Asking for Help: Guidance for Workers in Arts & Entertainment

Try some of these when you’re looking for regulation strategies that can be done in place and do not draw focus away from the work:

• Slow breathing through the nose while looking down at the call sheet or sides: People do this all the time so it blends in naturally.

• Box breathing while holding a coffee, water bottle, or radio: No one notices because it looks like you are just taking a moment.

• Placing a hand on the stomach or chest under a jacket or tool belt to steady the breath: This is subtle enough that it is invisible to others.

• Relaxing the jaw and shoulders while standing by: Many people hold tension there, so intentionally releasing it is helpful and does not look unusual.

• Grounding through the feet during a lighting setup: Most of us stand in one place for long stretches, so pressing the feet into the floor and noticing the weight shift works well without anyone noticing.

• Quiet counting or reciting a simple phrase in your head during a reset: This can help regulate the nervous system while staying focused on the next setup.

• Slow neck mobility or shoulder rolls when waiting for blocking: This already happens naturally on sets, so it does not stand out.

• Try the STOP Method: S: Stop, take a brief pause. T: Take a deliberate and mindful breath, focusing on inhalation and exhalation. O: Observe your thoughts, feelings, and the environment without judgment. P: Proceed Mindfully, with intentionality, choosing a response consciously.

Working in arts and entertainment often means your schedule changes constantly. Here’s how to protect your sleep:

• Create a mobile sleep kit: Blackout eye mask, earplugs, white noise app, and a familiar pillow that travels with you

• Establish a wind-down ritual that works anywhere: 10 minutes of stretching, breathing exercises, or listening to the same calming playlist

• If working night shoots, late shows or late in the production office: Use blackout curtains at home, avoid screens for 30 minutes before bed, and listen to calming music or a sleep story before bed

• Between gigs: Try to reset your sleep schedule gradually rather than all at once

• Set boundaries with your phone: Put it on Do Not Disturb after a certain time, even if you’re “on call” — emergencies will come through if you set up priority contacts

• Manage fatigue with meditation: while waiting for a reset, consider listening to a 5-minute mindfulness meditation

When you’re working 12+ hour days, food becomes fuel and medicine:

• If craft services or catering is available: Go for balanced options when possible, not just what’s fastest

• Prep simple meals in batches on your days off: overnight oats, grain bowls, wraps that won’t spoil

• Pack snacks with protein and healthy fats: nuts, cheese, hummus, hard-boiled eggs, protein bars

• Stay hydrated: Bring a large reusable water bottle and set a phone reminder to drink every hour

• Avoid energy drink dependency: If you need caffeine, space it out and pair it with water

• Eat before you’re starving: Low blood sugar makes stress worse

Exercise doesn’t have to mean a gym. Small movements help:

• Micro-breaks during your work day: 5-minute walks around set or outside the production office, stretching between scenes or during tech delays

• Gentle yoga or stretching videos: 10-15 minutes before bed or when you wake up

• Walk or bike to set/venue when possible: Fresh air and movement help regulate mood

• Use your office, green room or dressing room time: Simple bodyweight exercises, foam rolling, or just lying on the floor and breathing

• Move your body even if you don’t have access to private space: neck rolls, shoulder shrugs, twists, hip circles or other stretches can be done in-place.

• On days off: Prioritize rest, but try to move a little — even a 20-minute walk helps

This resource is part of Safety Talk: De-escalation for those who work in arts and entertainment. Download the De-escalation quick reference guide as a handy resource or watch the video.

Arts and entertainment work can be lonely, even when you’re surrounded by people:

• Schedule regular check-ins with friends or family outside the industry — put them in your calendar like a work call

• Find your people on set, backstage or in your production office: Build relationships with crew members who “get it”

• Join online communities for your specific role (film crew groups, theatre artist forums, etc.)

• Don’t ghost your support system during busy periods — even a quick text lets people know you’re okay

• Plan something to look forward to after wrap or closing night

If your work involves performing emotional material, witnessing trauma, or navigating high-conflict environments:

• Develop a “closing ritual” to leave work at work: change clothes, listen to a specific song, take a different route home

• Practice grounding techniques: 5-4-3-2-1 sensory exercise (name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste)

• Talk to someone who understands: Fellow performers, stage managers, or therapists who specialize in arts workers

• Check-in in advance if you know a scene may be triggering for you: Let a fellow crew member or leader know you may need extra support or to take a break

• Journal or voice-note your feelings after tough days — getting it out helps

• Know the difference between “good tired” and “burnt out”: If you’re dreading work you normally love, that’s a sign that you may need to ask for help

You don’t have to say yes to everything, even in a precarious industry:

• Know your limits: It’s okay to say “I can’t take on an extra shift right now” or “I need help with that task, can we recruit additional support?”

• Communicate early: If you’re struggling, let your stage manager or department head know sooner rather than later

• You can say no to unsafe situations: Whether that’s physical safety or emotional safety

• Advocate for what you need: Breaks, water, proper equipment, respectful communication, safe working conditions, proper turn arounds after a shift

• Remember: Burning out helps no one, including the production