a highly regimented daily routine with set times on site vs. nothing structured when on R&R) or a continuously busy cycle with little respite (e.g. long hours on site then coming home to dive right into parenting duties and taking care of the household). Continuous adjustment is required when travelling to/from site, and time away can impact on relationships, friendships and parenting.[2][3] Learning how to juggle these demands is key to maintaining good mental health.
Maintaining social connections. FIFO workers report that time away often can result in feeling socially disconnected. [2][3][5] Time away often means missing important events and celebrations in the lives of loved ones – missing out on friends’ major celebrations or children’s birthday parties - and can certainly create a barrier to forming new relationships or participating in activities on R&R.
Beliefs about seeking help. In spite of the higher prevalence of mental health difficulties in FIFO workers, there is often reluctance to seek support due to significant stigma. [4][8] A machismo culture of ‘getting on with it’ and ‘toughing it out’ means that seeking support may be viewed as a sign of weakness, resulting in help being sought at the point of high distress. The reality is that by seeking help along the way – to fine tune negative thoughts, or learning how to manage a suitable sleep routine whilst FIFO – it can actually help prevent things from getting to breaking point.
Golden Handcuffs. One of the main benefits of FIFO is the financial security, allowing for more investment into building a life, supporting partners and children, and moving towards financial freedom. However, the seductive financial benefits can often lead to ‘lifestyle creep’ (nicer toys, more holidays) and higher levels of debt. In turn this can lead in FIFO workers feeling ‘trapped in their roles, resulting in increased stress and potentially taking on more overtime to catch-up. [2][3][5]
signs of poor mental health in fifo workers
Research into the mental health of FIFO workers has shown higher rates of depression, anxiety, burnout, as well as higher overall psychological distress, compared to the standard population. [1][2][3][4] Some early warning signs that your mental health may be impacted can include:
Changes to mood: Feeling consistently stressed, numb, flat, or having a ‘shorter fuse’ than usual, or even reduced enjoyment during R&R.
Changes to health: Difficulty sleeping, trouble winding down, fatigue
Changes to behaviour: Withdrawing from social gatherings, increased alcohol and substance use, increased gambling
Dreading work: Finding it hard to travel to site (i.e. becoming increasingly anxious or down on fly-out day).
Even though these may be signs that you experience it doesn’t mean that you have to put up with it because it’s part of the job. There are steps you can put in place to help improve your mental health.
tips to manage fifo life: relationships, health, wellbeing
One of the biggest challenges to FIFO life is maintaining positive social connections and looking after yourself. Others may seem to get on with their regular daily and weekly routines back home, but as a FIFO worker you’re transplanted into another world for a few weeks at a time, disconnected from your regular life back home. Below are some tips to help with managing your FIFO life:
1. Sort out your priorities. Having a realistic understanding of the potential impact of FIFO work, and its challenges can assist in managing mental health and wellbeing. [1][2] Developing a plan with practical and financial goals, things to look forward to, and what you would like to get out of a FIFO career, all help with increasing a sense of autonomy and control.
2. Prioritise Relationships. FIFO workers who are happy with their personal relationships have been shown to have significantly better mental health and well-being. [1][3][5][9] This may include planning social activities on your R&R, having alternative ways of communicating to maintain relationships with those back home, and prioritising time-off for key celebrations or events. This could also include exploring social activities onsite and connecting with your crew.
3. Create a Routine. It’s common for FIFO workers to feel ‘lost’ or unsure of what to do on R&R, and therefore managing the transition between site and home can feel challenging. Creating a routine for site and home can help support wellbeing, as well as allowing you to make the most of your R&R.
4. Know your warning signs. Tune in to some of the early signs that you may need some extra physical or mental health support. These could be physical signs such as feeling consistently tired, headaches, or difficulty sleeping, as well as emotional signs such as difficulty switching off, feeling flat, or being snappier and more irritable than usual.
5. Check in with your physical health. FIFO work is demanding on your body, with long shifts, disruption to sleep schedules, night shift, heat, dust and continued physical demands. [7] It’s important to pay attention to your physical health, monitor alcohol and substance use, and work with a GP or psychologist to create a manageable sleep routine.
6. Reassess as needed. Remember to regularly check in with yourself and reassess how you are going. Different life stages will often mean different goals (financial, career, relationship) and balancing different demands (i.e. relationships, sport, parenting). As you go through different stages of your life, remember to reassess and develop new routines and goals.
7. Work with a psychologist. You do not have to wait until you are exhausted or at the point of burnout before working with a psychologist. Ways a psychologist can help include:
Laying the groundwork in preparing to start a FIFO role.
Helping you to build helpful sleep strategies.
Finding ways to support your relationships.
Helping you to find a work/life balance.
Supporting you with problematic alcohol or substance use.
An additional benefit of having periodic check-ins with a psychologist (like me!) is that psychologists are also trained to identify emerging wellbeing issues such as depression, anxiety, burnout, problematic alcohol use, and can work with you to build strategies to improve mental health and coping.
REFERENCES
[1] Parker, S., Fruhen, L., Burton, C., McQuade, S., Loveny, J., Griffin, M., ... & Esmond, J. (2018). Impact of FIFO work arrangements on the mental health and wellbeing of FIFO workers. https://www.mhc.wa.gov.au/media/2548/impact-of-fifo-work-arrangement-on-the-mental-health-and-wellbeing-of-fifo-workers-summary-report.pdf
[2] Roets, A. (2021, October 19). How FIFO work impacts mental health and well-being. Engineering Institute of Technology.. www.eit.edu.au/how-fifo-work-impacts-mental-health-and-well-being/
[3] Gardner, B., Alfrey, K. L., Vandelanotte, C., & Rebar, A. L. (2018). Mental health and well-being concerns of fly-in fly-out workers and their partners in Australia: A qualitative study. BMJ open, 8, e019516.
[4] https://www.mmhg.com.au/blog/depression-and-anxiety-in-mining-and-fifo-work-australia
[5] Brook, E. R. (2020). Fly-in/fly-out working arrangements: Employee perceptions of work and personal impacts (Doctoral dissertation, Murdoch University) https://researchportal.murdoch.edu.au/esploro/outputs/doctoral/Fly-in--fly-out-working-arrangements/991005544778107891/filesAndLinks?index=0
[6] Pupazzoni, R. (2023, Aug12). ‘Not acceptable’: Women in mining speak out against sexual harassment and discrimination. ABC News, https://www.abc.net.au/news/2023-08-12/women-in-mining-speak-out-against-decades-of-sexual-harassment/102699944
[7] Joyce, S.J., Tomlin, S.M., Somerford, P.J., Weeramanthri, T.S. (2013). Health behaviours and outcomes associated with fly-in fly-out and shift workers in Western Australia. Internal Medicine Journal, 43(4), 440-444. https://doi.org/10.1111/j.1445-5994.2012.02885.x
[8] Van Halm, I. (2022, October 27). Why the Australian mining industry needs to address workplace culture. Mining technology. https://www.mining-technology.com/features/why-australian-mining-industry-address-workplace-culture/?cf-view
[9] Meredith, V., Rush, P., & Robinson, E. (2014). Fly-in fly-out workforce practices in Australia: The effects on children and family relationships. https://nla.gov.au/nla.obj-400935781/view
Thank you to the FIFO workers who contributed to this article.
About stigma (and why you don't need to suffer from mental health issues to see a psychologist)
Is your stigma getting in the way of you feeling better? Here’s why you don’t need to ‘suffer’ from mental health issues to see a psychologist.
About stigma (and why you don’t need to suffer from mental illness to see a psychologist).
by Joyce Chong (First published August 2016; Updated 2nd October 2020)
As psychologists, one of the things we often come up against in our work is a little thing called stigma. Even in 2020, with the global pandemic that is Covid-19 affecting mental health worldwide, with repeated focus on coping with lockdown, social isolation, and adjusting to a New Normal, we are still seeing stigma. Where once there may have been denial of the existence of mental health issues, organisations such as Beyond Blue and Black Dog Institute have worked tirelessly over the past 20 years to raise awareness of depression and reduce stigma. Nowadays, in our work we witness stigma in subtler forms [1], in thoughts such as,
“It’s okay for others to go through it and get help, but I should be able to sort myself out.”
“I’m weak if I have a mental health issue.”
“I won’t be seen as someone who has their act together if I have a mental health issue.”
Furthermore, there’s still stigma attached to seeing a psychologist, in spite of the many ways in which we can help individuals enhance the quality of their life, bouncing back from challenging times, but also learning to thrive and be resilient. So, in this article, we’ll touch on three helpful points when it comes to mental health.
1.Mental health encompasses the good, the bad, and the ugly. It is the entire continuum.
We often equate mental health with mental illness. According to the World Health Organisation, mental health is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”
So what does a mental health continuum look like? It’s much like how we see physical health as ranging from someone who is in the pink of health, all the way through to someone who is coping with physical illness. In a similar vein, at one end mental health continuum individuals are thriving and resilient, all the way down to the other end where they are struggling with ill mental health. And, of course, there are all of the shades in between thriving and struggling.
Depending on what we’re experiencing in life, we can move up and down the mental health continuum (see point 2). And the importance of staying psychologically resilient and mental health aware is not lost on organisations, with findings showing that for every $1 an organisation invests in building a mentally healthy workplace they reap a $2.30 reward through increased productivity, reduced absenteeism and presenteeism, and fewer compensation claims. [2]
Indeed, our team are often involved in facilitating such training sessions, where attendees find learning about these concepts of mental health as well as taking on one or two simple steps to enhance their mental health, to be beneficial. We like to think of it as taking a multivitamin for mental health.
2. No one is immune to poor mental health.
There is no 'Us vs. Them' when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone. If there’s anything that Covid-19 has shown, it’s that no one is immune to poor mental health. Earlier in the year we saw global mental health suffer when the world started to comprehend the profound impact of coronavirus, when we faced anxiety about our health and the health of loved ones, when we faced social isolation and loneliness, when we faced uncertainty about work and financial strain, and then when we had to adjust to a New Normal. It continues to have a far-reaching impact on all of our lives as second- and third-waves of the pandemic emerge around the world.
“There is no ‘Us vs. Them’ when it comes to those who have mental health issues and those who don’t. Life happens and this can trigger poorer mental health for anyone.”
Reactive mental health touches us all, as Covid-19 has shown. Outside of a global pandemic, relationship problems, work strain, traumatic accidents, separation, pregnancy and birth, the death of a loved ones, can all impact on our mental health. In fact, outside of a global pandemic, 1 in 5 experience mental health issues at any point in time [3], and hopefully 2020 has taught us empathy and compassion for those who experience mental health challenges on an ongoing basis.
3. Psychologists can help you thrive and perform better, in addition to helping you bounce back from mental illness.
So, if mental health encompasses the entire continuum from thriving to struggling, let’s rethink what it means to see a psychologist. Seeing a psychologist isn’t just about ‘fixing a problem’ or bouncing back from mental illness. In fact, here’s a list of what psychologists work with people on:
Developing a more resilient mindset, helping you shift from the glass being half empty to being half full.
Adjusting to a health diagnosis and the lifestyle changes it may require
Helping to change health behaviours – sleep, eating, exercising.
Improving performance (including as a student) through managing perfectionism, procrastination, goal setting, time management.
Improving communication and building better relationships (assertive communication, social skills)
Helping you feel better in yourself by focusing on boosting self-esteem and body image.
Living a life more aligned with what’s meaningful to you.
Adjusting to life’s challenges (relationship breakdowns, changes to work, migration, parenthood, retirement…global pandemic), and the impact it may have on one’s identity.
Working towards achieving balance in work, study, and life.
And that is just the tip of the psychology iceberg. In Australia, we have psychologists who have endorsement in specialised areas of training including mental health (this is the area many of us traditionally associate with psychology), sporting performance, education and development, forensics, neuropsychology, workplace/organisations, social behaviour, health, and community.
Critically, seeing a psychologist means working with someone who has undergone a minimum of 6 years of training on changing human behaviour and mindset (and that’s the minimum amount of training it takes to be registered as a psychologist; psychologists with endorsement have trained for a minimum of 8 to 10 years). That means that they bring evidence-based methods when working with you.
So, if we can take a step back from our preconceived ideas about mental health, and from the stigma we associate with mental health and seeing a psychologist, we can all look forward to building greater mental wealth.
REFERENCE
[1] Beyond Blue (2015). Information paper – stigma and discrimination associated with depression and anxiety (August 2015). https://www.beyondblue.org.au/docs/default-source/policy-submissions/stigma-and-discrimination-associated-with-depression-and-anxiety.pdf
[2] PwC and Beyond Blue. (2014). Creating a mentally healthy workplace: Return on investment analysis. Australia: https://www.headsup.org.au/docs/default-source/resources/beyondblue_workplaceroi_finalreport_may-2014.pdf
[3] Australian Bureau of Statistics (2009). National Survey of Mental Health and Wellbeing: Summary of Results, 4326.0, 2007. ABS: Canberra. https://www.abs.gov.au/statistics/health/mental-health/national-survey-mental-health-and-wellbeing-summary-results/latest-release
Spring Clean Your Fitness
We all know that we *should* exercise, but how can we make it a habit?
Spring Clean Your Fitness
If you’ve been following our blog for some time you’ll know that each September we hold our Spring Clean Your Life series.
Well this year we’re doing our own Spring Clean on our website, hence we’ve been a bit quiet on the blogging front. Of course, can still check out last year’s Spring Clean series (starting here with How to Declutter and Find Focus), and if spring cleaning your psychological wellbeing is your target this year why not try our FREE 14-day Wellbeing Challenge?
This spring we're also taking on the challenge to make changes to our physical health, specifically our fitness. After a winter of rainy weather, dark mornings and evenings, is it any wonder that our enthusiasm for exercising may have waned a tiny bit?
Why focus on fitness?
Well, there’s no shortage of research on the importance of exercise for our physical health, but increasingly the link between exercise and our psychological wellbeing is mounting up.
Consider the impact of feeling sluggish and low on energy on your ability to think, react rationally to stress, and on your interactions. In fact, exercise plays a role in managing stress and mood.
For a quick recap, head to this article on Why Exercise Matters for your Mental Health and Wellbeing.
Exercise: How to do a Spring Clean that works?
First up, let’s put some thought into those exercise programs that we've started but didn't sustain, and about those obstacles that stood in the way of us sticking to our plans.
The main thing to aim for is an exercise program that you can stick to in the longer term, and fits in with your routine and existing commitments. When you set these types of goals it increases the likelihood of your new exercise program lasting the distance.
Understand what obstacles stand in the way of sticking to your goals (e.g. a lack of time, lack of accountability) - whatever these obstacles are it’s helpful to anticipate them and plan accordingly.
Keen to find out more? Check out our blog post on How to Set Goals to Maintain Motivation and Stay on Track.
3 quick tips to help you with setting Spring Clean goals for fitness include:
1. Be clear about your motivation to exercise
Why are you exercising?
Is it to keep fit? To help manage stress levels or boost your mood?
Keep focused on your reason for exercising, and use it to shift your self-talk when motivation is low (e.g. “I really don’t feel like exercising now but I know it helps me feel less stressed; in the past when I’ve dragged myself to exercise I’ve felt so much better afterwards.”)
2. Set up a realistic exercise routine and commit to it
Why choose a realistic exercise routine that fits in with your lifestyle and interests?
Because something is more likely to succeed in the longer term when it holds your interest, seems within reach, and motivates you to keep going. By sticking with something over time, you're more likely to form an exercise habit.
So there's no point channeling your efforts into boot camp if you'd much rather be paddle boarding. Or, committing to hour-long jogs if it really is unlikely that you'll find the time to fit it into your routine on a regular basis, and a high intensity workout of a shorter duration may fit your lifestyle better.
Make it simple, make it fit.
3. Be accountable
Whether it’s answering to one friend with whom you exercise, being part of a structured group-based exercise plan, or setting up a team-based challenge at work to take a certain number of steps each day, being accountable can really help get you over the line when it comes to maintaining exercise.
So who will you be accountable to?
But it's all too hard...
Right, so if those 3 small steps aren’t simple enough to help you Spring Clean your Fitness, and you’re after a step-by-step approach, then we need to talk about two things:
1. If running or pilates are what you're in to then check out Front Runner Sports' courses. Their Fresh courses are female-focused and cater to all skill levels, and be sure to also head to their course calendar if you're training for specific running events (Darlington Half Marathon, HBF Run for a Reason, City to Surf).
2. Or, if just getting moving is more your focus then check out this FREE Exercise Jumpstart course by Dr Kevin Yong, GP and blogger over at Eat Move Chill. Dr Kev's Exercise Jumpstart course is a 12-part email course designed to get you moving, and over at his website he blogs about the importance of building up physical health to focus on the challenges of modern life.
So, what are you waiting for? Get moving!
A FIFO lifestyle presents unique challenges to your sleep, relationships, and mental health. We cover these challenges and suggest tips to help you cope.