13 Ways to Combat Freelance Burnout
Ah, burnout. It happens to the best of us. And as much as we might think of it as just exhaustion, there’s so much more to it.
As freelancers, it seems like every day we’re hustling. Whether you’ve got a side hustle or are part of the hustle culture, there are only so many hours in a day.
Causes of Burnout
When it comes to work, burnout can be draining … both mentally and emotionally. It comes from this feeling of always needing to be productive. And, unfortunately, it often goes hand in hand with a decrease in performance.
The causes of burnout run the gamut; however, there are some that are pretty common. For example, if a client is unclear about what it is exactly that they want, expects you to be at their beck and call and work 24/7, or is being extremely difficult.
You may feel overloaded, neglected, or not challenged enough. You may have too much work or not enough work. Or you may be feeling unsupported, unvalued, or unappreciated.
As a freelancer or solopreneur, these feelings of burnout can be amplified when you don’t have coworkers or any supervisors to turn to.
Whichever boat you may be in, being able to identify burnout is key before you can truly address it.
Signs of Freelance Burnout
Burnout may not happen overnight. It’s usually a gradual process in which it creeps up on you. Things may seem subtle at first and then get worse over time. Pay attention if you’re experiencing any of the following:
Stifled creativity
Trouble getting up for work in the morning
Problems concentrating
Unable to feel satisfied, even from significant achievements or milestones
Lack of motivation and / or enthusiasm
Dip in work quality or performance
Feeling stressed, overcommitted, overwhelmed
Lack of focus and / or inability to work on one task
Feeling anxious, having panic attacks
Withdrawing from responsibilities
Putting off new or difficult tasks
Physical symptoms: headaches, muscle tension, general malaise, indigestion and / or other stomach problems
Decreased productivity
Isolating from others
Feeling devalued, depressed; experiencing imposter syndrome
Low attunement
Feeling irritable or frustrated
Turning to food, drugs, alcohol or other vices to cope
These signs are critical and shouldn’t be ignored. If you’re experiencing some significant issues by way of productivity, mood, or physical health, contact your healthcare provider and consider making some changes in your work.
How Burnout Can Affect Your Health
Think about it: if you’re feeling burned out, it’s bound to affect you both mentally and physically. If you have any of these symptoms, it’s a good idea to switch things up and make your health a top priority.
Stress—If you’re experiencing high levels of stress, this constant state of tension can lead to anxiety and depression, amongst other serious mental health concerns.
Foul Mood—Whether it be from depression, sadness, or irritability, burnout can seriously affect your mood and, thus, affect your interactions and relationships with others.
Tiredness—When it turns into fatigue, you’ve now entered into exhaustion levels. Without adequate sleep, it can affect your ability to function well … both personally and professionally.
Sleep Deprivation—This is common, whether its difficulty falling or staying asleep. However, this disturbance can create a viscous cycle and, thus, exacerbate your burnout symptoms.
Headaches / Muscle Pain—If you’re experiencing these frequently (especially in the neck and shoulders), they could be a result of the stress caused by your burnout.
Stomach Problems—Your digestive system can also be affected due to stress and anxiety. This could manifest itself by way of stomachaches, indigestion, and / or changes in appetite.
Weakened Immune System—If you’re experiencing ongoing stress from freelance burnout, it can weaken your immune system, setting you up for getting sick … and more often.
Heart Disease / High Blood Pressure—Beware, stress from being burnt out at work can manifest itself physically and put you at higher risk of heart-related issues.
Ways to Combat Burnout
If you’ve got burnout from freelancing, it’s essential to be proactive in order to manage it and improve things. Start small with these ideas and build up from there:
Have Good Work-Life Balance
Set office hours … and stick to them. Don’t work after hours such as in the evenings, over weekends, during holidays or while on vacation. Take short, regular breaks to help fend off fatigue.Focus on What You Can Control
Work on your mindset, practice meditation, find support from loved ones or a mental health professional. Exercise, eat a healthy diet, practice mindful breathing, and temper negative vices like smoking and alcohol.Seek Out Connections
Fellow freelance friends, accountability partners, a business coach, online buddies (such as those in the Freelance Rockstars group!), and more can all be part of your support system.Set Clear Boundaries
Put limits in place for working hours, meeting availability, response times, and deadlines. Communicate these clearly with clients, subcontractors and vendors.Only Take the Work You Want
If you’re in a position to pass up work that doesn’t align with your business or goals, then do. Politely turn it down while offering a referral (such as someone in The Freelance Exchange) so you’re still regarded as a problem-solver.Charge Extra for Rush Jobs
If a client requests to be moved to the front of the queue, wants a job done same day / overnight / over a weekend / or over a holiday, charge them extra! This industry-standard practice can command anywhere from 1.5 – 2X the original amount simply because a client is asking for special treatment and / or imposing on your personal time.Minimize Distractions
Be intentional about controlling any possible distractions that may get in your way. Turn off notifications, set your phone to silent, close your door, log out of social media, turn off the TV, schedule personal chores for after work … the list goes on and on. Be protective of your work hours with family, friends, and clients.Use Time-Blocking on Your Calendar
This time-management method allows you to divide your day into blocks of time that are dedicated to a specific task or group of tasks.Manage Your Email
Set specific times to check your email, use filters and folders, unsubscribe when and where possible, delete, delegate and do. If it’s a task that’ll take less than two minutes, you’re better off just doing it when you first see it.Outsource Roles and Responsibilities
To build a sustainable business without the overwhelm, consider outsourcing tasks to others, whether you don’t want to do those items or aren’t skilled enough to do so. Consider a VA, bookkeeper, social media manager, editor, designer, or the like. And automate what you can.Take Care of Your Mental and Physical Health
Get outside, engage in physical activities, practice self-care, and/or get the help of a medical professional. At the end of the day, your health is more important than your clients and work.Prioritize Sleep and Rest
If your body needs 8 hours of sleep, allow for 8 hours of sleep. Being mindful of what your body and brain need—and giving them what they need—can help you better recover from burnout.Embrace Failure and Learn from Your Mistakes
Everybody fails at some point. It’s how you deal with it that matters. You can fail or make a mistake with grace. You can navigate with resilience and optimism. And you can walk away wiser and stronger for it.
As freelancers, contractors and consultants, we are all susceptible to burnout from work. The key is to not only overcome it yet also prevent it in the future.
First, we must recognize the signs, then undo the damage by managing our symptoms and stress, and lastly, build up our resilience by taking care of our physical and mental health.
Keep an open mind as you peruse your options. And if, at the end of the day, you realize you’re unable to get it under control on your own, reach out for help.
With the right support, you can combat burnout, find renewed energy and enthusiasm, and get on with your freelance life.
