Mental Health in Dance

By Austin Sexton

A singer, dancer and actress, Austin has been honing her triple-threat ability since childhood. She grew up among the Lake Washington studios of Spectrum Dance Theater, the company her mother, Jenny Hillock, co-founded. And, with two parents as dancers, Austin developed a passion for the performing arts at a young age. After training at Spectrum for many years, as well as Seattle Children's Theater, Austin studied at Dance Fremont! during her teen years.
Throughout her stage career, she has performed leading roles in "The Wiz," (Glinda),"Cabaret," (Sally Bowles) and "Anything Goes" (Reno Sweeney) with Summit Youth Theater Company. As a concert performer, she has danced the works of Eva Stone, Kabby Mitchell III, Jenny Hillock, Jason Olhberg and Dance Fremont! co-founders Mary Reardon and Vivian Little and many more.
After graduating from high school, the mezzo soprano went on to pursue her degree in music, where she studied music theory, piano, choir and vocal performance, During her college years, she pursued an opera workshop, performing scenes from "Falstaff" and Gloria Swisher's one-act opera, "Poker Alice."

As a co-founder of Relay Dance Collective, a formerly well known dance company in Seattle, she was inspired by the vision that allowed her mother, and other great dance artists such as Dale Merrell, to create a company based on inclusiveness and recognition that talent comes in many colors, shapes, forms, and sometimes, from unexpected sources.
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Today, Austin remains active in music and dance, and enjoys teaching at Momentum Dance Academy, where she is the Rehearsal Director for their Performance Division. She has choreographed and set works for The Nutcracker, Sleeping Beauty, Alice In Wonderland, Cinderella and Swan Lake. At Momentum, she promotes inclusivity, body positivity, and mental health awareness in addition to the high quality training she gives dancers. She remains a positive impact on the youth of her community by creating a healthy safe environment for students to thrive in.

Medical Disclosure: Dancewear Center does not claim to have any medical expertise on any circumstances or diseases discussed. This is Austin’s personal experience and opinions. If you need help see the resources listed at the bottom of this post. If you or someone you know needs immediate medical attention, call 911.

Mental health in dance is a phrase I never heard growing up. I grew up in a time where there was a huge stigma on mental health. If you needed counseling or help, there was “something wrong with you”. So, every time I was struggling, I pushed it down. I could build a mountain with all the struggle stones I’ve shoved deep down inside.

Growing up as a larger bodied dancer came with so many extra hurdles and it deeply affected my mental health. I have been ignored, looked at with dissatisfaction, and even been refused training because of the way my body was just naturally built. In addition to that, my mother, who is built in a petite and thin frame, was one of my teachers and I compared myself to her every day. (Despite this, she was so incredibly supportive of my training).

I was struggling with body dysmorphia, depression, and anxiety and despite all the dance training, I was never taught how to ask for help. So instead, I built stones and pushed them down. I suffered. I self harmed, I developed an eating disorder, I was resentful and destructive. I needed help, but I didn’t know how to ask how.

Now, as a dance educator, I have made it a mission of mine to teach dancers how important it is to know how to ask for help. I think mental health awareness should be part of dancers training. The dance world puts so much pressure on dancers to be technically perfect, thin, and fit, but it can take a toll on our mental health. Long term, it can cause dancers to either be destructive or burn out and quit.

One of the ways I try to train mental health awareness and body positivity In my classes is by discussing strength and anatomy: but never size or weight. I advocate for all my dancers--no matter their shape--to have equal access to roles and opportunities. If I see one of my students struggling, I immediately reach out to them. Because I was experiencing my own series of mental health crises during my youth, I now recognize the signs. I talk to their families and help them access the tools and resources to get help. 

Most importantly, I make my students feel seen. I wish that just one of my teachers would have taken the time to make me feel seen. How much that would have changed my life. I make sure that in every class, every student gets not only a correction, but also praise for something they’re doing well. Building their self confidence in each class motivates them from within to feel that they are safe to make mistakes with me. I preach to them that they are never wrong for making a mistake, because that is where they can learn and grow.

About once a month, I take 5 minutes at the beginning of class (no matter the genre) as a mental health check in/affirmation and goal setting time. We close our eyes and breathe together, and set goals to achieve in the month. We identify where we’re struggling and what we think we can do to improve together. We acknowledge where we’re thriving and honor that together. If I had had a teacher doing this with me as a young dancer, I absolutely believe I would have not resorted to destructive behavior to feel seen. It would have completely changed my life. 

Lastly, I take accountability if I have unintentionally hurt their feelings. I show them that I am not perfect and that even adults can make mistakes. I never had an adult apologize to me in my youth for hurting me. If I ever expressed that I was hurt, it was always spun around to what I did to make them do or say whatever it was that hurt me. In taking responsibility for my actions, even if I know that I wasn’t intentionally trying to hurt them, I teach them that their feelings are valid, that they are visible to me and that they are safe. 

Now, instead of struggle stones, I am working on building stones of strength and compassion, in hopes of building a generation of healthy, strong and happy dancers. Will there always be struggle stones? Yes, but I’m hoping that there will be enough supportive ones to hold up the struggle ones when they need it.

RESOURCES

Students, please talk to your parents or an adult you trust if you need help. They can connect you with a doctor. If you need immediate help, here are some resources:

The Importance of Recognizing Burnout in Dance

By Emma Spencer

Emma Spencer trains and teaches at Academy of Dance in Port Orchard, Washington, and has been dancing for 12 years. She studies multiple styles such as ballet, contemporary/lyrical, jazz, and musical theatre, as well as gets involved in her competition team and Pre-Professional curriculum.

Emma teaches primarily between the ages of 5 and 10, and is very involved with her competition team, Synergy Dance Company, competing at local competitions and performing at local venues such as nursing homes and festivals. Emma has also been featured in her studio’s rendition of “The Nutcracker” as many lead roles such as, but not limited to: the Sugar Plum Fairy, Clara, and the Snow Queen.

When not dancing, Emma enjoys playing video games, digital art, advocating for epilepsy and mental health, collecting rocks, drinking coffee, and photography. Emma is honored to have been accepted as a Dancewear Center Ambassador and is excited to share her passions with the dance community.

Medical Disclosure: Dancewear Center does not claim to have any medical expertise on any circumstances or diseases discussed. This is Emma’s personal experience and opinions. If you need help see the resources listed at the bottom of this post. If you or someone you know needs immediate medical attention, call 911.

It’s that time of the year when many studios are starting or well into their preparations for competition and performance season. Especially with the major setbacks the pandemic has put us in when it comes to being on stage, it makes it all the more exciting to be back on stage and dancing again. However, with the pandemic comes another crisis many dancers have overlooked. Teenagers have been the most affected by the pandemic in terms of mental health, stress, and burnout. Between this last year and our current year, we have witnessed and participated in a plethora of historical events that took away opportunities that we took for granted, such as school, prom, hanging out with our friends, and those of us who are dancers: performing in person in front of a large audience. With the pandemic starting to (hopefully) fade out and scientists grasp more of an understanding of COVID-19, I’m not sure we’re ready for our next world-wide crisis: mental health and burnout.

Being a dancer, you see a lot of stigma against mental health and burnout in general within the community. As someone who deals with mental health related issues myself and spreads information about it more than I regularly complete my homework assignments, it’s disappointing to see that the dance community hasn’t quite caught up with the rest of the world in that regard. You see comments like “you just aren’t trying hard enough” or “you probably shouldn’t be dancing if you aren’t taking this seriously.” It’s comments like these that invalidate the struggles of dancers and make them feel unheard. Because the truth of the matter is that dancers are pushing themselves so far that they're getting burnt out and fatigued, and the pandemic and daily struggles of life are doing nothing to help them either. 

What is Burnout and What Causes It?

Burnout is, simply put, your mind and body telling you to take a break (bet you haven’t heard that from your parents 100 times). It’s the consequence of doing too much and is often seen in dancers who’s schedules don’t give them an adequate amount of time to rest and recover after training, although dancers aren’t normally in control of their own schedules. Burnout can also be caused by poor nutrition and physical and emotional stress. Dancers affected by burnout are also more susceptible to injuries.

Burnout Warning Signs

    Just like physical illnesses, your body begins to show signs that you need to slow down and that what you’re doing is too much before you experience burnout. Those precursor burnout signs should be a signal for you to take a break and recalibrate your mind and body. Those signs include but aren’t limited to:

• Poor concentration

• Fatigue

• Loss of appetite

• Decrease in enthusiasm or desire to dance

• Increase in irritability, anxiety, and depression-like symptoms

• Inability to “bounce back” completely after intense training

Prevention

    The biggest thing you can do to prevent burnout is to educate yourself as to what burnout is. It’s important for teachers, students, and parents to recognize the risks and warning signs of burnout to stop it ahead of time. Burnout isn’t completely avoidable due to its complexity, and the signs and effects of burnout are going to be different for every dancer. However, there are steps you can take to prevent the worst of it.

Adequate Rest

    After a long day at dance, it’s important that you give your mind and body the time it needs to relax. Whether that’s active stretching, yoga, or even taking a nap. Resting is important so you feel energized for your next day of classes. Making sure you get a good night’s sleep is also important. You want to wake up well rested and ready for the day.

Eat Well

Note: In this section I briefly talk about eating disorders. It isn’t in depth, but if the topic makes you uncomfortable, please read at your own comfort. I’ll also be leaving resources at the end.

    It’s no secret that dancers struggle when it comes to eating well, or at all at times. Eating disorders are common within the dance community unfortunately. As I stated earlier, poor nutrition is a major cause of burnout, so it is all the more important to eat well before and after your classes. I’m not necessarily saying to make yourself a large meal, just a fueling snack before and after classes at least. Your body needs that fuel to create the energy you need to dance all day. If you aren’t eating, your body doesn’t get the fuel it needs to give you energy, and you’ll be left tired and nauseous all day. Give yourself permission to eat.

Know Your Limits

Don’t push yourself harder than is necessary. Set realistic goals for yourself. Being a perfectionist myself, I understand the struggles of feeling that I’m not doing good enough and need to keep pushing myself towards unrealistic goals to the point of causing unnecessary stress.

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Find Other Hobbies

Find things to do at home that aren’t related to dance. Being dedicated to dance is great and highly encouraged, but if that’s all you’re doing at home, that’s going to speed up the process of burnout. Take up some different activities such as painting, or music. Not only will it give your brain a break from thinking about dance, but picking up multiple hobbies makes you a more well-rounded person. Finding other things to do doesn’t make you any less interested or dedicated to dance. Make sure there is a life outside of the studio.

Acknowledge Your Students’ Struggles

    This section pertains more towards teachers and parents. Give your dancers a chance to recover. Don’t make them push through it, that will only worsen burnout and will take longer to recover. Be there for your students, listen to their concerns, and help them through their struggles. They look up to you as a mentor.

Stigma

    The dance world is definitely growing in terms of inclusivity, progressivism, and removing stigmas and stereotypes, but there is still work to be done, especially in the mental health department. “Stigma is a powerful social force that has the potential to prevent treatment seeking and exacerbate the stigmatized challenges” according to a study on burnout written by the World Health Organization that you can read here. 

    Within that same study, the participants, all of which were either undergraduate students or workers, were asked to rate the degree of which most people would agree with statements stigmatizing burnout. The leading statements were the ones that describe people with burnout as lazy, weak, and undeserving of achievement and praise. It was interesting to see the parallels between the stigmas for the dance world and the work/school environments. 

Conclusion

    Dance is a sport where you’re constantly on your toes (pun somewhat intended) and you’re constantly grinding to the next goal. It takes a lot of mental and physical energy to be a dancer, and it’s important to take care of yourselves if you’re going to participate in such a demanding art. You’re not lazy or weak for taking a break. You recognized your burnout and decided to do something about it, which is one of the strongest things you can do.

    Parents and teachers, please check in with your dancers. Allow them to take breaks when needed. Offer them love and support and listen to them when they are struggling. Your dancers rely on you the most, so it’s up to you to give them the support they need.

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Resources

• WHO Burnout Study

• How Much is Too Much: Dancers and The Risks of Burnout

• How Dancers Avoid Burnout

• Burnout Symptoms and Treatment

• National Eating Disorders Helpline

The Power of Movement in Healing Trauma

Isabel Reck

has been dancing for 5 years; the majority of her training being at Cornerstone Studio. She has trained in ballet, contemporary, lyrical, jazz, hip-hop, tap, break dancing, and aerial silks, although contemporary has always been her go-to. Her favorite thing about being a Dancewear Center Ambassador is being able to explore a side of being a dancer she never thought she would be a part of.

By Isabel Reck

Medical Disclosure: Dancewear Center does not claim to have any medical expertise on any circumstances or illnesses discussed. This writing speaks to Isabel’s personal experience and opinions. If you or someone you know needs help please refer to the resources listed at the bottom of this post. If you or someone you know needs immediate medical attention, call 911.

Trigger Warning: Trauma, Sexual Assault, Rape, Suicide, Depression, and Anxiety.

Many of us have been through trauma. I have read so many inspiring articles from amazing women saying “#metoo,”  “TimesUp,” or “I am not a victim, I am a survivor.” They all have something to say, some good to come from this betrayal of humanity. It is gruesomely common and, at times, the trauma sustained can feel irreparable and impossibly taxing. I would know. At 17, I became a victim of statutory rape.

The Rape, Abuse, & Incest National Network (RAINN) states that 1 in 6 women have been raped--and that’s just the bare minimum; because how can we get accurate statistics when this is an issue that goes mostly unreported? This heinous crime has seeped into every industry, every neighborhood, every community. 

Only five months later, I feel more like a victim than a survivor. No matter how hard I try--and I have been trying really hard--I haven’t been able to find that empowering spin other people have about being sexually assaulted and raped. I am someone who has always been a hard-core optimist. Maybe that's why my inability to find the silver lining is so crushing? I feel this drive to share my story in the hopes it will empower others—but what do I have to say that those before me haven’t already said? Some close to me are scared of me sharing this story because they worry about the consequences; but my gut tells me it’s something I need to do - and I’m done not listening to my gut.

Over my life, and especially recently, I have experienced some considerable lows. I have been in therapy since I was 12, when I landed myself in the ER for suicidal ideations. Since the night I was raped I have developed PTSD (Post Traumatic Stress Disorder) in addition to my pre-existing anxiety and depression. As my lovely therapist can tell you, I have talked a lot. I have talked about my feelings, dredged up my past, and attempted to heal my soul for 5 years in talk therapy. Despite this, there has always been a need for more than words to heal. 

As a part of my recovery process, I continuously turned to dance improvisation, which has always been movement I find incredibly healing. Many times, my body has felt weak, dirty, used, and not my own. The only thing I have found to mend this damage is the power of proving these feelings wrong. Feeling the strength and control I have over my frame during times when I feel that this body is not my own. When I am able to hold myself in a mind-space of healing and patience, dance is able to release and teach myself what an infinite amount of words simply cannot.

I won't sit here and lie, saying that even on my worst days, dance is my cure-all. That said, I truly believe that my body is, and always has been, trying to look out for me. Dance taught me this, and it is knowledge I wish I could pass along to everyone hurting. Every time I dance, I feel like I am taking back one more piece of myself that I lost that summer night.

In my mission to help others through their own trauma, I am hosting a series of online (for now) movement workshops facilitated by Heather Smith of ObnoxiouslyFit. These workshops are for anybody who has experienced trauma, but will be specifically tailored towards those recovering from rape and/or sexual assault. All are welcome: our first few workshops will be “pay-what-you-can,” and no formal dance training is required. Click here for more information and to register!

In closing, I leave you with this:

Lift up your foot and look at the calloused sole. Think of the thousands of steps, both pedestrian and in dance, your feet have taken with you. Now hold your thighs. Remember every time they have helped you rise up off the floor again. Feel your heart, still beating even when you thought you were going to collapse, puke, and die.

I challenge you to do one simple thing. Next time you dance, be it in a crowded master class or alone in your bedroom, dance for you. Find that gut feeling within you, and go where it leads you. Witness the power of your biology. Know it's ok to feel sad, and anxious, and angry, and grief: but never forget the beauty of you.

RESOURCES

If you or someone you know is struggling with a sexual assault: (RAINN) Call 800.656.HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area.

If you have suicidal thoughts, click HERE. 

Call 1-800-273-TALK in the US, or visit suicide.org to find a helpline in your country.

Text “HOME” to 741741 Crisis Text Line serves anyone, in any type of crisis, providing access to free, 24/7 support via a medium people already use and trust.

If you are a parent who is wanting to help their children with COVID-19 related depression and anxiety, read this.

Click HERE for Mental health resources for Washington State. 

READ: The Body Keeps the Score by Bessel van der Kolk, M.D.

Click HERE for resources from the American Psychological Association (APA) on trauma in children and youth.

Heather’s Top 5 Exercises for Dancers!

I get these questions often –

“What should I do if I want a higher extension? What exercises will help me reduce my chance for injury? How can I gain more control over the flexibility I’ve worked so hard for?”

 

Well my dearest dancer friends – here they are.

My top 5 most prescribed exercises for dancers!

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*Click the video links for each exercise for a demonstration!

Wall Hinge and Press:

Stand next to a wall with a band around your thighs. Begin with your feet hip width apart and in parallel. Hinge your hips back and come into a shallow squat. Lift your inside leg and press the side of your shin into the wall while keeping your pelvis level. Hold for 30 seconds on each side. Repeat 2 more times.

 This move is perfect for dancers wanting to train proper hip, knee ankle alignment and strengthen their standing leg…. which is all of us. A stronger standing leg equals a higher working leg, ability to pump out more pirouettes, and less chance of injury when landing from jumps.

Eccentric Sliding Splits:

Begin by kneeling on one knee and extending the other leg in front of you. Using socks or sliders, glide the front leg away from you towards your splits and then back again. Move slowly and with control while making sure your body stays upright. Repeat 5-10 on each side.

 I like this move for all dancers as a replacement of the passive static splits. When we sit in a stretch there is no muscle activity needed. While in the eccentric sliding splits you’ll quickly come to realize what your muscles have control over. This makes a huge difference in your passive vs. active range of motion. A great example of this is how your battement height relates to your developpe height and how your splits transfer into your leap.

Tri Plane Lunges with Passe Balance:

Front lunge balance, back lunge balance. Repeat 3 times. Side lunge balance, curtsy balance. Repeat 3 times. Lunge to front corner, lunge to back corner. Repeat 3 times.

 Dancers need to be able to keep their equilibrium while moving in all directions. This lunge series trains strong legs while practicing the skill of finding balance when entering from multiple angles.

Tabletop Press into Ipsilateral Dead Bug:

Lie on your back and come into tabletop. Start by keeping your low back actively touching the ground (as you advance you will be training this move in a neutral spine). Press the heels of your hands into your knees and tighten the core by actively pressing your knees back into your hands. Release your right hand and reach it over head while extending the right leg in opposition. Alternate Sides for 10 repetitions.

 When I was training at the University of Illinois our motto was “find your core and go from there.” In essence they were drilling into us - all movement is in response to how strong or weak your core is. So train a strong center and see your balance, control, and power expand and grow!

Pushups: I start all clients on their knees. Align the wrists under the shoulders, tighten the core and find the neck in a neutral position. Shoulder blades are sliding down into your back pockets as you bend your elbows at a 45 degree angle away from your body. Only go as low as you can while continuing to maintain control over the entire shoulder girdle and core. Perform 10 repetitions, rest and repeat 2 more times.

 We’re seeing it everywhere. Ballerinas aren’t just ballerinas anymore. They’re doing contemporary and modern as well--to name a few! We need to be able to not only support ourselves safely during floor work, but also be able to be a safe and confident partner during lifts to our fellow dancers.

Dealing With Injuries: How to Make the Most of Recovery Time and Come Back Stronger

by

Cynthia

Randriamanohisoa

Many dancers face injuries at some point in their training or careers, and they are never easy to deal with.

Although an injury can be frustrating in the moment, it can be helpful to use the downtime to reflect as a dancer, and learn a few things along the way.

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Staying motivated

When an injury occurs, it can be dreadful to think about what will happen next and what the impact on your training or career will be. However, if you’re really committed to dancing, you can get back to your previous level, even if you have to stop dancing for several months.

In my first few years of training in ballet, I dislocated my kneecap, which put me out of dancing for three months. During the first few weeks after the injury, I was wondering if I would continue to do ballet. It was a pretty serious injury and I would not be able to dance for a while, so I thought maybe it’d be easiest for me just to give up.

One thing that helped me was the support from my physicians. Instead of telling me to stay away from dancing, they told me the goal for me was not just to heal, but also to get back to my previous level of dancing. They said I would need to do more conditioning, to prevent the injury from happening again, but they were really supportive in helping me get back to dancing like before.

This helped me stay motivated through the healing process and trust that I would be able to dance as much as I used to. In fact, I strengthened other areas in my body while going through physical therapy and when I came back to ballet classes, some exercises felt easier than before the injury!

Staying productive while recovering

When you’re used to taking a lot of dance classes every week and you suddenly have to take a long break, you may not know what to do with all the extra time. You can use the time to focus on non-dance-related things, like trying a new hobby, but you can also do quite a few things that will help with your dancing, even while being injured.

For instance, you may be able to do more conditioning for the areas of your body that are not injured, and build strength in those areas. Or you could use this time to watch dance videos, read articles about dance, or catch up on some dance events happening in your local community. These are a great way to stay connected with the dance world and spend more time on the non-“technical” aspect, which can be neglected when you have a busy dance schedule.

If you’re training at a dance school, you can ask your teachers what things you can do and they should be able to help and guide you. Sometimes, you may even be able to continue going to class and start with working on some exercises on the side, then do part of the class until you can do the entire class again.

Learning about your body

Injuries usually teach us (the hard way!) what our limits are, and how our bodies are working. I began having issues with my ankles when I started taking up to five classes a week and doing more pointe work. I went through physical therapy for both this and my knee injury. Both times were great opportunities for me to learn about how my muscles, joints, etc. were connected and how I needed to strengthen them.

One thing I learned was how much I needed to strengthen some specific parts of my body, to prevent overuse in other areas. For instance, a lot of my physical therapy exercises were designed to strengthen my core and upper leg muscles to prevent overuse in my ankles when doing pointe work. Going through this process also helped me become more aware of my own limits and weak spots. I now know more which of my muscles need extra warm-up before a class or which ones need more conditioning in general, and I have adapted my training based on that.

Being patient

Last but not least, don’t rush the process and make sure to take the time you need to recover. It’s hard to stay patient while being injured and it can be really frustrating to see your peers continue dancing, while you have to rest. However, trying to go back to dancing too early will only hinder your progress in the long run, as it will either slow down your recovery or worse, get you injured again.

Something that helped me stay patient through my injuries was to focus on the things I could still do. As I mentioned before, there are probably other areas that you can work on to improve your dancing, such as conditioning. After some time, I started getting back to dancing progressively, doing just barre in ballet classes initially, then adding a bit of center work, and finally going back to pointe work. It was a long process, but it was actually motivating to gradually do more and more things and see my progress.

All these things have helped me handle injuries better and stay motivated through the recovery. Injuries are never fun, but when they happen, it’s important to make the most of the recovery time and use the learnings along the way to become a better dancer over time.

The Importance of Cross Training for Dancers

Dancers are athletes.

Heather Smith is a fitness coach, pilates instructor, and professional dancer in the Seattle/Tacoma area.

A few facts about dancers: 

• Dancers are athletes.

• Dancers have seasons of overtraining and seasons of no proper dance training at all.  

• Dancers are extremely susceptible to injury due to hypermobility. 

• A dancers goal is to be able to perform any physical movement that is asked of them. 

• Dancers must be able to hear a correction and implement it into their body immediately. 

Now after reading those statements consider the fact that very few dancers cross train. *enter jaw dropping emoji here* 

No? Still didn’t get you —— read it like this:

I am an athlete. No, I do not cross train.

-        Are there any other athletes you can think of that DON’T CROSS TRAIN? No – right? Cross Training is imperative for bodies that perform repetitive movements. Repetitive movements cause wear and tear through overuse. This wear and tear causes inflammation and injury. To support the endless hours of pliés and jumps we need to strengthen the muscles around the joints that are vulnerable to excessive overload. For dancers, this means feet, ankles, knees and hips. “Oh, well I’ll just take more ballet,” is not always the answer because once again we’re playing with the balance of increasing strength vs. over use and injury. It can be a very fine line to walk. Therefore, we need to spread the cumulative level of orthopedic stress over additional muscles and joints by training them in a different manner. Doing the leg extension or leg press machines at the gym will help you get higher jumps without having to constantly put your body through the stress of landing the jump! 

I don’t train during my off season, I just get REALLY sore when I head back in for training. 

-        We all know what it’s like to head back into your first week of classes and be huffing and puffing so loud you can’t even hear what the teacher is saying. This is a rookie athlete mistake. This puts you in danger of a pre-season injury. One that could knock you out of the running for that piece you wanted to audition for, or that solo you were hoping to land. Dancers MUST cross train in their off-season! Don’t let your cardiovascular system take the summer off! Get outside, go hiking, bike that trail, your body will thank you!

I never have an off-season!

-        The body needs downtime to recover and heal. But if you’re a dancer hustling from gig to gig and tour to tour, downtime just isn’t an option. Cross training is the answer! You need to make sure your body is strong and trained to recover quickly. I recommend including “active recovery” in your fitness regime. That means – after a strenuous dance class or workout don’t just plop yourself in a café or jump in your car if you have a long drive home. Make sure you participate in some low-intensity activity. This could be a walk, yoga, swimming, etc. This will reduce the lactic acid buildup, reduce soreness, increase blood flow and keep your muscles flexible!

I am hypermobile

-        Research has shown that proprioception is not always as good in hypermobile individuals. This perhaps explains why they are sometimes more clumsy and at increased risk of injury. This lack of awareness and increased joint laxity and flexibility increases the likelihood of a ligament or joint sprain. Dancers need cross training to strengthen the muscles around the joints so they can become more aware of how to control their flexibility. Yoga is the perfect tool to strengthen the body in lengthened positions while increasing body awareness.

Yesterday I had ballet, tap and jazz, today my choreographer asked if I could do a front walk over. 

-        Dancers need to have the capacity to perform any task asked of them. One day you need controlled external rotation during Fouettés and shoulder stability for handstands the next. We are all so eager to please and will jump in to any choreography asked of us, so we need to be ready! Don’t neglect your upper body strength! Take some weight training classes, use bands, do pushups! You’ll get stronger for the floor work in modern class and have a bit of flex to show for your hard work!

I keep getting the same correction about my rib cage, I don’t feel it happening! 

-        Body awareness is of utmost importance for dancers. Teachers praise us for implementing the correction the first time and Choreographers  trust us to perform their art with precision. WE NEED TO STUDY AND SPEND TIME WITH OUR BODIES! We need to take the time to slowly explore what it feels like to be in and out of alignment. Being in the classroom isn’t always the best place for a dancer to feel open with experimenting and exploring because we are being asked to already know our corrections. Go take Pilates! The instructors are keen on alignment and the movements are slow and controlled. This allows you to create deeper connections to your sensory and motor neurons and have deeper awareness of your body and the way it moves! 

So there -  you’re convinced – you need to cross train! Now where to start? If you don’t feel comfortable walking into your nearest Yoga or Pilates studio, start at home! I have a whole library of home workouts on my YouTube channel @TheObnoxiousOyster

Feel free to reach out to me online if you have any specific questions or are interested in further guidance by clicking the links below. 

Cultivating Positivity

In this article, Anna is talking about cultivating positivity.

PREFACE: I wrote this post at the end of April for mental health awareness month. Mental health isn’t something we should only think about for one month, however. This post was written in the thick of quarantine, which was one of my main reasons for writing it, but I believe that it is still incredibly relevant today as well. We will continue to experience low points in our lives, so it is important to take the good with the bad and find the small moments of happiness to keep us going. Enjoy!

It can be hard to hold onto happiness and positivity in the midst of everything happening in our world. I know that I have been struggling a lot with maintaining a bright attitude lately. The negativity and depressing truth of what is going on around us is suffocating, and I feel that needs to be recognized. I had a teacher in high school who once had us all yell “this sucks!” right after they dropped a pop quiz on us. On the count of three we all yelled. I feel like we need that right now. Ready? One, two, three: This sucks! It's important to get that out, and to acknowledge that everything is not always great. And that’s ok. Everything doesn’t have to be amazing, but with what is going on in the world it’s important to look for what is good around us or risked getting dragged down by that looming force of depression and negativity that may be spreading faster than the virus. 

A few weeks ago, it was pouring down rain. Grey clouds blanketed the sky in every direction. Then, out of  nowhere, the setting sun broke through the clouds, bathing the world in a golden light. Raindrops fell like a thousand glittering diamonds to the silver that coated the concrete. It was beautiful, and it happened during the gloomiest, rainiest day.

One thing that has helped me tremendously through this trying time is looking for these little moments. Positivity and happiness aren’t created by large, monumental experiences. Sure, those are the ones that might stand out to you, but they aren’t the whole story. A dance isn’t a dance because there is a perfectly executed turn combo or a complicated and death-defying trick. There are also the smaller parts to consider: the transition steps, the slight tilt of the head, the pas de bourrée before a pirouette. Combined, all of these parts make up the incredible thing that is a dance. I believe the same can be said about happiness and positivity. 

We might not be having the times of our lives right now, but that does not mean there aren’t little kernels of happiness just waiting to be discovered. A blooming flower outside of your window, a walk around the block, a steaming cup of tea and a good book, movie night with the fam, that one song that has been on repeat the whole time I’ve been writing this blog post. All of these moments are here for us, we only need to open our eyes and see them for what they are. 

Sometimes it can seem that you don’t even have those little moments in our lives. But, hey, maybe you put on clothes today that weren’t pajamas or maybe you finally decided to cook something other than Kraft mac and cheese. Those are small happy moments! 

That isn’t to say that everything will be sunshine and rainbows. Reality has an annoying way of reminding us that, but we can look for small moments of happiness that help us to condition our minds to find the positive side of things. We can give precedence to the small happy moments instead of the large depressing one. If you think about it, there are way more small moments than big moments. If we can find all the small happy moments in our lives, they can outweigh the big depressing moment that is looming over us, lending us their positivity to carry on. 

I challenge you all to keep a journal. I didn’t used to think journaling was my thing, but I was prompted to start journaling during my first quarter of college. The transition was super difficult for me emotionally, and I found myself dwelling on everything that I deemed bad in my life. To counteract that, every night I’ve been writing down at least one good thing, one small happy moment, and using those combined moments to lift my spirits. Sometimes the moments are very small, like finishing my homework and having time to relax or sleeping in an extra hour on the weekend. 

These moments are still there though, and they can have just as much influence over your mood as spotting does over your turns. An audience member doesn’t typically look at a dancer who just performed eight pirouettes and think, “wow, they were just spotting”. Their reaction is going to be more along the lines of “Oh my gosh they just did a million pirouettes!”. Spotting might be overlooked by others, but it's incredibly important to the pirouette, just like the small moments are incredibly important to your mood.  

The sky might be dark, and we might be soaking wet and sick of standing out in the pouring rain waiting for the storm to pass. We can make the most of this rain, though. We can take each small happy moment we find, each glimmer of the sun through a break in the clouds, and use it to find the strength to continue. 

And if I made just one person smile on the inside while reading this, that is my happy moment.

Practicing Self-Compassion: The Ultimate Gift For Ourselves #mentalhealthawareness

May is Mental Health Awareness Month! In this series, we are giving the staff here at DWC a platform to talk about their personal mental health journeys. We believe in supporting the wellbeing of the whole dancer; both body and mind. We want you to know that you are not alone. We believe in the importance of talking about mental health openly, especially within the dance world. So let’s talk about it!

In this article, Madison shares her words of wisdom regarding positive self image and practicing self compassion.

This global pandemic has instilled confusion, worry, and anxiety in people around the globe. From being separated from our loved ones, to breaking our comfortable daily routines, this transition to a “new normal” is unsettling to say the least. And while it may be temporary, it’s worth addressing that it can feel distressing: and that is okay. Although we all have school, work, and familial obligations, it is important to find time for ourselves to engage in healthful activities that bring us more in touch with our emotions. In other words, there hasn’t been a more important time for many of us to practice self- compassion.

Self-compassion doesn’t mean attempting to modify our surroundings or actively trying to control what is out of our hands. Self-compassion means paying attention to our internal emotions and welcoming them as they are. We live in a world that places value on those who can effortlessly push through their negative emotions and output as much productive work as possible, which is a difficult standard to live up to. In order to live the most productive and happy lives that we can, slowing down to give ourselves compassion is necessary. But learning to do this takes time, patience, and practice, especially if you are a self-proclaimed perfectionist. Samantha Weissbach Williams, director of operations at Dancewear Center, says that “ever since [she] can remember, [she has] been at war with [her] very harsh and strongly-opinionated inner-critic.” Like many of us, Samantha had “developed an incredibly high (borderline impossible) set of standards for herself,” and any failure she experienced “would absolutely consume” her. Anything from things she “said in conversation” to “flubs in class combinations” would keep her up at night. She had undergone decades of classical ballet training and had a burning desire to “please, impress, and care for people and their desires.”

However, a big shift occurred for Samantha when she began “changing the tone of [her] self-talk.” On one occasion, Samantha’s good friend and dancing peer CarliAnn Forthun Bruner said in response to one of their dancers putting themselves down, “Hey! Don’t talk to my friend like that! She’s awesome!” It was a simple comment, but powerful. Samantha thought to herself “what if we gave the same amount of grace to ourselves that we gave to our closest friends?” After years of practice, Samantha is finally able to “exercise self-compassion and enjoy the process of personal growth in dance (and life in general).” Nowadays, when she makes a choice that results in an unfavorable outcome, she is able to “analyze without judgement” and “make note of what needs to be different moving forward.”

Self-compassion for many of us is an ongoing process that can never truly reach perfection. We can all constantly improve how we take care of our minds and bodies, but this can begin with having positive self-talk. Whether we notice it or not, the way we think and speak about ourselves largely affects how we perceive ourselves. Actively giving yourself positive affirmations is a great way to practice this healthily. Whether you think them in your head, speak them aloud, or writie them down, stimulating enough positive thoughts about yourself will allow you to believe in them yourself. Another big key to self-compassion is simply self-awareness. Effective self- awareness involves recognizing how you’re feeling and accepting those emotions as they are without judgement. Dancewear Center’s social media director Cherie Rendon says that for her, “self-compassion starts with observation.” She likes to do a “journaling exercise in the morning” each day, in which she observes how she is feeling “mentally, physically, and spiritually.” When Cherie journals, it’s important that she’s honest with herself and does not place judgement on how she’s feeling, because “self-compassion is about meeting yourself in the moment and allowing your body and mind to ride the wave.” Whether it’s in the morning, evening, or throughout the day, journaling is a great tool you can use to identify the source of your emotions and learn to respect them. It’s often helpful to imagine emotions as waves passing by. As emotions pass through you, they can often feel intense, but like a wave they are merely temporary. Eventually, waves will dissipate as they hit the shore; and similarly, your emotions won’t last forever. Whether you imagine them as waves, clouds, or cars passing by, imagining your intense emotions as objects or experiences in motion can make them feel a lot more manageable and momentary.

But when you are feeling overwhelmed with strenuous emotions and finding it difficult to cope with them in the moment, a self-compassion strategy that can be extremely helpful is mindfulness. When life starts to feel overly hectic or stressful, it is useful to take a break from what you are doing to focus on your breathing and tap into your senses. It helps to close your eyes and take deep, slow breaths, inhaling for four seconds and exhaling for four seconds. As you breathe, you may even pay attention to what you can see, hear, touch, smell, and taste around you. This can allow you to feel more grounded after feeling overwhelmed with anxiety and stress. We live in an extremely fast-paced world, and it can be tempting to want to push through all of the tasks on our to-do list and get as much completed as we can as quickly as possible. However, sometimes the most productive thing we can do for our body and mind is simply take a break. Through practicing mindfulness, intentional breathing, and positive visualization, you can quickly take a break from your work to pay attention to your own mental and physical presence. Afterwards, you will feel mentally and physically refreshed and likely able to perform daily tasks more effectively.

Taking breaks to practice mindfulness is not the only way to exercise self- compassion, it’s also important to take breaks from your routine to do other activities that bring you joy. Whether it’s temporarily stopping your homework to take an online ballet class, cooking yourself a nice meal, or calling your friends to catch up, find the activities that make you happiest and find ways to sprinkle them throughout your weekly routines. We are living through an unprecedented period, which can obviously place an abundance of stress and uncertainty on our lives. All of this stress is made more complicated when we create unrealistic standards for ourselves to live up to. But just because you may have more free time, doesn’t mean you need to channel it all into your school, dance, or work obligations. Take time to fill yourself up with the self- compassion you need, through positive self-talk, journaling, mindfulness, and more. Soon enough, self-compassion will be a habitual part of your daily routine, and your mind and body will thank you.

Coping with Quarantine

Madison, Senior Pointe Shoe Fitter at DWC is sharing her experience and tips during this time of isolation. We hope to give a little inspiration and a few tools for dealing with this hard time. We’re all in this together.

 It’s fair to say that the COVID-19 pandemic is changing our lives in drastic ways. Many people are losing their jobs, moving to different homes, and transitioning to online platforms for school and dance classes. People around the globe are experiencing varying shifts in their daily routines which can be difficult to process.

            In my own life, my college classes have moved to online formats and upcoming dance concerts I am performing in have been postponed. I have moved out of my college dorm and back into my family home for the rest of the school year. Not being able to see my friends and other loved ones during this cumbersome time was difficult for me to grapple with at first. However, by re-instating some basic structure into my life and finding some excitement in each day, I am gradually constructing a routine that is making me feel comfortable, healthy, and productive during this temporary time of calamity. Here are some of the tips I have to offer:

Planning:

            Keeping a daily planner is something I have been doing for several months, but planning is especially crucial for me as of lately. It’s easy to get sucked into scrolling through social media for copious hours each day when you do not have much on your agenda: we have all been there. That’s why creating an agenda for myself is so important.

I prefer keeping a physical planner, but there are many digital versions that can be tailored to anyone’s needs. As soon as I wake up in the morning, I write down the tasks that I want to accomplish for that day. These tasks could be as simple as “calling my best friend” or “doing my laundry,” or more complex like “creating a ballet barre routine” or “rearranging the furniture in my room.” Regardless of how mundane the task seems, being able to cross it off of my to-do list at the end of the day makes me feel productive and satisfied with how I spent my time.

Creating your own routine:

            I am the type of person who thrives off of having a daily routine. I enjoy having the same thing for breakfast each day and having a predictable work schedule. As a student, these routines are usually put in place for me; however, during this quarantine, I have been granted a lot more freedom to rearrange my routine how I please. Due to this enhanced leeway, I have created a nice balance of dancing, working, reading, and socializing that makes my days feel balanced and complete. Finding the routine that works for you can take some time, but once you settle into a comfortable groove, life can begin to feel a little closer to normal.

Utilizing online dance classes:

            Most dance studios and companies across the country have cancelled classes and performances due to the pandemic. This has left millions of dancers scrambling to find ways to keep up their technique and continue dancing as a positive outlet during this stressful time.

            Perhaps a silver lining to come out of this is the influx of online classes available to the public. Many professional dancers from renowned companies like ABT and NYC Ballet are offering free classes through Instagram Live. These are classes that many dancers would otherwise be unable to take due to time, distance, expenses, or discomfort. Now, thousands of dancers around the world can take the same class in the privacy of their own homes without fear of being judged. Personally, I have been enjoying taking Tiler Peck’s daily ballet class on Instagram Live, it’s always a part of my day I look forward to.

            Many local studios and companies in the greater Seattle area are also offering classes through Instagram Live and Zoom, so check out their social media and websites to see what they are offering and how you can take part!

Picking up new skills:

            While quarantining has closed off a significant amount of opportunities, it has also opened up a lot of free time. The daily obligations we usually have from school, work, and dance can leave little time to explore new interests. But now, many of us have the chance to try things we have always wanted to. I have used this free time to pick up some new hobbies and practice honing some different skills, like painting and cooking new recipes. I have also been able to read some books that I didn’t have time to read in the past. Since I am in the process of moving back into my family home, I have used my free time to rearrange aspects of my room to make it a space suited for working and relaxing. Think about the hobbies and projects that you have been itching to take up and start trying them out with your newfound free time!

Connecting with family and friends

            Many people are lucky to be experiencing quarantine surrounded by their loved ones, but many others are far from the comfort of their family and friends. I was personally looking forward to connecting with friends I hadn’t seen in months over spring break, but due to the pandemic, I likely won’t be able to see them for even longer. Finding ways to still feel connected with my friends and family has been crucial for me. FaceTiming with groups of friends and creating Zoom chats can sometimes even feel like I am seeing my loved ones in person. Carve out time in your day to reach out to the important people in your life!

Uncertainty about the future can instill a lot of stress in people. It’s difficult right now to picture what the next couple months will look like, but that gives us a great opportunity to focus on living in the present. Indulging in your hobbies, picking up new skills, and connecting with loved ones are great ways to focus on living in the moment. Through implementing these tips and practicing self-care we can all move closer to lives that feel a little more normal.

Thanks,

Madison

Coronavirus in the Dance World

It’s easy to become panicked about COVID-19, the virus that has spread globally and is impacting Washington State. In the midst of this major health scare, we want to provide some tips for the dancers and their families in our community to keep us healthy and give some peace of mind. 

The first step to a healthy community starts with ourselves! Below are practices that should be in practice all year round, but should be especially remembered now:

~Get rest

~Light exercise daily

~Drink water

~Eat clean, nutrient-dense foods

~Stay home if sick

~Wash hands for no less than 20 seconds with soap

~Use hand sanitizer as a supplement when hand washing is not an option

~Keep lotion on hand as all the hand washing strips skin of its naturally occurring oils

~Encourage others to do the same!

As schools and companies are being closed, conventions and competitions being rescheduled, and dance classes being canceled, it’s still important for dancers to stay active in their training-even if it’s in your living room. We’ve collected a few of our favorite at-home conditioning exercises for you to try!

Lazy Dancer Tips

https://www.youtube.com/channel/UCbUN4EOchmBbZ9ZjKi9IRVQ/featured

Claudia Dean- Beginner Barre follow along 

https://www.youtube.com/watch?v=I8HUA_r5tWY

Train like a ballerina- Cardio and strength workout

https://www.youtube.com/watch?v=eCe-a7eN9YE

Stay healthy, train smart.

DWC