Your wellbeing action plan

Manage low mood and anxiety

	Practice regular exercise  Exercise can be very effective to release built-up tension and calm the body again. Practise regular exercise like running, swimming and yoga to manage anxiety, release stress and relax.
	Practice mindfulness  Practice mindfulness to focus on the present moment to boost your self-awareness, feel better and enjoy the world around you.
	Treat yourself  Treat yourself as you would treat a friend to improve your self-esteem and confidence. Pay attention to your self-talk and challenge it by finding healthier perspectives. Change unhealthy self-talk like ​‘you will never get a job’ into healthy thoughts after a difficult interview or set back to ​‘you are skilled, you will get the next job’.
	How we can support you  If you work behind the scenes, we are here to support you. From financial support to a listening ear through our 24-hour Support Line, we provide a range of services, tools and resources to support your wellbeing.

Here are 2 resources that might be helpful:

Build your support network

Focus on what gives you meaning and purpose  Look for ways to connect with your partner, friends, family and other people in the industry (eg other freelancers). Explore creativity-fostering hobbies or interests that you can pursue. Maybe you can also find volunteering opportunities around you too.

Here are 3 resources that might be helpful:

Learn to manage difficult conversations and set boundaries

	How we can support you  If you work behind the scenes, we are here to support you. From financial support to a listening ear through our 24-hour Support Line, we provide a range of services, tools and resources to support your wellbeing.
	Get to know yourself  This means being aware of your innermost thoughts, beliefs, feelings and experiences. Journaling or speaking to a trusted person could help you identify when your boundaries are being crossed.
	Share the ways you prefer to work  If it feels appropriate it might be useful to share the ways you prefer to work with your employer at the beginning of a project. This can cover things like ​‘I have to be offline at 5pm’ or ​‘I like to receive feedback at the end of a project’. Leaper’s Manual of Me is a great online tool that can help you prepare.
	Plan your conversation in advance  It can be useful to prepare a script with a list of points you’d like to cover. Make sure you stick to the facts and keep a record of any points agreed with your employer.
	Behave consistently  Remember that your behaviour should remain consistent with the boundaries that you are setting.

Here are 3 resources that might be helpful:

Manage financial worries

Confront your worries  To prevent financial worries from affecting your wellbeing, ringfence time to go through your worries, challenge them, and ask yourself what action needs to be taken. You can briefly write down your worries on a piece of paper during the day and come back to it during your worry time. Mindfulness exercises may prevent worries from taking over your life and may give you a certain amount of control over what you think.

Here are 4 resources that might be helpful: