Considering mindset for dancers is essential. Your challenges in dance start and end with your thoughts. The way you mentally approach your dancing is arguably more than half the battle.
When I’m working with dancers in the early years of their careers, their mindset can make or break their potential to succeed. If you get the promotion from trainee to 2nd company or main company and your first thought is “I don’t deserve this,” o, “They’ve made a mistake,” then you need to put some strategic focus on your mental approach to dancing.
Let’s talk about mindset.
It’s one of the most important things dancers should work on and something most struggle with in one way or another. During the hard times, you can come back to these strategies to support a resilient mindset:
1. Remember how far you’ve come.
There was likely a time when you were pretty terrible at ballet. You were 8 or 9 and you thought you were great, but you had a long way to go. Appreciate all the time, hard work, and dedication you have put into this art form over the years.
Do some writing and recall all your training, time, dedication, and supportive experiences over the years. Remember the people who supported you and the times you overcame setbacks and challenges.
2. Replace negative thoughts with neutral thoughts and then positive ones.
If you’re constructively criticizing yourself, that’s OK. We are all working to improve our technique and dancing abilities. However, if you have negative thoughts like “my thighs are huge” (been there, thought that), replace the sentiment with “my legs are strong and allow me to dance.”
Before you can get to positive, find neutral statements that you believe that can be a bridge to a truly grateful and supportive place. If you’re struggling to even move through negative thoughts, try thought labelling. This is a mindfulness practice where you simply label unhelpful thoughts as unhelpful. This practice can allow you to move on rather than fixate.
3. Find gratitude.
When you’re struggling in class, rehearsals, or life in general, remembering all that you have can make a huge difference in mindset. Each day write down 2-3 things you’re grateful for. If you’re struggling with your body or abilities or casting, find something to be grateful for in each area instead (e.g., I am thankful for every opportunity I have to be on stage).
Finding gratitude consistently is truly a practice. The more you do it, the easier it gets and the more it can transform your thinking. As dancers, we have a lot to be grateful for when we consider all that our bodies allow us to do each day. If you’re stuck in a negative body image loop, gratitude can help shift your perspective.
4. Set goals.
Setting goals can shift your focus away from gloomy thoughts that may be coming up. When you set a goal, it can help you get excited about what’s to come. It’s important to break each goal down into its smallest components. Then, as you go through the goal-achieving process, you’re able to celebrate each small victory.
While goals can be future oriented, the action you take to achieve them will help you find motivation and connection to the present even if the day-to-day of your dance experience isn’t feeling amazing.
5. Identify the stories or comments that have led you to a difficult or doubtful place.
The things that happen to us and the stories we create around small incidents can define our lives. The first thing you want to do to change a deeply ingrained story is to identify it. Once you’ve identified these stories or comments, take them apart.
Ask yourself: What exactly happened and what emotion or layers did I add to it?
Here’s an example…a teacher tells you you need to work on your port de bras. Rather than simply saying to yourself, “OK, I need to work on port de bras; how can I do that?” you create a story that your arms are terrible, you’re uncoordinated, and they’re not toned enough either. As humans, we love to add meaning to everything that’s said to us and everything we experience.
Go back to the facts: your teacher said you need to work on port de bras.
Find ways to make that simple feedback constructive and create an action plan to improve your port de bras. Release the story and emotions you’ve added, and just let it be constructive.
Shifting your mindset is a long process.
Find your positives and work on your confidence. A confident dancer is spectacular to watch — and you can get there. Cultivating an optimistic mindset and self-love will allow you to approach your dancing with a growth mindset.
If you’ve been stuck in a negative thought loop for a while or you’re just struggling to find a confident approach, Balanced Life-Wellness Coaching could be the answer. Book your free coaching consultation here! This 6-month coaching journey can support you to shift your approach to life and dancing so you can prioritize a supportive mindset for the long haul. Career progress and consistency in your dancing is possible. Coaching can help you get there.
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