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What do you do if your stress levels are skyrocketing in an Internal Communications role?

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In the fast-paced world of internal communications, where you're at the nexus of information flow and employee engagement, stress can sometimes feel like an occupational hazard. But when stress levels start to climb, it's crucial to take proactive steps to manage your well-being. After all, the success of internal communications depends on your ability to remain clear-headed and responsive to the dynamic needs of your organization.

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Cat Colella-Graham

Internal Communications Lead | Professor | Coach
Luis Alcubierre

Senior Corporate Affairs and Communications Director | C-Level | Advisor | Entrepreneur | Crises Manager | Social…

1 Recognize Signs

Identifying the early warning signs of stress is your first line of defense in an internal communications role. You might notice physical symptoms such as headaches or difficulty sleeping, or emotional indicators like irritability or a sense of being overwhelmed. Acknowledging these signs is important because it allows you to address your stress before it escalates. By staying attuned to your body and mind, you can take timely action to maintain your health and performance on the job.

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Indranil Mukherjee

Communications Manager - India & Middle East. A Brand/Marketing/Public Relations/Media Relations Expert.
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I believe this happens in today's workplace with most of us as IC experts. It is mainly due to 4-5 reasons such as ad-hoc work, unplanned projects, leadership pressure, less strategic thinking, etc. It is better to set a strategy to make things fine for you from stress. First, identify specific factors contributing to stress, such as workload, deadlines, or interpersonal dynamics. Then, break down tasks or prioritize tasks into manageable chunks and prioritize them based on urgency and importance.

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Luis Alcubierre

Senior Corporate Affairs and Communications Director | C-Level | Advisor | Entrepreneur | Crises Manager | Social Behavior Analyst | High-Performance Team Builder | Troubleshooter | Speaker | Mentor | Mediator
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A Comunica??o Interna costuma atrair fontes de oportunidade e de problemas quase que na mesma propor??o, isso porque ela vive intensamente o caldo cultural das organiza??es e as press?es ocorrem em ambos os sentidos. é normal que as equipes trabalhem sob tens?o. Para alguns ela é positiva (pois estimula a produ??o de adrenalina), mas para outros pode desencadear problemas de saúde importantes. O controle sobre esses níveis ocorre com o passar do tempo e da experiência, mas em geral eles surgem porque a área trabalha demasiadamente sob demanda e pouco tempo para planejamento e rea??o. Reconhecer os sinais é um início de caminho para adotar formas de estruturar a equipe e as rea??es de cada um de seus membros.

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Fernando Bruno

Marketing Digital | Comunica??o Organizacional | Jornalismo | Copywriting
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O planejamento é a chave para termos um dia mais produtivo. Todo planejamento pode ser sofrer alguma altera??o devido algo inesperado, mas ter um pouco de solidez, objetivo e prioridades, traz uma sensa??o maior de seguran?a, que reduz o nível de estresse. No meio do turbilh?o de atividades, vale fazer uma pausa, tomar um café e respirar fundo. Para darmos continuidade a uma comunica??o construtiva, colaborativa, valem muito o equilíbrio nas decis?es e respostas.

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2 Prioritize Tasks

When your stress levels are rising, take a step back and evaluate your workload. Prioritizing tasks can be a lifesaver, helping you focus on what's urgent and important while setting aside less critical duties for later. This doesn't mean neglecting responsibilities but rather managing them in a way that aligns with your capacity and the organization's priorities. Remember, it's about working smarter, not harder, to ensure the continuous flow of internal communication without burning out.

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Cat Colella-Graham

Internal Communications Lead | Professor | Coach
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Not everything rises to the level of communication, and not everything needs to be communicated. When you reach your audience it must be with a call to action. If you don't have that, then do not communicate. It is important to prioritize those activations that support your goals, and reprioritize and perhaps eliminate those that do not.

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Indranil Mukherjee

Communications Manager - India & Middle East. A Brand/Marketing/Public Relations/Media Relations Expert.
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Practice Stress Management Techniques: Incorporate stress management techniques into your daily routine, such as mindfulness, deep breathing exercises, or physical activity. Communicate Effectively: If workload or deadlines are overwhelming, communicate openly with supervisors or team members to discuss potential solutions or adjustments. Take Breaks: Allow yourself regular breaks throughout the day to recharge and rejuvenate. Even short breaks can help improve focus and productivity.

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Luis Alcubierre

Senior Corporate Affairs and Communications Director | C-Level | Advisor | Entrepreneur | Crises Manager | Social Behavior Analyst | High-Performance Team Builder | Troubleshooter | Speaker | Mentor | Mediator
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Outra variável que impede que a situa??o de estresse cres?a é a decis?o de priorizar tarefas, informando os clientes internos a respeito da necessidade de se negociar prazos para novas demandas.

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3 Seek Support

You're not alone in this. Seeking support from colleagues or a supervisor can provide relief and practical solutions to manage your workload. Sharing your concerns openly can lead to adjustments in expectations or deadlines and even collaborative problem-solving. Sometimes, just talking about what you're experiencing can lighten the load and remind you that internal communications is a team effort, and there's help available when you need it.

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Luis Alcubierre

Senior Corporate Affairs and Communications Director | C-Level | Advisor | Entrepreneur | Crises Manager | Social Behavior Analyst | High-Performance Team Builder | Troubleshooter | Speaker | Mentor | Mediator
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Um dos grandes erros que identifiquei ao longo de minha carreira foi o das equipes de CI querer abra?ar o mundo e n?o saber dizer n?o. é nesse momento que a lideran?a precisa buscar proximidade, relacionamento, negocia??o e acordos com as demais áreas da companhia para quem costuma fazer suas entregas. Antes de tudo, lembrar que ainda que estejamos falando de uma fun??o de apoio, ela tem o seu papel estratégico e esse olhar e vis?o precisa ser conhecido e compartilhado pelas áreas cliente a fim de que entendam que o valor e a qualidade do que se produza internamente de conteúdo, informa??o, engajamento e cultura dependem de tempo e um altíssimo nível no briefing.

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4 Take Breaks

Regular breaks are not a luxury; they're a necessity for mental rejuvenation. Step away from your desk, take a walk, or engage in a brief meditation session to reset your mind. This can boost your productivity and creativity, ensuring you return to your tasks with a fresh perspective. In an internal communications role, where you're constantly crafting messages and strategies, giving yourself permission to pause is essential for sustaining your energy throughout the day.

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5 Manage Expectations

Managing both personal and organizational expectations is key to reducing stress. Be realistic about what you can achieve in a given timeframe and communicate this to your team. This helps set achievable goals and prevents the feeling of being constantly behind. It's important to remember that perfection is not the goal—effective communication is. Striving for excellence within reasonable bounds will keep you grounded and focused.

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Lucy Blackmer

A communication specialist with a background in Retail, Financial Services, Change and Transformation.
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It's funny that communicating that as a communicator is something we can forget to do because we're trying so hard to make sure everyone else is communicating the right things, in the right way, at the right time. Managing relationships and stakeholders expectations isn't always the first skill people think of when it comes to internal communications but it is one of your biggest assets! Share what's achievable, clearly tell stakeholders what you need and provide alternatives, to create realistic expectations. It's always worth sharing what it would take to deliver everything - That's usually more time and resource. Remember you're one person. You can't do it all on your own.

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6 Self-Care Routine

Finally, establishing a self-care routine is vital for long-term stress management. Whether it's exercise, hobbies, or spending time with loved ones, make sure to carve out time for activities that replenish your energy. A balanced life supports a balanced mind, which in turn enhances your ability to perform in your internal communications role with resilience and vigor.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if your stress levels are skyrocketing in an Internal Communications role?

1

2

3

4

5

6

7

1 Recognize Signs

2 Prioritize Tasks

3 Seek Support

4 Take Breaks

5 Manage Expectations

6 Self-Care Routine

7 Here’s what else to consider

Internal Communications

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What do you do if your stress levels are skyrocketing in an Internal Communications role?

1

2

3

4

5

6

7

1 Recognize Signs

2 Prioritize Tasks

3 Seek Support

4 Take Breaks

5 Manage Expectations

6 Self-Care Routine

7 Here’s what else to consider

Internal Communications

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