Dancing with Discomfort: How Avoidance Holds You Back in Your Art

Let’s be real—dancers are no strangers to discomfort. The grueling rehearsals, the aching muscles, the endless corrections. But what about the discomfort that happens in your mind? The fear of failing in front of your peers, the pressure to be perfect, the self-doubt that creeps in before an audition?

If you’ve ever felt the urge to avoid these uncomfortable thoughts and emotions—maybe by over-rehearsing a "safe" move, shrinking back in class, or avoiding opportunities altogether—you’re not alone. But what if I told you that avoiding discomfort is actually holding you back in your artistry?

The Trap of Experiential Avoidance

In psychology, we call this experiential avoidance—the instinct to push away or escape unpleasant feelings, thoughts, and sensations. It’s natural (nobody loves feeling anxious before stepping on stage), but it comes at a cost. When we avoid discomfort, we also avoid growth, creativity, and presence—all essential to becoming the dancer you want to be.

Here’s the thing: The best dancers aren’t fearless. They’re just really good at dancing with discomfort.

What Happens When We Stop Avoiding?

At a recent workshop I led with pre-professional dancers, we explored this concept through an exercise I call The Resistance Dance. One dancer tries to move freely while their partner physically resists them—blocking their arms, pushing against them, holding them back. The struggle is real.

Afterwards, I asked, "What did that feel like?"

Some said they felt stuck. Others got frustrated. A few noticed they started holding back, afraid to fight against the resistance.

Then I asked, "How is this like your mind when you avoid discomfort?"

A lightbulb went off. Avoiding fear, self-doubt, or pressure is like constantly fighting against an invisible force. It drains your energy, limits your movement, and keeps you from being fully present in your dancing.

But what if, instead of fighting against discomfort, you made room for it?

Move Anyway: ACT in Action

Acceptance and Commitment Therapy (ACT) teaches us that discomfort isn’t the enemy—avoidance is. Instead of waiting until you feel ready or fearless (spoiler: that day may never come), ACT invites you to act in alignment with your values, even when discomfort shows up.

At the workshop, we took this one step further:

💡 We practiced moving “wrong” on purpose—making awkward, imperfect movements and owning them.

💡 We faced the spotlight challenge—improvising while the whole group watched, noticing the thoughts that popped up.

The result? By the end, dancers reported feeling freer, less stuck, and more connected to their movement. Not because the discomfort disappeared—but because they stopped letting it dictate their choices.

Key Takeaways: What You Can Do Today

1️⃣ Notice when avoidance shows up. Are you skipping certain corrections? Holding back in rehearsals? Procrastinating on opportunities? Pay attention.

2️⃣ Shift from “I have to get rid of this” to “I can move with this.” Fear, doubt, and pressure are normal. They don’t have to stop you.

3️⃣ Act in alignment with your values, not your fears. Ask yourself, What kind of dancer do I want to be? Then do what that dancer would do—even when it’s uncomfortable.

Dancers, you train your body to move through physical pain all the time. But the real game-changer? Training your mind to move through discomfort, too.

Next time you feel the urge to avoid, ask yourself: What would happen if I just danced with it instead?

You might just surprise yourself.

Want to dive deeper into mental skills for dancers? Follow @NewInsightsTraining for upcoming workshops, work 1:1 with our therapists for coaching, insights, and strategies to elevate your artistry—mind and body.

💬 What’s one way you’ve avoided discomfort in dance? Drop a comment and let’s talk!