How to manage long shifts during the festive season: 8 strategies for staying energised, healthy and safe

The festive season is one of the busiest times of the year for South African businesses. From bustling retail stores and packed restaurants to nonstop logistics and manufacturing operations. Companies across industries increase staffing levels to meet growing customer demand.

To keep up, many organisations rely on temporary employment services like MASA Outsourcing to bring in additional skilled workers. These seasonal and temporary employees play a vital role in helping businesses maintain service levels and productivity but they also face unique challenges.

Longer working hours, back-to-back shifts and fluctuating schedules can be physically and mentally demanding. Whether you’re working as a warehouse assistant, cashier, driver or hospitality staff member, understanding what to expect and how to prepare can make a major difference in your well-being and performance during this period.

Why peak season shifts can be challenging

Peak season shifts are often longer and more intense than regular shifts. Employees may work extended hours, including weekends and holidays. While this can mean higher earnings, it also increases the risk of fatigue, dehydration and burnout.

Common challenges include:

• Physical exhaustion from extended hours or repetitive tasks.
• Disrupted sleep due to irregular shift times.
• Poor hydration and nutrition during busy days.
• Reduced concentration or alertness, increasing the risk of accidents.

The good news? With the right approach and daily habits, you can handle long shifts effectively and maintain your energy and motivation all season long.

8 Strategies to handle long shifts during the festive peak

1. Prepare your mindset before the rush begins

Success during peak season starts with mental preparation. Long hours can be tough, but going in with the right mindset makes it easier to stay positive and focused.

• Remind yourself that peak season is temporary, it will pass.
• Set personal goals (like saving for a specific purpose) to stay motivated.
• Keep a positive outlook, even on demanding days.
• Communicate openly with supervisors if you start feeling overwhelmed.

When you begin the season with clarity and purpose, you’ll find it easier to push through the challenges that come your way.

2. Prioritise rest and recovery

Sleep is your body’s number one recovery tool. Without it, your performance, focus and safety all suffer.

• Aim for 7–8 hours of sleep per day, even if you need to break it into segments.
• Keep a consistent sleep schedule, even on off days.
• Create a dark, quiet and cool environment for better rest.
• Avoid caffeine and heavy meals before bedtime.

If your shift schedule changes frequently, short 20–30 minute naps can boost alertness and reduce fatigue.

3. Stay hydrated throughout your shift

Hydration directly impacts your energy levels and mental clarity. During long or physically active shifts, dehydration can sneak up quickly, especially in warm environments.

• Drink small amounts of water regularly.
• Keep a reusable water bottle within reach.
• Limit caffeinated or sugary drinks as they increase dehydration.
• Eat hydrating foods like fruit, cucumbers or soup.

4. Eat for energy, not just convenience

When you’re busy, it’s tempting to skip meals or grab whatever’s available. But your food choices have a big impact on how you feel throughout the day.

• Choose balanced meals that include lean proteins, whole grains and vegetables.
• Avoid heavy or greasy foods that can make you sluggish.
• Pack healthy snacks like nuts, fruit or yogurt are great on-the-go options.
• Eat smaller, more frequent meals to maintain stable energy levels.

Planning your meals in advance can help you avoid poor food choices during long shifts.

5. Take short, regular breaks

Even short breaks help prevent fatigue and maintain focus. Try to take a few minutes every couple of hours to stretch, hydrate or simply breathe.

• Stretch your arms, shoulders and back to relieve tension.
• Avoid scrolling on your phone during every break, sometimes, rest means mental quiet too.

These micro-breaks refresh your mind and reduce the risk of burnout or injury.

6. Protect yourself from burnout

Burnout builds gradually when stress and fatigue go unchecked. It’s not just tiredness, it’s emotional, physical and mental exhaustion that affects performance and mood.

Watch for signs

• Constant tiredness despite resting.
• Difficulty concentrating.
• Irritability or feeling detached.
• Frequent headaches or illness.

To prevent burnout

• Set boundaries, don’t take on unnecessary overtime if you’re struggling.
• Talk to supervisors early if you’re feeling drained.
• Focus on what you can control, your hydration, food, rest and mindset.
• Use your time off for real rest, not just chores.

A little self-awareness and proactive care can go a long way toward keeping burnout at bay.

7. Support your colleagues and communicate

You’re not working alone, your team is experiencing the same challenges. Looking out for one another can make a huge difference.

• Offer support if a colleague looks fatigued or stressed.
• Communicate clearly during shift handovers to prevent errors.
• Keep morale high with teamwork and encouragement.

Teamwork not only improves safety and efficiency but also helps everyone feel valued and connected.

8. Make the most of your time off

Rest days are there for a reason, to recover and recharge. How you spend your time off will determine how well you perform during your next shift.

• Sleep in if you need to, but avoid over-sleeping that disrupts your rhythm.
• Eat nourishing meals and hydrate well.
• Do something enjoyable to lift your mood.
• Avoid alcohol or habits that interfere with rest.

Your off days should help you return to work refreshed, not drained.

Thriving, not just surviving, this festive season

Managing long shifts is about thriving through preparation, balance and support. By approaching each day with the right mindset and using simple, consistent strategies, you can protect your well-being, perform at your best and make the most of the opportunities this busy season brings.

When you take care of yourself, you not only improve your productivity but also contribute to a safer, happier and more efficient workplace for everyone around you. With MASA Outsourcing, you have a trusted staffing partner dedicated to supporting both employees and employers through the festive rush.

Ready to make this festive season your most successful one yet? Partner with the experts in temporary employment services and outsourcing solutions. Visit Measured Ability Group (MASA) to discover how we can help you or your business handle the festive peak with confidence, care and efficiency.