13 Steps to Reduce Ballet Burnout

Below are some steps you can take to continue progressing in your training through lessons and through supplemental training such as summer programs while reducing the risk of dancer burnout.

1. Rest & Good Sleep Habits

One of the most important things you can do to prevent ballet burnout is to ensure you give your body time to rest. Rest is when your body strengthens muscles and physical fitness while repairing the microtears that occur through strength training and flexibility training. It’s what gives your mind time to relax and reset and what gives your emotions time to rebalance before the next period of training and competition. In short, rest is integral to your physical, mental, and emotional health.

First and foremost, make sure you develop good sleep habits. Ensure you are getting at least 8 hours of good-quality sleep a night. It is incredibly helpful to have a sleep routine that includes going to bed at the same time every night and waking up at the same time each morning. If you’re someone who struggles to fall asleep, develop a nighttime routine that includes dimming the lights and taking time away from screens (phones, tvs, computers) for two hours before going to bed. Consider journaling, meditation, a relaxing bath, or a short nighttime yoga routine to signal relaxation to your body and mind and prepare it for sleep.

2. Time Away

Even though training, including summer ballet programs, is important, it’s also important to give yourself designated breaks during your training. These work best when the breaks are something planned and looked forward to (e.g. “I have two weeks between spring classes and my summer ballet program. During that time, I am looking forward to a week-long beach vacation with my family and reading my favorite book series.”), as opposed to being a last straw “I can’t take this anymore, I’m not going to class today,” break, which can lead to feelings of guilt and frustration.

Plan your time away and take time to consider exactly what will be most productive and healing to your body and mind during that time to help rejuvenate you before your training restarts.

3. Give Time to Other Interests

One of the reasons we can experience burnout as ballet dancers is that it can take time away from other things that are important to us. If you like to paint, write, play basketball, swim, or do some other hobby, make sure you’re planning time each week to participate in those interests as well. Conscientiously planning and setting aside time each week to do the (other) things you love means that you can look forward to your time doing them instead of feeling like ballet is detracting from your time to do what you love.

4. Change Up Your Workout

There will be times that you have a break between your ballet training. For instance, you’ll have time after spring classes end and summer programs begin, and between summer programs and fall classes. During that time, it’s important to keep your body active so you don’t lose your physical fitness, but it can also be helpful in preventing dancer burnout to do so in a way different from your traditional dance training.

Ballet is a multifaceted sport, requiring balance, flexibility, strength, and aerobic fitness. That means basically any other physical workout is going to help maintain the gains you’ve seen during your training season—as long as your new workouts are well-rounded. During your training downtime, pair swimming (aerobic) with yoga (balance & flexibility) or jogging (aerobic) with strength training.

5. Find Variety in Training

Similar to changing up your workout, it can be great to change the way you train as well. This is one way in which summer ballet programs can create a nice change of pace for ballet students after the spring dance season. Summer ballet programs have a different routine, different instructors, different students, and different guest instructors, which can create variety and much-needed novelty to an otherwise predictable routine.

6. Eat Healthily

Another way to prevent burnout in ballet is to eat healthily. Physical burnout can be greatly reduced or prevented if you’re eating a healthy diet. If you’re not quite sure what a healthy diet looks like for you, consult your ballet instructors, your doctor, or a dietician to help.

7. Express Gratitude

Expressing gratitude, and doing so often, is a tried-and-true practice for improving your mood and emotions. If you start to feel burnout coming on, try keeping a gratitude journal where you write 3-5 things each day that you’re grateful for, with an open mind (but not forced attitude) toward your ballet training. Most studies suggest you’ll start to feel your mood begin to lift within a week!

8. Keep a Journal

Keeping a journal is also a great way to reduce your risk of burnout in your ballet training. It’s okay to have days of frustration, low motivation, or reduced confidence. It’s completely normal and acceptable not to be totally excited about ballet all day every day. Keep a journal to work through these thoughts and to give them a place to be acknowledged and accepted. Psychologists attest that giving space for these emotions, acknowledging them, and being gentle and accepting with yourself for having them, helps the negative feelings dissipate faster than pushing them down, refusing to acknowledge them, or feeling negatively about having negative emotions in the first place.

9. Practice a Growth Mindset

There will be times your training will plateau, and that’s okay! Again, it’s completely normal in ballet training to reach a point where you’re not feeling as much progress as you were during other times, or to hit a skill that you have difficulty mastering. This is where it can be important to have a growth mindset. If you’re not sure what, exactly, a growth mindset is, check out this article. Instead of the mindset of, “I can’t do this,” or “I give up,” try, “I’m working hard on strengthening this skill,” or “I know that with more time and practice I can master my ________.” “I can do this. I got this.”

10. Keep Good Company

We are significantly impacted by the people around us. In fact, research shows that we are the average of the five people we spend the most time with. If you spend the most time with people who are negative about ballet or easily give up on things, you’re more likely to experience ballet burnout. If, instead, you spend time with resilient people who don’t give up when things get difficult and have healthy habits when it comes to processing their emotions and thoughts, then you’re more likely to do so as well.

11. Listen to Music

Music can also be a powerful tool in reducing ballet burnout. Keep in mind that burnout is physical, emotional, and mental. Music is scientifically proven to impact our emotions, especially softer, low music, which helps to slow your heartrate, reduce blood pressure, and soften the stress response. If you feel the adrenaline of burnout and frustration begin to surge, take time to find a quiet place to listen to some music. For extra points, find music you can sing along to, which further increases the positive benefits.

12. Spend Time in Nature

Maybe it sounds a little new-agey, but there’s no doubt that spending time in nature has a direct impact on mental and emotional health. As little as 15 minutes outside in the sunshine per day increases your levels of vitamin D, which is imperative for maintaining muscle strength as well as reducing fatigue and depression.

13. Be Easy on Yourself

Last but certainly not least, be easy on yourself. Remember that your thoughts have a powerful influence on your mental, physical, and emotional health. You don’t hear anyone’s voice or feel anyone’s criticisms as much as you hear and feel your own. Try to be kind to yourself, even when you’re going through difficult emotions. Remember to acknowledge the emotions and be gentle on yourself for having them. Know that every person, even if they don’t show it in front of you, has difficulty staying motivated all the time and you are most certainly not alone in your struggle.

Final Thoughts

Preventing burnout in ballet is all about balance. By attending to your physical, emotional, and mental health, you can help to prevent burnout while still being able to participate in important training periods such as summer ballet programs.

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All hyperbole aside, these concerns and feelings of insecurity are valid. As a parent, you want what’s best for your child so with a little more digging into the subject, let’s discover why the pros of putting your son in ballet outweigh the cons.

Should You Put Your Son in Ballet?

There are many physical, social, and mental benefits to putting your son in ballet. From learning discipline and focus to mastering physical skills including strength, balance, and flexibility, there are many reasons to put your son in ballet, if he’s interested. In addition, there are several scholarship and education opportunities for male ballet dancers.

Reasons To Enroll Your Son in Ballet 

“Ballet is not just for the career dancer but is a tool for those seeking a holistic approach to their physical well-being. It will teach discipline, strength, balance, flexibility, problem-solving, respect, focus, and many more skills that translate far beyond the studio.” -Benjamin Raymant, Artist with Hale Center Theatre

There are undoubtedly several physical and mental benefits to enrolling your son in ballet. However, one might argue that many of these benefits are akin to any other sport that physically exercises the body. While this may be true, it also does not begin to scratch the surface when compared to the economic benefits of ballet for boys. Considering that male dancers are scarce in the dance world, there are extensive opportunities regarding scholarships, education, and career opportunities if you put your son in ballet. 

The Physical, Mental, and Social Benefits

Regardless of gender, ballet teaches students discipline, coordination, flexibility, and assists with injury prevention. It is widely known that football players practice ballet for this in particular. With the confidence it instills comes more character-building self-awareness and maturity, not to mention other life skills such as time management and self-discipline.

In regard to the social benefits of dance, Ryan Hatch, Artist with Utah Metropolitan Ballet, puts it like this “Becoming a male ballet dancer means: learning to work hard, be strong, and communicate with your partner. Traditionally, in a pas de deux, the man and the woman are telling a story. To be successful, the partnership needs to learn how to work together to achieve the same end goal.”  

When we teach our sons to dance, we teach them that they are capable of more than they knew in every aspect of their lives, from school and social interaction.  

Click here for more reading on the benefits of dance.

The Extensive Opportunities 

The Wisconsin Literacy Resource Network has noted that “Most ballets have almost equal parts male and female roles. But in the U.S., boys who want to do ballet are hard to come by.” Many parents are boggled by the immense amount of doors that ballet has opened to their sons, from scholarships and educational opportunities to travel and more. In addition to meeting people from all walks of life, your son might also get multiple performance opportunities.

It’s Becoming More Popular

If you are still debating whether putting your son in ballet is the best move, consider that male dancers are becoming more socially accepted and celebrated. Additionally, all the aforementioned health benefits of dance, including confidence and grace, make it possible for male dancers to increase the awareness of their peers that dance is a genderless sport. There’s no reason men cannot be dancers and they are starting to become more common in the profession.  

To answer one of the questions at the beginning of the article: Will my son be the only boy in his dance class? It’s likely he will not be!  Will he be able to find a male teacher or even a class of all boys? Though it’s not guaranteed, those types of classes are becoming more common.

“In my experience, one of the biggest things that helped me stay in dance was exposure to professional male dancers and teachers. In my pre-teens, I got to work with Jeff Amsden, former faculty of Tremaine Dance Convention. Seeing a professional male ballet dancer was really eye-opening to me. This was one of the things that helped me to understand that boys have a place in ballet. It is very important to educate boys and show them that ballet is for everybody. Educating boys and giving them role models to look up to is crucial to ending the stereotype that ballet is not for boys.” -Ryan Hatch, Artist with Utah Metropolitan Ballet

Let Boys Dance! 

To surmise, in addition to the plethora of mental and physical benefits, there are limitless opportunities for male dancers that commit themselves to the art.  As the number of boys in ballet grows, it is likely that he will make lifelong friends and have a healthier, more creative outlook on life. If your child wants to dance, let him follow his passion! 

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Can You Start Ballet at 13 Years Old?

Yes, you can start ballet at 13 years old. However, if you hope to have a college or professional career in ballet, starting at 13 years old will likely mean that you have to work harder than your peers. If you find a great technical classical ballet instructor and commit to regular training and rehearsals, with the right level of commitment, you can catch up to dancers who may have started their training earlier than you.

If you’d like to start ballet at 13 years old just for fun, then you’re in luck. Anyone–any age–can start ballet at any time for recreational or personal purposes. Find a class you’re comfortable with, and have fun. After all, that’s what dance is all about!

What Challenges Will a Dancer Face Starting Ballet at 13 Years Old?

Because you may be older than some of your peers, there are some challenges that you may face starting ballet at 13 years old compared to starting younger. Here are what those challenges may look like–and how to overcome them.

The First Class

One of the first difficulties is often the hurdle of the first class. There can be nervousness of looking silly, being clumsy, and, in general, just not knowing what to expect. Encourage your teenager by reminding them of why they wanted to sign up! To get rid of the jitters, call ahead of time to make sure you’ve got everything you need. Knowing you’re wearing the proper uniform, the right hair, and have the time and location correct can calm the nerves.

Being The Oldest One

When you start your child later, they might feel uncomfortable being the oldest in their level. This psychological hurdle is likely to be one of the biggest they will face. When possible, try to get them into a class that is closer to their age to avoid embarrassment or discouragement. If that’s not possible, consider taking private lessons and attending workshops to close the gap between them and dancers their age. As ballet is a very technique-heavy dance, at first it’s less about physical ability than it is about learning form and proper posturing. Let your teen know that they will likely graduate the beginning levels much faster than the other children once they have learned the basics. But, even for the most athletic or graceful of us, we still have to gather these building blocks first.

More Motivation To Improve!

Those that start ballet later, know that they are behind and therefore much harder to catch up. Their maturity and developed body awareness will likely be their biggest advantage in starting late. If they work incredibly hard, practice, and stretch every night they can make their professional dreams come true. Encourage them not to give up! It may be intimidating to dance alongside those that have more experience but we all have to start somewhere. Instead of feeling discouraged, tell your dancer to look for what they admire in others and find ways to emulate it. 

The Benefits

Whether you are aspiring to a ballet career or are wanting to dance for recreation, the benefits you will receive from the sport are the same. The increase in strength, flexibility, and self-esteem will come as you grow into your own as a dancer. The teenage years are known for being emotional periods of growth and uncertainty but with time your preteens will be able to ground themselves with this classical art form.

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4 Tips for Getting Better at Ballet

1. Practice, Practice, Practice

If you are serious about getting better, it isn’t enough to wish it. Ballet shouldn’t end when you go home. The most common advice you will receive about improving your ballet skills is to practice whenever you have the chance. In class, identify skills that require more work to solidify and do those at home. If you don’t have a mirror, record yourself doing them so that you can see how you look. In addition to practicing, consider cross-training by adding conditioning to your regime. Though doing ab workouts are never fun, your strength will lift you to new heights as you jump higher and hold positions longer.

2. Come Prepared

The best way we can come prepared for class might be the first that comes to mind. If you want to improve quickly, make sure to take time beforehand to memorize essential ballet terminology. The faster we can mentally recall positions, the more focus we can put into the form and correct positioning. By learning the terminology outside of class, we spend more time in class getting feedback on form and technique instead of figuring out what we are supposed to do.  

Stretching beforehand is another great way to maximize class time. If you come to class still needing to limber up, it may take half the class before you’re loose enough to perform skills at your peak. Consistent stretching outside of class will also ensure that you are reaching your potential in training. Additionally, consider doing breathing exercises before class to loosen your muscles and relax so you can better ease into your moves.

3. Let Go of Embarrassment 

Often the only one holding you back is yourself. Don’t be afraid to fail because the only people that never fail are those that never tried. In such a competitive sport, it’s easy to get discouraged. Don’t let criticism get to you. Your coaches wouldn’t be worth your money if they never gave you constructive feedback. Seek out their feedback every class to fine-tune your dancing. Remember that with every correction, you are getting closer to being the best ballerina you can be. Trust in the process and keep your chin up.

4. Focus On Your Goal

Scientific research has shown that mental visualization can be a very effective tool for growth! Use it to help you correct your form on a specific move or execute a routine smoother. When you have downtime, run through skills in your head multiple times that you are struggling with. If you see yourself do it in your head, it will make the physical execution even easier. Focusing on your goal also makes the process seem less difficult. When you are struggling with motivation, remind yourself why you are doing this. Picture yourself in the coveted lead role of The Nutcracker, or whatever position you are aspiring to, and take a minute to visualize how it will feel. When you wholeheartedly focus on a goal, the sky is the limit.

Final Thoughts

In short, if you are looking for a simple fix, we don’t have the answer for you. Ballet is a difficult sport that requires dedication and perseverance. As with any sport, the time you’ve spent practicing is reflected in your performance. Keep focused, work hard, and you’ll get to where you want to

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Ballet is a beautiful, fulfilling form of dance. It encompasses strength, flowing lines, technique, and passion all in a single dance. Below, we discuss whether you can teach yourself ballet at home or if you’re better off learning to dance ballet at a ballet studio.

Can You Teach Yourself Ballet?

While you can introduce yourself to basic ballet concepts, it is very unlikely for an aspiring dancer to be able to successfully teach themselves ballet. This is because ballet is a very technique-heavy dance. Without proper instruction, an aspiring dancer will pick up bad habits that will need to be unlearned in the future.

In addition, teaching yourself ballet can increase the risk of injury. If a dancer is serious about learning ballet, it is highly advised that they find a ballet class with a reputable ballet instructor, or that they invest in private ballet lessons.

However, there are some aspects of ballet that can be learned on one’s own, including strength training, flexibility, and terminology.

Why Can’t I Teach Myself Ballet?

It’s inadvisable to try to teach yourself ballet without proper instruction. Even when it comes to ballet lessons on YouTube, remember that anyone can post a YouTube video, but it doesn’t necessarily make them a reputable ballet instructor. Cross-reference the instructor and the moves, then still keep in mind that moves can be incorrectly performed–or even cause injury–without the keen eye and instruction from a dedicated instructor.

Here are some reasons you should avoid teaching yourself ballet:

• Technical Standards. Ballet relies on very specific and stringent technique. Without a trained eye and masterful instruction, it’s unlikely the technique you teach yourself will be in line with actual ballet standards.
• Bad Habits. Teaching yourself ballet can lead to bad habits that will need to be broken later. Muscle memory is real, and it is more difficult to unlearn a bad muscle memory habit than it is to make a good one in the first place.
• Injury. Ballet requires strength, technique, and flexibility. Without a knowledgeable instructor, it can be easy to accidentally injure yourself.

What Type of Ballet Can I Teach Myself at Home?

While it’s difficult to teach yourself proper, classical ballet technique without a former instructor, there are some aspects of ballet that you can learn at home.

• Strength Training. Ballet is a dance that requires strength. Basic barre exercises or even basic strength training or yoga can help prime the body to withstand ballet training.
• Flexibility. Flexibility is essential for ballet. Find reputable strength training exercises online. Remember to listen to your body and to go slowly to avoid injury.
• Terminology. Ballet uses French terminology to describe movements and techniques. It can be helpful to learn ballet terminology on your own.

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