Balancing the Emotional Scale
On this week's episode of The Dance Docs we return to our segment of The Whole Dancer. I am joined once again by Dr. Scott Leydig Psy.D. to talk about how to regulate the highs and lows of being at home, the loss of identity that dancers may be facing during this time and how our changes in self-care have potentially led us down a challenging path. We hope this episode provides you with some insight on how to get through your days and create a brighter outlook for the future.
Emotion Regulation
Numerous people have talked to me about having really high days, feel very motivated and then have days when they just want to binge watch netflix and sit on the couch all day. I have heard this more frequently from people who don’t have regular “desk” jobs that were easily continued once moving into quarantine.
High days and low day
We are creatures of habit and don't like change. It's not an easy adjustment, finding ways to cope and adapt
Gain emotional control
Subconscious reaction
Want to develop control over something that can be difficult to control
Similar to regulating emotion when onstage
Part of the choreography may be very dark and sad but the next section requires you to be happy.
If you are in a dark place can you find something that helps to uplift you
Awareness and Insight
Cannot change something that you are now aware of
Many of our emotions are from our past deeper, thoughts, beliefs and experiences
Insight helps to rewire the system
Almost like a software upgrade
If you are in a down state you can try and practice
Mindfulness
Relaxations techniques
Pleasurable activities
Great exercise to help rewire is sit in silence for 15 minutes
No phone, media, music
Just let yourself idle
Wright down your thoughts and emotions on paper
Analyze your thoughts
Are your thoughts positive, negative, dark
Work to figure out why you go there
Can you find a way to get to a positive or neutral place
All about being mentally, emotionally, behaviorally and socially aware and insightful about ourselves
Leads to optimal performance mentally
If you are in a dark place see if you do something active
Go for a walk
Put on music that makes you happy
Move in a way that makes you happy
Work to find your go to technique to bring you to a neutral or happy place
Explore mental help apps:
Calm
Headspace
Insight Timer
You can do these techniques throughout the day to stay in a positive headspace
May be 10 minutes throughout the day
May want to do at night to decrease tension or calm the mind
If you find you are anxious in the morning it may be the best time
Try to be proactive to maintain a lower baseline
Identity Loss
When you are in a profession that lets you share your craft, and consumes most of your time, or were in a training program, and suddenly that is cut off there is a moment when you don’t quite know who are, or a moment when you feel like what you do is not important to the world, and that can be hard to cope with.
Many times identity is wrapped up in dance because you eat sleep breathe dance
Pizza pie exercise → fill the void
Where were you 6 months ago
Fill in slices with what made you you.
Where are you right now
Ok to have a void or leave space empty
Where will you be in 6 months
What do you want your identity to look like?
What will your new normal be
Is it more balanced than before
This has been a time to identify what you enjoy doing outside of dance
Reading
Swimming
Crocheting
Playing a musical instrument
Self-care
Along with the high and low days people are not around people as often and so certain aspects of self care have seemed to fall away. A few people have mentioned to me that they have days where they just want to eat, or they are baking more. Also just because we are not around people as much some of our routines like doing our hair, getting dressed for work, putting on makeup has maybe changed. What are your thoughts on maintaining self-care during this time and maybe other problems that may arise from a change in routine.
Give yourself permission to feel:
Negative, sad
Vent to someone
Have a few extra cookies
Right now is not make or break
Be kind to yourself
You don’t have to perform tomorrow and you should not expect your body to be performance ready
Take time to take care of yourself physically and emotionally
Do what will make you happy
As we transition back to the studio’s your body will come back
Be accepting of yourself during this current situation
Relationship with food
It is ok to have a treat if you are craving it
Ok to feel full- you should feel full and nourished
Perfectionism
Dance tends to promote being perfect without saying it
Unlike most sports you have to look good and be emotionally congruent to complete your job
Want to always give your best
Don’t beat yourself up if things don’t go as planned
Find the constructive criticism and areas to improve instead of thinking of yourself as a failure
The goal is to achieve optimal performance
Continue to strive for greatness and be happy about where you are in the process
Exercise to use for Body Image
Look in the mirror and write down your self talk
Are the comments you make to yourself negative, neutral or positive
If you comments are mostly negative see if you can find one or two positive to replace the negative
Change the ratio over time
Self- Worth
When you view yourself good internally, externally it may be a much lower
Body image can be ties to self-worth
Remember all of your inherent qualities
Not always achievements or things that you have accomplished
What are your characteristics
Kind
Funny
Sweet
What makes you unique and special
Exercises
Write all of the ways in which you view yourself
Are they negative, neutral or positive
Can you change the ratio to be neutral or positive
Can you write a list of just positives
Do a mental check in throughout the day with the positive self talk
Morning check in
List 3 things that you are grateful for
List 3 things that you are excited about
Work to remember the positives as much as the negatives.
You can reach Scott at:
doctorleydig@gmail.com