Hello friend,
If you‘re reading this, chances are you‘ve found yourself in a difficult spot. You‘re trying your best to keep up with the demands of maintaining an online presence, whether for your business, your blog, or your personal brand. But at the same time, you‘re battling your own mind. Maybe it‘s depression, anxiety, PTSD, or another mental health challenge, but whatever it is, it‘s making the already tricky world of online work feel next to impossible.
First, I want you to know that you are far from alone in this struggle. Mental health issues are much more prevalent than many realize. According to the National Alliance on Mental Illness (NAMI), 1 in 5 U.S. adults experience mental illness each year, and 1 in 20 experience serious mental illness. Globally, the World Health Organization reports that depression affects 264 million people worldwide.
But those statistics don‘t even scratch the surface of the mental health crisis we‘re facing post-pandemic. A study published in The Lancet found that the global prevalence of anxiety and depression increased by a massive 25% in the first year of the pandemic. That‘s millions more people struggling with their mental health, on top of an already staggering number.
I understand this battle firsthand. As a blogger and online business owner, my livelihood depends on my ability to consistently create content, engage on social media, and show up for my audience. But as someone who also suffers from persistent depressive disorder and generalized anxiety, there are periods where doing so feels like climbing Everest.
The symptoms of depression and anxiety can be completely debilitating. Lack of motivation, low energy, difficulty concentrating, feelings of worthlessness – they all make the demands of online work incredibly challenging. When you‘re in the grips of a depressive episode or a wave of anxiety, even basic tasks like writing an Instagram caption or responding to comments can feel overwhelming.
I‘ve had days where I stared at a blinking cursor for hours, unable to type a single word. I‘ve had weeks where the thought of showing my face on Instagram Stories filled me with dread. I‘ve missed self-imposed deadlines, lost opportunities, and let my online presence go silent for stretches of time, all because my mental health wouldn‘t allow me to show up the way I wanted to.
If you can relate to any of this, please know that you aren‘t lazy, you aren‘t a failure, and you aren‘t alone. Battling mental health issues while trying to build and maintain an online presence is an incredibly difficult feat. It‘s okay to not be okay, and it‘s more than okay to need to take a step back to prioritize your well-being.
However, I also know that completely abandoning your online presence for long periods can have consequences. You might rely on your online work for income, or to build and connect with your community. So while I believe wholeheartedly in taking mental health breaks as needed, I also want to share some strategies that have helped me maintain my online presence even during difficult periods.
1. Schedule Content in Advance
One of the most helpful things you can do for your online presence and your mental health is to take advantage of content scheduling. Most major social media platforms have native tools that allow you to create posts in advance and set them to automatically publish at a later time. There are also countless third-party tools like Hootsuite, Buffer, and CoSchedule that enable you to schedule posts across multiple platforms.
When you‘re having a good mental health day or a burst of productivity, use that time to batch create content and load up your scheduling queue. Write out a week‘s worth of social media posts, outline a few blog posts, record a couple of videos. Then, schedule them out over the coming days or weeks.
Here‘s an example of what that might look like:
- Monday: Write and schedule one blog post and 5 Twitter posts
- Tuesday: Create and schedule 3 Instagram posts and 2 Facebook posts
- Wednesday: Outline 3 blog posts and write/schedule 5 more social posts
- Thursday: Record and edit 2 YouTube videos
- Friday: Schedule all blog posts, videos, and remaining social content for next 2 weeks
By dedicating concentrated periods of time to creating and scheduling content in advance, you take the daily pressure off yourself. Your online channels will keep ticking even if you need to take a step back for a few days to focus on your mental health.
2. Repurpose and Update Old Content
Creating brand new content takes a lot of mental energy that you might not always have when you‘re struggling with your mental health. That‘s where content repurposing comes in. Rather than starting from scratch, look through your archives for content that you can reuse, update, or present in a new way.
Some ideas:
- Turn a popular blog post into a Twitter thread or LinkedIn article
- Pull quotes or statistics from old content to create new social media graphics
- Update an old blog post with new information and republish it
- Combine several related blog posts into a downloadable ebook or guide
- Transcribe a video into a written blog post, or vice versa
Not only does repurposing content save you time and energy, but it also allows you to get more mileage out of your best content. With studies showing that an estimated 60% of content created by the average B2B marketer goes unused, repurposing is a smart strategy for any content creator, but especially those dealing with mental health challenges.
3. Communicate With Your Audience
If you do need to take a complete break from posting for a period of time, be transparent with your audience about it. You don‘t owe anyone the private details of your mental health struggle, but a simple post letting people know you‘ll be less active can prevent concerns or confusion over your absence.
You might say something like:
"Hey everyone, I wanted to let you know that I‘m taking a short break from posting to focus on my mental health and well-being. Creating content is a huge passion of mine, but I‘ve been struggling a bit lately and need to take some time to recharge. I appreciate your understanding, and I look forward to sharing new [posts/videos/etc.] with you soon!"
Most people are incredibly understanding about mental health needs. In fact, being open about your challenges can actually foster deeper connection and loyalty with your audience. When you show your human side, people can relate to you more.
That said, set clear boundaries around what you are and aren‘t willing to share. You don‘t have to bare your soul on the internet to be "authentic." Share what feels right to you, and keep the rest private. Your mental health journey is yours alone.
4. Set Social Media Limits
Social media is a blessing and a curse for many of us. It‘s an incredible tool for building community, sharing our work, and expressing ourselves. But it can also be a major trigger for mental health issues like anxiety, depression, and low self-esteem.
Endless scrolling, constant comparison, and the pressure to keep up with ever-changing algorithms can take a serious toll on our well-being. A 2018 study found a strong link between social media use and increased depression and loneliness. Another recent study found that reducing social media use to just 30 minutes per day resulted in significant improvements in well-being.
So while you may need to use social media for your work, it‘s crucial to set limits and boundaries. Some strategies:
- Set app time limits on your phone to prevent mindless scrolling
- Have dedicated "social media time" each day, and stay off outside of those times
- Unfollow or mute accounts that consistently make you feel bad
- Turn off notifications so you aren‘t constantly bombarded
- Take regular social media "detoxes" where you log off for a day or more
Remember, social media is a tool. You control it, not the other way around. Curate your feeds into a positive, inspiring space, and limit your exposure when needed. Your mental health will thank you.
5. Maximize Your Good Days
Mental health is unpredictable and nonlinear. Some days you‘ll wake up feeling energized and inspired, ready to take on the world. Other days, just getting out of bed will feel like an impossible feat. On the good days, the days where your mental health is more cooperative, capitalize on that.
I like to think of it as making hay while the sun shines. When I‘m feeling productive and creative, I try to get as much done as I can. I‘ll write multiple blog posts, record several videos, take photos for upcoming social posts, send out a newsletter – whatever I can squeeze in while my brain is playing nice.
Then, when the inevitable difficult days come, I have a repository of content to pull from. I can keep showing up online in some capacity, even if I‘m struggling to create anything new.
Obviously, this doesn‘t mean you should push yourself past your limits or burn yourself out on your good days. But by being strategic and proactive when you‘re feeling well, you can create a bit of a safety net for the hard times.
6. Break Tasks Into Micro-Steps
When you‘re in the thick of a depressive episode or an anxious spiral, even the most basic tasks can feel daunting. The thought of writing an entire blog post, filming a whole video, or engaging in a social media chat can be so overwhelming that you end up doing nothing at all.
In these moments, it helps to break things down into the tiniest possible steps. For example:
Instead of: Write a blog post
Try: – Come up with a topic
- Jot down a few key points
- Write a rough intro paragraph
Instead of: Film a YouTube video
Try: – Choose a video topic
- Make a bullet point outline
- Set up recording equipment
- Record the first 60 seconds
Instead of: Engage on Twitter for an hour
Try: – Respond to 3 tweets
- Share 1 post from someone else
- Tweet 1 thought or question
By breaking big, overwhelming tasks into micro-actions, you make them feel more achievable. And often, once you start, you‘ll find yourself able to keep going. But even if you only complete one tiny step, that‘s still progress. Celebrate that.
7. Collaborate and Automate
Finally, don‘t be afraid to seek out help and collaboration when you need it. Trying to manage every aspect of your online presence on your own is a recipe for burnout, especially if you‘re dealing with mental health struggles.
Some ways to lighten your load:
- Do social media "takeovers" with peers in your niche, where you take turns posting on each other‘s accounts for a day
- Participate in social media pod groups where everyone shares and engages with each other‘s content
- Hire a virtual assistant to help with tasks like scheduling social posts, moderating comments, or formatting blog posts
- Use automation tools like IFTTT or Zapier to cut down on repetitive tasks
- Invest in social media management software that allows you to manage all your accounts in one place
There‘s no shame in getting support. Running an online presence is a lot of work, and there‘s no prize for doing it all on your own. Collaborating with others and using tools to streamline your processes can take a huge weight off your shoulders.
Most importantly, be kind to yourself. Maintaining an online presence while battling mental health issues is no small feat. It‘s okay to have days, weeks, or even months where you can‘t give it your all. Your worth is not measured by your online productivity.
Take care of yourself first. Set boundaries. Ask for help. And know that your online community will be here to support you, no matter what. You‘ve got this.
Remember, if you‘re in crisis, you‘re not alone. Reach out to a mental health professional or call a helpline:
- National Suicide Prevention Lifeline: 1-800-273-8255
- Crisis Text Line: Text HOME to 741741
- Find a therapist: https://www.psychologytoday.com/us/therapists
Sending you strength and light,
[Your Name]
