Stress often shows up physically, creating tension in the body. Movement is a powerful way to release built-up stress, increase circulation, and reset your nervous system. Small, intentional movements throughout the day can make a big difference.

• Stretching: shoulder rolls, neck stretches, or a forward fold can ease tension, especially after long hours in a fixed position.
• Walking: a 10-minute walk, outside or around your space, can boost your mood and mental clarity.
• Yoga: reduce stress while improving flexibility and focus, in a studio or streamed online.
• Dance it out: put on a song you love and move freely for a few minutes.
• Progressive muscle relaxation: tense and release muscle groups from your toes up to your head.

Breathe with intention. When your mind is calm and centered, your breath is naturally even and steady. When you're nervous or tense, it becomes erratic and shallow. By learning to guide your breath, you can directly influence your emotions.

• Try 4-7-8 breathing: inhale through your nose for four seconds, hold for seven, and exhale slowly through your mouth for eight. Relax your jaw and the muscles of your face.
• Use mindfulness and journaling: a few minutes to check in, reflect, and write down your thoughts can help you process emotions and reduce stress.
• Try relaxation tools: music, guided meditations, or apps like Headspace and Insight Timer.

Snacks that sustain you. The best options combine complex carbohydrates for long-lasting fuel with a little protein and healthy fat to keep you full and prevent an energy crash.

• Banana with peanut, almond, or sunflower seed butter: quick-acting carbs and potassium, plus protein and healthy fats.
• Apple slices with almonds or cashews: natural sugars and fiber, with protein, magnesium, and healthy fats.
• Greek yogurt with berries: protein plus a quick burst of energy and antioxidants.
• Gluten-free or almond flour crackers with hummus: a savory option with plant-based protein and fiber.

Every body is different, so notice what helps you feel your best.

Rest and recovery. Just as you schedule rehearsals or work time, block out time for rest. Even 10-minute breaks between tasks can help prevent burnout.

• Optimize your sleep environment: make your bedroom dark, quiet, and cool. Consider blackout curtains or an eye mask. A cool room, around 60 to 67°F (about 16 to 19°C), signals to your body that it's time to rest.¹

Lean on your support system. Connecting with fellow creatives, friends, or mentors can bring encouragement and perspective during stressful times.

• Think about who you would call at 2 a.m. with great news or devastating news. Who knows you beyond your craft and has your best interests at heart? They don't have to be creatives themselves, but they are invested in you.