Fuel, flu shots and flat whites: How Dr Devin Deo, is surviving winter on the wards

Caffeine, care and cold mornings – one junior doctor’s survival guide. 

Winter on a paediatrics ward isn’t just cold – it’s intense. Between back-to-back night shifts, constant admissions, and managing their own wellbeing, junior doctors are stretched thin. 
 
We sat down with Dr Devin Deo, Paediatric Registrar at The Children’s Hospital at Westmead and AMA NSW Representative, to hear how he’s navigating winter pressures – and why food, mates, and permission to pause are just as important as patient care. 

Meet Dr Devin Deo 

Paediatric Registrar | Clinical Associate Lecturer, University of Newcastle | AMA NSW Rep, The Children’s Hospital at Westmead 
 
Devin’s winter started like many others – juggling a full roster and night shifts – until it didn’t. 
 
“I actually had to call in sick. I had the flu and just couldn’t finish my last night shift. I managed two out of three, but I had to listen to my body.” 
 
That moment – the need to pause – says everything about life as a junior doctor in winter. Because while doctors are trained to show up for others, showing up for themselves takes real discipline. 

Winter in paediatrics: high numbers, high pressure 

“We’re seeing a huge wave of admissions – asthma, bronchiolitis, flu. One night, we had eight kids come in over 10 hours at Liverpool. At Westmead (a much larger hospital), that number can be double.” 
 
For junior doctors, that means minimal rest, constantly shifting rosters, and bodies trying to keep up – but barely catching a breath. 

Devin’s top 5 winter survival tips 

We asked how he looks after his health, headspace and hunger during the most demanding season on the hospital calendar.

1. Flu vax, always 
   My flu lasted three days – and that’s with the vax. I can’t imagine if I hadn’t had it. It’s essential protection, not just for us, but for our patients.
2. Shift strategy 
   Shifting between days, evenings and nights is hard on the body. But once I get into a consistent rhythm – especially a few nights in a row – it gets easier to manage. The key is sleep. Hard to come by, but crucial.
3. Food and fresh air 
   Eating well helps. I try to get outside for lunch and get some sunlight. I prep when I can – but I also keep a few MuscleChefs in the fridge for when I’m tight on time. Having something nutrient-dense and ready to go makes a huge difference.
4. Mental health and mates 
   Gym is my go-to for switching off. And I make time for friends and family – junior doctors can feel isolated if we don’t work at it.
5. Permission to pause 
   Even five minutes matters. Hand your pager over to your senior, have a proper meal, take a seat. You can’t pour from an empty cup. 

Fuel from the inside 

• "Warm food and good conversation. That’s what gets me through. Oh – and coffee. Lots of coffee.”
• Whether it’s meal prep, fridge-friendly options, or just a strong flat white between rounds, staying nourished and caffeinated is part of the job.  
• “Self-care is good for you and your patients. As the saying goes, if I’m a teapot, I can only pour if I’m full.”
• Whether it’s food, sleep or a connecting with a friend, you’ve got to refill your cup before you can help someone else. 

At Credabl, we meet junior doctors like Dr Devin every day – smart, resilient, and quietly carrying a lot. While we can’t make winter lighter in the wards, we can help lighten the load where it counts. 
 
Whether it’s finances, future plans, or finding time for a chat in your break, we’re here when you need us – even if it’s between night shifts. 
 
Because looking after yourself matters – and we’ve got your back while you do it.