7 Ways To Cope With Performance Anxiety
You're standing backstage, and your mind won't stop racing.
What if, after weeks of rehearsal, you suddenly forget the choreography? What if that terrible critic gives you yet another embarrassing review? Did you remember to sew your pointe shoes correctly? Why won't your partner stop cracking his darn hip joint? Why can't you stop freaking out?
Audiences might assume that by the time a dancer is professional, they're used to the pressure of performing. But according to Dance/USA's Taskforce on Dancer Health, most dancers have experienced at least one incident of performance anxiety a.k.a. stage fright.
More serious than minor backstage butterflies, performance anxiety can include symptoms like:
- catastrophic and negative thinking
- fear of forgetting
- fear of disapproval
- emotional volatility
- feeling out of control
Why does this happen? The Dance/USA task force reports that anxiety disorders are likely a combination of biological factors like brain chemistry and genetics, as well as psychological factors like the ways we learn to think about situations, our fears and the amount of control we feel we have.
Fortunately, there are several strategies dancers can use to cope.
Don't Fight It
Embrace your pre-performance nerves. Photo by Jim Lafferty
Telling yourself, "Calm down" can be counterproductive. In Peak Performance: Elevate Your Game, Avoid Burnout and Thrive With the New Science of Success, authors Brad Stulberg and Steve Magness explain that when you try to suppress your nerves, you're telling yourself that something is wrong. Research in the Journal of Experimental Psychology found that the most successful elite athletes embrace their anxiety: They see it as excitement, and channeling that energy into their performance.
Find a Second Love
Outside interests and hobbies can give you perspective. Photo by Fritz Bielmeier/Unsplash
Dance can feel all-consuming. But developing hobbies and friends outside of your job can help release tension by reminding you that there's more to life than this one show. According to the Dance/USA task force, dancers who have positive support systems experience less performance anxiety.
Practice Deep Breathing—Before You Get Backstage
Rehearse a deep breathing technique regularly. Photo by Natalia Figueredo/Unsplash
One of the biggest mistakes performers make is forgetting to rehearse their relaxation techniques, writes Athletes and the Arts. Practice releasing tension through your favorite deep breathing pattern before you get backstage. Long, deep breaths can calm your sympathetic nervous system—but a familiar technique will be far more effective than one you've never done before.
Think about something other than the performance itself. Photo by Rachel Papo for Pointe.
Ever realized that once you step onstage, your nerves typically fade away within a minute or so? Psychology Today points out that we get most anxious in the moments leading up to the performance—it's called anticipatory anxiety. You can minimize this by 1. Reminding yourself that the feeling will fade once you're out there and 2. Changing your focus: Start planning what you're going to eat after the show, or chat with a friend about the latest episode of "Westworld."
Control What You Can
Following the same backstage routine can calm your mind with the comfort of predictability. Photo by Jayme Thornton for Pointe.
Anxiety often comes from feeling like you don't have enough control. Prepare for your performance in every way possible. Give yourself enough rehearsal. Assemble everything you'll need for the show—from your favorite sports drink to extra bobby pins—ahead of time. Develop a go-to warmup routine that gets you in the zone.
Skip The Pre-Show Latte
Caffeine can make it worse. Photo by Thomas Vimare/Unsplash
Anxiety symptoms can be exacerbated by caffeine, so experiment with limiting your coffee intake on performance days. Alcohol and drug use—obviously never a good idea before performing—can also induce anxiety.
Don't Rule Out Medication If You Need It
Medication can help. Photo by Unsplash.
If pre-performance anxiety is getting in the way of your career, speak to a health professional. They can prescribe medication that targets the neurochemicals that get altered in anxious states. However, the Dance/USA task force warns that beta-blockers (which are commonly prescribed for anxiety) may not be recommended for dancers since they can interfere with muscle tension.
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With a contemporary air that exalts—rather than obscures—flamenco tradition, and a technique and stamina that boggle the mind, Eduardo Guerrero's professional trajectory has done nothing but skyrocket since being named one of Dance Magazine's "25 to Watch" earlier this year. His 2017 solo Guerrero has toured widely, and he has created premieres for the Jerez Festival (Faro) and the 2018 Seville Flamenco Biennial (Sombra Efímera). In the midst of his seemingly unstoppable ascension, he's created Gaditanía, his first work utilizing a corps de ballet. Guerrero is currently touring the U.S. with this homage to Cadiz, the city of his birth.
At our cover shoot for the November issue, Bobbi Jene Smith curated one of the best lineups of YouTube music videos that I've heard in a long time. From Bob Dylan to Tom Waits, they felt like such perfect choices for her earthy, visceral movement and soulful approach to dance.
Dance technology has come a long way from ballet variations painstakingly learned by watching fuzzy VHS tapes. Over the last few years, a dizzying number of online training programs have cropped up, offering the chance to take class in contemporary, jazz, ballet, tap, hip hop and even ballroom from the comfort of your own living room or studio.
Usually, it takes new recruits a few seasons to make their mark at the Paul Taylor Dance Company. But Taylor wasted no time in honing in on the talents of Alex Clayton. Only a few months after Clayton joined in June 2017, Taylor created an exciting solo for him in his new Concertiana, filled with explosive leaps and quick footwork. Clayton was also featured in new works by Doug Varone and Bryan Arias. At 5' 6" he may be compact, but onstage he fills the space with a thrilling sense of attack.
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Scottish Ballet is turning 50 next year, but they'll be the one giving out the gifts.
In 2019, the company will make five wishes from fans come true, as a way of thanking them for their loyalty and support over the years. "It can be anything from the dancers performing at a birthday party or on the banks of Loch Ness, or even the chance to get on stage and be part of a Scottish Ballet show," according to the company.
Recently, English National Ballet first artist Precious Adams announced that she will no longer be wearing pink tights. With the support of her artistic director Tamara Rojo, she will instead wear chocolate brown tights (and shoes) that match her flesh tone.
It may seem like a simple change, but this could be a watershed moment—one where the aesthetics of ballet begin to expand to include the presence of people of color.
Flamenco dancer and choreographer Rocío Molina created her first full-length production, Entre paredes ("Between Walls"), at the age of 22. At 26, the prodigy received Spain's National Dance Prize, the most coveted dance award in Spain. Now 34, her rupture with tradition makes her no stranger to controversy. But it, and her fiercely personal and contemporary style, means that each new project is a fascinating voyage.
Molina is the subject of French filmmaker Emilio Belmonte's first feature length documentary, IMPULSO. The film, which makes its U.S. theatrical premiere at New York City's Film Forum on October 17, follows Molina for two years as she tours Europe presenting a series of improvised works. These improvisations ultimately inspired the creation of one of Molina's masterworks, Caída de Cielo ("Fallen from Heaven"), which premiered in 2016.
In a move that was both surprising and seemingly inevitable, New York City Ballet closed its fall season by promoting seven dancers. Joseph Gordon, who was promoted to soloist in February 2017, is now a principal dancer. Daniel Applebaum, Harrison Coll, Claire Kretzschmar, Aaron Sanz, Sebastian Villarini-Velez and Peter Walker have been promoted to soloist.
Newly promoted soloist Peter Walker has been showing his abilities as a leading man in ballets like Jerome Robbins' West Side Story Suite. Photo by Paul Kolnik, Courtesy NYCB
The announcement was made on Saturday by Jonathan Stafford, the head of NYCB's interim leadership team. These seven promotions mark the first since longtime ballet master in chief Peter Martins retired in the midst of harassment allegations at the beginning of this year. While Stafford and fellow interim leaders Rebecca Krohn, Craig Hall and Justin Peck have made some bold choices in terms of programming—such as commissioning Kyle Abraham and Emma Portner to create new works for the 2018–19 season—their primary focus has appeared to be keeping the company running on an even keel while the search for a new artistic leader is ongoing. Some of us theorized that we would not be seeing any promotions until a new artistic director was in place.
Ryan Steele has a simple rule for demanding days on Broadway: "I listen to my body," he says. "I have whatever I'm craving: If I need more protein, I go straight for that. If I'm tired, I know I need carbs."
This wasn't always Steele's approach. Growing up, shuttling between the studio and school meant relying on McDonald's and Burger King.
For over a decade, husband-and-wife team Pascal Rioult and Joyce Herring, artistic and associate artistic directors of RIOULT Dance NY, dreamed of building a space for their company and fellow artists in the community, and a school for future dancers. This month, their 11,000-square-foot dream opens its doors in the Kaufman Arts District in Astoria, Queens, a New York City neighborhood across the East River from Manhattan.
In the final years of her decade-long career with the Lewitzky Dance Company, University of Arizona Associate Professor Amy Ernst began to develop an interest in dance injury prevention. She remembers feeling an urge to widen her understanding of dance and the body. Soon after retirement from the Company, she was hired by the Kerlan-Jobe Orthopaedic Clinic in Inglewood, California as a physical therapy assistant, where she worked for the next three and a half years. This work eventually led her to pursue an M.F.A. in dance at the University of Washington-Seattle. She remembers growing into the role of a professor during her time pursuing her degree. That incubation phase was critical. Ernst joined the faculty at the University of Arizona in 1995, and now as director of the M.F.A. program, mentors the new generation of dance faculty, company directors and innovators.
With cooler weather finally here, it's time to talk warm-ups. And while your dancewear drawer is probably overflowing with oversized sweaters, leggings and enough leg warmers to outfit the whole class, warm-up boots are often forgotten. To keep your feet and ankles cozy in between rehearsals, we rounded up dance warm-up boots that suit every style.
Bloch Inc. Printed Warm-up Bootie
via Bloch Inc.
Created by Irina Dvorovenko and Max Beloserkovsky, this collection comes in a variety of tie dye, floral and even butterfly prints.
Earlier this week, a friend of a friend reached out to me seeking recommendations for a dancer/choreographer to hire. She wanted someone who could perform a solo and talk about their process for an arts-appreciation club. After a few emails back and forth, as I was trying to find out exactly what kind of choreographer she was looking for, it eventually emerged that she was not looking to pay this person.
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Why do people think this is an okay thing to ask for?
New York City Ballet fired principal dancers Amar Ramasar and Zachary Catazaro on Saturday. Both had initially been suspended until 2019 for engaging in "inappropriate communications," while principal Chase Finlay, who was the instigator of those communications, resigned. (Although, in a statement on Saturday, NYCB made it clear they had decided to terminate Finlay prior to his resignation.)
The New York Times reports that NYCB says the change from suspension to termination resulted from hearing the concerns of dancers, staff members and others in the NYCB community. Yet it's hard to ignore the fact that a lawsuit against NYCB had been filed in the meantime. A statement from NYCB executive director Katherine Brown and interim artistic team leader Jonathan Stafford stated:
"We have no higher obligation than to ensure that our dancers and staff have a workplace where they feel respected and valued, and we are committed to providing that environment for all employees of New York City Ballet."
Since the news was announced, both Catazaro and Ramasar have spoken out publicly about being fired.
The entrancing power of Instagram can't be denied. I've lost hours of my life scrolling the platform looking at other people documenting theirs. What starts as a "quick" fill-the-moment check-in can easily lead to a good 10-15 minute session, especially if I enter the nebulous realm of "suggested videos."
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A few weeks back, I had a starkly different experience—one that has caused me to think deeply about how consent should play into audience-performer relationships.
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When the Bible spoke of the "ingathering of the exiles," it didn't have dance in mind. Yet, this month, more than 100 dancers, choreographers and scholars from around the world will gather at Arizona State University to celebrate the impact of Jews and the Jewish experience on dance. From hora to hip hop, social justice to somatics, ballet to Gaga, the three-day event (Oct. 13–15) is "deliberately inclusive," says conference organizer and ASU professor Naomi Jackson.
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Dance audiences might be most familiar with this side of Smith: the heart—and the guts—that she brings to her dancing. But in the four years since she returned to the U.S. from Tel Aviv, where she spent a decade performing with the Batsheva Dance Company, she has achieved a balancing act of creative roles: dancer, choreographer, teacher and budding actor.
The scene she's rehearsing is one of 10 she choreographed for Aviva, an independent feature film directed by Boaz Yakin, best known for his 2000 blockbuster Remember the Titans. She also plays a main character in the movement-driven story, as part of a cast of more than 30 dancers that she helped to select—including 20 of her students from Philadelphia's University of the Arts.
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Cameron McKinney working with students at The Ailey School through the New Directions Choreography Lab. Photo by Nicole Tintle, Courtesy AAADT
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2018 has seen an endless parade of celebrations in anticipation of Jerome Robbins' centennial—and now the day has finally arrived. In honor of what would have been his 100th birthday, we dove into our photo archives and selected a few favorite shots of the choreographer whose career defined (and redefined) American dance.