De-Stress for Success: 3 Reasons Why You Should Chill (Even When You Think You Don't Need To)
Anna Dziubinska - Unsplash
Creating sustainable success in the music industry
Life in general can be a rollercoaster. And that’s not always a bad thing. However, as a music industry professional, you know what it’s like to work in fast-paced, high-pressure environments. Deadlines loom, ad hoc requests test our patience, and sometimes it feels like the world is throwing everything it can at us.
There is a way to navigate these bumps a little smoother: with stress management – a concept that might sound foreign to some, or maybe even unnecessary.
What I’ve come to understand about stress is that it isn't just about feeling overwhelmed. It's the body's natural response to a challenge. It's that jolt of energy that gets you moving when you need to slam on the brakes to avoid an accident. It's the focus that helps you ace a presentation. So stress can be a good thing. But when that "fight-or-flight" response becomes a constant state of high alert and always feeling like you have to be “on”, it wreaks havoc on your well-being.
So, even if you're that person who thrives under pressure or simply dismisses stress as "part of life," for the sake of sustainable success in the music industry, consider taking a step back and reflect on why managing that stress might be the best decision you ever make.
Benefit #1: Creating physical resilience with greater natural defenses and a stronger body
Stress isn’t just an emotional thing. Chronic stress damages your body in surprising ways. Remember that surge of energy you get when stressed? That's your body pumping out hormones like cortisol and adrenaline. Great for short bursts, but when they continue lingering, over time, these hormones can lead to a range of health problems, including:
High Blood Pressure: That constant feeling of being "on edge" can take a toll on your heart. Chronic stress can contribute to high blood pressure, increasing your risk of heart disease and stroke.
Weakened Immune System: Feeling run down? Stress might be to blame. When you're stressed, your body's resources are diverted to fight that perceived threat, leaving you with weaker natural defenses and more susceptible to illnesses.
Weight Gain or Loss: Stress can mess with your appetite. Some people crave comfort foods when stressed, leading to weight gain. Others lose their appetite altogether.
The good news? Managing stress can have the opposite effect! Studies show that effective stress management can help lower blood pressure, strengthen your immune system, and even promote healthy weight management. Think of it as building physical resilience from the inside out.
Benefit #2: Sharpening your mind and promoting mental clarity
Ever feel like your brain is in a fog when stressed? You're not alone. Stress can have a significant impact on your cognitive function. It can make it difficult to concentrate, learn new things, or even make simple decisions. I imagine you’ve experienced analysis paralysis - that state where excessive overthinking and evaluation of options prevents a decision from being made and you keep going around in circles.
“Executive functions (EFs) are a set of cognitive processes used for effortful self-regulation of behaviour. They include inhibition, working memory, cognitive flexibility and, in some models, attention. In humans, socioeconomic factors and life experiences shape development of EFs.” (M. Foraita, T. Howell and P. C Bennett, 2021)
Imagine you're trying to solve a puzzle. A calm mind can see the pieces clearly and work towards a solution. But stress can prevent your working memory from performing its executive functions. And we need those to keep processing information without losing track of what we’re doing. Otherwise, everything's blurry and frustrating.
Here's where stress management comes in. By learning to manage stress, you can:
Improve Focus: When you're feeling calmer, you can better concentrate on the task at hand, leading to increased productivity and better quality work.
Boost Memory: Stress can make it hard to form new memories and recall existing ones. Managing stress can help your brain function at its best, keeping those mental gears sharp.
Enhance Creativity: Feeling blocked? Stress can stifle your creative flow. By reducing stress, you can free up your mind to think outside the box and come up with innovative solutions.
Benefit #3: Maintaining healthier relationships and professional connections
I don’t believe anyone really enjoys being around someone who's constantly stressed. It can be draining and create tension in even the strongest relationships. But stress doesn't just affect how you interact with others, it can also impact your own emotional well-being.
Here's how managing stress can improve your social life and emotional state:
Better Communication: When you're stressed, you might become short-tempered or withdrawn. By managing stress, you can communicate more effectively and build stronger relationships.
Increased Emotional Resilience: Stress can make you more vulnerable to negative thinking and emotions like anxiety and depression. Learning to manage stress can help you bounce back from challenges and maintain a positive outlook.
Greater Enjoyment of Life: When you're constantly stressed, it's hard to appreciate the good things in life. By managing stress, you can free yourself to enjoy the present moment and build a happier, more fulfilling life.
So, How Do You Actually De-Stress?
First of all, I find it important to highlight that stress management isn’t about getting rid of stress or trying to control stressors. It’s more about becoming aware and increasing your understanding of your locus of control. What you believe you have control over, and what you expect to not have control over.
Similarly, there is internal and external stress - the first relates more to your individual thoughts, feelings and beliefs, but also to physiological processes you’re simply not aware of because it’s your body’s doing. And the latter has to do with the fact that we are social creatures who are continuously going through a process of socialisation. The impact of the social context within which you experience and navigate your life is oftentimes overlooked. And within that social context there simply are a gazillion things that are outside of your control.
Music industry professionals face unique stressors. So grab a piece of paper and a pen and identify your stressors related to your work in the music industry: What pushes your buttons? What do you feel is within your control, and what isn’t?
Once you know what triggers your stress response, you can take charge of them. Writing them down will help you to organise and better manage your stressors. On paper is out of your head - a few less things to try and hold on to up there.
Identifying Your Industry-Specific Stressors:
Tight Deadlines: Deadlines are a constant companion in the music industry. Identify unrealistic deadlines and learn to negotiate. Can you break down a project into smaller, more manageable chunks?
Financial Instability: The music industry can be a rollercoaster financially. Create a realistic budget and explore ways to diversify your income streams.
Constant Competition: It's a competitive world out there. Focus on your own unique skillset and celebrate the successes of others.
Long Hours and Unpredictable Schedules: Set boundaries! Learn to say no and prioritize your well-being.
Ready to take charge of your stress and unlock these incredible benefits? Here are some simple de-stressing tips for music industry professionals to get you started.
Fausto Garcia Menendez - Unsplash
De-Stressing for Music Industry Professionals:
Pause: Take breaks! Step away from your desk, phone, and even the music for a bit. A quick walk, some deep breaths, or even a few minutes of meditation can do wonders for your focus and overall well-being.
Create solid, daily routines: They are your secret sauce to long-term, sustainable success and happiness. What I know to be true about daily routines and how I’ve come to incorporate them is that they don’t necessarily have to happen at the same time every single day or else. Routines do require consistency and discipline, but as with everything, once you know the rules of the game, you’re free to play however you like.
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Move your body: The creative process can be mentally demanding. Counteract it with physical activity that you enjoy. Hit the gym, take a dance class, or simply go for a jog. Exercise releases endorphins, those feel-good hormones that can help combat stress.
Consider a 30-day alcohol detox: I’ve been sober since January 1st, 2021 and I cannot even begin to tell you what this has done for my stress levels. Actually, I can tell you that and I talk about it a ton on my blog.
Peer support: You're not alone! Really, you’re not. Find a network of music industry professionals who understand your challenges. Join a support group, connect with colleagues online - and off (preferably). Or simply grab coffee with a friend who’s also in a creative business or even outside of it. Cross-pollination baby. There is so much you can learn from professionals in other industries.
Digital detox: The music industry can be a 24/7 world. Schedule digital detox periods. Disconnect from email and social media outside of work hours. Allow yourself time to fully unwind and recharge. I can see this especially in artist management roles where it can be hard to make yourself scarce to your roster of clients. Understandably so, but having healthy boundaries in place around when you make yourself available are truly vital to your well-being longer term.
Healthy meals: Don't underestimate good nutrition. Prioritize healthy meals and snacks that will give you sustained energy throughout the day. Stay hydrated! Dehydration can exacerbate stress and hinder cognitive function.
Learn that "No" is a full sentence: Setting boundaries might feel counterintuitive, but learning to say no to protect your time and energy is crucial for preventing burnout.
Celebrate wins: Take the time to acknowledge your accomplishments, no matter how small. This will boost your confidence and motivation, making it easier to face challenges. I call it a ‘hype list’. Hype yourself up, write down things you’re proud of and when the going gets tough, go back and read your list.
Practice gratitude: Regularly acknowledging the things you have to be grateful for, will put you in a mindset of already being “there”, and less in a space where you feel you constantly have to self-improve or chase new goals in order to make it in this industry. Start your day by saying thank you upon waking up and end your day by listing 3 things you’re grateful for. It can be that simple. Try it for a week or 2 and see how your feelings change for the better.
Find Your Creative Outlet: Don't let stress stifle your passion. Make time for personal creative projects, whether it's jamming with friends, writing songs, or simply listening to music you love. Time-blocking is your friend.
Remember, managing stress is a journey, not a destination. Be patient with yourself, experiment with different techniques, and find what works best for you - in whatever season of life you’re in. A calmer, more resilient you will be a better version of yourself, ready to rock the music industry with focus, creativity, and well-being!
What is your #1 effective stress management tactic (if you have one)? Drop it in a comment below!
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