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Overcoming Pole Dance Performance Anxiety

We’ve all experienced it at some point in our lives – palms are sweaty, knees weak, arms are heavy, nerves have gotten the best of you and your anxiety starts acting up. It’s no secret that many have had a difficult time overcoming their pole dance anxieties. 

We’ve seen firsthand how nerve-wracking it can be to step into a new class or even onto a performance stage. Let’s shake off those pre-class/pre-performance jitters so that you can truly own the moment.

Performance Anxiety happens to all performers whether you’re a seasoned pro or just dipping your toes in this pole dancing world for the first time. The best part about Aerial Fifty Two is that we’ve got your back on the journey to building that confidence and stage presence. 

When it comes to overcoming pole dance performance anxiety, there’s no one-size-fits-all solution, but here are four great strategies that can help you take control of those nerves:

Visualization and Mental Rehearsal: Before hitting the stage, or stepping into a new class for the first time, take a moment to visualize yourself performing flawlessly and having a great time. Picture every move, every spin, and every expression with vivid detail. By visualizing yourself having the best time and dancing freely or even mentally rehearsing your routine in a positive light, you’ll build confidence and familiarity, making the actual pole dance experience feel more like second nature.

Focused Breathing Techniques: Deep breathing exercises can work wonders in calming your nerves and centering your focus. Practice rhythmic breathing patterns, like inhaling deeply for four counts, holding for four counts, and exhaling slowly for four counts. Try putting these techniques into your pre-class/pre-performance routine to soothe anxiety and give you a sense of relaxation and calm.

Positive Self-Talk: Listen to your inner dialogue and replace negative thoughts with positive affirmations. Remind yourself of your strengths, your progress, and your passion for pole dance and movement. Repeat empowering phrases like “I am capable,” “I am prepared,” and “I’ve got this.” By reframing your mindset, you’ll create a sense of self-assurance that can help hype you up for your performance in class or on stage.

Physical Warm-Up and Grounding Exercises: Before stepping onto the stage or into that new class, engage in a good physical warm-up routine to loosen your muscles and increase blood flow. Include grounding exercises, like gentle stretching, yoga poses, or progressive muscle relaxation techniques, to help alleviate tension and promote a sense of physical and mental stability. By connecting with your body and establishing a solid foundation, you’ll feel more grounded and confident in your movements.

Remember, overcoming pole dance anxiety is a process that requires patience, practice, and self-compassion. Try these strategies, adapt them to suit your individual needs, and don’t hesitate to seek support from fellow dancers or instructors at Aerial Fifty Two. We love to help!

Happy Dancing!