Feeling Crazy Stressed? Here Are 10 Ways to Find Your Chill
Along with the rewards of a dance career come numerous sources of stress, from the demands of a busy schedule to challenges in the studio.
"We want to be perfect," says Shuaib Elhassan, a dancer with Alonzo King LINES Ballet, "and we want to reach for the best we can do."
While occasional acute stress—like pre-audition anxiety—is a normal part of life, long-term problems like financial strain, an injury or an abusive work environment can contribute to chronic stress. "When demands exceed coping resources, stress results," says Dr. Jennifer Carter, a sports psychologist at the Ohio State University Wexner Medical Center.
Chronic stress can lead to health problems ranging from depression and heart conditions to prolonged injury recovery. So what are some ways for dancers to cope?
Try mindfulness and meditation
Use a guided meditation app, or take your own meditation breaks by focusing on your breathing, gently returning your attention to your breath when your thoughts wander.
"Mindfulness is nonjudgmental awareness of our thoughts and feelings—accepting all emotions, including anger, sadness and fear, as part of the human experience," Carter explains. "Dancers who practice mindfulness skills might notice a thought like 'I'll never get this role,' and gently escort their attention back to their breath without much reaction. This takes a lot of practice!"
Learn cognitive behavioral skills
Identify and challenge distorted and harmful thoughts when they arise. For example, Carter suggests you could gently counter a thought about not getting a role with " 'The role hasn't been cast yet. I've gotten some great roles in the past. I'll take a deep breath and do my best.' "
Make time to connect
Research shows that being proactive about reaching out for help and having a supportive community can make you more resilient. "You become a family in a company, and you learn how to help each other out," says Elhassan, who cites the sense of community at LINES as a key protective factor against stress. "We're all individuals, and we all have different ways of getting help," he points out, saying that for him, a conversation or hug from a friend can be exactly the boost he needs.
Do non-dance activities
Find a free class, play or concert in your community. Sampling something new—even if it's just a different genre of music or film—can refresh your week.
Journal; write stories, poetry or music; draw, paint or sculpt.
Take time for you
Treat yourself to a special morning or evening routine, like making a fun breakfast or listening to soothing music before going to bed early.
Reflect on your priorities
Is there anything you want to move around on your mental to-do list?
Practice saying "no"
Set healthy boundaries, whether that means declining a night out with friends to get some rest, or turning down an extra shift at work to spend time with a friend.
Remind yourself why you dance
"As dance transitions from being an activity of joy to becoming a professional path, it is easy to lose your intrinsic motivation," says Robin Kish, an associate professor of dance at Chapman University. Figure out what is motivating your drive to dance. Kish suggests channeling the memories of times you danced for the joy of movement, without worrying about being good enough or letting anyone down.
Reach out for help
If your stress feels overwhelming, or you'd like to learn to manage it more effectively, make an appointment with a therapist.
Alicia has died. I walked around my apartment feeling her spirit, but knowing something had changed utterly.
My father, the late conductor Benjamin Steinberg, was the first music director of the Ballet de Cuba, as it was called then. I grew up in Vedado on la Calle 1ra y doce in a building called Vista al Mar. My family lived there from 1959 to 1963. My days were filled with watching Alicia teach class, rehearse and dance. She was everything: hilarious, serious, dramatic, passionate and elegiac. You lost yourself and found yourself when you loved her.
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It's Nutcracker time again: the season of sweet delights and a sparkling good time—if we're able to ignore the sour taste left behind by the outdated racial stereotypes so often portrayed in the second act.
In 2017, as a result of a growing list of letters from audience members, to New York City Ballet's ballet master in chief Peter Martins reached out to us asking for assistance on how to modify the elements of Chinese caricature in George Balanchine's The Nutcracker. Following that conversation, we founded the Final Bow for Yellowface pledge that states, "I love ballet as an art form, and acknowledge that to achieve a diversity amongst our artists, audiences, donors, students, volunteers, and staff, I am committed to eliminating outdated and offensive stereotypes of Asians (Yellowface) on our stages."
An audience member once emailed Dallas choreographer Joshua L. Peugh, claiming his work was vulgar. It complained that he shouldn't be pushing his agenda. As the artistic director of Dark Circles Contemporary Dance, Peugh's recent choreography largely deals with LGBTQ issues.
"I got angry when I saw that email, wrote my angry response, deleted it, and then went back and explained to him that that's exactly why I should be making those works," says Peugh.
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