Overview 

Dance therapy can reduce and manage stress, anxiety, and depression. It also enhances overall health as it has advantages for both mental and physical health. 

What is dance therapy? 

Dance therapy, movement therapy, or DMT is a creative art psychotherapy that uses dance and movement to promote emotional, social, cognitive, and physical integration.¹ Unlike traditional talk therapy, dance therapy engages the body and mind, tapping into the innate connection between movement and emotions. 

Dance therapy applications 

Dance Therapy (DMT) finds application across diverse settings, including mental health, rehabilitation, medical, and educational contexts. It has shown effectiveness with individuals with developmental, social, physical, and psychological impairments. Dance therapy can be useful with people of all ages and across various therapy formats (individual, couple, family, and group sessions).

How does dance therapy work? 

This field emerged in the 1940s when early innovators realised the benefits of using dance movement as a psychotherapy.¹ Dance therapy says that our bodies and minds are connected. When our body changes, our mind changes too, and vice versa. This therapy believes that our early physical memories shape how we relate to others.² It uses movement to help people connect with their bodies and feelings, which ultimately helps them understand and express themselves better, and improve their capacity to communicate feelings, needs, and emotions.^3,4,5 The results of dance therapy extend beyond the therapy room into everyday interpersonal interactions.

Dance therapy techniques

Dance therapy includes a range of non-verbal techniques:

• mirroring
• reflection
• rhythmic engagement
• regulatory movement
• synchrony

These methods support relationship skills, bodily attunement, empathy, and understanding emotions and needs through synchronization experiences.^6,7 You can watch the American Dance Therapy Association explore these techniques more.

The therapeutic potential of dance therapy

Dance therapy directly addresses emotional and cognitive concerns through using the body as a medium. Dance therapy reduces stress, enhances flexibility and coordination, and cultivates a sense of body awareness. Moreover, by encouraging creative expression and exploration, dance therapy nurtures self-confidence and empowers individuals to tap into their innate creativity.⁸

Dance therapy and stress 

Dance therapy can be highly effective in relieving stress as it influences emotional expression, releases tension stored in the body, and reduces depression and anxiety.⁹

Understanding stress and its impact on health

Stress is a natural response to challenging or threatening situations. It triggers physiological changes in the body such as increased heart rate, elevated blood pressure, and heightened levels of stress hormones like cortisol. Stress can have detrimental effects on both physical and mental health, contributing to conditions such as hypertension, cardiovascular disease, anxiety, and depression.

How can dance therapy help with stress?

The physical release of tension

Through physical movement, dance therapy can help release built-up tension within muscles and the body. This release helps relieve stress and promotes relaxation. 

Endorphin release

Dancing stimulates the release of endorphins, neurotransmitters in the brain that act as natural pain relievers and mood enhancers. This physiological response acts as a natural stress reliever. It helps individuals experience a sense of relaxation and calmness which boosts mood and reduces stress levels.

Emotional expression

Dance therapy offers a safe and nonverbal way for individuals to express complex emotions. Through movement, individuals can effectively communicate feelings that may be challenging to communicate verbally, such as anger, sadness, or anxiety. This emotional expression enables emotional release which reduces stress levels and promotes emotional well-being.

Mind-body connection

Engaging in dance promotes mindfulness and awareness of the present moment. Focusing on movement and breath can help individuals connect with their bodies and develop a sense of inner peace and balance.

Social support 

Group dance therapy sessions provide valuable social support and a sense of belonging. Interacting with others in a creative and supportive environment helps buffer against stress, enhances resilience, and reduces feelings of isolation. 

Creative expression

Dance therapy encourages creativity and self-expression. It allows individuals to explore different movements and motions that reflect their unique experiences and identities. This creative process can be empowering and help individuals gain insight into their emotions and coping mechanisms.

Mindfulness

Dance therapy incorporates mindfulness practices, such as deep breathing and guided imagery. They can help individuals relax their bodies and quiet their minds.

Case studies and success stories of dance therapy in stress reduction

• A randomized controlled trial compared the effect of a dance therapy (DMT) group intervention on stress management improvement and stress reduction with a wait-listed control group (WG). 162 self-selected clients suffering from stress were randomly assigned to a WG or a DMT intervention that received 10 group therapy sessions. Results indicated that DMT group treatment was more effective in improving stress management and reducing psychological stress than non-treatment. Additionally, results indicated that DMT effects last over time¹⁰

• A systematic review was conducted on the effects of art, music, dance/movement, and drama therapy on stress. Of the 37 studies included, 73% were randomized controlled trials. 81.1% of these studies reported significant stress reduction among participants following one of the creative arts interventions including dance therapy. This confirms the efficacy of dance therapy and other creative arts interventions in stress reduction and management¹¹

• A 2023 study showed that dance therapy effectively reduces academic stress levels. The research involved 35 male and female students selected through purposive sampling. Using the ESSA measuring instrument. The results indicated that dance therapy significantly reduces stress levels among students which means that it is effective in reducing academic stress¹²

• Many recent studies have shown that dance therapy can be a promising approach in the therapeutic management of traumatic stress and psychological trauma as it can address both psychological and physical symptoms^13,14

Dance therapy for overall well-being 

Whether used as a standalone therapeutic intervention or as a complementary approach alongside other forms of treatment, dance therapy offers an approach to wellness by addressing the interconnection between mind, body, and spirit. Besides reducing stress, let's delve into the health conditions that dancing can help with. 

Depression 

Dance therapy is an effective intervention for the treatment of depression.¹⁵ It reconnects individuals with their bodies and promotes emotional release through expressive movement which offers a sense of inner balance. Increasing the release of endorphins uplifts mood and reduces symptoms of depression. Also, participating in group dance therapy sessions reduces feelings of isolation commonly experienced with depression.⁹ 

Anxiety 

Dance therapy can help with anxiety by promoting relaxation, releasing tension through movement, and stimulating the release of endorphins, which can reduce feelings of stress and anxiety.⁹ Engaging in dance therapy provides a positive coping mechanism for managing anxious thoughts and emotions. 

Post-Traumatic Stress Disorder

PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. Symptoms may include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. Dance therapy can help with PTSD by enhancing self-awareness, fostering a sense of safety and empowerment, and encouraging social connection, all of which can help with healing from trauma.¹⁴

Eating disorders

Eating disorders are serious mental health conditions characterised by unhealthy relationships with food, body image, and weight. Common types include anorexia nervosa, bulimia nervosa, and binge eating disorder. Dance therapy can help with eating disorders by promoting body acceptance, self-expression, and emotional awareness. It can help individuals develop healthier coping mechanisms and reduce stress associated with eating disorders. 

A study conducted in 2020 and published in the Journal of Eating Disorders unveiled the potential of DMT as a supplementary approach to treating eating disorders. This study involved 14 participants recruited from a private clinic, randomly divided into two groups: one receiving standard treatment and the other undergoing DMT sessions. Following a 14-week treatment period, the DMT group demonstrated notable enhancements in body area satisfaction and appearance evaluation compared to the other group.¹⁶

Substance abuse disorders 

Dance therapy supports substance abuse recovery through various avenues. As dance therapy promotes self-awareness and mindfulness, it helps in the identification of triggers and behaviour patterns related to substance use. Group sessions reduce feelings of isolation and loneliness experienced during recovery. Physical activity releases endorphins that reduce withdrawal symptoms and reduce the risk of relapse. The rhythmic movements help to cope with stress and anxiety.

Dementia 

Dementia is a progressive neurocognitive disorder characterised by a decline in cognitive function which affects memory, reasoning, and behaviour. Dance therapy can help individuals with dementia by stimulating memory recall, enhancing motor skills, promoting social interaction, and improving mood and overall quality of life. The rhythmic and repetitive nature of dance movements can help individuals maintain or improve motor skills and coordination.

Low self-esteem

Low self-esteem refers to a person having an overall poor sense of self-value like having a poor opinion of yourself. It can include a range of factors: a sense of identity, competence, belonging, and self-confidence. Dance therapy emphasizes the mind-body link and encourages awareness of the person’s physical symptoms, feelings, and thoughts. It helps people with low self-esteem better understand and accept their bodies which improves their self-esteem and body image. 

Autism spectrum disorder

Autism Spectrum Disorder (ASD) is a neurodevelopmental condition characterised by challenges in social interaction, communication, and repetitive behaviours. Dance therapy supports individuals with Autism Spectrum Disorder (ASD) across various domains. Through structured group dance activities, participants can develop social skills such as turn-taking, imitation, and cooperation. Additionally, individuals can express emotions and needs effectively by encouraging non-verbal communication. Dance therapy sessions focus on refining both gross and fine motor skills through rhythmic movement patterns which improves physical coordination and control.⁵

Chronic diseases

In supporting individuals with chronic diseases such as arthritis, fibromyalgia, diabetes, cardiovascular conditions, and chronic pain disorders, dance therapy can improve their health and the quality of their lives. Dance therapy aids physical rehabilitation and enhances strength, flexibility, and cardiovascular health. Moreover, as we said earlier, engaging in dance activities can release endorphins that can help manage chronic pain associated with these conditions.

Summary 

Dance therapy, also known as Dance Movement Therapy (DMT) is a form of creative art psychotherapy that utilizes dance and movement to promote emotional, social, cognitive, and physical integration. It has been shown to positively affect people with mental health disorders, chronic diseases, and developmental conditions. Dance therapy offers an effective approach to managing and reducing stress through physical release of tension, endorphin release, emotional expression, mindfulness, social support, and creative expression.