Working in a kitchen can be incredibly rewarding, but let’s be honest—it’s also one of the most demanding jobs out there. Long hours, high temperatures, and constant pressure can take a toll on your body and mind. That’s why I’ve learned that taking time to relax before and after work isn’t just a luxury—it’s essential for staying healthy, focused, and passionate about what we do.
Here are some practical tips that have helped me unwind and recharge:
Before Work: Setting the Right Tone
- Start with Meditation or Deep Breathing
Even just 5-10 minutes of meditation or deep breathing exercises can help clear your mind and reduce anxiety. I like to sit quietly, focus on my breath, and set positive intentions for the day ahead. It helps me walk into the kitchen with a calm, focused mindset. - Do Some Light Stretching
Our bodies go through a lot during a shift—standing for hours, repetitive motions, lifting heavy pots. A quick stretching routine before work helps warm up your muscles and prevents injuries. Focus on your back, shoulders, legs, and wrists. - Listen to Your Favorite Music
Music has an incredible ability to shift your mood. Whether it’s energizing beats or calming melodies, create a playlist that gets you in the right headspace. I always listen to something uplifting on my way to work—it makes a huge difference. - Eat a Nutritious Meal
It sounds simple, but many of us skip meals before work. Fuel your body properly with something balanced and energizing. A good meal gives you the stamina to power through even the busiest services.
After Work: Decompressing and Recovering
- Practice Breathing Exercises
After a hectic shift, your adrenaline is still pumping. Taking a few minutes to do deep breathing exercises helps signal to your body that it’s time to relax. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, and exhale for 8. - Take a Warm Shower or Bath
There’s nothing quite like a warm shower to wash away the stress (and the smell) of the kitchen. It helps relax tense muscles and gives you a moment to mentally transition from work mode to rest mode. - Journal Your Thoughts
Writing down your thoughts, experiences, or even frustrations can be incredibly therapeutic. I keep a simple journal where I jot down highlights from my day or things I’m grateful for. It helps me process emotions and end the day on a positive note. - Connect with Friends or Family
Don’t underestimate the power of human connection. Whether it’s a phone call, a video chat, or spending quality time with loved ones, connecting with people who care about you helps you feel grounded and supported.
Final Thoughts
As chefs, we pour so much energy into creating amazing experiences for others. But we can’t forget to take care of ourselves too. These simple practices have made a world of difference in my physical and mental well-being. Try incorporating a few of them into your routine and see what works best for you.
Remember: taking care of yourself isn’t selfish—it’s what allows you to keep doing what you love at your best. Stay strong, stay balanced, and keep cooking with passion!
