Dance for mental health and why you should try it!
Dance for mental health can help you to improve your self-esteem and improve your mood & attitude while easing your depression & anxiety.
Ever felt like the world’s weight is right on your shoulders, and all you want to do is shrug it off and breathe? You're not alone. In our hustle-bustle modern life, mental health issues have sneaked into our daily lives more than ever.
We're talking about stress, anxiety, depression, and all those sneaky little gremlins that steal away our peace of mind. Some folks run to the doctor and get a prescription, others invest in therapy (a wise move), and many make lifestyle changes, like meditating, diet adjustments, or hitting the gym. All fantastic strategies!
But what if we told you there’s a fun, dynamic way to kick those blues to the curb? Enter the vibrant world of DANCE! 🌟 Yes, you read that right! Dancing isn't just about wild moves at the club or strict discipline in a ballet studio.
It’s about freeing your soul, connecting with your body, and yes, snagging a long list of mental health benefits. So, whether you've got rhythm or not, dance is about expressing what words can’t capture and healing in a way that pills often can’t provide.
In this article, we’re going to explore how shaking your groove is actually good for your brain and heart. Not in the cardiovascular sense (well, that too!), but for your emotional well-being.
No spoilers, but get ready to discover some awe-inspiring stuff about yourself and the magic of movement. Tie your laces or go barefoot, and let’s dive, or rather, dance right in!
Source: Pexels
The therapeutic power of dance
Ready to step into a world where your moves not only count but heal? In this upcoming section, we're uncovering the hidden superpower of dance that’s been under our noses — or should we say, feet? 😏 — all along. We’re talking about a natural uplift, a brain boost, and an emotional release, all packed into the rhythm of music and movement.
From ancient rituals to modern therapy sessions, dance has woven its healing thread through the fabric of history, mending minds and bodies alike. But how does it work? What’s the secret alchemy behind the transformation from a simple two-step or a head-spin to genuine therapeutic change? Let’s start!
Historical context of dance as a therapeutic tool
The historical context of dance as a therapeutic tool spans thousands of years, intertwining with human civilization and cultural practices. In its primitive form, dance was used as a healing ritual across different cultures, playing a role in ceremonies related to fertility, birth, sickness, and death [1].
This ancient connection between dance and healing underpins the foundation for the modern discipline of dance therapy.
The formalization of dance as a therapeutic modality, however, commenced in the early 20th century. The first recorded notion of dance as psychotherapy emerged in 1916 through the pioneering work of Carl Gustav Jung, whose ideas remained unpublished until 1957 [2].
The field further evolved in the 1940s, spearheaded by Marian Chace, a dance educator and performer. Chace's innovative approach shifted the focus from mere dance technique to a more therapeutic and communicative use of dance, marking the birth of dance therapy as a distinct profession. Her seminal work at St. Elizabeths Hospital in Washington, D.C., in 1942, led to her being recognized as the first full-time dance therapist by 1947 [3].
Trudi Schoop also contributed to the field around the same time by working with schizophrenic patients and integrating comedy with dance therapy, demonstrating the versatility of dance as a therapeutic tool [4].
The 1950s witnessed the emergence of the Authentic Movement, a branch of dance therapy developed by Mary Whitehouse, which focused on inner listening and expressive movement.
The establishment of the American Dance Therapy Association (ADTA) in 1966 was a milestone that provided a professional platform for dance therapists, propelling the discipline to national and international recognition.
The ADTA worked towards the development and expansion of dance therapy training and services, validating the therapeutic power of dance in the professional realm [4].
Moreover, dance therapy gained further recognition when it was represented on President Carter’s Commission on Mental Health in 1977, indicating its growing significance in the field of mental health [4].
The early 1990s saw the exploration of dance therapy for medical illnesses through grants awarded by the National Institutes of Health, underscoring the broad spectrum of dance therapy's applicability [4].
Psychological and emotional benefits of dance
Dancing isn't just about the rhythmic moves or the exhilarating music; it's a sanctuary for your mind. The act of dancing can be a powerful tool to uplift one's mental and emotional state. Let's twirl through some of the psychological and emotional benefits of dancing:
1. Mood booster:
Dancing to the beat can significantly uplift your mood. It's like every move shakes off a bit of stress, leaving room for happiness and relaxation.
A study from UCLA Health revealed that conscious, free-flowing dance yielded positive mental health outcomes among participants, especially those grappling with depression, anxiety, or a history of trauma [5].
2. Self-expression:
Dance provides a beautiful platform for self-expression. It's a way to articulate feelings that words might fall short of describing.
Whether it's the joy of a beat that resonates with you or the cathartic release of moving to a melancholic tune, dance helps in expressing a range of emotions like happiness, anger, or fear [6].
3. Resilience and emotional well-being:
The emotional outlet provided by dance can foster resilience, helping individuals bounce back from adversities. It's a way to experience and process emotions, contributing to better emotional well-being [7] [8].
4. Mindfulness and mental well-being
Engaging in dance can also promote mindfulness, as it encourages individuals to stay present in the moment. The rhythmic movements coupled with music can have a meditative effect, grounding you in the here and now.
5. Reducing anxiety and depression:
The physical activity associated with dancing stimulates the release of endorphins, the body's natural mood lifters, aiding in reducing symptoms of anxiety and depression [9].
6. Improved self-esteem and confidence
As you groove to the music, not only do you become more comfortable with your body, but you also build a sense of accomplishment and self-assurance. The social interactions in a dance setting can also boost your confidence as you connect with others on the dance floor.
7. Therapeutic escape
Dance offers an escape, a brief respite from the daily grind. It’s a chance to break free from routine concerns and immerse yourself in a world where movement and music reign.
Neurological perspective
Dance is not just a physical exercise, but a cerebral one too. When you dance, your brain whirls in a tango with neuroplasticity, memory enhancement, and a cascade of beneficial neurotransmitters.
1. Brain activation and motor learning
Dance is a melody to the brain's motor and sensory circuits. Studies have used PET imaging to unveil the brain regions that jazz up during dance learning and performance, such as the motor cortex, somatosensory cortex, basal ganglia, and cerebellum.
The motor cortex, for instance, orchestrates the planning, control, and execution of voluntary movements [10].
2. Neuroplasticity
Neuroplasticity is the brain's jazz of adaptability—it reshapes in response to experiences. Dance training nudges this plasticity, sparking subtle changes in the brain.
Especially delightful is that dancing can amplify brain plasticity even in older individuals, underscoring dance as a lifelong partner for brain health [11].
3. Memory enhancement:
Call it a cerebral choreography—learning dance routines demands a meticulous memorization of steps, movements, and patterns.
This memory marathon not only refines your dance moves but also exercises the brain’s capacity for memory, leading to improvements in memory skills. Ballroom dancing, for instance, has been spotlighted for its remarkable ability to enhance memory skills [12].
4. Cognitive skills and emotional responses
Dance calls for a complex mental coordination, tuning several brain regions into a rhythm of kinaesthetic, rational, musical, and emotional responses.
This cerebral choreography strengthens neural connections, which in turn, improves memory and other cognitive skills such as decision-making and visual recognition [13] [14].
5. Endorphin release and stress reduction
Dance is also a serenade for serotonin—a neurotransmitter associated with feelings of well-being and happiness. It curtails stress and paves the way for the release of endorphins, the body's natural mood lifters, adding a neurological note to the euphoria often felt post-dance [15].
6. Executive functioning
Dance also fine-tunes executive functions, which are crucial for tasks like planning, organising, and multitasking. The rhythmic rendezvous improves long-term memory and spatial recognition, facilitating a smoother cognitive waltz through daily tasks [15].
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Source: Pexels
Dance and human connection
Alright, let's shift gears and talk about something we humans crave: connection. It’s the invisible thread that binds us, and guess what? Dance is one of its most powerful expressions.
The role of dance in building communities
Step into any dance class, ballroom, or festival, and you'll feel it — the pulsating energy of people coming together, united by the beat, the movement, the moment.
But dance does more than just gather us in the same space. It's a magnet for connection, drawing us out of our shells and into the community, into togetherness. Let's unravel this social tapestry that dance weaves, shall we?
Picture this: people from all walks of life, with different stories and rhythms, moving in harmony. That's the power of dance — it's a universal language that knows no boundaries. It doesn't matter your age, background, or the number of left feet you might have; dance is inclusive.
It's this very essence of belonging that fosters a sense of community. You're not just swaying to music; you're part of a collective rhythm, a larger story that thrums through everyone on the dance floor.
But wait, there's more to this communal vibe than meets the eye. Ever heard of social support? It's like a safety net made of relationships, and dance is one of the best weavers out there.
As you step, twirl, or jump in unison with others, you're building bonds, forming a network of support that's palpable in and out of the dance space. It’s these connections that see us through the tough times, celebrating with us during the triumphs, and simply making the everyday a bit brighter.
And here's the real clincher: this sense of community and shared experience? It's a buffer against the hard knocks of life. Studies have shown that social bonds, like the ones formed through dancing, contribute to our resilience, our ability to bounce back from adversity. Essentially, when you dance, especially in a group, you're not just moving to a beat. You're anchoring yourself within a community, gaining strength, support, and a sense of home.
Dance and individual identity
Ever caught yourself in the mirror just as your favourite tune starts playing, and for a split second, you see something incredible? That uninhibited, genuine spark of "you" that emerges when you move to the beat? That, right there, is the dance-awakened soul speaking its truth, and it's all about individual identity.
From the rhythm of your heart to the swing of your hips, dance is deeply personal. It's like your fingerprint, unique and telling a story about who you are, what you've experienced, and the rhythm that lives within you.
This expression is one of the purest forms of self-identity, an external display of your innermost layers. It's not just about the movement; it's about authenticity, the courage to be yourself in each step, and the freedom that comes with self-acceptance.
But, dance does more than just showcase our individuality; it helps us explore and build it. Think of each style you try as a conversation with yourself. You're learning what resonates with you, what feels natural, what challenges you, and what ultimately shapes you.
This exploration is a journey of self-discovery, and the dance floor is your personal, boundary-free zone. It's where you can experiment, express, and truly embrace the distinct rhythm that makes you, you.
Let's also talk about confidence, that golden ticket to self-assurance and one of life’s secret ingredients for success. When you dance, you're stepping outside your comfort zone, and that's where the magic happens.
With each new step mastered, you're not just nailing a move; you're reaffirming your self-confidence, bit by bit. This buildup is transformative, extending beyond dance, positively influencing how you perceive yourself and how you face the world.
Body image and self-esteem
There's a transformative element of dance that doesn't always get the spotlight it deserves, and that's its profound impact on body image and self-esteem.
In a world constantly echoing with societal standards of beauty, comparison, and critical self-scrutiny, finding comfort in one's skin can be an uphill battle. Enter the world of dance, a space where these superficial judgments dissolve into the background, leaving the spotlight solely for self-expression and individuality.
When you dance, it's not about what you look like; it's about how you feel. The mirror reflects more than your body; it reflects your soul, your energy, your passion. You begin to see yourself as a vessel of rhythm and expression, rather than an object to be critiqued.
This perspective shift is empowering. The focus moves from your physical appearance to your abilities, the strength and grace of your movements, and the emotions you portray.
Moreover, dance teaches you to trust and appreciate your body. As you learn to execute complex moves, perhaps to balance in a pirouette or flow seamlessly through a hip-hop routine, you start to marvel at your body's capabilities rather than obsess over its imperfections.
You build a relationship with your body based on respect, awe, and gratitude. This connection nurtures positive self-esteem, as you recognize your body's value and inherent beauty, defined by no one's standards but your own.
So, through dance, the narrative changes. The dialogue with yourself transforms from criticism to admiration, from doubt to confidence. It’s in the way you stand a little taller, walk with a tad more swagger, and meet your reflection with appreciation.
You start to re-define your own beauty standards, and this confidence in your skin ripples through all aspects of your life, contributing to a fortified, resilient identity, proud and aware of its unique rhythm.
How dance helps us connect and understand emotions better
Dance is like a secret language that everyone can understand, but it doesn’t use words. It's about moving your body and showing how you feel inside.
When we dance, we can tell our own story without speaking. We also learn to listen to what other people's movements are saying. This whole mix helps us get better at understanding our feelings and connecting with others.
Imagine you're dancing in a room full of people. Everyone is moving differently, showing their feelings through their dance moves. But even without talking, you start to understand what others are feeling just by watching them. This is because dancing together creates a special link between people. It helps us "feel" the emotion of others, and that's called empathy.
Now, understanding and sharing emotions in dance does more than just help us make friends on the dance floor. It makes us smarter emotionally. That's right! It helps us get better at knowing what we're feeling, why we're feeling it, and how to handle those emotions.
This skill is called emotional intelligence, and it's like having a superpower because it helps us deal with our feelings and understand our friends' emotions too.
For example, when you're dancing with a partner or in a group, you have to pay attention to how others are moving and feeling. You can’t just do your own thing; you have to work together! This teaches us to be team players and helps us get better at sorting out problems without getting too upset.
What’s more, dance is a great place for people who are shy or have trouble talking about their feelings. It gives them a way to express themselves without having to use words. It's like if you have a lot to say but don't know how to say it, you can still share it through dancing.
So, dance isn’t just about the cool moves we do; it’s a way to grow emotionally. It helps us connect with others and understand them on a deeper level, all while having fun. And the best part? While we’re grooving to the music, we’re learning important life skills without even realising it!
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Source: Pexels
Exploring different types of dances and its mental health benefits
Alright, let's shake things up a bit! If you're picturing dance as just one genre or style, think again! The world of dance is as diverse as we are, and guess what? Each style brings its own unique flavour to the mental health table.
So, no matter your personality, there’s a dance form out there that’s got your name written all over it. Let’s swing through some of these, shall we?
1. Ballet: Discipline and grace
Step into the world of Ballet, a universe of discipline, focus, and breathtaking grace. This classical form is much more than it appears; it's a mental workout demanding patience and attention to detail. Ballet isn't just about the steps or the music; it's a journey of self-reflection, poise, and immense control that echoes calm and focus in your mental state.
2. Hip-hop: Unleashed energy
From the finesse of ballet, we switch beats to the vibrant streets where Hip-Hop reigns, pulsating with energy, expression, and raw power. This dynamic form is an explosion of expression, letting you channel frustrations, joys, and every emotion in between. The confidence you gain from this bold, unapologetic style is a sure-fire antidote to any inner turmoil.
3. Ballroom dancing: The art of partnership
Swaying elegantly across the dance floor, Ballroom Dancing is the epitome of teamwork. It's where physical touch meets emotional connection, fostering trust, empathy, and a harmonious give-and-take. Beyond the physical benefits, it's a dance form that enhances your emotional understanding, social bonds, and interpersonal skills.
4. Contemporary: The language of emotions
Contemporary dance is where your emotions find their voice. Through fluid movements and abstract rhythms, this style tells stories that words often can't. It's a deep dive into self-awareness and emotional exploration, often leading to cathartic experiences that cleanse the soul and provide solace to the mind.
5. Folk dances: Cultural celebrations
Every stomp, clap, and rhythmic leap in Folk dances is a testament to tradition, community, and a sense of belonging. These dances are mirrors of cultures, connecting you to others in a celebration of shared history and collective identity. They're not just steps; they're communal ties that uplift, unite, and bring unspoken joy, grounding you in a way few other things can.
6. Salsa/Zumba: High-octane stress busters
Ready to turn the energy all the way up? Salsa and Zumba are your go-to! These Latin-inspired dance forms are the ultimate stress-relievers, thanks to their infectious music, high-intensity moves, and an atmosphere that’s nothing short of electrifying. They’re not just workouts for your body but also an instant pick-me-up for your spirit.
7. Movement therapy: Healing and harmony
Then, we have the subtle yet profound Movement Therapy techniques like Feldenkrais and the Alexander Technique. These methods take a therapeutic approach, focusing on alignment, mindfulness, and the harmony between mind and body. They are gentle yet insightful practices that encourage healing, self-discovery, and a serene balance between your physical and mental self.
Read more: Top 5 dance studios in Los Angeles
Conclusion
So, we've had quite the chat about dance, haven't we? Let's wrap it up nice and easy. Dance isn’t just a hobby or something you do to stay fit; it’s like a secret potion for your mind. It helps shake off the blues, think clearer, and feel happier. Pretty cool, right?
Here’s the thing: dancing is like talking without words. You move, you groove, and all those bottled-up feelings? They get a way out. It's not about nailing every move. Nope. It’s about letting your heart do the talking. Each style, from the elegance of ballet to the heart-pumping beats of hip-hop, speaks a different language, but they all say, “Hey, everything’s gonna be alright.”
The best part? Everyone can dance. Yes, that includes you! You don’t need fancy moves or gear. Whether you’re rocking out in your bedroom or shuffling in the kitchen while making a sandwich, any place works. Dancing doesn’t see how old you are or where you come from. It just sees you for you.
To sum it up, dance is like that friend who never lets you down. It lifts you up when you're down, makes the good days even brighter, and if you listen closely, it teaches you a lot about yourself. So, why not give it a chance? Play your favorite tunes and let loose! Stomp, swirl, hop, or sway—there’s no wrong way to do it.
Just enjoy the ride and let dance do the rest. It’s not just about moving to a beat; it’s about letting the rhythm find that happy place inside you. So, go on, dance like you mean it! Who knows? You might just stumble upon the happiest version of yourself. Shall we dance?
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So, why wait? Join in, spread the word, and let's make mental health a celebration!
Friska 🐨
Read next: Yoga for mental health: 5 key benefits & how to start yoga
FAQs (Frequently Asked Questions)
1. How does dance improve mental health?
Dance acts like a stress-reliever. When you're dancing, you focus on the music and your body moves, which can help you forget your worries. It's also a great way to release bottled-up emotions, improving your mood.
Plus, dancing gets your heart rate up, which pumps more oxygen to the brain. This process helps release hormones like endorphins, known as the body's "feel-good" chemicals, which make you feel happy and relaxed.
2. Are there specific dance styles that are more beneficial for mental health?
Not exactly! All dance forms have mental health benefits because they encourage expression and endorphin release. However, some people might find certain styles more therapeutic.
For instance, ballet can help with discipline and focus, hip-hop might boost confidence, and ballroom dancing could improve social relationships. It really depends on what you enjoy and what aspects of mental health you want to work on.
3. Can dance therapy help with mental health conditions?
Yes, it can. Dance therapy uses movement to help people express and deal with their emotions, often without the need for words. It's been found to be helpful for several conditions, including depression, anxiety, and post-traumatic stress disorder (PTSD).
Dance therapy allows individuals to explore their feelings, improve self-esteem, reduce stress, and increase a sense of well-being and calm.
4. Do you need to be a professional dancer to experience the mental health benefits of
dance?
Not at all! The mental health benefits of dance are for everyone, no matter your skill level. Whether you're busting a move in your living room or taking a beginner's class, what matters is that you're moving and enjoying yourself.
Dance is about expressing yourself, releasing energy, and most importantly, having fun! You don't have to be perfect; you just have to let the music guide you.
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