Navigating Perfectionism in Dancers: Psychological Skills Training for Sustainable Excellence

Working with dancers often brings unique challenges, particularly when perfectionism drives their motivation and influences their well-being. As a Certified Mental Performance Consultant (CMPC) who works closely with dancers, I see how the pursuit of flawlessness can push dancers toward both peak performance and burnout. Understanding the role of perfectionism in this population is crucial, as research shows that it affects their motivation, emotional resilience, and mental health in meaningful ways.

Understanding Perfectionism in Dance

Perfectionism in athletes, including dancers, typically consists of two main types: personal standards perfectionism (PSP) and evaluative concerns perfectionism (ECP). PSP involves setting high personal standards and striving for excellence, often positively associated with motivation and engagement. ECP, on the other hand, reflects a fear of mistakes, harsh self-criticism, and concern over others’ evaluations, which can contribute to anxiety, emotional exhaustion, and burnout (Cowden et al., 2019; Waleriańczyk & Stolarski, 2022).

For dancers, perfectionism can lead to a cycle where even minor mistakes feel like failures, impacting their emotional well-being. Waleriańczyk and Stolarski's (2022) study found that ECP often correlates with increased emotional exhaustion and reduced accomplishment, key components of burnout. Conversely, PSP was linked to sustained motivation, suggesting that when perfectionism is self-directed rather than rooted in external evaluation, it can enhance engagement and resilience.

Mindfulness as a Pathway to Manage Perfectionism

Mindfulness is a powerful tool for dancers struggling with perfectionism. Studies have shown that mindfulness-based interventions can help reduce maladaptive perfectionism by fostering self-acceptance and reducing self-criticism (Wimberley et al., 2015; James & Rimes, 2017). By practicing mindfulness, dancers learn to observe their thoughts and feelings without judgment, which helps them detach from the harsh self-critical tendencies associated with ECP. A study on mindfulness-based cognitive therapy (MBCT) found that mindfulness training significantly reduced perfectionism-related stress and rumination, as participants developed self-compassion and a nonjudgmental stance toward their experiences (James & Rimes, 2017).

Research has also shown that mindfulness can improve resilience and self-efficacy in college students, suggesting that similar benefits may be extended to dancers (Vidic & Cherup, 2016). A mindfulness-based approach can help dancers not only manage perfectionism but also bolster resilience against the physical and emotional challenges of their craft. This is especially valuable in competitive environments where dancers are constantly evaluated and often face high external pressures.

Strategies for Supporting Perfectionistic Dancers

Using Psychological Skills Training (PST) as a framework, we can equip dancers with tools to manage perfectionism healthily. PST is widely used across sports to help athletes build resilience and manage mental demands, and research supports its effectiveness in reducing negative outcomes associated with perfectionistic concerns (Watson et al., 2023). Key components of PST include goal-setting, self-talk, relaxation techniques, and imagery, which can help dancers maintain emotional balance, manage stress, and improve focus.

1. Goal Setting for Self-Compassion

Goal setting is a fundamental aspect of performance training, yet for dancers with perfectionistic tendencies, goal setting focused solely on high-stakes outcomes (e.g., “I must be flawless in this performance”) can heighten stress and self-criticism. Shifting goal setting to emphasize process over perfection can help dancers build resilience and maintain mental well-being. Self-compassionate goal setting encourages dancers to frame their aspirations around learning and growth rather than rigid success metrics.

For example, a dancer might shift their focus from an outcome like “nailing every turn in rehearsal” to a process-oriented goal such as “maintaining focus and balance throughout each turn.” By creating goals that are challenging yet achievable and rooted in personal growth, dancers can celebrate small successes and improvements, reducing the fear of failure that often accompanies evaluative concerns perfectionism (ECP). Research on psychological skills training (PST) emphasizes that process-focused goals help dancers reframe mistakes as part of the learning journey, enhancing motivation and persistence (Watson et al., 2023).

Moreover, self-compassionate goal setting aligns with the concept of "growth mindset," which encourages dancers to see ability as flexible rather than fixed (Dweck, 2008). This shift can create a more forgiving environment, where dancers feel empowered to take risks and explore their craft without the burden of harsh self-judgment.

2. Self-Talk for Cognitive Flexibility

Perfectionistic dancers often struggle with harsh self-talk, interpreting even minor mistakes as failures. Teaching dancers to engage in constructive self-talk helps them develop cognitive flexibility, allowing them to respond to setbacks with resilience instead of self-criticism. Self-talk within PST involves identifying negative, automatic thoughts and replacing them with affirming, process-focused language that supports emotional regulation and motivation.

For instance, rather than thinking, “I messed up that routine; I’m a failure,” dancers can be trained to say, “I can learn from that slip-up and make it better next time.” Research shows that dancers who practice positive self-talk experience less performance anxiety and greater satisfaction, as it encourages them to focus on personal improvement instead of comparing themselves to others or worrying about external judgment (Wimberley et al., 2015).

Another effective self-talk strategy is the use of present-focused affirmations. Statements like “I am prepared and capable” or “I am improving with each practice” shift the dancer’s mindset from worry about potential outcomes to confidence in their current abilities. Developing a bank of these affirmations allows dancers to maintain cognitive flexibility in high-stress situations, like auditions or live performances.

3. Relaxation Techniques to Combat Anxiety

Relaxation techniques are invaluable for dancers prone to perfectionistic concerns, as they can help reduce the physical and mental symptoms of anxiety. Anxiety can negatively impact performance by causing muscle tension, erratic breathing, and distraction, all of which can be especially debilitating in dance, where precision and control are essential.

Breathing exercises, such as box breathing, help dancers maintain a calm state by engaging the parasympathetic nervous system, reducing heart rate and tension. Progressive muscle relaxation (PMR) is another useful technique where dancers intentionally tense and release different muscle groups. This practice builds awareness of how physical stress manifests in their bodies, enabling them to release tension before it affects their performance.

According to Cowden et al. (2019), athletes who incorporate relaxation techniques into their training report lower stress levels and improved mental toughness, as these practices equip them to handle performance pressure with greater ease. For dancers, relaxation techniques before, during, and after rehearsals can help create a positive feedback loop where stress reduction enhances performance, reinforcing their sense of control and confidence.

4. Imagery for Enhancing Confidence

Imagery, or visualization, is an evidence-based technique that supports dancers in mentally rehearsing their routines and preparing for high-pressure moments. For dancers with perfectionistic tendencies, visualization can help counteract performance anxiety by allowing them to mentally practice challenging movements, visualize success, and build self-efficacy in a controlled environment.

Research suggests that imagery fosters a sense of mastery by giving dancers a chance to "see" themselves performing with poise and precision, which builds a strong sense of readiness and confidence. To enhance the effectiveness of imagery, dancers can be guided through a multi-sensory visualization process: they might imagine the feeling of the floor underfoot, hear the rhythm of the music, and feel their muscles engaging in each movement. This holistic approach to visualization not only solidifies muscle memory but also helps dancers feel grounded and prepared when they step into the actual performance space (Cowden et al., 2019).

For perfectionistic dancers who worry about errors, imagery also allows them to rehearse staying composed after a slip-up. Visualizing a quick recovery from a misstep helps dancers cultivate resilience and reduces fear of mistakes, as they see themselves successfully moving through challenges. By practicing calm and confident reactions through imagery, dancers can enter performances feeling mentally equipped to handle any outcome.

Looking Ahead: Toward Balanced Perfectionism

Encouraging balanced perfectionism means helping dancers embrace their high standards while reducing the fear-driven behaviors associated with ECP. Studies suggest that when perfectionism is intrinsic and self-motivated (PSP), dancers are more likely to experience satisfaction and sustained engagement (Cowden et al., 2019; Watson et al., 2023). In my work, creating a culture of psychological safety—where dancers feel valued for effort and progress—has helped many recalibrate their perfectionism into a sustainable, growth-focused mindset.

By fostering resilience through PST and mindfulness, we can support dancers in navigating their perfectionistic tendencies, helping them achieve excellence without sacrificing mental well-being. Dancers dedicated to their craft deserve support that allows them to thrive not only in performance but in their lives beyond the stage.

References 

Cowden, R. G., Crust, L., Jackman, P. C., & Duckett, T. R. (2019). Perfectionism and motivation in sport: The mediating role of mental toughness. South African Journal of Science, 115(1/2). https://doi.org/10.17159/sajs.2019/5271

Dweck, C. S. (2008). Mindset. Ballantine Books.

James, K., & Rimes, K. A. (2018). Mindfulness-Based Cognitive Therapy Versus Pure Cognitive Behavioural Self-Help for Perfectionism: A Pilot Randomised Study. Mindfulness, 9(3), 801–814. https://doi.org/10.1007/s12671-017-0817-8

Waleriańczyk, W., & Stolarski, M. (2022). Perfectionism, athlete burnout, and engagement: A five-month longitudinal test of the 2 × 2 model of perfectionism. Personality and Individual Differences, 195, 111698. https://doi.org/10.1016/j.paid.2022.111698

Vidic, Z., & Cherup, N. (2019). Mindfulness in classroom: Effect of a mindfulness-based relaxation class on college students' stress, resilience, self-efficacy and perfectionism. College Student Journal, 53(1), 130-144.

Watson, D. R., Hill, A. P., & Madigan, D. J. (2023). Psychological skills training and perfectionism: A single-subject multiple baseline study. Journal of Applied Sport Psychology, 35(5), 854–873. https://doi.org/10.1080/10413200.2022.2137597

Wimberley, T. E., Mintz, L. B., & Suh, H. (2016). Perfectionism and Mindfulness: Effectiveness of a Bibliotherapy Intervention. Mindfulness, 7(2), 433–444. https://doi.org/10.1007/s12671-015-0460-1