Coping with COVID-19: Strategies for maximizing mental and emotional health in performing artists
This last week has brought on a new wave of emotions for many of us. With so many dance companies across the world closing their doors and rescheduling their seasons the questions are coming in with regards to the emotional impacts of not having any clear structure as to when will we return to work, and if there will still be a job for performing artists when all of this is over. Practitioners in the US have expressed concerns of having to close their small practices that focus on dance medicine as well as being called in to help make life altering decisions should our health care system become overwhelmed. As PT’s we wear so many hats; as your Physical therapist, as your mental therapist, as a care giver, but in times like these I think it’s necessary to reach out to the community at large and make sure that you are not only taken care of physically, but mentally and emotionally as well. The Dance Docs want to make sure that all aspects of dancer health are being addressed throughout the containment process of COVID-19.
I am excited about this first segment of The Whole Dancer where I sit down with Sports Psychologist Dr. Scott Leydig. Scott is a clinical sport psychologist who works with athletes, dancers and performers. Dr. Davenport and myself have both worked with him as part of an interdisciplinary team to help dancers overcome anxiety, depression, coping with injuries and much more.
Now that most dance companies, colleges and dance schools have closed their studios how can dancers stay motivated to get out of bed, to stay productive throughout the day, and feel like they are still contributing to society when we are being told to stay home.
Set a daily alarm and stick to a schedule
Maintain your normal morning routine
Eating breakfast
Getting ready for the day
Check emails
Do your hair
Ok to break this routine too
Create a schedule in a planner or on paper
Write out what you plan to accomplish for the day
Morning routine
time for class (with friends)
What workout are you going to do and when
Schedule time to connect with friends
plan your meals
Self accountability- no one is telling you what to do right now so you have to create that for yourself.
Can be created in the following way
Accountability groups (see below)
Group fitness sessions online
Check in with friends and see what they are doing (buddy system)
Set daily goals and intentions
Daily/weekly dance, fitness, nutrition, and behavioral goals
Self-discipline is key since we don’t have coaches
Use the buddy system for accountability
Create an accountability group
Can be created through Facebook groups
Daily check in via video or phone calls
Can be for:
Morning classes
Working out
Eating healthy
Can post daily selfies to social media to hold yourself accountable
You never know who you may be inspiring
Motivation
Huge part of identity is void right now (eat, sleep breathe dance)
One of biggest depression symptoms is lack of motivation.
Get back to our roots and remember WHY we love dance in the first place.
Taking some time to write down why you love to dance so you can look back when you are feeling overwhelmed
What about dance helped you to fall in love with this art form, and what about that will help you get through these trying times
Helps you to stay mentally strong
Important to overpower the “why bother” mentality and win the mental battle
There are a lot of free online classes through major universities like Harvard, Stanford. You can take time to study something that peaks your interest
Harvard- has a free course on Stravinsky and the Rite of Spring (3-5 hours a week for 3 weeks) https://online-learning.harvard.edu/course/first-nights-igor-stravinsky%E2%80%99s-rite-spring-modernism-ballet-and-riots
ADAPT
Find workouts that you may not normally do
All athletes are having to find ways to adapt
Be creative in what you are doing
You are not in this alone
As humans we are social people, and as dancers you are surrounded by a second family whether it’s your company, your college department, or your studio. So how do you cope when the world is telling you no, stay at home, don’t go out.
Video chats
Facetime/ video calls
Zoom meetings
Think outside the box and prioritize things you never had time for.
Go for walk
Get a tan
Pick up a new or old hobby
Search online for random hobbies to do when you’re stuck inside
Pick one or two
This can help to take your mind off of things
Binge on a netflix series that everyone has talked about
Stay positive/grounded
Helps to decrease anxiety from high to medium
Be aware of your thoughts, feelings, and behaviors.
Set alarm once per day to do thoughts/feelings check
Can be internal or written
Are your thoughts positive or negative
Are they feelings of loneliness or anxiety
Alter negative thoughts/feelings
Spin into neutral or positive feelings
“I am lonely” → “Others care for me, I just can’t see them right now”.
This is what we are aiming for right now
Use technology to combat feelings of loneliness
Make the phone call
Facetime friends or family
creates a feeling of connection
Know that people care
Seeing or hearing someone is more personal than just a text message
Most dance medicine practitioners give everything to the community that we work for and having to tell our patients no is something that we find very difficult. How do we as practitioners cope with having to turn people away or close the office.
Most of us are navigating this for the first time
Saying no hurts and it’s not easy.
Remember that “we can only control what we can control”
Saying “no” is not our fault
We as practitioners can’t take blame
Don’t assume guilt for doing what is being asked of you or what is right
If we as practitioners do not stay on top of our own emotional game than it becomes harder to help others
Think outside the box-
reach out to clients who may not be able or willing to participate in a Telehealth platform
Make a quick call your patients to check on them, it makes all the difference
Most health care practitioners are getting a crash course in telemedicine.
Remember to be patient with yourself and your clients
Find the best outlet for you to reach out to your community at this time
Start a blog
Post a class
Teach a live class using instagram live or facebook live
Post exercises to help with certain injuries
Are there any tips you have for keeping yourself mentally prepared to return to work, without having a set return day?
Plenty of unknowns in society right now
Everything is tentative so we need to focus on the things we can control
Focus on the here and now
Understudy mindset
Train today as if it is going to happen tomorrow
You don’t know if and when you may have to go on stage so you need to stay mentally, physically, emotionally and socially strong so that you are prepared and ready to go tomorrow
Control your day to day
Look smaller picture rather than big picture
Take care of your general health
Visualization technique
Close your eyes and imagine doing choreography and performing on stage
Mental reps can help you perform when the time comes
Helps maintain muscle memory
Very helpful when you do not have enough space to run choreography
Do you have any relaxation techniques, or other suggestions should you find yourself dealing with high anxiety, or even difficulty sleeping with the current mood?
Look for little signs of increased tension or anxiety
Clenching teeth
Waking up with headaches
Biting your fingernails
Do you find yourself repeating certain movements over and over
Behavioral techniques
Progressive Muscle Relaxation
Lay down close eyes, tense body in segments from head down to toes
Have someone else guiding you in what to do
Reduces tension in body (tense to help you relax)
When someone else is telling you what to do it forces you into focusing on what you are doing.
Hard for your mind to wander when you are following directions
Guided Imagery
Visualizing an activity that you enjoy doing and find relaxing
being on the beach
walking through forest
Close your eyes and someone is guiding you on sensations to feel and what is going on around you
Feeling toes in the sand, the sun on your skin, the waves crashing in the background
Helps to take you there mentally and emotionally without having to actually be there
Beach scene: https://www.youtube.com/watch?v=ar_W4jSzOlM
Breathing
Can start with 5 to 10 minutes, make sure to silence your phone so you are not interrupted
Breathing can help to decrease anxiety levels by bring you into a parasympathetic state (rest and digest) vs a sympathetic state (fight or flight)
Breathing techniques include:
Lengthen your exhale
breath in for 4 counts and out for 8 counts
Square breathing
inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts
Many more…
Can do breathing exercises on
Accupressure mat
Parasetter
Pressure along the paraspinals paired with breathing helps to improve your relaxation/ parasympathetic response
Make sure that if you are adding breathing into you focus on diaphragmatic breathing
Inhale and let the diaphragm drop down and the belly fill up
Want to stay out of shallow upper rib breathing
Cognitive and emotional strategies
Be aware of our thoughts, see what we have to say, and then do something about it
This may include challenging your fears
Watch out for catastrophizing.
“Doomsday, bubonic plague, the world is ending”
Don’t buy all the toilet paper leave some for the rest of us
Examine evidence for and against these thoughts
Some level of anxiety is ok
Want to focus on an unbiased mind
Helps to decrease anxiety from a high to medium level
If you are doing research make sure that you are choosing credible resources
In regards to COVID-19, try to look at sources from the World Health Organization (WHO), the Center for Disease control (CDC), your states department of health
Dr. Kat has found The Drive Podcast by Peter Attia very informative- https://peterattiamd.com/podcast/
Emotional Venting
Soda bottle metaphor
We are all like a soda bottle. We are all shaken up or bounced around on a regular basis. Right now we are all very shaken up
If you just open the lid it will explode all over
Focus on twisting the cap a little at a time
Ok to admit that you are struggling, I’m hurt, I’m sad
Don't have to always be seen as strong
True strength is allowing our feelings to come out
We are all human beings and need to allow ourselves to be vulnerable and express the feelings that we have
Ask others for space to vent
Check in and see if people need to talk
Say I just need an ear and a shoulder to cry on
Do not be afraid to create, to express, to do what you are called to do. There are people out there who would love to experience your uniqueness, your art, your craft, your vibe, you. Allow yourself to be free and express yourself unapologetically.- @mindsetofgreatness
Adapt, be there for each other, and we will get through this!
We are here for you! If you have questions please reach out to us by email or through the contact page
In Health,
Dr. Kat Bower PT, DPT
Scott Leydig Contact Information
Office phone- 855-453-9344