Performance anxiety is something so many of us have faced across multiple platforms in life.
Whether you’re a dancer trying to perfect that final pirouette, or a gymnast struggling with a mental block on the beam, the feeling can be overwhelming. It can show up in different ways, such as:
The constant overthinking during a routine- The nagging comparisons to others
- Even, the endless pursuit of perfectionism
The constant overthinking during a routineIt leaves you feeling burnt out. For some, it can even lead to avoiding your sport altogether, turning what you once loved into a source of stress.
The pressure to be flawless, combined with the fear of making a mistake, can be paralyzing. But there’s hope. Eye Movement Desensitization and Reprocessing (EMDR) therapy has helped many performers, like you, unlock their full potential by addressing the root causes of these anxieties.
What is EMDR and How Does It Work?
EMDR is a psychotherapy approach initially developed to treat trauma. It involves the use of bilateral stimulation—typically through guided eye movements—to help process and reframe distressing memories. Although it was originally designed for trauma recovery, EMDR has shown remarkable efficacy in treating various anxiety disorders, including performance anxiety.
The therapy is structured around eight phases:
- History Taking and Treatment Planning: Understanding the individual’s background and identifying specific performance-related anxieties.
- Preparation: Equipping the person with coping strategies and explaining the EMDR process.
- Assessment: Identifying target memories or situations related to performance anxiety and establishing a baseline of distress.
- Desensitization: Using bilateral stimulation while focusing on the target memory to reduce its emotional charge.
- Installation: Reinforcing positive beliefs about performance and capability.
- Body Scan: Checking for residual tension or discomfort related to the target memory.
- Closure: Helping the person return to a state of equilibrium and ensuring they can manage distressing feelings.
- Reevaluation: Assessing progress and ensuring that the positive changes have been integrated.
How EMDR Helps with Performance Anxiety: Real-World Applications
Many dancers and gymnasts experience performance anxiety differently, but the root causes often boil down to
- Past experiences
- Negative self-beliefs
- Overwhelming stress responses
EMDR is a powerful tool that can help address these challenges head-on. Here’s how it works, with real-life scenarios you might relate to:
Processing Past Experiences
Performance anxiety often stems from memories of difficult moments in the past—a slip during a beam routine, a missed turn on stage, or even something as seemingly unrelated as a childhood trauma. These memories stick with us, shaping how we approach future performances. EMDR helps process these moments so that they no longer hold you back. Sometimes, there is a factor getting in the way that we had no idea was connected until we utilized EMDR.
Imagine a gymnast who froze during a major competition. Through EMDR, they revisit this moment and release the emotional weight it carries. They may also find it’s connected to a childhood incident where they felt humiliated due to a mistake in a minor school performance. Though seemingly unrelated, they process these experiences and regain confidence in their abilities.
Or take a dancer who injured herself during a critical show. EMDR helps her work through the fear and anxiety tied to a severe ankle sprain. This allows her to confidently return to the stage.
Changing Negative Beliefs
We all have our own internal critics who tell us we’re not good enough or that we’ll fail. These negative beliefs are reinforced every time we stumble. They make future performances feel even harder. When this continues, we tend to only see the negative parts, and cover up moments that actually went really well. EMDR targets those beliefs and helps shift them into more positive realistic ones, like “I am capable” or “I am strong.”
For instance, a ballet dancer might feel terrified of performing en pointe after a previous injury. With EMDR, they can reframe this fear into trust in their body’s resilience and skill.
A gymnast struggling with mental blocks might go from telling herself, “I can’t do this,” to realizing, “I’ve done this before, and I can do it again.”
Reducing Physiological Stress
Anxiety doesn’t just live in our minds; it takes root in our bodies. The pounding heart, shaky hands, or muscle tension can make even routine movements feel impossible. EMDR can help calm the nervous system, reducing these physical symptoms of stress.
Consider a gymnast dealing with the “twisties,” where mental blocks prevent them from executing their routines. EMDR helps them reconnect with their muscle memory, reducing the physical tension that compounds the problem.
A dancer experiencing stage fright might find that after EMDR, their body feels more relaxed, making it easier to move fluidly and naturally.
Enhancing Focus and Confidence
When underlying fears and insecurities are resolved, athletes are free to focus on their craft. EMDR can help clear the mental clutter that gets in the way of peak performance.
A competitive gymnast, for example, might have been distracted by self-doubt every time she approached the vault. After processing those doubts through EMDR, she can shift her focus back to her technique, leading to stronger performances.
A dancer who once dreaded performances now finds herself enjoying her moments on stage, confident in her abilities and relieved from the fear of messing up.
Performance anxiety shouldn’t be a barrier to reaching your full potential.
For dancers, gymnasts, and athletes, EMDR offers a valuable approach to addressing the psychological components of anxiety, enhancing performance, and achieving greater satisfaction in your craft. By processing past experiences, changing negative beliefs, and reducing physiological stress, EMDR therapy in New Jersey can help you break through mental barriers and unlock your best performance.
If you’re struggling with performance anxiety, consider exploring EMDR as a part of your journey toward overcoming it and reaching new heights in your craft.
Begin Therapy for Teens With a Skilled EMDR Therapist in Scotch Plains, NJ
Brave Minds Psychological Services in Scotch Plains, NJ and Branchburg, NJ
helps adults, children, and families with parenting, health anxiety, and more. Let our skilled and caring family therapists provide a safe and comfortable therapy experience right here in New Jersey. To begin therapy, follow these few simple steps:
- Connect with Brave Minds Psychological Services today.
- Get your questions answered in a free phone consultation call with one of our compassionate therapists.
- Help your child move forward with their brave, beautiful life.
Other Therapy Services At Brave Minds Psychological Services
At Brave Minds Psychological Services, we offer a variety of mental health services for children, teens, adults and families. Our licensed therapists are committed to helping you get on the right path to healing and wholeness. Our therapeutic services for children and teens include therapy for children, anxiety treatment for children, child sexual abuse therapy, therapy for teens, anxiety treatment for teens, teen social phobia therapy. We also offer adult mental health services including adult anxiety counseling, couples counseling, counseling for parents, postpartum counseling, birth trauma therapy, and sexual assault counseling for adults. We also have a blog where we write about a variety of different mental health subjects. If you’re interested in learning more about our services here at Brave Minds Psychological Services or online, please contact our Scotch Plains counseling office! We provide therapy for teens near Somerville, NJ including Bridgewater, Manville, Bound Brook, and surrounding areas.