The 5 Benefits of Dancing for Mental Health
Some individuals like to dance alone to their favorite music on Spotify or the radio, while others prefer to dance with others. Others want to study ballroom dancing or hip-hop, among other things. Alternatively, they may enroll in a tango class at their local community center.
Whether you enjoy solo dancing or being a part of a more regulated and coordinated program, dancing has a number of apparent advantages for your physical health.
You’re not just moving your body in a rhythmic manner and expressing sensations; you’re also expressing yourself. You are undoubtedly burning calories and getting a good exercise.
However, this creative and entertaining physical exercise is also beneficial to your brain’s overall functioning. You’re taking a vacation from job, family, and the stresses of daily life. You’re shutting off the relentless concern and negative self-talk that has been bothering you. Finally, while you’re dancing, you don’t have time to think about anything.
Although the advantages of dancing to your mental health may not be immediately obvious, they are many and significant in their impact on your wellbeing.
Dance that is free-flowing
The results of a UCLA Health research published in the August 2021 edition of Complementary Therapies in Clinical Practice found that conscious, free-flowing dancing had a beneficial effect on the participants’ mental health.
1 It was based on a study of 1,000 dancers from all over the globe who were suffering from depression, anxiety, or a history of traumatic experiences.
The vast majority of dancers—98 percent—said that their mood improved as a result of their practice. Many people have also remarked that conscious dancing has helped them to feel more confident and compassionate.
Researchers at UCLA’s Jane and Terry Semel Institute for Neuroscience and Human Behavior, including Prabha Siddarth, PhD, a research statistician who is also a senior author on the paper, observed that individuals felt more in the zone when they performed this self-led dance.
Dance that has been choreographed
Another recent study, published in Frontiers in Aging Neuroscience2, looked at the impact of walking, stretching, and dancing on the circuitry and gray matter of the aging brain. The findings were surprising. The most significant good impact was obtained by dancing.
After enrolling individuals in their 60s and 70s who had healthy brains and showed no evidence of cognitive deterioration, researchers divided them into three groups using a random number generator. One group went on a stroll, another stretched and performed balance training, while the last group learnt how to do country dance. Over time, the choreography of the dance grew more difficult to execute well.
They were all required to participate in the allocated activity for one hour per day, three times per week. Six months after the start of the study, the participants’ brain scans were taken again and compared to the scans taken when they first started.
Agnieszka Burzynska, the study’s lead author, who is currently a Neuroscientist and Director of the BRAiN Lab at Colorado State University but was previously affiliated with the University of Illinois in Urbana, discovered that only one group showed an improvement: the country dancers. “It was surprising to see how much improvement there was,” Burzynska said.
It was shown that individuals who learnt country dancing had denser white matter in the area of the brain that processed memories after the training session. As a person grows older, white matter in the brain begins to degrade, which may lead to cognitive impairment. As a result, dancing helped to protect the brain from the effects of aging-induced neurodegeneration. As a result, dancing is not simply an aerobic exercise that is beneficial to your physical health. It is beneficial to your brain!
Country dance, ballroom dancing, tango, salsa, and waltz are all forms of social dancing that are performed with other people. In addition to being engaged in a valuable social activity, these dances allow you to exercise your body and express yourself. As you learn the steps to the dances, you are also activating the cognitive functions of your brain. Dancing, as a result, may be one of the most beneficial physical activities you can engage in for your mental health.
What Is Expressive Arts Therapy and How Does It Work?
Dance that is timed to music
Another recent research, this one centered in Brazil, found that synchronized dancing with others helped individuals feel more connected to one another and helped them form friendships.
It also increased the body’s tolerance to pain.
While participating in a Zumba class or a flash mob, you’re engaging in a sort of communal dancing to music with others around you. If you want to feel connected to people, this is a terrific way to go.
Participants in the research study experienced a surge of pleasant hormones known as endorphins while they danced. Endorphins play an important role in the bonding processes that occur between people. As a result, they—and us—feel more connected to the people with whom we are dancing.
In this specific study, the researchers were interested in learning more about the pain-relieving effects of endorphins. The patients’ non-dominant arms were subjected to constant inflation of a blood pressure cuff, which was used to quantify pain. Participants in the study were asked to report when the pressure got unbearable while they were dancing in the lab.
According to the findings of the study, individuals who moved the most energetically and in synchrony formed stronger bonds with their peers and also had a greater pain threshold.
Dance as a form of therapy
Some individuals choose dance or movement therapy as a kind of treatment. The American Dance Therapy Association (ADTA) defines dance therapy as the “psychotherapeutic use of movement to improve emotional, social, cognitive, and physical integration of the person” with the goal of promoting health and well-being.
A study was done to determine the impact of movement and dance on health-related psychological outcomes, such as depression and anxiety.
The results of the study were encouraging. Among the many advantages of movement and dancing were an improved quality of life and improved interpersonal skills, while at the same time sadness and anxiety were reduced.
If you haven’t thought about including dancing into your physical and mental health routines yet, now is a good time to start thinking about it.
Dance Has a Lot of Advantages
Dancing has a plethora of health advantages. Let’s take a look at some of the emotional and physical advantages of participating in dance.
Dance Has a Positive Impact on Mental Health
Maintains mental sharpness, improves self-esteem, and involves social skills, which increases endorphins.
It is simple to form bonds with people, which improves your mood and reduces loneliness.
Depression is alleviated.
This medication helps to reduce anxiety and rumination.
It is beneficial for memory.
It has the potential to prevent dementia.
Increases the person’s pain threshold
Pain perception is lessened.
Dance Has a Positive Impact on Your Physical Health
Increases muscular strength while improving muscle tone
Increases the pace of your heartbeat
Improves the condition of the lungs and increases circulation
Reduces the likelihood of developing cardiovascular disease.
Increases aerobic fitness levels.
It helps to improve posture.
It helps to build stronger bones.
Reduces the likelihood of developing osteoporosis
Weight control is made easier with this supplement.
Increases the ability to adapt.
Coordination and agility are improved.
Increased endurance is a benefit.
Music helped the majority of us get through the pandemic, according to the report.
A Word from the Authors
For people who are older and concerned about injury, it is recommended that they work with a qualified expert, as with most activities. This individual will advise you on how to work around any physical limitations you may have and will assist you in avoiding damage. Licensed dance therapists should have extensive training and experience, and they should be able to provide you with a detailed strategy for improving your health.
If you have never considered dancing because of your self-consciousness, you are not alone in this. Numerous individuals are concerned that if they get up and walk about, they would seem silly and that all eyes will be on them. However, the reality is that most individuals are preoccupied with their own dancing and having a good time. Practice with a buddy or enroll in a course. As soon as you step onto the dance floor, you could even discover that dancing is a pleasurable approach to enhance both your physical and mental well-being.
Dance and movement therapy
Dance and Movement Therapy are two types of therapy (DMT)
In a brightly illuminated studio, a lady dances.
Movement therapy, often known as dance therapy or DMT, is a sort of therapy that employs movement to assist people achieve emotional, cognitive, physical, and social integration. It is used to treat a variety of conditions.
Dance therapy has been shown to be beneficial for both physical and mental health, and it may be utilized for stress reduction, illness prevention, and mood management, among other things. Furthermore, the physical component of DMT promotes greater muscular strength, coordination, and mobility, as well as a reduction in muscle stress. Individuals, couples, families, and groups may all benefit from dance/movement therapy, which can be employed with any demographic. Generalized self-awareness, self-esteem, and the ability to communicate one’s emotions in a safe environment are all promoted by dance therapy.
THESE ARE SOME OF THE ISSUES THAT DANCE THERAPY CAN ASSIST WITH.
Ballet and dance therapists work with clients in therapy to help them improve their body image and sense of self-worth. Known as dance/movement therapy, it is a dynamic kind of treatment that is based on the concept that motion and emotion are interrelated. Dance therapy is a creative expression that may help people improve their communication skills and build more dynamic relationships. It is often used to treat a variety of medical, psychological, cognitive, and social disorders, including but not limited to:
Physical Complaints:
Pain that lasts for a long period of time
Obesity in children is a serious problem.
Cancer
Arthritis \Hypertension
Cardiovascular disease is a medical condition that affects the heart and blood vessels.
Problems with one’s mental health:
Anxiety \Depression
Eating disorders are a kind of eating disorder.
Having low self-esteem
Posttraumatic stress disorder (PTSD)
Problems with cognition:
Communication difficulties in the presence of dementia
Issues of Social Concern:
Autism \Aggression/violence
Trauma caused by domestic abuse
Interaction with others Conflict within the family
WHAT IS THE EFFECTIVENESS OF DANCE THERAPY?
The use of dance therapy in the treatment of mental health conditions such as disordered eating, depression, and anxiety has been shown to be successful in the research community. Among the most recent instances are:
According to a research published in the journal The Arts in Psychotherapy (2007), dancing therapy had a favorable impact on individuals who were suffering depression-related symptoms.
According to a research published in the American Journal of Dance Therapy (2004), in which 54 students engaged in a dance therapy violence prevention program, hostility among participants reduced, while pro-social behaviors rose among those who participated.
According to a research published in Alzheimer’s Care Today (2009), DMT has the potential to directly enhance memory recall in persons suffering from dementia.
According to a review of the data published in the American Journal of Dance Therapy, dance therapy may be a viable therapeutic option for children on the autistic spectrum.
Dance/movement therapy is also being investigated as a treatment option for childhood obesity, owing to the social and physical components that it incorporates.
DMT continues to show promise as a feasible therapy option for a wide range of physical and mental health disorders, despite the fact that more study is required to prove its effectiveness in various situations.
DANCE THERAPY PRINCIPLES AND APPLICATION
DMT sessions often contain stages of observation, evaluation, warm-ups, interventions, verbal processing, and a warm-down phase that is geared toward closing the session. It is possible to conduct sessions in a highly organized or non-directive manner, and they may be done alone or in groups. Despite the fact that each licensed dance/movement therapist has his or her unique technique, all certified dance/movement therapists adhere to the following purpose and theoretical principles:
Mission:
Facilitate the growth of people throughout their lives.
Prevent, identify, and treat disorders that are interfering with a person’s ability to perform normally.
Treatment objectives should be assessed, evaluated, and developed.
Implement the interventions that have been planned.
Develop and modify therapy in order to fulfill the requirements of the client on an ongoing basis.
The following are the fundamental principles:
Because the body and the mind are intertwined, each change in one has an affect on the other.
Movement may be used to portray many parts of one’s personality.
Nonverbal communication is used to convey a significant portion of the therapeutic connection.
Symbolic movements may reflect unconscious material or processes as well as conscious ones.
Movement improvisation and experimentation may lead to the development of new ways of being.
In what ways is dance therapy different from regular dancing? What are the benefits of dance therapy?
The majority of people are aware that dancing is beneficial to one’s health; it increases cardiovascular endurance, muscular tone, balance, and coordination, among other things. Furthermore, dance may enhance a person’s mood, improve his or her body image, and give a chance for enjoyment, all of which can help to reduce overall tension and anxiety. While these aspects of therapeutic dance are clearly useful, dance/movement therapy takes therapeutic dance to a whole new level of effectiveness.
Those who are receiving therapy from a certified dance therapist have the right to remain anonymous, and dance therapists offer a secure area for individuals to express themselves. Movement becomes more than just a workout; it takes on the characteristics of a language. People in therapy use dance to express conscious and unconscious emotions, allowing a therapist to react in kind to the messages they are conveying. A “movement vocabulary,” which is oriented on physical expression rather than words, is used by dance therapists to assist clients in working through challenges they are experiencing.
Body language, nonverbal actions, and emotional expressions are all evaluated by dance and movement therapists. Treatment interventions are specifically designed to meet the requirements of certain groups. Some examples of interventions may be as follows:
When you use “mirroring” (matching/echoing the actions of another person), you may demonstrate empathy for that person and validation of his or her experience.
Incorporating leaping beats into a dance with a group of individuals who are suffering depression is being done since research has revealed that persons who are depressed have lower levels of vertical mobility.
A “movement metaphor” is used to assist a person in physically demonstrating their response to a therapeutic challenge or success (e.g. the therapist gives the person in treatment a white flag prop to help him or her celebrate an emotional surrender).
Dance therapy has a rich history and philosophy that is worth learning about.
The origins of dance therapy may be traced back to the contemporary dance movement that began in the nineteenth century and continues now. The thought that dance might be utilized as a medium of communication and expression, rather than only as a kind of entertainment, inspired the creation of the movement. To put it another way, emotional content was incorporated into the dancing form.
By the early twentieth century, the contemporary dance movement had established the framework for dance therapy pioneers Marian Chace, Mary Whitehouse, and Trudy Schoop to follow in their footsteps. They laid the groundwork for dance therapy by incorporating components of observation, interpretation, and modification of dance elements into the practice of dance therapy.
In the 1940s, psychodynamic theory had an impact on the practice of dance therapy. In addition, research into nonverbal behavior and the function of the body in mental health concerns, which began in the 1960s, had an impact on the profession. The American Dance Therapy Association (ADTA) was founded in 1966, and with it came the creation of training and certification criteria for those working in the area of dance therapy.
Currently, dance therapy is influenced by a diverse range of theoretical frameworks, including psychodynamic theory, Gestalt theory, and humanistic theory, to name a few examples. Whatever their theoretical approach, all dance therapists must complete graduate study in order to be licensed as dance/movement therapists in their respective states. Either the R-DMT (Registered Dance/Movement Therapist) or the BC-DMT (Board-Certified Dance/Movement Therapist) certificate may be earned by candidates in this field.
The Advanced Search feature on GoodTherapy.org allows you to look for a dance therapist in your region. Choose dance therapy from the “type of therapy” drop-down menu.
Dancing Your Way Out of Depression Through Dance Therapy
Whenever you think about depression therapy, you may picture a person sitting in a room with a therapist or meeting with a prescriber, such as a psychiatrist or a physician, to begin taking medicine to alleviate the depressed symptoms. Often, individuals believe that these are the only two options open to them when it comes to treating depression.
In reality, effective therapies for depression include a broad range of methods, including expressive arts therapy, which may include everything from sketching to dance and is particularly beneficial in children.
Dance therapy, often known as dance/movement therapy (DMT), is a treatment for a variety of medical issues that has been shown effective via significant study and clinical testing. Using movement and dance as a way of increasing an individual’s emotional, cognitive, physical, and social advancement in the world is the purpose of DMT training.
Dance therapy may be beneficial for persons who are experiencing difficulties with:
Social stumbling blocks
Developmental impairments are a kind of disability that affects the way a person develops.
problems relating to one’s medical or physical health
Conditions affecting one’s psychological well-being
Dance therapy, in addition to being effective in treating a variety of issues, is also versatile in that it may be conducted in a variety of locations. Dance therapy becomes more accessible to a larger number of individuals as a result of its adaptability. The following options are available:
Organizations that provide mental health services
Centers for rehabilitative services
Nursing homes are facilities that provide care to people who are ill or disabled.
Schools
Institutions for incarceration
Children’s daycare facilities
It is not necessary to be a skilled dancer in order for DMT to be beneficial. Dance therapy may be done by anybody, regardless of age or gender. Even persons who have major restrictions may discover adaptations that are acceptable for them in order to continue to benefit from DMT therapy.
DMT may be conducted either alone or in a group environment. Once again, the adaptability and inclusiveness of dance therapy make it a potential type of treatment for practically anybody who is suffering from any condition.
Depression may be treated through dance.
So, dance/movement therapy is beneficial for a variety of individuals in a variety of circumstances, but what can it do to assist those who are suffering from depression? When it comes to treating depression, DMT has shown to be beneficial since it helps to improve a variety of factors such as:
Self-esteem
Self-image
Exceptional communication abilities
Mood \Optimism
Aggression
Memory
In order to practice dance therapy, one must first grasp that motion and emotions are inextricably intertwined. For example, if someone is feeling great amounts of melancholy, their movement will reflect this – it will be slower and smooth, or it will be completely nonexistent.
A person’s movement will be enthusiastic and quickly paced if they are feeling particularly pumped. Motion may also have an effect on one’s mood; for example, when someone claims that participating in a high-intensity dancing session enhanced their disposition.
Dance is an expressive art form, which implies that the movement of one’s body may assist one in expressing what they are thinking and feeling.
It is possible that people may not completely comprehend how they are feeling, and that others do not have the capacity to articulate their sentiments. Dance/movement therapy provides these individuals with a venue in which to speak more clearly and precisely via dance than they can through words alone.
The Dance/Movement Therapy Session Dance/movement therapy sessions may vary greatly based on the therapist, the client, the environment, and the type of treatment.. One session may be extremely organized, with the therapist guiding the movements of the client to achieve a specific objective or move the session in the direction of the therapist’s preference during the session.
Another session may be entirely improvised, with the therapist and client working together in a collaborative manner to investigate the issues that have been brought up. In many circumstances, the therapist may call attention to or accentuate certain components of the movement while simultaneously raising the client’s awareness of their own body and the environment around him or her.
A warm-up phase precedes each session, followed by a dance/movement segment in the middle, and a cool-down period at the conclusion. Interventions such as the following may be used by your therapist throughout the session:
It is the technique of matching or duplicating the client’s gestures in order to give appropriate empathic comprehension that is known as “mirroring.”
Jump rhythms – It has been shown that leaping, particularly in a rhythmic manner, causes a good response in the client.
Movement metaphors are the use of dance and movement to metaphorically describe a scenario that has been taken from real life and applied to the stage.
The Importance of Physical Activity
Consideration of DMT as a sort of physical exercise does not seem to be a stretch. Exercise has been shown to be a beneficial aid in the treatment of many mental health conditions such as depression and anxiety, according to a mountain of research.
It is thought that physical activity increases the amount of neurotransmitters that are released into the brain that are mood-enhancing. The chemicals that exercise releases, such as serotonin and norepinephrine, are the same chemicals that antidepressant and antianxiety drugs try to raise by administration of these medications.
Furthermore, there is evidence to suggest that the process of warming one’s body is associated with better emotions. Saunas, hot tubs, and other sources of warmth are often sought after by those seeking to enhance their mental health. Dance, without a doubt, will intensify the sensations of warmth.
Getting the Process Started
Dance/movement therapy is accessible in the United States, as well as in more than 35 other countries around the globe. Finding a DMT practitioner, on the other hand, will be more difficult than finding practitioners of other forms of treatments, such as cognitive-behavioral therapy (CBT). When compared to the hundreds or thousands of CBTs that will be accessible in each state, the number of DMTs will be far lower.
You may find dance therapists who have been accredited by the American Dance Therapy Association in this directory. Founded 50 years ago with the purpose of developing high professional standards via education, research, and clinical practice, this organization continues to fulfill its objective today.
DMT may not be the first treatment option that comes to mind when thinking about depression treatment, but this may be changing. DMT has a lengthy track record of effectiveness across a wide range of people and situations, and it may be the treatment type that is most appropriate for you.
