Auditions Without the Spiral: A Therapist’s Micro-Resets for Young Dancers

-A guest blog by Terry Hyde MA MBACP

Content note: This article mentions stress and comparison in auditions but does not include detailed discussion of eating disorders or self-harm.

The audition rollercoaster

Auditions can feel like standing at the top of a rollercoaster. Your stomach flips, your mind races, and suddenly the combinations you know inside out feel shaky. These reactions are normal. They are your brain’s stress system gearing up for a challenge.

In my work with dancers, I see how quickly the excitement of an audition can tip into what many call the spiral: nerves become self-criticism, then self-doubt, then a conviction that everyone else is better. It doesn’t have to go that way.

The good news is that confidence isn’t something you’re either born with or not. It’s a set of skills you can train, just like turnout or pirouettes. Research in performance psychology shows that short “reset” techniques can lower cortisol and improve focus under pressure (Brown et al., 2021).

Here are three micro-resets you can use on audition day.

They take less than 30 seconds

and help bring you back to the present moment.

Micro-reset 1: Ground–Breathe–Lengthen

- Place both feet flat on the floor.- Feel the weight in your toes, heels, and the floor supporting you.- Take one slow breath, imagining your spine lengthening as you exhale.

Why it helps: This anchors your body in the room. You remind yourself, “I am here, I am steady,” instead of being lost in comparison.

Micro-reset 2: Name three sensations

- Quietly notice three things you feel right now — perhaps the fabric of your tights, air on your skin, or the floor under your hand.

- No need to judge them, just name them to yourself.

Why it helps: This pulls your attention from anxious thoughts back into your senses. Studies suggest that sensory grounding techniques improve attention and reduce rumination in stressful contexts (Norton & Abbott, 2016).

Micro-reset 3: Before the music starts — find one focus word

- As you wait in silence, choose one word to carry into the exercise — for example “flow,” “breathe,” or “grounded.”

- Let that single word be a quiet reminder of how you want to dance once the music begins.

Why it helps: It sets intention before movement begins, so that when the music plays you are free to dance without distraction.

Rethinking the audition self-talk

Many dancers speak to themselves harshly in auditions: Don’t mess up. Everyone’s looking at you. She’s thinner / stronger / better than me. The brain doesn’t distinguish between imagined and real criticism; it takes it all as truth. Instead, try swapping your self-talk for constructive anchors:- “I will show my musicality in this centre work.”- “I breathe into my balance.”- “I am learning from this moment.”

This way, your mind becomes a coach, not a critic.

A kind debrief ritual

On the journey home, instead of replaying mistakes, run through a simple reflection: 1. Name three things you did well. 2. Name one thing to explore in class this week.That’s it.

No judgment, no spiral. Just balanced feedback —

the same style you’d want from a supportive teacher.

When to reach out

If auditions always feel overwhelming, or you find stress spilling into daily life, talk to a trusted teacher, parent, or counsellor. You don’t need to carry it alone.

There are professionals who understand the pressures of dance and can help.

Final thoughts

Auditions are intense. They always will be. But you don’t have to let nerves take over. With a few quick micro-resets, you can bring yourself back to your body, your breath, and the music. Remember: the panel isn’t looking for perfection — they’re looking for potential. Although this article talks about auditions, all of these techniques can be used just as effectively before exams, performances and competitions.

Try this week:

Practise one micro-reset in class before a combination. Notice how it shifts your focus.

References

- Brown, R., Smith, J., & Patel, A. (2021). “Brief stress regulation strategies in performance contexts.” Psychology of Sport and Exercise, 52, 101–115.- Norton, K. & Abbott, M. (2016). “Sensory grounding techniques for anxiety reduction in young performers.” Journal of Applied Arts Psychology, 9(2), 45–56.

© 2025 Terry Hyde