5 Wellbeing Tactics Every Hospitality Temp Should Actually Use

Summary:
If you’re temping in hospitality – whether it’s for a few weeks or a whole season – your performance depends on one thing: how well you look after yourself. Here are five tactics to keep your energy up, your stress down, and your reputation strong.

Let’s be honest: temping in hospitality can be relentless. New team. New site. No time to find your bearings before you're straight into service. One day it’s a canapé reception in Mayfair, the next you’re neck-deep in a conference coffee service in Docklands. You’re expected to be on it, always – even when the only break you’ve had is waiting for a delayed DLR.

And that’s exactly why wellbeing isn’t just a nice-to-have for hospitality temps – it’s survival.

You can’t perform at your best if you’re running on coffee, four hours sleep, and guesswork. The great temps – the ones who get asked back – know this. They look after themselves because it shows in how they show up.

Here are five tactics that actually make a difference.

1. Rest is the game-changer (and it’s not negotiable)

We’re not talking about spa days. We’re talking about sleep.

It doesn’t matter how sharp your black trousers are – if you’ve had three hours sleep, it’ll show. In your patience. In your decisions. In how fast you move and how much you can take in.

Be honest – when was your last decent night’s sleep between back-to-back shifts? Getting enough rest is the baseline for everything else. You can’t pour champagne from an empty cup, right?

2. Food is fuel – not an afterthought

If your plan is to “grab something when I get there,” chances are you’ll end up relying on leftover pastries or staff crisps. That’s not going to get you through a 10-hour wedding.

Try this instead:
Before your shift, have a proper meal – something with protein, carbs, and colour. Pack a few energy boosters you can stash in your bag:

• Banana

• Boiled eggs

• Mixed nuts or pumpkin seeds

• Protein bar

• Rice cakes or oatcakes

And no, Haribo doesn’t count.

3. Hydrate like it’s your job

You’re on your feet. You’re sweating. You’re moving fast in stuffy uniforms. You will dehydrate – and you’ll feel it before the shift is over.

Water is your best mate here. If it’s boring, liven it up: lemon, mint, cucumber – whatever keeps you sipping. Don’t rely on coffee alone. Yes, you can have it. But balance it out.

Pro tip: Bring a reusable bottle and keep it where you can reach it. Hidden in a locker = useless.

4. Don’t make travel stress your first challenge of the day

Running into a venue late, flustered, and unzipped is not the vibe.

Build in buffer time. Transport delays are standard in most cities – expect them. Know how long it takes to get from the station to the site, especially in massive venues like hotels, stadiums or conference centres.

Also – factor in changing time. You should be walking into briefing looking sharp and ready, not breathless with your tie half done.

5. Clarity kills stress: know what’s expected

There’s nothing more stressful than winging it because you didn’t get a proper brief. Ask for it. Every client works differently – so don’t assume.

If in doubt:

• Who’s in charge?

• What’s my section or task?

• Are there any service quirks I should know about?

• Uniform expectations? Shift length?

• Where’s the water station?

And if you’re leading a team, clarity is even more crucial. Set the tone, show you’ve got your act together, and your team will follow suit.

Why this stuff really matters

The best temps don’t just turn up – they show up. Wellbeing is part of your toolkit. It affects your energy, your mood, your attention to detail. And when those things slip? So does your chance of getting rebooked.

Looking after yourself isn’t just about you – it’s about setting a standard. When the people around you see you eating well, staying calm, and staying sharp, it raises the bar. Literally.

Final word

Hospitality is full-on. Temping makes it even more so. But when you’ve got your wellbeing handled, you show up like a pro – and clients notice. You don’t just survive the shift – you own it.

Be the one who looks after themselves and performs like a machine because of it, not in spite of it.

Want more temp survival tips?
🎧 Catch Talking Hospitality on Spotify, Apple or wherever you get your podcasts.
📩 Join the newsletter at talkinghospitality.com