Ever feel those pre-performance jitters? Trust me, you are not alone! Performance anxiety is something most dancers face at some point. But instead of letting it take over, you can learn to work with it and even use it to your advantage. Here are three mindset shifts to help calm your nerves and step on to the stage with confidence.

Turn Nerves into Excitement

When your heart starts racing and your palms are sweaty, it's easy to label those feelings as anxiety. But what if you thought of them as excitement instead? Nerves and excitement feel very similar - it's all about how you frame it. Next time you find yourself thinking "I'm so nervous", try saying "I'm excited" instead! This can trick your brain into seeing the performance as an exciting opportunity rather than something to dread.

Use Breathing Exercises to Stay Grounded

A simple technique like 4-7-8 breathing can work: breathe in for four counts, hold for seven, and exhale for eight. This can help slow your heart rate and calm your mind. Use it alongside a grounding technique to keep you present and focused. Try pressing your feet into the floor or placing a hand on your chest. Taking a moment to connect with your breath before stepping on stage can make all the difference.

Visualise Your Success

Visualisation is your secret weapon for confidence! Close your eyes and imagine yourself performing exactly how you want to - strong, graceful and fully in control. Picture the lights, the music, the audience applauding, and every detail of your movement. This helps your brain rehearse success, so that when the real moment comes, it feels natural. The more you visual yourself nailing it, the more likely you are to actually make it happen.

Performance anxiety doesn't have to hold you back. Shifting your mindset and using these simple tools can help transform those nerves into a source of power. What pre-performance practices help you feel confident?