Burned Out, Buzzed, and Barely Hanging On? 6 Ways Music Industry Pros Can Recharge Without Quitting Their Career

If you work in the music industry—whether you’re a local crew, touring with a band, or holding it all together behind the scenes—you already know that burnout isn’t a slow build. It’s a sudden crash.

The author, Jessica Chranowski, backstage with a vitamin IV, reminding you that hydration and self care is punk rock.

One day, you’re hyped and rolling cables at lightning speed. Next, you’re lying in bed scrolling for two hours with zero motivation to even brush your teeth, let alone show up for another 14-hour day.

Sound familiar?

Here’s the deal: your nervous system is working overtime in a career that demands stamina, precision, creativity, and emotional regulation... all on minimal sleep and maximum stimulation. Burnout is not a character flaw. It’s a byproduct of trying to do too much with too little recovery.

The good news? You don’t have to blow up your life to feel better.
Here are 6 realistic, road-tested ways to restore energy without stepping away from the life you love.

1. Swap the Crash-and-Burn Routine for a Rhythm Reset

Let’s start with the obvious: your schedule is chaotic. No one’s expecting you to maintain a perfect sleep cycle on tour or during back-to-back shows. But your body still craves some form of rhythm.

Try anchoring your day with one consistent ritual, no matter where you are or what time it is. It could be:

• Drinking a full glass of water before caffeine

• Doing a 3-minute stretch in the morning

• Stepping outside for 5 minutes between soundcheck and doors

This signals safety to your nervous system, and safety equals more sustainable energy. No crystals required. (However, if you are into crystals… use amethyst to calm, rose quartz for peace, sunstone for vitality, or Lapis Lazuli for mental clarity. You do you, boo!)

2. Fuel Like You Respect Yourself (Even in Catering)

No shade to the grilled cheese station, but burnout loves to hitch a ride on blood sugar crashes and dehydration. You don’t need a full-on nutrition overhaul—just a few conscious upgrades.

Here’s what helps:

• Protein + fat + fiber = longer energy (snag those boiled eggs, nuts, or hummus if they show up in catering)

• Electrolytes (especially after sweating through load-in or a night under stage lights)

• Limit the sugar + caffeine spikes—you can still enjoy your coffee, just pair it with protein

Think of food not as a fix, but as fuel for your next cue, your next call, or your next creative burst. Give yourself a high five

3. Rest Like It’s a Form of Rebellion

In an industry that glorifies hustle, rest is resistance.

You might not have time for an actual nap, but that doesn’t mean you can’t rest your system:

• Take 5 slow breaths before you walk into the venue

• Close your eyes and breathe in the green room for 60 seconds

• Lie on your back and throw your legs up a wall in your hotel room (hello, lymphatic drainage)

These tiny resets reduce cortisol, regulate adrenaline, and help your body shift out of fight-or-flight.

Burnout isn’t fixed by sleep alone—it’s fixed by strategic recovery.

4. Protect Your Energy Like It’s Your Most Valuable Gear

If you’re giving all your energy to everyone else—from artists to assistants to audio techs—you will run out.

Start saying no to the things that drain you and yes to small boundaries that protect you.

Try this:

• Answer that text after taking 3 deep breaths

• Stop explaining your need for space—just claim it

• Take your break, even if it is for 3 minutes

People who are burned out don’t need a better calendar. They need permission to stop overgiving.

5. Find a Creative Outlet That Has Nothing to Do With Work

You’re constantly creating for others—building the show, executing the cues, holding space for everything to go right. So make space to create for yourself.

Write something messy. Draw something weird. Make a playlist that’s not for the stage but for your soul. Dance in your hotel room like nobody’s filming.

Reconnecting with joy, silliness, and non-productive creativity is how you remember you’re not just a worker—you’re an artist too. Even if you’ve never called yourself that. Get curious about your thoughts and feelings.

6. Stop Waiting Until You Break Down to Ask for Help

We all know someone who waited until their body gave out before they slowed down. Maybe it’s you. Maybe it was last week.

Listen—this industry isn’t designed to protect your health. But you can be.

Working with a stress management mentor gives you real tools to handle the chaos, recover from the grind, and build practices that actually support your life on and off the road.

You don’t need to walk away from your career to feel better—you just need a strategy that honors your nervous system and meets you where you’re at.

You Can’t Tour on Empty—Let’s Fix That

You don’t have to settle for burnout being “just part of the gig.” This is your career, your passion, your life. You deserve to feel good in it.

So here’s where to start:

1. Take the Stress Quiz — Figure out what kind of support your body actually needs right now.

2. Watch some free tools on YouTube or Insight Timer — Quick meditations, nervous system resets, and chill tracks that meet you where you are.

3. Book a free discovery call — Mentorship isn’t just about getting through the hard days. It’s about building a system that works long-term. Let’s find out what that looks like for you. Give yourself space when you need it

You’re not lazy. You’re not broken.
You’re in a demanding industry that requires next-level support.
Let’s build that support—together.