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Taking Care of Your Physical and Mental Health as an Actor or Filmmaker: A Comprehensive Guide

Black Female Headshot
Natalie Amey

Introduction: The entertainment industry, with its demanding schedules, intense work environments, and constant pressure to perform, can take a toll on the physical and mental well-being of actors and filmmakers. Individuals in these roles must prioritize their health to maintain their creativity, productivity, and overall happiness. This article will explore various strategies and practices to help actors and filmmakers care for their physical and mental health. Also, we'll dive into some of the challenges and antidotes associated with these practices.

Cast & Crew between shooting scene set up
Natalie Amey and fellow cast Behind the Scenes photo Colors of Solace

Physical Health:

  1. Maintain a Balanced Diet: A nutritious diet is vital in maintaining physical health. Ensure you consume a well-balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive consumption of processed foods, sugary snacks, and caffeinated beverages, as they can lead to energy crashes and impact your overall well-being.


Challenges to Maintaining a Balanced Diet and Their Antidotes:

A. Busy Schedules: Actors and filmmakers often have hectic

schedules with long work hours, making prioritizing meal planning and

preparation challenging. Antidote: Meal prepping and planning can be

a lifesaver in such situations. Set aside dedicated time each week to plan

your meals, create a grocery list and prepare nutritious meals in

advance. This way, you'll have healthy options available even on busy


B. On-set Catering and Craft Services: On-set catering and craft

services may offer tempting but unhealthy food options that can derail a

balanced diet. Antidote: Make conscious choices when selecting food

from on-set catering. Opt for healthier options like lean proteins, salads,

vegetables, and whole grains. Bring your own healthy snacks and meals

to ensure you have nutritious alternatives readily available.

C. Travel and Location Shoots: Actors and filmmakers often

travel for shoots, making it challenging to find healthy food options and

stick to a routine. Antidote: Research local grocery stores, restaurants, or

nutritional food delivery services near your shooting location. Stock up

on nutritious snacks, fruits, and portable options like protein bars or trail

mix to have on hand during travel. Plan your meals in advance and make

healthier choices when dining out.

man filming

D. Temptation and Peer Influence: Being surrounded by

colleagues or peers who may indulge in unhealthy food choices can

make it challenging to stick to a balanced diet. Antidote: Communicate

your dietary goals and intentions with your colleagues, friends, or

support system. Seek their support in making healthier choices or find

like-minded individuals who share your commitment to maintaining a

balanced diet. Remember, enjoying occasional treats in moderation is

okay, while staying committed to your overall health goals.

E. Emotional Eating and Stress: The demanding nature of the

industry can lead to stress and emotional eating, causing individuals to

reach for unhealthy comfort foods. Identify triggers for emotional eating

and find healthier outlets to address those emotions, such as journaling,

talking to a trusted friend, or engaging in a creative hobby. Antidote:

Develop alternative coping mechanisms for stress, such as engaging in

physical activity, practicing mindfulness or meditation, or seeking

support from a therapist or counselor.

Remember, maintaining a balanced diet is a long-term commitment. It's

crucial to approach it with flexibility, self-compassion, and a focus on progress

rather than perfection. With mindful planning, conscious choices, and

support, you can overcome the challenges and establish a sustainable and

nourishing eating routine.

2. Get Sufficient Sleep: Adequate sleep is crucial for physical and mental health.

Make sleep a priority by establishing a consistent sleep schedule and relaxing

bedtime routine. Aim for 7-8 hours of quality sleep each night to ensure your body

and mind is well-rested and ready for the demands of your work.

woman sleeping

Challenges to Getting Sufficient Sleep and Their Antidotes:

A. Hectic Work Schedule: Actors and filmmakers often have

demanding and unpredictable work schedules, including long shoots or

late-night filming, which can disrupt regular sleep patterns. Antidote:

Prioritize sleep by setting a consistent sleep schedule whenever

possible. Establish a pre-bedtime routine to signal your body that it's

time to wind down. Create a sleep-friendly environment by keeping the

bedroom dark, quiet, and comfortable.

B. Travel and Time Zone Changes: Frequent travel and time

zone changes can disrupt the body's natural sleep-wake cycle, leading

to difficulties in getting sufficient sleep. Antidote: Adjust your sleep

schedule gradually before and after travel to align with the new time

zone. Prioritize exposure to natural light during the day and limit

exposure to bright screens and artificial light in the evening. Consider

using relaxation techniques like breathing exercises or meditation to

help your body adjust and promote better sleep.

C. Stress and Anxiety: The high-pressure nature of the industry

can contribute to stress and anxiety, making it difficult to relax and fall

asleep. Antidote: Implement stress management strategies, such as

engaging in regular exercise, practicing mindfulness or meditation, and

establishing a bedtime routine that promotes relaxation. Create a worry

journal to jot down any concerns or thoughts before bed, helping to

clear your mind and reduce anxiety.

actor auditioning

D. Digital Overstimulation: Using electronic devices, such as

smartphones, tablets, or laptops before bed, can disrupt sleep patterns

due to the blue light emitted and stimulating content. Antidote:

Establish a digital curfew by avoiding electronic devices at least one

an hour before bedtime. Instead, engage in relaxing activities such as

reading a book, taking a warm bath, or practicing gentle stretching or


E. Irregular Sleeping Environment: Frequent travel or changing

shooting locations may result in unfamiliar or uncomfortable sleeping

environments, impacting sleep quality. Antidote: Take steps to create a

sleep-friendly environment wherever you are. Bring along comforting

items like a familiar pillow or blanket. Use earplugs, eye masks, or white

noise machines to block distractions and promote better sleep.

Additionally, consider using portable sleep aids like travel-sized pillows

or essential oils known for their calming properties.

Remember, getting sufficient sleep is essential for overall health and well-

being. Prioritizing and addressing these challenges with healthy sleep habits

and a mindful approach can significantly improve the quality and quantity of

your sleep, allowing you to feel more rested and rejuvenated.

3. Engage in Regular Exercise: Exercise helps you stay physically fit and boosts your

mental well-being. Incorporate regular physical activity into your routine, such as

cardiovascular exercises, strength training, or yoga. Find activities that you enjoy

and align with your schedule, making it easier to maintain a regular exercise


woman exercising outdoors

Challenges to Engaging in Regular Exercise and Their Antidotes:

A. Busy Schedule: The demanding and unpredictable nature of

the entertainment industry can make finding time for regular exercise

challenging. Antidote: Prioritize physical activity by scheduling it into

your daily routine. Choose activities you enjoy that can be done in

shorter durations, like high-intensity interval training (HIIT) or quick

bodyweight workouts. Look for opportunities to incorporate movement

throughout the day, such as taking short breaks for stretching or walking

during lunchtime.

B. Lack of Motivation: It can be challenging to stay motivated to

exercise regularly, especially when facing fatigue or a lack of enthusiasm.

Antidote: Find an exercise routine that aligns with your interests and

preferences. Engage in activities you genuinely enjoy, whether dancing,

swimming, hiking, or joining a sports team. Set achievable goals and

track your progress to stay motivated. Consider working out with a friend

or hiring a personal trainer for added accountability and support.

C. Travel and Location Constraints: Frequent travel or shooting

on location may limit access to fitness facilities or disrupt your regular

exercise routine. Antidote: Look for ways to incorporate physical activity

into your trip or shooting schedule. Pack resistance bands or portable

exercise equipment, or utilize bodyweight exercises that can be done

anywhere. Explore local fitness classes or outdoor activities available in

the area you are visiting. Embrace the opportunity to try new activities

that align with the location, such as hiking in scenic areas or exploring

local dance classes.

filming on location

D. Physical Fatigue and Injury: The physical demands of the

industry, including long shoots and intense rehearsals, can lead to

fatigue or injury, making it challenging to engage in regular exercise.

Antidote: Prioritize rest and recovery to prevent burnout and reduce the

risk of injury. Listen to your body and modify your exercise routine

accordingly. Incorporate low-impact exercises, such as yoga or

swimming to allow your body to recover while still maintaining fitness.

Consult a healthcare professional or physical therapist to develop a

tailored exercise plan considering any existing injuries or physical


E. Lack of Support or Resources: Limited access to fitness

facilities, lack of knowledge about exercise techniques, or support from

colleagues or production teams can hinder regular exercise. Antidote:

Seek resources and support systems that can help you overcome these

challenges. Look for fitness facilities or studios near your shooting

location or explore online fitness programs or apps that offer a variety of

exercise routines. Connect with like-minded individuals, such as

castmates or crew members who share an interest in physical fitness and

support each other's exercise goals.

By addressing these challenges with creativity, adaptability, and

determination, you can find ways to incorporate regular exercise into your

lifestyle. Remember that even small bouts of physical activity can have

significant benefits and the key is to make exercise a consistent part of your

routine, tailored to your unique circumstances and preferences.

4. Take Breaks and Stretch: During long shooting days or intense rehearsal periods,

taking breaks and stretching your body is essential. Prolonged periods of sitting or

standing can lead to stiffness and discomfort. Incorporate stretching exercises into

your routine to alleviate tension and maintain flexibility.

man relaxing on bench outdoors

Challenges to Taking Breaks and Stretching and Their Antidotes:

A. Time Constraints: Actors and filmmakers often have tight

schedules with limited time for breaks and stretching during intense

work periods. Antidote: Prioritize the importance of breaks and

stretching for physical and mental well-being. Allocate short, regular

daily breaks to stretch and move your body. Even a few minutes of

stretching can make a significant difference in releasing tension and

improving circulation. Set reminders or use apps that encourage

movement and provide guided stretching exercises.

B. Work Pressure and Deadlines: High-pressure environments

and looming deadlines can make taking breaks or prioritizing stretching

challenging. Antidote: Recognize that taking breaks and stretching into

your routine can enhance productivity and creativity. Consider it an

investment in your well-being and job performance. Communicate with

your team or production crew about the importance of breaks and find

ways to collectively support each other in taking short pauses for

stretching and relaxation.

C. Sedentary Work Environment: Actors and filmmakers often

spend long hours sitting or standing in one position, leading to stiffness

and discomfort. Antidote: Incorporate regular movement breaks into

your work routine. Take a short walk, stretch your legs, or perform simple

exercises like squats or lunges to counteract the sedentary nature of

your work. Set reminders or use smartphone apps to encourage

correctly you to get up and move periodically throughout the day.

D. Lack of Awareness or Knowledge: Some individuals may

need to be made aware of the benefits of taking breaks and stretching,

or they may need to learn how to stretch properly. Antidote: Educate

yourself about the importance of breaks and stretching for physical

health. Learn simple stretching exercises that target different areas of

your body, such as neck rolls, shoulder stretches, or leg stretches.

Explore online resources and books, or consult a fitness professional to

get guidance on stretching techniques. Share this knowledge with your

colleagues to create a culture that encourages breaks and stretching.

E. Resistance to Prioritizing Self-Care: In a fast-paced industry,

self-care activities like taking breaks and stretching can sometimes be

less critical than work-related tasks. Antidote: Shift your perspective and

recognize that self-care is integral to maintaining your physical and

mental well-being. Prioritize your health and self-care as essential

components of your job. Set boundaries and communicate your needs

to your team or production crew. Valuing and practicing self-care will

enhance your productivity, creativity, and overall job satisfaction.

Taking breaks and stretching into your work routine should be considered

non-negotiable aspects of self-care. By addressing the challenges with

intention and mindfulness, you can create a healthier and more comfortable

work environment that supports your physical and mental well-being.

Mental Health:

  1. Practice Mindfulness and Meditation: Mindfulness and meditation exercises can help manage stress, improve focus, and enhance overall mental well-being. Allocate a few minutes daily to practice deep breathing, mindfulness meditation, or other relaxation techniques. These practices can help you stay centered and grounded amidst the chaos of the industry.


Challenges to Practicing Mindfulness and Meditation and Their Antidotes:

A. Busy and Active Mind: It can be challenging to quiet the mind and focus

during mindfulness and meditation, especially if you have a busy and

active mind. Antidote: Recognize that a busy mind is normal and part of

the practice. Instead of trying to stop thoughts, observe them

without judgment and gently redirect your attention to your breath, a

mantra, or the present moment. Engage in guided meditation or use

meditation apps that provide instructions and guidance to help you stay


B. Time Constraints: Finding time for regular mindfulness and

meditation practice can be difficult, especially when juggling busy

schedules and demanding workloads. Antidote: Start with small pockets

of time, such as five or ten minutes daily, and gradually increase the

duration as you build a consistent practice. Find moments throughout

the day to infuse mindfulness, such as during daily activities like eating,

walking, or waiting in line. Remember that consistency is more important

then duration, so even brief moments of mindfulness can be beneficial.

C. Restlessness or Impatience: Feeling restless or impatient

during meditation can be discouraging and make it difficult to sustain a

practice. Antidote: Understand that restlessness and impatience are

typical experiences that arise during meditation. Instead of resisting or

fighting these feelings, approach them with acceptance and non-

judgment. Use techniques like focusing on your breath or body

sensations to anchor your attention and cultivate a sense of calm and

presence. Allow yourself to embrace the process and progress at your

own pace.

D. Distractions and External Noise: External distractions, such as

noise or interruptions can disrupt your meditation practice and make it

challenging to stay focused. Antidote: Create a quiet and dedicated

space for meditation. Use noise-canceling headphones or play soft,

soothing music or nature sounds to minimize external distractions.

Accept that distractions are part of the practice and view them as

opportunities to cultivate mindfulness by observing the distractions

without getting caught up in them.

E. Self-Judgment or Perfectionism: Striving for perfection or

judging yourself during meditation can hinder your practice and create

unnecessary pressure. Antidote: Cultivate a mindset of self-compassion

and non-judgment. Remember that meditation is not about achieving a

specific outcome or being perfect. Allow yourself to be fully present with

whatever arises, whether pleasant or challenging. Embrace each

meditation session as a learning experience and an opportunity for

growth rather than focusing on achieving a particular state of mind.

By recognizing these challenges and applying the corresponding antidotes,

you can overcome obstacles in your mindfulness and meditation practice.

Embrace a patient and compassionate mindset as you cultivate a regular

practice. Remember that mindfulness and meditation are lifelong practices,

and the journey is transformative. With consistency and dedication, you can

experience the numerous benefits of mindfulness and meditation in your

daily life.

2. Seek Emotional Support: Maintaining good mental health often involves seeking

emotional support from trusted friends, family, or professionals. Connect with

others who understand the unique challenges of your profession and don't

hesitate to reach out when you need someone to talk to. Additionally, consider

joining support groups or seeking therapy to address specific mental health



Challenges in Seeking Emotional Support and Their Antidotes:

A. Stigma and Fear of Judgment: There may be a stigma

associated with seeking emotional support, which can make it

challenging for individuals to reach out due to the fear of being judged

or perceived as weak. Antidote: Recognize that seeking emotional

support shows strength and self-awareness. Surround yourself with a

a supportive network of friends, family, or professionals who create a

safe space for sharing emotions and experiences without judgment.

Understanding that everyone faces challenges and seeking help is a

a courageous step towards personal growth.

B. Limited Support Network: Some individuals may feel they

have a limited support network or lack close relationships, they can turn

to for emotional support. Antidote: Actively seek out supportive

communities or groups that align with your interests or experiences. Join

support groups, online forums, or local organizations where you can

connect with individuals who share similar challenges or interests.

Consider contacting therapists, counselors, or coaches specializing in

emotional support. Building a diverse and reliable support network

takes time and effort, but it can be instrumental in providing the

the emotional support you need.

C. Fear of Burdening Others: There may be a fear of burdening

others with personal struggles, leading individuals to avoid seeking

emotional support. Antidote: Remember that genuine relationships are

built on mutual support and reciprocity. Just as you would be there for

others in their times of need, allowing others to be there for you is

essential. Practice open and honest communication with trusted

individuals, expressing your emotions and vulnerabilities. When seeking

emotional support, be mindful of maintaining a healthy balance

between sharing and respecting the boundaries of others.

D. Lack of Awareness of Available Resources: Some individuals

may need to be aware of the various available resources and support

services. Antidote: Take the initiative to research and explore the

different resources available in your community or online. Look for

helplines, counseling centers, mental health organizations, or

professional therapists who can support you. Educate yourself on self-

help techniques, such as mindfulness exercises, journaling, or relaxation

techniques, which can be practiced independently to support your

emotional well-being.

E. Resistance to Vulnerability: Opening up and being vulnerable

can be challenging for some individuals, as it involves embracing

discomfort and exposing personal struggles. Antidote: Understand that

vulnerability is a courageous act allowing genuine connections and

emotional growth. Start by opening up to trusted individuals or

professionals in a safe and supportive environment. Practice self-

compassion and remind yourself that experiencing and expressing

emotions are a normal part of being human. Vulnerability can become

more comfortable with time and practice, allowing for more resounding

emotional support and understanding.

By acknowledging these challenges and embracing the corresponding

antidotes, you can overcome obstacles by seeking emotional support.

Remember that seeking support is a sign of strength; no one should face

their challenges alone. Cultivate a network of support, utilize available

resources, and be willing to share your emotions and vulnerabilities with

trusted individuals. Seeking emotional support is a vital step toward

emotional well-being and personal growth.

3. Prioritize Self-Care: Engaging in self-care activities is vital for mental health. Set

aside time for activities that bring you joy and relaxation, such as reading, listening

to music, practice hobbies, or spend time in nature. These activities can

provide a much-needed escape from work-related stress and help rejuvenate your



Challenges to Prioritizing Self-Care and Their Antidotes:

A. Busy and Demanding Schedules: Busy work schedules and

personal commitments can make it difficult to find time for self-care.

Antidote: Make self-care a non-negotiable priority by scheduling

dedicated time for it in your daily or weekly routine. Consider it an

an essential part of your overall well-being and productivity. Start with

small self-care activities that can be integrated into your existing

schedule, such as taking short breaks, practicing deep breathing, or

engaging in a hobby you enjoy.

B. Guilt or Feeling Selfish: Some individuals may feel guilty or

selfish when prioritizing self-care, especially when they have

responsibilities towards others or are used to putting others' needs

before their own. Antidote: Remember that self-care is not selfish but

necessary for your physical, mental, and emotional well-being.

Recognize that taking care of yourself enables you to support better and

care for others. Reframe self-care as an act of self-love and understand

that it allows you to show up as your best self in all areas of your life.

C. Lack of Awareness or Knowledge: Some individuals may

need help understanding the importance of self-care or more

knowledge about different self-care practices. Antidote: Educate

yourself about the benefits of self-care and explore various self-care

methods that resonate with you. This can include meditation, exercise,

time in nature, journaling, practicing mindfulness, or engaging in

creative pursuits. Experiment with different activities to find what brings

you joy, relaxation, and rejuvenation.

D. Overcommitment and Difficulty Saying No: Overcommitting

and difficulty saying no to additional responsibilities or requests from

others can leave little time and energy for self-care. Antidote: Practice

setting healthy boundaries and learn to say no when necessary. Prioritize

your own well-being and evaluate your commitments carefully. Consider

the impact of additional responsibilities on your mental and physical

health. Remember that saying no to others is saying yes to yourself and

your self-care needs.

E. Perceived Lack of Time: Feeling like there is never enough

time to engage in self-care activities can be a significant obstacle.

Antidote: Assess how you currently spend your time and identify areas

where you can carve out moments for self-care. It could be waking up a

little earlier, setting aside small pockets of time during the day, or

reallocating time spent on less meaningful activities. Remember that

self-care doesn't have to be time-consuming; even a few minutes

dedicated to self-care can make a positive impact.

By acknowledging these challenges and implementing the corresponding

antidotes, you can overcome barriers to prioritizing self-care. Embrace self-

care as an essential part of your overall well-being and make it a consistent

practice in your daily life. Remember, self-care is a personal journey that may

look different for everyone. Find what works best for you and prioritize your

self-care needs unapologetically.

4. Maintain Work-Life Balance: Balancing your professional and personal life is crucial

for avoiding burnout. Establish boundaries by setting realistic work hours and

learning to say no when necessary. Make time for loved ones, pursue outside

interests, and engage in activities unrelated to your work to maintain a healthy

work-life balance.

work life balance

Challenges to Maintaining Work-Life Balance and Their Antidotes:

A. Long and Irregular Work Hours: The entertainment industry

often involves long and irregular work hours, making establishing a

healthy work-life balance challenging. Antidote: Prioritize time

management and set boundaries between work and personal life.

Create a schedule for dedicated time for personal activities, hobbies,

and relaxation. Communicate your availability to your team or

colleagues, ensuring they understand your boundaries and the

importance of maintaining a balance.

B. High-pressure and Demanding Work Environment: The high-

pressure nature of the industry can make it difficult to detach from work

and switch off mentally. Antidote: Incorporate stress-management

techniques such as mindfulness, meditation, or engaging in hobbies or

activities that bring you joy and relaxation. Establish a routine that

includes self-care practices to help you unwind and recharge after work.

Set aside designated "me time" to focus on activities that nourish your

personal life and well-being.

C. Guilt or Fear of Missing Out: Actors and filmmakers may

experience guilt or fear of missing out on career opportunities if they

prioritize personal time and rest. Antidote: Remember that work-life

balance is crucial for long-term success and well-being. Recognize that

taking care of yourself allows you to perform better professionally.

Embrace that downtime and personal activities contribute to your

overall growth and creativity. Practice self-compassion and let go of the

fear of missing out, knowing that achieving balance will ultimately

benefit your career.

D. Blurred Boundaries Between Work and Personal Life: With

technology and constant connectivity, separating work and personal life

can be challenging, leading to a lack of boundaries. Antidote: Establish

clear boundaries by defining specific work hours and personal time.

Create physical or mental separation between work and personal

spaces, such as designating a specific area for work-related activities and

avoiding communication during personal time. Practice digital detoxes,

disconnecting from work-related devices and notifications to fully

engage in personal activities and relationships.

E. Lack of Supportive Work Environment: Some work

environments may need to prioritize or support work-life balance,

making it challenging for individuals to maintain balance independently.

Antidote: Advocate for work-life balance within your team or production

environment. Initiate conversations about the importance of work-life

balance and discuss potential strategies for fostering a supportive

culture. Seek support from like-minded colleagues who value work-life

balance and collaborate to implement initiatives promoting a healthier

work environment.

father and daughter

Remember, maintaining a work-life balance is a continuous effort that requires conscious choices and ongoing adjustments. By addressing the challenges proactively and implementing the antidotes, you can create a healthier and more fulfilling lifestyle that allows you to excel personally and professionally.

Conclusion: Taking care of your physical and mental health as an actor or filmmaker is essential for long-term success and happiness in the entertainment industry. By prioritizing a balanced lifestyle, practicing self-care, seeking support when needed, and maintaining a positive mindset, you can enhance your overall well-being and thrive professionally and personally. Remember, investing in your health is not only beneficial for yourself but also contributes to your ability to create impactful and memorable work.

Hope this guide is helpful to you as it is for me and that you start taking steps towards any area that will take you to the next level of happiness and balance.

Until next time!

Keep Shinning Bright Like a Star!!!

Natalie Amey,

Mom & Wife, Professional Actor, Producer, Writer

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