A Free Sample Chapter of Cortisol Clarity for Medium and Substack Community. Medium and ILLUMINATION friends can read via this link. For those who prefer listening the content I created an interactive audio that you can listen to here by clicking on the above icon or download it. Thank you for subscribing and sharing this chapter with your freelancer friends who can benefit from my insights.
Dear friends, I trust this post finds you well.
Yesterday, I announced my upcoming book titled Cortisol Clarity, which is close to my heart, in a story here and in a newsletter on Substack with an interactive podcast for its editorial review.
Many friends from the writing community asked whether there is a chapter about freelancing mainly for those solopreneurs and whether they could have early access to it as beta readers.
Upon this inspiring request, I decided to share the draft version of the unedited chapter. If you missed the introduction, you can read it by clicking on the attached link.
Why I Wrote a Book About Stress Hormone (Cortisol) to Be Published on 1 January 2025: Chronic stress is a causal factor for major health conditions like insulin resistance, metabolic syndrome, type II…medium.com
You may check out the editorial review in an interactive podcast on my Health and Wellness publication on Substack.
Challenges of Freelancing and Solopreneurship
Freelancing is romanticized as a world of freedom, creativity, and self-expression. For writers, it offers the joy and thrill of crafting wonderful words that inspire the pleasure of turning passion into profit.
Yet, beneath the surface, freelancing or solepreneurship can be a double-edged sword so it can hurt us if not used properly. The flexibility it offers also demands constant adaptability, and the absence of a traditional support system can leave writers vulnerable to chronic stress, burnout, and even nervous breakdowns.
This chapter aims to provide practical, relatable guidance for freelance writers, especially those beginning their careers, to manage chronic stress and prevent burnout.
As a person with a background in content development and marketing strategies, I weaved together actionable advice, relatable anecdotes, and insights into cortisol's role in shaping our creative and professional lives.
Here’s Why I Wrote a Special Chapter of Cortisol Clarity for Freelance Writers
As a person who has lived through the labyrinth of cortisol imbalance and chronic stress, I know how the demands of modern life can take a toll on our health. However, few professions exemplify this as vividly as freelance writing.
Freelancers are storytellers, creators, innovators, and solopreneurs, but they also navigate a world of uncertainties — irregular income, looming deadlines, and the pressure to deliver high-quality work consistently. These challenges come at the expense of their physical and mental well-being.
I felt compelled to dedicate a chapter specifically to freelance writers because I understand their struggles on a deeply personal level.
For many years, I have been a writer, editor, book author, and content marketing strategist. I have led vibrant writing communities on platforms like Medium and Substack, where I mentored thousands of writers and witnessed their triumphs and challenges.
In these spaces, I saw talented freelance writers grapple with burnout, stress-induced health issues, and, sadly, some who felt they had no choice but to abandon their creative careers entirely.
Freelance writing can feel like walking a tightrope. On one side lies the freedom to create and the joy of crafting narratives that resonate with audiences. Conversely, there is the relentless pressure to meet client demands, maintain relevance, and stay financially afloat.
Chronic stress quietly becomes an unwelcome companion, fueling self-doubt, health issues, and, for some, a growing sense of isolation.
This chapter is my way of addressing that hidden epidemic. Chronic stress is not just a productivity killer; it is a health hazard that undermines everything from sleep and mental clarity to metabolic function and immune resilience.
Elevated cortisol levels, chronic stress, and burnout indicators are particularly pernicious in the freelance world, where self-discipline and creativity are critical currency.
In this chapter, I weave insights from my writing experience and the collective wisdom I have gained from supporting my writing communities. I aim to offer freelance writers more than just coping strategies. I want to provide a roadmap for thriving in their careers without sacrificing their health.
You will find practical and distilled science-backed guidance tailored to the realities of freelancing — how to manage priorities rather than time, nurture creativity while respecting your body’s need for rest, and build a sustainable writing career that does not compromise your well-being.
Based on my decades of research into cortisol and stress management, I provide tools and approaches to recognize the early signs of burnout, address emotional stress, and build strength.
Freelancing is more than just a job; it is a calling for many. It is where creativity and livelihood intersect. However, it is also a career path that demands proactive measures to prevent chronic stress from stealing the joy and vitality that inspired the journey in the first place.
By dedicating this chapter to freelance writers, I aim to empower them to manage their elevated cortisol challenges with clarity, reclaim their passion for writing, and build a career supporting their professional aspirations and their health.
This chapter is both a tribute to the resilience of freelance writers and a call to action. If you are a freelancer, know that your health and creativity are worth protecting. With the right tools and approaches, you can balance the demands of your craft with the needs of your mind and body, creating a life that is as fulfilling as the stories you tell.
The Silent Culprit: Chronic Stress in the Writers’ Challenging Journey
Stress is seen as a natural companion to passion and ambition. Deadlines, demanding clients and self-imposed expectations can fuel a constant hum of pressure. However, when this stress becomes chronic, it can change from a motivator to a saboteur.
As a brilliant medical and psychiatrist doctor, author Bessel van der Kolk wisely said, “The body keeps score.” Chronic stress keeps your body’s stress response — driven by the hormone cortisol — on high alert. Over time, this state can wreak havoc on your health, creativity, and well-being.
Writers under chronic stress describe feeling mentally foggy, physically drained, and creatively stuck. Left unchecked, this can escalate into burnout, a state of emotional, mental, and physical exhaustion that robs you of the joy and purpose that brought you to freelancing in the first place.
Understanding the Nuances of Burnout in the Brain from My Methodical Observations and Sensible Experimentations
Many people in my circles misunderstand burnout. They relate every small setback or rejection feeling with burnout. But it goes beyond being overworked or feeling tired.
Burnout, from my research and observations, is the slow, invisible depletion of your emotional, physical, and mental energy.
It sneaks up on you, starting with small, manageable stressors that grow over time into overwhelming weight. One day, you find yourself unable to enjoy what once brought you joy or meet the demands of your day without exhaustion.
Burnout arises when the pressure of life or work consistently outpaces your ability to recover. It happens when you push too hard for too long without giving yourself the time or care you need to recharge.
Burnout is not a single moment of collapse. It is a gradual process, like a candle burning down until nothing is left to give.
The impact and implications of burnout can be profound and debilitating. Physically, burnout can leave you feeling drained, susceptible to chronic illness, or plagued by unexplained aches and fatigue, such as unexplainable Chronic Fatigue Syndrome and subjective cognitive decline.
Mentally, it clouds your ability to think clearly, make decisions, or focus on your work or personal issues. Emotionally, it pulls you into a spiral of irritability, hopelessness, detachment, or even anhedonia, making even small tasks feel insurmountable.
What makes burnout especially dangerous is its hidden nature. Society celebrates busyness and overachievement, encouraging us to ignore the warning signs. We tell deceptive stories to ourselves that stress is normal and that we should push through it. This mindset feeds the cycle of burnout, leaving us disconnected from our own well-being.
But burnout is not a personal failure. I see it as an important alarm signal, a wake-up call, that something needs to change. Your body and mind tell you you can’t keep running on empty.
Recognizing it is the first step toward reclaiming your balance. Recovery is not about quitting everything. It involves listening to your body and mind, setting healthy psychological boundaries, not self-sacrificing, and giving yourself permission to rest, relax, and enjoy every moment of your ephemeral life on this Earth.
Burnout is deeply a human trait, and there is no shame on victims. It does not discriminate. Anyone, even the most healthy, wealthy, and resilient among us, can find themselves in its grip.
Nevertheless, with self-awareness, self-care, self-compassion, self-love, and the right tools with effective processes, it is possible to move forward — not just to recover but to rebuild a life that aligns with your energy, values, and well-being.
Despite all measures, we may face intense setbacks in life. Thus, we proactively need fallback positions to recover timely. I wrote many stories about those who faced burnout, leading to nervous breakdowns. Here is a case study summary.
A nervous breakdown is not a clinical diagnosis but a term often used to describe a period of intense emotional and physical distress when someone feels completely overwhelmed and unable to function in daily life.
A nervous breakdown is typically triggered by chronic stress, unresolved emotional struggles, or a sudden life crisis, and it may manifest as severe anxiety, depression, physical symptoms like exhaustion or headaches, or an inability to think clearly or cope.
While a nervous breakdown is a sign that the body and mind have reached their limits, it is also a call for immediate rest, support, and professional care to address the underlying causes and begin the healing process.
Here are three stories that can guide you to prevent nervous breakdown.
Here’s How to Make the Nervous System More Flexible and Functional.
Practical ways to promote neural plasticity, modulation, integration, coordination, and regulation to lower the risks…medium.com
3 Steps to Regulate HPA Axis and Defeat Chronic Stress
Accumulated stress, cognitive distortions, and unpleasant emotions can dysregulate the HPA axis and hormones, but we…medium.com
Three Tips to Optimize Cortisol to Melt Belly Fat and Keep Lean Muscles.
Lower elevated cortisol levels to lose visceral fat, maintain lean muscle mass and improve mental health.medium.com
I designed this short yet comprehensive chapter of Cortisol Clarity to guide you through that understanding and help you take your first steps toward relief and leading to a speedy recovery. As a holistic health advocate, my goal is to help you proactively prevent it, as recovery can be harder than prevention.
Essential Steps and Practical Tips to Address Chronic Stress with Cortisol Awareness and Prevent Burnout
I structured this section under seven distinct steps with practical tips based on my experiences and observations.
Step 1: Focus on What Truly Matters
Time management is touted as the solution to stress, but the truth is, you cannot manage time — it ticks on regardless.
What you can manage are your priorities and mindset. Freelancers have the unique advantage of setting their own schedules, and with that comes the responsibility to focus on what truly matters.
Start each day by asking yourself three simple yet powerful questions:
What do I want to achieve today?
What actions are essential to reach my goals?
How do these goals align with my long-term vision?
By narrowing your focus to the most critical tasks, you can reduce overwhelm and create a sense of accomplishment that fuels motivation. Each completed task boosts dopamine, reinforcing positive habits and alleviating stress.
I want to point out that Dopamine Dysregulation IS Linked to Neurological and Psychiatric Disorders.
Step 2: Understand Your Clients But Don’t Neglect Your Needs
Freelancers thrive on client relationships. Your readers and clients are your lifeline, and understanding their needs is essential.
Regularly obtain feedback and adjust your approach to meet their expectations without compromising your well-being.
At the same time, stay attuned to your own limits by setting health boundaries. Overcommitting or misunderstanding project requirements can lead to unnecessary stress.
Clear communication and boundaries are your best allies. Never hesitate to ask clarifying questions or renegotiate terms if needed.
Step 3: Perfection Is the Enemy of Progress and Cause of Stress
The pursuit of perfection is a trap that adversely impacts many freelance writers. While striving for excellence is admirable, chasing unattainable standards can paralyze your progress and amplify stress.
Remember, your clients value consistency and quality over unattainable flawlessness. Allow yourself the freedom to learn from mistakes and grow.
Excellence comes from persistence and flexibility, not perfection.
As I do in my personal and professional life, I firmly believe it is possible to find perfection in our imperfections, which brings us joy and serenity, focusing on humility, modesty, flexibility, acceptance, transparency, tolerance, empathy, compassion, and authenticity.
Step 4: Use Writing as a Healing Tool
Writing is your profession, but it can also be your hobby and self-therapy.
Expressive writing — where you pour your thoughts and emotions onto the page without judgment — has been scientifically shown to reduce stress and improve mental clarity.
Set aside a few minutes each day for therapeutic writing. Expressive Writing Can Heal But Also Generate Income If Done Correctly.
You can document your frustrations, celebrate small victories, or explore personal topics. This practice can provide a cathartic release and rekindle your passion for the craft.
Step 5: Build a Network of Support
Freelancing and solopreneurship do not have to be a solitary journey.
Engage with writing communities, get mentorship, and collaborate with peers. These relationships offer fresh perspectives, emotional support, and learning opportunities from others’ experiences.
Collaboration is against competition as it is shared growth. By exchanging ideas and insights, you expand your skill set and create a safety net that cushions the challenges of freelancing.
Step 6: Practice Self-Compassion and Embrace Downtime
Freelancers wear many hats — writer, editor, content curator, marketer, and accountant. So, the pressure to excel in all roles can naturally be overwhelming.
Practicing self-compassion, self-love, and self-therapy means acknowledging that you are human, with limits and needs.
Downtime is not a luxury; it is a necessity. Remember, The Brain Needs 3 Types of Rest, and one of them is downtime.
Engage in activities that recharge your mind and body. It can be a walk in nature, a favorite hobby, listening to music, dancing with joy, gardening, or simply resting in your favorite places.
These recovery moments can enhance creativity and strength, equipping you to tackle challenges with renewed vigor.
Step 7: Design a Life That Fits Your Dreams
Freelancing is a career and can also be a lifestyle.
Therefore, you must align your daily routines with personal and professional goals.
This includes optimizing your work environment, performing mindfulness meditation, balancing nutrition and joyful workouts, getting quality sleep, working in a flow state, and creating rituals that nurture your creativity and well-being.
The concept of flow — the state where you are fully immersed and energized by your work — should be your guiding principle.
When you design your life to facilitate flow, stress takes a backseat, and productivity becomes a natural outcome.
This Is Your Journey, and Your Rules Should Dictate
Freelancing offers great freedom, but with that freedom comes responsibility to yourself, your loved ones, your clients, and your craft.
Understanding and managing stress can create a sustainable, fulfilling career celebrating your unique voice and vision.
Remember, you are not just a freelance writer. You are a creator, a storyteller, an influencer, a leader, and a professional shaping your own path and changing lives with your insights and inspiration.
So please treat yourself with the same care and respect you offer your friends, loved ones, and clients, and you will find that this delightful and exciting journey becomes as rewarding as the destination, which remains unknown for most of us.
During this journey, you need to go outside of your comfort zone, mainly work in a stretch zone, and take calculated risks for success and joy, as I explained in a story loved by many readers.
Here’s How You Can Enjoy Your Life More in Better Zones.
Why should you settle for mediocrity or stagnant business, which brings no value to your precious life? There are…medium.com
Living with joy and serenity, you can rewire your brain to sustain your health and happiness. As a postdoctoral researcher in the cognitive science discipline, I wrote many stories to guide and inspire you to improve your cognition and mental health.
Brain Health and Cognitive Function
As a writer, editor, and content curator, I also wrote many stories to guide aspiring writers. You can find them in the attached list.
Writing, Content Development & Marketing Strategy Guides
Here is a story depicting my optimistic predictions for freelance writers for 2025 in an interview with editors of my publications to guide you.
2025 Predictions: Answers to 12 Big Questions About Writing Platforms and Social Media with…
A comprehensive and distilled interview with our chief editor, Dr. Mehmet Yildiz, to inform and inspire you for the new…medium.com
Thank you for reading my perspectives. I wish you a healthy and happy life.
Get an email whenever Dr Mehmet Yildiz publishes on Medium.
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