Chef Mental Health: 21 Small Actions to Manage Anxiety
Kitchen life is intense. Pressure’s high, the pace is relentless, and chef mental health can take a hit. Anxiety doesn’t just appear on the pass – it can creep in before prep, strike mid-service, or linger after a late shift.
This guide is built for time-poor chefs. Every technique is short, practical, and tailored to where you are – on the line, on break, or at home. Some actions work best when chef anxiety spikes in service, others are perfect for winding down after work.
This isn’t therapy or wellness trends – just 21 science-backed actions that fit a chef’s routine. Pick 3–5 to start with, and build from there.
Stress is part of the job, but anxiety doesn’t have to be.
Chef mental health tips for during service (1–7)
Quick resets you can use without leaving the line.
4-7-8 breath reset – Inhale 4, hold 7, exhale 8. Calms panic fast.
Label the feeling out loud – Saying “I’m anxious” = even under your breath re-engages logic.
5-4-3-2-1 sensory reset – Notice 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.
Splash cold water – Activates the body’s dive reflex and resets stress.
Stretch tension away – Release shoulders, neck, and jaw in 5 seconds.
Box breathing with visuals – In 4, hold 4, out 4, hold 4 — imagine a square.
Draw the calm symbol – Trace ∞ on your palm (leg or wherever suits) with a finger to slow panic unnoticed.
Chef mental health tips for mid-shift breaks (8–14)
When you get 2–10 minutes to pause away from the stove.
Two-minute nature stare – Look at something from nature – anything – a tree, cloud, or plant. Cortisol drops in minutes.
Three-minute mindful walk – Focus only on steps, breath, and air.
Two-minute sound bath – Plug in your ear pods and listen. Rain, waves, birdsong – will all help to shift you away from stress mode.
Tense and release – Contract muscle groups for 5 seconds, then relax.
Use the 90-second rule – Anxiety peaks chemically for 90s unless fed by thought. Let it come and pass (without overthinking it).
Say “I’m having the thought that…” – Creates distance from spirals.
Talk in third person – “Alex feels stressed” instead of “I’m stressed” for logic over emotion.
Chef mental health tips before and after work (15–21)
Habits that build resilience and stop chef anxiety from carrying over into your life.
Schedule worry time – 15 minutes after service to let anxious thoughts run.
Write three specific gratitudes – “The first cup of coffee after prep” works better than vague thanks.
Use scent to ground – Keep lavender, pine, or citrus nearby. One sniff resets mood.
Create no-phone zones – Avoid doomscrolling in the morning, at meals, and before bed.
10/10/10 mindset shift – Ask if it matters in 10 mins, 10 weeks, or 10 years.
Set a worry timer – Overthinking? Give it 10 minutes, then stop and move.
Get morning sunlight – 10 minutes on skin balances cortisol and improves sleep.
Final thought
You don’t need all 21 techniques. Start with three that feel realistic for your day. Try them for two weeks and see what changes – then layer in more.
Anxiety will always exist in kitchen life, but it doesn’t have to run the show. Whether you’re mid-shift, winding down after work, or heading into a new day, these small actions give you a toolkit to manage chef anxiety and protect your chef mental health.
