As communications professionals, we often find ourselves spending long hours sitting down as we craft amazing digital marketing plans and PR pitches. In the midst of being in the zone, it’s easy to overlook the importance of taking care of one’s overall well-being. However, it’s crucial to prioritize physical and mental health to be able to perform at peak performance and continue delivering exceptional value to our agency’s clients.
To help you kickstart a healthier and more motivated lifestyle, here are some activities we’re trying out:
Exercises for the PR and Marketing Professional
Spending extended periods hunched over a laptop can lead to neck pain and headaches, making it crucial to strengthen the back muscles to mitigate these discomforts. Additionally, incorporating mobility exercises into our daily routine can help alleviate tension in our muscles and joints caused by prolonged writing and planning sessions.
Here are some recommended actions to help alleviate tension and promote muscle mobility:
Step 1: Neck and Shoulder Rolls
- Sit up straight in your chair with your feet flat on the floor.
- Slowly roll your shoulders forward and then up towards your ears.
- Roll your shoulders back and down.
- Repeat this movement for 10-15 seconds.
Step 2: Upper Body Stretch
- Sit up straight in your chair with your feet flat on the floor.
- Place your hands behind your head with your elbows out to the side.
- Slowly lean back in your chair and lift your chest towards the ceiling.
- Hold this stretch for 10-15 seconds.
Step 3: Wrist Stretch
- Extend one arm in front of you with your palm facing down.
- Use your other hand to gently pull your fingers up and back towards your wrist.
- Hold this stretch for 10-15 seconds and then switch sides.
Step 4: Standing Hamstring Stretch
- Stand up and place one foot, ankle side down, on a stable surface, such as a chair or a desk.
- Keep your back straight and gently lean forward from your hips.
- Hold this stretch for 10-15 seconds and then switch sides.
Step 5: Calf Stretch
- Stand up and place your hands on a wall or desk in front of you for support.
- Take a step back with one foot and press your heel into the ground.
- Hold this stretch for 10-15 seconds and then switch sides.
Boost Your Performance by Breathing
Public relations and digital marketing can be high pressure jobs and take a toll on mental wellness. It’s good to realign yourself periodically to ensure you’re not too stressed and find internal motivation to give the best to your clients.
Step 1: Find a Comfortable Seated Position
- Find a quiet place to sit comfortably, with your feet flat on the floor and your hands resting on your lap or on your knees.
Step 2: Relax Your Body
- Close your eyes and take a few deep breaths to help you relax.
- Scan your body from head to toe, noticing any areas of tension or discomfort.
- Take a deep breath in and exhale slowly, releasing any tension in your body.
Step 3: Diaphragmatic Breathing
- Place one hand on your belly and the other hand on your chest.
- Take a deep breath in through your nose, feeling your belly expand.
- Exhale slowly through your mouth, feeling your belly contract.
- Repeat this deep breathing pattern for a few minutes.
Step 4: Counted Breathing
- Inhale deeply for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly for a count of 4.
- Hold your breath for a count of 4.
- Repeat this pattern for a few minutes.
Step 5: Affirmation Breathing
- Choose a positive affirmation that resonates with you, such as “I am capable” or “I am motivated.”
- Inhale deeply while silently repeating your affirmation to yourself.
- Exhale slowly while silently repeating your affirmation to yourself.
- Repeat this pattern for a few minutes.
These breathing exercises can be done in any order and can be repeated throughout the day as needed. Encourage your team to take breaks and practice breathing exercises regularly to improve motivation and overall well-being.
Decompressing Tips for a High Performing Marketing and PR Teams
Communications professionals often struggle with allowing themselves to relax due to feelings of guilt for not being productive. However, it’s important to remember that taking breaks is crucial for maintaining a healthy work-life balance and preventing burnout. In fact, having creative outlets can not only help us decompress but also hone in on the skills we need for our work.
Here are some suggestions for productive ways to relax and nurture our creativity:
Step 1: Reflect on What You Enjoy About Your Job
- Take a few minutes to reflect on what you enjoy about your job.
- Think about the tasks, projects, and interactions that bring you satisfaction and fulfillment.
Step 2: Choose a Creative Outlet
- Choose a creative outlet that you enjoy, such as painting, drawing, writing, or photography.
- This activity should be something that allows you to express yourself and tap into your creativity.
Step 3: Set Up Your Space
- Find a quiet and comfortable space where you can work on your creative activity.
- Set up your supplies and materials, such as paints, brushes, canvas, or notebook.
Step 4: Create
- Spend the next 20-25 minutes creating something that reflects what you enjoy about your job.
- Use your chosen creative outlet to express yourself and explore what brings you satisfaction and fulfillment in your work.
Step 5: Reflect on Your Experience
- Take a few minutes to reflect on your creative activity and what you created.
- Think about how this activity helped you decompress and reconnect with what you enjoy about your job.
By taking time to reflect on what they enjoy about their job and using a creative outlet to express themselves, team members can decompress and find renewed motivation and enthusiasm for their work. Encourage your colleagues to try this activity on their day-off and see how it can help them connect with their work in a positive way.
If you’re interested in getting worry-free support for your PR and Digital Marketing, contact us and we can help you chill as the leads come in.
A voracious social media consumer, Ayo is Magnolia’s Social Media and Content Specialist. He loves discovering ways to utilize platforms to boost the social presence of our clients while keeping an eye out for the next big thing and being an early adopter.
One of Ayo’s lifelong dreams is to have a long and illustrious reign as a Jeopardy champion.