Reducing Stress in a Competitive, High-Stress Industry
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I've made reducing stress a major priority in my life, and it's had a positive effect on my physical, mental and emotional well-being. Those of us who work in the entertainment industry know it's an extremely competitive, high-stress business. Tight shooting schedules and brutally long hours are the norm. The added pressure of dealing with COVID-19 safety precautions on set does not exactly make for a relaxing time at work. Finding ways to reduce stress and its negative effects on our bodies must be a top priority, for the sake of our physical and mental well-being.
According to the Mayo Clinic, some physical effects of stress are headaches, chest pain, fatigue, muscle tension, upset stomach and sleep problems. Sleep deprivation is a particular problem for anyone working long hours on set. It’s impossible to get enough sleep with the hours we work, which can cause headaches, anxiety and irritability. The Mayo Clinic website states that unchecked stress “can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.” We need to seriously confront the stress in our lives before it negatively impacts our health.
Here are 7 proven ways to reduce stress, both on and off set:
Disclosure: Some of the links mentioned are affiliate links. which means I make a small amount of money from any sales at no additional cost to you. This helps cover the expenses of running this blog.
- Focus on breathing.
Stress often causes us to take shallow breaths, which makes us feel even more stressed. Taking deep breaths through the nose that fill the belly with air, and then slowly breathing out again through the nose will rapidly calm your mind. It’s a simple but powerful technique that I use often. There are entire books written on various breathing techniques, but practicing this particular breathing exercise is a sure way to reduce stress. I’ve practiced it both on and off set for years and it’s the easiest technique I know of to reduce stress quickly. And because we’re always breathing, it can be practiced anywhere.
For an enlightening read on how breathing techniques can change your life, try Breath: The New Science of a Lost Art by James Nestor here.
- Go for walks whenever possible.
Although we spend long hours on our feet when we’re working on set, it’s not the same as taking a walk. When I worked on stage at the studios and had an hour long lunch break, I always spent part of that time walking around outside. Walking is terrific for reducing stress and I returned to work invigorated. A walk in nature is even better. I still walk nearly every day for the physical and mental benefits.
- Practice the body scan technique.
If you practice yoga, you may be aware of this combination of focusing on breathing while doing progressive muscle relaxation. The version of the technique that I’ve practiced is to focus on breathing deeply as you relax each separate muscle group. It’s especially stress-relieving if you can do this lying down, but it also works if you’re sitting up.
- Explore aromatherapy.
This is one of my favorite techniques. I burn an aromatherapy candle every evening. Scent can trigger emotions and calm the nervous system into a more relaxed state. Lavender essential oil is particularly calming. This scent can help relieve stress and assist in getting a good night’s sleep. Eucalyptus and spearmint are also popular aromatherapy scents for reducing stress. There’s been research that suggests that some scents can even decrease stress hormones and alter brain wave activity. I’m lighting my aromatherapy candle right now.
To use aromatherapy to reduce stress, try a 3 wick eucalyptus and spearmint candle or a cedar leaf and lavender diffuser.
- Practice positive self-talk.
We are living through a stressful and chaotic time. Pile on the added work stress and it’s a formula for some serious health problems. Having a habit of positive self-talk through all circumstances can help us have a more positive outlook and reduce stress. Catastrophic predictions and harsh self-judgements only add to our stress. Our inner dialogue matters. Mine is a positive, stress-reducing dialogue.
If you'd like tips to improve your self-talk, read What to Say When You Talk to Yourself by Shad Helmstetter, Ph.D
- Practice yoga.
Having a regular yoga practice is wonderful for reducing stress. Looking inward and focusing on breath while moving through various postures fosters relaxation. Many yoga studios, including the one where I practice, have moved to live online classes. There are also numerous yoga DVDs available to guide you through your own practice. Life is a lot less stressful with yoga.
If you're a beginner at yoga, try Yoga for Beginners Deluxe 6 DVD Set for guidance.
- Meditate.
Meditation ends up on so many of the lists that I post on this blog for good reason. Mental relaxation, increased creativity and of course, stress reduction are all benefits I’ve received from daily meditation. In addition to my morning meditation, I do mini-meditations whenever I can throughout the day. Being in the present moment without worrying about the past or the future greatly reduces stress. My responses to high stress situations throughout the day are much more muted when I’m relaxed from my meditation. Research indicates meditation is a useful tool for those suffering from anxiety. Right now, that’s probably most of us. I couldn’t have gotten through all my years in the industry without meditation. Everyone can benefit from more inner peace and less stress.
Those are 7 of my favorite tools for reducing stress. Another of my favorites is improv, but I didn’t include it here, as most in-person classes aren’t possible at the moment. I intend to be back at my favorite stress-reducing improv class when it’s safe to return. In the meantime, I’m relying on the tips above to keep me relaxed and calm.
What are your go-to stress reduction techniques? I’m eager to hear how you’re staying calm and stress-free in these stressful times.