This article is brought to you as part of the ASCAP Wellness Program.

Being a music creator means that you’re continuously making, producing and composing music and sharing your art with the world at large. This can often cause creators to feel emotionally worn out. And when compounded with late nights, unpredictable schedules, and long days on tour, it can take a big toll on your overall mental and brain health over time. 

That’s why sticking to some sort of self-care routine – that includes positive sleep habits, a well-rounded diet, exercise, and personal coping mechanisms for de-stressing – is so important. 

Here are a few expert-approved ways creators can keep their minds sharp and safeguard their mental health.


1. Identify Helpful Ways to Relieve Stress

As a music creator in the public eye, you’re often held to a different standard than the average person, which can put you under an incredible amount of pressure. Finding ways to relieve that stress throughout the day canis what’s going to help reduce the mental load. 

“Musicians and creators can engage in mindfulness meditation, take short breaks, practice deep breathing, engage in physical activity, listen to calming music, connect with nature, and maintain a balanced diet to help combat stress,” says Brook McKenzie, LCDCI, a licensed counselor and chief operating officer at Burning Tree.

What serves as a great stress reliever for one person may not work for somebody else, so consider experimenting with a few things to help you figure out what works best for you. For example, it can be as simple as taking a walk, doing a few stretches, having a calming bath at night, or phoning a friend.

To help you stay present during performances and lower anxiety, consider doing mindfulness meditation before a show or recording session, McKenzie says. During rehearsals, he recommends guided visualization meditation, which helps you envision a successful performance. Deep-breathing exercises are also beneficial for those who are looking for instrument control and voice optimization, he adds.

“A lot of times, artists want to remain conscious of how they project their body posture on stage, which is especially helpful for musicians who play instruments. For this, we recommend a body scan meditation,” McKenzie says. “When there is not an instrument involved, and the focus is vocals, we are going to really seek out some solid mantra meditations to loosen up those vocal cords and get relaxed.”


2. Seek Mental Health Help if You Need It 

Although substance abuse and addiction can happen to anyone, these are especially prevalent in the music and entertainment industry. If you’re struggling with mental health issues or substance abuse, it is always recommended that you seek professional mental health  help. 

“Individuals in the music and arts sectors can seek therapy or counseling tailored for creatives. Joining support groups can foster understanding and shared experiences,’ McKenzie says. “Engaging in meditation, exercise, and mindfulness can combat anxiety and depression. It's crucial to surround oneself with positive influences, prioritize self-care, and be open to professional assistance when navigating substance abuse challenges.”

BetterHelp, for example, offers private and professional counseling by chat, text, video, or phone. You can get matched with a licensed therapist within 24 hours for convenient and confidential online counseling – g—anytime, anywhere. And ASCAP members get a free trial.


3. Limit Your Social Media Consumption

Nowadays, being a music creator and engaging with your community on social media go hand in hand – but that doesn’t mean you shouldn’t set boundaries for yourself. For instance, you can set limits on the amount of time you spend looking at social media apps and even screen for the quality of the comments you read. 

“One main theme in social media consumption is ‘quality over quantity.’ We expound on this ‘less is more’ concept by recommending some social media management apps like Nextiva, Zoho Social, and Sprout Social to help support artists with an all-in-one app that helps track, manage, and monitor various social media platforms all from one place,” McKenzie says. 

By using these or similar apps, you can reduce your social media consumption and the need to be overly invested in what each social media app is producing or not, he says. 


4. Adopt Healthy Sleep and Eating Habits

Good quality sleep and a well-balanced diet are essential for keeping your brain healthy. They, while also helping to ensure that you have the energy and cognitive capacity to perform your best and be productive during the day. 

Although it can be challenging to stick to a regular nighttime schedule while you’re traveling (or voyaging through your Netflix queue), make it a priority to support your sleep goals. Create a relaxing bedtime routine that will help you unwind, and stick to it as much as you can. McKenzie advises using earplugs and an eye mask, and even scheduling power naps during the day when possible as even just a short stretch of sleep may help give you a cognitive boost. 

Have trouble easing into a nap? Try a mindfulness practice, like meditating or deep-breathing techniques, to help reset your mind, lower your blood pressure, and get into a more relaxed state.

In the same vein, staying consistent with your meal times can help keep your energy levels up and brain fog at bay. “For nutrition, packing healthy snacks, drinking ample water, setting regular meal times, and avoiding excessive caffeine or alcohol can support cognitive and mental health,” McKenzie says. 

Additionally, filling your plate with leafy greens, fatty fish, berries, and nuts and seeds can help support brain health, according to Harvard Health.


5. Find Hobbies Outside of Music

As much as music is a part of your identity, it’s important to seek out other interests that allow you to take a break from your work. 

Maybe it’s engaging in a club sport, or even something you can do at home, like sewing or painting. Think of the activities you used to enjoy before work took up most of your time, or consider something new that you’ve always wanted to try. 

McKenzie also advises making an effort to strengthen your friendships and relationships with loved ones by scheduling regular visits or calls. Enriching your relationships and creating new connections will not only provide you with the mental health support you need but also ultimately make your work more meaningful.