Overstimulated? Sensory-Friendly Survival Tips for Dance Competition Weekends

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If you’re a dance mom who struggles with sensory overload, competition weekends can feel like a full-on assault on your senses—bright lights, loud music, crowds, hairspray, sequins, and the constant need to be “on.” Even if you don’t have diagnosed sensory issues, the chaos can be overwhelming.

The good news? There are ways to protect your energy, manage overstimulation, and still show up for your dancer without feeling completely drained.

Here are 10 sensory-friendly tips for dance competitions to help you survive (and even enjoy) competition weekend.

1. Wear a Hat to Reduce Visual Overload

Between flashing stage lights, sparkly costumes, and the endless movement of people, your eyes can get exhausted fast. A hat with a brim (like a baseball cap or wide-brimmed hat) helps block out some of the excess visual noise, giving your brain a break. Bonus: It also helps with fluorescent lighting in convention centers.

2. Use Loop Headphones or Earplugs to Manage Sound Sensitivity

If the pounding music, screaming crowds, and microphone feedback make you want to crawl under a table, Loop earplugs or noise-reducing headphones are a game-changer. They lower the intensity of the noise without making you feel disconnected from your dancer. Keep a pair in your bag at all times!

3. Plan Your “Escape Zones”

Scout out quiet spaces where you can take a sensory break—this might be your car, an empty hallway, a restroom, or even a quiet corner in the venue. Even 5 minutes of silence can help reset your nervous system.

4. Bring Something to Fidget With

Having something to ground your senses can be incredibly helpful when you start feeling overstimulated.

Try:

✔️ A small worry stone

✔️ A textured keychain

✔️ A stress ball

✔️ A piece of fabric with a soothing texture

These small items can give your hands something to do and bring your focus away from the overwhelm.

5. Aromatherapy for Instant Calm

Essential oils like lavender, peppermint, or eucalyptus can help calm your nervous system. Dab a little on your wrists, or bring a roll-on blend in your bag. If strong smells bother you, try a scent-free calming balm with natural ingredients like chamomile or magnesium.

6. Hydrate and Snack Smart

Low blood sugar and dehydration can make sensory overload feel 10x worse. Pack protein-rich snacks (like almonds, cheese sticks, or protein bars) and drink plenty of water to keep your energy steady.

Bonus: A warm drink (like herbal tea) can be soothing.

7. Wear Comfortable, Non-Irritating Clothing

Competition weekends can be long, and itchy fabrics or tight waistbands can add unnecessary discomfort.

Wear soft, breathable clothing and layer up so you can adjust based on the venue’s temperature.

8. Use Sunglasses for Harsh Indoor Lighting

Some competition venues have harsh fluorescent lights that can trigger headaches or sensory overload. Tinted glasses or sunglasses (even indoors) can take the edge off and reduce eye strain.

9. Protect Your Personal Space

If crowds make you anxious, try standing at the edges of the audience instead of in the middle of the action. Position yourself where you can see your dancer but also step away when needed.

10. Try Tapping (EFT) to Calm Overstimulation

Tapping, also known as the Emotional Freedom Technique (EFT), is a simple way to calm your nervous system when sensory overload kicks in.

By gently tapping on specific acupressure points (like the side of your hand, your collarbone, or under your eye) while taking deep breaths, you can reduce stress and reset your energy in just a few minutes.

If the competition chaos starts feeling overwhelming, find a quiet corner and try a quick round of tapping to bring yourself back to center.

Final Thoughts

Dance competition weekends are loud, bright, and chaotic—but they don’t have to be overwhelming. With a little preparation and sensory-friendly strategies, you can enjoy the experience while protecting your energy.

Do you have any sensory-friendly hacks that help you survive competition weekends? Share them in the comments!