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A guide to mental health in the electronic For freelancers

In with Contents Foreword from the partners Foreword from the partners 3 Since we first started collaborating Plus a few months later the Black with Mind to raise mental health Lives Matter movement exploded awareness in electronic music on a global scale, bringing greater Introduction 4 five years ago the landscape has awareness to the ongoing racism changed for the better. In general crisis which has been especially What is mental health? 6 the stigma around mental health important in the music community. has decreased, awareness has It became more vital than ever to Mental health stigma 7 risen and people are talking improve people’s wellbeing and more. However, there is still a empower them to support others great need to empower people Equality and diversity in the electronic music around them. In response to these across the industry to support additional concerns we revisited industry 8 the mental health and wellbeing the guides in full to ensure that of all involved – whether that the advice was fully up to date. Working in the electronic : is helping themselves or each other. There are many specific We hope you will find this guide common pressures 9 challenges related to the music helpful and that it goes some way sector that need to be understood to helping you gain the tools you Managing your 15 and navigated to improve mental need to look after yourselves, health. So we decided to create each other and your clients. tailored guides for anyone working Looking after your physical health 20 We thank all our amazing in the industry, offering advice colleagues from every corner of and information to build their the business who contributed their Top tips for looking after your mental health 22 knowledge and skills. time and experiences, and Mind Supporting other people in your network 26 In March 2020, as the project was for their dedication in helping to nearing completion, the global make sure no one faces a mental pandemic of COVID-19 started. health problem alone.

Kyra Santiago Jim O’Regan Simon Denby Kim Oakley NINJA TUNE PARADIGM PERCOLATE POLY MUSIC

For freelancers 3 Introduction We are Mind, the mental health charity. In partnership with Ninja Tune, Paradigm, Percolate and POLY, we have developed a range of tools to support the mental health of people working in the electronic music industry.

We all have mental health just as We also know that not everyone we all have physical health – it who works in the industry has a can move up and down from standard . good to poor for any number of Many people work freelance, and reasons. Experiencing poor mental this guide offers practical advice Spotlight: coronavirus health is not an issue specific to and guidance to help support Coronavirus is having a significant impact on the electronic music industry. In your mental health if you are a people and working life globally. During the fact one in four adults in the UK freelancer in the electronic pandemic, we have all had to adjust to large and will experience a mental health music industry. very sudden changes in the way we work. The music problem of some kind each year. industry has been particularly hard-hit by coronavirus We know that working in the and has effectively been put on pause. electronic music industry can Throughout this period, we have also witnessed the be very rewarding and offers murder of George Floyd and the Black Lives Matter many opportunities, however movement has brought to the forefront inequalities it can also come with a set of faced by many across our society. We understand unique pressures. These include that the mental health of many artists, DJs, organisers, long hours, high stress, a higher 1adults in in the UK 4 will promoters, as well as various other individuals across the incidence of drugs and alcohol experience a mental industry, is being affected by what is going on. abuse, isolation and insecure health problem of work. Industry professionals some kind each year Although lockdown restrictions have started to ease, we are are often passionate about what still unsure what this means for the industry and the potential of they do. This means they may further lockdowns. Many of us may be feeling anxious about the be vulnerable to exploitation and future and facing new challenges ahead. can feel guilty if their “dream job” Therefore we have developed this guide to support you both in affects their mental health. these challenging times and in the longer term.

4 A guide to mental health in the electronic music industry For freelancers 5 What is mental health? Mental health stigma We all have mental health. Our mental health is just like While mental health problems are common, lots of our physical health – we need to take care of it. people feel anxious about talking about them because they are worried about how others will react. Good mental health means being Most people know someone able to think, feel and react in ways who has experienced a mental The stigma people face when Here’s how you can start to break that help you live the life you want. health problem. They can happen living with a mental health down the stigma with the people But if you go through a period of to people from all walks of life. problem can make them feel you work with: poor mental health you might find The good news is that there’s worse. Sometimes stigma comes the ways you’re frequently thinking, support out there, and there are • Share reliable mental health from a misunderstanding around feeling or reacting become difficult, steps you can take to look after information. Mind’s is mental health or fear that people or even impossible, to cope with. your mental health. a great place to get high-quality with mental health problems are information you can pass on dangerous to others. to others. At work this might mean people • Talk about your experience. use language around mental Speaking out about how you feel health that’s offensive, dismissive (if you feel able to) is a powerful or hurtful. This can be very way to change people’s attitudes. upsetting – especially if it’s coming from somebody in your • Challenge people’s attitudes. professional network or a friend. Where you feel safe to do so, Encouragingly, stigma is slowly gently challenge people about fading as more people feel able their attitudes and stand up to to talk about their problems and the stigma around mental health. share what they’ve been through. But there’s still work to be done.

6 A guide to mental health in the electronic music industry For freelancers 7 Equality and diversity Working in the electronic in the electronic music industry: music industry common pressures Everyone has a responsibility to can be very different so it’s For many people working in If you’re not sleeping at night, be aware of the intersectionality important that there are forums electronic music, what they do try and set aside a regular time between wellbeing, mental health and ways that people can share isn’t just a job – it’s their passion. to catch-up on sleep during the and equality issues. People from their experiences and concerns. But like any other job, it has its day. If you feel too wound-up for minority groups can be at a higher own pressures to deal with. Below sleep try herbal teas, hot baths or Talking about these issues and risk of experiencing a mental health are some common pressures and ambient music to relax. Be aware seeking support are important problem than the wider population. how you can support yourself to that relying on alcohol or sleeping ways that you can manage your manage them. pills to get some shut-eye can be The reasons for this are complex mental health. Here are some bad for your mental health. and not yet fully understood. first steps: However, mental health problems Working late Touring is a unique experience. • See our pages on seeking help experienced by minority groups It’s a chance to see new places for a mental health problem Dance revolves around have been linked to discrimination, and perform to fresh audiences. for more information on how late nights. Club nights, events and bullying and racism. But it isn’t always easy. For artists to get support. festivals tend to kick off late and it can be a strange mix of the Some people have also finish late, while hectic schedules • Hear stories from LGBTIQ+ high of performing, followed by experienced rejection, negative may mean you have to work long people talking about their returning to an empty room, reactions or hostility from family, hours to meet tight deadlines. But mental health. or travelling through the night to friends, strangers and the people working too many hours can leave • Try out peer support. Mind the next gig. It’s important to look they are employed by. This can you feeling completely exhausted runs an online peer support after yourself and ensure that you have a significant impact on an and out of touch with friends, community called Side by Side are living as healthily as you can, individual’s self-esteem and may family and the wider world. that welcomes everyone and connecting with your friends and mean they feel unable to be their offers a friendly, non-judgemental family and having long breaks in true self at work, home or in the How to support yourself space to talk about how you feel. between tours. wider world. People’s experiences Just a couple of nights not working a week can help you feel more connected to the daytime world, refreshed and recharged.

8 A guide to mental health in the electronic music industry For freelancers 9 In my job you don’t really have Frequent travel Drug and Listen, some people can a regular structure. So you Despite the coronavirus, electronic alcohol abuse have a few drinks after music is a global industry. After can have lots of odd hours and Drug and alcohol abuse can be a show and that’s fine. the pandemic it may again involve late nights. I actually find I a problem for anyone, but dance attending events across the world. But for others it gets work better in the mornings, culture often happens in party Travelling a lot can be stressful which can be a problem if last spaces where they’re consumed, habitual, they use it to and lonely. It can take you away which makes them more available. night’s gig was at 4am. I try from your usual support networks, numb the boredom of You may not use drugs and alcohol and give myself a more 9-5 which may have an impact on to excess, or at all. However, touring. It’s about staying your mental health. structure on some days. That others might feel they have to live in communication with means if I have meetings, or How to support yourself up to the industry’s ‘hard-partying’ the artists, to see if it’s am at home, I’ll try to stereotype or keep up with crowds To help cope with loneliness try or their industry peers. Over time, getting out of hand and start early and finish by 6pm. and arrange a time you could this can lead to reliance, addiction Skype, text, email or call friends they need support. DJ/artist and other problems. and family while you’re away. DJ/artist Keeping a journal can help get How to support yourself troubling thoughts out of your Insecure work If you feel you’re drinking too head, or you could try podcasts, much alcohol try slightly reducing Many people who work in the computer games or a to the amount you drink each week, electronic music industry don’t provide some company, and or have alcohol-free days. You have stability or in their a distraction. can also try low-alcohol drinks. If careers, so they may struggle to you think drugs and alcohol are plan for the future. Shifts in trends becoming a problem for you then can happen fast meaning that club it’s important to remember that you nights, musical genres and artists don’t have to cope alone. Addaction can sometimes be left behind. can provide advice and guidance How to support yourself on what you’re going through. If you are out of work for a long time, or have a low income, you may be entitled to certain benefits. You can find out more here: gov.uk/ benefits-calculators. Ask people in your network to keep their ears to the ground to help you identify any new opportunities.

10 A guide to mental health in the electronic music industry For freelancers 11 Competition Imposter syndrome Spotlight: coronavirus Sometimes it can feel that Ever felt like you don’t deserve The coronavirus outbreak is putting huge financial everyone wants to work in the your success? That you’re an pressures on the music industry and many industry. When there’s a constant unqualified fraud and everyone projects and have been put on hold or stream of talented people doing else is set to call you out on it? stopped completely. Coping with uncertainty around what you do, the competition can This is what imposter syndrome your job can lead to lots of worries about the future, feel very intense. This can make feels like. It can knock your especially as things feel very unpredictable right now. it feel like you have to excel at confidence, leaving you doubting If you’re struggling with feelings of uncertainty, try everything you do, or risk losing your professional abilities. It can to focus on the things you can control. By accepting your job to someone else. often strike in moments that other the things we can’t control, we can start to focus our people associate with success. energy on the things we can. How to support yourself For example, you might have Remember what you’ve achieved gotten a promotion or a new job so far. Keeping a record of some but in a competitive industry you of your best work (and any praise might feel undeserving or lacking you’ve received) isn’t just useful in confidence. Money worries for getting future jobs. It can help How to support yourself Money and mental health are often • Aim to keep money aside for you feel good, and more secure, linked. Poor mental health can essentials and unexpected if you’re feeling insecure about Collect evidence of your abilities make managing money harder and expenses. your work. and achievements. This could worrying about money can make include emails praising your work, • Look into accounts that your mental health worse. testimonials from people you allow you to put money aside respect, or a diary that proves How to support yourself for essentials in separate you’re in demand. Try not to sub-accounts. • Create a weekly budget and compare yourselves with others – stick to it. • Job sharing or additional you can’t know what’s really going employment can also help. Look on inside their heads. They might • Regularly review your finances, at other opportunities to support even feel similar to you. Be kind to so that things don’t pile up. yourself in addition to your yourself and practice self-care. current role in the music industry.

12 A guide to mental health in the electronic music industry For freelancers 13 Toxic criticism Pressure to Feedback is part of any career. be positive Managing your work But today anyone can say what People working in the industry they think about a performance, can feel they’re expected to have a poster, a record – or any other Improving work/life balance a can-do positive attitude most of element of dance culture – on the time – especially if you are a You may work in electronic music because you love it. social media. This can feel great performer. Younger people just However, it’s important to develop interests outside of when people are supportive. But starting in the industry can feel toxic online abuse can seriously dance music. even more pressure to say ‘yes’ – affect your mental health. It can whether it’s to poorly paid starter leave you feeling exposed and Whether that’s hobbies, or If you feel too busy to take time roles, excessive hours or other under incredible scrutiny over spending time with family or off try quick activities that take you questionable requests. But it’s just what you do and say both online friends, creating the right work/ away from work. These could be not possible to be positive all the and off. life balance is essential. This is things like cooking a meal, going time nor is it healthy to agree to particularly important if you’re to the gym or just reading a book. some of these requests. How to support yourself often working long hours, late Ask other people what they do to Not checking social media can give How to support yourself nights and weekends without unwind too. you a welcome break from other Everyone needs a ‘time out’ a break. people’s opinions. So try a digital sometimes. Talking about how With admin and finance to detox for an hour, an afternoon, you feel with trusted friends or sort out on top of your normal a day or even longer. colleagues can help. Writing your workload freelancers can be feelings down, whether on paper particularly vulnerable to making or on the notes section of your work your life. phone, can help to clear your thought process.

Social media can be great. But there’s a dark side too. You have to train your mind [to focus] on the 90% of people who are supportive. It’s about not taking it too seriously – most people who criticise you don’t even have a profile picture, it’s just words in the air. It’s hard, but try to focus on the good comments. DJ/artist

14 A guide to mental health in the electronic music industry For freelancers 15 Here are a few simple ways to • Develop end of day habits. Spotlight: coronavirus work towards it: Whatever time you finish, Coronavirus has played havoc with As a freelancer do something that marks the people’s working patterns. And you may already • Take short breaks throughout end of work for now to avoid the day, even if your day starts as well as the shock of clubs and be used to feeling ‘always-on’. This could at 10pm! venues having to remain closed, working from home be making a list of what to do there’s also been the impact of for the majority of • Have some time off. A short tomorrow, shutting down your Black Lives Matter to reflect on. the time, and already break can help you feel computer or just switching off have a good routine Many of you will have had to adjust recharged and refreshed. your phone for a bit. in place. However, to a change of routine following now that the majority • Try not to let your whole life lockdown and it’s likely you’ll be It’s important to look after of us are going be work, nurture your outside spending a lot more time at home to be working relationships and interests. yourself. To take a day off than you usually would. Make sure from home for the to take a break to look after your • Set clear boundaries to your if you’re feeling depressed, foreseeable future, we mental health, you might need work and communicate these have all had to adjust to a new or just need a rest. You some time out to relax and unwind, to your clients and contacts. In way of life. For many of us, going have to be able to recharge so it’s important to take a break addition to this, make it clear if into the office provided a sense and use it as an opportunity to there are ways in which you so you can put energy into of routine and security; it ensured prioritise self-care. You deserve it. don’t wish to be contacted. For what you do. that we got to see people everyday instance, perhaps you prefer to Things like yoga, colouring and and make social connections, DJ/creative freelancer. keep a personal phone number DIY can be a great way to switch which we know is good for our or you don’t want clients chasing off, as can tidying – why not have mental health. Swapping this for you on social media. This can a spring clean? You could also staring at your own four walls all make it easier to relax when have a digital clear out. Delete any day, and dealing with a constant you’re at home and take your old files and apps you don’t use, stream of video calls, has taken mind off work. upgrade your software, or clear a lot of us out of our comfort out your inboxes. Just make sure zones. See some of our guidance that you aren’t keeping frantically below on how you look after your busy as a way of avoiding your mental health during this time: feelings. It is all about balance. • Top tips for working from home • Working from home Wellness Action Plan

16 A guide to mental health in the electronic music industry For freelancers 17 Managing difficult relationships What if I’m being Coming back to Having a difficult relationship with Find common ground bullied at work? work after time off your co-workers or clients can You won’t always have lots in You don’t have to put up with If you’re taking time off, money be stressful, and can make work common with everyone you work bullying at work. If it happens can be a worry. It’s possible to harder to manage. Here are some with. But finding something that to you try to: apply for Employment and Support ideas on dealing with difficult work you both like – such as a sports Allowance when you’re too sick to relationships: • Speak to a friend or colleague team, TV programme or hobby – work – but this depends on your about what’s going on and how can give you something positive situation. It’s also possible to get Address your concerns you feel. to talk about and improve your sickness , or to build up If someone says or does something relationship. • Speak to Acas or Citizens Advice. some savings to tide you through. that you find upsetting or offensive, Both can give personal advice. See below for some more tips to arrange to speak with them in Avoid participating in gossip support you: private about this. People often use gossip as a way of bonding. But it can put strain on • Visit your GP. They can give you Try not to get drawn relationships and cause conflict, advice on managing your mental into arguments so it can be a good idea to avoid health problem. You won’t always agree with getting involved. Keep in touch with people in everyone you work with. But • your network and colleagues. getting your point across in a Keep a professional distance diplomatic way can avoid unhelpful Unfortunately it’s not always • Get some support. Sharing your disagreements. possible to have good personal experiences with others going relationships with everyone you through the same thing can help work with. So if you do have to you feel less alone. You could work with someone you don’t get join an online community, like on with, it’s helpful to keep focused Side by Side, where you can talk on work and stay professional. openly about your mental health.

18 A guide to mental health in the electronic music industry For freelancers 19 Looking after your physical health Food and mood Many people find that physical • Better self-esteem – being If you travel a lot for your job, or • Stay hydrated. If you don’t drink activity helps them maintain positive more active can make you feel work lots of late nights, eating well enough water, you may find it mental health. Many studies show better about yourself as you can be a challenge. But there’s difficult to concentrate or think that doing physical activity can improve and meet your goals. good evidence that what you eat clearly. It’s recommended that help with: can affect the way you feel. In fact, you drink between six to eight Reducing the risk of depression • improving your diet may help to: glasses of fluid a day. • Better sleep – by making you feel – studies have shown that doing more tired at the end of the day. regular physical activity can reduce • improve your mood To stay well you need to the likelihood of experiencing • Happier moods – physical activity • give you more energy a period of depression. exercise and look after releases feel-good hormones • help you think more clearly. that give you more energy. • Connecting with people – doing yourself. But it can feel group or team activities can help Here’s some tips: • Managing stress, anxiety or like the industry isn’t set you meet new and like-minded intrusive and racing thoughts – • Eat regularly. Feeling hungry can people, and make new friends. up for the lifestyle you doing something physical releases make you feel tired, stressed need to cope with the job. cortisol which helps us manage Exercise is so important. Because and depressed. Eating regularly For example, you can be stress. Being physically active being fit helps with the lack of helps to keep your blood sugar also gives your brain something levels steady. Slow-releasing surrounded by alcohol and to focus on and can be a positive sleep and keeps you feeling well. energy foods like pasta, rice, coping strategy for difficult times. DJ/artist oats, wholegrain bread and drugs at work. Then you , nuts and seeds do this get home late after a gig really well. and what’s open? Just the Top tips to improve your physical • Clear your head. Physical • Eat more vegetables. Vegetables local burger place. activity and mental health: activity often helps you and fruit contain a lot of the DJ/artist concentrate on something , vitamins and fibre we • Start small. Try a short walk or other than those unwanted join a fun class. need to keep us physically and thoughts and worries. mentally healthy. • Be kind to yourself. If you’re Celebrate your achievements. doing anything more than you • Give yourself a reward normally would, then that’s a whenever you’ve done well. step in the right direction.

20 A guide to mental health in the electronic music industry For freelancers 21 Top tips for looking after your mental health Because you’re running If you’re running a business your Create a structure Budget for self-care health and wellbeing are your Freelancers can face a lot of Self-care is vital for protecting your your own business there biggest assets. So it makes a lot uncertainty in their working life. mental health – so make it part really isn’t an ‘off’ button. of sense to invest in those assets Creating as much structure as of your schedule. Often the times and keep your mental health You can end up thinking possible in your working day can when you feel you don’t ‘deserve’ on track. As a freelancer, it’s help you feel more in control. Try it are when you need it most. It about it all the time. You’re (usually) up to you to make sure having a consistent start time and doesn’t have to be expensive, plan the boss and you have to the way you work supports your finish time. something simple like an early night mental health. There’s lots you after a long day or a swim after Also, remember to build in time make it happen. can do to help yourself. work. Whatever it is, try to put time for , finances and Artist/DJ and money aside for things that networking as well as doing your Freelancing can be a good way make you feel good outside work. Many freelancers in electronic of exploring different creative core job. Block out time for each music have built their own careers. ideas. You’re able to try out activity and research project Think about the things you need They’ve started club nights, set up apps to help you stick to feel better at work too. This record labels or left a big company lots of different projects to your plan. Have a system for might include a more efficient to run a consultancy. It’s a growing which feels good creatively. The managing dates and deadlines – laptop, phone or comfortable chair. trend in the UK whatever sector flipside is when you feel stuck whether they’re for work projects, Alternatively, counselling and talking you’re in. in what you’re doing. tax or a networking event. therapies can help you address Operating without a boss (or having DJ/creative freelancer some of the issues you are facing several different clients to answer in a secure space with a trained to) works for some people. It can professional. Some people think give you the freedom and flexibility that therapy is only for when you to follow your passion. But it can are severely unwell, or have big be insecure and very hard work. life issues facing you. But having This makes it even more important space to talk about whatever is on to put measures in place to look your mind can be really beneficial after your own mental health. to everyone.

22 A guide to mental health in the electronic music industry For freelancers 23 Take time off Learn to cope with rejection Build in breaks Build a network As a freelancer you might be No one likes being rejected but it’s If you don’t get paid holiday, add Connecting with other trusted tempted to work 24/7. This can something that many freelancers some breaks to your schedule. freelancers, either online or in lead to stress and burnout. Working have to deal with as part of their These could be a 10-minute rest person, can be a great way to in electronic music may mean working life. Try being kind to between calls, or a non-negotiable share your big wins and work that you don’t get weekends off. yourself when you’re rejected two-week holiday in summer. Don’t frustrations. The chances are But having scheduled non-work and allow yourself to feel sad or let your physical and mental health they’ll be going through some of days (from week-long holidays to angry for a while. Sharing your suffer at the hands of the business. the same stuff as you. brief downtime) will help you stay experience with other freelancers resilient and perform at your best. can help you feel better. Make Praise yourself Get exercise sure you’re clear why you’re not You might not get praise or If your job involves working at a Be social media aware being picked for the project or job feedback from a manager. So take computer, it can be tempting to Social media can be a drain on (even if it’s hard to hear). That time to praise yourself after a job sit down at it until your work is your time and your mood. You way you can make changes and went well. Alternatively, when you done. Try and get out for short can adopt unhealthy social media move forward so you’re more get good comments from a client, walks outside (or book in a gym or habits by comparing your life to likely to win the next work. keep them in a folder on your swim session if that’s more your other people’s. So, even if you use desktop you can look at if you thing). It can boost your mood and social media for your job, manage Spot your triggers need a boost. help you feel connected with the how you use it. Ideally have social Try to pinpoint exactly what outside world. media-free periods or only use it makes you feel depressed or Balance working in and out at scheduled times each day. Also anxious, or anything else. Then of home Learn to say no be aware that experts recommend work out strategies for each. Working from home can be great, It can be tempting to take on switching off your device an hour These strategies can be as easy but it can also feel lonely. If you more work than you can manage. before bed to get better sleep. as remembering to go for a walk can (and regulations allow) invest Over time this can lead to stress when you’re feeling stressed. in time at a shared workspace. Or and burnout. Try to protect your go to the library or a coffee shop. mental health by politely saying no to extra demands when you’ve got your plate full.

24 A guide to mental health in the electronic music industry For freelancers 25 Supporting other people Spotlight: coronavirus You might be worried about coronavirus and in your network how it could affect your life and your work. You might have had to spend a lot of time at home and Talking, whether it’s just over a cup of tea or in kept a safe distance from others outside. You might a more formal setting, can really help someone have found this difficult or stressful, so it is important experiencing a mental health problem. If someone that you ask for help if you need it. has decided to open up to you these are a few You should also take time to ask your colleagues things you can do to ensure they feel supported: and people you work with how they are coping too. Give people an opportunity to share if they’re struggling, and be honest with them about how you • Avoid interruptions – switch off • Show empathy and are feeling too. phones, ensure colleagues can’t understanding – focus on the walk in and interrupt person, not the problem If you are really feeling low or struggling with feelings of isolation, there are people who can help. • Ask simple, open, non- • Be prepared for some silences judgemental questions – avoid – be patient • Our information on coping with going into work during patronising responses coronavirus. • Avoid making assumptions or • Listen actively and carefully – being prescriptive – the best • Our tips for managing feelings about lockdown easing. speak calmly and maintain good thing to do is listen. • Our coronavirus useful contacts, listing Government and eye contact NHS guidance, helpful organisations and other ways to get support during coronavirus. • Our information on the coronavirus pandemic and your wellbeing.

26 A guide to mental health in the electronic music industry For freelancers 27 We’re Mind, the mental health charity. We want to support a million people each year to stay well and have good mental health at work.

Be part of our movement for change in workplace mental health. [email protected] mind.org.uk/work

t @MindCharity f @mindforbettermentalhealth in Follow us on LinkedIn

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