Being a musician
Working as a self-employed musician can be super exciting and rewarding. It can also bring with it times of self doubt, performance anxiety and physical and mental exhaustion. Looking after your own health and well-being is as important as all the other aspects you need to take care of as a freelancer. It can be tempting to keep accepting work as you never know when the next piece of work will be coming in - this may mean you are working long hours and back to back days.
Self-care
There are some small, everyday steps you can take to support your own health and well-being.
Physical Health
- Hearing protection: Invest in high-quality, custom-fitted musician's earplugs and use them consistently, whether you're performing, rehearsing, or teaching. These are available heavily discounted through Help Musicians.
- Take breaks: Step away from your instrument or desk frequently for a quick stretch, a glass of water, or a walk outside for some fresh air and a change of scene.
- Always have healthy snacks and water with you: Rushing between different events, often with late night finishes, can mean you reach for quick snacks and meals rather than those that are healthy. If you prepare them in advance, it’s easier to eat healthily. It can also help you keep better control of your finances and spending.
- Schedule in time to exercise and time to sleep. With long days and often erratic schedules, these are two things you need to be intentional about to ensure they happen.
- If you have a busy period coming up, schedule some days off afterwards to recover and days off beforehand to prepare things such as meals.
Mental Health
- Schedule a non-negotiable day off: Turn off all work notifications and resist the urge to check emails, take calls related to your work or pick up your instrument.
- Establish a financial buffer: Aim to build a small emergency fund to smooth out any unpredictable income, significantly reducing anxiety about the quieter periods.
- Have digital boundaries: Designate specific times of day for checking and responding to work emails and social media
- Cultivate a support network: Actively combat isolation by meeting up with other freelancers, attending industry events, or scheduling regular video calls with friends and family.
- Freelance musician work can feel very lonely. Wherever possible, try to eat your lunch or spend break times with other members of the team. Find out if there’s a break room or cafe everyone goes to and make time to go with them.
- Performance anxiety is extremely common among musicians, affecting a large majority of performers at some point in their careers. Help is widely available through techniques like cognitive behavioral therapy (CBT), mindfulness practice, and working with specialised performance coaches or psychologists who focus on mental preparation. Talk about it with peers or mentors - there’s a chance they’re going through it or have been through it too.
- Professional Self-Worth: Commit to never working without a contract and researching fair rates for your work. Don't let financial anxiety push you into accepting exploitative work
Where to go for help
Don’t suffer alone. If you need help with your physical or mental health, there are a number of support services available to you, some of which are specifically for those working in the music industry.
If you are in immediate need of help:
Phone 999 or go to A&E
Help Musicians Help Musicians
British Association of Performance Arts Medicine BAPAM
Music Minds Matter Music Minds Matter
Musicians Union The Musicians' Union
The Independent Society of Musicians The Independent Society of Musicians
Checklist for supporting your Health and Well-Being
Daily Check:
- Stretch/Warm-up for 10 minutes before any extended practice or teaching.
- Hydrate: Drink plenty of water throughout the day.
- Take 5-minute micro-breaks every 30-50 minutes during intense practice/teaching blocks.
- Mindfulness/Meditation: Take 5 minutes to ground yourself and check in with your mental state.
- Move Your Body: Schedule a walk or a non-instrument-related physical activity.
- Prepare snacks and meals
Weekly Check:
- Schedule 'Admin Only' Time: Set aside time for emails, finances, and planning separate from practice/rehearsal.
- Take one full day off from music work (no practice, no teaching, no business).
- Social Connection: Intentionally meet up with a friend or colleague for a non-work social activity.
- Review Boundaries: Look at your calendar—did you say "yes" to too many things? Adjust for next week.
Annual/Periodic Check:
- Full Physical Exam with your GP/Family Doctor.
- Hearing Test (especially if you perform in loud environments).
- Instrument Check-up: Ensure your instrument is in optimal shape to prevent overcompensation/strain.
- Professional Development: Invest in a lesson with a specialist to check your technique and prevent bad habits.
- Financial Review: Meet with a financial advisor or accountant to stabilize your future.
- Workload audit: Annually review your income streams and professional activities. Commit to reducing or eliminating the one or two that are the most stressful, least rewarding, or least profitable to free up energy if you feel it is needed.