Practicing Self-Care During Mental Health Awareness Month and All Year Long

By: Kaylin R. Staten, APR

It’s almost the mid-year point, which means many of us like to do formal and informal check-ins with ourselves. Are we where we want to be at this point in the year? What else do we still need or want to accomplish?

If you’re like me, that ROI/ROE list is a mile wide. No matter the depth or breadth of your lists, you could feel overwhelmed and burned out in an always-on profession. (And if you don’t feel this way, that is fantastic!) It can be challenging to juggle your everyday workload, PRSA volunteer or member responsibilities, and other facets of your life. Work-life balance could seem like a lofty goal when you are struggling just to clear every day in survival mode.

I am a semi-open book when it comes to mental health. During my tenure as ECD Chair last year, I wrote about my own diagnoses and combating mental health stigma during May’s Mental Health Awareness Month. I shared an op-ed I wrote in 2018 that urged us to talk about and destigmatize mental health. That message remains the same. While we have continued to make significant societal strides since I penned that piece six years ago, we still have more work to do.

In 2024, PRSA ECD is committing to mental health and wellness advocacy. In 2022, PRSA-NY and the Honan Strategy Group released the State of Mental Health in PR Report. This study aimed to uncover members’ mental health and provide tangible resources. Members believe that public relations is 63% somewhat more or significantly more stressful than other industries. Fear, anxiety, and other factors also greatly impact a PR practitioner’s everyday work and life. 

The Public Relations Communications Association (PRCA), which is based in the United Kingdom, delved into members’ sources of stress and mental health ailments in a 2016-2017 study. The results prompted the release of a detailed toolkit.

Later this month, PRSA ECD will release the results of its inaugural District-wide mental health survey, where we asked our Chapter leaders and members to chime in about mental health experiences and needs. These results will allow us to provide resources, fine-tune programming, and provide other support when our Chapters need us the most.

These results will enhance our current 2024-2027 strategic plan, as well as formal and informal conversations and events. Ultimately, we aim to continue to serve members in our six-state radius and ignite further conversations that will have ripple effects throughout PRSA National and other Chapters and Districts.

We asked about burnout in our survey, which seems to be a cornerstone of stress within the PR/communications profession and in our PRSA volunteer roles. In the meantime, no matter where you find yourself, you can take practical steps to manage your burnout and achieve your own version of work-life balance. Honestly, I subscribe more to work-life integration to prevent creating multiple siloed versions of myself. I am by no means an expert, but my experiences have led me to gain knowledge that will hopefully help you on your journey, too.

Here are four practical tips that I hope will help you navigate your mental health this month:

Create and implement boundaries.

Boundary-setting does not come naturally to me. Since I was a little girl, I’ve been a people-pleaser. I do not enjoy conflict and love when everyone is happy. I am a Highly Sensitive Person who tends to feel overstimulated and overwhelmed easily. So, through a lot of work (and therapy), I have learned to create boundaries that will maintain and protect my energy. I do not have work emails on my phone. My only exception is when I travel, but for the most part, I can open my computer and check emails as needed. I also say “no” more than I used to, which is incredibly liberating. I don’t care as much what people think of me – which can be challenging in a reputation-management profession. My organization is based on the West Coast while I live and work on the East Coast, so boundaries are essential. However, boundary-setting isn’t an exact science. I have a propensity for workaholism, but as I get older and have gained more time and expertise in the profession, I have realized that my values have changed. Yes, I still love purpose-driven work, but I also am a mom, wife, writer, and other roles that fulfill my life. I try to make adequate time for all of it while also prioritizing myself.

Focus on self-care every day.

I am the type of person who will typically handle self-care when it’s a bit too late. Usually, my cup of overwhelm is running over, and I am trying to plug major holes with a tiny roll of washi tape. Needless to say, negligence doesn’t breed successful results. I try to do at least a few things that emphasize my commitment to self-care every day. This could look like a walk around my neighborhood, 10 minutes of yoga, writing in my journal, reading a book for pleasure, or doing something creative. And for those of us who enjoy lists, I use the Shmoody app to make sure I am making time for myself. Self-care looks different to each of us, but I try really hard not to couch or bed rot while watching reels. But hey, that’s OK sometimes, too. I just like to get away from screens! Even the smallest of self-care rituals can help.

Work smarter, not harder.

Burnout and overwhelm happen when I am burning the midnight oil at both ends. I remember when I was Chair in 2023. I would often do PRSA ECD items on weeknights and on Fridays, when I had more time to devote to the role’s responsibilities. I learned so much during my time as Chair! I know I should have asked for help more. Since then, I also have learned to rely on A.I. more, whether it’s using Otter.ai for meeting and interview transcripts or Speechify to read me a scholarly article while I am folding laundry. (I’m in grad school now, so I am always looking for a more efficient way to do things!) Being part of an amazing team like our PRSA ECD board has been one of the most rewarding experiences of my professional life.

Find mental health resources.

It’s also vital that you do what works for you and find resources that meet your own needs. I know what works for me, but it’s not a catch-all. I know that when I feel overwhelmed and overstimulated, I often need to be by myself to decompress. Earplugs in crowded, loud spaces also work wonders! Therapy, medication, support groups, talking with loved ones and colleagues, and other methods can work, too. I urge you to be your own advocate and to try something. Even if it doesn’t work, you will know what works and what doesn’t. I have been in so many situations in which I’ve allowed burnout to consume me, which results in severe anxiety and depression. I know how hard it is, especially when you feel like you just want to lie in bed all day and not face the world – much less put on a smile to carry on with your job and other duties. There are resources out there that will help you. Taking the first step is challenging, but it’s so worth it. Knowing you’re not alone is also comforting.

Together, we can combat the various stigmas that still persist related to mental health. Stay tuned for the results of our survey! 

I wish you a reflective and calm May. I’ll see you around at our board meeting and other events!

Kaylin R. Staten, APR

2024 Immediate Past Chair and Advocacy Chair