Category: Mental

Headspace is an app used by over 62 million people proven to reduce stress, improve focus and happiness. Get free access to Headspace for one year thanks to ENGAGE.

Click here to Redeem this offer

Terms and Conditions:

If you are currently on contract with us, complete the form to apply for a year’s subscription to Headspace.
Annual subscription will automatically renew while you remain on contract with us or until you opt out.
Should you not activate your account within one month your invite link will expire.

As a contractor, you are constantly on the move. In amongst deadlines and projects, looking after your mental health can often take a back seat.

Here are some tips that can help you manage the challenges associated with contract work and put your health and wellbeing first.

1. Managing the irregularity of contract work

While contract work comes with great flexibility and an exciting pace of change, the irregularity of the work can also be source of stress. Particularly, when you’ve got financial and family obligations to look after. It’s difficult to achieve a balance, give each contract your very best and prepare at any time to start looking for new opportunities.

Here are some tips to help manage this:

• Have an open dialogue with your employer, and don’t be afraid to ask for a status update on your contract. Gaining clarity can help you plan ahead and minimise stress.
• Keep an eye on the market. It’s worth having a good relationship with a recruiter who specialises in contract roles, so that you’ll be top of mind for any opportunity that might arise.

2. Coping with long hours and strict deadlines

Although being a contractor gives you more flexibility and control over your hours, leaving work ‘on time’ isn’t always possible. Busy periods, tight deadlines or team expectations can lead you to feel the need to go beyond standard hours. This can start to impact your health and throw any concept of work-life balance out the window.

How do you stay afloat when you feel like you’re drowning in work?

• If working overtime becomes the norm rather than the exception, or you need more flexibility, remember you are in control of your own hours as a contractor. Have a chat with your manager or supervisor about your concerns and what you want to adjust your hours to. Assuming they’re human, they should get where you’re coming from.
• Try and minimise the number of meetings you have and block out periods in your calendar where you can work uninterrupted.
• Make sure you have the right tools to work efficiently. If not, don’t be afraid to ask.

3. Taking time out

The question of taking leave is a common struggle when it comes to short-term work, as many contractors feel as though they are not in a position to ask for a break. Plus, if you’re paid by the hour, it’s difficult to make the decision to take unpaid leave.

According to Beyond Blue, one in five Australians (21%) have taken time off work in the past 12 months because they felt stressed, anxious, depressed or mentally unhealthy.

Taking regular breaks is essential for your mental wellbeing. Here are some tips for managing time away from your screen:

• Albeit unpaid, as a contractor you are entitled to ask for leave. While it may not be possible to take a month off in the middle of a major project, you can ask your employer for some time to refresh. We’re all human and sometimes we need that break to get away from the hustle and bustle of our daily lifestyle.
• Take regular breaks during work hours. Whether it’s getting fresh air at lunchtime or moving around your workplace every hour or so, this will improve your wellbeing and help you stay focused and productive.
• Use the time between contracts to recharge your battery. Just let your consultant know when you are available for the next job and they can continue looking for your next opportunity while you’re putting your feet up.

4. Setting healthy boundaries

As a contractor, it’s natural to want to go above-and-beyond your employer’s expectations, particularly if you are hoping to pick up additional work within the organisation.

It’s not always easy to say no, especially when you are relatively new to a company and there are big expectations for what you can deliver.  However, you have a right to set work limits when the demand exceeds your capacity for what you can take on and deliver. But how can you do this without limiting your opportunities?

• Remember that it’s okay to say no. If you’re being asked to take on additional tasks, explain how this would affect the project you’re working on. For example, “if I spend my time on X that will delay our project by Y.”
• Limit the amount of work you do at home – including responding to phone calls, texts and emails. Successfully switching on and off from work will help you de-stress and sleep better.

5. Finding support

Most companies now have contractors as a major part of their overall workforce, and this trend will only continue to increase. It is currently estimated that 30% of Australian employees are contingent workers. Even though contracting is becoming more common, there is still a huge gap between the benefits offered to contract and permanent workers. Whether it be social activities, wellness programs, skills development schemes or general support, it can often feel like you’re missing out as a contract employee.

How can you gain access to support and development schemes?

• Build relationships with your colleagues offline. This gives you a chance to interact with your team and build up a support network. Plus, a temporary colleague could still be a friend for life.
• Reach out to mental health and support organisations such as Beyond Blue and R U OK?
• Talent contractors have access to our Employee Assistance Program, LifeStreet. Contact us for more information.

As a contractor, you are constantly on the move. In amongst deadlines and projects, looking after your mental health can often take a back seat.
Here are some tips that can help you manage the challenges associated with contract work and put your health and wellbeing first.

1. Managing the irregularity of contract work

While contract work comes with great flexibility and an exciting pace of change, the irregularity of the work can also be source of stress. Particularly, when you’ve got financial and family obligations to look after. It’s difficult to achieve a balance, give each contract your very best and prepare at any time to start looking for new opportunities.

Here are some tips to help manage this:

• Have an open dialogue with your employer, and don’t be afraid to ask for a status update on your contract. Gaining clarity can help you plan ahead and minimise stress.
• Keep an eye on the market. It’s worth having a good relationship with a recruiter who specialises in contract roles, so that you’ll be top of mind for any opportunity that might arise.

2. Coping with long hours and strict deadlines

Although being a contractor gives you more flexibility and control over your hours, leaving work ‘on time’ isn’t always possible. Busy periods, tight deadlines or team expectations can lead you to feel the need to go beyond standard hours. This can start to impact your health and throw any concept of work-life balance out the window.

How do you stay afloat when you feel like you’re drowning in work?

• If working overtime becomes the norm rather than the exception, or you need more flexibility, remember you are in control of your own hours as a contractor. Have a chat with your manager or supervisor about your concerns and what you want to adjust your hours to. Assuming they’re human, they should get where you’re coming from.
• Try and minimise the number of meetings you have and block out periods in your calendar where you can work uninterrupted.
• Make sure you have the right tools to work efficiently. If not, don’t be afraid to ask.

3. Taking time out

The question of taking leave is a common struggle when it comes to short-term work, as many contractors feel as though they are not in a position to ask for a break. Plus, if you’re paid by the hour, it’s difficult to make the decision to take unpaid leave.

According to Beyond Blue, one in five Australians (21%) have taken time off work in the past 12 months because they felt stressed, anxious, depressed or mentally unhealthy.

Taking regular breaks is essential for your mental wellbeing. Here are some tips for managing time away from your screen:

• Albeit unpaid, as a contractor you are entitled to ask for leave. While it may not be possible to take a month off in the middle of a major project, you can ask your employer for some time to refresh. We’re all human and sometimes we need that break to get away from the hustle and bustle of our daily lifestyle.
• Take regular breaks during work hours. Whether it’s getting fresh air at lunchtime or moving around your workplace every hour or so, this will improve your wellbeing and help you stay focused and productive.
• Use the time between contracts to recharge your battery. Just let your consultant know when you are available for the next job and they can continue looking for your next opportunity while you’re putting your feet up.

4. Setting healthy boundaries

As a contractor, it’s natural to want to go above-and-beyond your employer’s expectations, particularly if you are hoping to pick up additional work within the organisation.

It’s not always easy to say no, especially when you are relatively new to a company and there are big expectations for what you can deliver.  However, you have a right to set work limits when the demand exceeds your capacity for what you can take on and deliver. But how can you do this without limiting your opportunities?

• Remember that it’s okay to say no. If you’re being asked to take on additional tasks, explain how this would affect the project you’re working on. For example, “if I spend my time on X that will delay our project by Y.”
• Limit the amount of work you do at home – including responding to phone calls, texts and emails. Successfully switching on and off from work will help you de-stress and sleep better.

5. Finding support

Most companies now have contractors as a major part of their overall workforce, and this trend will only continue to increase. It is currently estimated that 30% of Australian employees are contingent workers. Even though contracting is becoming more common, there is still a huge gap between the benefits offered to contract and permanent workers. Whether it be social activities, wellness programs, skills development schemes or general support, it can often feel like you’re missing out as a contract employee.

How can you gain access to support and development schemes?

• Build relationships with your colleagues offline. This gives you a chance to interact with your team and build up a support network. Plus, a temporary colleague could still be a friend for life.
• Reach out to mental health and support organisations such as Beyond Blue and R U OK?

Talent contractors have access to our Employee Assistance Program, LifeStreet. Contact us for more information.

Job hunting is stressful, from applying to countless jobs to navigating the interview process and dealing with rejection, it can often cause anxiety to sky-rocket.. But, there are things you can do to nip this anxiety in the bud and minimise your stress. Here are our top tips:

1. Establish goals

It’s a great idea to establish goals for yourself. Set out what you want to achieve, and break these tasks down into bite-sized chunks. For example, your goal for day one may be to refresh your resume and update it with your latest accomplishments, skills and experience. Day two may be dedicated to updating your LinkedIn profile. Day three, you may begin to scan job boards or reach out to a recruiter. Setting up these goals for yourself and ticking them off as you go, will help you to feel a sense of accomplishment and give you the motivation you need to keep persevering.

2. Create a structure

Establish a structure to your job hunting process. You may want to dedicate a certain number of hours each day or week to this. Go in to the process with a plan and stick to it, as it will help you to settle in to a routine. Routines create certainty and you are likely battling with strong feelings of uncertainty at the moment. A structured approach will help you to feel a sense of control, and will give you the strength needed to tackle the job search process head on. Also, the more consistent you are with your job seeking efforts, the larger the pay-off will be. Consistency is key.

3. Stay positive

It can be easy to feel disheartened if you have been rejected. Yes, everyone says to not take it to heart, but that’s much easier said than done. The best thing you can do in the face of rejection is remind yourself that although you didn’t land this one role, there is another company out there looking for your exact skills and experience. There’s also no harm in asking for feedback on your job application. You can receive invaluable advice which will help you immensely going forward, giving you the confidence you need to ace your next application. Stay positive and keep going. You will find that role!

4. Take it easy

Remember to take the job search one day at a time. Don’t dwell on your past rejections. Focus on the present and keep moving forward. Feelings of unworthiness serve no purpose. However, if you are feeling a little overwhelmed by it all, don’t be afraid to take a breather. Maybe give the job searching a rest for a few days, and ease back into it with a clearer head and more positive mindset. And don’t forget to…

5. Be proud of yourself

Think back to all your previous achievements and how far you’ve come. Be proud of the journey you’ve made to get to this point and focus on these positive feelings. Mentally remind yourself of some of your key accomplishments or successful projects you have worked on. You were essential to making those happen, so remind yourself of your worth. You have a lot to be proud of.

6. Brush up on your skills

Confidence is essential during this time. Help yourself feel even more confident in what you bring to the table by brushing up on your skills. There are many online courses you can take which will open the door to even more job opportunities, meaning your chances of scoring are role are even greater.

7. Arm yourself with knowledge

Knowledge is power, so arm yourself with as much knowledge as you can. Whether this means learning what to include on your resume; the best questions to ask your interviewer; or how to make a good first impression with an employer, the more you know and the more prepared you are, the better. You will be able to rest easy knowing that you have done all in your power to put your best foot forward and be the best candidate you can be.

8. Reach out to your network

Don’t be afraid to get in touch with your connections during this time and to ask for help. They can be a great source of support. They can also help you get a foot in the door by providing you with referrals and recommendations, bringing you one step closer to your dream role.

9. Employ the services of a recruiter

A recruiter can take a lot of the stress of job searching off your shoulders. Get in contact with a recruiter specialised in your field, as they can help you land a role must suited to your skills and experience. At Talent, we specialise in digital and tech recruitment. If you are looking for a role in these sectors, check out our Job Search.