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Are you a performer who often feels drained, unmotivated, or like you’ve lost your spark? The grind of rehearsals, shows, and auditions can take a toll–mentally, physically and emotionally. But it doesn’t have to be that way. By creating a lifestyle that supports your career, you can avoid burnout, consistently bring your A-game to the stage, and rediscover your passion for performing.
As a health and performance coach, I specialise in helping West End performers thrive on and off stage, and I’ve seen incredible transformations when performers commit to building a lifestyle that truly supports and nourishes them. Here are some key habits to incorporate.
One of my clients first started working with me because she was constantly exhausted, ill, and injured. She had no idea what she was doing wrong. After all, she was sleeping eight hours each night, and eating consistent meals.
I asked her to track her eating habits in a food diary for a week, after which we discovered that she had only been eating around 1200 calories each day. She was also cutting out starches from her diet, because she read somewhere that they were “unhealthy”. Once I got her to understand how many calories she needed for optimal performance, and reintroduced starches in her diet, she quickly noticed an improvement in her energy levels.
Most performers don’t realise that what you put into your body is absolutely crucial for having enough energy, focus and stamina to power through long days and pulling off your best performances. Ditch the fad diets and get back to balanced nutrition that focuses on a variety of nutrient-dense whole foods from proteins, complex carbs, dietary fats, fruits and veggies. And don’t forget to stay hydrated!
Between irregular schedules, adrenaline after shows, and pre-performance jitters, getting quality sleep can be a challenge for performers. But getting seven to nine hours of sleep is a non-negotiable for cognitive function, emotional balance, muscle recovery and overall well-being.
I know from experience that it can be hard to unwind after performing a two and a half hour show. This is why I encourage performers to create a calming bedtime routine. This can involve having a cup of herbal tea, reading, yoga, journaling, or anything that helps you relax and disconnect. Remember to keep your sleep environment cool and dark, and avoid too much screen time.
What recharges and rejuvenates you? Performers are often so focused on achieving their career goals that they don’t make time for anything else. This is a huge mistake and I have seen many performers move closer toward burnout as a result. When I work with performers, I encourage them to carve out regular time for self-care activities like meditation, journaling, getting a massage, taking a bath, or simply going for a walk. These simple activities can work wonders for your mental health. Engaging in hobbies outside of performing and spending quality time with loved ones are other ways to nurture yourself beyond the stage.
Performers are artistic athletes. This means you have the same energy requirements as athletes in many professional sports, but you are in the unique position of having to balance those requirements with your artistry. Intelligent training is a must to support your body, prevent injuries, and keep your body resilient through a gruelling performance schedule. Create a cross-training routine that builds strength, flexibility, and works your muscles in different ways.
Rest isn’t a “nice to have.” It is essential for performing your best and avoiding burnout. Proactively incorporating restorative practices like stretching, getting sports massages, and having rest days is key. Your body requires strategic recovery for repairing the micro-tears created through strenuous activity and preventing overuse injuries. Think of rest and recovery as scheduled maintenance to keep your body running smoothly.
The key to avoiding burnout is making sure you’re caring for your entire being– body, mind and spirit. By building a lifestyle that will help you thrive as a whole person, you’ll consistently feel energised, focused and healthy on and off stage.
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Originally from Barbados, Crystal Nicholls is a Professional Dancer and Nutrition Coach, based in London. She has performed on tv, the high seas, and Disney’s The Lion King. Through her 1:1 coaching programs, she helps high level performers overcome stress, to find balance in their lives and achieve their goals.
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