Stress Relief: Healthy Ways to Combat Stress

 

5 Tips: Stress Management for Musicians

By Emily Kulinowski

Young man sitting on a couch with his hands covering his face and looking stressed

According to a stress study done by the American Psychological Association. “Those who typically feel tense or stressed out during the workday are more than three times as likely to say they intend to seek employment elsewhere in the next year.”

Since the pandemic started many musicians have been dealing with high levels of stress and fatigue. As more things are opening up and musicians are able to perform again, it’s important to have stress management tools so we can keep making the music we love.


How Stressful Life Can Be

Life as a musician can be quite stressful; trying to find work that supports us financially and artistically, creating music that fuels our passion, and navigating the performance scene especially during a pandemic can be challenging.

From personal experience, I found music school and job searching post college very stressful. You can feel overwhelmed with assignments, performing, and planning for your future that you can feel discouraged and drained.

When you become stressed to your breaking point you can’t perform or work at your normal level. Stress not only impacts your behavior but your body as well. The Mayo Clinic shares the following possible effects stress can have on you:

It’s important to have healthy methods of stress management so you can be your best possible self. Using these ways to combat stress can help you be calm in times of chaos.

Stress: Effects on the Body According to The Mayo Clinic- The Den Collective

Stress: Effects on the Body According to The Mayo Clinic- The Den Collective

1.Get enough sleep

Do you ever wake up in the morning still tired even after hours of sleep? Are you exhausted during your day and find it hard to be productive? Chances are you aren’t getting enough sleep. A good night's sleep is imperative to staying focused and energized throughout the day.

Try to get at least eight hours of sleep at night, if possible. It’s not uncommon to take naps during the day either, so if you find some free time and you’re tired don’t be afraid to take a nap.

Listen to your body- if you notice you’re yawning and rubbing your eyes a lot your body is telling you it needs sleep. If you have trouble falling or staying asleep, here are few tools that could help:

  • Dark curtains

  • Comfy sheets, pillow, & pajamas

  • Eye mask

  • Blue light glasses before bed

  • A white noise machine

  • Snoring aids

  • Meditation

2.Meditation and Deep breathing

As performances become more prevalent again, we remember the anxiety we might have when performing. With this long break from performances, the level of stress and anxiety can be much higher than when it is consistent.

According to The Mayo Clinic, “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.” 

Instead of focusing on your stress, you shift your energy on self-awareness, the present, patience, tolerance, and reducing negative emotions. Meditation and deep breathing can bring you calmness, peace, and balance that is needed when dealing with stress.

There are many different ways to meditate, including:

  • Guided Meditation

  • Mantra Meditation

  • Mindfulness Meditation

  • Tai Chi

  • Yoga

  • Qi Gong

Take time trying different methods of meditation to see what works best for you.

3.Stay Active

Staying active both physically and musically is important. Our physical and mental health are connected, so we can improve our mental health when we improve our physical health (and vice versa).

Exercise has been proven to “make you feel better, function better, and sleep better. Even one session of moderate-to-vigorous physical activity reduces anxiety, and even short bouts of physical activity are beneficial” as stated by the CDC. 

Take time researching what forms of exercise fit best with your schedule, ability, and age. No matter who you are there are exercise options for everyone, and everyone can benefit from physical activity.

Another thing to keep active is your instrument. Keeping a practice routine consistent can actually help lessen repetitive strain injuries if you haven’t had a regular playing schedule.

Even if it’s only thirty minutes a day or simple warm-ups, your body will have increased familiarity when practicing and be less likely to face strain injuries.

“Physical activity can make you feel better, function better, and sleep better.”
— Centers for disease Control and Prevention

4.Take Breaks

When was the last time you took a break? If you have to think about it it’s probably been too long. Breaks are important because it lets your brain refresh from what you’ve been doing, and it allows you to return to it recharged.

As a musician, it can be hard to find time or even motivation to take breaks when we are immersed in our craft. However, the longer we avoid breaks the higher our stress levels are likely to rise.

A fundamental part of stress management is learning when to take breaks- and when to say no. You may feel obligated to power through that project or take on another gig; but if you’re body is telling you it needs a break you need to listen to it.

Create a balance of work, play, and breaks. Your stress will decrease and productivity will increase the more aware you are of your body’s needs.

5.Connect With Others- and Yourself

Human connection is an essential part of our lives, and it’s an important part of relieving stress. Taking time to connect with others, friends, family, therapist, etc, allows you to share your problems and feelings with people who know and care about you. It allows others to share similar stories and know you aren’t alone.

Connecting with others can be a great way to participate in group activities that can relieve stress- playing games, watching movies, going to parties, laughing, etc.

It’s also important to take time to connect with yourself. When you lead a busy life as a musician, you often forget to spend some alone time and get to know yourself better.

Make sure to take time to do things you enjoy, unwind and try to relax. Spending time alone with yourself is a great way to get in touch with your emotions and better understand what works to relieve stress for you.

Woman doing a yoga pose on the beach during a sunset

The Importance of Stress Management

The musician lifestyle can involve a demanding schedule of rehearsals, gigs, teaching, and more. You may start to wonder if this is the right path for you; however, don’t let your stress overpower your passion and drive for music. Having healthy ways to combat stress will help you be your ideal self and continue to create the music you love.

The Den Collective partners with The Meta Musician and Boundless Musician to provide health and wellness resources to those who need it. Olivia De Jesus, a trauma practitioner and vocalist, offers resources In The Den. More information on Resources can be found here.

No matter what you’re going through you don’t have to do it alone. Myself and The Den Collective are here to support and help in any way we can!

 
Health & Wellness, Mental Health, Music IndustryEmily KulinowskiEmily Kulinowski, Tips for Success, Stress, stress management, how to manage stress, stress relief, fatigue, how stressful life can beComment