Let’s be honest: this industry is tough. Whether you’re stuck in a windowless studio for 14-hour days tweaking snare sounds that no one but you will ever hear, or living out of a suitcase and sleeping in a coffin on a 3-month tour, mental health takes a hit. If you’ve ever found yourself asking “What city are we even in?” or gone four days without real sunlight, then you know what I’m talking about.
I’ve been there—surrounded by coffee cups and blinking LEDs at 3 a.m., wondering how much more I’ve got in the tank. And I’ve seen too many friends burn out, crash hard, or spiral into anxiety and depression because, let’s face it, we don’t always take care of ourselves. But listen: you don’t need a TED Talk to remind you that mental health matters. You need some real-life strategies, from someone who’s lived it, to keep your head above water when the grind is trying to pull you under.
So, I’m not going to hit you with some sugar-coated “self-care” nonsense. This is just one pro to another, breaking down some hard-earned advice on how to get through this rollercoaster of a career without completely losing your mind.
1. Sleep Is Non-Negotiable (Even If It’s Just a Nap)
Look, I get it—sleep is often the first thing to go. On tour, I’ve been up for soundcheck at 6 a.m. after getting maybe two hours of “sleep” (if you count being folded up on a moving bus as sleep). In the studio, I’ve pulled all-nighters more times than I can count to hit deadlines. But here’s the deal: sleep isn’t just for lazy people, it’s fuel for your brain. You think clearer, mix better, and don’t want to strangle the guitarist when you’ve gotten a decent amount of shut-eye.
But the reality is, full nights of sleep are a rare unicorn in this industry, so you’ve got to get creative. When I’m on tour, naps are my best friend. Find 20 minutes in between soundcheck and dinner, throw on some noise-canceling headphones, and catch a quick power nap. It’ll keep you functional.
One time, I had a string of shows where I hadn’t slept more than four hours in days. I was setting up for a gig, head swimming, and I literally passed out on a road case for 10 minutes while the band did a line check. I woke up, wiped the drool off my face, and felt like a new person. Not ideal, but better than nothing. And if you’re in the studio, take micro-breaks. Walk away from the mix, even if just for 10 minutes, and close your eyes. Your ears and brain will thank you.
2. Eat Like You Actually Care About Your Body
When you’re running from city to city, living on truck stop food and catering trays, it’s easy to turn into a garbage disposal. And trust me, after the fifth night of eating cold pizza at 2 a.m., it’s going to hit you. I’ve seen musicians who look like they’re living on Doritos and soda, and let’s just say, it’s not a sustainable diet.
One of the best tricks I picked up on tour was always having a stash of healthy snacks in my backpack—stuff that won’t go bad after a week on the road. Almonds, protein bars, apples, and jerky were lifesavers. When the only thing available is fried chicken, at least I could balance it with something that wouldn’t make my heart stop.
In the studio? The same rule applies. If you’re locked in for a marathon session, step away from the delivery apps for a second and plan ahead. I used to work with this band who were big on meal prep. They’d roll into the studio with a cooler of pre-cooked meals, and yeah, at first it seemed a little intense, but it kept them from feeling like zombies after a 12-hour day. The rest of us were scarfing down junk, but those guys were sharp all the way through. Lesson learned.
3. Step Outside to remind yourself what the Sun Looks Like
You ever spend so much time inside a studio or venue that when you finally step out, it feels like you’ve been underground for weeks? That’s not just me, right? Fresh air might sound like a cliché, but there’s something about stepping outside—whether it’s in between sessions or after a gig—that resets you. We’re talking actual sunlight here, folks.
Even if you’re holed up in the studio all day, take 10 minutes every few hours to step outside, breathe in some non-recycled air, and clear your head. Your work will sound better for it, and you won’t feel like you’re living in a cave.
4. Say No to Burnout—Set Boundaries Before You Crash
This one’s tough because, in this industry, saying “no” can feel like career suicide. Turn down a gig? Refuse an extra session? Sacrilege. But if you don’t, your brain will do it for you—probably at the worst possible time. I’ve learned this the hard way after nearly losing it halfway through a 30-day studio grind, thinking I could handle it all.
So, start saying no to things that will push you past your breaking point. If you’ve already got three back-to-back gigs, maybe don’t take that fourth one. If the band wants to go until 3 a.m. every night, maybe remind them that you’re human. It’s not easy, but it’s necessary.
5. Find Your Crew: Don’t Go Through This Alone
The loneliest I’ve ever felt was being surrounded by people. When you’re on tour or buried in the studio, the isolation can creep up on you, even when you’re constantly with others. The people around you might not get what you’re going through unless they’re living the same life, so find your people—your road family, your studio crew—who understand the grind.
I remember touring with this band where we made a rule: no one eats alone. If someone looked off, we’d pull them aside, grab a meal, and just talk. And it wasn’t always about the music or the tour—it was about life. I’ve seen it save people from spiraling. Don’t be afraid to check in on your people, and don’t be afraid to let them check in on you.
In the studio, it’s the same. Talk to the other engineers, the assistants, the interns. You’re all in the trenches together. I’ve had some of the best conversations of my life with other studio rats at 2 a.m. when we were all fried from a long day. Sometimes all you need is someone to vent to.
6. Get Help When You Need It—No Shame in the Game
This one is huge. I know how tempting it is to tough it out when you’re feeling like garbage. Maybe you don’t want to show weakness, or you think you should just “push through.” But if you’re really struggling, you need to reach out for help. I’ve seen friends suffer in silence for way too long because they thought asking for help made them weak. It doesn’t. It makes you smart. Don’t wait until you’re in too deep.
7. Balance Your Passion with Something Outside of Music
This job becomes your identity, and while that’s great in a lot of ways, it can also make things tough. If all you do is live and breathe music, you run the risk of losing yourself in it. I remember hitting a point where I felt like my entire personality was just “the engineer.” I took up running, of all things, just to have something that wasn’t tied to the studio. It helped me clear my head, and when I came back to work, I wasn’t as fried.
Find something that’s not music, something that lets you disconnect—even if it’s just for an hour a day. Whether it’s reading, cooking, hiking, or watching dumb reality shows (no judgment), give your brain a break. It’s like resetting your ears after a long mix—you come back with a fresh perspective.
Final Thought: Your Mind Is Your Most Important Gear
At the end of the day, your mental health is the most important asset you’ve got. You can replace gear, fix busted equipment, but you can’t replace your mind. This industry will test you, no question about it, but taking care of yourself isn’t just some fluffy advice—it’s survival.
So, take those naps, pack those snacks, step outside, and—most importantly—ask for help when you need it. You’ve got a long career ahead, and the only way to make it through with your sanity intact is to prioritize your health. Trust me, your work will be better for it, and you’ll thank yourself down the road. Because yeah, the show must go on, but you are the one who makes the show happen. Take care of yourself like you would your best gear.
