Daily Wellness for Performing Artists.
As a performing artist, your entire physical being is, for the most part, your livelihood. Prioritizing your wellbeing amongst a busy schedule is going to make a world of difference to your capacity and ability to make strong, creative choices at work and home!
1. Mindful Warm-ups and Cool-downs
You would never perform without warming up (please repeat: “I will never perform without warming up”), so why do we so easily forget the importance of a mindful ‘warm up’ at the start of every day? This can include physical stretching, breathing exercises, or mindfulness/meditation/reading and writing to ground yourself and center your mind before your day; whether you’re at home, rehearsals, or on set. Then at the end of the day, take a moment to reset: gentle movement like stretching or relaxation techniques like having a bath will help aid recovery and injury prevention.
Tip: Choose a song you love or make a playlist so you can just hit play at night and instantly feel grounded and settle your mind.
2. Balanced Nutrition and Hydration
We already know nutrition plays a significant role in energy levels and overall wellbeing. As a performer, fuel your body with balanced meals rich in lean proteins, complex carbohydrates, and fruits and vegetables. Stay hydrated throughout the day, especially during rehearsals and performances to maintain peak cognitive and physical functioning. Avoid excessive caffeine and sugary drinks that can lead to energy crashes; and if you struggle to keep hydrated with water, try adding some lemon or cucumber into your water bottle.
Tip: During rehearsals and performances, where possible I like to keep a drink bottle on BOTH sides of stage so I don’t need to constantly go back and forth for water.
3. Prioritize Rest and Recovery
Rest is underrated in 2024. It is not a luxury nor is it laziness: it is a necessary part of being a performing artist. Adequate sleep is crucial for muscle recovery, cognitive function, and emotional wellbeing. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule to optimize your body's natural rhythms.
Tip: Incorporate rest into your schedule with the same priority as rehearsals(!!) to allow your body and mind to recover.
4. Manage Stress and Mental Health
There is nothing quite like performing. It gives you life and a complete feeling of wholeness; and yet it can be so dang demanding. (For example: it’s easy to forget you’ve been staring into bright lights all day and question why you have a headache! Or learning lines all afternoon and forgetting how much cognitive functioning and energy that requires for your brain.) Learn to manage stress and prioritize your mental health - everyone is different, and different things will work for different performers. Practice mindfulness techniques like deep breathing exercises to reduce anxiety and improve your emotional regulation. Ask for help when you need it: There are so many resources available in Melbourne, which we’ll cover soon!
Tip: Make a short playlist of music that instantly relaxes you or makes you feel yourself - it can be anything from melancholy ballads to music theatre belts - that you can put on to instantly ground/calm yourself. Try to make this different from your song or playlist from tip 1, lest you start to feel drowsy and ‘done for the day’ instead of calm and settled.
5. Continuous Learning and Growth
You probably are already, but keep investing in your field through continuous learning and skill development. There are so many short courses and opportunities in Melbourne. Attend workshops, take classes and collaborate with other artists.
Tip: If budget is an issue, instead of signing up to a short course, just set 2 hours aside each week as if you are attending a course at that time, and use that specific time to develop your craft - read, YouTube, google, find a book or textbook at the library… there are so many free resources available to you.
6. Build a Supportive Community
Surround yourself with a supportive network of artists, mentors, friends: people who understand the highlights and lowlights of the performing arts. Share experiences, seek advice, and celebrate the small (and big) wins. A strong support system can provide encouragement during difficult moments and make a world of difference for your overall wellbeing - and remember, spending time with people and human interaction is SO important for your functioning as a creative human - don’t rely solely on social media connections, please!
Tip: That’s why we’re here! Reach out to Carolyn, Carli or Caitlin to start training with us in person and surround yourself with likeminded artists!
7. Listen to Your Body
Lastly, listen to your body's cues and make it a priority to look after yourself. Pay attention to signs of fatigue, stress, or injury, and don't hesitate to adjust your schedule or seek medical advice when needed! Your body is your instrument, and caring for it ensures longevity and sustainability in your performing career.
Tip: Find a healthcare professional that understands the demands of a performing arts career, especially if you are working with injuries. You don’t want to compromise your future by ‘pushing through the pain’ when it’s not always necessary, and at the same time you need someone who understands the urgency of rehearsals and performance seasons!
Prioritizing wellbeing as a performing artist is essential for sustaining a long term and enjoyable career! By incorporating these tips into your daily routine, you can enhance your performance, resilience, and enjoy a balanced and healthy lifestyle both on and off the stage (or screen).
Remember, your wellbeing is essential to your artistic ability, capacity and longevity in the performing arts! If you need help creating a weekly program for yourself or are unsure the right direction to take, reach out to us at the StretchiFlex to help you on your health and fitness journey: whatever that looks like for you!
