Turn Out From Burnout
How To Identify and Respond To Competition Season Burnout
By: Ramese Hearon
It was the middle of competition season, and we were on our third weekend in a row. I was physically, mentally, and emotionally exhausted! This weekend was also my best friend's birthday. It wasn't really a surprise to me that I would miss it, seeing that every year this competition fell on her birthday weekend. I remember sitting in the dressing room asking myself if this was what I truly wanted. The truth is I hadn't known anything else, just dance and I couldn't imagine what I would be doing if I wasn't doing this. I was then called to go warm up and I went to join my team and hit the stage. There I was back in my element doing the thing I loved the most but secretly just wishing for it to be over. Although I did not know it at the time, I was experiencing burnout.
Overcoming Burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands and expectations.
Stage 1: Admit the Problem
You can’t start your healing process until you recognize that there’s a need for one. It is worth sitting down and considering the causes of your burnout and the extent to which burnout is affecting you. From that point on, you can make a plan.
Stage 2: Take a Break
Taking a break from dance is not always possible in the middle of a season. But when you can, it will help alleviate the strain and give your body and mind the time it desperately needs to relax and gather energy again.
Stage 3: Focus on Well-Being
If you are experiencing burnout, it may be time to shift your focus to your general well-being. Anyone who wants to know how to recover from burnout can benefit from placing new importance on personal health and happiness. Make sure that your body and mind are healthy and ready to recover.
Stage 4: Reflect on Personal Values
When we immerse ourselves in something, we often forget our ‘why’. Reflecting on personal values can remind us of who we really are and what parts of life deserve our full attention. Try to rediscover the things you love the most about dance and focus on that when you walk into the studio.
Stage 5: Explore New Opportunities
Perhaps it’s time to explore new opportunities and find activities that better fuel your passion and well-being. This could include trying new classes at your studio, wearing different dance clothes that make you feel powerful, or seeing an inspiring performance. Shaking up your normal routine can help you see a different side of dance.
Stage 6: Make a Change.
Although change can be scary, it’s better than sacrificing your personal health. If you’re experiencing burnout, chances are something needs to change to get your mental and physical health back on track. Recovery doesn’t happen on its own. You may need to make some changes before you can find relief.
5 Tips To Turn Out From Burnout
Realize Your Reason- We all started our journey of dance for a reason. Often between the stress of rehearsals, competitions, and showcases we forget the big reasons we started in the first place. When the feeling of burnout creeps in, it is good to remember why you loved to dance in the first place.
Manage Expectations- How you feel about yourself should not be based on how many hours you put in at the studio or how many times someone praised you or how many awards you got at a competition. It is easy to start looking around and comparing yourself to the dancer next to you. We must remember to manage our expectations of ourselves and remember that if we show up and give everything we can that day, we have done our best.
Balance - Finding a healthy balance between passion and purpose is KEY. Passion is what feeds our souls and fuels our creativity. Purpose is the reason we are doing it, whether it be preparing for a competition, showcase, or recital. When we get caught up in the purpose we can lose our passion and love for the art of dance.
Reset- It is okay to take some time away. Take some time for yourself and come back when you are ready. Dance will always be there for you whether it’s tomorrow or 20 years from now.
Seek Help- Talk to your dance teacher, parents, and team members about how you are feeling. There is no shame in feeling this way and needing guidance on how to work through these feelings. You might even find that the people you talk to are feeling the same way and you can work together to overcome burnout.