Mental health is a priority in all Danish companies. If you work for a large organization, you can often receive support to improve your mental health through a range of workplace wellness programs or through health insurance provided by your employer. Larger organizations also frequently hold health days, health weeks, and health events, which can also provide inspiration for improving one’s mental health. But what do you do if you’re self-employed or work in a smaller organization?

Here are 5 tips for improving your mental health if you work as a freelancer or in a small organization.

Overview

As a self-employed person, it’s important to maintain a clear overview of your business. Without that overview, you can quickly lose focus. People experiencing symptoms of stress often describe feeling like they’ve lost track of things. Creating an overview can therefore be seen as a self-help strategy to reduce stress. If you need to get a handle on your work, there are various CRM systems that can help you coordinate and keep track of what’s necessary. If, as a self-employed person, you need to get a handle on your life, you can use tools like Sofia Mannings’ Wheel of Life or get a family calendar. You can fill in the calendar with the time-consuming tasks in your life. These might include, for example, Work, Friends, Me-time, Kids, Relationship, Hobbies, and Family Time.

Work-life balance

As a self-employed person, it is essential to maintain a good work-life balance. Many self-employed individuals find it difficult to set boundaries regarding how much of their time should be devoted to their business. Countless studies have examined the relationship between productivity and weekly working hours. There seems to be broad agreement that 35–40 hours is the number of hours that yields the highest productivity. Furthermore, productivity drops drastically with a continuous workweek of 55 hours or more. Make sure to find a healthy balance in your life that ensures better mental health. This has the greatest impact in the long run.

Meditation and mindfulness

Active breaks are a shortcut to better mental health. If you’re self-employed, active breaks that include meditation and mindfulness can be a great way to improve your mental health. There are countless options for meditation and mindfulness available online. So take some time to find a practice that suits your personality.

Exercise

Exercise is important for both physical and mental health. A Japanese study has shown that exercising for 10 minutes three times a week has a positive effect on our mental health. Furthermore, a Swedish study has shown that aerobic conditioning at an intensity of 60–85% of VO2 max can reduce the risk of stress. However, it is important for self-employed individuals to ensure they balance their exercise with their work responsibilities. For example, engaging in high-intensity exercise during stressful periods can be a risk factor.

Coaching

People are social creatures, which is why we need others to help us navigate life. As a self-employed person, you also need someone to bounce ideas off of regarding the challenges you and your business face. There are both paid and free networks where self-employed individuals and business leaders can exchange ideas and insights. Additionally, you can hire a business coach. For smaller-scale discussions, you can rely on your own network of family and friends. Discussing these matters helps reduce anxiety related to decision-making and improves mental health.