Mental Health for Actors

By Dr. Fernando Lopez, MD, DLFAPA.

Everyone should practice self-care as recommended in the PEARR & PIESS, [see bottom of page] then you can tackle anything and be resilient, all of these practices will give you the ability to adapt in the face of difficult situations, adversity, trauma, tragedy, threats or significant stress.

Prepare yourself by doing your PEARR & PIESS, set goals, count your blessings not your losses, what you have not what you don’t. You cannot eliminate emotions, you learn to tolerate and manage them. Stress can be especially harmful if your life is focused in one area only: acting. Have a list of all your life activities, from the basic needs satisfaction to focusing on your education, family, work, spirituality, relationships, leisure activities, etc.. All of these need your attention, not just acting.

There are many stresses an actor goes through; professional, financial, the auditioning process and the waiting, etc. It is wise to stay connected to your family, to continue self care, to have friends that support your aspirations and never overlook the assistance provided by professional counsellors . I suggest reading the book Psychotherapy The Purchase of Friendship.

Pursuing a career as an athlete, the preparation of the body is what counts, in addition to strong motivation and decision-making. In careers where the intellect predominates, (teachers, preachers, doctors, lawyers etc.) you don’t have to be in physical shape to pursue it but acting needs both the intellectual and physical to come together since your body is your instrument.

Actors go through stages - early, middle and late - as revealed by the preparation that you go through, developing your skills, seizing any opportunity and patience. There are many highs, lows and expectations, moving you from hope, joy and elation to the negative emotions’ anxiety, anger and disappointment.

Stress is an emotional and behavioral response to life’s demanding situations. It’s very subjective. It can be positive, and motivating, or it can affect you negatively, especially if you’re unable to cope with it. It could become chronic and produce changes in you, physically [aches, headaches, sleep problems, etc.] emotionally [anxiety, panic attacks, depression, fears, etc.] and behaviorally [alcohol, smoking, drugs, overspending, etc.] How to be ready to face it?

Stress Scale

The external world activities: whatever goes outside of you.

Your internal world responses: whatever goes inside of you 

(Self care)

1 → 2 → 3

No symptoms_____Light symptoms_____

(Counseling) (Psychiatric)

4 → 5 → 6 7 → 8 → 9 → 10

Moderate symptoms_____Severe symptoms

For your information and knowledge just look at your family history of emotional or any mental disorders. Find out if any members of the family [parents, grandparents, any blood related relatives] have any history of anxiety disorder, OCD, and mood disorders [major depression, bipolar disorder], substance use [the use of alcohol or drugs], attention deficit disorder, as these conditions are found in families and might be transmissible. And excessive or chronic stress among other things might turn these genes on in which case it’s recommended to see a psychiatrist.

Things you can do in order to help yourself:

• Tell yourself that this is a moment not your whole life, the sun will come tomorrow no matter what you feel.

• Keep hope alive, it will strengthen you.

• Have a talk with yourself, use your second name, and tell them that you will have more chances, this is just an episode not the series finale.

• “Ephaphata” an Armaic word meaning to be opened as referenced in Mark 7:34, keep this as a reminder to stay wide open to the possibilities that life offers.

• Practice meditation: a mental exercise that a person does to focus their attention to an activity, feeling or thought, in order to achieve a calm state .

• Practice breathing exercises, inhale for three seconds and exhale for three seconds slowly; do two or three sets of it.

• Do progressive muscle relaxation - close your eyes while on the couch or bed, flex your toes and hold it for a few seconds think how they feel, take a deep breath, do the same with your legs, thighs, abdomen and upper arms .

• Guided imagery - focus your mind on the island of Hawaii, lie down on the sand, feeling the breeze, the wind, the sun, and let your mind go.

• Interference therapy - use your non dominant hand and make a fist, squeezing it and letting go 7 times, this activity will interfere with whatever task or emotion that you are experiencing, simultaneously think of a recent happy moment. We can experience one emotion at a time and only one.

  Wherever you find yourself on the scale from 1-10, practicing any of these activities will help you.

  Below is a a system I created that has helped me and my patients I call it the PEARR & PIESS.

  PEARR & PIESS Forever

  P - Physical: your physical characteristics, your constitutional make up, genetic pool, your looks, your build, etc.

  E - Eating: balanced meals, nothing after 7 pm unless you are otherwise instructed.

  A - Activity: walk! Jog! Dance! Move! Regularly, periodically use your legs. (which in my opinion is your second heart)

  R - Relaxation: activities free from tension and anxiety, mindfulness, meditation, deep breathing techniques, etc.

  R - Rest: rest periodically, whenever, take naps

  P - Philosophy: the controlling force that guides you. Your goals, dreams, and ambitions.

  I - Intellect: your ability to discern, to reason, and to think.

  E - Emotions: The promotion of welfare emotions - joy, love, peace. The avoidance of negative emotions - anger, fear, guilt and shame - social aspects; family, school, work, community. 

  S - Spiritual life: Your relationship with God. 

  S - Social Aspects: family, school, work, community.

Presented by: Fernando Lopez, MD, DLFAPA Nov. 2022