Mindfulness in the Entertainment Industry: Navigating Stress and Pressures

Mindfulness techniques can be highly effective for entertainment professionals to manage stress, cope with pressure, and maintain well-being in a demanding and fast-paced industry. Sometimes it’s important to simply remember we aren’t doctors– we aren’t saving lives here. However, entertainment is extremely important to the well-being of everyone on the planet, so there still is some pressure on it. So, if that little reminder doesn’t help, here are 10 practical mindfulness techniques that can be incorporated into daily routines:

Breathing Exercises

Engage in deep breathing exercises to calm the nervous system and reduce stress (which we all know we have a lot of). Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly through your mouth. Count your breaths to stay focused. If that doesn’t help, imagine you’re at the doctor’s office when they ask you for little and big breaths to test out your lungs. 

Mindful Listening

Pay close attention when engaging in conversations or listening to music. Truly focus on the words being spoken, the tones of people’s voices, the notes being played, or the rhythms being performed. This practice enhances your ability to be present and fully engaged at the moment. It may also open up your awareness to things you’ve never realized before, even if it’s simply putting on headphones to hear the Dolby Atmos effects in music rather than your phone speakers (trust me, there’s a difference).

Walking Meditation

Take short breaks during the day for walking meditation. Pay attention to each step you take, the sensation of your feet hitting the ground (maybe with some ASMR of crunchy leaves in the fall), and the movement of your body. This can help clear your mind and provide a mental refresh.

Sound Walking

Not only for walking, but any moment when you can stop moving, close your eyes, and let your ears pay full attention to the sounds around you. Although it may look weird to the people around you (trust me, I had a professor lead a sound walk to our class of 25 students once through the streets of Prague…I don’t wanna know what the locals passing by were thinking), it’s one of those things where you remember it’s for yourself, and no one else. If you’re inside, listen to the squeaks of chairs, the conversations nearby, and the white noise of the air conditioning. If you’re outside, listen to the birds chirping, the passing cars, and the wind blowing through trees. This can help recenter yourself with your given environment and serve as a mental cleanse.

Mindful Eating

Practice mindful eating by savoring each bite of your meal. Pay attention to the flavors, textures, and smells. Be mindful of what foods can give you painful issues as well, for example, don’t eat three meals a day containing dairy if you know you have a dairy intolerance (been there, done that…it’s not fun). Eating mindfully can help you comfortably enjoy your food more and prevent overeating due to stress.

Gratitude Journaling

Keep a journal to write down three things you're grateful for each day. This practice can shift your focus toward positive aspects of your life and enhance your overall well-being. You could also take a different approach, maybe drawing little creative sketches of happy-inducing things instead. It’s -your- journal, to each their own!

Digital Detox

Set boundaries for screen time and take regular breaks from electronic devices. Engage in activities that don't involve screens, such as reading a physical book or spending time in nature. Since so much work is digital, it’s essential to have time away from the screens, lessening the strain on our eyes, even if reading on a Kindle may be easier (digital libraries truly are amazing, but there’s nothing better than the smell and feel of a physical book…plus you’ll look more studious)!

Visualization

Use guided imagery to imagine yourself succeeding in your endeavors. Visualization can boost your confidence and reduce performance-related stress. Some may also call this manifestation, which truly can make a difference, although, it didn’t help me when I tried manifesting that I’d meet Zayn Malik when he was spotted in NYC.

Mindful Work Transitions

Before starting a new task or project, take a moment to pause and center yourself. Set an intention for the task and remind yourself of your capabilities. If you begin with smaller goals within the task, once each is complete you’ll feel more relief than overwhelm. Plus, who doesn’t love checking off bullets on their to-do list?!

Self-Compassion Practice

Treat yourself with the same kindness and understanding that you would offer to a close friend. When facing challenges, remind yourself that it's okay to make mistakes and that you're doing your best! Think about all the people who see you as a great success and a great person; other impressive people view you the way you view them. Just don’t let it get to your head!

Remember that mindfulness is a skill that takes time to develop. Consistent practice can lead to improved stress management, increased resilience, and better overall well-being. Don’t feel overwhelmed by thinking you need to incorporate all of these techniques, you can pick and choose what best suits you! At Berry, we’re here to help you! Have self-compassion for yourself, and remember that we believe in you! 

-Lila