Our Best Tips: Five Ways to Have a Stress-Free Performance Season

A dancer backstage at YAGP finals. Photo by Kyle Froman, via Dance Magazine

Spring performance season is an exciting time, but it's also a hectic one. Between performance prep, studying for school exams and gearing up for summer intensives, your stress levels may be higher than usual. Here are some of our best tips for taking care of yourself during this busy time.

  1. Watch out for hidden stress. Sometimes anxiety can creep up on you before you have a chance to figure out what's causing it. Be aware of these sneaky sources of stress so you can avoid them.

  1. Take a social media break—the right way. Research has found that using social networks actively, like posting a shot of you and your fellow dancers backstage, is more beneficial. Scrolling through your Instagram feed and looking at all the fun others seem to be having might leave you feeling lonely or envious.

  1. Write it out. If you're doubting yourself the night before a performance, try jotting a few thoughts in a journal. It's been found to increase self esteem—and could even help you perform better. (Still nervous the day of? Try this helpful self-talk trick to beat stage fright).

  1. Fuel up. When you're busy, it can be harder to keep up with your usual nutritious habits, but it's important to fuel your body with foods that will give you the energy you need (hint: find the right balance between protein and carbs).

  1. Find moments to unwind. Even if you only have a few minutes between activities, there are quick tricks you can use to relax, so you'll be ready to take on the rest of your day. It could be as simple as looking at photos of baby animals.

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Ballet Careers
Gray Davis with wife, ABT soloist Cassandra Trenary, after his graduation from the South Carolina Criminal Justice Academy. Courtesy Trenary.

When Gray Davis retired from American Ballet Theatre in July of 2018, he moved home to South Carolina, unsure of what would come next. Last month, just over a year later, Davis graduated from the South Carolina Criminal Justice Academy. Today, he's working as a deputy for the Abbeville County Sheriff's Office.

Though Davis danced in ABT's corps for 11 years and is married to soloist Cassandra Trenary, to many he's best known for saving the life of a man who was pushed onto the subway tracks in New York City in 2017. The heroic effort earned him the New York State Liberty Medal, the highest civilian honor bestowed by a member of the New York State Senate. We caught up with Davis to hear about how the split second decision he made in the subway affected the course of his life, what it's been like starting a second career and what he sees as the similarities between ballet and law enforcement.

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Courtesy BLOCH

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The team at BLOCH developed their line of Stretch Pointe shoes to address dancer's most common complaints about the fit and performance of their pointe shoes. "It's a scientific take on the pointe shoe," says Roe. Dancers are taking notice and Stretch Pointe shoes are now worn by stars like American Ballet Theatre principal Isabella Boylston, who stars in BLOCH's latest campaign for the shoes.

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Megan Amanda Ehrlich, Courtesy LEAP Program

Claire Sheridan wanted to change the status quo. Leading up to the 1990s, she recalls, "there was a 'shut up and dance' mind-set," and as the founder of the dance program at St. Mary's College of California and a longtime teacher in professional companies, she had seen too many dancers retire with no plan for a successful career transition. "At that time, if you thought about education and the future," she says, "you were not a committed dancer. I wanted to fight that."

With the support of St. Mary's, Sheridan developed the Liberal Education for Arts Professionals program, or LEAP, an innovative liberal-arts bachelor's degree program designed especially for professional dancers. She first presented her idea to executives at San Francisco Ballet. "Kudos to that company, because they said, 'This is great,'" she says. "Eleven of the first 18 dancers who started in August 1999 were from SFB."

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I'm a college freshman, and my dance program isn't challenging enough. We only have ballet three times a week and a few hours of modern, and my classmates aren't as dedicated as I am. There's a small dance company nearby, where I was hoping to take extra classes, but I don't have a car. I want to transfer, but I feel like I won't be in good enough shape for auditions. —Tara

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