Stress as a film actor – just how do you deal with it?

When acting and stress appear to be so inextricably linked, is it any wonder learning how to manage stress as a film actor can be challenging?

Film actors’ worries range from wondering if the audience will like their performance or whether the yawning casting director despises them, to whether that amazing post-shoot talk with the director will lead to future success. Not to mention existential worries about living arrangements, income, friendships, and general health and wellbeing.

But the truth of the matter is that your acting career could suffer as a result of a persistent tendency to overanalyse situations. So, here are a few ideas and approaches to help you to deal with that troublesome beast called STRESS! 

   

Shifting the perspective

An unpleasant aspect of any film actor’s existence is stress. There always appears to be too much to do and not enough time to accomplish it.

It’s easy to feel like you always seem to be flailing and getting nowhere, except into an even greater stress frenzy! It can be a pretty vicious cycle but one we hope we can help you to manage, if not overcome, with a little strategy and a good dollop of philosophy. So let’s shift the perspective.

The main idea, here, is to encourage you to start paying attention to your negative ideas and recognise them for what they are: thoughts. You don’t have to build the barricades and engage in a battle with every single one of them. They are only thoughts. Nothing more and nothing less.

It’s about taking back control and choosing if, and when, to engage with that troublesome internal monologue. 

 

A mindfulness exercise for film actors

Here’s a simple mindfulness exercise that you might find useful to distract you from yourself!

Begin to breathe slowly, inhale through your nose and exhale through your mouth, all the while sitting or resting comfortably. Concentrate solely on your breathing. Recognise the presence of ideas as they arise in your head, then return your attention to your breathing. You can use phrases like “I am conscious of my thoughts” or “thanks for that idea,” but again, always return your attention to your breathing.

Practice this for a few minutes each day. You may soon find the benefits to be enormous. You’ll start to realise that ideas are simply words and that you don’t need to get too wrapped up in them. You are in control, and it is a choice as to whether you are willing to engage. 

Now, let’s take a look at some other techniques and exercises to help you tackle your stresses as a film actor!

 

The A-E methodology for tackling film actors’ stress

 

Accept

Acceptance and reassurance go hand in hand. Ultimately, you can only do your best at any given time, and focussing excessively on things that are out of your control is futile. It seems simple when you think about it.

If you can do something about a given situation – just do it. Take action. Why spend time worrying about it? Conversely, if there’s nothing you can do about a situation, what is the use in worrying about that either? 

Stress and worry go hand-in-hand. Stress is a waste of time and an unwanted and undesired component of life. There’s nothing you can do if you drop a line in a take or make a mistake at a critical moment in a scene. So instead of beating yourself up and ruining the remainder of the take (and likely your mood for the rest of the day), just accept it. And breathe.

 

Breathe

Our bodies and minds need oxygen to operate properly, and yes you’ve guessed it, breathing is the only way to receive it! So, once you’ve accepted your condition, take a deep breath. Of course, there is no right or wrong way to breathe. It is about being cognizant that breathing is existential and comparatively it matters more than any small thing that might be clouding your judgment at any given time.

You may practice this by simply taking a few deep breaths. For example, try inhaling for 4 seconds (through your nose), and exhaling for 6 seconds (through your mouth), 3 times in a row. It doesn’t matter how you structure it so long as you give time to the process.

The instant consequences of employing any of these basic, repetitive actions will astound you. Paying calm attention to your breathing is beneficial for stress reduction.

Another breathing exercise involves sitting or resting comfortably and observing your natural breathing state. Then, practice pausing for a few seconds after inhaling yet before exhaling again. Similarly, you can try pausing after exhaling yet before breathing in again. It’s all about taking back control, of your body and your mind.

 

Centre

Being aware of your centre means taking a plunge into a well of new-aged ethereality, yet the benefits are extremely tangible and well worth the splash! Focusing on your feet connecting with the ground, and envisioning yourself being supported by the floor, is the simplest approach to centring yourself.

As we focus on the mundanities of a fast-paced life, we often lose touch with the simplest of things such as connecting with the earth (metaphorically and literally). Simply walking, barefoot, on a wooden floor for a few moments is a great start. If you’re really up for a challenge, get walking barefoot in the woods – it’s excellent for re-centring the body! Another method of centring is to rub your palms together.

Movement techniques like Yoga and the Alexander technique are wonderful for helping you to feel more centred over the longer term.

 

Decide

We are always conscious that we want to make the right choices in life. However, we’re also conscious that each respective option comes with a litany of pros and cons. This can often lead to us feeling stuck, and this is where indecision rears its ugly head.

Yet, the reality is that we will have to make a decision at some point so it might as well be sooner rather than later! This is especially true when working on a film set in a dynamic environment. Here, the ability to make quick judgements is critical, and of course, the ability to do so (this skill) can also benefit your everyday life too. 

The worst option of all would be not to decide at all! Above all else, you must learn to trust your instincts (or at least have faith in your ability to be instinctive). Of course, if you do have an unlimited amount of time (and who does?), making a list of pros and cons for any given situation would be a great idea. But, if you don’t have the time, just go ahead and make the choice that you think is the most appropriate for you.

It is your choice to make. And if all goes south… then you can learn from it. But at least it was your choice to make, and you made it. That is empowering. Being capable of making clear decisions can be an art form and help get you out of many stressful situations.

 

Engage

Once you’ve made a decision, it’s done. After that, you must commit to your decision, go forth and be proud of it! Equivocating, whether on a film set or in life in general, is rarely seen as a positive thing. It will only provide fuel and ammunition to your obtrusive inner dialogue. This isn’t to say you will always make the right decision. If it transpires that you made the wrong decision… relax, you can always learn from it!

 

 

Meditation for film actors

Meditation is an excellent approach that film actors often use to de-stress with proven benefits for body, mind, and soul! Try setting aside just 10-15 minutes each day to simply lie down, be quiet, and be still. Here are a few simple suggestions to get you started.

 

Listening to music

Meditation can be done with or without music. It’s a matter of personal taste, but if you choose to use music, be sure that it is absent of any distractions. The music must allow you to be mindful and present enabling you to focus solely on yourself.

For example, anything with lyrics or heavy melodic backing tracks should be avoided. Classical music is a fantastic option here, as are purpose-made meditation tracks with waterfalls and other serene sounds. These are incredibly pleasant despite being a little cliché. 

 

Experiencing guided meditation

This is when you are led through meditation by a trained practitioner, (depending on where you source your material). You may either listen to a pre-recorded audio track at home or attend a meditation class. Guided meditation is often stated to be the best way to make fast progress. It helps you stay focused and it requires a certain level of commitment.

There are also a growing number of wonderful meditation apps to consider. Calm and Headspace are undoubtedly the market leaders and both provide a free trial. Further, do take a moment to check out some cool alternatives here! Perfect for tackling stress as a film actor!

 

The art of sinking

Sinking is a basic meditation practice that involves visualising yourself sinking into the earth and allowing your weight to fall to the ground. Imagine roots growing out of your body and into the ground! It is bizarre yet effective imagery for deep relaxation. You may choose to work through each body part in turn, allowing each one to release, feel freer, and sink.

 

Introducing the Semi-Supine posture

This is a fantastic posture for meditating, warming up, or simply resting. Lie down on the floor with your head supported by a book (about 2 inches thick). Your knees should be pointed up to the ceiling rather than slumped to each side, and your feet flat on the ground! This posture relieves much of the downwards pressure and strain put upon your spine, which has been working overtime during the day. Just try it! 

 

Practising Qi Gong and Tai Chi

Although not technically classed as meditation, these two light martial art forms focus on easy movements and have comparable outcomes to that of mediation. It’s another great technique to explore when you’re in the throws of battling stress and are willing to try something new! Breaking your daily routine and trying something new can be a great antidote to stress. It’s also a great approach to getting out of a reoccurring stressed mindset.

 

Seeking professional help

As we have covered, dealing with stress as a film actor is complex. If you still can’t seem to get rid of your stress, no matter what techniques you try, then seeing a health professional is the next best thing to do. And it should go without saying, that there’s no need to feel embarrassed or humiliated about doing so. There are immense benefits to be had from talking to someone who isn’t going to criticise you! Especially a counsellor or psychotherapist who will help you to see your problems from a different perspective. They may also provide you with excellent stress-reduction tactics such as cognitive Behavioural Therapy.

 

Root causes of stress

All of the tactics stated above are beneficial, but if your life is already filled with an abundance of stresses external to your career, it will be difficult to decrease your stress without first addressing the underlying causes. Let’s take a moment to consider what factors could be adversely impacting your mental health.

1. Are you living in a supportive, loving, and stable environment? Is your home a place of peace, the perfect place to unwind and recuperate, or does it simply add to your stress?

2. Do you have great friendships that inspire you and help to improve your life. If your ‘friends’ are dragging you down and draining you of your energy, it may be time to consider changing your friendship group for the greater good. Surrounding yourself with constant negativity can be unpleasant, moreover, it can be unhealthy. A career in film acting can be competitive, if not cut-throat: you don’t need that in your friendship circles too.

3. Are you having financial difficulties? By definition, film actors are only paid per production. There is rarely a guaranteed steady stream of income that other professionals benefit from. Further, film actors are frequently underpaid or find themselves without work altogether. It’s quite common for film actors to consider work in other careers or allied acting roles whilst searching for work.

Of course, these are only a few of the areas that may be causing you stress. Being an actor is difficult, but what is true is that you need everything in your life to work in your favour, rather than working against you. Therefore, give yourself a break, and do what is best for you!

   

The takeaway – managing stress as a film actor

Everybody experiences stress. It’s a completely natural response to the world we live in, but not to the point that it becomes problematic or debilitating. When it prevents you from being able to live a fulfilling life and achieving what you are capable of as a film actor, that’s a problem. And, if you’ve got a problem that’s adversely impacting your life, it’s time to fix it.

Many film actors suggest meditation as a first port of call but it can also be about changing your entire outlook on life. Open up about how you’re feeling to yourself and those around you, and start making meaningful changes to improve your life. Learning how to deal with stress will allow you to be more imaginative, daring, and, ultimately, a better film actor!