Let’s face it, traditional approaches to treating mental health often leave much to be desired. Even the British government officials have recognized that “we’ve been fostering a culture that’s popping pills and Prozac, when what we should be doing is more prevention and perspiration.” The time is coming when instead of, or along with, medications, British GP doctors will be able to prescribe gardening, singing, or dance as a form of therapy for physical and mental health issues.
Due to new understandings of mental health, dance therapy is gaining more traction in the scientific and mainstream communities. The American Dance Therapy Association defines it as “the purposeful psychotherapeutic use of movement to promote emotional, social, cognitive and physical integration of the individual.” It is a powerful tool because it:
- helps us get out of our minds (which is where most mental health problems arise) and into our bodies
- opens up new possibilities to how we relate to ourselves, others and the world
- is efficient in treating trauma, stress, anxiety and depression, among others
- can be used as a stand alone practice or as a complement to traditional forms of therapy
The Body-Mind Connection
As we wrote in greater detail in our article on embodiment, the body-mind connection goes both ways. Not only does the mind affect the body, but so does the body affects the mind. When we are depressed, for example, the body acts accordingly. It drops down, becomes heavy, and our facial expression changes as well. However, if we change the body, the mind will follow. That’s why, for some, traditional approaches to mindfulness aren’t enough. We explained in our embodied mindfulness article that many need to move in order to feel their bodies and to release emotions and tensions stored in there.
Over the recent years, there has been much talk in the scientific community about how the body is connected to the treatment of mental health issues. This especially goes in the case of trauma. And let’s highlight here that trauma isn’t necessarily related to wars or childhood abuse. Most of us have experienced some type of trauma. It could be from a past relationship, from the way you dealt with stress at your old job, and much more. To quote Steve Haines’ book title – trauma is really strange.
(And speaking of stress, check here how Yoga Nidra can help you deal with it. It’s a very cool and simple practice and all you have to do is – lie down in your bed! How good is that? We’ve also included a 10 minute long audio for you to try.)
We now know that trauma is stored in the body. And that’s why often talk therapy alone doesn’t help. You can talk till the cows come home, but if your therapist doesn’t address your body to help it release the traumatic response, it’s likely that your talk therapy won’t be that effective. Aside from trauma, some of the most common mental health issues that body oriented therapies can help with are stress, anxiety and depression. Raise your hand if you or anyone close to you has struggled with any of these?
As for anxiety, we wrote a separate post on how to deal with the pain and discomfort on anxiety.
The Science of Dance Healing
When it comes to indigenous cultures of Africa, South America and many others, just like with sound healing therapy, the power of dance has been known since time immemorial. (You can read more about the benefits and types of sound therapy. Discover how to do it alone or with an expert and everything else there is to know about sound therapy here.) They used different types of ecstatic and transformative dances for spiritual purposes, to connect with nature, and other members of their community. Indeed, dancing was an indispensable part of every ancient culture. Modern ecstatic and conscious dancers know this all too well. The feeling you get from substance-free dancing with other like- minded people, safe to be yourself, and to express yourself is priceless. And it lasts for days after!
Now let’s look at the neuroscientific take on the healing effects of dance. When we dance, the motor activity of the body prompts our neurons to fire in different ways. They start connecting in new ways and so they create new neural pathways in the brain. If the movements that create new synaptic connections are repeated enough times, they get mapped in the brain. These new neural paths allow us to create new thought patterns and form new ideas about how we see the world. All thanks to dance.
Dance therapy is now even being implemented in prisons for women with PTSD and a history of sexual abuse. And the results have been magnificent! If it worked for those struggling with something so heavy, perhaps it could for you too?
Asking the Experts
To understand how and why dance therapy works in treating mental health problems, we approached several highly qualified dance therapy professionals from the US and Europe.
Vera Erac is a psychologist and body psychotherapist. Elizabet Abraham is a board-certified Dance/Movement therapist specialized in past trauma and transitional periods. Rachael Stonard is a Trauma therapist and Dance movement psychotherapist. Cher Aiudi-Washenko is a board certified Dance Movement Therapist and a licensed professional counselor in mental health.
Here’s what they said:
What Type of Dance Therapy Do You Do?
Vera E:
The work I do I mostly call experiential and developmental work, rather than therapy. This work has therapeutic effects. However, in my opinion, the term ‘therapy’ is associated with a passive image of a human being and a focus on the fact that something is ‘wrong’ with the person. So they need to get an external medicine that will ‘fix’ them. For this reason, I avoid this term. The term I prefer using is – a practice of free and conscious dance and movement.
This implies that, together with the participant, I create the space in which they can become more conscious of themselves – first of all, body wise, because that’s what people miss the most. And also because that’s the base for an integrated consciousness of themselves: body-psyche-soul. This also means that we will create the conditions that will enable them to give themselves the permission to express authentically and freely through movement and dance which is theirs alone. The goal is to remind themselves or to discover and create their unique dance expression. It’s a dance which is free because within it we don’t learn the steps that someone else created. Thereby, it’s a dance which is liberating for the one doing it. The pillars of my work are knowledge and experience from the following areas: physical theater, improv theater, various somatic practices, and elements of body oriented psychotherapy.
Rachael S:
I am a registered dance movement psychotherapist (RDMP) accredited by ADMP UK. I’m also a trainee member of UKCP through their humanistic and integrative psychotherapies college. I therefore practice in an integrative way making use of movement as well as other creative arts therapy interventions and a combination of other theoretical perspectives. This, I feel, gives me scope and opportunity to shape my clinical work to suit the clients’ needs. Instead of being limited in my offering, I collaborate with the clients I see tailoring interventions to individual circumstances. This also speaks to the relational dynamic of DMP, it’s a two way process which is reliant on my presence and the clients’ engagement.
Cher A. W:
I started out using the Chacian method of dance-movement therapy, named after Marion Chace who was the woman who brought DMT to America, the founder so to speak. She started it at St Elizabeth’s hospital in Washington, and worked with inpatients there who were psychotic and had major psychiatric diseases such as schizophrenia. She used what she called the “pick up” technique in that she would pick up on what each patient was feeling in their bodies and feel it in her own body. She’d validate it and then incorporate it into the group movement. She did not lead the group in the way we traditionally think of leading. She followed the group themes and brought the movement patterns into deeper, fuller, more satisfying movement pattern expressions.
I started with the Chacian technique but I was also a traditional verbal therapist, and took workshops in traditional therapy, DMT and other creative/expressive therapies, plus utilized clinical supervision. So, I have expanded on my Chacian beginning and am what I would consider eclectic now.
What Are the Benefits of Dance Therapy?
Vera E:
The main benefit is arriving in the body and bringing the energy down from the head, where we spend most of our daily life, into the whole body. In this way, we become whole and the mind becomes restful. Being in the body brings us greater body awareness – and consciousness about who we really are, and not who we think we are. And – we discover what our real needs are. The more we are conscious of ourselves body-wise, the more we increase our awareness of bodily, emotional and mental processes. Everything that is in the body is also in the psyche, and vice versa. Higher awareness brings a greater freedom of life choices. Body awareness also means to be aware of how you breathe and where in your body you store tensions. Dance helps to release and deepen the breath. And the fuller we breathe, the more energy we have.
When it comes to tensions, through dance it’s possible to gradually and patiently melt them away and to allow those body parts to become alive and connected with the rest of our bodies. In other words – when we dance, our life juices and life energy begin to dance as well. They are free to flow and connect. We become alive from the inside. At the same time, through dance we can release and shake out stress and anything extra that we don’t need. This work helps participants to accept themselves, to set their creativity free, become more present and playful, and connected with themselves, as well as with others. In short, increased awareness and presence, still mind, increased life energy, greater openness, and a bigger satisfaction with themselves and life.
Elizabet A:
Dance therapy benefits depend on each person’s needs. They include:
- increased body awareness
- being able to express your needs confidently
- loving yourself fully
- during conflict, instead of feeling out of control, lashing out, or bottling things in, you can express yourself clearly.
- deepening your connection with your partner,
- increased sense of worthiness
- relieve symptoms of depression and anxiety
- feel all of your emotions in a healthy manner,
- reconnect with your body’s natural wisdom and intuition,
- deepen your sense of trust with yourself and with others
- set boundaries
Rachael S:
There are a number of benefits to DMP. For me, the biggest ones are the ability to make use of non-verbal communication and the flexibility I have as a practitioner. I work with clients who have experienced complex trauma, it’s usual for my clients to struggle to articulate their emotional landscape and interpersonal relationships as a result. Being able to use imagery, metaphor, poetry, sound and/or rhythm instead of verbal dialogue makes it far easier for the people I see to communicate.
In addition, as humans we are always moving; breathing is moving, speech has rhythm and flow, image making, role playing, music making/playing all involve movement. I don’t necessarily need to hear fully formed sentences because I can interpret the moving dialogue. It’s vital that I don’t make assumptions. So, I will often verbally ‘wonder’ with the client to offer narratives when there is limited understanding or to ‘check something out’ with a client to see if it fits.
Cher A. W:
Dance Movement Therapy is that part of dance that has been therapeutic to all mankind throughout the ages. It helps to:
- release stress and express feelings in a safe setting
- work towards postural rather than gestural expression for a more satisfying expression of feelings, feeling validated, grounded, produce endorphins, centering and feeling more whole rather than fragmented
- develop social skills and a sense of belongingness if a part of an ongoing group
- A by-product: good exercise
Why Do It?
Elizabet A:
The same reason people go to talk therapy, they can choose dance therapy. Usually it’s to work on certain areas of their life. Many of my clients have tried all the things like, talk therapy, yoga, reiki, meditation, etc and have still not experienced the shift they are hoping for, especially if they have experienced trauma. Although all of those modalities are great, dance therapy can create lasting change by working with the nervous system. Because you are integrating all of you during the process, you live your life fully integrated. This means you are loving, accepting and owning who you are, all that you are, which I believe is what most of us yearn for. Also, dance therapy is beneficial to all ages and populations. Some choose it because you don’t need to rely only on verbal skills, which is crucial.
Rachael S:
Often, clients are put off by DMP because of the word ‘dance’. I’d encourage anyone considering any creative arts therapy to give DMP a try as I feel it encompasses elements of all four modalities (music, drama, art and dance). Also DMP in the UK is a psychotherapy and can support clients to resolve/process historical experiences as it isn’t a surface level wellbeing approach like a therapeutic movement group would be for example. Another reason to give DMP a go is that it bridges the gap between the conscious and unconscious, allowing for further exploration, reflection and development of self awareness.
How Can Dance Therapy Help With Mental Health?
Elizabet A:
Dance therapy is a form of therapy that uses movement to help integrate the physical, emotional, cognitive and spiritual aspects of a person, therefore, it can increase one’s sense of wholeness. The possibilities are endless as to how it can benefit not only your mental health, but your overall health. A few examples are, using your body and movement to reduce anxiety, and depression and increase feeling grounded, empowered and free.
There are also specific techniques you can learn to help set boundaries by reconnecting with basic neurological movement patterns. I think one of the greatest benefits is experiencing your body as a resource so that you don’t feel as if the answers are out of reach, but instead they are always within you. At the core, dance therapy works with the nervous system in order to create a sense of safety within which is the first step in healing trauma.
Rachael S:
As I mentioned before, my clients have experienced trauma. The presenting issues are usually anxiety, poor sleep, nightmares, night terrors, flashbacks, dissociation, compulsive and controlling behaviors, eating disorders etc. Some of my work with clients is around co-regulation, supporting them to obtain homeostasis in session and maintain it (eventually) without my help. The relational and humanistic aspects of my practice support clients to engage in a safe and trusting relationship where I respect their boundaries. This opens the door to them being able to develop trusting, safe, relationships outside of therapy. Over time, interventions that support regulation, develop the clients’ self-awareness and reconnect mind and body are what supports a reduction in symptoms which, in turn, supports mental health and wellbeing.
Cher A. W:
It can help with anxiety and depression. It gives people a “time out” of rumination about problems, which often allows them to be less reactive/impulsive after. In seriously ill people, it can help them integrate more, especially over time. It can help regressed people open up (again over time), and it can help impulsive people be more in control. With higher functioning people, our work is sometimes about new insights, while with those who are more seriously ill (psychotic, for example), it tends to be more supportive.
Why Is It a Good Complement to Other Types of Therapy?
Vera E:
Because it’s refreshing, energizing, and often a fun way to apply psychotherapeutic insights and “bring them down” into the body. It’s an efficient way to move the energy which is stuck in the mind, and increase our life energy levels in general.
Elizabet A:
In my opinion, it doesn’t necessarily need to be complementing other forms of therapy, but can serve as the main resource for your mental health. It all depends on the person though and what works best for them. Instead of only talking as you do in talk therapy, in a dance therapy session, you process things on a bodily level which help in healing from past trauma. Therapeutic concepts don’t stay stuck only in your mind, but instead are felt with your entire being, which is a powerful transformative experience. For those who would like to experience it in addition to therapy, it can serve as a way to dive in deeper since when you move your body, the core of issues rise to the surface naturally without needing to get there verbally.
Rachael S:
I usually advise my clients to engage with one therapy at a time. Having said that, I have worked alongside other therapists to offer a pathway of therapeutic support over time. One example of this is a client engaging with CBT for a number of weeks before coming to DMP sessions. CBT provided immediate and short support for the client to ‘manage’ day to day, get more rest at night and improve some healthy coping strategies before a longer, more in depth process of psychotherapy with me. Another example, which is commonplace in my current practice, is children coming to see me and their parents seeing a DDP therapist. When it’s appropriate, the DDP therapist then does some family focused therapy following on from the work that has been done separately.
Cher A. W:
DMT can be a primary or adjunctive therapy. As a complementary therapy, it could reinforce talk therapy on a non-verbal body level, IF the same therapist ran a verbal and DMT group (or 1:1 sessions). As a primary therapy, the creative/expressive therapist uses words as well as movement of the creative/expressive modality being used. Depending on the level of regression, the client may or may not use words.
Are There Any Precautions About Using Dance Therapy for Mental Health?
Vera E:
Here participants learn to feel and to be responsible for their bodies. In that sense, they have the freedom, but also the responsibility, to adjust the movements to themselves, especially in the case of acute or chronic pain. The same can be said of participants’ age. There are no age limits, but the fact is that there will be a difference in how younger and older people move. So, it’s most important that one listens to and follows their own body. The same goes for any body, mind, and emotional specifics. That’s the basic principle.
I like to highlight in my workshops that in them we learn to become experts for our own body and, consequently, for our own being. There will be moments when the dancers will prefer to be more expressive in their movements. But also, there will be times when they will need gentler and calmer movements. At the same time, this keeps the dancer from any injuries and also enables them to learn to listen to themselves. Sometimes there are situations when someone will be too vulnerable for a dance space and will prefer to tuck in under a blanket or take a walk in nature. In the case of serious mental health difficulties, it’s good to consult the dance therapy facilitator in advance.
Rachael S:
The most important thing is to listen to your body and only do what feels right and comfortable. This is for physical safety as well as emotional wellbeing. If something is uncomfortable, there is a reason. We must listen to our bodies more. In addition, I’d only recommend engaging in a DMP process with a licensed practitioner. Therapists train for a long time and have to follow their professional and ethical standards. A therapist that isn’t qualified or registered might do more harm than good.
Cher A. W:
Yes, indeed! With sexually abused clients, with dissociative identity disorder, with clients who are actively hallucinating, with clients with PTSD, etc., one must be extra cautious about body boundaries. And as with everyone nowadays, one must ask permission for hand holding, hugs, anything physical with touch. This is necessary even though one would always tune into that person’s effort/shape before making any physical contact. However, sometimes that is not enough, and one must get verbal consent too, perhaps in writing in certain cases.
How to Do It With an Expert?
Vera E:
I offer participants certain exercises and activities which inspire them and guide them deeper into free and conscious dance. The exercises and activities depend on the topic we do. They can be done solo, in pairs or groups. We work in silence but also with various music genres which are adapted to what is being explored at that moment. One 2 hour workshop usually starts with the introductory part where we warmup and enter the body. Then there is a block of less structural dance, meaning the participants are guided by their bodies and music. Then comes the main part which is focused on the topic we work with. And then there’s the final part – the integration of the bodily experience. Topics vary and are inspired, most of all, by what comes from the “field” of the people I work with. For example:
- The Simplicity of Movement
- Towards Lightness
- The Breath
- Roots and Wings
- Inside and Outside
- The Spine
- Let Yourself Be
- Spaces
- Support
- Boundaries
Also, the workshops can differ in format and length. Sometimes I do individual sessions, and then the process is adapted to the needs of the person.
Elizabet A:
Each dance therapy session can vary depending on your needs that day. Dance therapists are trained to meet you where you are on all levels. Often, dance therapists don’t only use movement, but also other types of modalities to help you express yourself including, art, journaling, role playing, and music. I will share an example of what a session with me can look like and it may be similar to other dance therapists.
We start off with a grounding movement to help get you in the present moment. We check in verbally and you share anything that has been coming up for you. I may guide you in a visualization to help you process more deeply. Then, we do a movement exploration related to what we spoke about or another theme that has been present for you. Moving in direct motions, for example, in order to help you feel comfortable communicating more directly. I then teach you a technique where you use your body to feel empowered and that helps you feel comfortable setting boundaries. We do a short role play where you can practice setting boundaries while feeling safe within your nervous system. We close with a body tapping exercise leaving you back in the present moment again.
Rachael S:
My process with a new client usually starts with a ‘getting to know you’ session. This is for me and the client, to see if we might like to work together. If we both agree, the next few sessions are a continuation of that initial meeting. I provide lots of opportunities to do different things to see what works, what is enjoyed, what’s uncomfortable etc. This helps me form an assessment of what the clients presenting needs are and I encourage conversations about what their aims for the therapy might be. I like to keep the sessions very client focused, I don’t turn up with an ‘agenda’ or to-do list, it’s about being present with my client and meeting them in the moment’s needs. The client and I co-create the session structure, aims and goals. The client is their own expert, I just facilitate their re-learning about themselves.
How to Do It by Yourself?
Vera E:
You can make your own music list with a duration of half an hour or longer. It should have a meditative beginning and ending. Put livelier songs in the middle which inspire you for a more expressive dance. You need to have enough space to move. Wear comfortable clothes and be barefoot. Entice yourself to breathe consciously. Be aware of your feet. Be curious about all parts of your body. Become aware of all the ways in which they can move. Discover new ways.
Choose a song to which you will pay particular attention to your bones and wrists, let the bones tell their own story, so that you can feel every little bone, vertebrae, ribs… Notice what livelier music brings to your dance. Give yourself the permission not to care how your dance looks. In the end, allow the dance to settle down and the body to become still. Feel yourself now. Feel what has changed in the body.
Elizabet A:
I think initially it’s helpful to experience a dance therapy session. Especially if you’ve experienced trauma, having a professional hold that space for you and guide you is a key piece in the healing journey, as the therapeutic relationship can serve as a practice in experiencing trust and healthy coping skills. Otherwise, I can simply say to connect more with your body and listen to how it wants to move and what it needs moment to moment. This alone, won’t necessarily help someone to the extent that they may need, but it is a simple yet powerful tool we can all use to strengthen our self love and be present.
Rachael S:
I wouldn’t recommend trying to facilitate DMP on your own. Instead, mindful practice, meditation, or therapeutic movement practice like yoga might be more safe.
Conclusion: Perhaps It’s Time to Move It, Move it?
Dance as form of therapy has been around since the dawn of mankind. Our ancestors did it, toddlers do it and even some dogs on the Internet too. There is something mysterious about dance, so powerful and unique to human nature. Let’s not miss out on what makes us human. If you feel that standard treatment of your mental health hasn’t gotten you where you’d like to be, perhaps it’s time to turn to dance therapy? There is much to gain provided you do it with a credible professional.
More About Our Contributors:
Vera Erac:
is a psychologist, body psychotherapist and an artist. She has been building her own approach in working with groups and individuals since 2000. It’s primarily based on conscious and free dance, applied theater and body work. Questions that inspire her is how we can be more creative, more alive and more connected with ourselves and the world that surrounds us. She leads workshops, trainings, and programs integrating knowledge and experience from psychotherapy, somatic practices, art and spirituality. Vera started her private practice in 2017 as a body psychotherapist. She is occasionally active as a director, performer and DJ. She is based in Belgrade. You can reach her on Facebook and Instagram.
Elizabet Abraham:
is a Board-Certified Dance/Movement Therapist who helps women feel free and whole. She specializes in past trauma and transitional periods. Elizabet offers embodiment workshops and one-on-one programs in English and Spanish. She provides her clients a unique transformative experience as she guides them to connect with their bodies through movement to release anxious thoughts and old fears stored in their bodies. Elizabet went through her own transformational journey moving through her past trauma, which is what ignites her passion in helping women heal through embodiment. She is based in Miami, FL and her business is currently completely virtual. These are her website, Instagram and free Facebook group.
Rachael Stonard:
currently works alongside other DMP’s and DDP’s supporting children post adoption who have additional needs such as FASD, brain injury, and attachment disorders. She also work with people who have been diagnosed with PTSD, adults and children who have experienced abuse, sexual trauma and eating disorders. In addition, she has previously worked with refugees and was given an award for humanitarian work. She loved her clinical work and will continue to see clients although she is now also lecturing at the University of Derby on their postgraduate DMP programme. It’s a great honor for her to be able to educate the next generation of therapists and conduct further research in her field. You can reach her here.
Cher Aiudi-Washenko:
is a board certified Dance Movement Therapist and a licensed professional counselor in mental health. She is also a retired psychiatric social worker. Cher has a certificate in creative/expressive therapies and has been trained as a “Dancing Through Pregnancy” teacher. She also has an integrated Masters degree in Social/Emotional disturbances and DMT. In the past she has worked in a hospital, mental health center, a women’s prison, and a DCF residential treatment facility for children who aren’t safe for themselves and others in the community. She has supervised DMT interns and taught creative/expressive therapy courses for students majoring in Human Services at the University of Bridgeport. She is semi-retired now and holds a reduced practice. You can get in touch with her via email: cheraiudiwashenko@gmail.com.
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