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What No One Tells You About a Career in Public Relations

Businesswoman sitting in boardroom with laptop looking frustrate

Beyond earning a degree in Public Relations and pursuing a few internships along the way, the best thing to prepare you for a career in PR is real life experience. Unfortunately, this also means there will be a lot of learning and adjusting as you go. As I approach my seventh year working in the industry, I may still be “green” in many ways, but I’ve gained a lot of knowledge and know-how that simply can’t be gained by sitting in a classroom.

Here’s what I’ve learned about a career in Public Relations that no teacher or text book will tell you. Take a look!

You will have to explain to people, often, what exactly it is you do

The TV show Sex and the City may be to blame for the myths and false assumptions about Public Relations. I promise, we don’t schmooze at publicity events and drink all day. I think everyone would pursue a career in PR if that were the case. Again and again you will find yourself having to define and defend what it is you do and the value it provides. The good news is you’ll establish a solid pitch that will serve to win over your clients.

You will be referred to as “marketing” again and again

I make it very clear that the services I provide are Public Relations, yet I’m often referred to by clients as their “marketing person.” While marketing and PR serve to very different purposes within a business, I can see why they’re often lumped into one broad category. At the end of the day, I really don’t care if someone refers to my role as marketing, publicity or business development. So long as we are on the same page with our strategy and deliverables, we’ll get along just fine!

People will expect guaranteed media placement for everything you pitch

In this industry, you will find that some clients are “press release happy” where they think everything the business does deserves media placement. Even when something newsworthy does come up, issuing a press release is by no means a guarantee that it will be picked up by the media. We know that, but we often need to manage client expectations. At the end of the day, the media will determine the fate of your news. Which brings me to…

The success of your strategy will be at the mercy of a lot of other people

The reality of Public Relations is that there will be many elements of your strategy which simply aren’t in your control. You will need to do everything within your control to set yourself up for the best possible outcomes, but at the end of the day you are at the mercy of the media, the community, your clients timely responses and approval, the weather (I’m not kidding) and a variety of other elements you can’t even predict until they hit you over the head unexpectedly.

You will get to see your work impacting the world

Finally, and most encouraging, is the truth that a career in PR allows you to see your work changing the world. Piece by piece, your PR strategy will cause a ripple effect that will change public perception, grow businesses, help the community and much more. When Public Relations does what it’s intended to do, it’s a powerful and beautiful thing!

Do you work in Public Relations? What “truth” of the industry did you find most surprising? Leave a comment!

 
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Posted by on August 21, 2017 in Business & Success, Life

 

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Contractors and Freelancers: Tips for Crafting a Fair and Appealing Proposal

The first Monday of each month, I dust off a favorite post from the Bennis Inc Blog archives and give you another chance to enjoy the wit and wisdom that’s been shared. Enjoy this month’s treasure – and if it inspires you – be sure to share it with family and friends!


Tips for Crafting a Fair and Appealing Proposal

When you take the entrepreneurial leap and venture out on your own as a contractor or freelancer, one of the biggest challenges is creating a competitive and consistent pricing model you can stick to. It’s a real test of self-confidence to put a rate on your hours and truly believe you are worth this much. But it’s imperative to running a successful and sustainable business!

I have previously written on topics related to pricing services (like how to price for efficiency or tips for being smart and fair). However, even if “the price is right,” a subpar proposal can jeopardize your chances of getting a signed contract. How you package your proposal gives businesses a sense of your professionalism. It’s also an important opportunity to properly scope your work and protect your pricing.

As you might anticipate, I have passionate advice to share on this topic. This has come from my own trial and (sometimes critical) error, so take note! Here are six components that help to make up a fair and appealing proposal.

Account for any task that will require your time

When you create your proposal, you want to be as specific and all-inclusive as you can be with the services you will perform. My rule of thumb is to include any task that will require a reasonable amount of your time.

So often as contractors, we forget about the time and effort we put into things like doing research, attending meetings, answering emails and jumping on phone calls for clients. This doesn’t mean you necessarily need to charge more for these “expected” tasks, but it’s worth showcasing everything that goes into your relationship with your client so they understand the full value of the work you perform.

Quantify your deliverables

Simply saying “…will post to social media accounts” doesn’t put into perspective the tangible work that will be performed. Your client may worry about what they will actually get for the money. Be overly clear – there’s no reason to be vague with your efforts! A better version is, “…will post 6 times per week to Facebook, 3 times per day to Twitter and 4 times per week to Linkedin.”

I also prefer to use language like “up to 3 rounds of edits” because this protects you from getting stuck with a difficult client who requests that you redo your work from scratch 8+ time while still providing you with the flexibility to not have to deliver 3 rounds of edits, if they are not needed.

If you don’t define it, you can’t defend it. Should a project exceed its scope, you want to reserve the right to say that it is outside the terms of the proposal and is subject to an additional cost.

Organize services by goals

Showing your client you are an organized and detail-oriented professional begins with your proposal. Help them quickly grasp the value of what they will receive by organizing your services by the goal they aim to achieve. This will help to paint the bigger picture of how each service is strategically designed to work together and will also make your deliverables clear and direct. For clients who came to you without really knowing their goals, this added feature of your proposal will help them to feel secure under your direction (i.e. you’ll look like you have your stuff together).

Include an hourly rate for miscellaneous services

It’s natural for a project to exceed its scope once you’re signed into a contract and dig into the tasks. For example, your client may want five more web pages designed or would now like to add a weekly blog. These items will require more of your time and you need to get paid for this.

So long as you properly quantified your deliverables (see previous section we just discussed), you should have no problem responding to your client with “That sounds like a great idea! Let me get you a quote for that additional work.”

In an effort to appear both professional and transparent, I often include a line item in my proposals that note that miscellaneous writing and communication services can be completed at the rate of $X per hour. This gives clients a heads up for your normal hourly rate and reminds them that work outside the scope of this proposal is subject to additional cost.

Offer a discount for long-term commitments

For contracts that intend to be on a reoccurring basis (i.e. they have the same repeated deliverables each month with no obvious end date), I structure the pricing of my proposal to encourage clients to sign into a long-term commitment in exchange for a price break. Why? Contractors and freelancers love residual paychecks and clients love to feel like they’re getting a deal!

I suggest having three different price points. The most expensive is month-to-month. The added value here is the client’s complete flexibility to get out of a contract with minimal commitment. The next tier is per quarter. Finally, there is the annual contract pricing which is the best deal. I allow clients to still pay the breakdown each month (for cash flow sake), but they are committed to the length of the contract.

Bonus tip: I also include wording in the contract to allow for the client to adjust or increase services at any time, so long as the minimum contract price remains the same. This gives the client flexibility to add and remove services should their goals change over the course of a long-term contract, or should they wish to increase services (always a welcome change).

Set an expiration date

Finally, I have learned to include an “expiration date” on my proposals (usually 30 days from the date issued) to protect my pricing. I’ve experienced some clients go completely radio silent after receiving a proposal and then come back 4+ months later ready to engage. I can’t anticipate what other clients I may take on in the future and how my pricing may need to change to accommodate my bandwidth. The proposal expiration date allows me the right to issue a new proposal after 30 days has passed and change my pricing as I see fit. Every business must be mindful of supply and demand and how this impacts pricing; for contractors and freelancers, this is your hourly rate.

Additionally, an expiration date should give clients a nudge of encouragement to make a decision within 30 days and lock in your pricing and services while they are favorable and available. I’ve preached about how “a no is as good as a yes.” You want to receive a response to your proposal, even if it’s a no, so you can move forward….or move on.

What other questions do you have for crafting a fair and appealing proposal? Ask and I’ll answer!

 

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7 Tips to Stop Procrastination

Woman in computer room with feet up thinking

It’s funny how procrastination works. It feeds upon insecurities, negativity and frustration. Procrastination quite literally makes mountains of molehills. Would you believe I found myself procrastinating writing this very article? Sometimes writing comes easy to me, other times I am distracted by something as small as dust floating by.

I don’t think there is one person who hasn’t experienced procrastination at some point in their life. This inspired me to share a few tips I often use to stop procrastination and to start getting things done. Here they are!

Be realistic with your time

One of the biggest reasons why people procrastinate is because they underestimate the time it will take to complete a task. They lead themselves to believe it will only take an hour or two, when realistically it’s an all-day assignment. In return, this causes you to become overwhelmed by and frustrated with the task at hand. Be realistic with the time it will really take. Maybe it is a 3-day project, but knowing that will allow you to properly manage expectations and to get in the zone to get it done.

Choose a smart work environment

Another good piece of advice to stop procrastination is to pick the right work environment. This will depend upon your personality, so think about the setting where you tend to get the most, uninterrupted work done. For me, this is a calm and completely silent setting. There’s no background noise, the lights are dim and there are no other people. Did I mention I’m an introvert? This isn’t ideal for everyone. I know a lot of people who can’t work when it’s silent. They actually need background noise, bright lights and other people to drive their energy. To each their own! Learn what works for you and replicate that work environment the best you can when you need to get in the zone.

Put it on your calendar

Next, pick a specific day and time that you plan to tackle the seemingly insurmountable project and put it on your calendar. Block out time that you can dedicate solely to this task and make it a commitment. If you can treat a project like a meeting or conference call, meaning you don’t schedule something else during this time and you show up on time, you will have a far better shot at knocking it out in one fail swoop.

Start your day with the hardest task

I’ve written about “eating a frog” for breakfast, and by that I mean taking your least favorite task of the day and getting it done first. Why? First, it ensures it gets done even if nothing else does. Second, once you tackle the thing you’re looking forward to least, everything else seems easy. By starting your day with the hardest task, you’ll go on to conquer the world!

Shut out distractions

When it’s really crunch time and you need to get something done, don’t allow any distractions to interfere. For some people, this may mean burying your phone under a heap of laundry and turning off your computer’s wifi. You may even need to leave the office and head outside or to a library just to avoid phone calls and small talk. Procrastination will make everything in the world, but the task at hand, a welcome distraction, unless you make an effort to shut it out. Don’t rely on your own self-control; do what you can to eliminate even the potential for distraction.

Set mini deadlines

If you’re task is exceptionally large, you may need to set mini deadlines to make it less daunting. Section it out so that you create smaller tasks that build upon each other to get you to the finish line. This also gives you obvious breaking points so that you can step away, refresh your mind and come back with a renewed focus.

Get excited about it

Finally, change your frame of mind about the task. You’re likely procrastinating because you’re intimidated by the task or you just really don’t want to do it. Dig deep and put a positive spin on it, even if the only positive is that it will be off your shoulders. Convince yourself that you’re going to knock it out of the park. Get excited for the finished product and the sense of accomplishment you will soon feel. A little positive self-talk will go a long way toward breaking through that procrastination!

Have you fallen victim to procrastination? Share the tips you’ve used to overcome it!

 
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Posted by on July 17, 2017 in Business & Success, Life

 

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8 Reasons Why We Never Have Enough Free Time

The first Monday of each month, I dust off a favorite post from the Bennis Inc Blog archives and give you another chance to enjoy the wit and wisdom that’s been shared. Enjoy this month’s treasure – and if it inspires you – be sure to share it with family and friends!


8 Reasons Why We Never Have Enough Free Time

Think of the last time you went a whole day without doing something that could be considered work. Whether this is catching up on emails over the weekend, working ahead on a project after the kids have gone to sleep or spending what should be leisure time overexerting yourself cleaning the house, tending to the garden or sorting out a closet.

If you’re lucky to have recently enjoyed a fully unplugged vacation, you are in the rare minority of people who can actually recall a day in which they have not worked. What’s worse is that most of this “work” is self-imposed when really leisure time would totally be acceptable. We are creatures of habit and work has become a habitual part of our daily routine that gives us comfort and security.

As Americans, our growing addiction to using every ounce of our day doing something productive has greatly impacted the way we view and distribute our free time. We are now wired to always feel like free time is this luxury we can never afford when really it’s surrounding us all the time. We simply cannot break out of our habit of busyness to enjoy it.

After some deep reflection on the way I personally view and use my own free time, I want to share with you 8 reasons why I believe we feel we never have enough free time (even when we do). Take a look…

We quite literally see time as money.

Back in the 18th century, the clock was first used to synchronize labor. Ever since then, our society has grown an increasingly strong correlation between time and money. We are paid by the hour, bill by the hour and even if we’re salaried or paid on a per project basis, we still know approximately how many hours we’re working and how that breaks down into dollars.

In our minds, time is money. This is why we worry more and more about spending, saving and profiting from time.

Busyness is a badge of honor.

Centuries ago, only the wealthy were afforded the luxury of free time. Now we no longer see free time as a luxury, but as a sign that we’re not working to our full potential or that we are not needed. Think of the typical office environment. The people who are deemed dedicated and successful are often the first to arrive in the office and the last one to leave for the day. Sometimes it even becomes of competition over who is willing to skip lunch, forgo bathroom breaks and steer clear of water cooler talk just to appear the busiest.

Our society now sees the busy person as the more valuable person. Clearly they must be more talented and in higher demand if they have nonstop work to do, right? With busyness as the new indicator of success, free time makes us question our self-worth.

The more we feel our time is worth, the stingier we become with how we spend it.

As we continue to link the relationship between time and money, here is one more reason why we never feel like we have enough free time. It’s because we overvalue what our time is worth. We keep moving the target for how much we should earn per hour, always striving for more. Because for many of us, this amount will never be enough, we struggle to find any leisure activity that is worth the opportunity cost of not working (thus not earning money) for this amount of time.

The thought of “wasting time” is causes more anxiety and stress than we realize.

And because we see time as money, it now has a real value to us. Anything that is valuable seems scarcer, therefore we see time as this resource we cannot afford to waste. When we have free time, our habitual minds tell us to use it to do something productive or something that will earn more money.

We feel comfortable and secure when we are spending time working. It’s what we know and what we ultimately crave. If someone were to take away your means to be productive for a day (cell phone, computer, tablet and internet connection), how anxious and stressed would you feel? See how long it takes people to realize the internet isn’t working in a coffee shop and you’ll see this scenario play out before your eyes. You would think the oxygen had been “turned off.”

Choices raise the opportunity cost of leisure time.

There are so many ways we can spend our free time and this often results in the paralyzing inability to spend it at all. We struggle to narrow down our options and stress over the opportunity cost of picking one thing over another. Simply put, we overthink how we spend our free time and then default to the easy and familiar option of work.

We can earn more money, but we can never earn more time.

One of the biggest traps we fall into is deferring our happiness for this mythical moment in the future in which we will finally enjoy the fruits of our labor. The reality is, we will always keep pushing this goal further and further away with the promise that the end result will be even bigger and better if only we work a bit harder for a while longer.

As we work hard to earn more money to one day afford a life of leisure and happiness, we are using up prime hours that could make us very happy right now. The bottom line is that we can earn more money, but we can never earn more time.

Instant gratification breeds impatience.

Yet another reason why we can’t seem to enjoy free time is because technology has us so high strung. We want instant access and gratification for everything we do. Leisure activities become stressful when we feel like we are being inefficient with our time – which is the whole point.

I know I personally feel annoyed or panicked when I try to stream a movie and the internet is slow. I get impatient and usually check emails or answer texts while I wait. Or think about spending a day at an amusement park. Not only does it cost a lot of money, it also requires a lot of time to wait in line, sometimes several hours for a single ride. For these reasons, many would agree that a trip to an amusement park feels anything but leisurely.

We are surrounded by constant reminders that our work is never done.

Even if we dare to take a break and use some of precious time to do something that is unrelated to work, we can never fully escape. Our phones, computers and tablets seem to always be within reach. Our deeply rooted habits tell us we should be refreshing our emails or answering any call that comes in “just in case it’s an emergency” (though it rarely ever is).

One of the biggest reasons why we don’t feel like we have enough free time is because we never actually experience being completely disconnected to the point we couldn’t answer a work email even if we really wanted to. If you haven’t taken a vacation somewhere where internet simply isn’t an option, I urge you to do so this year (think tropical island, secluded cabin, etc). Shutting off your phone and stowing it away for a few days is one of the best things you will ever do to find true relaxation and redefine your self-worth beyond your hourly billing rate.

Do you share in some of these reasons why we never seem to have enough free time? Do you have others to add to the list? Share your thoughts by commenting below!

 

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Getting Paid to Make Decisions

getting paid to make decisions.jpg

The other night I was sharing a few of the day’s successes with my husband when he pointed out a theme I never considered with my public relations consulting work. My clients value my ability to make educated and decisive decisions for them.

All this time I thought I was in the business of providing public relations and communications strategies (and I am), but the real success of these strategies is hinged upon being decisive. Essentially, I get paid to make decisions.

Maybe you can relate. In your career, do people look to you to take the lead on a project, trusting you to make the decisions needed to keep things moving? Do people often seek your advice or want to pick your brain on an issue? If so, you’re also getting paid to make decisions. Here are some key things to keep in mind while sharpening your critical decision making skills.

A Clear Yes or No

I’ve said before that a “no” is as good as a “yes” and I still stand behind this philosophy. I have been highly decisive all my life, often at the dismay of my parents. I crave a clear cut answer so I know how to move forward with a project. Action items that hang in limbo due to an unclear answer make me anxious.

So, when working toward being an effective decision maker, you not only need to provide your own clear answers, you need to pry them out of other people. Make it easy. Present options as yes or no scenarios and be clear that a single word decision is all you need. Give a deadline for the decision and follow-up, as much as it takes, to get that yes or no.

Expertise to Back the Decision

When I tell my clients either yes we should, or no we shouldn’t implement a strategy, I am quick to provide my rationale. In the instance I say no, I want to be clear that it’s not due to a lack of interest or resources, it’s a sound decision for the business. When I say yes, I want them to know I support the idea and am not just agreeing to please them. Especially when providing quick answers, show that you still put time and thought into your response by backing it with expertise and examples.

Openness to Other Options

I said I get paid to make decisions for my clients, but I didn’t say they were required to listen. I appreciate clients who push back because they feel strongly about another option. An educational discussion is enlightening for everyone involved. It builds trust and shows your relationship has reached the level where you’re comfortable speaking your mind. When a client has an alternative view on a decision, I’m often happy to accommodate their wishes, so long as it aligns with their mission and our prioritized goals.

Which brings me to….

Giving Clients What They Need

I’ve often seen clients (and really any business) get side tracked from time to time with the next shiny object which is what they want and not necessarily what they need. You know, these are the people who think every sales email they receive is the next best marketing opportunity. It takes time to fully explore these options for a client to see if it’s viable, but the result is my ability to offer sound advice that conserves the client’s time and resources.

Sometimes you need to be the parent who says “no, don’t waste your money on that” and you don’t always get a favorable response. However, I have found long-term that these clients are always appreciative and come back time and time again to pay me to make smart decisions.

Do you find that you’re in a role where quick and clear decision making is critical? Share how you provide this value to your customers by leaving a comment below!

 
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Posted by on June 19, 2017 in Business & Success, Life

 

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Why Didn’t My Press Release Get Picked Up?

Upset disappointed young businessman sitting with hands on head

Whether we PR professionals want to come to terms with it or not, the media is not our mouthpiece that will print exactly what we want, when we want it. They are the ultimate gatekeepers who determine the extent of media exposure that will be granted to us or our clients. The sheer volume of press releases that cross their desk each and every day ensures that only a fraction will receive review, and an even fewer number will be published in some capacity.

But don’t despair! Rarely is an ignored press release a direct reflection on your business or your media relations skills. Rather it could be any number of possible circumstances. Take a look:

It wasn’t really news.

The hard truth is that you’re likely to think everything your organization does is newsworthy because, well, it involves you. It can sometimes require taking a step back and role playing a reporter to determine whether or not something is worthy of media attention. Just because it’s not a good fit for the media, doesn’t mean you can’t promote it in other ways. Utilize your website, blog, social media, and newsletter to tell your story.

It was overly promotional.

Be sure to learn the best practices of writing a press release. Your headline can make or break your chances of getting picked-up. If you start off overly promotional, with a heavy focus on your business or brand, this is a huge red flag to a reporter that this isn’t a helpful “news hint,” it’s a PR tactic. As much as a client may want to see their name in the title, explain to them that this isn’t the best media-bait.

You’ve used this angle, again and again.

Is your strategy to, every month, announce the new businesses to whom you’ve sold services or goods? The first time you do this is the best chance you’ll have at gaining media attention. Every press release after that is beating a dead horse, in the eyes of the media. Reserve this angle for a truly noteworthy client, or present your new client information in a unique way. It’s easy for the media to spot a template press release which will quickly get you tossed in the “no” file.

It got stuck in spam.

There are major benefits to using an email platform like Mail Chimp or Constant Contact to send out your press releases. However, they can increase your chances of getting you sent to a spam folder. I’ve had my own clients’ emails skip my inbox and head straight for the spam folder, even after I marked previous messages from the same sender as “not spam.” The bottom line is to track your analytics, as these email platforms allow you to do. If it seems like a low percentage of contacts are opening your email, it may be due to their spam filters.

It was poorly written.

Another hard truth is that your press release may been poorly written to a point that your media contacts couldn’t see the value in the information you were sharing. I again reference the best practices of press releases to ensure you have the greatest advantage of getting picked up. You need to write to the media’s preference, not your own. Learn to embrace AP style!

You relied solely on a “Wire” for distribution.

You are likely familiar with PR wire services such as PRWeb, PR Newswire, and Business Wire. I have yet to have a client truly benefit from any pick-ups received from such services. I believe the value lies in personal contact, not some syndication service. Even if you’re hitting a list of several hundred media contacts, you are far more able to personalize your messaging and track their engagement from traditional email. Don’t waste your time or money!

You gave up too soon.

Finally, and most importantly, you may have just given up too soon. I have yet to receive a single complaint from a member of the media for sending out the same press release twice, each with a unique headline. Sometimes you hit them on a busy news day when they just don’t have the capacity to cover your story. A few days later might be the perfect timing for when they need a story like yours. Try and try and again – but two times is the perfect number. Anything more than that could work against you.

Most importantly, don’t drive yourself crazy over-analyzing the reasons your press release may have been overlooked – and don’t stop trying! Tomorrow is another news day.

Can you empathize with this experience? Join in the conversation by leaving a comment.

 

 
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Posted by on May 15, 2017 in Business & Success, Life

 

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9 Quick and Effective Ways to Relieve Stress During the Workday

The first Monday of each month, I dust off a favorite post from the Bennis Inc Blog archives and give you another chance to enjoy the wit and wisdom that’s been shared. Enjoy this month’s treasure – and if it inspires you – be sure to share it with family and friends!


9 Quick and Effective Ways to Relieve Stress During the WorkdayOne area of my life which is a constant work in progress is managing stress. As an entrepreneur, wife and mother, you simply cannot avoid all the triggers that can cause you to worry or feel anxious. I will also admit that my desire to have things fit into pretty little boxes in life doesn’t help in this effort one bit.

Throughout my workday, I can feel subtle signs of stress creeping in. My shoulders get tense, I hold my breath and I get easily distracted. This is something I can’t – and shouldn’t – push through. I need to address the root of the problem and take action to relieve my stress. It’s the only way I can change this mindset and get back to working effectively.

Can you relate? If you have ever experienced stress at work (or even at home), here are nine techniques you can put into action quickly and discreetly to let go of this tension and get on with your day.

Take one minute to simply breathe

When tension sets in, one of the most common reactions is to hold our breath. Do you remember the last time you took a deep, conscious breath? Try it right now. Breathe in and out slowly three times. Not only will this drive oxygen to your brain, it will also give you a brief moment to collect your thoughts and reflect on what’s really weighing on you. I personally tend to carry stress long after that stressful moment has ended, leaving me feeling anxious and “off” for the rest of the day. A few deep breaths can do wonders for restoring a peaceful mindset.

Do a quick stretch

Even at your desk, you can get in a discrete but effective stretch that won’t draw too much attention to you (and make your co-workers wonder why you’re in a full on yoga pose in your cubicle). Lift your arms over your head, look side to side and pull your arms forward while looking down. Focus on whatever seems tight and tense. Stretching, combined with breathing, will get your blood moving and help you to feel more alert. It will also relieve stress.

Get outside

If you work in an office space that lacks windows or natural light, make getting outside for a few minutes throughout the day a priority! Sunlight, fresh air and new scenery are all great stress relievers. This will also boost your mood. If you are feeling particular stressed or tired, get outside and take a few minutes to reflect on how you can improve what’s getting you down.

Mentally list a few things for which you are grateful today

When we’re stressed, we tend to only focus on the problems of our day, but forget about everything that’s actually going right. Make a mental list of all of the positive things you’re taking for granted and appreciate the little blessings of the day. Most of what we’re stressed about are first-world problems anyways.

Browse a collection of inspirational quotes

Over the years, I have compiled a folder on my computer that consists on inspirational quotes. These cover all topics imaginable and are from authors old, new, famous and unknown. Whenever I’m feeling stressed or uninspired, I turn to these quotes. In just a few minutes, my mind is no longer on whatever was bothering me and I have a renewed positive outlook. I highly recommend trying this!

Make positive small talk with a co-worker

As an introvert, I have never been fond of small talk, but I promise it can do wonders for relieving stress. Talk to a co-worker, friend or complete stranger and keep the conversation light. Talk about the weather, plans for the weekend or a funny show you recently watched. When I’m stressed, I love talking to someone who knows nothing about my problem and is simply happy to see me. Realizing there are other, wonderful things in life aside from we are I’m worrying about is a refreshing reminder to not overlook the good all around us.

Look at photos of happy memories

Similar to keeping a folder of inspirational quotes on your computer, keep a folder of some of the best memories – family vacations, weddings, holidays and birthdays. When you are feeling stressed during the workday, take your mind to a positive place and reflect upon happy memories. This will give you a brief distraction while reminding you that the big things in life are really the small things. Tip: Limit each folder to no more than 20 or so photos so that you don’t risk browsing photos for hours as a means of procrastination.

Enjoy a healthy treat

People respond to stress differently when it comes to appetite. Some have no desire to eat at all, which can leave you tired and weak. Others crave junk foods as a coping mechanism, which is equally as detrimental. No matter what camp you’re in, you could benefit from eating a healthy snack when you need a stress relief. Why? These nutrients will provide your body with fuel to combat stress, grant you a break from whatever task you’re working on and give you the peace of mind that you did something good for yourself.

Get off social media

Finally, resist the temptation to turn to social media for distraction. Social media is a great platform for personally connecting with people, but it can also be a stress and anxiety inducer. Have you ever been casually browsing social media and feel your mood worsen? You are not alone. Many people experience this effect as they see the “highlight reel” of everyone else’s life and compare it to their own. Combine this with already being stressed out about other things going on in your life and you have a recipe for disaster.

Stay away from social media and anything that might tempt you to compare yourself to someone else. Everyone’s journey is unique. Instead, relieve your stress by practicing any of the techniques mentioned about (or combine two or three for added effect)!

How do you relieve stress during the workday? Share your tips and tricks by commenting below!

 
 

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