Understanding and managing mental health challenges in the FIFO lifestyle
Introduction
The FIFO lifestyle offers exceptional earning potential and extended time off, but it also comes with unique mental health challenges that shouldn’t be ignored. Research consistently shows that FIFO workers face higher rates of psychological distress than the general population – but with the right strategies and support, these challenges can be managed effectively.
This guide provides practical strategies for maintaining mental well-being, recognising warning signs, and accessing support when needed. Whether you’re new to FIFO or a seasoned veteran, understanding mental health is essential for a sustainable career.
Understanding FIFO Mental Health Challenges
The Research
Studies have shown that FIFO workers experience higher rates of psychological distress compared to the general population. Research from Curtin University found that FIFO workers are approximately three times more likely to experience psychological distress than the general workforce.
The mining and construction industries also have significantly higher rates of suicide – approximately 80% higher than the national average. These statistics aren’t meant to alarm you, but to emphasise the importance of taking mental health seriously.
Why FIFO Can Be Challenging
Isolation and Separation:
- Extended time away from family and friends
- Missing important events (birthdays, anniversaries, school events)
- Limited social connections on site
- Remote locations with a limited community
Work Demands:
- Long shifts (12+ hours)
- Physical and mental fatigue
- High-pressure environment
- Safety-critical work
Lifestyle Disruption:
- Disrupted sleep patterns (shift work)
- Irregular routines
- Transition stress (going to and from the site)
- Limited control over daily life on site
Relationship Strain:
- Maintaining a connection with partners
- Parenting from a distance
- Missing relationship milestones
- Different life rhythms with a partner
Warning Signs to Watch For
In Yourself
Emotional Signs:
- Persistent feelings of sadness or emptiness
- Increased irritability or anger
- Anxiety or excessive worry
- Feeling overwhelmed or hopeless
- Loss of interest in activities you used to enjoy
- Feeling disconnected or numb
Physical Signs:
- Changes in sleep patterns (too much or too little)
- Changes in appetite or weight
- Persistent fatigue beyond normal tiredness
- Physical symptoms without a clear cause (headaches, stomach issues)
- Increased use of alcohol or substances
Behavioural Signs:
- Withdrawing from colleagues and friends
- Difficulty concentrating or making decisions
- Decreased work performance
- Not taking care of personal hygiene
- Increased risk-taking behaviour
In Your Mates
Look out for changes in your workmates:
- Becoming withdrawn or quiet
- Changes in work performance
- Increased absences or lateness
- Appearing tired or run down
- Mentioning feeling hopeless or trapped
- Talking about being a burden to others
- Increased drinking or substance use
If you notice these signs in a mate, have a conversation. It might feel awkward, but asking “Are you okay?” could save a life.
Coping Strategies That Work
Before Your Swing (Preparation)
Plan Your Departure:
- Say proper goodbyes to family
- Set up regular communication times
- Ensure household affairs are in order
- Pack comfort items (photos, favourite snacks)
Set Expectations:
- Discuss plans with family while you’re away
- Agree on how often you’ll call/video chat
- Brief partner on any household tasks
- Prepare mentally for the transition
During Your Swing (On Site)
Maintain Routine:
- Keep consistent sleep times as much as possible
- Eat regular, balanced meals
- Schedule exercise and recreation
- Build in daily rituals (morning coffee, evening walk)
Stay Physically Active:
- Use the gym facilities
- Go for walks around camp
- Join the site sports teams if available
- Physical activity is proven to improve mental health
Connect with Others:
- Build relationships with workmates
- Have meals with others rather than alone
- Join recreational activities
- Find a trusted mate you can talk to
Stay Connected with Home:
- Regular video calls with family
- Share daily updates (even brief ones)
- Be present during calls (no multitasking)
- Create rituals (bedtime story via video for kids)
Manage Your Mindset:
- Focus on what you can control
- Count down days in a positive way
- Find purpose and meaning in your work
- Practice gratitude for what FIFO provides
Limit Alcohol:
- Alcohol is a depressant – it makes things worse
- Disrupt sleep quality
- Can become a coping mechanism
- Many sites are now dry (no alcohol)
During Your Break (At Home)
Transition Gently:
- Don’t over-schedule the first day home
- Allow time to decompress
- Avoid making major decisions immediately
- Recognise that you and your family need adjustment time
Be Present:
- Put away your phone during family time
- Engage in activities with loved ones
- Listen actively to what’s happened while you were away
- Make quality time a priority
Recharge:
- Get proper rest
- Do activities you enjoy
- Spend time with friends
- Pursue hobbies and interests
Prepare for Return:
- Start adjusting your sleep schedule a day or two before
- Have a positive conversation about the next swing
- Ensure everything is organised at home
- Leave on good terms
Supporting Your Relationships
Partner Relationships
Communication is Key:
- Schedule regular calls (not just “when I can”)
- Share the mundane as well as the significant
- Listen to your partner’s experiences
- Discuss challenges openly
Manage Expectations:
- Discuss roles and responsibilities clearly
- Acknowledge the challenges both of you face
- Be flexible and understanding
- Plan together for the future
Make Time Count:
- Prioritise quality time when at home
- Plan special activities together
- Show appreciation regularly
- Maintain intimacy and connection
Parenting from a Distance
Stay Involved:
- Video calls for homework help, bedtime stories
- Know their friends, teachers, and activities
- Celebrate their achievements (even remotely)
- Send letters or small gifts
When You’re Home:
- Be fully present (quality over quantity)
- Attend school events when possible
- Create traditions and rituals
- Have one-on-one time with each child
Support Your Partner:
- Acknowledge they carry the load when you’re away
- Don’t undermine their decisions
- Back them up on discipline
- Express gratitude for their efforts
Available Support Resources
Mining-Specific Support
Mates in Mining
- Industry-specific mental health program
- Trained on-site support (Connectors)
- 24/7 support line: 1300 642 111
- Website: matesinmining.org.au
FIFOFOCUS
- Dedicated FIFO family support
- Resources for workers and families
- Community connection
- Website: fifofocus.com.au
Resource Minds
- Mental health education for mining
- Training and awareness programs
- Website: resourceminds.com.au
Health-e-mines
- Health and well-being platform for mining
- Mental health resources and tools
FIFO Family Project (Curtin University)
- Research-based resources
- Support for families
General Mental Health Support
Lifeline
- 24/7 crisis support
- Phone: 13 11 14
- Website: lifeline.org.au
Beyond Blue
- Anxiety and depression support
- Phone: 1300 22 4636
- Website: beyondblue.org.au
Suicide Call Back Service
- 24/7 professional counselling
- Phone: 1300 659 467
MensLine Australia
- Support for men
- Phone: 1300 78 99 78
- Website: mensline.org.au
Employer Resources
Employee Assistance Program (EAP)
- Free confidential counselling through your employer
- Usually 3-6 sessions per issue
- Ask your supervisor or HR for details
On-Site Support
- Many sites have on-site counsellors or psychologists
- Some have peer support programs (trained mates)
- Check what’s available at your site
Building Long-Term Resilience
Develop Healthy Habits
- Regular exercise (aim for daily activity)
- Healthy eating (use the mess hall options wisely)
- Adequate sleep (prioritise rest)
- Limit alcohol and avoid drugs
- Stay socially connected
Build Your Support Network
- Identify trusted mates on-site, you can talk to
- Maintain friendships at home
- Connect with other FIFO families
- Consider joining support groups
Know When to Seek Help
Don’t wait until things are unbearable. Seek help if:
- Symptoms persist for more than two weeks
- You’re struggling to function at work or home
- You’re having thoughts of self-harm
- Alcohol or substance use is increasing
- Relationships are suffering significantly
Consider Your Roster
If mental health is consistently suffering, consider:
- Requesting a different roster
- Moving to a shorter swing roster (8:6 instead of 2:1)
- Taking an extended leave to recover
- Whether FIFO is right for you long-term
For Employers and Supervisors
Creating a Supportive Environment
- Promote open conversations about mental health
- Train supervisors to recognise warning signs
- Ensure EAP is well-publicised and accessible
- Consider on-site mental health support
- Review rosters for mental health impact
- Provide quality communication facilities (internet, phone)
Responding to Concerns
- Take all concerns seriously
- Provide time and space for conversations
- Connect workers with appropriate support
- Follow up on workers who’ve struggled
- Maintain confidentiality
Crisis Support
If you or someone you know is in immediate danger, call 000.
For mental health crisis support:
- Lifeline: 13 11 14 (24/7)
- Suicide Call Back Service: 1300 659 467 (24/7)
- Mates in Mining: 1300 642 111 (24/7)
It’s okay not to be OK. Asking for help is a sign of strength, not weakness.
Conclusion
FIFO work comes with genuine mental health challenges, but they’re not insurmountable. With the right strategies, support networks, and willingness to seek help when needed, you can have a successful and sustainable FIFO career.
Key Takeaways:
- Acknowledge the challenges – FIFO can be tough, and that’s okay
- Build healthy habits – Exercise, sleep, nutrition, and connection
- Stay connected – With family, mates, and support services
- Watch for warning signs – In yourself and your mates
- Seek help early – Don’t wait until things are unbearable
- Use available resources – EAP, Mates in Mining, Lifeline
Your mental health is just as important as your physical safety. Look after yourself, look after your mates, and don’t hesitate to reach out for support.
Last updated: November 2025
If you’re struggling, please reach out. Lifeline: 13 11 14 | Mates in Mining: 1300 642 111 | Beyond Blue: 1300 22 4636