Why is it important to practice gratitude?
As I’m writing this post, it is Thanksgiving weekend – so gratitude is top of mind. There have been constant reminders to be thankful on social media, in the news, and elsewhere in daily life for at least the last week. But I know that in a few days, the messaging will end and the emphasis on gratitude will slip away. So I am here to tell you, readers – whether you are reading this fresh in my newsletter that will be delivered tomorrow, or stumble across it weeks or years from now: There is no wrong time to practice gratitude – especially as a dancer.
“Practicing gratitude” has become a buzzword of Instagram Influencers and mindset experts, but it is certainly not a new thing. Ancient civilizations made offerings to the gods after positive occurrences like a good rain or victory in battle. Aesop’s Fables, is thought to have said, “Gratitude is the sign of noble souls.” Marcus Tullius Cicero (106 BC-43 BCE), Roman philosopher and statesman, once wrote: “Gratitude is not only the greatest of virtues, but the parent of all the others.” I’m not an expert on world religions, but I would venture to say that every religious practice has some sort of emphasis on gratitude. In fact, a 2004 study by Christopher Peterson and Martin Seligman notes that “the virtue of gratitude is highly prized by the Christian, Jewish, Muslim, Buddhist, and Hindu faith traditions.”
Today, most medical experts agree that practicing gratitude is good for our physical and mental health. The Mayo Clinic notes that that there is a strong link between behavior and biology. Positive behaviors, like expressing gratitude, release a mood-boosting and connection-building hormone called oxytocin. Gratitude has been shown to lead to better sleep, decrease levels of depression and anxiety, manage symptoms of chronic pain, improve overall mood, and strengthen immunity and lower risk of disease. According to Psychology Today, practicing gratitude has proven benefits such as: enhancing empathy, reducing aggression, improving self-esteem, building relationships, and improving mental strength – in addition to improving overall physical and mental health.
While of course gratitude is not a “cure-all” for every problem we face, the benefits have been shown to be significant – and the risks are non-existent! So even if being thankful only delivers on a small percentage of what experts claim it can do, why not at least give it a shot? If nothing else, I can say from firsthand experience that it can definitely change your perspective on life for the better.
Why should dancers practice gratitude?
A dancer’s life is not an easy one. There are adversities of all kinds, from physical injuries to jealousy and competition, not getting the roles you want, feeling intense pressure to succeed, the long hours of physical training, and the sacrifice of time, money, and social life – just to name a few. And while these adversities are not always a bad thing (as I’ve written about here), and many if not most dancers would agree that the hard work is worth it (as you can read here), it all takes a toll. Practicing gratitude as a dancer can help shape your perspective as a dancer, allowing you to put the adversities in context and stay focus on the positives, even when times get tough. Doing so will help build critical emotional skills like perseverance, persistence, empathy, and accountability. (Read more about the life skills learned through dance in this blog post.)
Of course it’s not just dancers in the thick of their training and performance careers that benefit from practicing gratitude. Dance teachers can use gratitude to improve their relationships with their students, manage stressful times like recital season, and fight burnout. Choreographers may notice that focusing on gratitude can lead to mindset shifts that produce greater creativity and improved communication skills. Dance studio owners could find that promoting a culture of gratitude in their studios results not only in more personal satisfaction, but happier clients and less drama.
I think back to my most stressful days in the studio: as a high school student overcoming an injury and wondering if the sacrifice of pre-pro ballet training was going to be worth it, as a young teacher completely overwhelmed by student behaviors and not really knowing what I was doing form a pedagogical perspective, and now as a mom and dance teacher who is constantly trying to balance my responsibilities and give my best both in the studio and at home.
In almost every situation, there has been a moment when gratitude shifted me from stress to joy. Stepping out on to the stage as Young Marie in American Repertory Ballet’s production of The Nutcracker after recovering from that injury in my senior year – knowing I was too old for the role and slightly jealous of my peers dancing corps roles alongside the company – but still overwhelmed with thankfulness to be able to dance and to have been chosen for such a special role. That first time a student gave me a hug, told me how much they loved dance class, or ran off stage beaming with pride after their number in the recital – realizing with gratitude how lucky I was to find such a fulfilling career path. Now, I watch proudly as my kiddos thrive in their own dance classes, knowing how thankful I am that they find joy in “dancing like mommy does at work.”
I believe that joy and gratitude go hand in hand in the dance studio. When we can focus on being grateful for the opportunity to move, connect, and express ourselves, the dance experience becomes infinitely more joyful. That joy is what first drew us to dancing, and it is what will keep us going when times get tough.
How dancers can practice gratitude in their daily lives
There are many ways to practice gratitude in our lives. We can start by simply saying, “thank you” more often – and meaning it! So often, we either neglect to say thank you or toss out a quick “thanks,” almost as an afterthought. But when someone does something kind, or helps us out, or just makes our lives easier in a small way, it is important to say thank you in a meaningful way. We should pause, look the person in the eyes, give a word of thanks, and if possible, be explicit in what we are thanking them for. “Thank you for holding the door for me. I’m overloaded carrying all these costumes for dress rehearsal and I would have hated to put them on the ground to open the door.”
Another great way to practice gratitude is to keep a gratitude journal. I am a firm believer that everyone in the dance industry should have a journaling practice, as it offers many benefits to your emotional health. But too often, we use journaling to focus on the negative – as an outlet for our frustrations and insecurities, a dumping ground for corrections we receive, and a collection place for our worst anxieties and fears. With a holistic approach to journaling, however, dancers can use the power of gratitude to shape their perspective and improve their mindset. What does a holistic approach to journaling look like for dancers? It can start with using journaling for a variety of purposes: writing down choreography, feedback from teachers, reflections on class and performances, and answering journaling prompts (like the ones found in The Holistic Guide to Journaling for Dance Students). In addition, dancers can journal about things that they are grateful for, and make direct connections between those things and the joy they feel while dancing. “Today I am grateful for my understudy, who took time to fill me in on the choreography I missed while I was sick. I am relieved that I was able to get caught up, and it felt really good to walk into rehearsal prepared and ready!”
Another important gratitude practice is to take the time to show our thankfulness to others in thoughtful ways. In the scenario of the understudy above who went out of their way to help, the dancer could write them a note, treat them to coffee, tell the director what an awesome job they are doing, return the favor when the understudy misses rehearsal, or give them a small gift on opening night or the first competition of the season. Little gestures of gratitude can go a long way in helping others feel noticed, valued, and appreciated – and they often make us feel good in the process, too!
Finally, dancers can consider mindfulness, meditation, or prayer as a way to cultivate a spirit of gratitude in their lives. Take time each day to reflect on the things that you received, enjoyed, or experienced, and the people who made them possible. You can build this into your dance life, by making it a habit to reflect while tying your pointe shoes or lacing up your taps, during your warm up, before every cypher, or on the commute home from class. These are simple ways that you can build your awareness of all the people, things, and experiences that for which you can be grateful. This, in turn, can help you focus on the positive and find more joy in your dance practice – and the rest of your life, too!
5 ways to practice gratitude in the dance studio
Bringing your gratitude practice into the studio can be even more impactful for folks in the dance industry. Dancers, dance teachers, choreographers, and dance studio owners will all benefit from actively experiencing more gratitude in their dance lives. Below, you will find five specific ways that I try to practice gratitude in the dance studio. If you are a dance teacher or choreographer, you can implement these ideas in your dance classes or rehearsals. If you are a dance student or dancer, you can use them in your own practice. If you are a studio owner, try weaving them throughout your dance studio to create a culture of gratitude that will impact every aspect of your business.
1.) Start each class with an intention of gratitude
Starting your dance classes or rehearsals with an intention gratitude can make the dance experience more a more positive one overall. Try saying something like:
- “I will be grateful for this class, no matter how ‘good’ or ‘bad’ I feel I am dancing“
- “I will appreciate the way my body moves today, without burdening myself with the pressure of perfection”
- “I will allow myself to embody a range of emotions through my dancing today, and be grateful for the opportunity to express myself in movement”
- “I will let gratitude, not jealousy, guide my thoughts about and interactions with others in this class.”
Repeating simple phrases like this before class and even while you are dancing can help shift your mindset away from judgement, comparison, and anxiety. It can help you focus on the joy of moving for you, without worrying about what others are doing or how they are perceiving you.
2.) Change your perspective with gratitude
I learned this strategy from a pastor, and boy – is it a game changer! When you start feeling frustrated about something and feel tempted to complain about it, try saying “thank you” instead. This works well in life, as well as in dance. For example, rather than complaining about doing the dishes, try saying thank you for the food you had to prepare and consume. In the studio, this practice can be a powerful tool to help improve your mindset. In particular, I find it very helpful as way to foster courage and willingness to try new things.
If you don’t like a combination in class and want to complain about it, try saying, “I’m thankful for the opportunity to try out a new way of moving and challenge my skills in a new way. I don’t have to like it, but I will give it my best effort.”
If you are a choreographer and experiencing choreography block or burnout, trying saying, “I’m grateful that I can get out of my comfort zone and grow in my creative practice through this experience. I know I can use this struggle to get better, even if it is uncomfortable.”
If you are a dance teacher struggling with student behavior, try saying, “I’m grateful for the chance to find new ways to connect with my students, help them make better choices, and shape their futures by redirecting their behaviors. I know it will not be easy, but I am up for the challenge and pledge to be a positive force for good in their lives.”
3.) Use dance activities designed to help cultivate a spirit of gratitude
Thoughtfully designed dance activities can be used to help dancers develop and refine all sorts of amazing qualities and skills, like artistry, empathy, emotional health, and social skills. Gratitude is no different! The dance activities in this blog post can be used to help instill a spirit of gratitude through movement, improvisation, and expression. Dance teachers can include them in their lesson plans, and dancers can use them as a warm-up, cool down, or in their home practice. They also make great prompts for improvisation and choreography!
4.) End dance class with expressions of gratitude
The ballet reverence is such a lovely tradition, as are its iterations in other dance forms. I’ve always loved the opportunity to pause and reflect at the end of the dance experience, whether it is with a generous curtsey, a satisfying stretch, or drumming the floor at the end of a traditional modern class with percussive accompaniment. It’s something that I’ve learned to spend more time on in the dance classes that I teach, because I think that transition out of the studio and into the world is an important one. At the end of almost every class, I’ve taken to inviting my dance students (and myself) to participate in this gratitude reverence:
After a simple port de bras or stretch, I ask the dancers to put their hands on their hearts and take a moment to thank themselves, then look around the room and thank their fellow dancers, and then finally bow their heads to acknowledge the dance teacher and the accompanist (if there is one!).
Whether your dance teacher leads you in a formal reverence or not, take time at the end of every dance class to be thankful for the experience, the people who made it possible, and your own hard work!
5.) Acknowledge the small stuff … because it isn’t small at all!
It’s easy to be grateful for the big things in our dance life: mastering a new skill, getting the role we wanted, placing at Nationals, nailing an audition, getting the grant, securing our dream job. But the real wins are often in the small things: working hard in a class we didn’t feel like going to, consoling a friend after a big disappointment, stepping forward to dance in the first group even if we feel insecure, getting just a little bit closer to our goal. It is important that we acknowledge with gratitude and joy every effort made, every step toward progress, and all growth – not just the big flashy results. Celebrate and be grateful for every small victory. Because when we are grateful for the little things, we feel more fulfilled and happy with our lives in general. Like Oprah said, “Be thankful for what you have and you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
Do you think it is important for dancers to practice gratitude? Why or why not? Let me know and share your own ideas for practicing gratitude in the comments! Then, visit my Resources page for tools that support a holistic teaching and creative practice. Keep in touch by signing up for my quarterly newsletter, or join me on Facebook at The Holistic Dance Teacher.
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