What do you do if you're struggling to prioritize self-care in a high-pressure theatrical production role?

In my experience self care came rather late, as a dancer I was constantly pushing myself to improve so some of that manifested as an artistic director. Eventually as I became aware that this was not good for my mental or physical health I was appointed a coach which really helped. Later I began seeing someone else every Monday morning to set me right for the week and to help me schedule self care which to begin with I found difficult. In any high pressure job where creativity is essential, time to think, to feel relaxed and supported especially from yourself is paramount.

Look after your mental health. This is something which is often forgotten in the arts. Employers and producers will often have mental health first aiders who will be well placed to support you. Also consider what other resources are available to you such as unions, employee assistance programmes and wellbeing policies.

In performance, where the focus shifts to taking on some form of new role, it has been natural for me in my experience to miss “typical” internal cues that I am burnt out or disconnecting. Personally, connecting with my team and providing little “self care” packages helps (comfort gifts such as blankets, candles, bath bombs, art and/or handwritten letters). Encouraging self care while leading into a high stress/fast paced performance experience strengthens accountability as a whole. Scheduling specific moments to collectively come together, consciously breathe and be present is also revitalizing. Doing what we do best individually in a group setting via freestyle/improvisation exercises often also can connect and validate the whole team.

Personal development-Assuming your acting situation is good. Actors should focus on their personal growth as well. For example, having a workout routine, whether it's with a gym or on your own, is essential to your career progress. Perhaps therapy can benefit you as well. (Knowing as much as you can about yourself makes sense for an actor). Also, having an outside activity, something not actor related, will do wonders for you. Taking care of your inside and your outside should be part of your acting investment plan. It is not a separate issue but a wholistic one.

Theatre is a collaborative effort. We try to put in anything and everything we can for the good of the show. Another group known for this are emergency response personnel. Some time ago, I had the opportunity to take CERT (community emergency response team) training. A page out of that handbook really rings true here: If you damage or incapacitate yourself, you're not going to be effective at helping anyone. If we want to be our most helpful to the production and show up mentally for all the days we show up physically, we owe it to ourselves, our cast, our crew, and everyone else who let's us hang around them to recognize when we're not in a good way, and to do something about it.

Consider alternative options such as job shares. It is difficult to say No to theatre operators or producers. However if you offer alternative solutions you will often be greeted with a better outcome. I know of performers now who job share in the west end and the outcome is a win win. Producers get better rested performers and you will get a better work life balance.

In the exhilarating whirlwind of theatrical production, prioritizing self-care can be challenging. As a seasoned professional in the performing arts industry, with a background in classical ballet and now immersed in choreography and production, I've learned the importance of setting boundaries to maintain balance. I carve out dedicated hours for work, ensuring efficiency without sacrificing personal well-being. Saying no to last-minute demands or gracefully delegating tasks is crucial in preserving mental and physical health. Establishing these boundaries safeguards my own vitality and also contributes to the success of the production through my sustained focus and creativity. #PerformingArts #SelfCare #Choreography #Boundaries #Wellness

Ao nos comprometermos com uma produ??o ou trabalho, todo nosso tempo e dedica??o s?o voltados para tal. Devemos compreender que delegar tarefas e compartilharmos os deveres é fundamental. Tanto para o bom andamento do projeto como para nossa saúde.

This is why contracts and determining terms at the beginning of a project is so important. I learned the hard way to be more transparent about the limits of my time and to ask about budgets and what support is available. In my opinion, many of us in the arts operate from a scarcity mindset and that sets us up poorly. I assumed that asking about money or setting boundaries around my time would mean that I wouldn’t get the gig. But most of the time, employers appreciate the frank conversations and they want to sort out the details! It also shows that you’re invested in the best possible outcome for everyone.

In this industry, we are our only advocate. Saying “no” isn’t a weakness but a strength. Find employers that empower you to set boundaries and respect them (which isn’t everyone).

Setting time for yourself and family is vital to keep you at your best. Not having time to relax and recharge means that you will burnout and slip up when your needed the most.

There’s a reason that theater unions have a required break schedules! Treat yourself with the same level of respect and importance. Eat food and drink liquids consistently. Get regular rest. Don’t neglect the rest of your life outside of a project. Make time for friends and family.

Read this slowly. Going to a psychologist is important. Exercising is important. Friends are important. Our health is worth more than any project. Neglecting these details in my life was a big mistake.

One thing I had to realize is there is truly a community that exists even in your work. While it may be easy to take your workload and struggle alone, it is so much easier, and important, to be able to lean on your team when its too much. Ask questions. Ask for support. They will understand you and be ready to help. When working on productions I had a much harder time trying to solve problems on my own, but the first time I reached out, I immediately got the unwavering support I needed.

Take a walk in nature. Sit in the grass or on dirt. Dig your hands in dirt, stop, take a deep breath. Let the rain pour down on your skin. Nature handles our stress if we let her.

The folks who work in this industry really want everyone to succeed, cause alot of folks have either found themself in simlar situations or equally stressful situations. So building that network is very important not only for tops and tricks of the trade but also to be able to know that your not alone on those moments.

It is necessary to attend events, forums, and training sessions to understand the entire cultural sector that revolves around the scene. We should not only observe the theater, but also doctors, lawyers... even miners. Inviting the whole society to be part of the theatrical community makes art democratic. It is also valuable to be a companion to people outside the sector. Each life can be a great inspiration for the scene.

If the practices suggested above feel out of reach for you, or not in your scope of interest, remember that mindful practices can truly be anything that bring you into the present moment or anything that helps you feel grounded. My favorite thing when I was working in theaters was GOING OUTSIDE. It sounds so simple but when you’re working on a production, especially during a tech week, it can be so easy to lose track of time and not leave the space. Take a break outside and just look around - experience the temperature, notice the weather, what sounds do you hear, what smells? Taking note of each of my senses is one of my favorite mindfulness practices.

It’s all about discipline and thoughts.. through discipline you create a mindset that is unbreakable. Thoughts create your reality.. so when you go into a ‘stressed’ environment, prioritize yourself number 1 and see your thoughts so you don’t get caught up in the stress of someone else.. no matter what the show WILL go on and when the curtain drops for that final time, the audience will walk out with a smile on their face.. and all that stress that people hold.. was for nothing.. enjoy the reason we put on shows.. for entertainment.. never forget that!

Production is generally grueling and can take a real toll on the body. Proper nutrition & hydration are, believe it or not, simple practices that can definitely ease stress and help your body cope and regenerate easier. Try to ensure your eating well, with no junk, and add in electrolytes to your water when you can.

Getting enough or getting good quality sleep is always tough for me in stressful production seasons. I hate the feeling of being so exhausted and stressed AND not be able to fall asleep. I rely on relaxing podcasts, restful guided mediations, yoga nidra, or white noise-style podcasts during times when sleep seems out of reach when I need it the most.

In my experience, to achieve and facilitate a role successfully in a production, whether it's a theatrical, television, or motion picture concept, one has to have healthy eating, sleeping, meditative, and exercise practices (habits) established as a part of one's life practice. Without these four practices, in any order at any time, the physical, emotional and psychological focus will not be there. Without them, a substandard performance - failure, will eventually be the overall result/outcome.

Know your limits. You don't need to say yes to every single thing that is being asked to you. Saying NO is healthy as well. Sometimes we say yes to requests from directors, and even though we love the idea we don't have the energy or the time to get it done. We feel guilty for saying NO, but knowing your limits will result in a better outcome and you won't burn out!

Acredito que práticas teatrais deveriam fazer parte da forma??o básica nas escolas. O fazer teatral ensina a nos conhecermos,conhecer o próximo e o meio em que vivemos. Possibilitando assim nos tornar pessoas melhores.