mental health & self regulation toolbox
Practicing closure rituals at the end of each rehearsal, performance, or day of shooting can help you stay balanced and keep the work as sustainable as possible. Closure only takes a few minutes and makes a world of difference for your mental health.
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HOW TO USE THIS GUIDE: Choose 2 boxes and do 1 activity from each.
BREATHE
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Take 10 intentional deep breaths, in and out
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Box breathing: breathe in for 4, hold for 4, breathe out for 4, hold for 4. Repeat 5-10 times.
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Why it works: Breathing helps counteract the "fight or flight" response and helps the body move into "rest and digest" calm.
MOVE
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Dance
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Wiggle/shimmy
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Jump around
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Shake your whole body
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Go on a walk
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Play with a fidget toy
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Wall sits for 60 seconds
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Do 30 jumping jacks
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Give yourself a tight hug and rock back and forth
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Why it works: Physical activity helps dispel the adrenaline that comes from stress.
notice
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Count all of the blue things you see around you and name them
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Find 5 different textures around you and touch them
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Listen to a song and pay close attention to the lyrics/instruments
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Run your inner wrists under cold water
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Why it works: These mindful activities help you stay in the present moment, instead of focusing on the past or future worries
CONNECT
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Talk to someone about how you're feeling (hotline, friend, etc.)
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Talk to someone about something totally unrelated to the work (book you just read, your favorite things about your pet, how you met your best friend or significant other, a recent episode of a TV show you're watching
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Why it works: Connecting with someone helps signal safety and belonging to your nervous system.
NOURISH
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Drink water
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Eat a snack (like chocolate!)
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Wrap yourself up in a cozy blanket or sweater
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Take a nap or get a good night's sleep
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Take a long, hot shower or bath
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Why it works: Taking care of your body helps remind your brain and nervous system that you're safe and your needs are met.
use your own tools
​If you know something specific calms you down and you have time, space, and supplies to do it and it won’t be disruptive, do that! Read, play games on your phone, watch funny videos, etc.​
IMPORTANT NOTE: I recommend refraining from using substances as part of your closure/relaxation practice. While drugs and alcohol can be relaxing and enjoyable, they aren't as effective at regulating your mental health in the long-term.