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The Trouble with Transition

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Isn’t it strange how powerful a transition in environment can be?

It’s the beginning of the school year and so many students have embarked on new training programs in new studios. In a class on self-talk this week, someone mentioned how being a new student can really change how you dance- and not in a good way. Most agreed that the newness of the space and the sudden pressure of unknown faces watching you takes its toll physically.

Why is it that class, which you did successfully two weeks ago at your old studio,  is suddenly giving you so much trouble?

The students came up with some interesting answers:

  • Comfort Level: It’s true that most of us feel good in our own space after awhile; that comfort level allows us to let go of our physical tensions and mental anxieties. The mind relaxes and the body follows. It is surprisingly difficult to accomplish much when the body is tense; yet so much of ballet is about letting the dancing happen rather than over-thinking and over-muscling. It takes time to transition and feel comfortable in a new space- to reach that level of being able to relax into yourself again.
  •  Being a little fish for the first time: This is one of the most challenging parts of transition in general. And yet, moving to a bigger pond is such an important part of pushing ourselves towards our goals. But even with that knowledge, the mind can still talk us into a hole about it. Comparisons can become constant and distracting; telling ourselves that we aren’t good enough only feeds the fire.
  • Adjusting to new training takes time: The first time you’re told to change something about the way you dance, the experience of applying that correction can be frustrating. Although your mind completely grasps the concept, the body often does not follow. Brain: Adjust arm. Body: I like it the old way, thanks. Brain: No, adjust arm. Body: No thanks, old way is a-okay. What is that? It’s muscle memory and it takes a while to change it. If you have been holding your arm the same way for years, your body will not just adjust to the new way because you tell it to. Getting frustrated, while natural, won’t help. Your muscle memory doesn’t respond to emotion, only to repetition and re-training.

Self-Talk

These are just a few examples of triggers that can challenge our self-talk. It’s easy to let the situation take control and to allow yourself to be dragged into negative thinking because you feel helpless. Instead, try to actively use your self-talk to help you through these challenges. Reframe negative thoughts to make them more positive. It might feel silly at first, but trust in the process: your mind and body are listening all the time to these messages. How you feel at any given moment during the transition can be managed by sending positive messages to your brain.

And slowly, the transition will become smoother. You’ll soon find that comfort level that allows you to push forward again. Just hang in there!

 

Injured? Don't Watch Class.

Injured? Don’t Watch Class.

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In theory…

When you are injured, it is often customary to be asked to sit and watch class. In theory, this is a good idea that should have practical benefits. Learning from observation and keeping your head in the game are two reasons I have heard teachers give for this request.

In practice…

In practice though, watching class when you are injured is a recipe for disaster because you are not happily absorbing corrections and gaining insight into things. Instead, you are undergoing what my students have variously called “mental torture,” “instant depression,” and “a lesson in frustration.” Does that sound overdramatic? It’s not.

The psychological impact of not being able to do something you love should not be underestimated: it is huge. A dancer who cannot use his/her body can experience a range of emotions from anger to sadness. Being reminded of what you are unable to do can have a deeply destructive effect, and that effect can impact your healing process.

The psychological impact of being sidelined by injury should not be underestimated. @easull

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We know that a large part of recovery from illness and injury is state of mind: the more positive you are, the faster you will heal. The mind-body connection is powerful, and if you spend your days in despair, it will be difficult to get back in the studio even when you’re given the medical okay.

Here are some more effective ways for you to spend your time.

  • Ask your doctor and PT what types of activities you can safely do, and then find a way to do them. When I had my fracture, I was cleared for swimming, so I joined the YMCA and swam every day. If you can ride a bike or do non-weight bearing Pilates, for example, get started right away. The sooner you start moving that body of yours, the better you’ll feel. 
  • Take class in your mind. (What? Yes, in your mind.) Mental rehearsal will keep the mind-body connection alive and receptive even when you can’t take class (or full class). Find a quiet space where you can close your eyes and visualize yourself taking class. Use recorded music if it helps. It takes a lot of concentration to do this, so you may only get through part or half of class the first few times. Try to recall recent corrections, and really allow yourself to feel as if you are dancing.
  • Get support. Dancers identify so strongly with their dancing, that when injured, they can feel lost. That feeling can become darker before it gets better. Keep tabs on how you’re feeling, and don’t be afraid to ask for support from teachers, friends, family, and professionals: seek out a coach or therapist. Talking with people about how you feel is an important part of the healing process.
  • Learn something new. If your healing and rehab process leaves you with time on your hands, don’t spend it wishing you could dance- it will only create a negative feedback loop and you’ll feel worse. Instead, commit to learning something new; when I was injured, I did a night school class at a local university; an injured friend of mine took a cooking class. Think about what you’d like to improve in your life (healthier foods, improve your mental fitness, brush up on your Spanish skills…) and dive in.

The aim is to keep your mind active and receptive, and your energy positive, which allows you to reframe your injury as an opportunity. Sitting and watching class often has the opposite effect, so be sure to talk to your teachers about how that request affects your mental health. Then, share your plan for recovery with them. 

Are you or have you been injured recently? How did you stay positive through the healing process?