Balancing health & career in times of illness
By Jen Berry
Note: A Balancing Actress Collaborative and it’s affiliates are not Healthcare Professionals. Always consult with your doctor on any supplement, medication or remedy before using.
Fall is in the air and so is cold season. And let’s face it, Covid seems to be a year round reality that we now have to account for.
As an actor, your body is your instrument. But what happens when your instrument gets sick? Whether it’s a minor cold, flu, or something more serious, being under the weather can throw off your whole game. The show may go on, but it’s important to balance your health with your career. Here are some practical tips for actors on how to manage their health while staying on top of auditions, rehearsals, and performances.
1. Rest and Listen to Your Body
The best thing you can do for yourself when you’re sick is to rest. The nature of acting requires physical and emotional energy, and if your body is asking for a break, give it one. Sleep is one of the most effective ways to boost your immune system and recover faster.
If you have an audition or rehearsal coming up, take a moment to assess how you feel. Sometimes pushing through is necessary, but listen to your body. If you’re completely drained, consider rescheduling if possible. Being fully present at your next audition or job will be far better than showing up at half-strength.
2. Stay Hydrated
Water is your best friend when you’re sick, especially for actors who rely on their voices. Dehydration can make symptoms worse, so make sure you’re drinking plenty of fluids, especially warm teas or broths that can help soothe a sore throat and clear congestion.
Avoid caffeine and alcohol, as they can dehydrate you further. Herbal teas with honey, lemon, or ginger are great for hydration and can also help relieve some of your symptoms.
3. Vocal Care is Key
Your voice is one of your most important tools as an actor, so take extra care of it when you’re feeling under the weather. If you have a sore throat or cough, keep your vocal cords well-lubricated with warm fluids and lozenges (but avoid anything too sugary). Steam inhalation is another effective way to soothe and hydrate your vocal cords.
If your voice feels strained or if you’re losing it, rest it as much as possible. Whispering can actually be more damaging than speaking softly, so avoid whispering to communicate. If you have to perform, do a gentle vocal warm-up to assess where your voice is at, and adjust your delivery to reduce the strain.
4. Don’t Push Through if You’re Contagious
As actors, we’re often taught that “the show must go on,” but this mindset can be dangerous when dealing with a contagious illness. Not only will you slow down your own recovery by pushing yourself, but you also risk spreading germs to your fellow cast members, crew, and anyone else on set or in the rehearsal room.
If you’re contagious, it’s best to stay home. Contact the casting director or your agent and let them know the situation. Most industry professionals will appreciate your honesty and consideration for others’ health. After all, a production is a team effort, and keeping everyone healthy is a priority. If you must be around others, be considerate and limit your contact as much as possible and mask when not performing.
5. Use Technology to Your Advantage
If you’re not feeling well but still need to be productive, consider using technology to your advantage. Self-taping auditions can be a lifesaver when you’re under the weather. You can take your time between takes, edit as needed, and send in the best version of yourself without leaving the comfort of your home.
If you’re missing a rehearsal, ask for a Zoom or video call to go over blocking, choreography, or notes. That way, you won’t fall behind, and you can contribute without risking anyone’s health.
6. Prioritize Your Nutrition
When you’re sick, fueling your body with nutritious foods can help speed up your recovery. Focus on eating whole, nutrient-dense foods like fruits, vegetables, lean proteins, and soups. Foods high in vitamins A, C, and E, as well as zinc, are particularly beneficial for supporting your immune system.
Avoid junk food, processed snacks, and sugar, which can weaken your immune response. If you’re struggling to eat due to nausea or a lack of appetite, stick to light, easy-to-digest foods like bananas, toast, or rice until you feel better.
7. Communicate with Your Team
If you’re feeling unwell, be transparent with your agent, casting director, or director. Let them know what’s going on so they can accommodate your needs. They may be able to reschedule an audition or rearrange the schedule.
It’s also important to communicate clearly if you’re performing in a live show. Let your stage manager or director know how you’re feeling, and see if there are any adjustments that can be made to help you get through the performance. Sometimes, understudies or swing performers can be called in, so don’t hesitate to speak up.
8. Accept that Perfection Isn’t Always Possible
As actors, we often strive for perfection, especially when we know we have to deliver a great performance or audition. However, when you’re sick, it’s important to be kind to yourself. You may not be operating at 100%, and that’s okay. Do what you can, but understand that there’s a time for rest and recovery.
Sometimes, just showing up is enough. You can still make a positive impression by being professional, prepared, and respectful, even if you’re not feeling your best.
9. Use Natural Remedies
Along with rest and hydration, consider using natural remedies to help ease symptoms. Essential oils like eucalyptus, peppermint, or lavender can help clear congestion, relieve headaches, and promote relaxation. A humidifier or steam inhalation can also soothe irritated sinuses.
Herbal supplements, such as elderberry syrup, echinacea, or vitamin C, may support your immune system. **Always check with a healthcare professional before trying new supplements to ensure they won’t interfere with any medications you’re taking.
Final Thoughts
Being sick is never fun, but it’s especially tough when you’re an actor. The best thing you can do is listen to your body, prioritize your health, and communicate with your team. Remember, your health comes first, and taking care of yourself will ultimately allow you to perform at your best when you’re back on your feet. Whether you’re missing an audition or need to modify your performance, taking the time to recover will set you up for long-term success in your career.
