Conquering Stage Fright
If you find yourself feeling nervous and on edge before a performance or audition, you’re not alone! In fact, dancers of all experience levels and backgrounds can relate to the dreadful feeling of stage fright.
While these pre-performance jitters are common, it’s important to understand and control your nerves so that they don’t negatively impact your performance - or even worse, your mental health.
Keep reading for a few tips that should help you keep your nerves in check.
Eat Well & Hydrate
The most important factor in your overall health and well-being is maintaining a well-balanced diet and staying hydrated. In the days leading up to a performance or audition, it can be very easy to get distracted with all of the practicing and preparation. Make sure you’re taking time to properly fuel yourself so that you have the energy and nutrients to put on a great show.
You can do this by keeping your dance bag well-stocked with healthy foods and investing in a refillable water bottle you can keep on hand at all times. On the day of the performance, remember that too much caffeine and sugar could overly stimulate your system, which will amplify those jitters you’re trying to shake. If you’re craving a sweet, refreshing beverage, try drinking some naturally flavored sparkling water. The carbonation will also help to soothe pre-performance butterflies!
Breathe
When your nerves are going haywire, the best thing you can do in that moment is practice controlled breathing. Slowly inhale through your nose for 3 seconds, then hold your breath for 3 seconds. Lastly, exhale from your mouth until your lungs are completely empty.
Repeat this routine a few times in a row to help ease your heart rate, get your blood flowing, and relax before performing. You can also try stretching, jumping up and down, or shaking out your muscles to help distribute all of that nervous energy.
Turn Up the Music
What songs get you pumped? Gather all of your favorite Beyonce, Cardi B, and Ariana Grande songs and create a playlist that will boost your confidence when you listen to it. On the day of the performance, put on your headphones and get in the zone!
Dancing to this music as you get ready will also help get your blood pumping and your muscles nice and warm.
Practice
This one may be a no-brainer, but there’s a trick to it. Practice makes perfect, right? Well, what happens when you practice too much? Now that performance day is here, don’t spend too much time overthinking and over-practicing your moves.
It’s okay to occasionally run through your tough spots to help you feel more prepared, but don’t practice so much that you injure yourself or end up messing up from thinking too hard about it! Trust your muscle memory, and you’ll be fine.
Think Happy Thoughts
The power of manifestation is real! Instead of thinking negative, fearful thoughts, focus your energy on visualizing your success. Negative thoughts can sound like “What if I fall? What if I forget a part? What if I’m not good enough for this?” The more you let these thoughts consume your mind, the more likely they will come true.
When you start to have fearful thoughts, close your eyes, and imagine the audience enjoying the show and applauding your performance. When you start thinking negatively about yourself, respond to each negative thought with a positive one. Positive self-talk can sound like “I can do this. I’m an amazing dancer. This is right where I’m meant to be.” Pair these thoughts with slow, deep breaths and you’ll gradually feel yourself calming down.
Act the Part
Have you ever heard the phrase, “Fake it til you make it”? While this isn’t always a realistic mindset to practice, there is some truth to its effects. While you may not feel confident, carrying yourself in a confident manner will still help you feel a little less nervous.
This is especially helpful to try during auditions. Just like smiling boosts serotonin to help you feel and look happier, standing in a tall, confident posture and making eye contact with the casting directors you meet can help you feel more sure of yourself and will help you exude confidence to those around you.
Make Friends
Take the time to connect with some other dancers backstage. Having a good time with your peers will help take your mind off of your stage fright. Open up to some other dancers about how you feel, and you may find that they share the same nervousness as you.
Building those connections with other dancers will not only give you the opportunity to uplift and encourage each other, but you might also make some amazing friends along the way!
Be Yourself
Let go of the idea of perfection and focus on being yourself. This tip holds especially true for auditions, as most of the time, casting directors want to pick the best dancer for the part, through and through. Don’t fight so hard to fill a mold that isn’t true to you or doesn’t resonate with you as a dancer.
Instead, come prepared to put your best foot forward and show off your personality. Taking the pressure off of yourself to be perfect can also help you unload a lot of your pre-performance worries.
Have you ever suffered from stage fright? How did you overcome it? Share your experiences in the comment section below!