How to Stay Calm on Set: ADHD and Stress Management for Filmmakers
- Caitlin Reid
- Dec 19, 2024
- 3 min read
Film sets are exciting, creative spaces, but they can also be intense and overwhelming—a source of both exhilaration and stress. Managing stress on film sets is crucial for staying focused and performing your best. Whether you're a director, cinematographer, or part of the crew, the fast pace and high stakes can quickly escalate stress levels. For neurodivergent filmmakers, sensory overload, time pressure, and social dynamics can make staying calm even more challenging.
In this post, we’ll explore practical strategies, including breathing exercises and mental resets, to help you manage stress and stay grounded on set.
ADHD and Stress Management: Understanding Stress Triggers on Set
Before diving into solutions, it’s helpful to identify common stress triggers on set. These might include:
Tight schedules and last-minute changes.
Sensory overload from lights, sounds, and crowded spaces.
Conflict or miscommunication among the crew.
The pressure to perform or meet expectations.
By recognizing your specific triggers, you can better prepare to address them in the moment.
Awareness of your stress triggers is the first step to managing them effectively. Cultivate self-awareness so you can feel anxiety coming on before it gets out of control, and you have time to do something about it.
1. Breathing Exercises for Instant Calm
Why it helps: Deep, controlled breathing signals your nervous system to relax, reducing anxiety and helping you focus.
Exercises to Try:
Box Breathing
Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold your breath again for 4 counts. Repeat for 1-2 minutes.
5-5-5 Breathing
Inhale deeply for 5 counts.
Hold your breath for 5 counts.
Exhale slowly for 5 counts.This is great for quick resets between takes.
Grounding Breath Place one hand on your chest and the other on your stomach. Focus on taking deep breaths into your stomach (not just your chest) to anchor yourself.
2. Mental Resets for On-Set Clarity
Why it helps: Mental resets allow you to step back from the chaos and regain control over your emotions and thoughts.
Strategies to Try:
The 5-4-3-2-1 Technique: Use your senses to ground yourself in the present moment.
Name 5 things you can see.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.This technique is perfect for calming an overactive mind.
Mantra Repetition: Choose a calming phrase, like “I am focused and capable” or “This moment will pass.” Repeat it silently to yourself when stress builds.
Micro-Meditation: Find a quiet corner, close your eyes, and focus on your breath for 60 seconds. Even a brief pause can help you reset.
Taking a minute to reset your mind can save an hour of stress.
3. Create a Sensory Toolkit
Why it helps: Having go-to tools to manage sensory overload can make chaotic sets more manageable.
Ideas for Your Toolkit:
Noise-canceling headphones: Use them during breaks to block out overwhelming sounds.
Sunglasses or tinted glasses: Reduce strain from bright lights.
Fidget tools: Keep your hands busy to channel nervous energy.
Essential oils or calming scents: Lavender or peppermint can provide a quick sensory reset.
Clothing that helps you stay comfortable: Working in the winter? Invest in an electric vest/coat/socks. Working in the rain? Bring a poncho or umbrella, and have a spare set of dry clothes on hand in case you get soaked.
4. Communicate Your Needs
Why it helps: Clear communication can prevent misunderstandings and reduce stress.
Tips:
Be proactive: Let your team know if you need a short break or a quieter space to refocus.
Use nonverbal signals: If talking feels difficult, agree on hand signals to indicate when you’re feeling overwhelmed.
Ask for help: Delegating tasks can ease your workload and create a more collaborative atmosphere.
Advocating for your needs on set isn’t weakness—it’s strength supported by self-awareness.
5. Build Stress Recovery Into Your Day
Why it helps: Regular recovery moments keep stress from accumulating.
Tips:
Hydrate and snack: Keep water and healthy snacks nearby to maintain energy levels.
Stretch: A quick stretch can release physical tension and improve circulation.
Step outside: Fresh air and natural light can reset your mood and energy.
Additional Resources
Calm App: Guided meditations and breathing exercises.
Headspace: Mindfulness resources for stress and focus.
ADDitude Magazine: Tips for managing ADHD in high-stress environments.
How to ADHD YouTube Channel: Advice tailored for neurodivergent creators.
Final Thoughts
Staying calm on set doesn’t mean eliminating stress entirely—it’s about managing it in ways that work for you. With these tools and techniques, you can navigate the challenges of filmmaking while preserving your well-being.
What strategies help you stay grounded on set? Share your tips in the comments or join the conversation on our Film Focus community page.
Until next time, breathe deeply and keep creating!
Caitlin
Share below - what helps you find your center in a stressful situation?
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