Burnout in the PR industry is high. PRs often work long hours, manage multiple relationships – including clients with high expectations, and face a lot of rejection and criticism. While poor mental health is not just an issue in PR, there are certain norms specific to the industry which don’t help. Such as the ‘always on’ mentality and the pressure to deliver high quality results and hit key targets.
A recent study by PR software tool, Prowly, found that:
- 92% of PRs say work-related stress has a negative impact on their mental health
- Under two-thirds (57%) experience stress-related symptoms daily or very often
- Feelings of loneliness, anxiety and burnout were the most common among PR professionals
- Physical symptoms include issues with sleep, headaches, stomach aches, back pain and stress-related illnesses
- The main stressor for people in the PR industry is predicting work outcomes
- One in two say that larger teams or more time for tasks would lower stress levels
Healthier people make for a happier working environment. It’s in everyone’s best interests to support good mental and physical health as it will result in a more productive, efficient and happier workforce. As well as reduced sickness and an increase in retention. Whether you’re in PR or not, taking care of yourself is important. Here are 10 top tips for looking after your mental health and managing stress:
Regularly check-in with your mental health
Constantly feeling stressed and overwhelmed? It’s important to take time out and start thinking about why this is. Set out a set time in your calendar weekly, and call it a self-care session or a mental health hour. Whatever you call it – regular check-ins will make sure you’re taking the time to review your mental health to see how you could be happier or less stressed. Not only making you feel less stressed, but improving your performance and overcoming any challenges you may be facing. Talk to a manager or someone you trust to see if there’s anything they can do to provide support for you.
Set realistic expectations
It’s important to set realistic deadlines and not to over-commit yourself. Before you agree to a project or task – think about what needs to be done, how long you need and whether you need any support. Take other responsibilities into account and ensure you have enough time to take breaks. It’s important not to become stressed or tired. This could result in mistakes and means your work may not be completed to a high standard. You could cause issues by not raising problems early on so that your manager can provide you with adequate support.
Practice mindfulness
Practising mindfulness can be useful if you’re feeling stressed as it will give you a chance to take a proper break and self-reflect. This is because you’re becoming more aware of your thoughts and what’s stressing you out. Making it easier to step back and figure out what you need to improve your mental health. Building a habit of mindfulness can improve the way you react to stress. Better preparing you to handle high-pressure situations as they arise.
Breathing exercises are a good way to regulate your emotions. Through your breath, you can activate the parasympathetic nervous system (PNS) – the calming response in the body. Try breathing in to a count of four, holding it and then breathing out for up to twice as long. Do this a few times and you’ll not only calm down, but also reduce your heart rate and blood pressure.
Next, think about what you’re stressed about and then write down or list in your mind what’s in your control and outside your control. Then you’ll feel in a better position to figure out what you need to feel less stressed. Whether that’s more support, more time for a deadline or just someone to talk to.
Be kinder to yourself
Practising self-compassion will help you create a healthier approach when it comes to managing expectations too. If you don’t complete your work by a set deadline or achieve the results you wanted to, stay away from self-criticism. While you may not have hit your target – your efforts are still valuable and worthwhile. When planning out a task, think about the things that are under your control and what isn’t. This can then help you manage both client and managerial expectations, as well as improve your communication. It could also offer a potential solution to any issues or challenges you may be facing.
Take proper breaks
It can be tough to take set breaks if you have a lot of work or deadlines looming. With many PRs eating their lunch at their desk or skipping lunch altogether. Make sure you remember to take proper breaks so that you’re more refreshed when you’re back at work. Set a timer or alarm on your phone and make sure that you take those breaks when you’re reminded to. Actually get up from your desk, go for a walk, have a proper chat, take a shower or cook a healthy lunch so that you’re doing something away from your desk. Making it a routine as part of your schedule will make sure it becomes a habit, rather than an afterthought.
Clear your mind for improved mental health
The amount of information your working memory is processing at any time reduces creativity, leading to poor decision-making. When you clear your mind, your brain feels less overwhelmed and allows you to be more productive and focused. Offloading tasks from your mind, by maybe writing them down or adding them to an online to-do list, will help you free your mind. This will give you an external system to manage and process all the information surrounding any tasks.
Turn big tasks into manageable chunks
Big tasks can be overwhelming – whether that’s a large project that is due for one or several clients, or a deadline from a journalist. Just the thought of the task can be a motivation killer. So how do you avoid becoming overwhelmed by your tasks? Break the project down into smaller mini-projects with a deadline for each step. This can help reduce burnout and stress, and make it easier for you to achieve your goal.
Always have a plan in place
Having a plan in place before tackling a project can make you more productive and improve focus when completing the task. When it comes to meeting a deadline or running a campaign, knowing exactly what you need to complete and by when, to reach your deadline can help massively. You’ll feel less lost and will remain more focused when you’re working on each task. It offers the chance to have mini breaks between each step too, helping to reduce fatigue and feel less stressed.
Know when you work best
Knowing and understanding how and when you work best is important too. If you work better in the morning – make sure you get a good night’s sleep and eat a healthy breakfast to keep your mood and concentration up. Alternatively, if you work best in the late afternoon or evening, go out for a big walk on your lunch to clear your mind before you start back at work.
Find mutual support
Do you have colleagues or other PR pros that you could confide in? Having someone who knows the job and understands the unique pressures of the industry is a great way to find support. It can even be a great way to help improve your work. You could have regular chats, double check each other’s campaigns or press releases before finalising them. Even if you feel like you can’t confide in a colleague, you could find a community of PR professionals, look for groups where you can stay anonymous or use X to find PRs to chat to. Opening up can really reduce stress levels and help you improve your mental wellbeing.
