The Elite Dancer’s Mind Course & Digital Workbook

A powerful, practical online course and digital workbook designed for high-performing dancers ages 13–18 who want to care for their minds as well as their technique. Created by a former competitive and collegiate level dancer turned therapist, this course tackles the real mental health challenges dancers face- like body-image, perfectionism, dance-life balance, and more. With easy-to-follow modules and an interactive digital workbook, dancers will build strong coping skills they can use in class, on stage, and beyond.

What’s inside

Chapter 4:

Social Pressure & Comparison

This chapter explores how social comparison, judgment, and peer pressure affect dancers’ mental and emotional well-being. Whether it’s in auditions, class rankings, or what’s posted online, many dancers feel they’re always being watched or evaluated. We help dancers understand how comparison can shape their thoughts and emotions, and offer tools to step back from those pressures. Using CBT, dancers will challenge distorted thinking; with ACT, they’ll reconnect to their personal goals; and with EFT, they’ll explore the feelings that come with competition, jealousy, or not feeling “enough.”

The Digital Workbook

A guided companion to The Elite Dancer’s Mind course, designed to help high-level teen dancers deepen their emotional insight and build lasting mental wellness tools.

Each chapter includes reflective prompts, burnout and perfectionism checklists, emotion maps, values-based exercises, and calming coloring pages- all grounded in ACT, CBT, and EFT. Dancers will also find additional resources to support their growth, from journaling tools to regulation strategies.

Whether used during or after each video, the workbook encourages self-discovery and real-life application. By the end, dancers will have a personalized resource to help them feel grounded, confident, and connected- on stage and beyond.

Cognitive-Behavioral Therapy (CBT)

Chapter 1 Understanding Burnout & The Nervous System

This chapter helps dancers understand what burnout actually is- not just feeling tired, but feeling emotionally and physically disconnected from something you once loved. Dancers will learn how the nervous system responds to chronic stress and how to recognize when they’re stuck in survival mode. We teach tools from therapy approaches like ACT (mindful grounding), CBT (stress awareness), and EFT (emotional recognition) to help dancers reset their system and feel more in control.

Chapter 2:

Releasing Perfectionism & Performance Pressure

In this chapter, dancers explore how the pressure to be perfect can create anxiety and self-doubt. Whether it’s fear of messing up or never feeling “good enough,” perfectionism can steal the joy from performing. Dancers will learn how to notice unhelpful thought patterns and replace them with more realistic, supportive ones using CBT. They’ll also explore how to stay focused on their values and growth using ACT, and how to acknowledge the emotional toll this pressure can take using EFT.

Chapter 3:

Body Image & Self-Worth

This chapter focuses on how dancers see and relate to their bodies in a world that often emphasizes appearance over ability. From mirrors in the studio to social media posts, dancers are constantly exposed to messages that can shape their body image- sometimes in harmful ways. We explore how to identify self-critical thoughts, shift out of comparison, and build self-worth based on values and inner qualities. CBT helps challenge negative beliefs, ACT encourages body neutrality and self-compassion, and EFT supports emotional processing around body image struggles.

Chapter 5:

Dance-life balance & identity

This chapter supports dancers in exploring who they are beyond their role in the studio. When identity becomes completely tied to dance performance, even small setbacks can feel overwhelming. Dancers will reflect on their passions, values, and personality traits that exist outside of technique or achievement. We guide them in building a balanced sense of self using ACT (values-based self-exploration), CBT (rethinking limiting identity beliefs), and EFT (connecting with the emotional side of self-discovery). This helps them feel more confident, grounded, and whole — whether or not they’re dancing.

Emotionally-Focused Therapy (EFT)

Acceptance and Commitment Therapy (ACT)

What you’ll get

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Five video chapters, each with three 10–15 minute lessons-16 educational videos in total-focused on mental health topics tailored specifically for high-level dancers.
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Includes an interactive digital workbook with guided prompts and practical tools to support reflection and build mental wellness skills.
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Enjoy lifetime access to the course, so you can learn at your own pace and revisit the material as your dance journey evolves.

The Elite Dancer's Mind

Led by Auti, a dancer and therapist, The Elite Dancer’s Mind is a practical, science-backed online course designed specifically for high-level dancers aged 13–18 (and anyone wanting to boost their mental skills). It breaks down important mental health tools into simple, relatable, and easy-to-follow lessons packed with solid information. Through 15 engaging, educational videos and an interactive workbook, you’ll learn how to recognize nervous system signals, move through perfectionism and performance anxiety, build body respect, handle social pressure, and create balance both on and off the stage. Start developing the mental skills that will help you perform confidently, recover from setbacks, and thrive in every part of your life.

Buy The Course

✺ Frequently asked questions ✺

The Elite Dancer’s Mind is designed primarily for elite-level dancers ages 13–18, but the age range is flexible. Younger dancers with emotional insight and adults who want to brush up on mental skills can also benefit from the course. While it’s intended for high-level dancers, dancers of all levels can gain valuable tools to support their mental wellness and performance mindset.
The course explores key mental health themes dancers face in an age-appropriate manner: burnout, perfectionism, body image, social pressure, and identity outside of dance. Each chapter includes three short video lessons (10–15 minutes each) and workbook exercises to help dancers apply the concepts to their own lives.
Dancers can complete the course at their own pace. Many choose to watch one chapter per week and reflect using the workbook, while others binge the whole course and revisit their favorite lessons later. It’s flexible and built to fit your training schedule. Each chapter takes roughly 30–45 minutes to complete, plus the time needed to complete workbook activities.

No. The Elite Dancer’s Mind is an educational and wellness resource-not a replacement for therapy. It’s a self-guided program that teaches skills used in therapy, but if you’re struggling with your mental health, we always recommend reaching out to a licensed mental health professional or support hotline.
It’s created by Auti, a former elite dancer, YouTube educator (500k+ subscribers), and mental health therapist with a dual-degree (Bachelors in Dance and Masters in Counseling Psychology). She understands both the stage and the science- and she speaks the dancer’s language. This course blends clinical tools with real-world understanding of what it takes to thrive as a performer and as a human.
No special equipment or prior mental health knowledge is needed! You just need a device with internet access to watch the videos and a way to download or print the workbook if you want to follow along with the exercises. The course is designed to be accessible and easy to use for dancers and supporters at any level.