Health Implications of being a Work From Home Employee or Freelancer

In this podcast episode, we'll take a closer look at the health implications of remote work. We'll explore the physical and mental health risks that can arise from spending too much time at home and offer practical tips for staying healthy, both on and off the clock. Understanding the challenges of remote work, regardless of how long you've been doing it, is essential for finding a balance that supports your overall well-being.

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Key Takeaways

Freelancers and remote employees often face similar health issues like eye strain, back pain, and poor posture due to long hours of sitting and screen time. Gab and Gelo share personal experiences of dealing with these challenges while working from home.
Many health problems, like eye strain and back pain, develop gradually over time. It’s easy to overlook the symptoms until they become severe and affect your daily life. Gelo shares how he ignored small issues until they led to a herniated disc and chronic pain.
Working from home can negatively affect sleep patterns. Gelo discusses how poor sleep hygiene and overconsumption of coffee contribute to issues like acid reflux. Managing stress and adjusting habits are key to improving sleep quality.
Gab and Gelo emphasize the importance of addressing health problems early and seeking professional help when needed. They discuss remedies for stomach discomfort and the importance of balancing work and personal health to avoid burnout.
Prolonged hours spent working at a computer can lead to physical strain and mental fatigue. Gelo highlights how overworking, poor posture, and sleep deprivation contribute to health problems like migraines, stress, and anxiety.
Both Gab and Gelo emphasize the need for clear boundaries between work and personal life. Setting limits on work hours, saying "no" when necessary, and managing client expectations are crucial for avoiding burnout and maintaining mental well-being.
Incorporating physical activity, staying hydrated, and investing in ergonomic furniture are key to reducing physical strain from long hours of remote work. Simple practices like standing up, walking short distances, and using a good chair can make a big difference.
Gelo shares how switching to a high-protein diet, such as eating steak and eggs for breakfast, has boosted his energy levels. Gab adds that small dietary changes can improve focus and productivity, and these adjustments can fit different lifestyles and budgets.
Both speakers highlight the importance of seeking professional help when struggling with work-related stress or isolation. They stress the value of being open to therapy and making mental health a priority in remote work environments.

Both Gab and Gelo emphasize the importance of having a daily routine that balances work and personal time. Gab uses physical exercise and time management tools like calendars to stay focused, while Gelo suggests using to-do lists and blocking off specific hours for work and exercise.
Both hosts agree that having accountability partners can help maintain consistency in both work and fitness goals. Whether it’s a workout buddy or a professional contact, having someone to check in with can boost motivation and keep you on track.
Gelo and Gab discuss how isolation can affect mental health in freelancing and remote work, highlighting the value of building social connections, joining online communities, and attending meetups to feel more connected and supported.
Gab encourages freelancers to prioritize physical and mental well-being by investing in ergonomic work setups, eating well, exercising, and managing stress. Both emphasize the need for regular health check-ins and seeking professional help when needed.
Gelo stresses the need for freelancers to continually invest in their skills and professional growth. Whether it’s through networking, learning new tools, or considering a transition to agency work, staying motivated and expanding your capabilities is key to long-term success.

Quotable Quotes

"Working from home can really take a toll on your health if you're not paying attention to the small things. It’s important to build habits that help you stay active and avoid the pitfalls of a sedentary lifestyle."
– Gab
"Taking care of your health isn’t just about what you do during work hours—it’s about how you balance work with the rest of your life."
– Gab
"Burnout can sneak up on you when you least expect it. The key is to recognize the signs early and make adjustments before it takes a bigger toll."
– Gelo
"You don’t have to overwork to succeed. Setting boundaries, both with your clients and yourself, is essential to maintaining balance and protecting your mental health."
– Gab
"A few small lifestyle changes—like staying active, drinking water, and taking regular breaks—can make a huge difference in how you feel at the end of the day."
– Gelo
"Learning to say ‘no’ isn’t just about managing your time—it’s about protecting your energy and preserving your well-being."
– Gab
"Setting clear expectations with clients isn’t just a professional skill—it’s a way to protect your personal time and avoid burnout."
– Gelo
"The key to staying motivated isn’t just about grinding through work—sometimes, it’s about connecting with others and having something to look forward to."
– Gab
"When you work in isolation, it’s easy for stress and frustration to build up. Building strong relationships, whether virtual or in-person, can make all the difference in managing that pressure."
– Gelo
"As a freelancer, it's essential to invest in your health from the start—ergonomic furniture and health insurance can make all the difference in the long run."
– Gab
"Establishing a routine, setting boundaries, and managing stress aren't just nice-to-haves—they’re crucial for maintaining a sustainable and healthy work-life balance."
– Gelo
"Don’t wait until you're mentally exhausted to reach out for help. Proactively managing your mental health is key to staying sharp and focused, especially when working from home."
– Gelo
"Taking time for yourself is not a luxury—it's a necessity. A retreat or even a short break can give you the mental clarity you need to reset and come back stronger."
– Gelo
"The more you invest in learning and growing your skills, the more motivated you’ll be to push forward and take your freelance career to the next level."
– Gelo

What's Next

As we wrap up today’s post, take a moment to reflect on how the health challenges of remote work are impacting your life. Are you noticing the creeping effects of long hours, poor posture, or stress? Perhaps it’s time to set new boundaries, invest in your health, or seek support from a professional. Remember, small changes—like incorporating physical activity, staying hydrated, and prioritizing your mental well-being—can make all the difference.

The journey to better health and work-life balance isn’t always easy, but it’s worth it. As Gab and Gelo discussed, it’s crucial to be proactive, set boundaries, and invest in routines that support both your physical and mental health. Exercise, hydration, or simply knowing when to say "no," taking care of yourself should always be a priority.

Don’t forget to tune into our next episode. Until then, keep reflecting, stay proactive, and take the next step toward a healthier you.

Transcript Summary

00:00 - 00:43

Gab: Welcomes listeners to the latest episode of SEO Kwentuhan, teasing a light discussion about SEO-related topics, featuring an interesting health discussion.

Gelo: Introduces himself and greets the listeners warmly.

Gab: Introduces the main topic: the health implications of working from home as a freelancer or remote employee, reflecting on personal experiences related to work-life balance and health.

Gelo: Agrees and mentions that both freelancers and employees working from home face similar health challenges.

Gab: Further elaborates on the subject and sets the stage for a more in-depth conversation.

00:43 - 02:18
Gelo: Shares his personal experience, noting that he’s seen changes in his own health since transitioning to work-from-home life. He’s also witnessed similar struggles in the SEO community.

Gelo: Asks Gab about the most common health issues that work-from-home employees or freelancers experience.

Gab: Responds, acknowledging that these health issues are indeed quite common among people working from home.

Gab: Talks about his personal experience as a freelancer and how he’s been fortunate not to experience serious health issues so far. He shares that he’s mainly dealt with small, manageable problems due to the nature of the industry.

Gab: Offers a disclaimer, emphasizing that he’s not a fitness expert and encourages listeners to consult doctors or experts for health-related advice.

Gab: Stresses that his insights are based on personal experience and emphasizes the importance of considering professional advice when it comes to health.

02:19 - 04:12

Gab: Describes some of the physical issues he's experienced, such as eye strain and back discomfort, due to prolonged computer use in the SEO industry.

Gab: Humorously recounts how long they’ve been working on computers, even mentioning playing video games like Counter-Strike since their younger days. Gab talks about the long hours spent in front of the computer, noting that it’s common for workdays to extend far beyond typical office hours.

Gab: Shares how prolonged screen time has affected his vision, and how he now uses protective glasses to mitigate eye strain from the blue light emitted by screens. Gab continues to discuss his vision problems, including slight astigmatism and how it impacts his daily activities, like driving.

Gab: Describes how driving, especially under certain lighting conditions, can worsen his eye strain, leading to discomfort and fatigue.

04:12 - 06:04

Gelo: Chimes in, suggesting that the blue light emitted by screens is a major culprit in causing such discomfort.

Gab: Explains how constant screen exposure contributes to stress and fatigue, noting how this differs from traditional "blue-collar" work, where physical labor causes its own form of exhaustion.
Gab: Reflects on how, as a freelancer, he’s experienced physical discomfort due to long hours in front of the screen, with side effects like headaches and neck pain. Gab describes his experiences with weight gain and a lack of physical activity, which are common among people working from home. He highlights the dangers of prolonged sitting.

Gab: warns that ignoring these physical issues can lead to more serious long-term health problems.

Gelo: Adds that repetitive strain injuries are also common, such as eye strain, which many freelancers in SEO also experience. He describes how the strain can sometimes be so severe it causes headaches.

06:04 - 08:02

Gab: Shares his experience with eye strain from being focused on the screen too long, sometimes leading to severe headaches and discomfort.

Gelo: Jokes about how, sometimes, the discomfort in his eyes feels so intense that it feels like his eyes are going to pop out.

Gab: Explains that when you’re working intensely, the body can build up tension that you don’t notice, such as eye strain or muscle stiffness.

Gelo: Discusses his own health issues, including back pain and sciatica, which are worsened by poor posture. He mentions his experience with a herniated disc in his spine, which is linked to long hours of sitting.

Gelo: Elaborates on how his herniated disc affects his health, and how he has started using a standing desk and paying more attention to ergonomics after years of working from home. Gelo shares how his back pain led him to incorporate stretches and breaks into his routine, emphasizing the importance of "spine hygiene" and movement to avoid further damage.

Gelo: Reveals that he set a timer to remind himself to stand up every 30 minutes to help reduce back and neck strain.

08:02 - 09:39

Gab: Humorously mentions that Gelo has an alarm to remind him to get up and stretch.

Gelo: Describes how ignoring these small habits led to significant back pain, which later became much more severe, affecting his ability to move or even get out of bed.

Gelo: Recalls the moments when his back pain became so intense that he was unable to even walk properly, leading him to make changes to his work habits.

Gab: Emphasizes how the symptoms often sneak up on you, and you don’t realize the extent of the problem until it becomes too severe to ignore.

Gelo: Shares his experience with recurring pain and discomfort in his left leg, due to nerve compression from his herniated disc, which worsens his overall mobility. Gelo explains how this pain has become so intense that it limits his ability to move and affects his daily life.

Gelo: Reflects on the impact of disrupted sleep patterns, which he believes is another consequence of working from home, including excessive coffee consumption and poor sleep hygiene.

09:40 - 11:07

Gelo: Continues by explaining how coffee, while a popular habit for many, can disrupt sleep, especially when consumed in excess, leading to negative effects like poor rest and low energy levels.

Gab: Jokes about his own iced coffee habit, acknowledging that it's hard to resist the temptation.

Gelo: Discussion starts with a lighthearted moment about the early morning and the contrast between hot and cold drinks. Gelo mentions that they are feeling cold despite drinking something hot, referring to the struggle of balancing different temperatures at the start of the day.

Gelo: Continues explaining the flavor sensations in drinks when they are consumed, emphasizing the strong flavors when food or drinks are not properly digested or balanced.

Gelo: Discusses the effects of disrupted sleep patterns on their health, specifically mentioning how they experienced acid reflux (hyper acidity). They mention the pain and discomfort that accompanies it, along with how this issue arises from disrupted sleep habits, especially when drinking coffee or consuming acidic foods.

Gab: Responds, acknowledging that a student had asked about how to manage acidity and stomach issues in their Discord channel. Gab shares their advice, emphasizing the importance of managing stress and not just focusing on coffee or vitamins, as stress is often the root cause of such issues.

Gab: Repeats the point that it’s important to manage stress to prevent acidity, acknowledging that many people rely on coffee for energy, which can exacerbate the problem if not properly managed.

11:07 - 12:22

Gelo: Mentions something about a "paste" (likely referring to a remedy or treatment) that could be helpful in managing these issues but cannot remember the specific name of the product.

Gelo: Briefly interrupts the conversation to recall the term for the remedy, but cannot come up with it immediately. They mention looking up the name, and also talk about a specific condition related to stomach acid but are unsure of the details.

Gab: Interjects, suggesting that they could help find the correct information or possibly boost the conversation.

Gelo: Clarifies they are not trying to "boost" anything but are trying to alleviate the pain they are discussing.

Gelo: Explains that the remedy being discussed is for soothing the stomach lining, comparing it to a jelly-like substance that can help ease stomach pain. They clarify that the focus is on alleviating discomfort from acid reflux.

Gab: Seeks further clarification, asking if the remedy involves a jelly-based product that helps soothe the stomach.

Gelo: Agrees and confirms that jelly-like remedies can be helpful, especially in alleviating stomach pain caused by acidity. They also note the difficulty of managing these symptoms. He adds that the remedy is very sweet, which is also an important factor in its effectiveness.

Gab: Acknowledges that Gelo often uses this remedy, especially for stomach acidity. They note that it’s common to feel the effects of acidity after a long day, particularly when the person has had poor sleep or excessive stress.

Gab: Further discusses the high doses of vitamins that are available, noting that such supplements may help, but caution is needed to avoid overuse or misuse.

12:22 - 14:03

Gelo: Discusses how overworking or working long hours, especially in front of a computer, can have a negative impact on physical health. They mention that the body can handle short bursts of intense work, but prolonged hours can cause significant physical strain. They suggest that sleep deprivation is a major factor in exacerbating physical and mental health issues, including migraines and general stress.

Gelo: Expands on how mental health can be negatively affected by work patterns, especially the isolation caused by remote work. They explain that while work from home is convenient, it can also increase feelings of isolation and contribute to mental health concerns like anxiety and depression. They mention how these effects are often amplified in people who are working long hours without sufficient social interaction.

Gab: Acknowledges the impact of mental health concerns in the workplace, especially in remote environments.

Gelo: Continues to discuss the challenges of working from home, especially how mental health problems can often go unnoticed.

Gab: Empathizes, saying they understand how difficult it can be to deal with isolation during remote work. Gab emphasizes that it’s important to consult with a mental health expert if you are struggling, underscoring the need for professional guidance in managing stress.

Gelo: Agrees, reiterating that consulting an expert can help, especially when dealing with work-related stress and mental health challenges.

Gab: Affirms the importance of maintaining an open mind, especially in regard to mental health concerns. They emphasize that being open to therapy or other forms of mental health support is crucial.

14:03 - 16:01

Gab: Talks about the physical health challenges faced by remote workers, particularly due to long hours spent in front of a computer. They acknowledge that the nature of remote work can lead to physical health issues.

Gelo: Talks about how working long hours can affect a worker’s posture and overall physical well-being, mentioning that even short bursts of intensive work can still contribute to stress and burnout over time.

Gab: Discusses the importance of balancing workloads, especially when managing multiple clients or projects. They mention the temptation to overwork when high-paying clients are involved but warn that this can negatively impact both health and work quality in the long run. Gab stresses that overworking is not worth the toll it takes on health. They urge listeners to prioritize their well-being over chasing excessive work hours.

Gelo: Quickly adds that overworking can lead to physical and mental burnout, underscoring the importance of taking care of one’s health.

Gab: Offers advice on work-life balance, particularly for students and those beginning their careers. They emphasize that it's important to recognize the signs of overwork and stress and to take proactive steps to manage workloads and stress effectively.

Gelo: Brings up how blue light and long hours in front of a screen can contribute to burnout and eye strain. They also mention a previous episode on burnout, suggesting that it’s something the team could explore in more detail in the future.

Gab: Agrees and suggests that the topic of burnout could be revisited in a future episode, as it’s something that many

16:01 - 23:31

Gelo: Shares an experience about burnout caused by long working hours and poor sleep patterns. They also mention a previous episode about burnout and suggest the possibility of discussing it further in this episode. They highlight the mental toll of working long hours and the difficulty of retaining high-paying clients while managing a busy schedule.

Gab: Continues to discuss how poor lifestyle choices like sitting for long hours, eating fatty foods, and poor circulation can affect your body. They explain how these habits can contribute to weight gain and health issues, especially if you don't incorporate physical activity into your routine.

Gelo: Agrees and points out that these lifestyle factors can impact heart health, circulation, and overall energy levels. He emphasizes the importance of exercise and diet adjustments to avoid these negative effects.

Gab: Suggests simple physical activities to incorporate into a work-from-home routine, such as walking short distances, using a treadmill, or standing while working. They mention the benefits of having ergonomic furniture to reduce discomfort during long working hours.

Gelo: Agrees and emphasizes the importance of being mindful about movement, even if it’s just standing or walking for a few minutes.

Gab: Talks about the importance of staying hydrated throughout the day, especially for those working long hours in front of a computer. They suggest drinking water regularly to maintain health and reduce the risks of dehydration-related problems.

Gelo: Comments on the impact of drinking water on energy levels and health.

Gab: Then transitions to discussing the importance of investing in ergonomic furniture, particularly chairs, to avoid strain and discomfort during long work sessions.

Gab: Shares their personal experience of needing coffee to get through busy days, particularly during meetings at odd hours. They mention the difficulty of managing energy levels and the importance of understanding the pros and cons of coffee consumption.

Gelo: Briefly comments on the necessity of setting clear boundaries around coffee consumption to avoid negative effects.

Gab: Discusses the importance of taking breaks after long hours of screen time. They recommend activities like playing with family, spending time outdoors, and avoiding excessive screen time after work to reduce eye strain and improve mental well-being.

Gelo: Shares their experience of spending time in parks or nature to decompress, emphasizing the importance of balancing screen time with outdoor activities for better mental health.

23:31 - 30:50

Gelo: Talks about setting boundaries at work to protect your mental health. They suggest informing clients and colleagues about your availability, especially if you work in a freelance environment with irregular hours.

Gab: Concurs, explaining that setting boundaries helps manage expectations and avoid burnout, especially when working with difficult clients or in situations where boundaries are not respected.

Gelo: Mentions the importance of not overcommitting, especially when working long hours. They suggest saying "no" to clients or tasks that aren’t aligned with your priorities, and how learning to set limits helps preserve your energy and mental health.

Gab: Discusses personal experiences of overworking and dealing with the consequences, such as burnout from working 16–18 hours a day. They emphasize the need for self-care and mental health awareness.

Gelo: Shares their experience of experimenting with a high-protein diet, specifically eating steak and eggs in the morning to boost energy. They mention the positive effects of this change on their energy levels throughout the day.

Gab: Jokes about how affordable it is to incorporate such foods into their routine, while Gelo highlights that diet changes can be tailored to personal preferences and budgets. They discuss how simple diet adjustments can lead to noticeable improvements in energy and focus.

Gab: Reinforces the importance of setting boundaries in both work and personal life to maintain mental health. They discuss the challenges of freelancing and how establishing clear guidelines with clients helps ensure long-term success.

Gelo: Concludes by reflecting on the importance of balancing work and personal time and setting boundaries to avoid overwork and stress.

Gab: Discusses the importance of maintaining respect for personal life outside of work. Emphasizes that balancing work and personal time is essential, and it’s crucial to respect this boundary.

Gelo: Agrees with Gab, pointing out that clients who work on a retainer basis may not always understand personal boundaries but that professionals can still manage by setting clear expectations.

Gab: Talks about how certain tasks, like a simple text or uploading a blog, can be delayed to the following workday (like Monday), which can help balance workload and personal time. Highlights the importance of setting realistic expectations with clients about availability.

30:50 - 33:21

Gab: Continues discussing work timings and how sometimes tasks may need to be postponed or adjusted, but communication is key.

Gelo: Acknowledges the flexibility of handling tasks and communication in a way that respects both personal time and professional commitments.

Gab: Suggests using tools like ChatGPT to optimize communication with clients, making responses more respectful and professional.

Gab: Explains that maintaining professionalism and setting clear communication boundaries are important for establishing respect in the working relationship.

Gelo: Agrees, noting that setting expectations clearly prevents misunderstandings.

Gelo: Offers a brief, humorous response about understanding and adjusting to the workflow. He suggests a technique where one can set boundaries by starting with offline communication first and then moving to more personal methods like WhatsApp, to prevent constant work distractions.

Gab: Talks about defining work hours to help clients understand when to expect responses. Gab mentions that they personally work from 1 pm to 10 pm, which is important for setting clear boundaries.

Gab: Explains that respecting one’s own work hours, and ensuring clients are aware of these hours, is part of professionalism. Gab emphasizes the importance of not letting work bleed into personal time.

Gelo: Recommends that clear, non-negotiable working hours should be communicated to clients. This helps in preventing misunderstandings and ensures balance.

Gelo: Reflects on the importance of setting boundaries and sticking to them. Emphasizes that both parties must respect each other’s time for a successful and sustainable working relationship.

33:23 - 35:59

Gab: Shares personal practices for achieving work-life balance, including physical activity like stretching and push-ups. Gab emphasizes the importance of having a structured daily schedule, which helps maintain consistency and focus.

Gab: Continues talking about the importance of organizing time efficiently. Gab uses the example of setting aside time in the morning to do physical exercise before beginning work, to maintain both mental and physical health.

Gab: Discusses how keeping a structured routine ensures that one can fit exercise or personal time into their busy schedule. Gab mentions using a calendar to keep track of meetings and work tasks.

Gelo: Shares their struggle with focusing and how they sometimes forget certain tasks. They mention journaling as a helpful tool, though they admit not always being consistent.

Gelo: Talks about their experience with ADHD and how it affects their ability to stay focused on one task. They recommend using strategies like journaling and creating to-do lists to improve productivity.

Gelo: Suggests another method for staying productive by setting non-negotiable work hours, such as blocking off certain times for focused work and others for physical exercise.

Gelo: Recommends finding accountability partners to stay motivated and consistent. They share how having a workout buddy or someone to check in with helps them stay on track.

Gab: Agrees, adding that accountability partners are valuable because they keep you consistent in your goals, such as fitness or work tasks. Gab shares a personal anecdote about how having a workout partner helps maintain motivation.

36:01 - 38:16

Gelo: Talks about how isolation can impact mental health, particularly for freelancers who often work alone. They stress the importance of social connections and building a support network.

Gab: Shares their own experience with isolation. Gab mentions how they were introverted in high school and college but have come to appreciate the value of building social relationships, particularly through online communities.

Gab: Reflects on how they initially felt like they were the only one working in SEO during the years 2016–2018. Over time, they began attending conferences and joining online communities, which gave them a sense of belonging and increased motivation.

Gelo: Agrees and mentions how being part of a community and interacting with others online can help combat feelings of isolation.

Gab: Emphasizes the importance of sharing knowledge within communities. Gab believes that the days of "hoarding" knowledge to stay ahead are gone. Instead, collaborating and sharing is now the key to success in freelancing.

Gab: Encourages listeners to build relationships with others in the same industry. Gab suggests that freelancers can benefit from online communities where they can share tips, ask questions, and learn from one another.

Gab: Reflects on how isolation can be a challenge for freelancers working from home and suggests that virtual relationships, such as through podcasts or online forums, can fill the gap and offer valuable support.

38:34 - 41:11

Gab: Suggests setting up regular meetups or check-ins with friends and colleagues to stay motivated. They stress that having something to look forward to, like a meet-up, can help keep up enthusiasm and reduce stress.

Gab: Discusses how a lack of social interaction can affect one's sense of belonging. Gab explains how engaging with others and contributing to the community helped them regain a sense of purpose and belonging, which in turn boosted their confidence.

Gab: Reflects on their earlier experiences with freelancing, feeling isolated and believing they were the only one facing certain challenges. Over time, connecting with others in the industry helped them realize they weren’t alone.

Gelo: Emphasizes the importance of sharing knowledge within communities. They encourage listeners to engage in knowledge-sharing rather than hoarding information for personal advantage.

Gab: Concludes by reiterating the importance of being generous with knowledge and collaborating with others. The freelancing community is more effective when everyone contributes and supports each other.

Gelo: Begins the discussion by talking about the impact of isolation on remote work. He highlights how working from home can lead to various challenges, including feelings of loneliness, increased anxiety, and depression. These feelings stem from a lack of social support, which is common when working in isolation. Gelo notes that in a traditional office setting, it's easier to share personal problems with coworkers or managers, but when working remotely, it can be harder to connect with others, especially if communication is limited to chats or emails.

Gab: Adds that working in a healthcare setting (like pediatrics) feels more traditional and structured, so he doesn't experience these feelings of isolation as much as others in different industries.

41:11 - 47:39

Gelo: Continues discussing the negative impacts of isolation. He lists several key effects:

Feeling of loneliness
Increased anxiety and depression
Decreased motivation
Reduced sense of belonging
He mentions that isolation can lead to cognitive decline, as social engagement is tied to mental sharpness. He also touches on the difficulty of collaborating with teammates when you're isolated, and how overworking can exacerbate these problems.

Gelo: Explains that isolation can impact cognitive functions over time. He connects this decline to the lack of social interaction and the mental sharpness that comes from collaborating with others.

Gelo: Shifts the discussion to how stress accumulates over time in isolated environments. He describes a situation where a worker feels disconnected from a colleague, leading to misunderstandings and resentment. This can make it hard to work together on projects, further stressing the individual. He also mentions that working remotely in different locations (like provinces vs. metro areas) can contribute to feelings of isolation and disconnection.

Gab: Chimes in, providing context on the importance of having a strong community and support system in the workplace. He brings up an example of people in SEO (Search Engine Optimization) forums, where the community can help alleviate feelings of frustration but also cause frustration if members are unresponsive or unhelpful.

Gab: Emphasizes the importance of building a healthy work environment, especially for freelancers. He stresses the need for patience and professional communication, suggesting that answering questions thoughtfully can help avoid misunderstandings.

Gelo: Echoes Gab’s point and discusses the benefits of being approachable and not making others feel dumb for asking questions. He also notes that when starting as a freelancer, it’s important to invest in your own professional development and network effectively with others.

Gab: Talks about the importance of investing in your health, particularly for those in remote or freelance work. He mentions that many people, particularly vloggers or influencers, often neglect their health despite having a visible presence online. Gab stresses the need to focus on healthy food choices and regular exercise. He also mentions that new freelancers should avoid overworking to the point of burnout and should take steps to ensure their physical and mental well-being, such as using ergonomic furniture and setting boundaries between work and personal life.

47:39 - 51:04

Gab: Offers practical advice for new freelancers, particularly on how to manage their health risks while working remotely. He suggests freelancers invest in ergonomic setups (like chairs and desks), which can help prevent long-term physical issues like back pain. He also advises that freelancers focus on building a result-driven approach, where they can showcase case studies or examples of their work to attract higher-paying clients. Gab also emphasizes the importance of investing in health insurance or emergency funds in case something goes wrong.

Gelo: Wraps up the discussion by summarizing the importance of establishing a routine, managing stress, and setting boundaries in work life to avoid the negative effects of isolation.

Gelo: Finishes by briefly summarizing the tips discussed, highlighting the importance of maintaining a work-life balance, investing in health, and setting up a proper work environment.

Gab: Concludes by reiterating that no matter what kind of work you do—whether it’s freelancing or remote work—you need to prioritize your health and well-being. He also stresses the importance of investing in yourself to achieve long-term success.

Gelo: Discusses the importance of prioritizing health early on, mentioning ergonomic chairs and desks. He highlights staying connected within the community, especially in SEO and VA groups, where you can find helpful resources such as free webinars and conferences. Gelo emphasizes networking for referrals and monitoring screen time to maintain a healthy work-life balance.

Gelo: Continues explaining the value of asking questions and seeking advice from others in professional communities. He reiterates the importance of managing screen time and taking breaks to avoid burnout, especially for remote workers. He also mentions the need to practice stress management, which is often overlooked in the Philippines.

Gelo: Further emphasizes that stress management practices like meditation or downtime aren't commonly practiced in the Philippines. He shares that he recently consulted a health professional via his work health card, which offers access to services like psychologists and stress management techniques.

Gelo: Explains that health consultations can provide valuable techniques for managing stress. He mentions how health cards at work offer psychological support, which can help with mental clarity and well-being, particularly for remote workers. Gelo suggests seeking out professional help when needed.

51:06 - 52:43

Gelo: Clarifies that InfiniCare provides access to psychologists who can offer guidance on stress management. He encourages not to wait until you're feeling mentally unwell before reaching out to these professionals. It’s important to be proactive about mental health, especially in work-from-home setups.

Gelo: Talks about the benefits of seeking professional help, especially when working remotely, to avoid burnout. He mentions that even male employees, who may hesitate to speak up about their feelings, can benefit from consulting a mental health professional. It’s crucial to invest in one’s mental health.

Gelo: Shares a personal goal of taking a 3-day break from work next year to fully disconnect. He wants to turn off his cellphone and experience a full retreat to reset and recharge mentally. He emphasizes that it’s important to have time for yourself to reflect and relax.

Gelo: Explains that he wants a retreat where he can be fully disconnected from work, emphasizing that it's crucial to experience time away from work to recharge.

Gelo: Clarifies that it’s about taking time for yourself to fully disconnect and refresh. He discusses the benefits of taking a retreat alone to rest and reset mentally.

Gab: Suggests that a retreat can be valuable when taken alone for personal reflection.

Gelo: Continues discussing the idea of taking time off for a retreat. He mentions renting a cottage in a nature-filled area to fully disconnect from work and recharge.

Gab: Asks about the location and type of retreat Gelo is considering.

Gelo: Mentions Mount Puro and the option to rent a cottage there, suggesting that a retreat should be in a natural, peaceful location to fully disconnect.

Gab: Responds with interest, noting that this type of retreat sounds appealing.

52:44 - 54:06

Gelo: Mentions the plan to disconnect, even bringing just a simple phone for emergency purposes. He emphasizes the need for a clear mind during such breaks.

Gab: Jokes that the phone would be for emergencies only, ensuring no distractions during the retreat.

Gelo: Talks about the overwhelming number of clients and the referrals they receive, with a growing delegation system at work. He encourages freelancers to learn how to delegate tasks and manage their workload.

Gab: Agrees, emphasizing that as their business grows, they need to learn to delegate to avoid burnout.

Gelo: Shares the importance of continually upgrading your skills, especially for new freelancers. The more you learn, the more motivated you’ll be to push forward and expand your professional capabilities.

Gelo: Emphasizes the need for ongoing professional development. Freelancers should never stop learning and should always aim to improve their skills. He points out that the ultimate goal is to grow, whether it's transitioning into an agency owner or continuing to enhance your expertise.

Gelo: Encourages listeners to strive for greater success in their freelance careers and to continually look for opportunities to expand their knowledge, ultimately helping them achieve bigger goals like becoming agency owners.

54:06 - 54:31

Gab: Reflects on the possibility of helping others with their SEO skills, as mentioned earlier.

Gelo: Agrees and suggests discussing the topic of SEO in more depth.

Gab: Suggests setting up an SEO webinar or consultation to reach more listeners interested in SEO strategies.

Gelo: Adds that it’s a good idea to create a space where listeners can learn more about SEO.

Gelo: Agrees and suggests moving forward with this idea to provide more educational content for listeners.

Gab: Adds that this can be a valuable resource for their audience.

Gab: Says, Let’s do it.

Gelo: Adds that the ideas are beginning to spark and suggests planning out the event.

Gab: Agrees and suggests working on the details to make it happen.

Gelo: Emphasizes that this could help listeners reduce stress and enhance their professional growth.

Gab: Points out that this could be a great learning opportunity.

54:31 - 55:23

Gelo: Encourages listeners to stay anonymous in their discussions about stress management or other challenges, suggesting it could be a helpful and open conversation.

Gab: Agrees, mentioning that anonymity could make people more comfortable in sharing their struggles.

Gelo: Suggests creating a space for anonymous discussions to help listeners feel more comfortable.

Gab: Agrees and mentions that this could be a useful way to foster community support.

Gab: Asks to clarify if this would be related to the podcast topic.

Gelo: Discusses how sharing stories and experiences can help others learn. He encourages listeners to contribute their knowledge and challenges to foster growth.

Gab: Confirms that sharing is indeed beneficial for everyone.

Gelo: Reiterates that learning from each other is key and that providing a space for open communication is essential.

Gab: Wraps up, noting the value of these discussions for improving the community.

Gelo: Finishes by encouraging listeners to take action and improve their skills.

Gab: Humorously mentions his own responsibilities. Signals that they’re nearing the end of the conversation.

Gab: Mentions the final tips and suggestions.

55:24 - 57:40

Gelo: Promotes an ongoing giveaway related to SEO, explaining that there will be a live stream for a "Wheel of Fortune" type event with prizes such as cash and a 1-on-1 session with Sir Gab.

Gelo: Explains more about the mechanics of the giveaway and mentions additional prizes, including 1-on-1 consultations and Canva Pro subscriptions.

Gelo: Continues promoting the giveaway, focusing on its appeal.

Gab: Expresses interest in the prizes and encourages others to join.

Gelo: Adds that the 1-on-1 sessions with Sir Gab are also available as part of the giveaway, making the event more enticing.

Gab: Mentions his SEO course and encourages listeners to check it out if they are interested in learning more about SEO strategies.

Gelo: Encourages listeners to take the opportunity.

Gelo: Continues by promoting the SEO Sprint course and mentions that the link will be available in the show notes.

Gab: Reminds listeners to check out SEO merchandise, which is still available for purchase.

Gab: Discusses new merchandise, including bags, available for order in their group. They’ve been adding new designs every month.

Gelo: Mentions landing pages and new products coming soon for SEO enthusiasts.

Gab: Talks about creating tutorial-based content for their audience, including TikTok tutorials.

Gelo: Thanks everyone for tuning in and wraps up the conversation and says goodbye and invites listeners to join again for the next SEO session.