Advice for dancers: former New York City Ballet dancer Linda Hamilton, Ph.D., is a lecturer, a psychologist in private practice, and the author of Advice for Dancers (Jossey-Bass). She has been offering advice to Dance Magazine recorders since 1992.

COMPANY CLASS IS KILLING ME! BY THE SEASON'S END, THE STEPS HURT TO DANCE, THE PACE IS EXHAUSTING, AND I HAVE ALMOST NO ENERGY TO REHEARSE SIX HOURS AND THEN PERFORM THAT NIGHT. I'VE STARTED TO DREAD WORK BECAUSE I FEEL LIKE I CAN'T HANDLE IT ANYMORE. I HAVE CHRONIC TENDONITIS IN MY LEFT ANKLE AND MY ATTITUDE IS AT AN ALL-TIME LOW. WHAT AM I DOING WRONG?--EXHAUSTED, NEW YORK, NY

How about working too hard? The dance community embraces an intense work ethic. However, sports medicine views optimizing performance differently. Typically, elite athletes alternate between demanding and easy workouts to maximize physical recovery. In contrast, dancers go full speed ahead for most of the year, a practice that can create burnout in professionals as well as students who take three or more classes a day. The end result is not good. Rather than improving technique, burned out dancers may report debilitating fatigue, loss of enthusiasm, and injuries. The good news is that pacing yourself can build strength and endurance. My advice is to take a proactive approach to reducing burnout by getting enough sleep (ten hours a night is ideal) and taking off at least one day a week from physical activity. Weekly massages, whirlpools, breathing exercises, and counseling can help too. Remember, burnout is something to take seriously.

HELP! I FEEL LIKE I'M GETTING MIXED MESSAGES FROM MY DIRECTOR. FACE-TO-FACE, HE SAYS I NEED TO EAT RIGHT SO I'M STRONG ENOUGH TO DANCE. THEN THE CASTING GOES UP AND ALL THE SKINNIEST GIRLS GET THE BEST ROLES. IT'S FINE TO SAY, "DON'T DO ANYTHING STUPID ABOUT DIETING," BUT THE TRUTH IS THAT WEIGHT DOES MAKE OR BREAK YOUR CAREER. TELL ME IT ISN'T TRUE.--HOPELESS BALLET DANCER, SAN FRANCISCO, CA I wish I could tell you differently. But the reality is that the ideal female ballet body borders on anorexic. Unfortunately, only about 4 percent of the population has that ultra-thin body-type. To prevent eating problems, heavier dancers need to accept their genetic makeup and work realistically. This means you can only lower and maintain your weight about 10 percent below where it falls when you aren't dieting. However, be aware that even this isn't easy. If you eat too little, you'll slow down your metabolism and you'll become more likely to binge. It's also counterproductive to deprive yourself of all your favorite foods, including an occasional chocolate chip cookie. The key to successful dieting is eating in moderation. In general, most performers who need to lose weight eat between 1600-1800 calories a day during a busy season; you burn far more than that between class, rehearsal and performance. Many also use food diaries and weekly weigh-ins to keep an eye on their weight. Talk to a nutritionist who can help you determine an optimal weight-loss program.

THESE DAYS, EVERYTHING MAKES ME PARANOID. WHEN I ASK MY TEACHERS IF I CAN SIT DOWN IN CLASS BECAUSE MY KNEE HURTS, THEY ACT LIKE I'M "LAZY." I ALSO FEEL WEIRD IF I FOLLOW MY DOCTOR'S ADVICE AND OMIT CERTAIN STEPS. MY TEACHERS KNOW I'M INJURED, BUT I DON'T THINK THEY GET IT. WHY DO THEY PUNISH ME FOR TAKING CARE OF MYSELF?--ANXIOUS ABOUT IT, ORLANDO, FL In an ideal world, all dance teachers would advocate healthy work habits, beginning with basic injury prevention. Unfortunately, dance teachers often foster a "no pain, no gain" attitude regardless of the consequences. Rather than treating injured dancers who back off from class as wimps, I wish more teachers would reward them for taking care of their bodies. The end result would be healthier dancers.

SEVERAL YEARS AGO, I READ A COLUMN IN WHICH YOU SAID THAT DANCERS ARE OFTEN THEIR OWN WORST CRITICS. THAT REALLY STRUCK HOME FOR ME. EVERY DAY WAS TORTURE, COMPARING MYSELF TO DANCERS WITH BETTER FEET, HIGHER EXTENSIONS, AND MORE TURNOUT. I KNEW I WAS NEVER GOING TO BE A BALLERINA AT AGE 27 WITH ONLY THREE YEARS OF TRAINING. BUT IT TOOK YOUR ADVICE TO MAKE ME STOP BEATING MYSELF UP. NOW I'VE LEARNED TO LOVE DANCE. THANK YOU FOR HELPING ME THROUGH A VERY DIFFICULT TIME.--GRATEFUL DANCER, WESTCHESTER, NY I'm so glad. Simple tricks, such as setting realistic dance goals, can make a world of difference to your self-esteem, especially if you're a high achiever. It also helps if you can keep the focus on your own potential, because everyone has different strengths and weaknesses. Constantly comparing yourself to others creates feelings of insecurity--even if you're very talented. I also advise dancers to use the mirror for constructive feedback. In your case, you've found a way to enjoy the many benefits of dance, which range from regular exercise to the joy of movement. I hope that more dancers follow your lead.

SEND YOUR QUESTIONS TO: Linda Hamilton, Ph.D., at 2000 Broadway, PH2C, New York, NY 10023.