Mental Health Toolbox - Longer Term Practices

Self-care PraCtices

Longer Term Practices

Meditation

Meditation is not just a mindful practice but also offers a host of health benefits. It serves as a useful tool to support anxiety, depression, and boost self-confidence. With various types available, it's about finding what works for you. If you find stillness meditation challenging, consider more body-based practices, such as yoga, 5 rhythms, or Tai Chi. Discover the practice that suits you best and let it be a long-term support. Websites: www.dailyom.com www.headspace.com

Yoga

Yoga, like meditation, has lots of proven benefits, including increased flexibility, muscle building, adrenal regulation, enhanced self-esteem and peace of mind. Just like meditation, there are various practices, so find the class or style that works best for you.

Being in Nature

We often find ourselves in urbanised areas, this can make us either feel super connected to community and people or can make us feel deeply disconnected. Even in the most urban areas we are still part of nature and we are always connected to earth. As humans we like to centre ourselves but go into a park or look at a piece of soil and you will see that there are non human worlds teeming around us. Nature has so much to teach us - if we make space for it. You don’t have to live in the countryside; pockets of nature exist everywhere. I recommend the book 'The Urban Soul' by Claire Dunn and ‘Courting the Wild Twin’ by Dr Martin Shaw.

Creative writing

Having a creative writing practice can be fun, a way to relax, and foster a deeper relationship with self. Here are a few ideas.

Five or ten-minute free handwriting can be great for getting whatever's on your mind onto paper. No editing, just letting yourself write, without taking the pen off the paper. Often, the process of writing down our thoughts can help us prioritise problems and gain a broader perspective.

Five-minute poetry. Start the practice of giving yourself five minutes daily to free write poetry. No judgment – you're not entering it into any competitions. This is for your enjoyment. We're human, we're all naturally poets – you'll be surprised at what you can produce.
Daily journaling or keeping a diary. Keeping a journal or writing a diary is your personal therapy session on paper. It's a safe space to unload thoughts, gain perspective, and regulate your emotions. Just a few minutes jotting down your day can be a game-changer for your mental well-being.
Gratitude Journal and Worry Journal. This was recommended by an actor who maintains two separate journals, one for writing all his worries and anxieties, so they feel less intrusive and more manageable contained on paper. The other is for writing about all he is grateful for – the beauty in little things, the meaning, and moments of connection. We experience these more than we realise. Writing them down not only makes you start appreciating them but also lifts your mood.
Write a letter to your younger self. This is a great one if you need advice. Often, we know exactly what we need but can get caught in our own heads. Writing a letter to yourself often brings about beautiful insights and guidance by allowing creativity to be in charge.
Letter to fear. The writer Elizabeth Gilbert created the amazing exercise of writing a letter to fear. If you are feeling stuck before an audition, or starting a new project, write a letter to your fear.

Click here to see Elizabeth Gilbert’s letter to Fear

Dearest Fear

Creativity and I are about to go on a road trip together. I understand you’ll be joining us, because you always do. I do acknowledge that you believe you have an important job to do in my life, and that your take your job seriously.

Apparently, your job is to induce complete panic whenever I’m about to do anything interesting – and, may I say, you are superb at your job. So by all means, keep doing your job, if you feel you must. But I will also be doing my job on this road trip, which is to work hard and stay focused. And Creativity will be doing its job, which is to remain stimulating and inspiring.

There’s plenty of room in this vehicle for all of us, so make yourself at home, but understand this: Creativity and I are the only ones who will be making any decisions along the way. I recognize and respect that you are part of this family, and I will never exclude you from our activities, but still – your suggestions will never be followed. You’re allowed to have a seat, and you’re allowed to have a voice, but you are not allowed to have a vote. You’re not allowed to touch the road maps; you’re not allowed to suggest detours; you’re not allowed to fiddle with the temperature. Dude, you’re not even allowed to touch the radio.

But above all else, my dear old familiar friend, you are absolutely forbidden to drive.

Therapy

Therapy is one of the best ways to get to know yourself, understand patterns, emotions, and relationships, and create long-term support strategies. I often use the analogy of acting to describe therapy to my new clients. As an actor, we have a director to provide an overview, hold the space, and spot things that are hard for the actor to see, as it can be challenging to 'see the wood for the trees.' The director's job is to gently guide, be curious, and honour the story and how it wants to be told, asking questions to prompt us to think about our character, their relationships, and choices. Therapy is the same.

A common misconception is that therapy is solely for when people are facing difficult times. It is, in fact, a valuable resource for staying mentally fit. Much like going to the gym supports our physical health, having therapy on a regular basis can help support and maintain positive mental health throughout your life.

Hobbies

Having hobbies and passions outside of acting is crucial. Discovering activities that you can engage in beyond productions and rehearsals is a great way to strengthen your identity beyond the acting profession. Our identity as actors is often closely tied to the profession. Yet, the unpredictability of work and the frequent engagement in uninspiring part-time jobs can take a toll on our self-esteem. This situation can lead our inner-critic to work overtime, leaving us feeling, well… awful! We all need a break. Find something outside of the profession that connects you with others, brings you joy, and ensures you are not solely reliant on your work or friendships for fulfilment. You are more than just an actor. Whether it's a football club, netball club, knitting group, dance class, or darts – find something that floats your boat! Choose an activity you can pick up and come back to on an ad-hoc basis.

Support Network

Self-care can't be done in isolation; we are social beings. Having a network both inside and outside of work is invaluable. Sometimes, chatting with a friend outside the company can provide a fresh perspective or a much-needed break, especially if the show or rehearsals are emotionally and physically demanding.

Accountability friend

Rehearsals can be intense. Having a friend (in the cast or in your personal life) who you know will be honest with you, and who’s opinion you trust, is invaluable. This shouldn’t be a person who always agrees with you – a critical friend is better than an echo-chamber.

Tip

If you are someone who pushes through, keeps going, needs to be in control, and overworks, discuss this with your friend. They can then spot when you are in this mode and remind you that you may need to rest or slow down.

Similarly, if you find it hard to speak to people or are withdrawing, having discussed this with your friend, they will be able to spot these behaviours and help you find ways to reconnect and re-engage.

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