stress + nutrition: how dancers can stay calm under pressure

Dancers thrive on the stage, but the pressures of performance and long hours of rehearsals can take a toll both physically and mentally. While dance is often a way to release stress, it’s also important for dancers to recognize when to step back and recharge in other ways. One of the most powerful tools for managing stress?

Proper nutrition.

In this post, we’ll explore how nutrition and mindfulness helps dancers stay calm, balanced, and resilient during even the most intense performance seasons.

dance as a stress-relief practice (and knowing when to step back)

For many dancers—myself included—dance is meditative. It’s a way we release tension, find focus, and connect with our body. But there’s a fine line between using dance as stress relief and pushing yourself too far.

When dance becomes a profession, it can shift from being an outlet to a source of stress. Recognizing when to step back is crucial. Engaging in other activities like restorative yoga, walking, or meditation can give your mind and body a much-needed reset.

Actionable Tip - Identify a non-dance activity you enjoy for stress relief. Can you incorporate it into your routine during high-stress periods, like peak performance season?

how stress impacts the body + mind

Not all stress is bad. A certain level of stress, like pre-performance jitters (adrenaline), can actually boost your energy and focus. But chronic stress—when it lingers too long—can disrupt your body’s natural balance. Elevated cortisol levels (a key stress hormone) can lead to increased inflammation, poor sleep, and hindered recovery.

Physically, chronic stress may show up as soreness, trouble focusing, sleep difficulties, or even a lack of hunger. Sound familiar? As dancers, we are deeply in tune with our bodies and can often pick up on these subtle changes.

nutritional strategies to manage stress symptoms

To combat these stress responses, it’s important to ensure you’re getting the right nutrients:

• Magnesium - Known for helping with migraines and anxiety, magnesium can ease muscle tension and support mental health. Many dancers don’t get enough magnesium through diet, so adding foods like spinach, almonds, and pumpkin seeds can help.

• Vitamin B6 - Often effective when paired with magnesium, B6 supports the nervous system and can reduce anxiety. You can find B6 in foods like poultry, bananas, and chickpeas.

• Iron - Low iron levels can contribute to anxiety and depression. Incorporating iron-rich foods like beef, liver, and spinach into your diet, paired with vitamin C-rich foods to aid absorption, can help reduce these symptoms.

• Fiber - Fiber stabilizes blood sugar, which helps balance mood and energy. Whole grains, legumes, seeds, and vegetables are great sources of fiber.

• Balanced Fat Intake - Fats—especially the unsaturated omega-3s—support hormone balance, including cortisol. Aim for a balance of omega-6 to omega-3 fatty acids (1-4g:1g), with foods like fish, chia seeds, and walnuts being excellent omega-3 sources.

Actionable Tip - Combine these nutrients into simple meals or snacks, like a smoothie with chia seeds, spinach, and bananas or a trail mix with dark chocolate, almonds, and pumpkin seeds.

but what if I'm not hungry?

I get it—stress can sometimes suppress your appetite - that's what happens for me. During high-stress times, eating may feel like the last thing you want to do. However, skipping meals can lead to energy crashes and poor performance. I always remind myself to take a few calm bites of food—even when I’m not hungry. Often, this jump-starts my appetite, and I’m able to finish the meal mindfully.

Why push myself to eat during stressful times? Because eating consistently throughout the day stabilizes blood sugar and helps prevent mood swings and energy dips.

Expanded Thought - Stress can lead to mindless eating or skipping meals altogether. Both can be damaging in the long term. By planning meals and snacks ahead of time, you can ensure that stress doesn’t interfere with your nutrition. Proactively plan your meals for the week before stress sets in!

staying calm under pressure

Even though these strategies may seem simple, they can feel overwhelming and impossible when you’re deep in a stressful season. It’s important to remember that managing stress isn’t just about food—it’s about building habits and behaviors that promote calm and recovery.

Ask yourself:

• Are you taking a few deep breaths before starting to eat?

• What does your pre-bed routine look like? Can you improve it for better sleep?

• Are you getting some sunshine shortly after waking? This can help reset your circadian rhythm, especially if your sleep is erratic.

Actionable Tip - Start with a simple bedtime routine—try light stretching, a calming tea like chamomile, and avoiding screens an hour before bed. Grab a book, and allow yourself to unwind fully.

Managing stress as a dancer isn’t just about pushing through—it’s about being mindful of your body’s signals and fueling it with the right nutrients to support you through the most demanding times. By prioritizing food freedom, balanced nutrition, and self-care practices like a solid bedtime routine, you can stay calm, collected, and ready to perform at your best—even under pressure.

resources

Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

Kim, J., & Wessling-Resnick, M. (2014). Iron and mechanisms of emotional behavior. The Journal of nutritional biochemistry, 25(11), 1101–1107. https://doi.org/10.1016/j.jnutbio.2014.07.003

Madison, A. A., Belury, M. A., Andridge, R., Renna, M. E., Rosie Shrout, M., Malarkey, W. B., Lin, J., Epel, E. S., & Kiecolt-Glaser, J. K. (2021). Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Molecular psychiatry, 26(7), 3034–3042. https://doi.org/10.1038/s41380-021-01077-2.

Pouteau, E., Kabir-Ahmadi, M., Noah, L., Mazur, A., Dye, L., Hellhammer, J., Pickering, G., & Dubray, C. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PloS one, 13(12), e0208454. https://doi.org/10.1371/journal.pone.0208454

Welch, K. M., & Ramadan, N. M. (1995). Mitochondria, magnesium and migraine. Journal of the neurological sciences, 134(1-2), 9–14. https://doi.org/10.1016/0022-510x(95)00196-1