Looking after yourself at the Fringe
One of the hardest things about being at festivals like the Fringe, whether you’re working or watching, is how much it can upturn your routine. In all the upheaval and stress, it’s easy to lose track of even the things you already know are important.
Listen to your body
Why it matters
Stress, fatigue, and sensory overload can make everything feel worse than it is. Your body often notices before your mind does.
What to watch for
- Feeling overwhelmed, tearful, angry or numb
- Dizziness, fatigue, irritability
- Struggling to think clearly
What to do
- Pause for a moment and breathe
- Check basic needs: food, water, sleep, rest
- Consider medication and breaks you might have missed
- Sit down and reset before reacting
Quick check-in
- When did I last eat or drink?
- Have I had a proper break today?
- Have I been pushing through exhaustion?
Sleep and rest
Why it matters
Lack of sleep makes everything feel harder. Emotions, decisions, and stress all get amplified.
What helps
- Aim for around 8 hours where possible
- Treat sleep like a scheduled event, not an afterthought
- Nap between shows or shifts if needed
- Protect rest time even if others are socialising
Reality check
Any sleep is better than none, consistency matters more than perfection.
Quick check-in
- How many hours did I sleep last night?
- Am I running on empty?
Stay hydrated
Why it matters
Dehydration affects concentration, mood, energy and can sneak up on you.
What helps
- Carry a water bottle
- Drink water regularly, not just when thirsty
- Balance alcohol and caffeine with water or juice
- Drink something when you pause between activities
Quick check-in
- When did I last drink water?
- Have I had anything non-caffeinated today?
Find a routine
Why it matters
Even a loose routine can reduce stress and help you feel more grounded.
What helps
- Build in sleep, food, rest, and movement daily
- Plan downtime as intentionally as shows
- Expect some unpredictability but keep anchors
Reality check
You won’t do everything, and you don’t need to.
Take time for yourself
Why it matters
Constant stimulation can drain you quickly. Time alone helps reset your system.
What helps
- Step away from crowds when needed
- Have a “no plans” period in your day
- Do something quiet: TV, reading, resting
- Give yourself permission to pause
Quick check-in
- Have I had any real downtime today?
Take a night off
Why it matters
You don’t have to be “on” all the time – even at a festival.
What helps
- Stay in and rest
- Watch something familiar
- Play games or chat with flatmates
- Do nothing structured
Reminder
Rest is not missing out, it’s part of being able to keep going.
Pace yourself
Why it matters
Burnout happens when pressure outweighs recovery time.
What helps
- Set realistic daily goals
- Leave space between events
- Don’t try to see or do everything
- Adjust plans if you’re exhausted
Reality check
You’re not meant to sprint through a month-long festival.
Final reminder
Doing less doesn’t mean doing it wrong, it means you’re staying able to enjoy it.