Finding yourself working around the clock? Checking work messages on your phone when you’re supposed to be watching Netflix with your other half? Struggling to sleep because you’re wired from a late-night discovery call?
Let me guess: none of these scenarios are likely the ones you were picturing when you decided to go self-employed. But when you’re entirely in charge of the success of your business, it’s easy to go all-in on it at the expense of your physical and mental health.
If that sounds familiar, you might be struggling with freelance burnout.
This guide is here to help. We’ll share the warning signs of burnout and how you can identify it, with practical tips on how to recover from creative burnout at any stage in your freelance career—before it becomes an even bigger problem.
We’ll cover:
What is freelancer burnout?
Freelancer burnout is chronic work-related stress caused by prolonged stress and overwork, often from juggling too many clients or lacking boundaries. Signs include constant fatigue, lack of motivation, missed deadlines, and feeling disconnected from your work.
Left unaddressed, self-employment burnout can lead to lost income, damaged client relationships, and long-term health issues. AKA, the opposite of what most of us set out for on our freelance journey.
Let’s dive deeper into why freelancers and self-employed are particularly at risk of burnout.
- Long hours: Many freelancers actually end up working longer hours than the typical 9 to 5, with the average freelancer putting in 40 hours per week. And there are some freelancers out there working far more than the average.
- Excessive screen time: Most freelancers work remotely, using a combination of synchronous communication (real-time messaging or video calls) and asynchronous communication tools (including out-of-sync email messages or watching Loom videos). What do these have in common? Screentime.
- Always-on client communication: Real-time communications with people in different time zones can lead to round-the-clock work, especially when multiple clients are vying for your attention.
- Not taking vacation: With no paid leave, self-employed folks can find it tough to schedule restorative vacation time. As much as 10% of freelancers didn’t take any leave last year, and 78% admitted to working while on holiday.
Samantha Anderl, co-founder of Harlow, describes how client communications have worn her down in the past: “We were working with teams in Australia and San Francisco and the UK and the Philippines, teams from all over the place. So, we started to really struggle with boundaries in our work life. We were having meetings from 7 a.m. to 7 p.m.–it was just wild.”
Symptoms of burnout as a freelancer
Without clear boundaries between work and rest, or the structure of a traditional job, it’s easy to slip into a cycle of overworking and emotional exhaustion. Recognizing the symptoms of burnout early is key to preventing long-term damage to your health, business, and creativity.
Here are some common signs of self-employed burnout to watch out for:
- Chronic fatigue: feeling drained, even after a full night’s sleep
- Lack of motivation: struggling to start or finish tasks you used to enjoy
- Irritability: snapping at small things or feeling emotionally overwhelmed
- Physical symptoms: headaches, muscle tension, or sleep issues
- Neglecting self-care: skipping meals, exercise, or social connection
- Increased procrastination: avoiding client work, emails, or important tasks
- Feeling resentful: toward clients, projects, or even your business as a whole
- Missing deadlines or delivering work below your usual standard
How to avoid burnout as a freelancer
Freelancers can get trapped in feast and famine cycles, flipping from not having enough work to pay the bills to feeling overloaded with projects. Both ends of the spectrum are equally stressful, but these freelance tips will keep things manageable and burnout at bay.
- Choose your clients carefully
- Set expectations and boundaries
- Manage your time
- Prioritize vacations and time off
- Delegate to free up time
- Revisit your freelance rates
- Scale without taking on more client work
- Get help from a therapist
1. Choose your freelance clients carefully
Self-employed burnout is preventative. Learn how to avoid working for the type of clients who are wearing you down.
Andrea Wildt, co-founder of Harlow, talks about her experience running a freelance business: “It wasn’t only the volume of clients that caused burnout, but it was sometimes the type of client. Where you have that client that doesn’t respect boundaries, that wants you to jump on a call at 5 pm. And so there was a lot of deep soul searching around what clients are actually good for us. That was part of the process of managing overall burnout in our business.”
Use this quick checklist to identify which clients you should be excited to work with:
✅ Plenty of resources, including style guides and content briefs
✅ Willing to pay within Net 30 (max)
✅ No push-back on pricing
✅ Defined onboarding process to get to know the brand and products/services
✅ Reasonable deadlines
✅ Defers to your expertise
These red flags that should have you thinking twice:
❌ Issues with former freelancers
❌ Won’t sign your contract
❌ No single point of contact
❌ Insists on regular check-in calls
❌ Tries to negotiate your rate
❌ Expects unlimited revisions
❌ Demands fast turnarounds
2. Set expectations and boundaries with your clients
The lines between being a freelancer and a salaried employee can blur, especially if you’ve worked with a client for a while.
But without boundaries, it’s easy to feel like an extension of the client’s business. The problem with this is you’re not getting the benefits of being a salaried employee like pension contributions, paid time off, or health insurance.
One of the best things you can do during freelance burnout recovery is learn how to say no. For example:
- Scope creep. When clients try to extend your project beyond your original agreement. If you’re happy to do the work, renegotiate the price.
- Calls at antisocial hours. Define clear boundaries about when you are and aren’t available to respond to a message or take a call.
- Tight turnarounds. If a client values you and values your content, they’ll wait for you to produce the work.
- Work you’re not jazzed about. It is ok to turn work down if it doesn’t pay well, isn’t in your niche, doesn’t expand your skill set, or doesn’t offer a byline.
What if you have a demanding client who expects you to join their Slack channel, use a company email address, or attend late-night calls with their marketing team?
Set expectations from the offset using a template like this 👇
Hi [New Client Name],
I’m really excited to work with you and want to take this opportunity to outline my process for a smooth start.
I prefer to work asynchronously to maximize my time on client projects, so feel free to send a Loom video or voice note if you find it easier than typing a message. Be assured I’ll always respond to your messages within X hours/working days, and my office hours are [Monday to Thursday, 9 am to 5 pm] [time zone].
If you need to book a call with me, please use my Calendly link. I also request you send a meeting agenda so I can prepare for the things we’ll be talking about.”
3. Manage your time effectively
Time management for freelancers means choosing an appropriate schedule that suits you. Then maximize your available time to reduce unnecessary hours that can cause burnout.
My non-negotiables are:
- Strict working hours (9 a.m to 4 p.m.)
- A four-day working week
- No checking emails/social media/Slack outside of working hours
- Limits on the number of projects I can take on per month
B2B SaaS writer Lizzie Davey has a similar approach: “I’m very strict with my writing time. I’m most productive in the morning, so I always set aside 8:30-11:30 a.m. for my most important writing task of the day. I don’t answer emails until after I’ve written, and I put my phone in airplane mode so I don’t get distracted.”
Here are some bonus time management tips to combat freelance burnout:
- Pad your deadlines to give you plenty of time to deal with anything unexpected cropping up in your work or home life.
- Pinpoint your most creative work times, which will be different for every freelancer. Some of us are early birds; others are night owls. Use your creative hours to your advantage.
- Experiment with time management techniques like task batching, where you complete similar jobs (like article outlining) in one hit. Or the Pomodoro technique, where you work in intervals for 25 minutes before taking a 5-minute break.
- Use time tracking tools. You’ll figure out how long it takes you to complete a task so you can price accordingly without the risk of overworking.
📚Read more: How to Become a Self-Sustaining Solopreneur
4. Prioritize vacations and time off
Fun fact: vacations can prolong life. The results of a 40-year study found participants taking less than three weeks of annual vacation had a 37% greater chance of dying.
Ashley Cummings is an excellent example of a freelancer who prioritizes vacations. Describing her freelance working style, she says, “Machine mode is my default, but it comes at a cost: MAJOR BURNOUT.”
As a huge fan of traveling, Ashley follows a three week on, one week off rule. She says, “It re-energizes me in a way that nothing else can. I have been trying to schedule my months with 3 weeks of work and 1 week of travel/play. Disclosure: I often take work with me and work when traveling, but it works for me.”
But how can you take a vacation when it feels like your freelance business depends on you being plugged in 24/7? Some options include:
- Using a virtual assistant to “babysit” your business while you’re out
- Subcontracting to other freelancers to cover your leave
- Scaling back your client work during the month of your vacation
- Frontloading your client work to complete projects before your vacation, so your income remains unchanged
- Automating tasks, such as scheduling your newsletters, bulk loading your social media posts, and setting up zaps to respond to new client messages.
5. Delegate to free up time
It can be hard to turn down exciting opportunities as your freelance business grows. Instead of taking on a full-time employee or having to say “thanks but no thanks” to high-paying gigs, find a way to delegate areas of your self-employed business.
Outsourcing isn’t cheating; it’s a sensible solution for freelancers and can help reduce stress and burnout. That might mean hiring help for tasks like:
- Cleaning out your inbox
- Scheduling meetings
- Research or editing
- Social media management
- Accounting and bookkeeping
But without proper processes in place, subcontracting can also contribute to burnout. You’ll still be liaising with clients, briefing contractors, polishing their work, and providing detailed feedback.
Afoma Umesi shares the tips she follows to smoothly take on three times more freelance work than she can handle by herself:
- Templates for onboarding, test projects, job descriptions, and more
- Client resources, including templates, sample articles, and Loom videos
- Availability sheets to determine which subcontractors are free
- Automated article assignments using a combination of Zapier, Trello, and Slack
- Contracts including non-disclosure agreements, fee specifications, and termination notice clause
💡Important note: Some clients don’t allow freelancers to subcontract work. Check your contracts to see whether you’re allowed.
6. Set the rates you deserve
The more money you’re earning per freelance project, the fewer hours you’ll need to put in to cover your bills and expenses.
When your rates are high, you can also work with fewer clients and afford to take more time off to reduce the risk of burnout. But this can be challenging if you’re new to freelancing and are working with low-paying clients on Upwork or similar.
Remember: when you choose fixed project rates, factor in:
- Your niche expertise
- Your network of industry contacts
- In-depth research skills
- Expensive subscriptions you can tap into (tools, magazines, research sites, etc.)
- The value your work provides (which can stretch into the tens of thousands of dollars and beyond—so claim your share!)
7. Scale without taking on more client work
If client work is burning you out but you still want to grow your business, find other ways to scale and earn money without accepting more work.
One option is to start an affiliate site based on your expertise or a niche area you’re interested in. I did this myself back in 2019 with a blog that talked about my dog’s breed. With less than 25 articles, the site now generates 6,500 monthly organic visitors and $300+ per month in passive income.
Other ideas include:
- Selling digital products.
- Being a podcast guest or speaking at conferences. If you enjoy public speaking, this can help to elevate your personal brand
- Offering coaching. Passing on your knowledge to beginners in 1:1 or group coaching sessions can be lucrative and rewarding
These projects still require your time and input, but they can be a welcome break from your regular work and spark a little creativity.
8. Seek help from a therapist
The trick with burnout is to try and catch it before it hits, as the healing process can take a while.
But if burnout is already deeply rooted, Annie McDonnell explains her approach to physical and mental restoration: “Recovery time from burnout varies depending on individual circumstances. It took time to burn out and develop chronic conditions, and it takes time to rebuild your energy, make changes to your lifestyle, and bring better balance to your physical and emotional health.
“When you’re burned out, it’s easy to feel overwhelmed, so start small and allow yourself to go slow,” Annie says. “Rather than stress out about trying to make all the healthy lifestyle changes immediately, be gentle with yourself and prioritize rest.”
Speaking to a healthcare professional can help you identify any toxic patterns in your freelance career that could potentially lead to more burnout. They’ll also suggest self-care practices such as breathing exercises to calm and nourish your energy.
Don’t let burnout take over your freelance career
If work is getting you down, or you’re having trouble focusing on life outside of work, it’s time to hit pause. Take a step back and take a deep and honest look at where you can achieve a better work-life balance.
The past five years have been exceptionally heavy, with crisis after crisis. Don’t forget why you’re self-employed in the first place: to live an amazing life.
Freelancer burnout FAQs
What are some warning signs that a freelancer is burning out?
Physical burnout symptoms include fatigue, sleep disturbances, tension headaches, and digestive disorders. Mental health symptoms include anxiety, depression, brain fog, and the inability to “switch off” from work.
How can freelancers recover from burnout?
Look at your client management to examine if your clients are a source of stress. Resolve this by setting explicit boundaries, improving client processes, or replacing clients with better ones. Make sure you include time for relaxation, exercise, and mental nourishment in your personal life. And don’t blur the lines between work and home.
What are the symptoms of self employed burnout?
- Constant exhaustion
- Brain fog
- Lack of motivation
- Feeling “trapped” in your job
- Resentment towards clients
- Withdrawing from life
- Feeling irritated or discouraged
Why is freelancing stressful?
Freelancing can be stressful because you’re juggling multiple roles—worker, marketer, accountant—without the stability or support a traditional job provides. Unpredictable income, client demands, and the pressure to constantly find work can create ongoing mental and emotional strain that leads to burnout.
What are the signs of burnout?
Common signs of burnout include:
- Constant fatigue
- Feeling overwhelmed
- Withdrawing from social situations
- Resenting your work
- Difficulty concentrating
- Increased anxiety
- Loss of motivation
- Changes in your appetite or sleeping patterns
How long does it take to recover from a burnout?
Recovery from burnout can take a few weeks to several months, depending on how severe it is and how quickly you address the root causes. Mild burnout might ease with rest, better boundaries, and reduced workload, while deeper burnout often requires a longer period of recovery, including lifestyle changes and possibly professional support.
How to deal with burnout self-employed?
- Take a break from work
- Reshuffle your schedule
- Prioritize your mental health
- Set clear boundaries with clients
- Outsource or delegate where possible
- Lean on your community
- Prioritize vacation
- Get help from a therapist
