Sometimes we overthink—constantly analyzing, making plans, worrying about the future, and looking back. In this endless inner dialogue, we lose touch with our own bodies and feelings. We suppress emotions—we don’t let ourselves feel anger, we don’t allow ourselves to cry, and we try not to notice sadness. All these accumulated emotions don’t disappear without a trace; they settle in the body as muscle tension, tightness, and sometimes even real physical pain. Constant stress and emotional strain cause feelings of anxiety, fatigue, irritability, and internal emptiness.
Dance therapy offers a different path—not through words and rational analysis, but through movement and direct contact with the body. It is a way to gently and safely express what is hard or even impossible to say with words. Dance becomes the language through which the body tells its story, frees itself from accumulated blockages, and restores inner balance.
Dance therapy helps you feel and accept your emotions, restore the connection between the mind and body, and regain a sense of liveliness and joy. It’s not just an activity or a sport—it’s therapy that allows you to understand yourself more deeply, reduce anxiety, relieve muscle tension, and improve overall psycho-emotional well-being. This approach is especially valuable in today’s world, where many of us experience chronic stress, depression, and emotional burnout.
What is the benefit of dance therapy?
Let’s break down the six main and often unexpected effects this unique method of working with the body and emotions can offer.
- Emotional release without words
It’s often difficult for us to express our feelings with words. Especially when emotions are strong or complex—anger, resentment, anxiety, or sadness can get stuck inside and “freeze” in the body. Dance therapy provides an opportunity to release these blockages through movement—without the need to articulate everything aloud. It’s like a deep exhale, when the body finds its own way to release tension. After such a session, people typically feel lightness, internal space, and a sense of relief. This is a true emotional “detox” through the physical expression of feelings. - Working with trauma and blockages
The body is a repository of all our experiences, including traumas that the mind sometimes represses or blocks. Dance therapy helps safely touch these memories through sensations and movements, rather than verbal recollection. This is especially important for those dealing with post-traumatic stress disorder (PTSD). Research shows that movement helps regulate emotional reactions and “rewrite” traumatic experiences, gradually diminishing their influence. And there’s no need to go into detail about the trauma—the body gradually frees itself from blockages. - Strengthening self-esteem and body image
A positive perception of one’s body is the foundation of self-confidence. Often, we criticize our reflection in the mirror and compare ourselves to others’ beauty standards. Dance therapy changes this inner picture, helping us see the body as a safe and living space, worthy of care and love. Through movement, people learn to accept and respect themselves rather than criticize. Over time, this positively impacts self-esteem—it becomes stable and healthy, and even appearance seems more attractive thanks to inner confidence. - Endorphin stimulation and “happiness hormones”
Physical activity stimulates the production of endorphins—natural “happiness hormones” that improve mood and reduce pain. Dance therapy works especially effectively because it engages both muscles and emotions at the same time. Rhythmic movements combined with emotional expression boost the production of serotonin and dopamine—neurotransmitters responsible for joy, motivation, and inner calm. This “chemical cocktail” helps combat depression, anxiety, and general fatigue. - Improvement of the mind-body connection
The modern pace of life often forces us to live “in our heads,” constantly analyzing and planning, forgetting to listen to our bodies. Dance therapy is a practice of presence, a return to the moment “here and now.” Through conscious movements and attention to sensations, one begins to better feel their physical and emotional boundaries, recognize body signals, and understand true desires and needs. This helps reduce internal discomfort and find harmony between the mind and body. - Reduction of anxiety and improvement of sleep
Many dance therapy participants notice a significant decrease in anxiety levels after classes. Muscle tension fades, and a feeling of relaxation and safety in the body emerges. This is particularly important because anxiety often prevents normal rest and sleep. Dance therapy, especially when combined with breathing practices and awareness of sensations, helps regulate the nervous system. As a result, sleep becomes deeper and more restful, and one feels more energy and calm in the morning.
Who is Dance Therapy Recommended For
Dance Movement Therapy is a universal and flexible method that can help a wide range of people. It is particularly beneficial for those facing difficulties in the emotional sphere and looking for new ways to care for themselves through their bodies. Let’s take a closer look at who can benefit the most from dance therapy.
- For Depression
Depression is often accompanied by feelings of internal emptiness, loss of interest in life, and sluggish movement. Dance therapy helps “wake up” the body, restore the joy of movement, and improve mood through the production of endorphins. Additionally, free movement allows one to express suppressed emotions, which eases internal states and promotes healing. - For Anxiety Disorders
Anxiety often manifests as tension in the body, rapid breathing, and an inability to relax. Dance therapy teaches awareness of bodily reactions, releases muscle tension, and gradually reduces stress levels. Regular sessions help develop new relaxation habits and better control over anxiety. - For Post-Traumatic Stress Disorder (PTSD)
People with PTSD often avoid verbalizing traumatic experiences, and the body “remembers” stress through tension and pain. Dance therapy offers a gentle and safe way to work with trauma—through movement and body sensations, without needing to articulate the details. This helps gradually release painful blockages. - For Chronic Stress
Constant stress affects the nervous system and overall well-being. Dance therapy helps activate the parasympathetic nervous system, the one responsible for rest and recovery. This helps release tension, improve sleep, and increase overall energy levels. - For Psychosomatic Conditions
When psychological problems manifest as physical symptoms—pain, spasms, fatigue—dance therapy can help uncover and release the emotional causes of these manifestations. Through movement, one learns to better understand the connection between the body and emotions, which aids in healing. - For Low Self-Esteem and Body Image Issues
If you often criticize your body or feel insecure, dance therapy can help change the inner dialogue and establish a more positive relationship with yourself. Becoming aware of and accepting your body through movement fosters self-respect and confidence. - For Eating Disorders
Dance therapy can be an essential part of comprehensive treatment for conditions such as anorexia, bulimia, or overeating. It helps restore the connection to the body, understand true needs and emotional triggers, and learn healthy ways of expressing feelings. - For “Tightness” in the Body After Injuries or Emotional Abuse
Physical or emotional traumas often leave traces in the form of muscle tension, stiffness, and blockages. Dance therapy gently releases these areas, restoring freedom of movement and easing emotional states.
However, it is important to remember that dance therapy is not just for those with a diagnosis or problems. Even if you simply want to better understand your body, learn to listen to yourself, and feel more joy in life, this method can be an excellent tool for your psycho-emotional health. Dance therapy is suitable for anyone ready to move toward themselves, open up, and take care of their inner world through movement.
How the Sessions Go
Dance therapy sessions can take place either individually or in groups — the choice depends on your goals and preferences. Here’s what you can expect and how to prepare for your meeting with the therapist.
- Comfort and No Preparation Needed
You don’t need to learn any specific movements or have dance skills in advance. The main thing is to come in comfortable clothes that allow freedom of movement. There are no “right” or “wrong” movements — everything you do is accepted by the therapist without judgment. It’s not about being able to dance, but about your feelings and self-expression through your body. - Session Structure
The therapist may start with a brief conversation to find out how you’re feeling or offer a specific theme to work on — for example, exploring emotions, releasing tension, or developing inner strength. Sometimes the session is based on improvisation: you’re invited to simply move to the music, not thinking about how it looks. - Use of Supporting Tools
Various elements may be incorporated into the process: music, metaphors (e.g., “movement like wind,” “fluidity of water”), breathing exercises, and even small rituals to help you dive deeper into your sensations and emotions. All of this is aimed at creating a safe and supportive space. - Feeling of Safety and Acceptance
A crucial aspect is the atmosphere of the session. The therapist creates an environment where you can be yourself without the fear of judgment. This sense of acceptance helps you relax, open up, and start working with internal experiences through movement. - Effectiveness and Integration with Other Methods
According to the American Psychological Association (APA), dance movement therapy is a scientifically proven and effective method of psychotherapy. It is often used both as a standalone approach and in combination with other techniques, such as cognitive-behavioral therapy or art therapy. This allows for a holistic approach to psycho-emotional health and deeper results. - Duration and Regularity
Sessions usually last from 45 minutes to an hour. For sustainable results, regular visits are recommended, such as one to two times a week. However, it all depends on your goals and possibilities. - What to Bring to the Session
In addition to comfortable clothing, you might want to bring a bottle of water and a small blanket or mat if the session takes place on the floor. Sometimes the therapist may ask you to bring personal items that will help you express yourself, such as a scarf or a small toy.
In general, dance therapy is a journey that starts with one simple step — allowing yourself to move and listen to your body. It doesn’t matter if you can dance or not; what matters here is your uniqueness and sincerity. If you want to try it, it’s best to find a certified professional who can make this process as comfortable and effective as possible.
How to Find a Certified Specialist
If you’ve decided to try dance therapy, it’s important to choose a professional who truly knows their craft and can support you on this journey. Here are a few key things to look for when searching for a therapist:
- Check for Certifications and Diplomas
A good specialist will have undergone specialized training in dance movement therapy. There are several recognized organizations around the world that issue such certificates. For example, the American Dance Therapy Association (ADTA) is one of the most respected organizations in this field. There are also European and Russian schools offering accredited dance therapy programs. Having an official certificate ensures the therapist is knowledgeable in both the theory and practice of the method and works ethically. - Consider Experience with Similar Issues
Dance therapy can be applied to a variety of conditions — from anxiety and depression to trauma work and improving body perception. A good specialist usually has experience working with the specific issues that are relevant to you. This helps you dive into the process faster and deeper, as the therapist understands the nuances of your situation and can tailor techniques accordingly. - Pay Attention to Comfort in Communication
It’s very important that you feel a sense of trust and safety between you and the therapist. A good specialist knows how to establish warm, respectful, and supportive communication. If, on the first meeting, you feel that it’s hard to “find common ground” or that you feel uncomfortable, don’t hesitate to look for another professional. In therapy, it’s especially important that you feel heard and accepted. - Consider Online Session Formats
Many dance therapists now conduct sessions remotely — via video calls or special platforms. This format works if you cannot attend in-person sessions or if you prefer to practice at home. Online therapy typically includes “on-the-spot” movement to music with the therapist’s vocal guidance. Despite the distance, it remains effective if you trust the process and are open to working with your body. - Reviews and Recommendations
If possible, read reviews about the specialist or ask for recommendations from acquaintances. This can give you a fuller picture of the therapist’s style of work and the results their clients achieve. - Trial Session
Many therapists offer a trial session to get to know the client and assess whether the format and method are a good fit. Don’t hesitate to use this opportunity to gauge your own feelings and decide whether you want to continue working together.
Choosing the right specialist is an important step that will largely determine the effectiveness of your work with dance therapy. Take some time to search and prepare — and your journey toward psycho-emotional health will be as comfortable and fruitful as possible.
Dance Therapy is Much More Than Just Dancing or Moving to Music
It’s a deep and subtle process of reconnecting with yourself, your body, and your emotions. When we are in constant tension, experiencing stress or suppressing our feelings, our body starts to store these blockages, tensions, and pains. Dance movement therapy helps free us from the emotional burdens we’ve accumulated, allowing us to process what’s been weighing on us without needing words or explanations.
This method allows you to feel alive again, reconnecting with your inner world through simple, natural movement. There’s no room for criticism or striving for perfection here — just honesty and sincerity in your body. Sometimes words fail, and thoughts become tangled; it’s through movement that we can express what we can’t say.
If you’re feeling tired, emotionally overwhelmed, empty, or closed off, dance therapy can be your path to recovery. You can begin with a simple step: allow yourself to move and listen to your body. Perhaps, in this movement, a new chapter will begin — with more ease, harmony, and understanding of yourself.
