A year ago, inspired by coworkers, Alex started learning swing dancing, a form of social partner dance. Fast forward a year, while Alex’s dance skills haven’t improved drastically, their mental health has. They feel lighter, smile more (evidenced by constant laughter during dance routines), enjoy richer relationships, and have even seen old emotional wounds start to heal.
After chatting with other dancers, Alex discovered this experience isn’t unique—many people find dancing improves their emotional and mental well-being.
It got us wondering: Is dancing secretly therapeutic? Research shows it just might be! Not only is dancing accessible for anyone—regardless of skill—but it can also serve as a powerful self-care and mental health tool.
Let’s explore how dancing, often overlooked, boosts happiness and helps manage stress, anxiety, and depression.
1. Dancing vs. Exercise: A Happiness Booster
What do you do when feeling anxious or low? Perhaps you listen to music or hit the gym. Both are great options, but surprisingly, neither may match the joy of dancing.
Studies have shown that dancing, even more than traditional exercise, can lift your mood. One experiment compared how people felt after dancing, listening to music, cycling, or sitting still. Shockingly, only dancing and listening to music improved positive emotions, reduced negative feelings, and decreased fatigue. Cycling and sitting didn’t make a significant difference[1].
Even if you feel awkward dancing alone, the act still enhances happiness[1]. Another study from the British Medical Journal found that dance-based exercise helps reduce depressive symptoms more effectively than jogging or yoga[2].
2. Feeling Down? Try Dancing
A dancer I know used to struggle deeply with depression, to the point where leaving the house felt impossible. After two years of consistently dancing, she conquered her fears, applied to a graduate program abroad, and is now thriving overseas.
While dancing didn’t cure her depression single-handedly, science backs its ability to help improve depressive symptoms. A meta-analysis of dance interventions for depression patients found that dancing significantly reduced symptom severity[3].
Dancing has an energizing quality—one that many people struggling with depression sorely lack. Freely moving your body to music, especially in a judgment-free environment, can invite joy and vitality where there was once heaviness. Group dance exercises, like conscious dance practices (which focus on freeing movement), have also been shown to help manage anxiety, trauma, and stress[4].
3. Dance Forces You to Be Present
Ever notice how hard it is to be anxious or dwell on past regrets while dancing? That’s because dancing helps you focus entirely on the here and now.
When you’re matching your movement to music, your body becomes the center of your awareness. Studies show dancing evokes mindfulness-like benefits, helping you feel more physically alive and less trapped in your thoughts. The more frequently you dance, the stronger these mindful tendencies become[4].
Dancing also creates a sense of "flow"—a state of total absorption in an activity where time seems to disappear. This flow boosts self-esteem, reduces rumination, and makes you feel more engaged and confident.
4. Dance With Others for Maximum Benefits
Dancing solo can be freeing, but dancing with others has unique benefits. According to research, dancing together releases endorphins—your body's feel-good chemicals—which foster trust, bonding, and closeness while even increasing your pain tolerance[5].
When movements are synchronized between dancers, the brain's mirror neuron system is stimulated. This strengthens empathy, connection, and feelings of belonging. Group dancing provides a wonderful way to make new friends, especially in today’s fast-paced urban lifestyle. Shared hobbies like dancing also promote stronger friendships and deeper connections.
5. Dancing as Therapy
Dancing isn’t just fun—it’s also a formal therapeutic practice. Known as dance movement therapy (DMT), it uses movement to support mental health treatment, with the body acting as a gateway to process emotions.
Neuroscientist Antonio Damasio noted that emotions often manifest through the body before being understood by the brain. This makes physical movement a great way to process subconscious memories, emotional trauma, and stored tension.
DMT creates a safe environment for new emotional reactions and coping mechanisms to emerge. It also encourages a state of deep relaxation combined with energy—a balance often hard to cultivate in traditional therapy. Many participants, especially trauma survivors, even report breakthroughs during such therapy[6].
6. Dancing Is for Everyone!
You don’t have to be a professional or partygoer to dance. While social dancing may feel unfamiliar to some, dancing is one of the easiest, most fun, and free-spirited ways to take care of yourself.
If you’ve never tried, here are a few tips to start:
- Be kind to yourself: Don’t judge your moves! Turn off the mental chatter about “dancing badly” and focus on feeling the rhythm and enjoying movement.
- Start small: Choose a simple or casual dance style that doesn’t overwhelm you. Swing dancing, Zumba, or just free-dancing at home are great places to start.
- Move at your own pace: If social dancing feels intimidating, dance solo first—patience and consistency will help you feel more confident over time.
Takeaway: Embrace the Joy of Dance
Dancing is more than just a fun activity—it’s a powerful, accessible tool for improving your mental health. Whether you’re battling anxiety, depression, or simply looking for a new way to stay present and connect with others, dancing offers countless benefits. From lifting your mood and reducing stress to strengthening social bonds and creating mindfulness, this underrated form of movement deserves a spot in your self-care routine.
You don’t need to be a pro or fit into a mold to enjoy dancing. Just turn on some music, let go of self-judgment, and allow your body to move freely. Start small, be consistent, and most importantly—have fun!
Reference,
[1] Campion M., Levita L. (2014). Enhancing positive affect and divergent thinking abilities: play some music and dance. J. Posit. Psychol. 9, 137–145. DOI:10.1080/17439760.2013.848376
[2] Michael Noetel et al.(2024).Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials,DOI:10.1136/bmj-2023-075847
[3]V. Karkou, S. Aithal, A. Zubala, B. Meekums, Effectiveness of dance movement therapy in the treatment of adults with depression: a systematic review with meta analyses, Front. Psychol. 10 (2019) 936.
[4]Laird KT, Vergeer I, Hennelly SE, Siddarth P. Conscious dance: Perceived benefits and psychological well-being of participants.Complementary Therapies in Clinical Practice. 2021;44:101440. DOI:10.1016/j.ctcp.2021.101440
[5]Tarr B, Launay J, Cohen E, Dunbar R. Synchrony and exertion during dance independently raise pain threshold and encourage social bonding. Biol Lett. 2015;11(10):20150767. DOI::10.1098/rsbl.2015.0767
[6]K.B. Homann, Embodied concepts of neurobiology in dance/movement therapy practice, Am. J. Dance Ther. 32 (2) (2010) 80–99.
[7]Feniger-Schaal R., Hart Y., Lotan N., Koren-Karie N., Noy L. (2018). The body speaks: using the mirror game to link attachment and non-verbal behavior. Front. Psychol. 9:1560. DOI:10.3389/fpsyg.2018.01560
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