Self-Care on the Job
Protecting Your Peace During Intense Scenes
When we act, our bodies don’t always understand the difference between “pretend” and “real.” Immersing ourselves in emotions—fear, anger, joy, intimacy—triggers the same chemical responses we’d experience outside of a scene. Feelings of stress, fear, or anger release cortisol and adrenaline. Feelings of connection and intimacy with another person release oxytocin. Have you ever gotten a pounding headache after crying? That’s thanks to the release of stress hormones and increased muscular tension when our body is in distress. When we are acting out strong emotions, our body still experiences the same chemical processes it would regularly.
Logically, we know we’re just acting. But our bodies don’t always get the memo.
That’s why it’s so important to have self-care rituals in place—practices that help you separate yourself from your character and release the weight of emotionally charged work. Doing this not only supports your mental health in the moment, but also sustains your career and your joy outside of acting.
The Practice of De-Roling
De-roling is one of the most effective tools actors use to fully immerse themself in a scene and release all of the built-up stress when they are done. A commonly used technique, de-roling is the process of “stepping in” and “stepping out” of a scene, using physical, verbal, or mental cues to draw a line between themself and the character they are portraying. Many actors do it instinctively, but making it intentional can create even clearer boundaries. Each person’s method will look a little different, but here are some ways to try:
Shake it out: Move your body before and after a scene—whether it’s a quick shake out, a yoga stretch session, or a mini dance party.
Five-sense grounding: If you are working with material that feels particularly triggering, reorient yourself by naming five things you can feel, five things you can see, and so on until you’ve gone through all your senses.
Literally de-role (or derobe): Remove any clothes, props, or makeup tied to the character. It might be tempting to just leave that hair-do in until you get home, but fully removing everything associated with the character creates a stronger separation between the work and your personal life. Bring a comfortable change of clothes that really feels like you to change into.
Wash it off: Take a shower or bath and as you do, imagine rinsing away the character and negative emotions, fully returning to yourself.
Tap in / Tap out: Create a physical or verbal ritual—like tapping your shoulder and saying “I’m tapping in” and “I’m tapping out”—to mark the start and end of your work.
Journal: Write down your thoughts and feelings after you’ve finished performing. Prompts can help, but you can also set a timer and “brain dump” everything on your mind until it ends.
Take yourself on a date: Carve out intentional time for things you love outside of acting, especially during weeks with those long 12 hour days on set.
Meditation: Use breathwork or guided meditation to calm your nervous system and reset your mind.
For parents of young actors, de-roling is an especially valuable tool to introduce. Kids and teens may struggle to distinguish performance emotions from their real life ones, so having a conversation about the difference between the two and creating mental boundaries is very helpful. Brainstorm some simple rituals together that your young actor can try the next time they are performing.
Time for Yourself
Outside of the acting, prioritize the basics that keep you healthy and happy: full balanced meals, regular exercise, quality sleep, time with loved ones & pets, and activities that bring you joy. Acting may be your passion, but it should not be your only source of happiness. Exploring new hobbies and simple pleasures enriches your life and develops your perspective on the world- which in turn enriches your acting, creating a unique point of view that sets you apart from the rest.
Finding your peace and joy outside of acting makes your work that much better; when you are not placing any pressure on your art to be something, you can truly enjoy the process for what it is.
Therapy
Acting is demanding. It asks you to face rejection, access deep wells of empathy, and sometimes inhabit stories that touch on painful or triggering themes. Therapy can be a powerful tool to build resilience, develop emotional regulation, and nurture long-term well-being. It’s valuable for anyone—but for artists, it can be transformative.
Final Thoughts
Taking care of yourself isn’t a luxury—it’s part of the job. By creating rituals that separate performance from personal life, nourishing your body and mind, and seeking support when needed, you’ll not only protect your peace but also deepen your artistry, creating a sustainable career and joyful life.