Why a Majority of the Population Struggles With This Type of Anxiety—and How to Overcome It Here

Recognize the nerves

Even after two decades of performing, Isabella Boylston, 40, experiences anxiety backstage. She says adrenaline, racing thoughts and reduced circulation in her fingers and toes can accompany the feeling.

Dancers may perform amid injuries, illness or limited rehearsal time. The holiday Nutcracker season can be especially busy, prompting dancers to rely on ways to manage stress.

Build a steady routine

Psychologist Léger recommends brief affirmations that remind people they are capable and prepared. She also suggests instructional self-talk, such as consciously holding the shoulders back and head high, to direct attention toward a manageable task.

Jasmine Perry, 31, of Miami City Ballet, prepares for her concern that fatigue could affect her dancing. She aims for at least seven hours of sleep, eats balanced meals and lays out what she needs the night before a performance.

Create room to focus

Léger advises limiting screen use around bedtime and after waking. Avoiding the phone first thing in the morning can help people connect with the present, she says. During busy periods, Boylston sometimes removes social media apps to reduce distraction and comparison. Perry suggests setting app limits, while also making time in a quiet place to visualize the task and consider what to do.

Use calming techniques

Raffa recommends alternate-nostril breathing or deep belly breaths. For the latter, place one hand on the chest and one on the lower abdomen, then take five to 10 breaths, letting the belly expand on the inhale and draw in on the exhale.

A steady pace may help: breathe in for three counts and out for three. When worry about an upcoming task becomes difficult to quiet, Emma, a New York City principal dancer, says she turns to an unrelated activity, such as reading or going outside.