By Julia Smith, General Member
Physical and mental wellness includes more than good health. Personal wellness is achieved through smart lifestyle choices and our routines related to sleep, diet, physical activity, hygiene, and relaxation.
I am committed to mental and physical wellness. For the past 6 years, I have been dancing. I have worked my way up from a beginner to being selected for the competitive dance team with my studio - Vanessa Plettell Dance. I compete in all kinds of dance styles (tap, jazz, contemporary, ballet, lyrical, and musical theater). In order to be on the competitive team, many hours of dance practice is required each week. I train approximately 12 hours a week and then have extra practices close to competitions.
One of the reasons I started dancing was because exercising on a regular basis is good for your mental health. Participating in dance has changed my life. It has helped to improve my mood, keeps my mind sharp, and allows me to feel relaxed. I have made friends as well, and have increased my self esteem and confidence. When you synchronize with the people next to you in a jazz or ballet class, you’re doing a form of collective dancing to music.
When you participate in these dances, you’re involved in a beneficial social activity. You are also cognitively stimulating your brain as you learn the steps to the dances and, therefore, aren’t thinking about what is making you anxious because you are concentrating on the steps. When you dance or engage in any form of physical activity for that matter your body releases the happy chemical called endorphins. Endorphins have many positive effects such as:
Reduced depression
Reduced anxiety
Improved self-esteem
Regulation or modulation of appetite
Enhanced immune response
Reduced pain
I always feel better after my dance classes. My head feels clear, and I feel good about myself. I sleep so much better when I am physically active.
Another component to my well being that I am committed to is making healthy food choices. I don't prescribe to any restrictive diets, per se. I guess you could call my style of eating “ clean eating”. I choose whole grains, fresh fruits and vegetables, lean proteins like chicken and fish, and don't eat red meat or pork. I have a bit of a sweet tooth, but try to choose high quality 70% or higher dark chocolate treats.
I often look for recipes that mimic my favorite treats but are healthier options. Reese's Peanut Butter Cups are a favorite of mine, but now I get my mom to make a substitute treat with almond butter and dark chocolate! Having a lower sugar intake and little to no processed foods also helps to regulate my moods and how I generally feel about myself. I think this is the same for everyone, not just people with anxiety.
I often encourage others to dance; examples include taking on leadership roles of running dance in gym class at school or volunteering at a daycare to teach dance (which I also do).
My doctor explained it to me like this, “When you have anxiety, your brain is constantly in fight-or-flight mode. Everything around you feels like a threat, even subconsciously.” Exercise boosts the function of the frontal regions of our brain allowing the amygdala to calm down some of the ways it's overworking, thus decreasing the constant state of fight-or-flight. Endorphins are released, which make you feel better.
I worked really hard everyday to improve my dance skills. I practiced at home and I stretched daily to increase my flexibility. After two years of dancing, I won an award and dance scholarship for most improved dancer. Two years after that I was asked to join the competitive dance team. During COVID, I did not quit. Classes were held online, and competitions were canceled. I practiced in my basement for nearly 18 months until we were finally allowed to return to the studio full time and competitions resumed.
I have come to realize that exercise will be a lifelong journey for me. I've learned that I can push through that last set of demi flutes and lifting those dumbbells just one more time. I am developing not only the muscles in my body, but the muscles in my mind. The discipline my body has gained through exercise has given my mind an increased ability to respond to emotions and hardship with balance, and to learn the skills to push through to calmer waters.