How To Maintain Your Mental Health With Multiple Jobs

Working multiple jobs may be an option for some people in a complex, fast-paced world. The desire to achieve financial freedom, meet responsibilities, or pursue passion projects can drive individuals to manage multiple roles simultaneously. However, juggling more than one job on top of side hustles may present significant challenges, particularly when maintaining mental health. Burnout, stress, and a lack of self-care are some potential pitfalls.

When you work multiple jobs, it may seem like there aren’t enough hours in the day. With various responsibilities to keep track of on top of your daily chores, finding time to engage in practices that maintain your mental and physical health may seem challenging. A rising cost of living often relates to an increased prevalence of remote workers who hold multiple jobs to make ends meet. These individuals may be working full-time remote jobs simultaneously, leaving little room for self-care and mental health maintenance. 

If you relate, you may integrate a few manageable methods into your day that provide balance to your lifestyle, even if you are working two remote jobs or multiple types of jobs. Additionally, there are modern therapy resources available that improve access to mental healthcare and enable workers to address the underlying causes of their mental health symptoms from home. 

The importance of finding time for self-care

Balancing multiple jobs can be demanding, often leaving little room for activities beyond work. However, it can be crucial to understand the importance of self-care in maintaining physical and mental health. The American Psychological Association (APA) suggests that neglecting self-care while working multiple jobs may lead to chronic stress, negatively affecting overall well-being and productivity. Therefore, even while striving for financial freedom, it may be vital to carve out time dedicated to personal care and relaxation.

One noteworthy study indicated that self-care activities may be able to significantly reduce symptoms of anxiety and depression. The study found that those who dedicated time to self-care reported improved mental health outcomes and job performance. These self-care activities ranged from physical exercise and healthy eating to more introspective practices such as mindfulness and meditation. This study illustrates the protective benefits that self-care can have for individuals who lead busy lives and how it may enable them to find balance and reduce the prevalence of mental health symptoms. 

Self-care can take many forms. However, at its core, it involves activities that rejuvenate and recenter your mind and body. For example, you might take a quick walk during your lunch break at your full-time job, practice mindfulness or meditation, or indulge in a hobby you love. Consider paying attention to your needs and gifting yourself blocks of time to enjoy peace and presence. Ensuring you give yourself this time may reduce stress, boost your mood, and improve your ability to stay centered amidst a busy schedule. 

Methods for maintaining mental health while working multiple jobs

Balancing multiple full-time jobs and side hustles while staying healthy may seem daunting, but there are steps you can take to find peace. Whether you're new to handling a second job or are experienced at adding other jobs, the following tips and strategies offer a lifeline to find a healthy work-life balance with ease and mindfulness.

Balance activity and rest 

Balancing activity and rest can be crucial, especially for individuals balancing or working multiple remote jobs. Try to avoid overstimulation of the sympathetic nervous system, which is part of the body's response to stress. When you’re on the move without adequate rest, the sympathetic nervous system remains in overdrive, which may keep you in a perpetual state of “fight or flight.” This heightened state of alertness can lead to various health problems if not properly managed, including chronic fatigue, insomnia, and a weakened immune function.

Research has shown a strong correlation between chronic overstimulation of the sympathetic nervous system and mental health conditions like depression and anxiety. Chronic stress is known to change the brain's structure and function, disrupting thought processes and leading to problems with mood regulation. When stress hormones like cortisol and adrenaline are consistently elevated, they disturb the balance of neurotransmitters in the brain that can play a crucial role in mood regulation.

Strategies like regular exercise, maintaining a healthy diet, ensuring sufficient sleep, and taking breaks throughout the workday may balance the sympathetic response. Mindfulness techniques, like meditation and deep breathing exercises, can also calm the sympathetic nervous system, reducing stress levels and boosting mental well-being. Practicing these skills may not be about finding more hours in the day but ensuring that you listen to your mind and body and give yourself permission to rest when desired. 

Keep a journal 

Furthermore, journaling about your daily experiences with your second job may also aid in managing your tasks more effectively. By writing down your daily activities, tasks, and responsibilities, you may be able to better organize your time and relieve anxiety related to juggling multiple roles. Journaling your successes, no matter how minor, may also boost your confidence and morale, reminding you that you are capable and resilient in the face of challenges.

Practice mindfulness

Mindfulness, which involves grounding your attention in the present moment, may reduce stress and anxiety, foster emotional resilience, and improve focus and cognitive ability. You might take a few moments each day to pay attention to your breath, observe your thoughts without judgment, or engage in activities that nurture a mindful state.

Yoga is another method for maintaining mental health amidst multiple job responsibilities. Besides being a form of physical exercise, yoga encourages a deep connection between mind and body, promoting relaxation and mental clarity. Whether you try a few stretches in the morning, a quick round of sun salutations during a break, or a complete yoga session after work, there are many yoga routines to try that may suit your schedule. 

Meditation has also been proven to boost mental health and well-being. It provides a space to quiet the mind, unwind, and recharge, offering respite from the pressures of managing multiple jobs. One study found that meditation may increase self-compassion and improve physical health. There are many meditation styles to try, from mindfulness meditation and loving-kindness meditation to transcendental meditation and guided visualizations. 

Spend time in nature 

Spending time in nature can be a method of preserving mental well-being, particularly when juggling multiple jobs. Being outdoors offers a refreshing escape from the stress and monotony of work. The tranquility of nature may also allow you to disconnect from your job-related responsibilities, potentially clearing the mind and rejuvenating the spirit. The pleasures of a blooming flower, a flowing stream, or a bird's song can instill a sense of peace and contentment that might be difficult to find in a fast-paced job. 

In one study, researchers looked at the relationship between nature exposure and various aspects of health, including mental health and cognitive function. In their review, researchers found strong associations between nature exposure and improvements in:

• Cognitive function 
• Brain activity 
• Mental health
• Blood pressure 
• Sleep quality 

Spending time in nature can improve your sleep quality, an often neglected aspect of mental health. Natural light can regulate your body's internal clock, ensuring healthier sleep patterns and more energy throughout the day. So, whether you take a short walk in the park during your break or a weekend hiking trip, incorporating nature into your routine may reduce stress and cultivate a positive mentality. 

Talk to a therapist 

If you’re looking to understand your mental health while juggling two jobs, it may be helpful to talk to a therapist. However, some people may face barriers to face-to-face therapy, such as financial struggles or time. In these cases, online therapy may be helpful. Online therapy may serve as a convenient option for mental health management for individuals juggling two jobs, particularly those that involve remote work. 

Online therapy platforms like BetterHelp offer round-the-clock services, allowing you to choose a time that best suits your availability. The comforting familiarity of your own space might enhance the therapeutic experience, making it easier to open up and engage in the healing process. For those experiencing symptoms of anxiety and depression, easier access to healthcare can make therapy seem more manageable on difficult days. 

Online therapy has been shown to offer comparable effectiveness to traditional in-person therapy, as it provides a platform for open conversation with licensed professionals from the comfort of your home. In one study, researchers compared the effectiveness of online therapy with in-person interventions. In the study, they found that online therapy was as effective as in-person therapy in addressing the symptoms of conditions like depression, obsessive-compulsive disorder (OCD), and anxiety.