Perfectionism in Dance: When High Standards Become Harmful
Perfectionism is often seen as a necessary trait in professional dance training - a driver of discipline, focus, and excellence. However, while striving for high standards is central to artistic growth, perfectionism can also lead to profound psychological distress and physical harm. This article explores the distinction between healthy ambition and maladaptive perfectionism in dance, examining how institutional pressures, social media, and internalised ideals shape a dancer’s wellbeing. Using evidence from psychological studies and industry analysis, it argues for a more sustainable, holistic approach to training.
Understanding Perfectionism: Clinical & Cultural Definitions
Perfectionism is defined as the setting of excessively high personal standards accompanied by overly critical self-evaluations (Hewitt and Flett, 1991). In the context of dance, it is often normalised (even celebrated) as a mark of commitment. However, psychologists choose to distinguish between adaptive perfectionism (which is goal-oriented) and maladaptive perfectionism (which is fear-driven and associated with mental health risks) (Stoeber and Otto, 2006).
In ballet and competitive dance training environments, expectations of flawlessness can amplify these traits, particularly when external validation - from teachers, peers, or online audiences - becomes central to a dancer’s identity (Nordin-Bates et al., 2011).
The Psychological Toll of Perfectionism in Dance
Anxiety, Depression, and Burnout
Research has consistently linked maladaptive perfectionism with higher rates of anxiety, depression, and emotional exhaustion in dancers (Quested & Duda, 2010). A 2014 study by Nordin-Bates et al. revealed that dancers with perfectionist tendencies were more vulnerable to performance anxiety and less likely to recover from failure or critique.
Disordered Eating and Body Image Pressures
Perfectionism is also a key predictor of disordered eating in dancers, particularly in styles with strict aesthetic ideals (Thomas, Keel & Heatherton, 2011). The drive for a “perfect body”, often defined by outdated and exclusionary standards, can lead to dangerous behaviours and long-term health consequences. This is compounded by visual platforms like Instagram and TikTok, where hyper-curated images promote unrealistic representations of success and physical form (Hilde Einarsdatter Danielsen et al., 2024).
Social Media and the Amplification of Perfectionism
Digital platforms have intensified perfectionist pressures in the dance world. Performers now face constant visibility, and scrutiny too, through content-sharing platforms. Algorithms reward polished aesthetics and “effortless” execution, creating a loop where dancers feel they must curate perfection in order to be seen. This performative perfectionism, as identified by Kay (2019), encourages comparison, discourages risk-taking, and often limits creativity.
In fact, recent research found that dancers not only spend more time on Instagram than their non-dancing peers, but also follow a significantly higher number of accounts and engage with the platform in more appearance-driven ways - particularly for self-presentation and viewing others’ images (Kay, 2019). This increased exposure and interaction with curated, often idealised content may further intensify perfectionist tendencies by creating an environment of constant comparison and visual evaluation.
Moreover, feedback online is often decontextualised and unfiltered, adding to feelings of self-doubt or failure. For young dancers, this digital exposure can become a major contributor to chronic stress.
Toward a Healthier Culture: What Can Be Done?
Rethinking Pedagogy
Dance educators can play a crucial role in addressing perfectionism. Shifting from purely outcome-based evaluation to process-based feedback has been shown to reduce anxiety and increase intrinsic motivation (Quested et al., 2010). Normalising mistakes, encouraging rest, and discussing mental health openly are vital steps toward dismantling the harmful perfectionism narrative.
Encouraging Digital Literacy
Teaching dancers how to critically engage with digital content such as recognising filters, editing, and curation can help reduce harmful self-comparison. Institutions and platforms should also consider how they promote content: should success only look like physical perfection, or can authenticity and process be equally visible?
Practical Takeaways for Dancers and Educators
Recognise the difference between healthy striving and fear-based perfectionism.
Build environments where feedback encourages exploration, not just correction.
Educate young dancers on body diversity and challenge narrow ideals of success.
Integrate digital literacy into dance education to challenge harmful online norms.
Promote open conversations around mental health and creative wellbeing.
Summary: Embracing Imperfection as Part of the Process
Perfectionism in dance is complex; it can push dancers toward excellence, but it can also push them past their limits. As digital culture continues to reshape performance spaces and expectations, it is crucial for the industry to challenge perfectionist norms and advocate for more balanced, inclusive approaches to growth.
Dance is not about perfection. It’s about process, resilience, and presence. And that is more than enough.
Reference list
Hewitt, P.L. and Flett, G.L. (1991). Perfectionism in the self and social contexts: Conceptualization, assessment, and association with psychopathology. Journal of Personality and Social Psychology, 60(3), pp.456–470. doi:https://doi.org/10.1037/0022-3514.60.3.456.
Hilde Einarsdatter Danielsen, Turi Reiten Finserås, Iselin, A., Gunnhild Johnsen Hjetland, Woodfin, V. and Jens Christoffer Skogen (2024). Mirror, mirror on my screen: Focus on self-presentation on social media is associated with perfectionism and disordered eating among adolescents. Results from the ‘LifeOnSoMe’-study. BMC Public Health, 24(1). doi:https://doi.org/10.1186/s12889-024-19317-9.
Kay, J. (2019). Use of image-based social media in dancers and non- dancers. [online] Available at: https://etheses.whiterose.ac.uk/id/eprint/24645/1/Use%20of%20image-based%20social%20media%20in%20dancers%20and%20non-dancers%20final%20pdf.pdf.
Nordin-Bates, S.M., Cumming, J., Aways, D. and Sharp, L. (2011). Imagining Yourself Dancing to Perfection? Correlates of Perfectionism Among Ballet and Contemporary Dancers. Journal of Clinical Sport Psychology, 5(1), pp.58–76. doi:https://doi.org/10.1123/jcsp.5.1.58.
Quested, E. and Duda, J.L. (2010). Exploring the Social-Environmental Determinants of Well- and Ill-Being in Dancers: a Test of Basic Needs Theory. Journal of Sport and Exercise Psychology, 32(1), pp.39–60.
Stoeber, J. and Otto, K. (2006). Positive Conceptions of Perfectionism: Approaches, Evidence, Challenges. Personality and Social Psychology Review, 10(4), pp.295–319.
Thomas, J.J., Keel, P.K. and Heatherton, T.F. (2011). Disordered eating and injuries among adolescent ballet dancers. Eating and Weight Disorders - Studies on Anorexia, Bulimia and Obesity, 16(3), pp.e216–e222. doi:https://doi.org/10.1007/bf03325136.