Ways to look after mental health as a non-permanent worker

Research indicates that non-permanent, or contingent, workers suffer from adverse mental health for a variety of reasons, many of them due to the working patterns and job insecurity inherent to temp work.

As a contingent worker, inconsistent and irregular work can impact negatively on your mental health. However, you can help to prioritise your mental health by owning your development, establishing a sound work-life balance and adopting a growth mindset.

Step 1: Recognise that independent contractor mental health challenges are unique  

Work in general can be challenging, but it may be even harder for contingent workers, who are constantly adjusting to new employers and work environments.

Before defining a solution, try to pinpoint the cause of any mental health issues. Freelancer mental health struggles may be due to any or more of the following factors:

• Not feeling part of an organisation’s core team, leading to a sense of being ‘disposable’ or ‘replaceable’.
• A perception of receiving different treatment to permanent employees.
• Inconsistent working arrangements.
• A general lack of security due to irregular work.
• Constant change and the need to adapt quickly to new environments.
• The possibility of a lack of stimulation or challenge.
• Inadequate personal growth or career progression opportunities. 

Step 2: Define ways to look after your mental health at work as a contractor 

The below steps will help you to effectively look after your mental health in freelance work or as a temporary worker. 

Start each temporary assignment well and become part of the team  

Prepare in advance, to make a success of your assignment from day one. Treat temporary roles as if you were expecting to be working there for years:

• Take the initiative to organise introductions with your team. Reach out to find out about the role of each team member and how your role fits with theirs. You can also get to know your new colleagues on a personal level. 

• Don’t be afraid to ask questions. Asking questions will help you to be clear about your responsibilities from the outset.  

• Allow time before your start date to adjust to any new technology you’ll be using. Doing so will enable you to avoid stress from tech ‘teething problems’. 

• Strike up a good relationship with your boss. A respectful relationship with your manager is important for a temp worker as it is for a permanent employee. 

• Maintain an open line of communication with your manager. You’re likely to need to communicate with your boss a lot in those first few days of your new temp role. It’s in both of your interests for your relationship to be good.

Establish a healthy work life balance 

Keep your habits and routines outside of work as consistent and healthy as possible. Good work life balance will help prevent the ups and downs of temporary work from causing you stress, and also build your resilience against any setbacks of temp work.

• Only work your official hours and try not to check work emails outside these hours.
• Set time aside for hobbies, interests and other things you enjoy.
• Learn to say no to assignments if you feel you are working too much.

Maintaining a healthy lifestyle will also have a positive impact both mentally and physically: 

• Ensure you get enough sleep.
• Maintain a healthy balanced diet.
• Stay physically active and exercise regularly.
• Minimise your alcohol intake.
• Make plans for spending time with friends and family members. 

Keep your spirits up between each contract or freelance assignment 

There are a lot of things you can do to progress professionally even when you aren’t in a role

• Be proactive about your future by working closely with a recruiter to establish a strong pipeline of roles.
• Use your free time to update your CV with details of your latest position. You might restructure your CV, refresh your personal statement or evidence your achievements.
• Reflect on what you liked and disliked about your previous role. Consider what implications this might have for your next temp job.
• Reconnect with your broader network, including contacts from previous roles.

Above all else, see any periods of unemployment as projects themselves. These periods are not times of limbo, but times when you’ll be doing a different kind of work. 

Take responsibility for your own learning and progression 

If you feel that you aren’t growing on a personal or professional level, you can quickly become despondent. Be careful not to lose your sense of purpose and give in to self-limiting beliefs:

• By doubting yourself you might fail to see the opportunities that are right in front of you. Instill a growth mindset that is about taking responsibility for your abilities.
• Upskilling and reskilling will help to give you a feeling of greater control over your development.
• Don’t be afraid to ask for training. Take on any learning opportunities available within the company. When you’re away from work, enrol in relevant seminars and listen to industry-related podcasts.

Treat every temp role or assignment as an opportunity to learn new skills 

Embrace opportunities for growth. Don’t presume that you can’t learn a lot simply because your role is a temporary one.

• Don’t just see your current role as a source of short-term income. Try to get the maximum value from it as a learning experience.
• Keep a lookout for opportunities to take on special projects or assignments. This proactivity will help you to feel like you’re moving forward, instead of bouncing from job to job.

Talk about your feelings with people you trust 

Talking about our mental health is still a taboo subject for some. But if you are struggling to cope with day-to-day stress, it’s important to speak up. While it may seem daunting at first, opening up can be a great way to look after your mental health in freelance work. Here’s how to discuss it with your current manager:

• Ask to arrange a one-on-one meeting.
• Prepare what you’ll say in that meeting. Try to be honest about how you feel.
• Have proposed solutions ready but also be open-minded to their suggestions.
• Talking will help you feel less alone and reassure you that you have support and help from those around you.

Speak to a specialist  

You can request to speak to a clinical psychologist or psychiatrist. You may not need such services but it’s always best to consult your doctor if you have concerns.

If you’re struggling with everyday challenges, a therapist may be able to help you to process your emotions.

You should never feel embarrassed to make changes to your professional life to manage your mental health. The more aware you are of your feelings and thoughts, the sooner you can take action. Increased awareness will enable you to more easily achieve your long term professional goals as a non-permanent worker.  

Learn more about mental health in freelance work and permanent roles: 

• Podcast: How Gen Z can maintain good mental health as they build their careers
• How learning can improve your mental health
• How movement can positively impact your health and work performance