Tips For Actors With Anxiety

Anxiety & panic disorder can affect creative minds intensely. I've experienced it & so have many people I love. It can range from frustrating to scary, and fleeting to never-ending. ⁠Maybe it’s only sparked when you audition, or maybe you’ve developed anxiety around your life and career in general. It can look different for everyone, but certainly can have a negative impact for us all.
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More than ever, the events and changes in 2020 have brought up anxiety for many folks. I know firsthand how scary and alone anxiety can feel but I believe that education and conversation are the first important steps to take for us all to learn and feel better! While I’m not the expert on these topics, I wanted to share a few practices I have personally used to help ease anxiety in my life. Maybe they’ll help you (or someone you love), too. ⁠

If you want to dive deep into this topic, check out my conversation with certified psychotherapist Michelle Shlafman on the It’s a Slate of Mind podcast.

preventative measures

It took me far too long to realize that it’s much better to practice preventative measures rather than only employ anxiety treatment during an episode. Once I realized this, I developed a day-to-day practice that helps me maintain balance and a clear head and heart. Since I’ve been on this preventative schedule I’ve experience far less anxiety and don’t worry nearly as much if it’ll hit me unexpectedly. Mindfulness is key! For me, it involves staying physically active with yoga, exercise, or walks. I also practice meditation and kundalini breathwork every morning and then write in my manifestation journal. I avoid drinking more than one cup of coffee and make sure to drink a ton of water daily as well. It took a lot of trial and error and monitoring how my actions impacted my mental wellness to find the routine that was right for me. Yours might look different, and that’s okay. The more I learned about the science behind anxiety and natural ways to redirect and process my experience REALLY helped me feel empowered to tackle this ish.

Try Breathing Techniques

When we experience immense anxiety, whether it’s home alone or waiting in an audition room, often our heart rate increases and we take quick, shallow breaths. This only acts to fuel our anxiety and actually limits the amount of oxygen we’re getting, only furthering our body’s panic. When we learn about how our body responds to certain stressors as well as certain relaxation techniques, we can leverage the natural responses of the body to work in our favor. Learning about the parasympathetic nervous system a breathing techniques is truly empowering and can be a tool to use when you feel yourself getting overwhelmed. Not sure what this nervous system is? Here’s a quick definition, “The parasympathetic nervous system is a subdivision of the autonomic nervous system, which is the subdivision of the peripheral nervous system that controls automatic processes in the body like digestion, heart rate, and respiration.” It might sound hard to believe, but by taking slow, controlled, deep breaths in a series of patterns, we can literally turn off the anxiety alarm bells in our body to help ease physical symptoms of anxiety. Total game changer.⁠ Here’s a few easy breathing techniques from the University of Michigan’s medical department.

use grounding practices

The idea of grounding can be really helpful when dealing with anxiety, especially for actors as we are often so familiar with using our whole bodies as part of the craft. Grounding practices simply remind you of being in your body, and focusing on the connection to stable things, like the earth. When anxiety attempts to whip us into a whirlwind of chaos, grounding can provide a balancing force to bring us back to earth. There are a few ways to practice grounding. The easiest method is simply counting down from 20 to 1. Another practice to try is attempting to list one thing you see, hear, smell, touch, and taste. This can help distract the mind from spiraling and bring you back into the present space. Being outside in nature and literally walking barefoot on the ground can also be the literal breath of fresh air that you need. More involved grounding practices can include meditation and tapping exercises to help balance your energy.

pinpoint triggers and make a plan

Often our anxiety stems from a root cause or causes. They can be triggered or sparked by places, people, or experiences. It’s important to figure out what your triggers are so that you can be proactive in either removing them or reorienting your relationship with them. Everyone has different triggers, so be kind to yourself and don’t be judgmental. Many situations can be easily avoided or amended in some way to help reduce your anxiety or prevent an attack all together. Even further, once you’ve figured out your triggers, lean on a trusted person for support. If they don’t know about your triggers, they can’t assist you in following through with your plan. Let your community help!

take cbd oil

It’s important to check with your doctor before trying CBD oil. ⁠CBD oil essentially helps support your efforts to turn off those internal “alarm bells” that trigger many physical symptoms. And no, it’s not the same thing as marijuana. It’s used to help with many different ailments and to ease pain and anxiety.

The process is simple and easy, fill up a dropper of the CBD oil (it might smell a bit funny) and squeeze it under your tongue. You’ll hold it there for about 30 seconds before swallowing. It works really quickly, within 30 min of taking it and does NOT feel like getting high does. If you’re in really bad place, you can use it daily, otherwise just use it when you are experiencing anxiety.

While I’m definitely not the expert on all the brands out there, I’ll share two brands I’ve tried and liked. I’ve tried Plant People CBD oil (Drops + Mind + Body) and Equilibria Women’s lower dosages. I’ve really liked both, but will often swap between the two based on my current budget (Equilibria is a bit pricier). Like many things, everyone is different and might require varying dosages depending on the situation. I suggest starting with the lowest dosage and then going from there. Equilibria will actually have a representative follow up with you and make dosage suggestions based on your needs.

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Please know you’re not alone & it can get better! You're worthy, and loved, and bigger than anxiety.

If you want to learn more, pop over to the It’s a Slate of Mind podcast episode 60. Or even better- get connected with a therapist!