Welcome to episode 3 of the Lucid Mover Podcast, this episode is titled Self Care for Artists: Nurturing Your Wellbeing. In this episode, I will be exploring the relationship between creativity and well-being.
But when we talk about well-being, what do we mean? Well, in the simplest terms, we think of wellbeing as consisting of four different areas: Mental, Physical, Emotional and Spiritual.
Mind: Education, perspective, how we think about ourselves and the world.
Body: Physical health, well-being, strength, stamina and agility.
Heart: Emotions, love, relationships and how we feel about ourselves and the world.
Soul: Connection to life, ancestry, God or higher power, sense of meaning and purpose.
It’s important to nurture each of these areas regularly if we want to truly experience fulfilling lives. For me personally, this last statement is key. What is the purpose of “well-being”? It’s about learning how to live. This naturally brings up a multitude of existential questions- What is the meaning of life? Happiness? Joy? Love? What makes you happy? How do we create a life that is conducive to experiencing joy? How do we love unconditionally? Unfortunately, I won’t be able to answer all these questions in this episode but I certainly hope to signpost towards them and will be exploring these kinds of concepts further in future episodes.
There’s an undeniable connection between creativity and well-being. Numerous studies have shown that engaging in creative activities can have a profound impact on our mental health.
Research published in the Journal of Positive Psychology found that engaging in creative pursuits, such as painting, writing, or playing music, can increase positive emotions, reduce stress levels, and enhance overall well-being. Creativity acts as a form of self-expression and can serve as a therapeutic outlet for processing emotions and experiences.
Another study published in the American Journal of Public Health found that participating in cultural activities, such as visiting art galleries or attending concerts, was associated with lower levels of anxiety and depression. These findings highlight the therapeutic benefits of engaging with art, both as creators and consumers.
As creatives, we pour our hearts and souls into our work. But sometimes, amidst deadlines, self-doubt, and the pressures of the industry, we forget to take care of ourselves. Today, we'll explore why self-care is crucial for artists and share some practical tips to nurture your well-being.
The creative industries are notoriously challenging for people to maintain their well-being. They can be highly competitive, hostile and stressful environments. Long hours, drugs, alcohol, mental health problems, gangsters.
My lecturer Kienda Hoji at the University of Westminster used to have this Hunter S. Thompson quote stuck on the door to his office:
“The music business is a cruel and shallow money trench, a long plastic hallway where thieves and pimps run free, and good men die like dogs. There's also a negative side."
I always found this amusing but it wasn't until I worked in the industry myself for a few years that I began to realise just how accurate it was.
MY JOURNEY
My own personal journey of well-being began around the age of 30 when my second child was born. If you’ve checked out the first episode of this podcast series you’ll know that this was quite a significant period in my life where I was really struggling with my mental health and made the decision to step away from a career in music and take up a full-time job in teaching.
It was also at this point that I began counselling and really started to prioritise not only my health and wellbeing but also my understanding of self. It was by no means a smooth transition and I felt a lot of resistance to things like reading self-help books and taking accountability for the actions that had led me to this place in my life. Had it not been for the patience of my long-suffering partner Cherice, I may well have thrown the towel in many times.
Growing up I wasn’t sporty but I liked martial arts, riding my bike and swimming. But then as a young adult, working in music I found myself in environments that revolved around drugs and alcohol. I smoked a lot of weed and had convinced myself that it was helping my depression and anxiety, rather than causing it.
One of the first things I did as part of my well-being journey was to focus on maintaining sobriety through extended periods of abstinence. First, a week, then three weeks and eventually three months until I reached a place where these were no longer daily habits and more like occasional treats. Inevitably those occasional treats became less and less enjoyable, partly due to my reduced tolerance but also because I was able to see how a sober life was so much more desirable than an inebriated one.
CODEPENDENCY
One of the books that I found to be really helpful during the early stages of my well-being journey was “Codependent No More” by Melody Beattie which introduced me to the concept of Codependency. The book blurb describes it as “a simple, straightforward, readable map of the perplexing world of codependency -- charting the path to freedom and a lifetime of healing, hope, and happiness.”
The dictionary definition of codependency is “excessive emotional or psychological reliance on a partner, typically one who requires support on account of an illness or addiction.” But through attending Codependent’s Anonymous recovery meetings I began to develop a deeper understanding of the concept to see it as “an inability to have healthy functioning relationships with others” or “prioritising the needs of others to the detriment of oneself.”
Before attending my first recovery meeting I had lots of fears and preconceptions. I was worried that it might be some kind of religious cult or something. I’ve never been a religious person, in fact, I was a passionate atheist for much of my adult life, though I now consider myself an agnostic. But what I found at the CODA meetings was an incredibly diverse collection of people with wildly differing life stories, all of whom were on a journey of self-discovery and personal development.
They were all seeking to better understand themselves and others, and learn new ways of interacting which were free from the cultural and societal conditioning that had led them to live their lives seeking validation through their perceptions of the opinions of others.
We would close meetings with the sharing of affirmations like “I am enough” and “what other people think of me is none of my business”.
I began to see how these sorts of conditions could be particularly detrimental to creatives because so much of the concept of success in the creative sector is based on how others perceive our art. And when our art is a reflection of ourselves, it also becomes about how we feel we are perceived by others.
In the simplest terms, it’s like the concept that “I’m not successful because my work is no good, therefore I’m no good.” When actually there are a myriad of factors that affect the success of a particular piece of art in any medium.
This could be anything from not having enough budget for effective promotional campaigns to not knowing the right people to be able to develop a team, or just simply bad timing. Indeed, once a creative has reached a relatively low bar of proficiency with their craft, success has much more to do with this Rubix cube of external factors than it has to do with the creative’s inherent “worth”. Understanding the concept of codependency became a watershed moment for me in my journey of well-being.
Throughout my thirties, I practiced Muay Thai pretty consistently, though I’ve been slacking recently. I found a great sense of connection and community with my local club Bushin MMA, run by James Sparshott. When I first met James I saw him as a stoic, long-bearded Mr Miyagi figure and was delighted to discover that his alter-ego was Jimmy Thunder, a Jungle and Drum & Bass DJ. I’ll get James on in a future episode to chat about his journey.
Personally, I feel like practising martial arts is essential for so many reasons and if I had to recommend one form of exercise it would be martial arts. Not only does it keep you physically fit and teach you to defend yourself, it boosts confidence, discipline and mental agility.
Over the last ten years, I’ve explored a range of different experiences that fall under the heading of health and wellbeing- breathwork, somatic resourcing, tapping, shaking, reiki, kambo, plant medicine, ice baths, sound baths, ecstatic dance, and more.
But the thing that had the biggest effect of all has been my experiences at Sacred Sons Men’s Retreats. I’ve written about these on my Substack and will do an in-depth episode on my next retreat which I’m heading to tomorrow!
MEN’S WORK
One of the things that fascinates me about the men’s movement, is the mythopoetic element. This refers to the concept of male archetypes in mythology as benchmarks for different masculine traits. These mainly refer to the King, Warrior, Magician, Lover concept but also incorporate ideas like The Hero’s Journey as an allegory for man’s incessant search for progress as a way to cope with change.
This idea that our sense of self is both created and reflected through the narratives we’ve collected as a species throughout history. So much of this is about identity and the cultural frameworks within which we contextualise our sense of self. Even at the most basic level, we are a lifeform trying to survive as a species. Evolving and adapting to our environment. Through our creativity, we’ve created these systems but we get so caught up in the system that we are unable to see things objectively. And this fundamental truth underlies all of our interactions on earth. We are all powerful creators but so many of us are shackled by invisible chains that only exist in our heads.
BLUE ZONES
In the Netflix documentary “Live to 100 - Secrets of The Blue Zones” author Dan Buettner travels the world to investigate 5 unique communities where people live extraordinarily long and vibrant lives, these are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece and Loma Linda, California, USA.
Despite being separated by thousands of miles and possessing dramatically different cultures, the documentary suggests that the formula for living beyond 100 years old is consistent.
What makes the Blue Zones so special? Buettner calls them the Power 9; nine evidence-based common denominators that unite life in the Blue Zones.
Move naturally: According to Blue Zones lore, the people who live longest don’t abide by strict fitness schedules or engage with intense athletic activity much at all. Instead, their lives require them to move around naturally—like having to walk to a market for produce, or step outside and tend to a garden in the afternoon.
Purpose: Blue Zones research suggests that purpose—known as ikigai in the Okinawan Blue Zone or plana de vida in the Nicoyan one—can add up to seven years of life expectancy.
Downshift: While their methods for achieving this “downshift” are very different, all Blue Zones natives know how to destress when needed. Consistent stress can lead to chronic inflammation, which is connected to all age-related diseases.
80 percent rule: Blue Zone natives eat plenty, but they stop before they’re uncomfortably full. Okinawan Blue Zone natives live by the 2,500-year-old Confucian mantra hara hachi bu which specifies eating until you’re 80 percent full.
Plant slant: The people in the Blue Zones are not vegetarian, but meat seems like more of an infrequent side dish than the star of every meal. Instead, it’s beans, lentils, fava, soybeans, and so on that make up the core of Blue Zones protein intake. According to Buettner, meat protein (which is mostly pork in the Blue Zones) is eaten about five times a month.
Wine at 5: This may come as a surprise, but all Blue Zones residents, bar the Seventh Day Adventists in Loma Linda, California, drink alcohol regularly, albeit in moderation—usually just one or two small glasses of wine daily. Buettner says it’s best to do this with the company of family or friends (more on that later).
Belong: According to Buettner’s research, only one out of nearly 300 centenarians interviewed in the Blue Zones did not belong to a faith-based community. There isn’t a specific denomination or religion that connects the Blue Zones, but the presence of faith-based groups is common throughout.
Loved ones first: Another common thread throughout the Blue Zones is a commitment to family—children housing and caring for elderly parents within their own homes, families helping young couples with child-rearing, and so on. Time spent with a life partner as well as children also plays an important role.
Right tribe: This basically means finding community and friendship that supports a healthy lifestyle. Because so much of our own health is dictated by our environment, it stands to reason that, should your friend group enjoy hiking and cooking healthy food for one another, you probably will too.
I found the documentary to be fascinating, enlightening and inspiring. I hope to one day live in a place like the Blue Zones and can see how these 9 rules would be conducive to a long and fulfilling life.
THE 7 KEY AREAS OF LIFE
There is a notable correlation between The Power 9 and the 7 Key Areas of Life, which is a model used in the well-being industry as a barometer to set targets and monitor progress. The 7 key areas are:
Mind: Overall mental health, learning, understanding self, and mental agility.
Body: Physical health, activity, movement, diet, rest.
Relationships: Romantic, family, friends, work.
Community: Group activities, sports teams, neighbourhood, clubs, associations
Career: Fulfilment through work
Wealth: Financial stability, abundance, wealth
Faith: Belief, spirituality, God, etc.
By assessing each of these areas of life we can identify what to focus on specifically and set incremental targets for change. Combined with a solid routine, regular reviews and adjustments, it’s possible to create a simple but effective framework to meet your goals.
SOME PRACTICAL TOOLS
As we’ve seen, not only is well-being essential for a fulfilling life, but it’s also a necessary consideration when working in the creative sector. If you feel good, you can create your best work and live your best life. But it’s often only when we find ourselves in negative situations that we finally decide to take action to improve our health and well-being.
So, how can artists prioritize self-care amidst their busy schedules? Here are some practical strategies to nurture your well-being.
Set Boundaries: Establish clear boundaries between your work and personal life. Carve out dedicated time for self-care activities, whether it's taking a walk in nature, practising meditation, or simply enjoying a cup of tea.
Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to cultivate present-moment awareness and reduce stress. Try incorporating activities like yoga, breathwork, or journaling to quiet the mind and promote relaxation.
Nourish Your Body: Remember to prioritize your physical health by nourishing your body with nutritious foods, staying hydrated, and getting regular exercise. A healthy body supports a healthy mind and can enhance your creativity.
Seek Support: Don't be afraid to reach out for support when you need it. Whether it's talking to a trusted friend, joining a creative community, or seeking professional help from a therapist, having a support network can make a world of difference.
HOW I HELP CLIENTS
As a Creative Career Coach, I support people in the creative sector to improve their health and well-being, develop their creative practice and achieve more fulfilling lives.
When I work with clients I talk about the 3 B’s:
Boundaries - Maintaining personal boundaries in an assertive way is an essential skill that can take some practice but ultimately leads to increased well-being, particularly mental and emotional. Setting boundaries in your schedule to ensure work, well-being and relationships all have dedicated times that are honoured and respected for their importance will also ensure improvement in well-being. And lastly, it’s incredibly important to reclaim control of our attention by turning off notifications and in some cases it can even help to use App restriction services to ensure we can only access social media apps at certain times of the day or for limited time periods.
Bookends - Creating and maintaining healthy morning and evening routines are essential to supporting a programme of well-being. Switch off devices for at least 1 hour at the start and end of your day and use this time for meditation, journaling, reading self-help books and other self-care practices.
Bullets - This refers specifically to the Bullet Journal, a system for task management that is designed to support mindfulness. You can find out more about the Bullet Journal system here: https://bulletjournal.com/
MEDITATION & MINDFULNESS
One of the most valuable well-being tools that I think everyone needs in their lives is meditation. I’m sure many of my listeners are familiar with meditation and may well have been practising it themselves for many years, but I still meet many creatives who are completely new to the idea and think of it as difficult or perhaps have some preconceived notions about it being some kind of religious practice. While there are religions that use meditation as an integral part of their practice, it’s actually a remarkably simple act that has been found to have profound effects on those who do it. You just sit quietly with your eyes closed and focus your attention on one part of your body, starting with your breath.
In recent years in the West, we’ve come to use the term “Mindfulness” to encompass this concept of cultivating a sense of understanding ourselves and the world around us through the practice of meditation. I’ll be delving a bit more into meditation practices in a future episode but if you’re a beginner interested in starting a meditation practice, there are a range of apps with free trials such as Headspace, Calm and Insight Timer, or alternatively, you can just search YouTube for “Meditation for beginners” and look for a video that resonates with you.
SCIENCE-BACKED BENEFITS
Sarah Meyer Tapia, a meditation coach, associate director of Health & Human Performance and head of Wellness Education at Stanford University says:
“There is no right or wrong way to do meditation. Any activity can be meditative if we’re fully present… Meditation is to be present and know what we are doing, while we are doing it.”
The benefits of meditation are not just anecdotal, there have been numerous scientific studies that corroborate what meditators have attested for years, here are a few of the findings of the scientific research that I found in a Forbes article:
Reducing Stress: Research published in the Clinical Psychology Review indicates that engaging in meditation can effectively diminish persistent stress levels in the body and mitigate the associated risks by concentrating on calming the mind and regulating emotional responses.
Managing Anxiety: Individuals experiencing anxiety who regularly engage in meditation practices for an extended period, as highlighted in a study in General Hospital Psychiatry, have reported sustained positive effects on their mental well-being.
Alleviating Depression: Participants in a study examining the effects of a three-month-long yoga and meditation retreat exhibited significant improvements in depression symptoms post-retreat, along with increased resilience to stress and overall enhanced well-being.
Lowering Blood Pressure: Meditation has shown promise in reducing high blood pressure, particularly when combined with healthy lifestyle choices such as a balanced diet and regular exercise, as evidenced by various studies.
Boosting Immune Function: Consistent meditation has been identified as an effective behavioural intervention for conditions associated with compromised immune function, as it reduces the body’s stress response, leading to decreased inflammation and lowered risks of ailments like chronic pain, fatigue, and cardiovascular diseases.
Enhancing Memory: Studies have revealed that regular meditation practice can lead to improvements in brain structure, resulting in increased production of grey matter.
Balancing Mood: Over time, meditation can alter emotional responses to stimuli, enabling individuals to regulate their mood more effectively and react less impulsively to challenging situations.
Fostering Self-Awareness: Engaging in meditation has been linked to the development of self-awareness, improved impulse control, and enhanced interpersonal relationships, according to research findings.
Supporting Addiction Recovery: Meditation’s ability to induce calmness, presence, and reduce stress levels can aid individuals in managing triggers and avoiding relapse in substance use disorders. Moreover, it has been shown to promote abstinence maintenance and mitigate cravings associated with anxiety and stress.
Improving Sleep Quality: While further research is warranted, preliminary evidence suggests that meditation can enhance both the duration and quality of sleep by quieting the mind and alleviating concerns that often interfere with restorative sleep patterns.
So to summarise, the many benefits of meditation are backed by science and include significant improvements in the realm of mental health, tackling issues like depression, anxiety, emotional regulation and stress management but also improvements in physical health such as lower blood pressure, a strengthened immune system and better sleep habits.
Aside from all the benefits already mentioned above, one of the biggest things that I’ve learned from meditation it to understand that I am not my thoughts. It sounds simple but once you get to the point of realising that and you ask yourself, well if I’m not my thoughts, then who am I? It gets very deep indeed.
I’ll be sharing some of my own meditations via my website in the coming months so make sure you subscribe to my newsletter where you’ll receive updates directly to your inbox.
THE ARTIST’S WAY
Another amazing book that I’ve found to be helpful concerning creativity and wellbeing, is a book called “The Artist’s Way” by Julia Cameron. The synopsis describes it as “a revolutionary programme for personal renewal” that has “inspired the genius of Elizabeth Gilbert (author of Eat, Pray, Love), Tim Ferriss, Reese Witherspoon, Kerry Washington and millions of readers to embark on a creative journey and find a deeper connection to process and purpose.”
The book works as a twelve-week program of activities and journaling prompts to help creatives develop their practice and improve their well-being. Two of the core tenets of the program are Morning Pages- three, handwritten A4 pages of brain dump first thing in the morning, and a weekly Artist Date where you do an activity of your choice that is solely for your inner artist, whether that be going to an art gallery or out to dance or getting into flow state or just playing.
If you’re a creative interested in developing your creative practice through a 12-week program of journaling prompts and activities I highly recommend this as a great and affordable place to start. But if you’ve got specific goals that you’re driven and determined to achieve and you’re ready to invest in the future you want to create, then by far your best bet is to work with a creative career coach like me. To find out more about what I offer and how I might be able to help you then check out my website www.LucidMover.com where you can book a free, no obligation discovery call.
IN CONCLUSION
In this episode, we’ve covered a wide range of topics, we've looked at the relationship between Creativity and Well-being and the wide array of benefits of engaging in well-being practices. I shared some of my story and how well-being practices have helped me in my creative journey. We looked at Blue Zones and The Power 9 as well as the 7 key areas of life and discussed a variety of ways that creatives can implement well-being practices in their routine, whether you are new to these concepts or not. We discussed boundary setting, routine and consistency and explored the many science-backed benefits of regular meditation.
I think the most important thing I’d like listeners to come away with from this episode is a sense that well-being is as if not more important than success in our creative field and that small, incremental changes can have a dramatic effect over a relatively short space of time. It’s all about consistency and repetition. If we take care of our well-being we will be more creative, more successful and most importantly, more fulfilled.
I hope you’ve enjoyed this episode and I look forward to exploring these concepts in more detail in future episodes. Don’t forget to like and subscribe and if you know someone who might enjoy this too, then please do share the love.
See you next time!
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