Do you deal with performance anxiety when dancing, then I’ve created this post all about the ten BEST tips for how to deal with dance performance anxiety.
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
Stage fright, pre-performance nerves, jitters, dance anxiety. Whatever you might call it, nearly every dancer has dealt with some form of dance performance anxiety. As a dancer myself, I know how challenging this can make performing to your fullest ability. That’s why I’ve come up with these ten amazing tips for how to conquer your dance performance anxiety.
In this post you are going to learn all about dance performance anxiety, how to manage performance anxiety, techniques for reducing dance performance anxiety, and more!
After reading this post you will know how to better manage and reduce any dance performance anxiety you may have for dance class, performances, auditions, and more.
This post is all about managing dance performance anxiety
Dance Performance Anxiety
Understanding Dance Performance Anxiety
Dance performance anxiety refers to the feelings of nervousness, stress, or fear that dancers may experience before, during, or after a dance performance. It is a common psychological and physiological response to the pressure and expectations associated with presenting one’s skills and artistry in front of an audience. This anxiety can affect dancers of all levels, from beginners to seasoned professionals, and may manifest in various ways.
Dance performance anxiety may manifest in ways such as fear of judgement, nervousness before going on stage, negative thought spirals, and sometimes even physical symptoms. Physical symptoms may include trouble breathing, fast heart rate, nausea, and physical tension.
Anxiety in dancers can impact their performance and overall well being in a variety of ways. Performance anxiety can decrease your performance abilities because you lack or doubt your confidence and abilities in successfully performing.
Performance anxiety can significantly hinder your abilities as a dancer and performer overall, which is why these expert tips for managing dance performance anxiety are designed to help you and your abiltities
Expert Tip 1: Mindful Breathing Techniques
We all know that breathing is incredibly important in dance. Well, breathing also plays a very important part in managing performance anxiety. As you breathe in and deliver oxygen to your blood cells, they release carbon dioxide as you exhale. When you don’t breathe properly and release that carbon dioxide you risk having a variety of anxiety related issues including panic attacks.
Breathing exercises and breathing in general helps put your body in a relaxed state and therefore your mind in a relaxed state.
There are a variety of breathing practices that you can use to combat anxiety. One of my favorites to use is called box breathing. Here is how it works:
- Exhale for four counts
- Hold for four counts
- Inhale for four counts
- Hold for four counts
- Repeat from the beginning
There are loads of other breathing exercises that you can use to help relieve anxiety.
Check out this article from Very Well Mind all about breathing to reduce anxiety to find more.
Expert Tip 2: Visualization and Positive Affirmations
Visualization is a powerful tool that you can use to ease your dance performance anxiety. How it works is that you visualize what you hope and want to happen. Ask yourself questions like, “how will it feel when I have a successful dance performance/audition?” and “What does it look like when I complete a successful performance?”
One visualization tool I like to use is visualizing myself doing the dance successfully. I ask myself what every step looks like, where am I supposed to be onstage, and what does every effort feel like.
As you visualize, you will also want to use positive affirmations to help yourself and your confidence. To do this you want to start by identifying where you need confidence. Then, you want to create positive, present tense statements.
Here are a few ideas to get you started:
“I am a confident, skilled dancer”
“I am worthy of success and recognition”
“I am capable of performing to my fullest ability”
Expert Tip 3: Pre-Performance Rituals
What will sometimes contribute to your dance performance anxiety is a lack of a stable routine before a performance. Sometimes we can’t avoid the craziness that happens before a performance, competition, or audition. However, it is possible for us to find sometime during our performance day that we can dedicate to creating a consistent routine to calm our nerves before a performance.
This might involve some planning ahead for those crazy performance or dance competition days but it is possible. What I like to do is time block. If I know I arrive at the theatre at this certain time and then have 1.5 hours before the show to get everything ready, I have to strategically plan for when to do everything I need to before the show in order to be ready. This also means adding in some time to center myself and relieve any anxiety I might have.
Pre-show rituals look different for everyone. I encourage you to find what gets you ready best but to also understand what doesn’t help you. If being in a crowded, crazy dressing room right before a show makes your anxiety worse, block out some time to get out of there.
Here are some examples of pre-performance routines and rituals to help with dance performance anxiety:
- Listening to hype music or a playlist before a performance
- Doing a specific warm up before a show that gets your body and mind ready
- Getting backstage early to center yourself
- Doing some yoga or meditation exercises from Youtube
- Practicing grounding exercises
- Writing some reflections in a journal
- Having a conversation about something light-hearted with a friend
- Scrolling through cute cat photos on Pinterest (my personal favorite)
- Looking at goofy memes
- Going out onstage before the house opens (if its allowed)
Expert Tip 4: Goal Setting and Focus
This next tip is all about setting goals for yourself that you can work towards in order to push and challenge yourself.
Start by setting small goals for yourself. These could include using more breath control while dancing, trying new facial expressions, asking a new question in class, or regularly taking feedback. As you achieve these smaller goals you will start to feel a sense of accomplishment and this will boost your confidence as a performer.
In addition to setting goals, you will want to try and keep consistent focus as a dancer and while you perform. Continue to practice your breathing and pre-performance routine while reminding yourself of your goals. Practice visualization techniques as well to help you maintain your focus while performing and preparing to perform.
Check out our post with 100 Goal Ideas for Dancers to Set in 2024
Expert Tip 5: Physical Warm-ups and Exercises
As dancers, we know how important it can be to warm up our bodies before a dance performance. But did you know that doing a physical warm up can also help reduce your performance anxiety? Dance warm ups and physical warm ups can help release muscle tension, regulate your stress hormones, increase your blood flow, and do so much more to help regulate and counteract anxiety.
Here are some recommended exercises to help reduce anxiety and get you warmed up before a dance performance:
- Deep breathing
- Neck rolls
- Shoulder rolls
- Arm swings
- Torso twists
- Leg swings
- Ankle circles
- Toe taps
- Calf stretches
- Child’s pose
Expert Tip 6: Building a Support System
Many of us dancers know that dance is a lot like a team sport. You can’t do anything alone and it is important to seek the support of your fellow dancers. Even if you are performing in a solo role, you still should have lots of dancers around you to help encourage and support you.
I find it really helpful to talk through anxieties with your fellow dancers and confide in each other. Ask each other questions and talk about how you feel. Cheer and encourage each other because odds are you aren’t the only dancer that has some performance anxiety.
Expert Tip 7: Professional Guidance and Coaching
If you ever want a little extra and even professional help you can get in contact with a dance or performance coach. Coaches like these will help you with professional guidance and help you handle your dance goals and performance issues.
Here are the links to a few dance and performance coaches out there that can help you:
Kristen Kemp– She also has a YouTube channel “The Confident Dancer” which I can not recommend more for any dancer struggling with confidence and in need of a little extra guidance.
Alexandra Herzog– This dancer mindset coach works with dancers and competitive dancers you can learn more about her on the linked website
Ashley Mowery– Ashley Mowery is another dance and performance mindset coach that has helped lots of dancers overcome performance anxiety.
In addition to coaches, consulting with a mental health professional, therapist, or psychologist can also be incredibly helpful in combatting your performance anxiety. Try researching providers in your area to find the right help that you need.
Expert Tip 8: Post-Performance Reflection
Reflecting post-performance is also incredibly important in your journey to becoming a more confident dancer. However you feel your performance went it is important to look at it with a positive, growth mindset. No matter how it went, try and look at it from every angle.
Here are a few reflection questions you can ask yourself after a performance:
- What am I proud of from my performance?
- What can I learn from?
- How did I feel when performing?
- What do I want to carry forward from this performance into future performances?
No matter how you choose to reflect on your performance you want to think about how you can learn and grow from your experience.
Journaling can also be an amazing way to reflect on your dance performance and keep track of your growth. Check out our post all about dancer journaling below!
Check it out: How Journaling Will Change Your Life as a Dancer
Expert Tip 9: Mind-Body Connection Practices
Mind-body connection practices involve techniques that enhance the awareness and synergy between the mind and the body. Common mind-body connection practices include yoga, mindfulness, and meditation.
Here are some ideas to practice mind-body connection:
- Practice yoga at a class nearby or try a Youtube video
- Try using a meditation app or guided meditations online
- Practice mindful movement and dance practices by improvising
- Go on a walk and explore nature
Expert Tip 10: Embracing Imperfection
For this last tip it is important to remind yourself that you in no way are supposed to be a perfect dancer. Making mistakes and learning from them should be an important part of the dance journey. If you were a perfect dancer you would not still be taking classes, auditioning, or competing to grow. Even professional dancers are still learning and growing from their mistakes. If fear of messing up is keeping you from performing, try and remind yourself that messing up and imperfections are a part of life and therefore a part of dance.
Sometimes when we fall in a balance during ballet class, that is when we learn how to hold ourselves up and stay balanced. As you reflect or get ready to perform remind yourself that you are an imperfect human and that messing up will help you grow into a stronger better dancer.
Before you go:
This post was all about the best dance performance anxiety management tips. We hope that you’ve found some inspiring and helpful tips to help you manage and deal with any performance anxiety you might have as a dancer.
Comment your dance experiences with anxiety and your best tips for managing dance performance anxiety!
If you want more amazing dance related content and helpful dance tips like this then be sure to subscribe below to The Charming Dancer!
This post was all about managing dance performance anxiety
