ADVICE FOR DANCERS.

Q Your article on how to quit smoking in the July 1997 edition of Dance Magazine is very interesting, but it brought up some questions for me. For example, does it take one cigarette, a pack or a couple of months to develop health problems? I'd also like to know if smoking helps girls to lose weight, and what it means to get premature menopause from cigarettes.

Howard from Florida

A I wish more dancers thought about the dangers of smoking. Nicotine is a powerful drug--take one puff and ten seconds later you get a jolt to the brain, which increases the odds of becoming addicted. At the beginning, smoking makes you more susceptible to fatigue and colds because your immune system is depressed. Over time, serious health problems may mount, including the risk of developing osteoporosis and lung cancer. Sadly, many female dancers mistakenly believe that smoking will help them to lose weight, and they ignore the real benefits from healthy eating and exercise plans. Studies show that women smokers go through menopause one to three years earlier than nonsmokers. The good news is that it is never too late to stop. Within two weeks of quitting smoking, your lung function can improve as much as 30 percent. For information on smoking cessation, contact the American Cancer Society (800-227-2345).

Q The director of my dance studio lectures girls between the ages of 10 and 17 about thinness. Recently, she praised a former student's weight loss even though this dancer's bones were clearly visible to the entire class. We've already had dancers from our studio develop eating disorders. I worry about the younger girls, but I don't know what to do.

Concerned in California

A Your director probably has your best interests at heart. Unfortunately, encouraging young dancers to lose five or ten pounds often creates more problems than it solves. During adolescence, it is natural to gain weight as you prepare for puberty or a sudden growth spurt. Anyone who criticizes this weight gain is playing with fire. Besides making dancers feel bad about their bodies, negative comments may inadvertently trigger an eating disorder in vulnerable individuals. Your director would get better results if she promoted a healthy lifestyle in her dancers, while emphasizing that people come in different sizes and shapes.

Q I read in your book, Advice for Dancers, that once you miss at least three periods, it's classified as amenorrhea, which makes you lose bone mass. I haven't had my period in six months, even though I weigh the same, take calcium supplements and eat regularly. What should I do?

Confused Dancer

A Try not to panic! Three out of five dancers may develop amenorrhea from a combination of factors, such as exercise, poor nutrition, low weight or mental stress. While bone loss is most rapid during the first three or four years of amenorrhea, you have time on your side. My advice is to see your doctor for a complete evaluation, including a pregnancy test if indicated. Aside from calcium supplements, amenorrhea is often treated with hormone replacement therapy. Your doctor may also recommend a bone density test.

Q I feel like other dance students are passing me by. My body is okay, and well-known teachers and dancers have actually complimented me about my work. Yet I just don't believe in myself anymore. I've tried counseling but it hasn't worked.

Depressed in Pennsylvania

A When you're depressed you become your own worst enemy. It's common to feel hopeless about the future even if you're talented. Other symptoms of depression include fatigue as well as problems with sleep, appetite, concentration and memory. Good health habits, social support and maintaining an objective outlook are all effective coping strategies. However, once depression takes over, it's time to get professional help. Call the National Institute of Mental Health for more information (800-421-4211). And give counseling another shot. Cognitive therapy is the treatment of choice for depression, although it's also important to have a good fit between you and the therapist. Antidepressants may help as well.

Q I'm a 20-year-old modern dancer who's suffering from the effects of an abusive ballet teacher. For five years this person said mean things to me and tried to control my life. Now I freeze whenever others in dance class or on stage evaluate me. How can I get my act together?

Lost in Montreal

A Dancers with abusive teachers often become extremely self-critical, chastising themselves for even minor mistakes. In contrast, nurturing instructors teach you to take a problem-solving approach to mistakes. As time goes by, these teaching practices have a profound effect on your performance. Research shows that dancers who have been humiliated by their teachers in class often fail to achieve their professional goals. Fortunately, cognitive therapy can improve your self-confidence by teaching you how to counter negative thoughts using facts, logic and reason. The trick is to believe it!

Q I worship Bob Fosse and often imagine wonderful dances when I listen to music. Yet I'm still not an accomplished dancer after six years of tap and jazz. Is it better to pursue a career in dance or try to get into another field? I'm 15 years old.

Marc

A It's always good to plan for the future. However, if you love dance, there's no need to stop yet as long as you have other options. Some dancers hedge their bets by getting a higher education; others train for a good survival job outside the dance community, such as real estate or computer programming. Financial security can enable you to audition for dance roles as well as develop your choreographic skills.

An associate professor at Fordham University, Linda Hamilton, Ph.D., is also a psychologist in private practice, a former with New York City Ballet and author of Advice for Dancers (Jossey-Bass).