Wellness Article: Got Stress?

In Her Own Words ~ By: Brenda Critchfield, MS, CSCS, ATC, LAT
Director, Dance Medicine and Wellness Facility

Got stress? This time of year is typically pretty stressful, but this year is understandably worse with all the changes, uncertainty and disruption of our normal lives. I am sure the stress levels are sky-rocketing for some of you. I hope you can hear the concern and love in my voice as I give you some tips. Disclaimer: I am not a psychologist, counselor or psychiatrist.

Stress is natural for everyone and in fact, it is good for us at certain levels. As many of you know, each one of us has a different optimal stress level and different “stressors” in our lives. It is when we have too much stress, too many stressors, or the worry of the unknown in our lives that we begin to suffer from anxiety, depression and feelings of being overwhelmed.

There are so many resources available to you in regards to stress management, and I am not going to be able to top any of them. So I will refer you to two that I trust:

~ https://caps.byu.edu/managing-stress-as-a-college-student ~https://caps.byu.edu/handouts

The absolute one thing that I cannot stress enough to college students and performing artists is BALANCE. Have balance in your life. I know this is hard with everything, but if you can try to achieve balance in your life on a daily, weekly and monthly basis, then life won’t seem so insurmountable.

Give yourself time to just be. Take some time to yourself every day and a little more time on the weekend to do something just for yourself. You may need to be creative during the pandemic and following the stay home, stay safe advice. Try and get outside and enjoy the weather, notice all the small evidences of love from our Father in Heaven. I promise if you take some time for yourself, you will be more effective in your studying, finishing assignments, prepping for finals, etc.

Finding balance in your life with school, dancing, cross-training / exercise, work or future work prospects, relationships – and so much more – will allow your mind to focus on different tasks when it needs to.

In more light-hearted times in the RB – Halloween, 2019, a wellness team Winnie the Pooh group costume complete with decor. (L-R) Mary Mecham, athletic training student; Brenda Critchfield, Director, Dance Medicine and Wellness Facility; Racquel Hansen, Assistant Athletic Trainer; Carrie Pereyra, Assistant Athletic Trainer; Mariah Dawe, athletic training student. Photo courtesy of Brenda Critchfield.

Some highlights that are helpful in stress relief are:

– Creating and following a realistic schedule. Hopefully, you have been able to do this with 3 weeks of online classes now under your belts.

– Eat nutritious and healthy foods. It is easy when we are knocked off our routine to let our nutrition suffer. Recognize what is good in your eating habits and what you can improve upon. Make sure you are not following any “fad” diets and that you are getting food from all food groups.

– Stay connected. I know you are used to hearing, “get off social media,” but during this time these platforms are great tools we have available to stay connected with friends and family while maintaining your distance.

– Get outside it you can. I said it before, but it is important! The sun-activated vitamin D boosts your immune system and helps fight depression. It is important to be able to get outside.

– Get a good amount of sleep. Everyone needs different amounts of sleep. Most sleep experts say between 7-9 hours per day should be the goal. Make sure you are getting to bed and being able to sleep. Being exhausted leads to more feelings of stress.

– Get exercise. I know this can be challenging in some of your living arrangements at this time, but there are a lot of ideas on how to exercise in all sizes of space. See Adam Dyer’s article here.

– Do some type of self-treatment daily. This can be meditation, a hobby you enjoy, self-care techniques that we have given you, breathing exercises, etc. The possibilities are endless!

– Recognize when you need help and seek it. If the stress is getting too much and your typical coping mechanisms are not working (or unavailable), then seek the appropriate help. Brigham Young University’s Counseling and Psychological Services office is open, and they have in-person (limited) and teleconferencing available if you need it.

I hope you found some helpful reminders of how to deal with some of the stress you may be experiencing. I want to reiterate — try to find balance in your life. That will help a lot. You are all amazing people. I miss seeing you all in the Dance Medicine Facility and around the hallways. I hope you are all doing well, even among all the changes. We love you and look forward to seeing you again!

Follow the Dance Medicine & Wellness Facility on Facebook and Instagram: @BYUDanceMedicine.

Brenda has been a familiar face, mentor and healer for Dance faculty and students alike for five years. She and her skilled team have helped countless dancers recover from injuries, find hope and get back to the top of their game. Brenda graduated from University of New Mexico with her Masters of Science in Exercise Physiology and did her undergraduate work in Athletic Training at BYU. She lives in Spanish Fork, Utah, with her pure-bred Australian Cattle Dog name Baxter. She loves to hike, garden, read and make blankets for family and friends.

Retiring After 27 Years as BYU Faculty: Thoughts from Pam Musil

In Her Own Words ~ By: Pam Musil, Department of Dance Associate Chair, Professor of Dance

My first real experience with Brigham Young University was when, at the age of 17, I attended a recruitment orientation at my high school. All seniors were excused from classes for the afternoon and were instructed to choose three colleges or universities that we were interested in, and attend their presentations.

I was already dead-set on not becoming a “BYU Zoobie;” my mind was set on Utah State. So, I attended the USU orientation first, and distinctly remember feeling underwhelmed. My friend was planning to attend Snow College, so I attended that orientation with her, and again, found myself feeling unimpressed. Since I had one more college recruitment session to attend, I chose BYU for my third meeting.

I can still clearly remember the overwhelming feeling that came over me as I sat in that meeting. In that moment, I knew without a shadow of a doubt that this is where I needed to go. It was probably the first time in my life that I felt the Spirit speak so strongly and decisively to my heart. That experience marked the beginning of a life-long love affair with Brigham Young University: I applied, was accepted, and even received a half-tuition scholarship.

My freshman year was transformational in so many ways. I found myself, for the first time in my life, immersed in an environment that was different than any I had ever experienced. I had not really had to work very hard at my studies to that point in my life, and I really hadn’t encountered much intellectual discussion, either at school, or in my home. I felt as if I had found my “home” in this new, intellectually stimulating environment.

As an undergraduate dance student, I also felt that I had found my home within the Department of Dance. I still remember how in awe I was of my professors: Dee Winterton, Chris Ollerton, Abby Fiat, Cathy Black, Sandy Allen, Pat Debenham, and Sara Lee Gibb. To me, each of them, in their own ways, epitomized what and who I wanted to become. I remember looking specifically at Dee Winterton as he was introduced at a state AAHPERD meeting, and wondering how he had accomplished so much! I felt I would never be able accomplish anything near what he had done. Looking back now, I realize that through a lifetime of “plugging away” within the discipline, most of us accumulate accomplishments in a similar way.

One reason why the Department of Dance felt like home to me was because I always felt cared for and nurtured by the faculty. I was often amazed that they even knew my name. Nurturing and caring have been hallmarks of the Department of Dance for as long as I can remember. I have felt a strong call and stewardship to show my own students the same degree of nurturing and care that I encountered as a student. I only hope I have been a fraction as successful in that nurturing process as my own professors were.

After graduating in 1978 with my Dance Education degree, I returned to BYU in 1982 and spent another two years in the department as a graduate teaching assistant, working toward my MA degree and teaching entry level courses. Before completing my MA degree, I accepted a position at Mountain View High School (MVHS), where I spent the next eleven years teaching dance (1982 – 1993). I completed my MA in 1985, while still teaching at MVHS.

Throughout my time at MVHS, I continued my love affair with BYU, teaching in the Children’s and Teen’s Dance Program, and trying to stay connected to faculty. My dream was to teach at BYU someday. At one point I confided in Cathy Black my hopes and she kindly explained to me that it was unlikely I would have that opportunity. I decided that if I couldn’t teach at BYU, I would create a high school program that mirrored the best things I had learned at BYU. During those years at MVHS I was honored by the National Dance Association as the National Dance Educator of the Year, an honor that I am still humbled by. I credit my BYU professors for preparing me to teach in such a way that my work would make a difference.

After teaching at MVHS for about 10 years, I started feeling strongly that it was time for a change. I vividly remember a prayer where I poured out my heart to God, telling Him that if I were ever to have an opportunity to teach at BYU, it needed to be soon, because otherwise, I would seek schooling to go into high school administration. Literally within the month I received the answer to my heartfelt plea in the form of a phone call from then Department of Dance Chair, Phyllis Jacobsen, who asked me to teach at BYU for a year while then full-time faculty member, Les Ditson, took a leave of absence. I was able to take a year’s leave of absence from MVHS, and the rest became history: Les chose not to return to BYU, and I applied for and was hired in his position. That was 27 years ago.

My love affair with BYU has continued from my initial hire in 1993, throughout those 27 wonderful years. As a faculty member I have felt challenged, nurtured, and valued. One of my most influential mentors throughout my BYU journey was Sara Lee Gibb, who passed away last spring 2019. Sara Lee not only mentored my undergraduate training as a dance education student, but again, when, as a new faculty member I encountered challenges and difficulties that I sought her advice for. Sara Lee served as a sounding board for all of my questions, fears and concerns. She invited me into the professional arena as she introduced me to her colleagues at the National Dance Association and later, the National Dance Education Organization, and encouraged me to serve. She continued as a valued friend until her untimely death.

Throughout my tenure here at BYU I have had many opportunities to travel and to seek professional development. I have been pushed to write and to publish, and in doing so, have learned to be a better writer. I have served as a faculty member among colleagues who I consider to be among the best in the profession. Given all of these opportunities, I have always counted myself fortunate, and in many ways unworthy to be here. “Imposter Syndrome” is a real condition that many, often women, experience when working in highly challenging environments. I certainly experienced it many times myself as I wondered if I was really capable of doing all that was expected of me. Those feelings have driven me to be the best I could be, and to contribute and serve in whatever ways possible.

When I count the many blessings of working here at BYU, my students are always among those that I count most dear. I have been blessed by and have learned from my students throughout my career as a dance educator. Looking back, I am amazed at how many students I have taught throughout the decades that I have been a dance educator. When I think of all that my students have taught me, I often receive the quiet assurance that I have been the receiver of profound lessons that are exponentially greater than any lessons I have given.

Reflecting on my 27 years as a faculty member and I only wish that I could have done more. Nonetheless, I recognize that my life would not be the same now if I had taken a different path. My life as a BYU faculty member has been full and rich. It has provided opportunities that have been both intellectually and artistically challenging. I am so grateful for all of the opportunities that I have encountered and for the growth I have realized that has improved my effectiveness as a teacher, colleague, administrator, parent, grandparent, and human being. What an incredible journey it has been!

Nathan Balser Reps Dance on BYU Homepage

Nathan Balser, Associate Department Chair and associate professor of dance, graced the cover shot of a BYU Photo Essay which was featured on the front page of byu.edu from Monday, March 30, 2020, through Wednesday, April 1, 2020.

The photo essay highlights various professors across campus and how they’re adapting to teaching remotely in their disciplines. Instructors and students are making the most of the unprecedented circumstances of the COVID-19 quarantine directive and doing their best to stay connected to their teachers and one another.

“Dance is so much about space,” Balser said. “Without our normal spaces to move in, we can feel so disconnected and discombobulated. But there is also a great opportunity, now, to explore our bodies, minds and souls in new ways, too.”

“The students and faculty have really inspired me to consider new methods and new ideas,” Balser continued. “I think when we get on the other side of this COVID-19 craziness, we might find that things have changed in many ways for the better. I’m hoping so.”

Faculty Article: Stay in Shape at Home

By Adam Dyer, Assistant Professor of Dance at BYU, Former Spider-Man Aerialist on Broadway

Adam Dyer has extensive experience training and teaching others across the world to be their best selves.

PROVO, UTAH – I am absolutely loving the challenge of staying in shape without access to my normal workout resources: a gym, high-tech equipment, joining other people for playing sports, engaging in dance classes, etc. Each day has been an adventure in trying to move in new ways that challenge my body! I not only want to stay in shape, but I want to help students and others to find new inspiration and possibilities for when classes and choreography projects resume.

My 3 tips for improving your physicality during these unique circumstances:

Don’t wait to be inspired, just start moving…and do it everyday!
Be creative, we make physical progress when we constantly change things up! Never let your body know what’s coming next! 😊
Use your current location to your advantage!

Resources:

I would recommend an inexpensive textbook/workbook that Dance 230 students have been digging into the past 2 semesters. It’s called Jump Attack by Tim Grover.

Tim trained Michael Jordan, Kobe Bryant, Dwayne Wade and other world class athletes. He’s written this workout plan for athletes. I’ve found it extremely relevant to cross training dancers, gymnasts and acrobats and it follows a scientifically proven training methodology. It can also be executed with slight modifications in a small living space, using chairs, stairs, etc. and using gallon water jugs or sandbags for weights. 😊

It’s more comprehensive and educational than following celebrity trainers on Instragram, although with the COVID-19 situation many excellent online trainers are sharing their ideas and workout plans for free. So look around and just get moving! I’ve found inspiration comes when we start moving. Don’t wait for inspiration to strike or you’ll be sitting down all day. 😊

My Personal Movement Experience:

My own movement practice has been a mixture of the following: jumping on the trampoline with my kids, juggling the soccer ball, giving myself improv and technique classes to new Pandora music stations, Yoga & stretch sessions, sprint/interval training in the streets around my house, explosive jump training in my backyard, push-up and handstand contests with myself to set personal bests and to really push myself. I’ve also been setting a timer and seeing if I can hold a pull-up position off my deck for 30, 60 and 90 seconds. To be honest, I’m shaking like a leaf after 30 seconds, but those other time units are my goal for the coming weeks. I’m always seeking to confuse my muscles and brain in a healthy way. This way my body can’t conserve energy or just go on autopilot in a workout. I feel like I demand my body, spirit and mind to be present. That way if I don’t have a lot of time or space, I can get the most out of my movement exploration for the day!

Adam Dyer is an assistant professor of dance at BYU and a passionate life-long learner. He holds a BFA from Alvin Ailey American Dance Theater/Fordham University and an MFA from NYU’s Tisch School of the Arts with a concentration in Dance and New Media. He can be reached at adam_dyer@byu.edu or adamraydyer.com.

A BYU Department of Dance Newsletter

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“To everything there is a season, and a time to every purpose under the heaven.”
— Ecclesiastes 3

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