Freelancing and Mental Health – Tips and Advice
Being your own boss – it might sound great at the start but what happens on the off days, when you have no work, you’re on your own, running low on money and have spent the last few weeks sat by yourself?
A recent IPSE report shared that before the pandemic, 68% of UK freelancers reported good or excellent mental health. By July 2020, this dropped to 39%, with young and female freelancers suffering the most. These statistics highlight the significant impact the pandemic had on the mental wellbeing of freelancers.
Things have barely improved since then either, with the ongoing cost-of-living crisis and issues like IR35 further impacting the mental wellbeing of freelancers.
Most people who choose to go into freelancing do so because they have had enough of working in an office environment or are ready to take a leap of faith. Post-pandemic, many have sought the flexibility and independence of freelancing.
However, leaving the traditional work environment isn’t just about not having a manager. It also means losing daily human interaction, like going out for lunch with colleagues and having countless coffee breaks where you can have a quick chat while the kettle is warming.
In fact, a recent survey of freelancers in the UK found that:
- 48% of freelancers admit to finding it a lonely job
- 46% of freelancers say it is isolating
- 32% of freelancers miss office banter
- 29% of freelancer miss being part of a team
In this guide, we will look at some of the mental health challenges freelancers face and give practical tips to help maintain good mental wellbeing and a healthy work-life balance.
Importance of setting a work routine
Setting a work routine can really make a difference in your day-to-day life. As a freelancer, you have the freedom to set your own hours, but that can sometimes lead to working all the time - or not enough.
Try to decide on specific start and stop times for your workday. Include regular breaks to rest and recharge. This kind of structure can help you feel more in control and less stressed about your workload.
Create a dedicated workspace
If you can, try to create a separate space just for work. It doesn’t have to be a whole room - just a specific spot where you can focus on your work. This way, you can keep your work life and personal life a bit more separate.
When you leave your designated workspace, you mentally signal to yourself that the workday is over. It can really help you switch off and relax after a busy day.
Stay connected
Freelancing can sometimes feel isolating, so it’s important to make an effort to stay connected with others. Regularly interact with friends, family, and other freelancers. You might join some online groups or forums where you can share experiences and advice.
Attending local meetups or co-working spaces can also provide much-needed social interaction. Having a support network can make a big difference in how you feel day-to-day.
Incorporate daily exercise
Getting some exercise each day is crucial for both your physical and mental health. As a freelancer, you might not have a daily commute to get you moving, so it’s important to find other ways to stay active.
Even a quick walk around the block can help clear your mind and boost your mood. If you can, try to incorporate more exercise into your routine, whether that’s through home workouts, yoga, or even just taking the stairs more often.
Practice mindfulness
Mindfulness and meditation can be incredibly beneficial for reducing stress and improving your overall wellbeing. You don’t need to spend hours meditating - even just 10-20 minutes a day can have a significant impact.
Mindfulness practices can help you stay present and focused, making it easier to manage the stresses of freelance work.
Join a co-working space
If working from home all the time is starting to wear on you, consider joining a co-working space. These spaces can offer a change of environment and the opportunity to meet and network with other freelancers.
It can also help you separate your work life from your personal life, which is important for your mental health.
Plus, the community aspect of co-working spaces can provide much-needed social interaction.
Take regular breaks
Taking regular breaks is essential to avoid burnout and maintain productivity.
It’s easy to get caught up in your work and forget to step away, but regular breaks can help you stay refreshed and focused.
Try setting a timer to remind yourself to take a break every hour or so. Use this time to stretch, get some fresh air, or even just relax for a few minutes. It can make a big difference in how you feel throughout the day.
Get enough sleep
Making sure you get enough sleep is crucial for maintaining your mental and physical health. Proper rest helps you stay focused, energised and ready to tackle your freelance projects.
Try to establish a regular sleep routine where you go to bed and wake up at the same time each day. Avoid working late into the night and give yourself time to wind down before bed.
Be honest with clients
When communicating with your clients, it’s important to be clear about what you can handle. Don’t overpromise or take on more work than you can realistically manage.
Setting realistic expectations from the start can reduce stress and build better professional relationships.
If you find yourself overwhelmed, talk to your clients about your capacity and negotiate deadlines if necessary.
Don’t be afraid to ask for help
If you’re feeling overwhelmed, it’s okay to reach out for help.
Talk to friends, family, or even a mental health professional if you need support. There’s no shame in seeking help when you need it, and sometimes just talking things through can make a big difference.
Remember, many freelancers face similar challenges, and you’re not alone in this.
All of these tips are meant to help you avoid the mental health challenges that can come with freelancing.
However, if you’re already feeling like your mental health is suffering, it's important to seek professional advice.
Start by visiting your GP or reaching out to a registered mental health charity like Mind.
Any views or opinions expressed above are for guidance only and are expressed in generic terms. They are not intended as a substitute for readers taking appropriate professional advice relevant to individual circumstances.
Written by
Richa Patel
Digital Marketing Exec
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