Stress often gets a bad reputation—as something to avoid at all costs. But for performers, stress can actually be a useful tool when managed well. A little bit of stress fires us up, sharpens our focus, and drives us to do our best. However, when it builds up without a break, it can take a toll on our health, mindset, and ability to perform. As Shannah Kennedy highlights in The Life Plan, the key isn’t to eliminate stress altogether, but to find the right balance—where it becomes a driving force rather than a burden.
Do You Have the Right Amount of Stress?
Ever felt that rush of adrenaline just before stepping on stage? That surge of energy that makes you feel alive? That’s stress working in your favour—helping you focus, heighten your senses, and prepare to shine in the spotlight.
But when stress lingers for too long, it can start to wear us down. Too much exposure to stress hormones like cortisol and adrenaline can affect our decision-making, learning ability, and overall health. When stress becomes overwhelming, it can knock our confidence, drain our motivation, and leave us feeling isolated.
So, how do we keep stress in check and make sure it serves us rather than holds us back?
60-Second Stress Busters
When stress starts creeping in, take a quick reset. Here are some simple yet effective ways to rebalance in under a minute:
- Breathe deeply and slowly – Inhale for four counts, hold for four counts, and exhale for four counts to calm your nervous system.
- Stretch – Loosen up any tension in your body with a quick stretch.
- Doodle or draw – A little creativity can be a great way to reset your mind.
- Drink water – Staying hydrated can have an instant impact on stress levels.
- Go for a short walk – Even a few steps can help clear your head.
- Close your eyes and count slowly – A brief pause can bring clarity and calm.
- Shift your perspective – Ask yourself, “Will this matter in a year?”
- Laugh – Watch a short funny clip or think of something that makes you smile.
- Talk it out – Share your thoughts with a friend or colleague who listens well.
Reset Yourself with Reflection
Feeling overwhelmed? Take a moment to reset with this simple self-reflection exercise. Answering these prompts can help you feel more grounded and shift your focus to a more positive outlook:
- I learned today… (What insight or skill did you gain?)
- I’m grateful for… (What are you appreciating right now?)
- I can let go of… (What unnecessary stress or worry can you release?)
- I acknowledge myself today for… (What did you do well today?)
- I can release the need to be… (What expectation can you ease up on?)
- I choose to enjoy today because… (What’s one thing you’re looking forward to?)
- I want to focus on… (What’s your main priority?)
- I believe in myself because… (What makes you feel confident in your abilities?)
Stress: Friend or Foe?
Stress doesn’t have to be the enemy in your performing career. Rather than fighting it, learn to use it to your advantage. A little stress can be a great motivator, but too much can start to wear you down.
By using quick stress-relief techniques and making self-reflection a habit, you can turn stress from a roadblock into a stepping stone for success.
Stay mindful, stay balanced, and let stress work for you—not against you.
