This quiz is just a friendly check-in. No matter how you score, there are freelancer communities and proactive decisions you can take to feel better or at least more in control of your situation
The purpose of this quiz is to help you self-assess if you’re at risk of a freelancer slump. This type of slump can bring feelings of overwhelm, tiredness, frustration and low motivation. They can creep up on you at any time of year. However, most often in January, if clients have not paid your invoices on time and you have tax and credit card bills to pay.
This year will bring some new challenges for the self-employed. Making Tax Digital (MTD) starts in April for some. The recruitment market is sluggish, with hiring at its lowest level in 15 years. Plus, National Insurance contributions have gone up. These pressures make it even more important to look after your mental health by organising your finances and taxes.
One of the best ways to combat negative feelings about your business is to recognise the signs. Once you spot the patterns, you can work towards changing them.
How the quiz works
Read each question and pick the answer that fits you best. Each answer has a point value. Don’t worry about the points as you’re answering – just be honest.
1. How are you feeling about the year ahead as a freelancer?
(1) Confident. I’ve got leads lined up and I’m ready.
(2) Cautiously hopeful. It might be okay.
(3) Worried. Work’s been slow and it’s not getting better.
(4) Anxious. I’m really struggling to find new clients.
2. What is your tax situation looking like for 2026?
(1) Sorted. I’m MTD-ready and on top of it.
(2) Getting there. Still learning the new system.
(3) Stressed. Quarterly reporting feels overwhelming.
(4) Panicking. I don’t know where to start with MTD.
3. How has the recruitment slowdown affected you?
(1) Not much. I’ve maintained my client base.
(2) A bit. Fewer opportunities but managing.
(3) Significantly. Contract work has dried up.
(4) Severely. I’m not getting any responses to applications.
4. How is your sleep since the holidays?
(1) Fine. Back to my normal routine.
(2) A bit disrupted but getting better.
(3) All over the place. Can’t get back on track.
(4) Terrible. Lying awake worrying about money.
5. How do you usually handle stress?
(1) I’ve got healthy ways of coping – exercise, talking to mates, meditation.
(2) I try to distract myself with hobbies.
(3) I tend to bottle it up and avoid dealing with it.
(4) I feel overwhelmed and struggle to cope.
6. How are you managing the higher National Insurance costs?
(1) I’ve adjusted my rates to cover it.
(2) It’s tight but I’m managing.
(3) It’s eating into my income significantly.
(4) I can’t afford it. It’s pushing me towards giving up.
7. What is your energy level like right now?
(1) Good. I’m motivated and productive.
(2) Okay. Some days are better than others.
(3) Low. Everything feels like hard work.
(4) Exhausted. I can barely get through the day.
Your score
Add up your points:
• Each (1) answer = 1 point
• Each (2) answer = 2 points
• Each (3) answer = 3 points
• Each (4) answer = 4 points
What Your Score Means
7-12 points: You’re doing well
You’re managing the January blues and 2026’s challenges brilliantly. Your positive mindset, good habits and resilience will help you get through January. Keep doing what you’re doing.
13-19 points: Watch out
You’re somewhat vulnerable to the January blues. The tax changes and slow recruitment market might be getting to you. Try some of the tips below to boost your mood and energy. Consider getting MTD software sorted early – it’ll take pressure off later.
20-24 points: Take action now
The January freelancer slump could have got you in its grip, and 2026’s challenges are making it worse. Make looking after yourself a priority. Set small goals, get outside, and reach out for support. If tax worries are keeping you up, book an accountant. If work is scarce, join freelancer networks or consider upskilling. Don’t struggle alone.
25-28 points: Get support and talk to others
You’re really struggling right now. The combination of financial stress, work uncertainty and January gloom is overwhelming. Please talk to someone – a GP, counsellor, or trusted friend. Contact Freelancing Support: impartial advice, resources and guides for freelancers. Remember, this is temporary, and help is available.
Ways to beat the Freelancer Blues in 2026
Overall mental health scores in a 2025 Leapers Freelancer Mental Health study showed no significant change from 2024 – despite economic challenges.
Only 22% of respondents reported “Good” mental health, while 28% reported “Poor” mental health. However, 40% of the group felt their mental health declined during 2025, while only 24% reported an improvement.
Many more people are coming into self-employment, not by choice but necessity if they have been made redundant or have family care responsibilities. Leapers found if you split the “new to freelancing” group into planned and unplanned – the results are remarkably stark – with over 50% of the unplanned group seeing a decline in their wellbeing.
The Leapers report, found loneliness among the self-employed is around three times higher than the general population, with 19.2% feeling lonely “often or always”, compared to ~7.7% in the wider population. “This makes support communities essential, not optional,” said Leapers.
Besides joining support communities, here are some more suggestions:
Connect with other freelancers: Join local meetups or online groups. Everyone’s facing challenges – you’re not alone. Try co-working spaces to combat isolation.
Move your body: Exercise releases endorphins. You don’t need a gym – YouTube workouts, walking, or dancing in your kitchen all count.
Eat properly: Nourish yourself with decent food. Avoid too much sugar – it crashes your energy and makes you feel worse. Try new recipes each week and cook meals with neighbours, friends and family.
Be kind to yourself: Bad days happen to everyone. Don’t beat yourself up about it. Tomorrow’s a fresh start.
Get some daylight: Even a 15-minute walk can lift your mood and energy. British winter is dark, so grab any sunshine you can.
Be grateful: Write down three good things each day, no matter how small. “My heating worked”, “I finished a task”, “I had a nice cuppa”. It all counts.
Sort your tax situation: If MTD is stressing you out, get software now. FreeAgent, QuickBooks or Xero are all MTD-ready. Don’t leave it until March.
Set realistic goals: Break big goals into tiny steps. Instead of “Get five new clients”, try “Send three emails today” or “Update my portfolio”.
Be on top of business news and policy changes: knowing which industries and companies are investing can be a trigger to hiring and portfolio diversification. Policy news can also prepare you for new opportunities and challenges.
Tackle the recruitment slowdown: Diversify your services, learn new skills, or offer your existing skills to different sectors. Consider temporary work whilst building your client base.
The challenges for the self-employed in 2026 are real—tax changes, shifting hiring patterns, and mounting financial pressure. But if you chose freelancing it’s likely because you’re resilient and adaptable, and those same qualities will carry you through difficult periods. Consider ways to bridge any financial gaps. For example, taking on a part-time PAYE role temporarily isn’t a failure—it’s a strategic choice many successful freelancers make.
The important thing is to recognise the warning signs early and break negative patterns before they take hold. Try out a few of these strategies this week and notice how they shift your perspective.
Above all, be patient with yourself.
DISCLAIMER:
This article is for information purposes only and does not constitute professional mental health advice. If you or a person you know is experiencing long or even sudden bouts of depression, it is advisable to seek medical guidance from a general practitioner, mental health specialist and/or mental health charity.
Resources for UK Freelancers
The Freelance Informer: A freelancer-focused news site and supportive social media community of freelancers, contractors and industry specialists.
- IPSE (ipse.co.uk): Paid membership advice and community for the self-employed
- HMRC MTD guidance:
- Mind: Mental health support at mind.org.uk
- Samaritans: 24/7 support on 116 123
- Turn2us: Benefits calculator and grant finder for financial help
