Major Mindset Tips for Irish Dancers

MAJOR MINDSET FOR IRISH DANCERS

In the final week before a major feis or championship, your mindset becomes one of the most important parts of your performance. Here’s how to prepare your mind as deliberately as your body:

1. Prioritize process over placement.

Focus on what you can control: your technique, rhythm, timing, and execution. It’s normal to worry about results, but place that energy toward preparing yourself to perform to your potential.

2. Build confidence from proof.

Remind yourself of the rounds you’ve delivered under fatigue and pressure, and the skills you’ve strengthened this season. Have your TCs mentioned how much you’ve improved? Highlight those wins!

3. Use intentional visualization.

Picture yourself dancing with sharp technique, controlled power, and composure during each round’s demanding moments. Don’t keep yourself awake by anxiously making predictions; instead, imagine yourself executing beautifully and give into the dream-like quality of that visualization.

4. Regulate your nervous system.

Use breathing (big inhalation to inflate the lungs as much as they can, hold it, take 2 sniffs in, hold it, then release) to reduce tension, steady your mind, and regulate the nervous system.

5. Create “if–then” plans.

“If I feel my heart rate spike → I use breath work and reset my posture.” Or you can use physical work to dampen the stress response (ie. bodyweight squats, pogo hops). These pre-planned responses keep you grounded when adrenaline rises.

6. Protect your mental environment.

Limit comparison, don’t spend too much time watching other dancers on social media, avoid outcome-focused conversations, and stay around people who help you stay calm and confident. And don’t be afraid to speak up! Your crew wants you to do well and will be an ear for you.

7. Reframe pre-round nerves.

Nerves are your body preparing for work. They can aid high performance! When harnessed, nerves cue readiness, not doubt.

8. Use a performance cue.

A phrase, song, or quick ritual to shift you into focused, competitive mode.

9. Don’t stress about perfect sleep.

The night before matters less than staying calm. Consistent routines are more important. If you sleep poorly the night before a major, it DOES NOT mean you will perform poorly! Some of the best results have come from dancers and athletes who only slept for 3 hours.

Trust your training. Allow yourself to be a competitor! Use your nerves as energy. Use effective and instructional self-talk (ie. “Stay crossed!” “Only one more step!”) Step on stage ready to execute!