A survey done by blind back in 2020 showed that 83% of communication professionals are feeling burned out — with 25.3% of which saying that it was due to an unmanageable workload. With this in mind, it makes sense why companies have a high turnover rate, and why there is a lack in the quality of work that is being produced. So, what is the solution? Enter
mindfulness!
Helen Nicholson, founder and CEO of The Networking Company (a leadership development consultancy), published her highly anticipated book,
Mindfulness: How to Stay Sane in an Insane World.
In this article, we will take a look at eight of the tips that Nicholson has for every industry professional on how to keep a cool head when everything around you seems chaotic.
Ready to get mindful? Let's do it:
1. Avoid working overtime
Since a lot of us started working from home, it has become a lot easier to look at the clock, see that it is 17:00 and then think, "Just five more minutes". Eventually, those '
just five more minutes' turn into a few extra
hours.
In the PR industry, having an always-on mindset is viewed to be essential because, as a PR pro, you work with time-sensitive news. You need to get it out to the public
ASAP! But while you are diligently working until midnight, the journalist might only look at your email the next day
anyways.
So, Nicholson suggests that you "pack your laptop away, out of sight, at 17:00."
2. Start your morning mindfully
Speaking of mornings, it's safe to say that I am
not a morning person at all! For the night owls out there who are trying to start each day mindfully — especially if you start work early — the attempt might lead to more irritation and agitation.
Ain’t that the truth, especially when your colleagues are morning people. But starting the day off on a good foot is
essential for a productive and positive day.
As a PR professional, you are
constantly working with people, which means you can't show up grumpy to a meeting. So, how does one deal with this?
Well, Nicholson advises that in the morning, you need to make yourself a hot drink such as tea (
if you are not a morning person then coffee is definitely the way to go). While you consume your hot beverage,
do not touch or look at your phone. You only switch on your phone once you have finished your hot drink. This will help you to avoid distractions and stay mindful, even just for a moment.
3. Spend breaks outside
Looking at a YouTube video of nature does
not count as eating your lunch outside — just
btw! This means that it is important to take a proper break in the middle of your workday and spend that time soaking up the sun.
As a PR professional, you need to think on your feet
constantly and have a creative approach. Taking proper
breaks outside and removing yourself from your routine will allow for those creative juices to start flowing.
Nicholson advises that you eat your lunch outside, away from your desk, and that you take at least two breaks where you can take a walk in the garden. If you are working in the office, try to find a spot with a little bit of sun and unwind.
4. Keep a gratitude journal
The PR industry is a tough place to work in — with managing the reputation of brands and influencers, communicating with the public, always taking care of PR crises
and gaining earned media. This makes it easy to feel demotivated at times.
That is why Nicholson suggests writing at least five things down in a gratitude journal right before you go to bed. Nicholson says anything goes — even if it's just, 'I am grateful this day is over'. It is important to look at the bright side because you want to avoid feeling demotivated. Keeping a gratitude journal allows you to find positivity and stay motivated when you need it most.
5. Breath mindfully
There are a lot of benefits that come with
proper breathing — some of which include lowering your blood pressure and helping you to deal with stress and anxiety. When working in the PR industry, you will come across many obstacles daily. Being a communications specialist requires you to think on your feet and be quick to the rescue in any situation.
Nicholson says that "after your morning coffee, you need to do the '4:7:8' breathing technique for five minutes." So, what exactly does 4:7:8 breathing mean?
Well, it is a technique where you:
- breathe in through your nose to the count of four
- hold your breath to the count of seven
- exhale through your mouth for the count of eight, and
- do this at least 10 times.
This method will help you to be mindful and present, which will lead you to feel more relaxed.
6. Avoid multitasking
Your brain is not meant to focus on more than one thing at a time (
yes we are looking at all those who text and drive). "
The human brain cannot perform two tasks that require high-level brain function at once," according to Chris Adams, contributor for
ThoughtCo.
This means that when you are trying to multi-task, you will either burn out
really fast or you will be doing things without mindfulness. This will lead you to make small mistakes or do something half-heartedly.
As a PR pro, your to-do list is
never-ending, but it is important to do
one thing at a time.
"Do one thing well at a time. It makes you happier and more productive."
— Helen Nicholson
7. Use your phone mindfully
If you are anything like the average person, then your screen time is probably around three hours a day. In fact, it is around
three hours and 15 minutes to three hours and 43 minutes a day, according to a study done by 11k Rescue. And there is no shame in that — there is a
lot to do on your smartphone.
But as a PR specialist, you might even spend
more time on your device, which can have a negative effect in the long run.
That is why Nicholson suggests that you should do a "digital detox once a week, over the weekend." So you could, for example, turn your phone off only for 15 minutes. You can then, later on, start leaving it off for longer until you reach your goal.
Remember, airplane mode is not for just when you are on the plane.
8. Sleep, Reset, Slay
It is common to hear people nowadays say, "I only slept four hours last night." They tend to say it with so much pride. But it is time that we take a different look at sleep. Why? Because believe it or not, sleep is
extremely important.
As a PR professional, you work with many different people, which means that you always need to act, look
and feel your best. This task can become much harder if you are not getting enough sleep.
So, what are some benefits when it comes to sleeping seven to eight hours a night?
According to WebMD, it includes:
- a sharper brain
- a mood boost
- a healthier heart
- steadier blood sugar, and
- a stronger immune system.
Struggling to get in those much-needed ZZZ's? Nicholson says that you need to "take two slow-release magnesium tablets before you go to bed and have an Epsom salts bath. It helps relax your body, so you sleep better."
So, don't let anyone make you feel that sleeping is linked to laziness because getting enough sleep makes you so much more productive.
If you are a PR pro, what other tips do you have for your fellow industry professionals? Be sure to let us know in the comments section below.
*Image courtesy of Vecteezy