You Don’t Have to Do It All (Seriously, Breathe)

Throughout my career, if there's one thing I've learned, it's that powerhouse communicators are experts at juggling. We juggle deadlines, client expectations, creative ideas, social media algorithms and, let’s not forget, the occasional coffee spill.

But this World Mental Health Day—and for all 364 days that follow—let’s take a step back and remind ourselves of something crucial: we’re human, and constantly doing all the things can wreak havoc on our mental health.

The Marketer’s Dilemma: The Myth of “Doing It All”

Marketing is often seen as a high-energy, fast-paced field, where the ability to multitask is worn like a badge of honor. The reality? That badge can sometimes feel more like carrying two ten-pound bags of potatoes up the Stairmaster at the gym—exhausting.

In today’s digital landscape, we’re not only managing campaigns but we're also deciphering data analytics, creating engaging content, keeping up with trends (looking at you, TikTok) and sometimes comforting stressed-out clients/colleagues who are trying to meet crazy deadlines of their own.

For me, self-care looks like meditating in the sauna before getting in a good workout at the gym.

It can be easy to fall into the trap of thinking we have to do everything now, now, now. Yours truly has been there and done that even. But here’s something I've learned: it’s okay to recognize that we can’t do it all.

Saying yes to everything actually means you're saying no to something else. When we try to juggle it all, something inevitably falls through the cracks—whether it’s our creativity, our quality of work or, worst of all, our well-being.

The “Permission to Pause” Reminder

Creative roles, like marketing, require a ton of brainpower. Coming up with fresh ideas, designing visuals, writing content and strategizing campaigns all take a lot of cognitive energy. And unlike a battery, you can’t just plug yourself in and recharge. Without taking time to rest, you risk burning out, which can lead to decreased productivity, stress and even long-term mental health challenges like anxiety and depression.

So, on this World Mental Health Day, remember to pause. Step away from your computer, your phone or that project you’ve been stressing over to give your brain the reset it needs to come back stronger.

Mental health experts agree that taking short, regular breaks during the day can improve your productivity and overall well-being. Whether it’s a five-minute walk outside, a stretch or just standing up and doing something completely unrelated to work—your mind will thank you for it.

In addition, you can say ‘no’ to that request for a spontaneous 30-minute brainstorm session on Friday at 4:45 p.m. And it's okay to order takeout or simplify your evening plans after a long day of work—your well-being really does come first.

Mental Health Tips for Marketers (and Anyone Feeling Overwhelmed)

You’ve probably come across these mental health tips before and sure, they might seem like common sense, but let’s be honest—when the workload piles up, we all need a friendly nudge to put them into practice.

So here’s your friendly reminder that it’s not just okay, it’s necessary to:

1. Set Boundaries: Know when your workday starts and ends. Turn off those email notifications after hours. If you work from home, create a designated office space you can physically walk out of or close the door to once it’s quitting time.

2. Practice Saying No: Not every idea, project or campaign needs to be on your to-do list. Learn to say no, or at least, "I’d love to help, but I can't tackle your request until after [insert realistic date once your current big projects are wrapped up]."

3. Take Breaks: It’s tempting to power through your workload, but taking short breaks can help you stay more creative and focused. Try the Pomodoro technique (25 minutes of work, 5-minute break) or the Eat the Frog method (where you tackle your biggest task first thing in the morning).

4. Talk It Out: Whether it’s with a colleague, friend or therapist, don’t bottle up stress. Sharing your concerns can lighten the mental load and give you a fresh perspective on how to tackle challenges. You don’t have to carry the burden alone—reach out, talk it through and feel the weight lift.
   

5. Move: Physical movement is an easy way to combat stress. A quick walk or even some stretching at your desk can boost your mood and energy levels. Take it a step further by setting a timer in the morning and afternoon to remind you to get up and stretch those legs!

6. Celebrate the Small Wins: Did you finish that client deck? Go you! Schedule your social posts for the week? High five! Checking things off the to-do list and taking time to recognize small achievements can give you a sense of accomplishment and keep stress at bay. #Winning

Whew! You've made it to the end of this blog. Are the self-care wheels already turning? Remember, you’ve got this—even if you need a nap first.