Holiday Season Self-Care Guide with Ashley Mowrey
Whether amid Nutcracker performances, Winter Showcases, finishing your shopping list, spending time with family, or traveling, the Holidays can be a wonderful yet chaotic time. However you’re spending this season, it’s essential to prioritize your mental and physical health.
Self-care has become quite a buzzword. You may be rolling your eyes and thinking I’m about to suggest bubble baths and face masks. If that’s what you’re into (I know I am sometimes), that’s great. But it’s important to remember that self-care is so much broader and deeper than the commercialized version we’re sold.
At its core, self-care is simply intentional acts to support your physical, emotional/mental, and social needs. There are differing opinions on the types and subgroups of self-care, so we’ll focus on these three areas. Let’s break it down and see what they could look like for you. You may notice overlap since some actions support multiple areas of health.
Physical Self-Care Tips:
Hydrate! I know, we’re starting with a pretty boring one. But hydration, especially during travel or peak performance times, is crucial. According to Registered Dietician Nutritionist Rachel Fine, dehydration can cause difficulty with concentration, impaired ability to focus, increased risk of overheating, muscle cramps, and early onset of muscle fatigue (Fine, 2024). Read more about the importance of hydration, including Rachel’s recommendations, in her blog article here.
Plan meals and snacks that give you energy AND that you enjoy. Check out these three articles by Rachel Fine about a dancer’s guide to Thanksgiving, meal planning for Nutcracker, and how nutrition can help you through cold and flu season.
Always warm up properly before dancing. Dancer, do you know the difference between dynamic and static stretching? If you’re only using static stretching, it could significantly impact your strength and flexibility. In this Apolla Blog, Strength Trainer for dancers Katie Groven explains the difference between these types of stretching. Check out this YouTube video for her 10-minute dynamic stretching warm-up that you can use before rehearsals and performances!
Prioritize rest and sleep. According to the American Academy of Pediatrics, youth athletes should aim for 1-2 days of rest per week and at least 2-3 months off from their sport per year (this time can be broken down into shorter breaks to equal it) (Brenner & Watson, 2019). Sleep is also an essential part of a dancer's life. Click here to learn about how sleep affects dancers and tips for a better night's sleep.
Listen to your body, and don’t push through pain! I know it can be scary to speak up when you’re in pain. But no rehearsal or performance is worth worsening an injury. Check out this Apolla Blog article on tips for injury prevention. And don’t forget to wear your Apolla Compression Socks, specifically designed to support dancers’ feet and lower legs.
Mental and Emotional Self-Care Tips:
Warm-up your mindset! Just like you warm-up your physical body, it’s just as important to warm-up your mind. Ever feel like you get to rehearsal and your mind is still stuck on the 100’s of things you need to do later? Or maybe you’re caught up in self-doubt and having a hard time shifting your mindset? That’s why I created this three-step mindset warm-up and cool-down. Set yourself up for success this holiday season and click here to download it!
Quiet comparison. Whether you’re stuck comparing your holiday presents, your role in the Nutcracker, or the height of your arabesque, comparison is stealing your joy and holding you back. Use my five-step process to shift your mindset out of comparison.
Shrink performance anxiety and stress with my 5 S’s. In this Apolla Blog post by Embody Dance Conference, learn five ways to reduce stress and calm your mind and body.
Support yourself with self-compassion. We can often be our own worst critic. Practice cultivating self-compassion by talking to yourself like you would talk to someone you love. For more tips, check out my previous Apolla Blog post on self-compassion.
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Ask for love and support when you need it. We’re not meant to navigate life alone. Lean on your community and remember you are not alone.
Social Self-Care Tips:
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Spend quality time with your community. During rehearsals, winter intensives, or family travel, be present and priortize connection through quality time.
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Laugh and have fun with others. The holiday season can come with a wide variety of emotions. Make sure you take time do something fun with those you love.
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Take a break and have alone time when you need it. Anyone else feel claustrophobic after nine hours of rehearsal, or three days with your family? Everyone requires a different amount of alone time. Be mindful of when you need space, and be respectful when others do too.
Practice boundaries. Boundaries are an essential part of relationships and self-care. Too loose of boundaries and you’ll feel walked all over. Too firm boundaries and you’ll miss out on connection. Check out my previous Apolla Blog and StEPS Episode about creating and maintaining boundaries.
Practice empathy. Yes, holidays can be full of joy. But they can also bring up tough feelings. We can support each other by practicing empathy. Read my previous Apolla Blog post to learn about the components of empathy and how you can practice.
Wishing you a safe and healthy holiday season, full of joy and love!
Ashley Mowrey is a former competitive dancer, dance educator, and competition company director. Now as a Mindset Coach, she helps dancers build confidence and mental strength. Ashley works with dancers through 1-1 virtual coaching as well as studio and team workshops. She holds a B.A. in Psychology from The University of Arkansas, is an Associate Certified Coach through the International Coaching Federation, a Whole Person Certified Coach and Trauma-Informed Certified Coach, a Certified Positive Psychology Coach, and a trained facilitator in Tara Mohr’s Playing Big Leadership Program. Ashley’s a specialist for Doctors for Dancers, and a blog contributor for Apolla Performance. You can also see her on tour with Embody Dance Conference, where she leads Mindset Skills Seminars for all ages, including parents and teachers.
References:
Fine, R. (2024, March 22). Hydration for dancers: Build your hydration plan. Dance Nutrition. https://dancenutrition.com/hydration-for-dancers/
Brenner, J. S., & Watson, D. (2019, May 20). Burnout in young athletes: How to keep the fun in sports. HealthyChildren.org. https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Too-Much-Too-Soon-Overtraining.aspx
