Mind Over Matter: Meditation for PR Pros

We work in a stressful profession, friends. Public relations has long ranked among the top-10 most stress-inducing professions in our country. We spin a lot of plates, we work on tight deadlines, we manage difficult issues. And, we have very little room for error, because everything we do is so darn public. 

Wouldn’t it be wonderful if there was a way to reduce the stress that’s sometimes unavoidable in our work? Wouldn’t it be even better if that silver bullet could not only help calm us but also make us better at our jobs?

There is a “magic pill,” if you will — it’s meditation. 

Benefits of meditation for PR pros

Meditation is the practice of cultivating focused attention on the present moment with an accepting disposition. Copious studies have supported the numerous benefits of meditation, ranging from reducing anxiety to lowering blood pressure to helping manage diabetes. 

Here, let’s review a few meditation benefits that specifically relate to the hectic, high-pressure lifestyle of communicators as we enter this typically busy fall period.

Reduces stress

Here’s a quick science lesson. Stressful situations trigger a response in the amygdala — the region of the brain that governs our emotions, including fear — which then signals the body to shift to “fight-or-flight” mode. Breathing and heart rate quicken, blood pressure rises and the adrenal glands overproduce cortisol. 

Chronic stress resulting in a consistently overactive fight-or-flight response can contribute to conditions that affect our mental, emotional and physical health. These include anxiety, depression, heart disease and immune system issues, to name a few. 

Studies using MRI scans have shown a regular meditation practice can shrink the amygdala, which helps us respond rather than react to stressful situations. So, with regular meditation practice, we can train our minds to manage stress better.

Increases focus and mental strength

Because communicators have to juggle many projects and tasks on a daily basis, distraction — rather than focus — can often be the prevailing mental state.

But sometimes we really need to concentrate — especially when researching, writing or strategizing. In fact, being truly focused on even a small, mundane task can make the difference between it taking two minutes or 10 minutes to complete. (And I don’t think I need to explain the value of getting more time back in our days.)

Meditation has been proven to increase connectivity within brain networks that control attention. Mindful meditation that involves concentrating on a voice, your breath or a silent mantra helps to train the mind to be more focused and less distracted by irrelevant or unhelpful thoughts.

Research also shows that meditation can increase mental resiliency, clarity, creativity and decision-making abilities — all of which are helpful for those working in public relations.

Helps develop positive social connections and compassion

In our profession, it’s important to work well with others, and to be able to relate to and empathize with others. This includes not just our clients, bosses and co-workers, but also the key publics on which our organizations focus their communications efforts.

Meditation can support our work toward achieving healthy, productive relationships.

Research has shown that meditation can reduce irritability, and it can make people more compassionate toward others. In fact, separate studies conducted by Northeastern University found that three weeks of using the meditation application Headspace increased users’ compassion by 23% and reduced aggression by 57%.

Tips for starting and maintaining a meditation practice

If you’re sold on the idea that meditation may be able to improve your life and work, then know that it’s not hard to get started. Just like building any new habit, finding sustainable practices and being consistent are the keys to success.

Here are a few tips:

• Find the type of meditation that best resonates with you. Maybe you need a calm voice to guide you; maybe you find staring at a candle flame hypnotic; maybe you’d enjoy the vibrations of a mantra meditation, which involves repeating a word or phrase over and over. These are just a few of the many types of meditation styles available — explore with an open mind.
• Try one of the many meditation apps on the marketplace. Breethe, Calm, Headspace, InsightTimer and many others offer robust meditation programming that makes it easy to tune in and zone out. 
• Visit a meditation center or yoga studio. This can be especially helpful if you are looking for a relaxing environment away from the distractions of home or work. It also gives you the benefit of being able to interact with a live teacher, who can answer your questions and offer more personalized guidance.
• Build it into your daily routine. Tack your meditation session on to another daily habit — like immediately before you get into the shower in the morning, right after your workout or as soon as you lie down in bed at night.
• Meditate daily. Even a little goes a long way, when consistent. Try meditating for five minutes a day for one week and see if you notice a difference. Then see how you feel practicing five minutes a day for a month. Increase your session time or the number of times you meditate per day as your interest dictates and your schedule allows.