How to cope with dance competition stress

At the end or beginning of every year, dance organizations like USA Dance, Inc. start opening calls for applications for their dance competitions. The end of January marks the beginning of the dance competition season. Almost every dancer wants to prove their mettle in these contests of agility, grace, and choreography. But not every dancer will be able to take the demands and the stress of this season. If you're one of these dancers, here are some tips for you. Mark Hochberg NYU

First, you'll have to create a visualization ritual that you can keep coming back to. Remember that one time you pulled off a routine perfectly? Think about how great your body felt, how your movements aligned in perfect synchronicity with your crew, how you all looked good. Take a snapshot of it, get your body to remember every sensation in its muscle fibers. Mark Hochberg NYU

Once you have a bead of this piece of visualization, you'll have to practice some self-compassion. Think positively and believe things will turn out alright. Everyone is as stressed and nervous as you are, so you will have to be kind to yourself and you will have to be kind to them. Find your own inner island and come back to your visualization. If you make mistakes while performing, the world is not over, you're still on the stage dancing so pick yourself up and move on.

When you're nervous, find a way to laugh and smile so you can burst this anxiety bubble expanding in front of you. Smile your way out of it and fish out your favorite funny puppy or cat videos. We have to learn how to be less self-conscious, so that dancing on the stage becomes less about us and more about the dance. Letting the dance take over your body will help you win those competitions.

These tips, together with the right preparation like eating well and sleeping well before a dance competition, will help you come out onto the limelight in top form. Mark Hochberg NYU