How I Deal With Competition Nerves

If you’ve never felt your stomach twist right before going on stage—trust me, you will.
Competitions do that to you. Even after years of training, I still get nervous. Every time.

And no, the goal isn’t to get rid of nerves. I tried that. Doesn’t work.

Nervous Doesn’t Mean You’re Not Ready

I used to think nerves meant I wasn’t prepared enough.
Like—if I was really good, I’d be calm.

Not true.

Nerves usually mean:

• You care

• You want to do well

• This moment matters to you

That’s not weakness. That’s fuel—if you know how to use it.

What Actually Makes Nerves Worse

Here’s what messes me up the fastest:

• Watching everyone else and comparing

• Thinking about judges instead of music

• Replaying mistakes in my head before I even dance

The more I think about results, the tighter my body gets. My hits feel forced. My groove disappears.

And once groove is gone—everything feels off.

My Pre-Competition Reset Routine

I keep this simple because stress loves complexity.

1. I move, but lightly
Not full-out. Just groove. Bounce. Waves. Things that remind my body how dancing feels when it’s relaxed.

2. I breathe slower than my thoughts
Long inhale. Longer exhale. Sounds basic—but it grounds me fast.

3. One intention. Not ten
Not “win”. Not “be perfect”.
Something like:

• “Stay present”

• “Enjoy the music”

• “Finish everything”

That’s it. One thing.

On Stage, I Focus on One Truth

No matter how big the competition is, this is still just me and the music.

Judges don’t feel what I feel in my body.
Other dancers don’t control my groove.
I’ve trained for this—even on bad days.

Once the music starts, nerves don’t disappear.
They transform.

After You Dance—Be Kind to Yourself

This part matters more than people admit.

Whether I win, lose, or mess up—I always tell myself one thing:
“I showed up.”

Competitions are pressure cookers. If you survive them and keep dancing, you’re already building strength most people never do.

Nerves mean you’re stepping into something bigger.
That’s not something to run from.