What are the benefits of dancing and how can it support your mood? From halay to salsa, read about the mental and social sides of dance and what to watch.
A favourite song comes on the radio while you are washing up in the kitchen, and your hips start to sway of their own accord. Or, at a henna night, your aunt who sat in the corner at first saying "I don't dance" is in the middle of the floor by the third song. Or a friend who has been saying "I can't dance" for years comes out of a tango class and says, "This has become my favourite hour of the week." Dance is a form of expression as old as human history, and most of us know intuitively that it does us good. But what are the benefits of dancing really, where does this feeling of "lightness" come from, and what are its limits? In this article we look at the possible contributions of dance to our mood, to our relationship with our bodies and to our social bonds, at what research says on this subject, at what to keep in mind while dancing, and at the place of dance in psychological support. From the halay (a Turkish line dance) to salsa, from two steps in the kitchen to a studio class, every kind of dance is the subject of this article.
Why Does Dancing Feel Good?
There is no single reason why dancing does people good; several factors work together. Understanding them is also useful for thinking about how we might bring dance into our lives.
Physical movement: Dance is first and foremost a physical activity. It is widely accepted in the field of mental health that regular physical activity supports mood and overall well-being. For someone who does not enjoy getting on a treadmill at the gym, dance can be an enjoyable way to move.
Music and rhythm: Dance is usually done to music. Music we love can affect our mood in itself; moving in time with a rhythm can give a person a sense of flow and harmony.
Bringing attention to the present: When you are trying to learn a step or letting yourself go with the rhythm of the music, your mind can move away for a while from the worries that have been circling all day. Dance can be one of the ways of feeling yourself "here and now". In this respect, dance can be likened to a mindfulness practice in motion.
Self-expression: Dance is a way of letting feelings out without needing words. What is more, you do not have to explain it to anyone. Anger can find expression in hard, fast movements, joy in wide, open movements, sadness in slow, inward-turning movements.
Being together: Most dancing is done with others. A halay chain, a partner dance or a group class gives people the experience of meeting in the same rhythm and attuning to one another.
Dance turns the body from a "means of transport" into a place where feelings can speak.
Benefits of Dancing: Mood and Emotions
Among the benefits of dancing, the most frequently mentioned relate to mood. Many people say that after dancing they feel more energetic, more cheerful or more relaxed. These experiences are valuable; but they should not be confused with scientific findings.
When we look at research on dance movement therapy, the approach in which movement is used for psychological purposes with trained practitioners, the picture calls for caution. For example, the Cochrane review examining dance movement therapy for depression (Meekums, Karkou and Nelson, 2015) found only three small studies with a total of 147 participants and stated that the evidence was of low quality and that no firm conclusion could be drawn.
What does this mean? It does not mean that dancing is not good for our mood. It only means that there is not enough evidence to say that dance treats mental health problems such as depression. For this reason, the most realistic approach is to think of dance as a valuable self-care activity that can help us feel good, but not to expect it to be a treatment.
The link between dance and everyday stress is also often discussed. After a long working day, hours spent in traffic or the rush at home, putting on some music and moving for a few minutes can be a simple way of releasing the tension built up in the body. What matters here is that dance stays a small moment of enjoyment you set aside for yourself, rather than becoming a new burden added to a list of "tasks".
The link between dance and emotion does not always run in the direction of "joy", either. Sometimes suppressed sadness or anger can rise to the surface while dancing. People whose eyes have filled with tears at a wedding, or who have remembered someone they lost during a song, know this well. This, too, is a valuable side of dance: it does not only lighten feelings, it also makes room for them.
Relationship with the Body: Dance and Body Image
Dance can affect a person's relationship with their own body in positive or negative ways.
On the positive side: Many people say that dance led them to experience their body not in terms of "how it looks" but in terms of "what it can do". Mastering a step, catching the rhythm or simply moving in harmony with the music can create a sense of gratitude and trust towards the body. For someone who does not like themselves and avoids looking in the mirror, this can be an important change.
On the negative side: Some dance settings, especially places where mirrors, comments about appearance and constant comparison are prominent, can increase worries about body image. Thoughts such as "This outfit doesn't suit me", "The others are slimmer than me" or "Everyone is looking at me" can overshadow the enjoyment of dancing. Settings like these call for extra care for people who have difficulties with eating behaviour.
Age is also part of this relationship. Over the years the body's flexibility, strength and stamina change; movements that came easily in youth can become harder. Some people experience this change as a loss and move away from dancing, saying "It's not for me any more". Yet dance is an activity that can be adapted to the body as it is today. A slower tempo, smaller steps or movements done while seated can carry the enjoyment of dance too. Continuing to move while accepting the changes in the body can also help a person develop a more compassionate attitude towards themselves.
If you want to use dance as a way of making peace with your body, choosing non-judgemental settings that focus on experience rather than appearance, and avoiding comparing yourself with others, can help. We discuss body perception and self-esteem in detail in our article on body image.
The Benefits of Dancing and Social Connection: Meeting in the Same Rhythm
The benefits of dancing are not only individual but also social. In Turkey, dance is part of shared life, from weddings to henna nights, from holiday celebrations to neighbourhood festivals. Regional folk dances such as the halay, horon, zeybek and kaşık havası (spoon dance) are a form of connection and belonging passed down between generations.
The social sides of dancing in a group can include:
- Belonging: Joining a circle, holding hands or doing the same step together can strengthen the feeling that "I belong here".
- New relationships: Dance classes can be one of the most natural ways of meeting new people in adulthood. This is especially valuable for those who have moved to a new city or whose social circle has shrunk with retirement.
- A bridge between generations: A young person joining the halay next to their grandfather at a wedding, or a grandmother teaching her grandchild an old dance, are examples of the bond dance builds between generations.
- Non-verbal communication: In partner dances, attuning to your partner, listening, leading and being led are an exercise in non-verbal communication. Some couples say that dancing together has brought new life into their relationship.
Social dance settings are not equally easy for everyone, however. For someone with social anxiety, stepping into the middle of the dance floor and moving in front of others can be extremely challenging. In such a case, rather than forcing yourself, it may be more suitable to start with smaller, safer steps, for example trying at home or in a small group. If the avoidance continues for a long time and keeps you away from settings you enjoy, working on the anxiety itself may also be worth considering; social anxiety is a difficulty that can ease with learnable skills and appropriate support.
Starting to Dance: Practical Suggestions
You do not need to be a professional dancer to enjoy the benefits of dancing. Here are some suggestions for getting started:
- Start at home. Put on a few songs you love and move freely while nobody is watching. There is no right or wrong movement; notice how your body responds to the music.
- Keep it short. Dancing for just one or two songs a day is a good start. This can be a short break in the middle of a busy day.
- Look for a style that suits you. Some people enjoy fast-paced dances, some slow and flowing movements, and others regional folk dances. Trying different styles helps you find what works for you.
- Try a class. Joining a class can provide structure, a social setting and the pleasure of learning. Struggling and feeling clumsy in the first lessons is very common; this feeling usually fades over time.
- Listen to your body. If you have a health problem, joint pain or a heart condition, consult your doctor before starting a new physical activity. Don't skip the warm-up, and stop when you feel pain.
- Leave perfectionism at the door. The aim of dance is not flawless steps but the experience itself. Smiling and carrying on at moments when you think "I got it wrong" can be one of the most valuable things dance gives you.
Imagine a man in his forties who has worked at a desk for years, who always sits on the sidelines at weddings and who was raised with the idea that "real men don't dance". At his wife's insistence, he signs up for a partner dance class. In the first weeks he mixes up the steps, feels embarrassed and thinks several times about giving up. By the end of the third month, though, he is counting down to class nights. "For the first time in my life, I noticed my head going quiet while I was doing something with my body," he says. Dance does not solve his problems; but it gives him, someone who is always "thinking", the chance to get to know himself from another side.
When Should You Seek Professional Support?
For many people, dance is a lovely source of self-care and enjoyment. However, talking to a mental health professional is a good idea in the following situations:
- If you have not been able to enjoy any activity, including the dancing you used to love, for more than two weeks
- If low mood, tiredness and lack of motivation are clearly affecting your daily life
- If you strongly avoid moving in front of others or entering social settings
- If thoughts about your body are clearly affecting your eating habits or daily life
- If you are having thoughts of harming yourself or ending your life
If the last point applies, call 112 (emergency services) without delay or go to the nearest emergency department.
How Are the Body and Movement Addressed in Therapy?
In psychological support, the body and movement can play a part in different ways. Some approaches use movement directly as a tool for expression and work; dance movement therapy is foremost among these. We explain what this approach is and how it works in our article on dance therapy.
In cognitive behavioural therapy, movement and enjoyable activities hold an important place, especially when working with low mood. A person experiencing low mood gradually moves away from the activities they used to enjoy, and this withdrawal can lower their mood even further. In therapy, the person can work on gradually adding small, enjoyable and meaningful activities back into their life; dance can be one of these activities. In addition, thought patterns that come up while dancing, such as shame, perfectionism or worry about "what others will think", can also be addressed in the process. Support in the area of depression and mood also includes helping the person rediscover the activities that do them good.
Frequently Asked Questions
Is dancing good for depression?
Dance can make a positive contribution to many people's mood and is a valuable self-care activity. However, research on the effect of dance movement therapy on depression is limited and of low quality. If you are experiencing symptoms of depression, dance should be considered alongside professional support, not instead of it.
Is there an age limit for dancing?
No. Dancing is possible at every stage of life, from childhood to old age. What matters is choosing a style and pace suited to the person's health and physical capacity. If you have a health problem, it is advisable to consult your doctor.
I can't dance; can I still benefit?
Yes. You do not need technical skill to enjoy the pleasure and relaxation dance offers. Moving freely to music at home, where nobody can see you, is dancing too.
What should I pay attention to so I don't get injured while dancing?
It is important to warm up for a few minutes before you start dancing, to wear shoes suited to the floor and the dance style, and to increase your pace gradually. Stop without pushing yourself when you feel pain. If you have joint, heart or balance problems, consult your doctor before starting a new dance style.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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