FIFO Mental Health: Tips for Staying Grounded Away From Home

Working FIFO (Fly-In, Fly-Out) has its perks — the financial rewards, the blocks of time off, and the chance to be part of large-scale projects across Australia. But let’s not sugar-coat it — the lifestyle can also take a serious toll on your mental health.

Long stints away from family and friends, isolation, long workdays, disrupted sleep patterns, and missing important life events back home — it all adds up. And when it does, it can be tough to stay mentally grounded, even for the most resilient of workers.

The good news is, you're not alone. Thousands are navigating the same challenges, and more importantly, there are ways to stay on top of your mental health while working away. You don’t have to wait until things get overwhelming to start looking after yourself.

Let’s take a closer look at how to manage your headspace while living the FIFO life.

It’s OK to Admit It’s Tough

First things first — FIFO work isn’t a walk in the park, and it’s completely normal to feel off now and then. One of the biggest myths in the industry is that you’ve got to be tough all the time, and that showing emotion is a weakness. It’s not. In fact, recognising when you're struggling is one of the strongest things you can do.

You’re away from your support network, working long shifts in remote places, often dealing with physically demanding work and challenging environments. That’s a lot for anyone to carry. Feeling homesick, flat, stressed or anxious now and again is a natural response — not a failure.

Once you acknowledge that, it becomes easier to find strategies that help — instead of just pushing through and hoping things sort themselves out.

Build a Routine That Grounds You

One of the trickiest parts of FIFO life is the constant change in routine. When you’re on-site, your days are tightly structured. Wake up early, long shift, eat, sleep, repeat. But then you get home and the routine flips. That stop-start rhythm can really throw your body and mind out of balance.

Having a personal routine — something that stays consistent no matter where you are — can give you a much-needed anchor. It doesn’t have to be anything fancy. Something as simple as doing ten minutes of stretching when you wake up, journalling before bed, or listening to the same podcast each night can help settle your nervous system and give you a sense of control.

What matters is consistency. If you’ve got a little bit of routine that’s yours, it can bring a sense of stability to an otherwise chaotic lifestyle.

Stay Connected in Meaningful Ways

Being physically away from loved ones doesn’t mean you can’t stay emotionally connected. That said, it takes more than just a daily text message to feel truly involved in what’s happening back home.

Rather than just checking in with a quick “how’s things?”, try to really engage. Ask your partner about their day, your kids about what they’re excited about at school, or your parents about what they’ve been up to. If you can, jump on a video call — seeing people’s faces makes a world of difference.

Some workers also like to share little parts of their day with their family — photos of the sunrise on site, a quick voice note on the drive to work, or updates about how things are going. It doesn’t have to be constant, just thoughtful. The goal is to maintain that emotional closeness, not just the logistics of keeping in touch.

Exercise — Even Just a Little

It’s no secret that physical health is tied to mental wellbeing, and FIFO camps aren’t exactly known for their luxury wellness facilities. Still, most sites have a gym or some sort of fitness equipment, and even if they don’t, you can still move your body.

You don’t need to train like an athlete. A short walk after your shift, a few bodyweight exercises in your room, or a bit of light stretching before bed can work wonders. Exercise helps burn off stress, improves sleep, and boosts your mood — especially after a tough day.

The key is doing something you actually enjoy. If you're forcing yourself through a 5am bootcamp you hate, it’s not going to help your mindset. But if you find something that feels good and becomes part of your routine, you’ll start to notice the difference.

Watch the Subtle Signs

Sometimes mental health challenges don’t show up in obvious ways. You might not be curled up in bed crying, but that doesn’t mean everything’s fine. The signs are often subtle at first — things like losing interest in what you usually enjoy, feeling irritable or angry for no clear reason, struggling to sleep, or drinking more than usual to unwind.

Other times, it shows up physically. Headaches, a tight chest, changes in appetite, or a constant feeling of tiredness that doesn’t go away with rest. These are all your body’s way of telling you something’s not quite right.

It helps to check in with yourself regularly. Ask how you’re really feeling, not just physically but emotionally too. If something’s off, don’t ignore it. The earlier you recognise it, the easier it is to do something about it.

Reach Out — You’re Not Alone

The FIFO industry has come a long way in recent years when it comes to mental health. More companies now offer access to support services like Employee Assistance Programs (EAPs), on-site counsellors, and mental health resources.

If you’re feeling overwhelmed, it’s OK to talk to someone. Whether that’s a mate on-site, your supervisor, or a mental health professional — opening up is one of the most powerful things you can do.

You don’t have to wait until things are falling apart. Talking early — even just to clear your head or get a new perspective — can make a big difference. And it’s worth remembering that you're not the only one who’s ever felt this way. Mental health challenges don’t discriminate — they affect new starters, old hands, supervisors, and managers alike.

Be Kind to Yourself

This one gets overlooked a lot, especially in FIFO culture where people pride themselves on being tough. But sometimes, what you need most isn’t to push harder — it’s to ease up.

Not every day is going to be great. There’ll be swings where you feel homesick, tired, or just over it. That doesn’t make you weak. It makes you human.

Give yourself permission to rest, take breaks when you can, and do small things that bring you joy. Whether that’s calling a mate, watching your favourite show, reading a book, or just sitting outside with a coffee for five minutes — it’s about doing what recharges you mentally.

Being kind to yourself isn’t self-indulgent. It’s essential. Because if you don’t look after your own wellbeing, it becomes much harder to be the person you want to be — on site or at home.

Looking Ahead

FIFO work can give you a great future — financially, professionally, and personally. But if you don’t protect your mental health along the way, the cost can be higher than you expect.

Staying grounded while working away is about more than surviving the roster. It’s about building habits that support your wellbeing, nurturing connections that keep you tethered to home, and recognising when you need a bit of extra help.

It’s about playing the long game — making sure that when your shift ends and the plane touches down, you’re not just arriving back home physically, but emotionally and mentally too.

So, next time you’re out on site, ask yourself — how’s your head going? And if it’s not where you want it to be, remember: it’s never too late to make a change.

If you’d like personalised support—whether it’s professional Resume and Cover Letter writing, FIFO Resume, Employer Sponsorship Resumes and Cover Letters, SEEK and LinkedIn profile optimisation, Selection Criteria for Government Jobs, one-on-one Job Interview Coaching or Other Professional Writing Services —call us on 0423 686 904 or email us at hello@adriennasresumes.com