Getting the mental edge in competition

Everyone knows that the best dancer does not always get selected in competition. Some of the most brilliant dancers struggle to perform at their peak in competitive environments costing them roles and causing frustration. So once you have developed the physical side of your performance, the key to success could lie in your mental preparedness and approach to competition. The majority of dancers who regularly under-perform in stressful situations struggle to control their anxiety and focus.

Difficulty controlling anxiety can lead to poor performance as the bodies fight/flight system kicks in leading to shortness of breath, difficulty focusing and feelings of panic. This in turn will have an effect on physical ability such as co-ordination and flexibility.

Basic relaxation techniques such as diaphragmatic (belly) breathing, stretching using the breath and progressive muscle relaxation can reduce the intensity of the anxiety and allow for greater physical and mental control.

Visualisation has also been shown to have good success in improving performance. Start with the physical relaxation techniques if you need to and then visualise as much detail about the competitive situation as you can. Imagine going through your warm up and right through the performance in the first person – that is as if you are physically moving through your routine without actually doing it. This takes some practice but is much more effective than imagining watching yourself perform. Repeat your ideal scenario as often as you can, taking care to stay in the first person each time.

Perhaps the most powerful psychological technique to maximise performance is the ability to take control of your self-talk. The things we think about ourselves and the competitive environment can sabotage a good performance for even the most skilful dancer. Note down your thoughts about upcoming competitions and challenge any self-defeating thoughts. For example if you noticed thoughts predicting that you will not be successful then look for evidence that challenges the thought. Mentally rehearse a positive thought to replace negative thinking. If you make a mistake during a performance challenge any catastrophic thinking such as ‘I’ve blown it’ with positive thoughts that focus on strengths and what is yet to come in the performance. These techniques are called cognitive challenging and might take some getting used to.

On the day of the performance the aim should be to get to what sports people refer to as ‘being in the zone’ – that place where performance has an automatic quality and the person is focused but not overcome by anxiety. Where possible, avoid people and situations that are likely to leave you feeling more anxious. Worrying about things that are beyond your control such as the skill of fellow competitors, can focus energy in the wrong direction and lead to panic. If you notice these thoughts try using one of the many mindfulness techniques available. Mindfulness includes any techniques that focus your attention on the here and now - such as allowing the worry thoughts to pass and returning your attention to your breathing or neutral things in the environment. Some people find music listened to with earphones particularly useful at promoting focus and blocking negative thoughts and distractions. This is not the time to assess your competitors or yourself. Keep your thoughts positive and focused on one or two features of your performance.
 
It is easy to understand how anxiety can block good performance but researchers have also found that being too relaxed can reduce performance. Being too relaxed can make it difficult to increase physiological arousal enough to provide sufficient energy and focus to achieve the maximum in a performance. A controllable amount of stress lifts a performance away from being a mere practice session and enables the dancer to show their best. If being too relaxed is a problem for you, prepare for competition by noting down the reasons why performing well is important. Focus on positive outcomes associated with a great performance such as the sense of achievement.

Just like that brilliant new routine, whatever mental technique you decide to develop will take training and practice. Time put into these skills is as essential as the countless rehearsals and will pay off during competition just as much. You can find further information on these techniques online or from professionals. Be sure to share any new strategies with your teachers, family and friends so they can support you. 

To get the mental edge in competition sit down and get practicing!

Dr Bernadette Bywater
Clinical Psychologist

Dr Bernadette Bywater is a Clinical Psychologist who works with adults and young people in private practice in Sydney. In addition to promoting positive mental health and treatment for a wide range of difficulties, she also specialises in the treatment of eating disorders and weight management. 
For more information visit www.drbywater.com.au or telephone 0448 641 892.