How to Overcome Fear of Dance Exams and Competitions

exams & competitions q&a

The short answer: fear before an exam or a Pro-Am is normal, and you don't need to get rid of it before you start. Feed the voices that tell you that you can do it, not the ones that say you'll fail, and keep stretching your comfort zone with new challenges. Courage is dancing in the face of fear, and the things you fear become normal when you do them often enough.

Why does a dance exam or Pro-Am feel so scary?

A dancer sent me this question after her exam. She'd set a goal for her next medal exam and maybe a Pro-Am, but the thought of the Pro-Am paralysed her. Her coach was keen, yet the internal chatter kept saying: you'll look stupid, forget it all, fall over, snap a heel or just plain fail. Most of us have felt that. I certainly have.

Should you only think positive thoughts?

No. It's not about having no negative thoughts. Caution has a job to do: it stops you blindly running off a cliff. There's an old story about two wolves fighting inside each of us, one full of fear, anger and envy, the other full of peace, joy and gratitude. Which one wins? The one you feed. Keep the cautious voice in check, because the more power you give it, the more it holds you in place.

What is your comfort zone?

Your comfort zone is built from your life experiences, beliefs, values and the opinions of other people. They shape your actions, your actions create your results, and what you get used to becomes your comfort zone. You need it for certainty, but it's a dangerous place, because nothing stays the same. In dancing, if you're not challenging yourself and moving forward, you're going backwards.

How do you overcome fear of dance exams and competitions?

In the video I answer the question in these steps:

Feed the right voice: the voice you give the most attention becomes the strongest and turns into your default. Confidence and doubt both have a function, so ask which one is running you.
Know your inner crew: picture a ship on the ocean of your unconscious mind, with a crowd of unruly children on deck. Each is a different part of you, and the one you listen to most takes over.
Don't wait to feel perfect: you'll never have nothing wrong with you. You can still get in the game.
Expand your comfort zone: new actions equal new results. Do the Pro-Am, and do it with fear.
Set a scary goal, then raise it: after a few Pro-Ams it will feel normal. Then take the next step, such as harder choreography, the next grade up or a dance you've been avoiding, like Paso Doble or Tango.
Let go of what others think: what other people think of you is none of your business. Do it for the reasons that make you proud of you.
Treat mistakes as lessons: failing isn't failure, it's a lesson. Just don't keep making the same mistakes.

Common mistakes

Waiting for the fear to disappear before you commit. It won't, and it doesn't need to.
Trying to be positive all the time and ignoring the healthy, cautious voice.
Giving more attention to the voice of doubt than to the voice that says you can do it.
Settling back into your comfort zone once a challenge starts to feel normal.
Letting other people's opinions decide what you go for.

Try this in your next practice

Write down one goal that genuinely scares you, such as an exam, a Pro-Am or a dance you've been avoiding. When the doubting voice starts up during practice, notice it, then answer it with the voice that says you can do this. Then take one new action towards that goal.

Frequently asked questions

Is it normal to be scared before a dance exam or Pro-Am?

Yes. We all have voices of fear and doubt, and they serve a purpose. I wasn't born doing what I do now. I trained myself by stepping into situations that scared me, and early on I'd be sweaty and panicked in front of people.

Will the fear ever go away?

The things you fear become normal if you do them often enough. After a few Pro-Ams it will still be exciting, but you'll know what to expect, because your comfort zone has grown.

Should I do a Pro-Am if my coach thinks I'm ready?

In the video my answer is yes: do it, and do it with fear. Courage isn't removing the fear. It's acting in the face of it.

What if I make a mistake or fall on the floor?

You might. That uncertainty is part of why we dance and what makes competition interesting. Failing isn't failure, it's a lesson, and you'll be proud of yourself for stepping out and doing it.

Related lessons

Vaughan Liddicoat is a 4 time World Professional 10 Dance representative for Australia, an accredited coach and the founder of Ballroom Mastery. He has a passion for dance and wants to help you become the best dancer you can be and have an amazing time doing it.

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