The Freelancer's Emotional SOS Kit

Tools and techniques to help you when you're feeling down

Welcome to your freelancer’s emotional SOS kit. It’s your break-glass-in-case-of-emergency supply of resources for moments when your resilience is waning or you’re struggling to get anything done. Use it whenever you feel unmotivated, overwhelmed or anxious. Print this post out and reach for it any time you need it 💫

📋 Self-care checklist

When you’re feeling low, it’s really important to make sure your basic needs are taken care of first. If you’re feeling out of sorts, ask yourself:

• Have I drunk enough water today?

• Did I get enough sleep last night?

• Have I eaten three square meals today (plus delicious snacks!)?

• Did I shower and brush my teeth today?

• Have I gently moved my body?

• Have I taken enough screen breaks today?

• Have I asked for help?

❤️ Coping skills and resources

If your basic needs are met but you’re still struggling, it might be time to lean on some coping skills. These are techniques you can use when you need a helping hand:

• Journaling: Writing out what’s in your head is a great way to help process difficult thoughts and feelings. You can journal regularly or only when you feel like you need it, whatever works for you

• Feelings wheel: Sometimes when you’re feeling overwhelmed or anxious it’s actually because you can’t pinpoint exactly how you’re feeling. Using a feelings wheel can help you identify exactly what it is you’re feeling

• Gratitude practice: Expressing what you’re grateful for can have a life-changing impact on your wellbeing. A gratitude practice is as simple as writing down (or even just calling to mind) one thing you’re grateful for each day

• Breathing techniques: When you’re stressed out, it’s really easy to make it a whole lot worse by not breathing properly. Here’s a super-easy breathing technique that will help calm your mind: Place the index finger of one hand on the outside of the pinky finger on your other hand. As you breathe in, trace up to the tip of your pinky, and as you breathe out, trace down the inside of your pinky. On your next inhale, trace up the outside of your ring finger, and on the exhale, trace down the inside of your ring finger. Inhale and trace up the outside of your middle finger; exhale and trace down the inside of your middle finger. Keep going until you’ve traced all the fingers on your hand. Reverse the process.

• Worry tree: Can’t stop ruminating or worrying about lots of different things? Try using a worry tree to problem-solve the issue in a healthy and mindful way

✏️ Add your own coping skills here

🆘 Tools and supplies

There are things you probably already have in your house that you can use when you’re feeling stressed, anxious or overwhelmed.

• Music: Make an emotional SOS playlist for when you need a pick-me-up

• Meditation apps: You can download apps like Calm and Headspace and use the guided meditations for a host of different stresses

• Food: Have some super-easy recipes noted down that you can turn to when you need them. Keep your cupboard stocked with healthy snacks

• Headphones: When you’re stressed, your senses can easily get overwhelmed. Noise-cancelling headphones or simple earplugs will block out the noise

• Notebook: To journal in, of course

✏️ Add your own tools here

🤕 Emotional plasters

Emotional plasters (or bandaids) are quick fixes that you know will make you feel better when you’re down. They’re personal to you but often when you’re feeling down it’s easy to forget what’s going to make you feel better. Use the suggestions below or make your own list in the box:

• A walk around your local park

• Making a plan to see (either IRL or virtually) a friend

• Taking a hot bath

• Reading a chapter of a good book

• Cuddling your pet

• Tea and biscuits

✏️ Add your own emotional plasters here

☎️ Not-quite-emergency contact numbers

Have some go-to people you can call when you’re feeling under pressure. Fill out their names and numbers below.

• Work friend:

• Family:

• Mentor: