Anxious About Stamina During a Grueling Ballet? Here’s How to Cope

As I stood backstage in my snow costume, my bodice felt tight. I tried not to panic—I needed every ounce of oxygen to get through the snow scene in Jean-Paul Comelin’s Nutcracker. As an 18-year-old Milwaukee Ballet trainee, this was my first professional production, and I watched as the older dancers paced, getting in the zone and shaking out their limbs. The choreography was thrilling to watch but killer to dance—grand allégro, petit allégro, endless running, speedy relevés, pirouettes to the floor. Sometimes I’d feel nauseous or lose feeling in my hands and (hopefully pointed) feet. How on earth was I going to get through this dress rehearsal, let alone 30-plus performances? Comelin’s snow choreography was only six or seven minutes, but it would be the most physically taxing choreography I’d ever perform during my career. Looking back, though, I’m glad I had this experience early on. It taught me to manage my worries over whether my stamina would hold up. If you struggle before a strenuous performance, read on for tips on how to feel more confident in your body and mind.

Get Prepared Physically

While building endurance happens naturally during a multi-week rehearsal process, Jennifer Davis, a former dancer who is currently resident physical therapist at Ballet RI, also recommends incorporating non–weight bearing exercise, like the stationary bike, swimming, or rowing, in the weeks leading up. “Thirty minutes of cardio a few times a week can help get your heart rate up,” she says, while interval training—which alternates between short bursts of high-intensity and lower-intensity exercise—“helps you feel what it’s like to push yourself and know you’re going to be okay.” 

Remember That You’re Prepared

Acknowledging the work you’ve put in is key to managing anxiety as showtime approaches. “You have to trust the muscle memory of what you’ve been rehearsing for weeks,” says Ballet West principal Amy Potter. “If you go into a performance thinking about how exhausted you’re going to feel, you’re already starting tired.” These negative thoughts can erode your self-belief. “I think a lot of people get really freaked out by ‘This is live theater, anything can happen,’ ” says Leigh Skvarla, PhD, LCP, a performance consultant and co-founder of The Center for Grit and Growth. “Instead, try to shift focus to the things you’ve done to put yourself in a position to be successful.” That includes getting good sleep, staying hydrated, eating a balanced diet, and taking care of your body. Get treatment for nagging or budding injuries and continue taking your medications as prescribed. And pre-stock your kitchen so you can prep meals and snacks. “You don’t want to get stuck in the middle of the performance week without proper fuel,” says Davis.

Follow a Routine

Establishing a performance-day routine can help manage anxiety, says Skvarla. This can include adding short-term distractions in the morning. “Do things that increase confidence and competence in other areas of life,” she suggests, whether that’s crossword puzzles, knitting, or a phone call with a nondance friend. Potter starts her day by making a good breakfast. “It’s the meal I swear by,” she says. “I also do a gratitude journal to get my mind in a positive place.” She arrives at the theater two hours before curtain (“Feeling rushed doesn’t help you maintain a calm state of mind,” she says) and listens to music as she puts her makeup on. “Usually country or something that will turn off the anxious part of my brain,” she says. Once in the wings, she says a quick prayer and often dedicates her performance to someone. “Sometimes that helps me mentally get through a stressful show, when I don’t make it about myself.” Davis recommends finding a quiet place to do some deep breathing or meditation. “Identify a spot where you can be quiet for a few minutes, out of the way,” she says. For instance, during Nutcracker, after quickly changing into my snowflake costume after the party scene, I’d head to stage right, which was somewhat clear of sets. I’d take some slow inhales and exhales to get centered and quell my jitters. Skvarla notes that routines are different from superstitions. “A superstition is a fear-based response that sets us up to be very dependent on all of the dominoes lining up perfectly,” she says. “Make sure your routine leaves room for adjustment so that you don’t fall apart. This takes practice.”

Take Care of Your Body

Preshow soreness and fatigue can increase fears of how exhausted you might feel onstage. Be smart about how you approach company class and warm-ups, says Davis. “Maybe you dance a little under to conserve energy and show off what you need to onstage. Take rests, eat more, and check in with the medical team if something is bothering you.” Chugging large amounts of caffeine for added energy can spike your heart rate and increase anxiety, says Skvarla. “It also shifts your focus to ‘My performance is dependent on something I’m ingesting.’ ” Instead, Davis recommends a pre-performance jog around the stage to increase endorphins and get your heart rate up. “That will do more for you than caffeine.” Take care of yourself afterwards, as well. A short nap between performances can help you recharge, says Davis. And a postshow recovery regimen—stretching, ice, compression, Epsom-salt baths—can bring balance to your body. Respect your sleep schedule, too, even when friends or family want to stay out late. “Keep your parameters clear: ‘Sorry, now I need to take some time to sleep and eat,’ ” Davis says. 

Onstage Pointers

Your performance may feel more manageable if you approach it one section at a time, says Skvarla. “When thinking of the piece in its entirety, you might think you couldn’t possibly get through,” she says. “So, break it up.” Lean on your experience, too. For Potter, Swan Lake’s Odette/Odile is one of the hardest roles she’s ever performed. While dancing the Sugar Plum Fairy’s 16 fouetté turns in Nutcracker is challenging, she says, it doesn’t quite compare to Swan Lake’s 32. “I can power through because I did this in the past, and I know I have the strength and the willpower,” Potter says. And whether you’re dancing with a partner or in the corps, connecting with colleagues is one of the best ways to pull yourselfout of a spiral. “You can be thinking how tired you feel but then look at your friend across the stage and think ‘We got this, girl, let’s go!’ ” says Potter. My snow alternate and I took turns supporting each other backstage, handing out Dixie cups of water and rooting for each other from the wings. Remember, every show will feel different. “You might be sore from the day before or have other lifethings happening that affect your emotions and energy levels,” says Potter. “Be present, taking it one moment at a time as you tell the story."