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1 meditate daily. Take 20 minutes a day to meditate rather than relaxing with music or TV. Disengage from the world by turning off electronics — including your phone — and practice deep breathing. Feel free to incorporate aromatherapy. Not only will this force you to "S.T.O.P." — Stop, Think, Observe and Proceed with kindness — and consider your day, but it will slow your heartbeat and thus reduce stress and anxiety. If you are thinking, "Where do I find 20 minutes in the day?" then you are the perfect candidate for this exercise and should put in an effort to make the time for yourself. 2 Yoga and tai chi are physical breathing and meditation exercises that also help with mindfulness, mood and memory recall. 3 Pre-audition "two- step breathing" is a great pre- and post-audition nerve-calmer that helps release sadness, disappointment and anger. To practice this exercise, find a comfortable place to sit, have your feet flat on the ground with your hands rested in your lap. Close your eyes and begin by taking two deep breaths in through your nose and exhale all at once through your mouth: breath, breath, exhale. You can visualize the base of the spine sprouting roots into the floor and traveling through every layer on earth until they reach the center of the earth and anchor you to the planet. 4 Finding the best instructor for yoga, tai chi or meditation is as simple as trying different classes and seeing what you like. Often, first-timers can enjoy free passes or discounted rates. Thirteen Wellness Tips 5 Your body is your temple. What you use to fuel it has a great effect on your mental health. You should replace fast food and high amounts of caffeine with healthier choices, fewer processed foods and minimal caffeine to help you feel and think well and reduce anxiety. 6 Life outside acting. Between the anxiety of auditioning, disappointment of not getting a role, excitement of getting one, jealousy of others' success and endless other aspects of the performance profession, it is crucial to build purpose and a life outside of performing. Not only will doing so make you a multidimensional person, you will be more confident, happy and attractive to friends and to those for whom you audition. 7 Volunteering and hobbies are a great way to meet new people and friends outside of your performing community. Volunteering is particularly great because you can meet like-minded people while honing a real purpose and activity outside your profession. 8 Get help and don't be afraid of needing it. If you need an outside neutral party to talk to, consider the many resources available to members (see page 52). There are low-cost and free counseling services available for you. Many psychology students with the same education as seasoned therapists offer the same services at lower prices. 9 Challenge yourself over the next month to check in with five loved ones, just to say "hello" and catch up. 10 Build a community of five to 10 colleagues who are slightly ahead of you in their careers. This will give you perspective. 11 Gain empowerment by allowing yourself to say no to roles that you do not want to do. For instance, if you are not a fan of the way a character is portrayed or prefer not to lose your accent for a role, just politely turn it down. No harm, no foul. 12 Do not project what you believe other people are thinking. 13 Analyze your anxieties and, if you find yourself dwelling on a lack of spotlight after a successful career or period, resentful of friends' successes or feel anxious about moving to a bigger city where there is greater competition, ask yourself why. In the end, performers choose the profession because it is their passion. Story continues on next page. 50 SAG-AFTRA | Fall 2019 | sagaftra.org