Dance Therapy For Anxiety

Introduction

The last thing to do that comes to your mind, when you feel anxious or depressed, is probably moving. But exercising can drastically change your everyday life, once you start it. Recent research on the connection between depression, anxiety, and exercise shows that the mental health and physical benefits of exercise can also help improve mood and lessen anxiety.¹ This connection is not yet entirely clear, but it is well-researched that working out or, even dancing can ease anxiety and boost good feelings.² Anxiety disorders affect a large number of people, and finding new ways to manage them is crucial, this dancing therapy appears to be a valuable addition for medical treatment or preventive measure against worsening of symptoms. 

What is dance therapy?

The American Dance Therapy Association describes the therapeutic use of movement as a therapy that helps to improve people's feelings, emotions, thinking abilities and physical integration into each other to improve general health and well-being.³ Back in the 1940s, when dance practitioners began to see how movement could help people feel better mentally and emotionally, dance therapy began. DMT sees healing as a whole-person process, believing that the mind, body, and spirit are connected. Changes in one part can affect the others. 

Describing DMT is tricky because it focuses on using movement to help, and you have to take part to understand it fully. 

Place of dance therapy in mental health

The effectiveness of dance therapy was researched in several studies. Researchers found out that various mental health conditions can be potentially assisted with dance therapy. These mental health conditions include anxiety too. For example, one study found an interesting correlation between dance and depression. Researchers examined the effects of dance therapy on individuals with depression and found improvements in mood and overall well-being after dance therapy sessions.⁴ Seems like people who took part in dance therapy felt calmer and less anxious. Dance therapy suggests a distinctive and interesting way to have effective support for mental health. By using movement and dance, it helps people express themselves and feel better emotionally. 

Understanding anxiety 

Sometimes feeling anxious is a natural part of life. People often worry about things like health, money, or family issues. However, anxiety disorders go beyond temporary concerns. The feelings of anxiety persist and may even intensify over time for individuals with an anxiety disorder. These symptoms can disrupt everyday tasks such as work, school, and relationships. Anxiety disorders come in different forms, including generalized anxiety disorder, panic disorder, social anxiety disorder, and various phobia-related disorders.⁵

Prevalence and impact of anxiety

Anxiety disorders are among the most common mental health issues globally. People with anxiety disorders experience intense and excessive fear or worry, often accompanied by physical symptoms like tension, restlessness, and trouble sleeping. These symptoms can persist for months and interfere with daily activities, including work, school, and relationships. ⁶ In 2021, younger individuals aged 16 to 29 were most likely to experience anxiety, while those aged 70 and over were the least likely. ⁷ More women than men report high anxiety levels, with a significant increase observed from 2012 to 2015. ⁸ During the COVID-19 pandemic, anxiety levels rose but have begun to decline since then. ⁹ In 2022, a majority experienced low or very low anxiety levels, while a significant portion reported medium or high levels of anxiety.

How dance therapy works

So how does dance therapy work and how can it help with mental health? Rhythmic movements can stimulate the release of endorphins, which are associated with feelings of well-being and pleasure. Also engaging in dance helps produce serotonin and dopamine, which both regulate mood and stress levels, lowering it. This is why physiologically anxiety symptoms lower and people are relaxed. 

Dance therapy encompasses principles and techniques tailored to address anxiety symptoms effectively. The American Dance Therapy Association (ADTA) emphasizes the use of improvisation, mirroring, and symbolic movement to explore and express emotions nonverbally.¹⁰

Also, dance therapy incorporates elements of mindfulness and guided imagery to foster a sense of inner calm and groundedness. The body-mind connection lies at the core of dance therapy's effectiveness in anxiety management. 

Dance therapy can complement traditional therapies for anxiety by offering a unique avenue for emotional expression and self-discovery. Integrating dance therapy with approaches such as cognitive-behavioural therapy (CBT) or medication can enhance the effectiveness of treatment by addressing both the psychological and physiological aspects of anxiety. 

Benefits of dance therapy for anxiety

Engaging in dance therapy offers numerous physical advantages for individuals experiencing anxiety. 

Physical benefits

• reduction of muscle tension
• relaxation throughout the body
• improvement of cardiovascular health
• enhanced physical stamina

Psychological benefits

• safe and supportive space for individuals to explore and process their emotions
• gain insights into thought patterns
• development of healthy coping mechanisms
• promotion of self-confidence and self-esteem

Emotional benefits

• regulation of emotions
• reduced feelings of stress and overwhelm
• facilitation of emotional release and catharsis
• experience of a sense of emotional liberation
• reconnection with inner selves
• cultivation of a deeper sense of emotional resilience and well-being

Social benefits

• social connection and interpersonal relationships
• opportunity to bond with others who share similar experiences and challenges
• sense of belonging and community
• development of trust and empathy towards others
• teamwork and cooperation
• enhancing communication skills

Sample exercises for anxiety relief

There are exercises designed specifically to help people feel less anxious. These exercises use simple movements that anyone can do. For instance, deep breathing while gently swaying can help individuals feel more grounded and calm down when they're feeling anxious. Another helpful exercise involves guided imagery, where participants imagine peaceful scenes while moving to music. This helps them relax and reduces stress and tension. Also, some exercises involve tensing and relaxing different muscle groups in the body. This one helps release physical tension and makes people feel better emotionally as well. These examples of exercises are all part of dance therapy and can be effective in helping people manage their anxiety. 

Moreover, dance exercises can be adapted to suit the unique needs and preferences of diverse populations and settings. For children and adolescents, incorporating playful and imaginative movement activities can enhance engagement and promote emotional expression. In clinical settings, dance therapy exercises may be modified to accommodate individuals with physical disabilities or mobility challenges, emphasizing seated or low-impact movements that prioritize accessibility and inclusivity. 

Additionally, creating a supportive and non-judgmental environment is crucial for ensuring participants feel comfortable and empowered to explore their emotions through movement. 

Dance therapy methods and approaches 

In dance therapy sessions, therapists employ various methods and approaches customized to each person's requirements. These might involve:

Spontaneous movements

Encouraging impromptu gestures, allowing individuals to freely explore and express themselves without restrictions. This lets them feel liberated and carefree.

Directed movement exercises

Guiding individuals through specific movements or sequences aimed at addressing particular emotional or physical needs. This can help individuals explore specific feelings necessary for healing.

Group dance activities

Participating in dance exercises with others, fostering a sense of community and support while promoting social connection and empathy among participants. This is especially important for individuals with PTSD, who may tend to isolate themselves.

Artistic expression

Creating stories, metaphors, and symbols through dance to represent experiences and emotions, offering a physical outlet for expression and exploration. This may assist individuals in focusing on new ideas and opening their minds to new possibilities.¹¹

The treatment outcomes are significantly influenced by the setting and environment in which dance therapy is carried out. For individuals to feel comfortable and supported during dance therapy, it is essential to create a safe, welcoming and nonjudgmental environment. The overall atmosphere and mood of the environment are contributed to by factors such as lighting, music selection or room layout which enhance the therapeutic effect.

Summary

It shows that dance therapy is an excellent choice for healing anxiety and improving general well–being. Even while anxiety might first feel like an impossible barrier, joining dance therapy gives people an escape to empowerment and relief. Dance therapy sessions that integrate movement, expression, and mindfulness provide an integrated approach to mental health care by strengthening the connections that exist between mind, body, and spirit.

Dance therapy provides a safe and encouraging environment for exploration and healing through a variety of techniques and exercises personalized to meet each individual's requirements. Each component of dance therapy, including group exercises, visualization, and improvisational dances, is aimed at reducing anxiety symptoms and increasing emotional strength. 

Moreover, it transcends cultural and individual differences, providing a universal language of expression and connection. Embracing diversity and promoting inclusion like dance therapy opens the door to healing for people from all backgrounds. Challenges such as accessibility, cultural sensitivity and stigma persist. Efforts to address these challenges through education, awareness and advocacy are essential to promote widespread acceptance and adoption of dance therapy as a valuable tool in healthcare.

Dance therapy shows promise as a comprehensive and effective strategy for reducing anxiety and improving emotional health.

With grace, resilience, and optimism, through the use of movement and creative arts, dance therapy helps people move toward recovery.

Together, we can harness the transformative power of movement to create a healthier, more vibrant world for everyone, while continuing to explore the therapeutic benefits of dance.