As a freelancer, how much attention do you pay to your health?

As freelancers we work alone.

Because we work alone, our health matters a lot. We don’t get paid sick days, and we don’t have any company health insurance.

And I’m not just talking about something like a case of the flu that keeps you away from your desk for a full week. You can plan for maybe a couple of weeks a year when you feel too unwell to work.

But how about the number of days when you do sit down to work, but are not feeling well enough to give 100%? Or even 50%?

I’m not a medical professional, so I’ll leave your general state of health to you and your doctor.

But… after working as a freelancer for over 40 years…

Sitting at your desk all day can take a toll on your health

When you spend 8 or more hours a day at your desk, everything feels fine… for a while. Years, even. And then you notice the back aches, and the wrist pain, the leg cramps, and so on.

I used to have terrible lower back pain. And yes, it impacted my productivity, and probably the quality of my work. It’s hard to do your best work when you’re in pain.

So I began to pay more attention to my work space.

First, I bought a kneeling chair, which promotes better spinal alignment by tilting the pelvis forward and maintaining the natural curve of the lower back. It made a huge difference, and I haven’t suffered from back pain for years now.

Next, I treated myself to a standing desk. I say treated, but it didn’t cost me any more than a regular desk. The benefit? I can adjust the desk’s height. I can have it at a regular height for typing, and then switch to standing height if I’m on a Zoom call, or recording a video.

The point being, I don’t spend the whole day in just one position.

Also, mindful of the dangers of a sedentary lifestyle, I began to pay more attention to my diet. I used to snack way too much, and put on some unhealthy pounds. There was nothing I could purchase to cure that habit. I just had to be more mindful, and control those snacking impulses.

Also, I balance my sitting down time with activity time. That means standing up and walking around a little every 20 to 30 minutes. (Not to the kitchen!) And it means stopping work in time to take some exercise each day.

Depending on the time of year, you’ll find me cycling, hiking, kayaking, or cross-country skiing at the end of the day. For really bad weather days, I have a rowing machine in the basement.

Just keep moving.

Which brings us to our mental health.

Again, not a medical professional. But I’ve been very aware of my own state of mental health over the decades.

Freelancing, for all its benefits, can be stressful. It can cause anxiety. It can contribute to feelings of loneliness and depression.

Being alone doesn’t help. As freelancers we can’t easily go for a coffee with work friends, or simply share work challenges with colleagues.

A few years ago, I conducted a survey about depression among freelance writers. 40% of respondents said they had experienced depression at some point.

That 40% included me. I’ve had to deal with periods of depression for decades now.

For some people, medication may be the answer, or therapy.

For me, one answer has been to keep moving… preferably outside, and preferably in nature. From my home I can cycle to a wooded park where I often see deer, foxes, wild turkeys, and chipmunks.

When I see a family of deer, I stop my bike, stand still… and can literally feel my brain being bathed in happiness hormones like serotonin.

Is this an instant or total cure for me when I feel depressed? No, but it certainly helps.

This topic deserves far more space than I can give it in a single blog post. In fact, I’m exploring the possibility of creating a new course devoted to wellness for freelancers.

Physical + mental wellness contributes to financial success.

It’s hard to do your best work, attract the highest paying clients, and come up with creative new directions for your business if you’re not feeling at your best.

Focusing on your physical and mental wellness isn’t a luxury. It’s core to your success as a freelancer.

Look after yourself!

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