As the world continues to embrace the gig economy, more and more people are becoming freelancers or working for online agencies.
While this type of work offers flexibility and autonomy, it also comes with a unique set of challenges that can lead to burnout, stress, and anxiety.
I should know, I’ve been running my agency since 2018, and have been suffering from this for a while now.
A burnout pandemic
So, today I searched for burnout, stress, and anxiety for freelancers on Google and Reddit.
I was blown away:
Similar results for people working in agencies (particularly marketing):
That’s a total of 6,690,000 unique posts on Reddit alone (and just for these 2 searches), from people suffering from some kind of work-related stress.
If I remove “Reddit” from our search, Google shows even more results, 228 million results, in fact:
Why “hacks and tips” don’t work
If you search Google for “burnout tips” or “hacks”, the list is going to be littered with articles like these:
When you read those articles, most of them is going to feature variations of the following:
- Recognize the signs of burnout
- Find the source of your stress
- Talk to people you trust
- Prioritize, delegate, and leave work at work
- Set boundaries
- Talk to a therapist
- etc… you get the picture.
My problem with most of those tips and hacks is that they’re super generic, and not very practical.
Most people suffering from burnout don’t have the mental strength after a long workday to sit there and start scheduling and time managing and blocking their calendars.
This is typically when pacifying cravings like binge-watching Netflix and eating junk food take hold and the cycle repeats over and over.
To break the cycle we need to be able to incorporate habits and practices that act on the whole (holistic) and that are fun, make us feel good, and are sustainable.
How most burnout coaches are also wrong
To combat these problems, many people turn to burnout coaches. I did some research on this and noticed most of them offer some variation of the following:
- improving sleep
- managing workload
- practicing self-care
- stress-management techniques
- time-management strategies
- checklists, notebooks, and tools
They may recommend strategies to increase time asleep, reduce caffeine consumption, some form of meditation, activities to prepare for sleep such as taking a warm bath, reading a book, or listening to calming music, etc
Time management, checklists, to-do lists, or methods to “get things done” would probably be involved in some shape or form as well.
Another big part of most coaching packages is improving communication with clients, setting boundaries, delegation, and saying “no” to unimportant commitments.
And let’s not forget things like setting reminders to take breaks throughout the day, journaling, yoga, gratefulness, and ultimately, accountability.
While these methods can certainly be helpful and should be part of the solution, they often fail to address the root of the problem:
Our disconnection from nature.
We consider this to be our socially normal:
And this to be just for vacations:
The truth is, as human beings, we are designed and have evolved to live in harmony with nature.
We evolved in an environment where we were constantly moving, exposed to natural light, breathing fresh air, and eating nutrient-dense foods, in a parasympathetic, rest-and-digest state of constant well-being.
Does this look like how most of us are living today? No.
In our modern, constantly connected world, we spend most of our time sitting in front of screens, typing and swiping, surrounded by artificial light, breathing in polluted air, and eating processed foods.
This disconnection from nature can lead to a variety of health problems, including burnout, stress, and anxiety.
One of the most common issues me and many others have experienced is called “email apnea“:
Email apnea is “shallow breathing or holding your breath without realizing it while working or playing in front of a computer screen.
This erratic breathing pattern that we carry with us through the day, is only one of the issues with our being disconnected from nature.
It keeps us in a constant state of “fight or flight”, activating our sympathetic nervous system. This creates a constant state of chronic stress that we just can’t seem to escape from.
Unless… we go in nature.
Reconnecting with nature (and remembering we are it)
Have you ever felt like you were in a rut in front of your computer, feeling stuck on a project and like you couldn’t think clearly anymore?
Then, you decided to go for a walk around the block and suddenly the cloud disappeared, you felt an amazing sense of clarity and the solution to your blockage popped up in your mind.
So, what does this tell us? What is the solution to the burnout pandemic for freelancers and people working online like you?
Instead of relying solely on processes, tools, and checklists, we need to incorporate more nature into our life. We need a more holistic solution.
Burnout can be also caused by a wide range of other factors, including a lack of purpose, and disconnection from others. By addressing these underlying causes, we can find long-term solutions to prevent burnout from occurring in the future.
Instead of fixing the symptoms, we need to fix the root cause of the problem. we need to remember that we ARE nature, not separate from it.
This perspective can create a sense of connection and grounding, which can be essential in managing stress and preventing burnout.
By acknowledging our connection to nature and addressing the root causes of burnout, we can build a foundation of resilience and well-being that can serve us throughout our lives.
Natural lifestyle for burned-out freelancers
To reiterate, I believe that most existing burnout coaches focus on the surface, while the problems run deep down into the roots of our being.
To me this is what that holistic solution to help freelancers with burnout, stress and anxiety, looks like:
- Physical Growth:
- Movement: Our bodies are designed to move, our cells move constantly, movement is the foundation of our human expression and we must begin here, unshackling from our chair-sitting posture and becoming empowered moving beings.
- How does it help? Sitting in front of a computer for hours on end can be incredibly taxing on our bodies, leading to tension, tightness, and pain. Incorporating movement into daily routines can help release this tension, improve posture, and increase energy levels, ultimately reducing stress and anxiety.
- Movement: Our bodies are designed to move, our cells move constantly, movement is the foundation of our human expression and we must begin here, unshackling from our chair-sitting posture and becoming empowered moving beings.
- Cold therapy: Cold exposure has been shown to have numerous health benefits, including reducing inflammation, boosting the immune system, and improving mental clarity. This can be achieved through cold showers, ice baths, or simply spending time in a cold environment.
- How does it help? Exposure to cold temperatures can help reduce inflammation and boost the immune system, which can be incredibly beneficial for those experiencing burnout. Additionally, the shock of cold water or ice can also help improve mental clarity and reduce stress levels.
- Breathwork: Breathing exercises can help reduce stress, increase energy, and improve mental focus. Techniques such as Wim Hof Method, Pranayama, or Box Breathing can be incorporated into daily routines.
- How does it help? Techniques such as Wim Hof Method, Pranayama, or Box Breathing can help reduce stress and anxiety levels, as well as increase energy and improve mental focus. These practices can be especially helpful for freelancers and agency workers who may be experiencing overwhelm and burnout.
- Nutrition: Eating a diet rich in whole, organic, nutrient-dense foods can help support the overall health and well-being of our gut and microbiome.
- How does it help? The foods we eat have a direct impact on the health of our gut microbiome. The microbiome refers to the collection of microorganisms, including bacteria, that live within and on the human body. Eating a diet rich in whole, nutrient-dense foods can help support a diverse and healthy gut microbiome, and research has shown that gut health is linked to mental health and mood. A healthy gut microbiome has been shown to improve mood and cognitive function, while an imbalanced microbiome has been linked to an increased risk of depression and anxiety.
- Sleep: Getting enough quality sleep is essential for maintaining good health and preventing burnout. This means establishing a healthy sleep routine and creating a sleep-conducive environment. It’s not how many hours you sleep, it’s the quality of your sleep and the habitat you sleep in.
- How does it help? It’s during deep sleep that our body repairs and rejuvenates itself. Melatonin, a hormone that regulates sleep, is produced in response to darkness, so it’s important to create a sleep-conducive environment by reducing exposure to blue light, creating a cool and dark environment, down-regulating your nervous system, and avoiding stimulating activities before bed, as well as toxins in your environment.
- Spiritual and Social Growth:
- Nature immersion: Spending time in nature has been shown to reduce stress, improve mood, and increase overall well-being. This can include activities such as forest bathing (a form of guided meditation in nature aimed at activating all of our senses to remember that we ARE nature), taking river or sea plunges (also connects with cold exposure, stacking multiple benefits), or even just taking a 20-minute walk in a park.
- How does it help? Spending time in nature has been shown to have numerous health benefits, including reducing stress, improving mood, and increasing overall well-being. For freelancers and agency workers who spend most of their time indoors, making time for nature immersion can be incredibly rejuvenating and grounding.
- Nature immersion: Spending time in nature has been shown to reduce stress, improve mood, and increase overall well-being. This can include activities such as forest bathing (a form of guided meditation in nature aimed at activating all of our senses to remember that we ARE nature), taking river or sea plunges (also connects with cold exposure, stacking multiple benefits), or even just taking a 20-minute walk in a park.
- Holding space and Ceremony: Engaging in regular ceremonies, rituals, or traditions can help create a sense of connection, bonding with others, and purpose in our lives. This can include practices such as standing around a fire with your loved ones, or with people you align with, telling stories, or more involved practices like cacao ceremonies, ecstatic dancing, singing, etc.
- How does it help? Engaging in regular ceremonies or rituals can help create a sense of purpose and connection, which can be especially important for those experiencing burnout. These practices can also provide an opportunity for social connection, which can help combat the isolation and loneliness that can often come with freelancing or agency work.
Only once these 3 major human needs are satisfied (Physical, Spiritual, and Social) we can move on to the business-related aspects of being a freelancer or working online.
Here we can look at things like:
Productivity tools and techniques:
Explore different productivity tools and techniques to help you manage your time effectively and streamline workflows. This includes time management strategies, project management tools, and automation techniques.
Building a personal brand:
How to create a professional website and portfolio to showcase your work and attract potential clients. How to cultivate a positive and professional online presence to build your personal brand.
Client management:
Provide guidance on how to navigate difficult client situations and negotiations to maintain positive relationships. Effective communication strategies for pitching ideas and proposals to clients and winning new business.
Pricing structure:
Explore how to develop a pricing structure that is fair and competitive while still providing value for services rendered.
And possibly more…
The key point is, until the foundation is healthy, you can’t build stuff on top of it.
You can have the best productivity system in the world, but at the first stressor that is new or unexpected, everything will come tumbling down again, and again.
Until you burn out. Again, and again.
What changes are you making in your day-to-day to be more connected to nature? How do they make you feel?