FIFO Mental Health: Understanding Stress & Staying Strong While Working Away

Working away from home in remote or high-pressure environments can be rewarding — but it can also be incredibly demanding on your wellbeing. For many FIFO (Fly-In Fly-Out) workers, the lifestyle brings opportunity and financial stability, yet also creates real challenges for mental health, relationships, and emotional resilience.

As a counsellor experienced in supporting FIFO workers and families, I’ve seen how stress, isolation, fatigue, and emotional strain can build quietly over time. This article explores the most common stressors FIFO workers face, why they happen, and evidence-based strategies you can use to stay mentally strong both on-site and at home.

The Unique Mental Health Pressures of FIFO Life

FIFO work creates a combination of challenges that most people never experience. Understanding these pressures is the first step toward managing them.

1. High-Pressure Work Environments

Many FIFO roles, such as mining, oil and gas, construction, trades, or emergency response, involve:

• Strict safety procedures

• Long hours

• Tight deadlines

• High physical demands

• Responsibility for others’ safety

Over time, this can lead to chronic stress, anxiety, and emotional exhaustion. Even workers who enjoy the job can feel worn down by the constant pressure to perform.

2. Long Hours, Roster Fatigue & Burnout

FIFO workers often describe the lifestyle as “all or nothing” — long shifts, hot conditions, heavy workloads, and limited downtime.

This can cause:

• Irregular sleep patterns

• Persistent fatigue

• Difficulty winding down

• Irritability

• Burnout symptoms

When your body is constantly in work mode, your mind has little room to rest.

3. Isolation from Family, Friends & Support Systems

Being away for weeks at a time can create:

• Missing your partner and children

• Feeling disconnected from home life

• Emotional distance in relationships

• Guilt over missing milestones

• Loneliness during tough moments at home

• Feeling like you’re living in two different worlds

This emotional strain can build quietly, especially if communication becomes limited or strained.

4. Limited Access to Mental Health Support On-Site

Most remote work sites have limited or inconsistent support options. When stress builds and there’s no one to talk to, emotions can compound.

FIFO workers often tell me:

• “I don’t want to burden my family.”

• “I just push it down until I get home.”

• “There’s no privacy to talk about how I feel.”

This can make small stressors feel bigger by the time you return home.

Practical Ways to Support Your Mental Health in FIFO Life

While FIFO work is demanding, small shifts can make a big difference in how supported and grounded you feel.

1. Create a Consistent Routine

Even a simple routine helps regulate your nervous system.

Try to include:

• Regular sleep and waking times

• Hydration

• Nourishing meals

• Morning or evening movement

• A predictable downtime ritual

Structure reduces overwhelm.

2. Stay Meaningfully Connected to Loved Ones

Regular, intentional connection helps combat isolation.

Try:

• Short voice messages

• Quick video check-ins

• Shared apps or journals

• Planning connection time into your roster

Staying emotionally engaged helps strengthen relationships — even from a distance.

3. Use Simple Stress-Relief Tools to Reset Your Mind

Short, daily practices can significantly reduce stress:

• Deep breathing

• Mindfulness

• Body-scans

• Stretching

• Quiet breaks away from noise

These techniques help settle your nervous system and reset your emotional baseline.

4. Keep Your Body Moving

Movement helps regulate mood, sleep, and energy. This can include:

• Gym sessions on-site

• Walking on breaks

• Stretching after shifts

• Quick bodyweight routines

Even 10 minutes counts.

5. Make Small, Sustainable Health Choices

FIFO workers often tell me they swing between extremes — high stress on site, then trying to “catch up” at home.

Support your body with:

• Whole foods

• Limiting alcohol

• Adequate rest

• Gentle routines instead of all-or-nothing

Your physical health and mental health are deeply connected.

6. Seek Professional Support When Things Feel Heavy

You don’t need to wait until stress becomes unmanageable. Talking to a counsellor can help you:

• Process work stress

• Reduce burnout

• Improve relationships

• Build emotional resilience

• Navigate loneliness

• Manage transitions home

• Strengthen overall well-being

I offer flexible online counselling for FIFO workers and families, making it easy to access support whether you’re at home or on-site.

You Don’t Have to Carry FIFO Stress Alone

FIFO work is demanding — mentally, physically, and emotionally. Support can help you feel grounded, connected, and more in control.

I provide confidential, compassionate counselling for FIFO workers on the Sunshine Coast and online across Australia.

Book a confidential session today

Or learn more about how FIFO counselling can support your mental health, relationships, and family life.

Kimberly Freeman, BA Psychology, Dip Counselling, Registered Counsellor is the founder of Shifting Perspective Counselling, based on the Sunshine Coast, Australia. She offers compassionate, client-centred support for those navigating grief, loss, and life transitions both in person and online.