5 Strategies for Stress Relief: The Importance of Self-Care

By: Kyle Cannon

All dancers and athletes understand the importance of self-care—you push your body to its limits, making it vital to build recovery time into your schedule. However, prioritizing wellness is easier said than done, especially when you’re already stressed. 

Start practicing regular stress relief techniques now to help you avoid reaching unmanageable stress levels. Doing so will prepare you to continue your self-care routine without missing a beat when challenges arise.

Whether you’re a dance student facing the stresses of competition or a professional looking to start your own business, these strategies will help you build more self-care into your daily routine and ultimately reduce stress.

1. Develop a journaling practice.

In the busy life of a dancer, it’s essential to set aside a little bit of time every day to be still and focus on yourself. Daily journaling is a great way to do this, as writing out your feelings provides an outlet for stress, high emotions, and other lingering thoughts about your day-to-day life. Whether you’re worried about a dance routine or struggling with body image, your journal lets you freely and openly express your emotions without judgment.

To start a journaling practice, all you need is a notebook and pen or a journaling app on your phone (you can even start in your Notes app!). Then, use these tips to help you stick with your new habit:

• Choose a time of day that works for you. Some people find it comforting to start their day with journaling, while others like to recap the day right before bed. Find a time that fits your schedule, and stick to it as consistently as possible.

• Set journaling reminders. Leave a sticky note on your bedside table or set daily reminders on your phone. If you miss a day or a week, don’t worry! Just return to your journal whenever you can.

• Write as much or as little as you like. Don’t push yourself to write a full page—just flow with whatever’s on your mind.

• Browse prompts if needed. If you struggle to get started or can’t think of anything to write, search for journaling prompts online. You might find questions like “What was the hardest part of today?” or “What’s a challenge you’re proud of yourself for overcoming?”

For more structure and less of a time commitment, consider gratitude journaling. Writing down a few things you’re grateful for daily will help you cultivate more positive feelings about your daily life.

2. Book regular massages.

Stress isn’t just mental—it also manifests itself in your body, leading to tenseness, muscle strain, and other physical sensations. To relieve the physical symptoms of stress, many people turn to massage therapy. 

Regular massages help you relax your body and mind while giving you something to look forward to during the most stressful parts of your week. For instance, you might schedule 30-minute massages every Friday after dance class or book a monthly 90-minute deep tissue massage.

Scheduling a massage isn’t just about giving yourself a treat, though. The right massage therapist can even help you manage ongoing injuries and pain. In fact, certain massage therapists offer sports massage therapy, helping athletes and dancers perform better and prevent injuries. Additionally, according to MassageBook, professional massage therapists take detailed notes about your unique situation to develop long-term treatment plans. They’ll note your pain points, past injuries, and goals for massage therapy so they can provide the most relief possible.

What stops many dancers from seeking out massage therapy is the cost. However, under certain circumstances, you may be able to get your massage bills covered by insurance. Check with your provider to see if you qualify for these services at a reduced price.

3. Practice breathing techniques.

Recent studies have shown that breathwork is associated with lower stress levels, especially when it’s slow-paced. Breathing deeply calms your nervous system, making it easier to work through stressful situations. The more you practice breathwork techniques, the easier it is to control your breathing when you encounter stressors.

A few common breathing techniques to try include:

• Box breath: Often used for stress relief and improving focus, box breath involves breathing in for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding again for another four counts before repeating.

• Ocean (Ujjayi) breath: This technique encourages you to breathe long, deep, connected inhales and exhales. By constricting the back of your throat and breathing through your nose, you make an audible sound that reminds you of rising and falling ocean waves.

• Alternate nostril breathing: As the name implies, this type of breathwork involves breathing through one nostril at a time. Use your thumb and pinky finger to close your right nostril while you breathe in through the left, then switch and breathe out through the right.

Some of these techniques may come easier to you than others, so work with whichever type of breathwork works best for you. 

If you’re a teacher or studio owner interested in adding breathwork to your classes, DanceStudio-Pro recommends tailoring your offerings to your audience’s specific needs. For instance, a children’s dance teacher should choose an easy breathing technique they can add to the beginning or end of each class. Or, you might offer a breathwork-only class for individuals interested in developing their practice.

4. Don’t neglect your sleep.

Maintaining work-life balance is essential to relieving stress, and getting enough sleep is a huge part of that balance. While you may be tempted to stay up later or get up earlier to fit in extra practice sessions, reducing your sleep can increase stress, negatively impacting your dancing and mental health.

In fact, psychiatrists say that poor or insufficient sleep can lead to:

• Increased negative emotional responses to stressors

• Decreased positive emotions

• Increased risk for mental health disorders

• More difficulty coping with even minor stressors

On top of these effects on your mental health, lack of sleep impacts your physical health and increases your risk of injury. Physical health issues can then worsen your mental health (and vice versa), leading to a potentially dangerous cycle.

Prioritize getting enough sleep, even in your busiest seasons. Try to stick to a regular sleep schedule and develop a nighttime routine conducive to relaxation. For instance, you might dim the lights, journal for 10 minutes, and do a short meditation before bed.

5. Ask for support when you need it.

Your dance studio or practice should be a supportive space that encourages you to care for yourself even as you push yourself to improve. Don’t be afraid to bring concerns to your dance teacher, coach, employer, or manager and ask for help when needed. Whether something’s happening in your personal life or you’re just struggling with a challenging dance, talking it out and seeking supportive solutions can help reduce stress.

If you’re a studio owner, remind your employees and dancers that you’re always available to support them. Encourage self-care by checking in with employees regularly or starting a month-long self-care challenge. You might even create an employee appreciation program that rewards team members with stress-relieving gifts like free massages or additional mental health days.

By incorporating these strategies into your routine now, you’ll get plenty of practice and set yourself up for future success when it comes to stress relief. Remember that self-care is all about helping you, so pinpoint what techniques work best for you and adapt them to fit your unique needs.

* Kyle Cannon

Kyle is the product evangelist at MassageBook. He's spent the past 8+ years developing a deep understanding of the joys and struggles massage therapists face daily, and he's committed to helping them simplify and grow their practices every step of the way.