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

 

Although the pandemic has put a pause on many live concerts and other in-person events, it hasn’t stopped performers from sharing their craft with the world. In fact, for many in the music community, winter is a period of writing, composing and creating—not hibernating and resting. 

 

That said, the ongoing pandemic hasn’t made it easy for many creators to be financially stable, and the stress and pressures of finding resources to support your work can negatively impact your physical and mental health. 

 

According to a May 2020 survey from Americans for the Arts, a nonprofit organization that supports the arts and arts education in the US, the artistic workforce was reduced by 31% due to the pandemic, yet 65% have continued to create content to uplift their communities. 

 

To keep afloat and support their families, many creators may be juggling multiple jobs and managing unpredictable schedules. But it shouldn’t come at the expense of your own health. So to help you boost your immunity and stay well during the colder months, here are some expert-backed tips.

 

1. Consider Telemedicine

 

Because many musicians are self-employed, they may not always be able to access affordable and adequate health insurance. According to a 2013 survey from the Future of Music Coalition, 43% of artists currently don’t have health insurance.

 

Using telemedicine services provides an affordable and convenient way to get professional medical help when you need it. Whether you’re experiencing a sore throat or pink eye, having the option to consult a doctor virtually 24/7 greatly reduces your risks of catching other illnesses at urgent care clinics or doctors’ offices.

  

For mental health support, ASCAP members also get a free trial to BetterHelp*, the world's largest therapy service that connects you with a licensed professional therapist in 24-48 hours. Through the BetterHelp app, you can speak with a mental health professional via scheduled video, phone or chat sessions plus securely text between scheduled sessions.

 

*As part of our Member Benefits program, ASCAP members get a free trial of BetterHelp. Log into Member Access to activate your benefits.

 

2. Get Vaccinated

 

Many musicians and performers may find themselves indoors more often this winter because most live concerts and events will be held in theaters and venue spaces. And as more people gather indoors during the colder months, the greater the risk of contracting illnesses, like the cold, flu and COVID-19, particularly highly transmissible variants.

 

Your best and biggest defense against these viruses is getting vaccinated, says David Waller, M.D., a Kansas-based family medicine physician.

 

“The only way we’re going to reduce the spread [of COVID-19] is to get immunized, and that includes getting your shots, just like the flu,” Dr. Waller says. “Doing this, in addition to wearing a mask, even if there isn’t a mask mandate where you live, can help protect you and others.”

 

You also want to continue following good hygiene practices, like washing your hands for at least 20 seconds and using hand sanitizer that contains at least 60 percent alcohol when you don’t have access to soap and water, per the Centers for Disease Control and Prevention (CDC). Following these safe practices can help protect you and your family from getting sick. 

 

3. Exercise (Including Your Voice!) and Eat Well

 

Spending hours composing music in front of a keyboard or desk can take a toll on your posture, causing rounded shoulders and neck and wrist pain. To help combat stiffness, take frequent breaks during the day to stretch. 

 

Consider investing in a long-looped resistance band to do exercises like rows and band pull-aparts to activate your back and relieve tight chest muscles from sitting.

 

If you’re experiencing wrist pain from carpal tunnel syndrome — which is common among those who repeatedly use their wrists and fingers playing instruments, like the violin, piano or guitar—talk to a physical therapist about stretches you can do throughout the day. For example, the American Academy of Orthopedic Surgeons recommends doing wrist extension and flexion stretches.

 

For music creators who sing, it’s important to exercise your voice and take care of your instrument during the colder months – especially since we spend a lot of time with the heat on, which tends to dry out the air and your vocal cords. Berklee Online recommends staying hydrated with water and non-caffeinated tea. When you’re at home, clean your radiators/air filters and use a humidifier to keep the air humid and dust free.

 

It’s important to actually get outside and go for a walk during the day, especially for artists and creatives who need an extra zap of energy. Sometimes all it takes is a short break away from composing to find inspiration and motivation.

 

Keeping up with a regular workout routine can also help build up your immune system’s defenses. According to the U.S. National Library of Medicine, exercise can help remove harmful bacteria from your lungs and airways, reducing your risks of catching a cold, the flu, and other illnesses. 

 

Recent research also suggests that regularly doing moderate-intensity exercise can stimulate white blood cells, which help fight inflammation in the body, strengthening your immune system against diseases like COVID-19, per a 2020 review article in Clinical and Experimental Medicine.

 

Working out at home is one of the safest ways to maintain a regular exercise routine. But if you prefer to work out at a gym or fitness studio, you want to make sure you maintain proper spacing (six feet or more) between you and the next person, Dr. Waller says. 

 

“Make sure to wear a mask at all times and follow proper protocols with disinfecting equipment,” he adds. 

 

Sticking to a healthy, well-rounded diet, especially focusing on foods high in antioxidants, can also help with boosting your immunity, Dr. Waller says. 

 

“Avoid foods that are very high in [processed] carbs, limit saturated fats and sodium, and eat lots of fruits and vegetables,” he says. “Cooking at home is always better, but if you have to use processed or packaged foods, just try to limit it.”

 

4. Prioritize Sleep

 

If you’re working several gigs and have an unpredictable schedule, it may be difficult to get the recommended seven to nine hours of snooze time each night, which is essential for boosting creativity and memorizing lyrics, melodies and chords.

 

So Dr. Waller suggests maintaining a sleep-wake routine as much as possible to help your body get into a rhythm of waking up and falling asleep at the same time every day. Ultimately, when you feel more rested, you’re able to perform well and make the most out of every opportunity to share your work.

 

“Melatonin is a hormone that plays a large role in regulating your sleep-wake cycles, so taking a supplement can help promote some regularity,” Dr. Waller says. Just be sure to consult your doctor first before introducing any supplements into your routine. 

 

Squeezing in a nap during the day can also help you get some sleep if you aren’t able to be consistent with your nighttime sleep, Dr. Waller says. 

 

“If you’re not getting at least six hours of sleep at night and are feeling tired during the day, then having a nap here and there might help. But you generally don’t want to nap if you don’t need to because it messes up your sleep-wake cycle and may make it more difficult to sleep at night,” he says.

 

5. Manage Stress and Seek Support

 

As mentioned, the pandemic has heightened stress for many creators, especially those facing financial hardship. Some might also be facing emotional stress from the pressures of creating. But connecting with fellow composers and artists can help you navigate the stress and anxiety you feel around composing, touring, and building your own brand.

 

Dr. Waller recommends seeking support from your community of musicians and composers and family and friends. For example, consider joining virtual support groups hosted by MusiCares. You can also look into consulting a financial advisor who can help you find the resources you need and a licensed therapist to help you manage stress and address other issues that are affecting your mental health.

 

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