Mariama, mentor of the season 1 of Slash program
The COVID-19 pandemic has brought its share of profound changes and uncertainties in the music sector, especially for musicians. Everything has been turned upside down between the postponed release of albums, creation during the lockdown, cancellation of live shows, etc.
How to deal with stress and uncertainty during this period? How to structure your daily life to give yourself the means to feel good and to work under good conditions?
Before Covid-19, musicians were already not doing very well in terms of mental health (https://www.helpmusicians.org.uk/assets/publications/files/can_music_make_you_sick_part_1-_pilot_survey_report_2019.pdf).
This sanitary crisis does not help. It is, more than ever, important to use tools to take care of yourself and to overcome this particular period, both professionally and personally.
HOW TO LIVE IN UNCERTAINTY?
There are 3 key concepts that you should keep in mind in difficult times, such as this sanitary crisis:
Being able to seek HELP (it can be asking someone for help but it can also mean getting more information on something, go and search the information to the roots).
Letting down self-pressure and have FUN, make space for it — search for what is fun for you to do and give you time to do that.
Building a FRAMEWORK to structure your daily life.
Here is a small exercise you can do:
You can create a copy of the following table and fill it up with your objectives regarding the key concepts above.
Table exercise — how to live in uncertainty
HOW TO FIGHT ANXIETY AND STRESS
When you’re on tour, before you go on stage, when you’re going through a period of uncertainty, you’re anxious and stressed.
Take advantage of this period to set up and tame new relaxation routines.
Several tools are at your disposal for trying to create a daily routine, such as Yoga, breathing exercises or meditation. Here are examples of videos that you can try:
Yoga with Adriene (slow, all-levels yoga)
Breathing exercises to fight the stress
LET’S FOCUS ON A KEY ASPECT OF YOUR DAILY LIFE: NUTRITION
Food plays a fundamental role in our personal balance. When you are a musician, this balance is put to the test:
How to eat on tour? How to take the time to eat when you have staggered schedules? What to eat before going on stage? How to eat healthily without wasting time?
Here are 3 very easy recipes to make at home concocted by Bertrand Lacroix on the advice of Sandrine Bileci.
– Flavored water: Ginger Mint Lemon –
Here is an energizing mixture to be in good shape all day long. Also helps limit the effects of excess alcohol or junk food by stimulating the liver. Used to make throat secretions more fluid for singers and wind instrument players.
– 1 piece of fresh organic ginger
– 1 L of water
– 1⁄2 untreated lemon
– A few mint leaves
– Peel and cut the ginger into pieces.
– Wash and cut the lemon into slices.
– Put the pieces of ginger and lemon in a carafe, add the washed mint leaves and cover with water.
– Leave to infuse overnight in the refrigerator.
To taste cool & fresh!
– Golden mix –
Very energizing, warming, this mixture stimulates liver and digestion!
– 45 g of fresh organic turmeric
– 45 g of fresh organic ginger
– 1⁄2 teaspoon of cinnamon
– 1⁄2 teaspoon of ground fenugreek
– 1⁄2 teaspoon of black or pink pepper
– 1 pinch of powdered green cardamom
– 1 pinch of powdered star anise
– 1 pinch of nutmeg
– Roughly chop the turmeric and ginger (no need to peel them).
– In a small blender, collect all the ingredients and add 50mL of water.
– Mix until the dough is as smooth as possible.
– Here lightly returned in an oil, preferably rich in omega3, in order to make a Dahl with coral lentils, this paste is more generally used with a vegetable milk, the famous milk of gold!
– To do this, heat 300 mL of fatty vegetable milk (almond or coconut) with 1 teaspoon of golden mix and a little maple syrup or unrefined sugar according to your taste.
– Store the rest in a glass jar for 20 days in the refrigerator.
– Energy Balls –
THE anti-stress snack, rich in magnesium, iron, calcium and omega 3. Convenient, delicious and satiating!
– 150 g of a mixture of oleaginous seeds (walnuts, almonds, cashews, pistachios, hazelnuts, Brazil nuts, coconut, pumpkin seeds, flax seeds…).
– 30 g of chocolate with at least 75% cocoa.
– 30 g of pitted dried prunes or dates.
– 1 teaspoon of coconut oil.
– And for the coating: 1 tablespoon of chia seed, golden sesame seeds and grated coconut.
– First, using a small blender, chop the seed mixture.
– Then, add the coconut oil, chocolate and the prunes to finish.
– Using the palms of your hands, form balls about one tablespoon capacity of dough.
– If you find the mixture too sticky, add seeds. If the mixture doesn’t hold, add a prune or two.
– Roll these energy balls in one of the 3 toppings for a nice coating.
– You can keep them for 3 days in the refrigerator… if they are not eaten in the following minutes!