Dance Therapy For Self-Expression

The effect of dance therapy on self-expression

The impression of dance is often associated with dancers pursuing purposes related to creative arts, exercise, and entertainment. While that is true, dance can also provide numerous benefits to everyone not limited to dancers. Studies have shown that while the evidence for its effectiveness was varied, communities in assisted living facilities experienced positive qualitative feedback and improvements in social health. 

What is dance therapy?

Dance therapy is a mode of creative arts utilising movement and dance for psychotherapeutic support of cognitive, emotional, and physicality of the body. It combines the art of dance with psychological and therapeutic techniques to help individuals explore and express their emotions through movement, improve self-awareness towards the body and the mind, and ‌enhance overall well-being. Through these guided movement sequences and reflection, dance therapy offers a holistic approach to healing and personal growth. 

According to the American Dance Therapy Association,³ dance therapy provides a safe and judgement-free platform to nurture body language as a way to communicate thoughts and emotions through movement. It serves as a transformative tool for enhancing social skills by providing a platform for individuals to engage in group-based movement activities. Through structured dance sessions, participants develop communication, empathy, and teamwork abilities, fostering healthier interpersonal relationships. Participants can experience a boost in confidence and energy through these improvements in essential life skills. By connecting mind, body, and emotions, dance therapy facilitates a deeper understanding of oneself and cultivates a sense of empowerment and self-expression. 

Why is self-expression important?

As we mainly rely on communication through literature on technology, society often overlooks the ability to self-express. It often may not translate the nuanced emotion or meaning. The popular use of social media has amplified feelings of loneliness, particularly precedent among younger individuals and vulnerable populations with mental illnesses. The interactions between individuals through electronic devices lack depth and intimacy compared to what is found in face-to-face relationships, which leads to a sense of isolation and disconnection. The increasingly excessive reliance on screen time and digital content can detach individuals from real-world social interactions. Through the development of meaningful person-to-person relationships, feelings of loneliness and social isolation are often magnified. 

Loneliness is a literal barrier to self-expression due to the sense of doubt and disconnect from trusted ones, hence leading individuals to internalise their thoughts and emotions rather than share them openly. Self-silencing involves individuals keeping the majority of their emotions and thoughts bottled up from other people, which is the opposite of self-expression. Unaddressed emotions and thoughts contribute to increased stress, anxiety, and even depression. Without outlets for healthy expression and connection, individuals may resort to maladaptive coping mechanisms such as substance abuse or self-harm, further exacerbating their emotional distress. A study proved that this behaviour is harmful to our bodies, as it was observed to increase the risk of carotid atherosclerosis in midlife women. 

Overview of dance movement therapy (DMT) 

Dance movement therapy (DMT) involves structured lessons designed to guide participants through a series of movement-based activities. These lessons often follow a flexible structure adapted to the unique needs and goals of each individual or group. Typically, they are structured in three phases: warm-up, reflection, and cool-down.³

A DMT session begins with a warm-up phase, where participants perform gentle movements to prepare their bodies and minds for the therapeutic work ahead. This phase helps participants become grounded in the present moment. Often, participants are in a circle position facing each other, which fosters a sense of equality and safety within the group. 

The majority of the session usually consists of a variety of movement exercises and improvisational activities after the warm-up. Guided movement explorations involve individuals experimenting with various aspects of movement, such as weight, rhythm, or speed. When necessary, the DMT therapist provides support and encouragement as the patient explores and expresses their feelings via movement. It is recommended for participants to actively observe and be mindful of their thoughts, feelings, and physical sensations that arise during the movement process.

People are encouraged to consider their emotional experiences from outside of the session while they do this. This reflective component helps individuals gain insight into their inner experiences and promotes a deeper understanding of themselves. Incorporating group dances or movement sequences also enables participants to connect with one another and experience a sense of shared expression, fostering a sense of belonging and community. 

Finally, the session concludes with a cool-down phase, where participants engage in gentle movements or relaxation exercises to integrate their experiences and transition back to their everyday lives. The cool-down period also provides a moment for all participants to prepare for separation from the session. Reflection and discussion may also be encouraged during this time, as participants share insights, experiences, and feelings that emerged during the session. DMT facilitates emotional exploration and healing through movement for personal growth and well-being. 

Effects of DMT on self-expression based on evidence

Importance of self-expression 

For a number of reasons, self-expression is essential to mental well-being. People can create healthier coping mechanisms and increase their emotional resilience by expressing and processing challenging emotions through movement. According to studies, some benefits of self-expression are emotional release, increased introspection, improved interpersonal communication, and building resilience.⁴ All of these benefits are crucial for improving one’s self-esteem and social interaction experience, ultimately able to improve mental health. While the mechanism of DMT cannot provide medicinal effects, its main effect is shown through the improved quality of life and vigour as seen in cancer patients.⁵ 

While DMT is implemented within mental health institutes and rehabilitation facilities, it is also encouraged in educational institutions. DMT is not limited to patients but to those who want to seek improved self-introspection. An important aspect of DMT that can be taken away is the action of free movement reflecting on one’s own mind and body to express one's own thoughts and feelings. By doing so, one could also have improved mood, as the body’s physiological response includes the release of endorphins and increased chemical neurotransmitters.⁶

It could also help with grounding to the present, improving mood, increasing self-awareness and familiarity with mind and body, and overall ability to self-reflect on one's own feelings and emotions. 

Techniques of dance therapy

The following are some techniques practised in dance therapy to build mutual trust and understanding between the therapist and participants.⁶

Free movement

Spontaneous and free-flowing movements without inhibitions or limits are encouraged, which provides an effective way of self-expression. It allows people to express their deepest emotions through body language and gain insights into their inner workings. It also facilitates a deep emotional release, allowing participants to let go of repressed tensions and fears. 

Mirroring

The therapist and participant partner up and face each other to mimic the movements of each other. Through the development of empathy, connection, and nonverbal communication skills, this method improves interpersonal connections, strengthens group trust, and elicits positive experiences with socialisation. 

Attunement

The transfer of muscle tensions and subtle motions from the therapist to the participant is a complex method called movement empathy. The therapist takes a softer and more subtle approach, doing softer and simpler motions that help to gently guide the participant's body into a state of attunement and relaxation, as opposed to directly mimicking the participant's movements. The participant's ability to intuitively synchronise with the therapist's calming patterns through the subtle interplay of movement fostered within the therapeutic interaction a strong sense of connection and trust. 

Integrated development

Therapists use movement as a transforming technique to help clients navigate and transcend mental blockages, leading them to emotional breakthroughs and personal development. They do this by expertly facilitating sessions. Essentially, they create a dance orientation that develops, symbolising an individual’s interpersonal and intrapsychic evolution. 

Authentic movement or breathwork

Authentic movement and breathwork are used to recall earlier experiences of the participants, where intricate bodily sensations are engaged to bring the participant a feeling of groundedness. Much like meditation, this exercise invites participants to attune to their bodily sensations and breath, cultivating a heightened state of mindfulness and self-awareness that enables them to explore and process their inner landscape with gentle curiosity and acceptance. 

Summary

Dance movement therapy is an effective instrument for self-expression that gives people a nonverbal way to explore and express their inner feelings using dance. Participants in DMT sessions are encouraged to move freely and genuinely, expressing themselves in a secure and encouraging setting by drawing on their feelings, ideas, and sensations. By using guided movement exercises, improvisation, and inner reflection, DMT helps people access and express parts of themselves that they would find hard to communicate verbally by establishing a strong connection between the mind and body.

DMT sessions itself can glean valuable insights and benefits that extend beyond the therapy room. By witnessing the transformative power of movement and self-expression, you may be inspired to incorporate elements of DMT into your everyday lives. This could entail incorporating techniques like mindfulness and meditation to develop a stronger mind-body connection, emotional control, and self-awareness. Viewers may also be inspired to investigate alternative modes of artistic expression, such as writing, dance, or painting, as a means of facilitating emotional processing and promoting personal development. In the end, the advantages of DMT highlight the significance of holistic methods of health care that support the well-being of an individual’s mental health and ability to lead a life of good quality.