Self Care for Musicians and the Music Industry

Self Care That Fits a Music Life

Music work can make ordinary routines difficult. Touring, late nights, rehearsals, recording sessions, unpredictable schedules, and constant work messages can push basic needs to the bottom of the list.

Self care is not about doing everything perfectly. It is about finding small ways to support your body and brain within the life you actually have.

• Protect your sleep You may not be able to keep a regular bedtime, but quality rest still matters. Make the room as dark and quiet as possible, use earplugs or an eye mask when useful, and take a nap when that’s what your schedule allows.
• Keep water nearby Long rehearsals, travel, hot stages, and busy studio days can make it easy to forget to drink. Keeping a water bottle within reach makes hydration easier.
• Eat before you’re running on empty Regular meals and snacks can help keep energy and concentration steadier. Keep something easy to eat available for the days when there is no real meal break.
• Build movement into the day A full workout is not required. Stretch between sessions, walk when you can, or spend a few minutes moving after sitting for a long stretch.
• Protect your time Not every gig, project, request, or invitation has to get a yes. Pay attention to what consistently drains you and where a boundary might help.
• Start the day with something that isn’t work Drink water, take a walk, stretch, eat breakfast, sit outside, or do something else before immediately checking music-related messages.
• Keep track of what you finish A long creative to-do list can make it easy to miss your own progress. A simple “done” list can give you a more accurate picture of what you actually accomplished.
• Keep something in your life that has nothing to do with music Friends, hobbies, nature, reading, cooking, sports, or simply doing nothing can give your brain somewhere else to go.

Mindfulness Without Making It a Whole Thing

Mindfulness is simply paying attention to what is happening right now without immediately trying to change it. You do not need a meditation cushion or a 30-minute routine.

Short practices can be useful when you’re stressed, scattered, or heading into a performance.

• Pause and check in Ask yourself: What am I feeling? How tired am I? What does my body need right now?
• Pay attention to your breathing Notice the movement of your breath for a few moments. You do not have to force it to become slow or deep.
• Try a body scan Move your attention from your feet toward your head and notice where you are holding tension.
• Listen closely Put on a song and listen without doing anything else. Notice individual instruments, rhythm, changes in volume, and the way the music affects you.
• Ground yourself physically Feel your feet against the floor, notice the chair underneath you, or hold an object and pay attention to its texture and weight.
• Set an intention before performing Instead of trying to guarantee a perfect performance, choose something you want to focus on, such as staying connected to the music or being present with the audience.
• Take five quiet minutes A few minutes without music, messages, screens, or conversation can give your brain a break when your day has been full of stimulation.

Signs You May Be Running on Empty

Burnout does not always look like simply being tired. You might notice that music feels like work all the time, small decisions feel exhausting, your patience is gone, you are pulling away from people, or you cannot remember the last time you actually felt rested.

• Notice changes in your energy Pay attention when exhaustion becomes your baseline rather than something that follows an unusually demanding week.
• Schedule actual breaks Put space between sessions, rehearsals, or work tasks when possible. A break is more useful when you actually step away.
• Make room for non-music life Time away from your work can help you reconnect with parts of yourself that have nothing to do with productivity.
• Reconsider commitments Look at the gigs, projects, responsibilities, and expectations filling your schedule. Some may need to change.
• Check in with yourself Ask, “How am I doing today?” and answer honestly. Catching a problem early is easier than waiting until everything falls apart.
• Notice when self care isn’t enough If you are persistently exhausted, disconnected, anxious, depressed, or unable to recover, it may be time for more support.

When You Need More Than Self Care

There is a point where drinking more water, taking a walk, or practicing mindfulness is not enough. If stress, burnout, anxiety, depression, grief, or performance pressure is interfering with your life, therapy can give you somewhere to look at the bigger picture.

If you are in immediate danger or thinking about suicide, call or text 988 in the United States for the Suicide & Crisis Lifeline, or use your local emergency services.

You can also explore the depression resources for musicians and coping strategies for musicians in the Resource Lab.