How often do you tune into your favourite shows?
Whether you’re an avid watcher or not, television is still one of the most prominent sources of video entertainment—and this is an industry that’s not going anywhere soon!
November 21st marks United Nations World Television Day, a moment to pause and reflect on the significance of television and the incredible talent working behind the scenes to bring it to life.
As a performing arts health services charity, BAPAM is passionate about the well-being of TV professionals. In this blog, the team has consulted with their professional therapist network to gather insider tips on staying healthy while working on TV sets.
Drawing inspiration from BACP-registered BAPAM counsellor, Andrea Binks‘, experience as a TV presenter, here are five key strategies for maintaining well-being both in front of and behind the camera.
1. Create a Pre- and Post-Shift Ritual
TV work often involves unsociable hours, disrupting the body’s natural rhythm. But a simple, grounding ritual before and after each shift can help you reset and relax.
Start each shift with a 5-minute mindfulness exercise or a breathing routine to centre yourself. After your shift, engage in a relaxing activity like journaling or listening to calming music.
Doing this consistently helps your brain associate these activities with unwinding from work, allowing you to tune out with ease.
2. Set Healthy Boundaries for Screen Time
Being constantly surrounded by screens can strain your eyes and make it harder to disconnect from work.
To look after your eyes and mental health, set specific times to avoid screens, especially before bedtime.
You may also want to try blue-light-blocking glasses if you have to work late into the night or consider removing devices from the bedroom to promote quality sleep.
If you still struggle with sleep even after making sleep hygiene changes, it might be time to reach out to performing arts support for a professional opinion.
3. Prioritise Sleep Hygiene Despite Odd Hours.
Working late or fluctuating shifts can disrupt sleep, which is crucial for mental well-being.
If possible, set a regular bedtime, even if it’s unconventional.
You can also create a bedtime routine with low lighting, calming scents (like lavender), and wind-down activities like reading or light stretching. Blackout curtains or a sleep mask can also help create a dark environment to encourage better rest.
Learn more about sleep and sleep hygiene in our World Sleep Day blog.
4. Practise “Mini” Movement Breaks
TV work often involves long hours in one position, whether behind a camera, on set, or at a desk. So, get into the habit of moving!
Stand up and stretch every hour, or do some quick movements, like shoulder rolls or gentle stretches.
If you have a minute, take a short walk around your workspace to reduce tension and re-energize your body and mind.
Mini movement breaks can also help prevent pesky cramps. Read more about healthy physical activity and warm-ups here.
5. Build a Support Network Within and Outside of Work
It’s no secret that the TV industry can be a demanding and high-pressure place.
Connecting with supportive colleagues and having an outlet outside of work can make a huge difference in one’s mental health.
Take time to cultivate relationships at work with trusted colleagues so you have people to check in with and share your experiences with.
Outside of work, engage with communities or friends who understand the unique challenges of your profession, or even join a support group specifically for high-stress performing arts industries, such as Equity and BAPAM’s psychological support group.
Regular social support can help you process experiences and maintain balance. Don’t put it off because it doesn’t feel like “real” work!
Want to stay in the loop? Read more performing arts guides and news on the BAPAM blog now.
Or learn about our creative professional health services mission here.