Part of the allure of the dance world is the picture that’s created of the beauty and effortlessness. That’s the work, isn’t it? To make this exceptionally challenging thing look easy and effortless.

I’ll always remember when I was 17, attending the American Ballet Theatre Summer Intensive in NYC when a teacher said to us, “I’m sure you know by now, girls…everything is not beautiful at the ballet.”

That comment came after she was being particularly harsh during a variations class. And she was right. I wasn’t dancing professionally yet. Not even close, but I had a lot of teachers who were very rough to work with. I had already experienced the meanness that can exist in the dance world, particularly ballet.

I felt real stress in many instances of dancing and after 10 years of working with dancers, I know I’m not alone in this. 

When You Begin Dancing at a High Level

Even before you’re in the professional world, many dancers experience stress in dance. Teachers are trying to get a lot out of you. They want you to work hard and to reach your highest potential. 

Many dancers are naturally people pleasers. It’s perhaps part of the draw for some. When you’re dancing well and progressing, most training environments provide lots of validation. The people pleasers feel like they’re doing something right. Making the teacher happy is gratifying. 

People pleasers also tend to embody personality traits of perfectionism, conflict avoidance, agreeableness, anxiety, low self-esteem, helpfulness, or friendliness. Many people-pleasing dancers display these traits.

Trainee Programs Can Be Burnout Machines

More than anything else, right here, I want to validate you. If you’ve been in a trainee program (or 2nd company) that left you feeling overworked and underappreciated, you are not alone. You’re also not the unreasonable one. 

There are programs out there that expect trainee and 2nd company dancers to be at the studio during the day while the main company is there. Then, those dancers have to return in the evening for academy classes and rehearsals. This leads to 12-hour days with no time to work outside of the ballet. 

Even the programs that require attendance during the day until about 5 p.m. make it challenging for dancers to find ways to work outside of dancing. Sometimes additional hours or classes are optional but the people-pleasing tendency leads dancers to say yes to things even when their body or mental well-being requires rest. 

Dancer wellness is rarely prioritized, even in settings that claim to value that. Beyond finding ways to cope with your own stresses, choosing a program that actually affords you some flexibility is essential for survival in the early years of the career. 

In a Professional Setting

After spending time in a trainee program or 2nd company, many dancers assume that the promotion to the main company and finally getting paid will provide validation. While it may offer some, there’s still a state of expectation to “prove yourself.” This means the stress really doesn’t stop here. 

You bring the stress of your earlier years with you, and it manifests in new ways through additional challenges. Once established in the company, if you haven’t found support or ways to cope with your general stress or anxiety, it’s not going to just go away. 

There are so many instances where pro dancers are 2nd or 3rd cast or understudying various roles. Each day there tends to be surprises about who might go in for the role. Even for the most even-keeled and prepared, that’s really hard. 

After learning choreography on the side of the room, without being able to do it full out, you get thrown in without warning. If you’ve spent plenty of time rehearsing on your own you may feel ready, but most dancers are perfectionists. This means going in without feeling totally ready can have a detrimental effect on your overall well-being.

The Impact of the Pressure

All this pressure builds up and can impact dancers in every area of life. You look for things you can control. You find ways to be perfect in your food or perfect in the appearance of your body.

Sometimes, the focus on these other things actually takes you away from clearly seeing the opportunities to improve and uplift your dancing. 

If the pressure continues, studies suggest a strong link between perfectionism and burnout. This applies both to the high standards you have for yourself and the high standards and expectations of others. To avoid burnout, learning to cope with the stress is key. 

Learning to Cope with the Stress of Dancing at a High Level

It’s essential to learn how to cope in healthy ways. For many dancers this isn’t prioritized, and the stress can be the thing that leads to the end of their dancing joy. Losing the joy is often a factor in prematurely ending a dance journey. I see so many amazing dancers leave the dance world before they’ve had the opportunity to reach their full potential. Here are some things that will help you sustain your dancing joy and reach your goals.

1. Prioritize your well-being.

Put your health above all else as your #1 priority. This includes mental, physical, and emotional health. I can tell you honestly this would have been a tough concept for me to grasp as a young dancer. Mostly because I really believed having an “ideal” body and being an amazing dancer were the most important things. Definitely more important than my health and well-being.

The sooner a young dancer can embody this concept, the better they’ll be at working through the stress of pursuing dance professionally. 

2. Manage your perfectionism.

Adopting a growth mindset can help you challenge your perfectionist tendencies. It strengthens your ability to see the value in the work that you’re putting in. It also gives you the opportunity to see what you’re doing well along the way without fixating on the final outcome or performance. 

3. Get support from someone who understands the specific stress dancers face.

Dancers would benefit from a team of support people, but I acknowledge that’s not possible for everyone. The coaching I offer is holistic, and having danced professionally, I truly understand the unique pressures dancers face. If the general stress of dance is getting you down, now might be your time for a different, more balanced approach. It’s not about lowering your standards, it’s about supporting yourself to truly be and dance your best. 

Shifting Out of Stress Is a Practice

None of this comes easily. Changing your mind and shifting into a mindset that truly supports your success and allows you to effectively cope with stress takes time.

To become intrinsically motivated, dancers often benefit from returning to the reason they started dancing in the first place. It was for the joy of it. Whereas, if you’re motivated by the hope of landing the job, it’s very easy to find yourself in extrinsic motivation. That’s where all of your satisfaction is derived from an outcome. Thus, exacerbating your stress.

Find your motivation that’s about you, lean into the gratitude you have for the opportunities to dance, and commit to finding the support that will truly help you achieve your dreams and goals. Ready to explore support from a former pro dancer turned health, nutrition, and lifestyle coach who truly understands what you’re going through? Schedule your free coaching consultation here.