Turning up to a London dance competition can feel both exciting and nerve-wracking. You’ve put in the training, picked out your outfit, and maybe even imagined how the crowd might react. But once the day gets closer, nerves can sneak up on you. Your mind starts racing, your stomach tightens, and even simple steps feel harder. If you’ve ever battled anxiety before stepping onto the floor, you’re not the only one. It’s common, and it’s nothing to be ashamed of.

Many dancers feel pressure to perform well, represent their team, or meet their own high expectations. That pressure can turn into physical or mental stress right when you’re trying to focus. Handling that pressure well is part of becoming a stronger, more confident dancer. Learning how to deal with that anxiety early on makes the experience more enjoyable and gives you a better shot at performing your best when it matters most.

Understanding Pre-Competition Anxiety

Anxiety before a dance competition looks different for everyone. Some notice how their heartbeat speeds up, others feel shaky or struggle to remember choreography. For some, it’s more about struggling to stay positive or feeling like they might mess up before they’ve even started. It’s not just nerves. It’s your body and mind reacting to the pressure of wanting to do well in front of others.

You might feel anxious a few days before, or maybe it hits right before stepping on stage. Some of the more common signs include:

– Overthinking steps or doubting your ability
– Feeling sick or losing your appetite
– Muscle tension or stiffness
– Racing thoughts or trouble focusing
– Trouble sleeping the night before the event

Understanding what your body does when you’re nervous helps you respond better when it happens. If you’ve danced through shaky hands or a dry mouth, you’ve already had a taste of how anxiety shows up. Once you spot these signs in advance, you can start using practical ways to calm yourself without letting the fear take over.

Techniques To Manage Pre-Competition Anxiety

Working through nerves is more about finding what makes your mind and body feel centred than trying to push anxiety away altogether. Small routines or calming techniques can help get mental tension under control and stop your body from feeling overloaded. What works for one dancer might not work for another, so it helps to test things out and stick with what feels right for you.

A good place to start is with your breath. It sounds simple, but steady breathing can interrupt panic quickly. Try this: inhale through your nose for four counts, hold for four, then exhale slowly through your mouth. Repeat it two or three times when you feel tension building. Even a short practice can help bring things back into balance.

Here are more ways to manage anxiety before performing:

1. Create a pre-competition ritual – It could be a short warm-up, listening to a favourite song, or repeating positive words to yourself. Familiar routines help ease your mind.
2. Use visualisation – Picture yourself walking out, dancing with control, and finishing with pride. Imagine the space, the lights, and the crowd cheering you on.
3. Stay present – Use mindfulness to focus on what’s happening now. Notice the feel of your shoes, the music, or your breathing. This keeps your thoughts grounded.
4. Challenge negative thoughts – If you find yourself thinking, “I’m going to mess up,” counter it with, “I’ve practised. I’m ready.”
5. Move your body gently before performing – Light stretching or walking helps keep your energy loose and stops you from seizing up right before it’s time to dance.

Think of these tools like tuning a guitar before going on stage. You’re not trying to be perfect. You’re just helping yourself feel ready. When you combine these calming techniques with regular practice and a bit of support, you’re giving yourself a better chance to stay focused and enjoy the experience.

Preparing Mentally And Physically For The Competition

Feeling confident on the day of the competition starts well before you step into the venue. Preparing your body and your mind goes a long way in easing anxiety and helping you feel ready when it’s time to perform.

Begin with regular, balanced training. Spread your sessions out over time so you’re not trying to squeeze everything in last minute. Run through your full routine during practice, ideally in spaces that feel like the competition venue. Be aware of how your muscles respond and rest properly if something doesn’t feel quite right. Going too hard just before the big day often does more harm than good.

There are key habits to build in the days leading up to your event:

– Eat balanced meals that give lasting energy, not just quick fills
– Drink enough water in the days before, not just on the day itself
– Sleep well for several nights before the event – one good night isn’t enough

On the mental side, try setting goals that are clear and doable. Swap “I must take first place” for “I want to stay strong through the whole routine.” These goals help ease pressure and sharpen your focus. Add to that some visualisation the night before. Go through the routine in your mind, from warm-up to final pose. The more familiar it feels in your thoughts, the smoother it’ll likely feel in real life.

A dancer from South London once shared their trick for staying calm: they laid out clothes and snacks the night before, played the same soft playlist in the morning, and ran their routine in socks on the living room floor. Simple habits like those can help you feel more in control of the day ahead.

Creating A Supportive Environment

You might be dancing solo, but you’re never really alone. Having a support system in place can make calming your nerves a lot easier. Whether it’s your coach, teammates, friends, or family, knowing someone’s backing you can be just the thing you need to quiet anxious thoughts.

Make time for support during your prep. Chat with teammates or your instructor about how you’re feeling. If you need a bit of quiet time, give people a heads up. Or if you need someone to help take your mind off things, let them know. Most people want to help—they might just be waiting for you to say what’s helpful.

Here are a few simple ways to build your support base:

– Pick one or two people to check in with on the day—they don’t need to be dancers, just people who help you stay calm
– Talk with your instructor about what’s weighing on your mind—they might offer some practical advice
– Steer clear of anyone who adds pressure before your turn—stick with upbeat and supportive voices
– Let your close ones know how anxiety shows up for you—so they can help spot and manage it with you

Support won’t make nerves vanish, but it absolutely makes them feel lighter. Sometimes, a small nod from a friend or a gentle word from your coach can be more useful than another run-through of your routine. Build those connections and let them help lift the pressure of performance.

Step Into Your Power With Confidence

Dance competition nerves are real, but so is your preparation. By tuning into how anxiety affects you and learning what truly makes you feel balanced—whether that’s routines, breathing, visualisation, or support—you’re building more than technique. You’re building strength and character.

The way you handle those nerves shapes your confidence. You’re not just reacting, you’re choosing how to face the moment. And that’s the mark of a strong performer.

Carry your training, your preparation, and your mindset with you as you walk onto that stage. Trust what you’ve practised. Trust the time and effort you’ve put in. This is your moment to move freely and show up as your best. Let your nerves remind you how much you care, then let the music carry you forward.

When you are ready to confidently tackle dance competitions in London, join us at Ginga Boo to perfect your skills and boost your confidence on the dance floor. Embrace the exciting journey ahead and turn those initial nerves into a thrilling performance.