Dancing Beyond the Nerves: Tackling Anxiety and Building Confidence
Hey dancers! We all know the thrill of stepping onto the stage, but what about the butterflies, the doubts, and that nagging voice in your head? If you've ever felt like performance anxiety is holding you back, you're not alone. In a recent episode of our "Beyond the Steps" series, we chatted with mental skills educator Lauren Richie about conquering those mental blocks and building unbreakable confidence. Let's dive into some key takeaways!
Common Mental Blocks: You're Not the Only One
Lauren shared that many dancers face similar challenges. These include:
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Motivation struggles: Feeling uninspired or lacking "grit."
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Nerves and anxiety: The classic pre-performance jitters.
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"Compare and despair": The urge to constantly compare yourself to others, especially with social media's influence.
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Parental support: Parents wanting to help but unsure how to navigate the emotional rollercoaster.
It's important to remember that these feelings are common and valid. You're not alone in experiencing them.
Conquer or Manage? That's the Question!
Is it realistic to completely eliminate limiting beliefs? Lauren suggests that trying to "conquer" performance anxiety might actually lengthen the suffering. Instead, it's more helpful to equip yourself with tools to manage it. Stress and nerves are a natural part of being human, especially when doing something you care deeply about. It's about reframing your relationship with those feelings.
Healthy Nerves vs. Debilitating Anxiety: Knowing the Difference
So, how do you tell the difference between normal pre-performance jitters and something more?
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Healthy nerves: These are normal! They can give you an extra boost of energy and focus. Think of those butterflies as a sign that something big (or something you care about) is about to happen.
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Debilitating anxiety: This is when anxiety takes over your whole system. It infiltrates every part of your day, making it hard to focus or function. It's when the "volume" is turned up way too loud.
If your anxiety is hijacking your entire experience, it's important to seek extra support from trusted adults or professionals.
Perfectionism: The Enemy of Progress
Many dancers strive for perfection, but is it a healthy goal? Lauren points out that perfectionism is often rooted in fear. The antidote? Self-compassion. This doesn't mean letting yourself off the hook, but rather speaking to yourself with kindness and support. Instead of harsh self-criticism, try supportive self-talk. For example, instead of "I'm failing," try "I can keep trying" or "I'm willing to try another way."
Practical Mental Skills Training: Your Toolkit for Success
Here are some practical techniques to manage performance anxiety:
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Breathing exercises: Simple breathing techniques, like the 7-Eleven breath, can bring you back to the present moment.
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Music: Create playlists that boost your mood and energy.
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Vision and goals: Get clear on what you want to achieve and how you want to feel during your performance. Focus on progress goals that are within your control.
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Self-compassion: Practice speaking to yourself with kindness and support.
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Present moment awareness: Focus on what's happening right now, not on fears or worries about the future.
Cultivating a Healthy Competitive Spirit
The dance world is competitive, but it doesn't have to undermine your self-worth. Here's how to cultivate a healthy competitive spirit:
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Remember it's art: Dance is an art form, and you're choosing to compete in it as a sport. Focus on your artistry and expression.
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Focus on progress: Compare yourself to yourself, not others. Celebrate your growth and improvements.
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Accept subjectivity: Recognize that judging is subjective. Don't let it define your worth.
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Be gracious: Whether you win or lose, practice good sportsmanship.
One Piece of Advice for Young Dancers
Lauren's advice? Befriend your anxiety. Acknowledge that it's there to help you, not hurt you. It's trying to keep you prepared. Instead of fighting it, try having a conversation with it. Thank it for its intention, but let it know that you're in the driver's seat.
Homework from Lauren!
Create an "anxiety character." This could be like the character "Anxiety" from "Inside Out 2" or your own creation. In a calm moment, have a conversation with your character. Ask it what it wants you to know. This exercise can help you understand and befriend your anxiety.
Remember, your mental health is just as important as your physical skills. By learning to manage anxiety and cultivate a positive mindset, you can dance beyond the nerves and truly shine!
Watch the Full Beyond the StEPS Episode Below!
For those new to Beyond the Steps, this is a weekly video series available on YouTube and Facebook every Friday. Each episode features a special guest, and we dive deep into one important question related to health and wellness for performance athletes. These conversations are thought-provoking, backed by evidence-based research, and meant to inspire growth—because when you know better, you do better! We’re kicking off Season 5, but you can catch up on Seasons 1-4 on YouTube and Facebook at Apolla Performance and TP Dance Creations. Don’t forget to like, share, and subscribe!
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