Tips for looking after your mental health in a contracting role

From lengthy projects, to inflexible deadlines and sky high expectations, it’s no wonder mental health often takes a backseat for those in contractor roles. However, there are a few steps you can take to help reduce stress levels and prevent burnout. 

To mark #StressAwarenessMonth, we thought we’d share some top tips on looking after your mental health when working in a contracting role.

Take regular breaks

We know you’re busy, but make sure you’re giving yourself time off during the working day to refresh your mind. This could be as simple as making a cup of tea to give your eyes a break from your screen, or going for a walk at lunch to get some blood going! Whatever it is, taking regular breaks is paramount to maintaining your wellbeing and boosting productivity. 

Book that holiday!

As a contractor, it can be difficult to take leave due to rigid project deadlines and the small issue of non-existent holiday pay. However – as I’m sure you don’t need reminding, taking time off is so important to improving your mental wellbeing and maintaining a healthy work/life balance. Not only does taking holiday alleviate stress, but almost always has a positive impact on job performance. You’ll come back feeling recharged and ready to roll up your sleeves! 

Top tip: Use the time between contracts to go on holiday and let your recruiter know when you would be available to start your next role. 

If you are employed under Mint Umbrella, you have the option to accrue holiday pay and can choose to opt out at any point. For more information, please contact our team via email at [email protected]. 

Remember, it’s okay to say no

Be strict about setting boundaries at work and make sure your colleagues and clients know exactly when your work hours are. This will limit the amount of work you do outside of your contracted hours and help you to better ‘switch off’ at the end of the day. Obviously, you’ll want to make a good impression as a non-permanent member of the organisation but sometimes saying no to that additional task that would exceed your capacity is better than people pleasing only to spiral into burnout. Be transparent about how said work would have a negative impact on your workload, and what tasks would be compromised as a result of taking it on. 

Practice self-care 

Being strict about working hours starts with you! Try to reduce the amount of time you spend working overtime by switching off your laptop, turning off your work phone and resisting the urge to reply to emails late at night. Do something you enjoy each day, whether that’s going to the gym, bingeing Netflix shows or dancing around the living room! 

Final takeaway? 

Your mental health should always come before work. If you feel like you are struggling, especially on a constant level, then something needs to budge. Try making these small changes and see how much better you feel!

If you need someone to talk to you can call the Samaritans for free on 166 123 or speak to your GP about getting help.