How to use dance therapy to get back in touch with yourself and your body

1/2/2022

Dance therapy (even just in your bedroom!) is a great way to release anxiety and emotions from your body and can have a huge impact on your mental health and self esteem!

In 4 healthy ways to blow off steam I wrote about "dancing out the crazy" to let out aggression and frustration. Back then I only used it as an every now-and-then approach, but I have realized that doing dance therapy every day (or at least several times a week) has tremendous mental health benefits!

After a really tough night where some old triggers resurfaced I went into the basement with my portable speaker and started dancing. It mostly wasn't even dancing, more jumping around and shaking my hands out, just letting all my tears and frustration out. Afterwards I was exhausted but feeling decidedly lighter and happier.

I had seen a TikTok where this girl danced every day as a way of healing her depression (and since then I have seen plenty others do it as well), and I thought that's probably a very good fit for me. As much as I love dancing and miss my dance group, I haven't done a whole lot of it since the pandemic started. So I decided to dance to 3-4 songs every day, with Miley Cyrus's "Plastic Hearts" and cover of "Zombie" by the Cranberries being big favorites. They have energy and angst and are great for just letting it all out.

After one week of dancing every day, I realized that even though I had a crazy stressful workweek, I hadn't really been that anxious. And the little anxiety I did feel felt muted, like it wasn't effecting me nearly as much as it normally does.

The next week after I missed just a day I woke up with a bunch of anxiety again, proving just how much those ten minutes of dancing really helps!

How to use dance therapy to get back in touch with yourself and your body

Release anxiety and emotions from your body

You can carry memories, feelings, and trauma in your body, and while I know that I do that in my neck muscles (when I first started therapy I could massage a certain point and just start crying hysterically), I never realized how much I carry in my arms as well. By just shaking them out to the music and doing angry movements I can feel how anxiety is leaving them, how I'm letting go of things I may not be able to articulate. If you ever bounce your leg up and down when you're anxious or nervous, you know how it can manifest itself physically as well as mentally.

Using headphones or speakers, playing angry, happy, or even calming songs, take those few minutes every day and see how it can change you. Make it a weekly challenge for yourself or set up a daily dance party on zoom with a friend who could also use some stress relief if you need the extra accountability step to make sure you do it. Dance at home, in your car at a stop light, or outside!

Dancing can be so many things -- it can be healing, it can be joyous, it can be sensual, and it can be a way to get back in touch with yourself and your body. I started feeling more confident and secure in myself, because in my basement I don't care. I've always been a bit insecure about what to do with my arms when I dance (so partner-dancing or having a drink in one hand was always a good crutch), but there I don't care if it looks stupid, I don't care if I lose the beat or if my movements don't make sense to the song.

Quote - Release everything you can't say through dance

Keep yourself accountable and start small

Since I do everything from slow-dancing to nightclub dancing to flying around the room pretending I totally know how to do ballet/modern dancing moves, in a way that's helping me accept myself more. By doing whatever feels right I carry that with me out of the basement as well, to how I behave, how I dress, and how I feel about myself. I put on the shoes I worry are too fancy for me, I wear the hat I'm not sure I can pull off, and instead of wondering if I might be weird I embrace myself.

Remember to start where you are and make it easy to follow through:

Start with only one song a day (although if you're feeling it, don't hesitate to play one more!)
Set an alarm to remind you
Keep a tracker so you get the extra serotonin rush of checking it off every day
Do it in the morning so you can start the day getting in touch with your body and eliminating the risk of forgetting/being too tired to do it

It can be so hard to do the things you know you should to help your mental health. It can feel like it's just piling up when you're trying to exercise, eat healthy, go to therapy, maintain friendships, keep your living space clean and decluttered, along with working and/or studying. It's a lot. So even if you can't go as full out as you'd want on all of them, do small things. Do a 5-minute pick-up before bed, pick one meal a day to be healthy, call a friend for a little chat, and dance to just one song.

My favorite dance therapy songs

Sometimes I want powerful lyrics, sometimes I want an upbeat melody, and sometimes I need angry music to silently scream with. Make sure you have something for all your moods!