10 tips for emotional wellbeing as a translator or interpreter

Working as a freelancer can be challenging. Try some of these practical strategies to take care of your emotional wellbeing and to thrive both personally and professionally.

The life of translators and interpreters can be a very rewarding one, but it also comes with some unique challenges that can affect your emotional wellbeing. Whether it’s managing tight deadlines, dealing with a “feast or famine” of work, or coping with the isolation of freelance life, looking after your emotional health is essential.

We recently ran a Coffee House discussion on the topic of emotional wellbeing for translators, and several key themes emerged. Here we explore some practical strategies to consider to help support your emotional wellbeing as a translator.

1. Establish a consistent routine

Having a structured routine can help create a sense of stability in your day. Try creating a daily schedule that includes time for work, exercise, relaxing, and personal interests. Consistency is key; knowing what to expect each day helps reduce stress and increase productivity. For example, you might begin your morning with a walk or a mindfulness session to create a positive start to the day, and follow this with dedicated blocks of work interspersed with breaks. 

A clear routine can also help combat the unpredictable nature of freelance work, so giving you more control over your time and energy.

2. Set boundaries around work

As a freelancer, it’s easy to let work spill into personal time, especially if you work from home, so to maintain balance it’s important to establish clear boundaries. Define your working hours and stick to them, turning off email notifications outside those times and resist the temptation to work during your time off.

Learning to say no is also important, as overcommitting can lead to unnecessary stress and reduce the quality of your work. By managing your workload effectively, you are prioritising your professionalism and your emotional health.

3. Prioritise physical activity

Physical health and emotional wellbeing are closely linked so try and build regular exercise into your routine. Whether it’s walking the dog, yoga, or a session at the gym, find an activity you enjoy. Exercise releases endorphins that lift your mood and reduce stress.

For translators and interpreters who often spend long hours at their desks, movement is especially important Consider integrating short exercise breaks into your daily routine like those in this ITI webinar — Improve your physical and mental wellbeing from your desk —  to improve your mood and alleviate neck and back strain.

4. Connect with colleagues

Working as a freelance translator or interpreter can, without doubt, feel isolating at times which is why building relationships with peers is essential. Sharing experiences and supporting one another through professional networks, online communities and local events can help combat feelings of loneliness, offer a supportive network and provide valuable insights and perspective on navigating industry challenges. A simple chat with someone who understands your work can make a big difference to your emotional wellbeing.

5. Practice mindfulness

Mindfulness is a powerful tool for managing stress and staying grounded. Techniques like meditation, deep breathing, or even mindful walks can help you stay present and maintain perspective.

There are lots of free resources on YouTube, or apps like Headspace or Calm. These can guide beginners through mindfulness practices and even five minutes of mindful breathing can reset your focus and bring clarity to your day.

6. Participate in hobbies and interests

Make time for activities you enjoy and that give you a sense of fulfilment. Whether it’s painting, cooking, rock climbing, or playing an instrument, hobbies can relieve stress, recharge your energy and help you maintain a sense of balance and perspective, even during challenging times.

7. Celebrate your achievements

Take time to acknowledge and celebrate your successes, whether it’s delivering a challenging project, acquiring a new client, or mastering a difficult translation. Celebrating these milestones boosts your confidence and reinforces your sense of purpose. Why not keep a journal of achievements to remind yourself of how much you have achieved?

8. Ask for help when you need it

Don’t hesitate to reach out for help if you’re struggling with your emotional wellbeing. You could confide in a friend, talk to a family member, or consult a mental health professional, but seeking support is essential and can provide relief and perspective. There are lots of links in the ITI Cares section of MyITI.

9. Embrace adaptability

The translation and interpreting industry is constantly evolving, with new technologies and market demands reshaping the landscape. Instead of resisting change, be open to it and embrace it as an opportunity to develop. Cultivating a flexible mindset not only strengthens your professional resilience but also reduces the anxiety that comes with uncertainty.

10. Prioritise self-care

Self-care isn’t a luxury, it’s a necessity. Simple practices like maintaining a healthy diet, drinking plenty of water, and getting enough sleep have a profound impact on emotional wellbeing. And find time for whatever it is that helps you to relax — reading, taking a bath, listening to music, going for a run. It doesn’t matter what you do, but by making self-care a non-negotiable you are helping to build strong foundations for your long-term emotional health.

Final Thoughts

Emotional wellbeing is an ongoing process, not a one-off. As translators and interpreters, you juggle unique challenges that make looking after your emotional wellbeing essential. Not all these ideas might be for you, but experimenting with different approaches will help you discover what works best and will help you to thrive both personally and professionally.