What Is Dance Therapy? Making Room for Emotions Through Movement

What is dance therapy, and is it suitable if you can't dance? Read what happens in a session, what research says and what you can safely try at home.

We all know plenty of people who stay seated at the table when the halay (a Turkish line dance) begins at a wedding, refusing to get up because "I can't do it, people will laugh." For some of us, the body is not a home we move around in freely, but something we constantly have to keep under control. This is exactly where dance therapy sparks curiosity: can movement open a door to feelings we cannot put into words? In this article we explain what dance and movement therapy is, where it came from, what happens in a session and why someone who cannot dance can still take part without hesitation. We will also try to set out clearly what research says today and what it cannot yet say.

What Is Dance Therapy?

In the literature, dance therapy is often also referred to as "dance movement therapy". It is an approach in which movement and dance are used within a therapeutic relationship to support a person's emotional, cognitive, social and physical integrity. The core idea is simple: body and mind do not live in separate rooms. Anxiety shows itself in the shoulders, anger in the jaw, tiredness in the chest. Paying attention to how the body moves can also tell us something about our inner world.

One distinction needs to be made right from the start. This approach is not a dance class. The aim is not to learn steps, memorise choreography or look good. In a class, the instructor says, "This is the right way"; in therapeutic work, the question is, "How does your body want to move right now?" What matters is not whether a movement is aesthetically pleasing, but what that movement makes the person feel.

This movement-based work belongs to the family of creative arts approaches, together with art, music and drama. We have explained the general logic of this family in detail in our article what is art therapy.

How Did Dance Therapy Come About?

The use of dance in healing and community rituals is as old as human history. However, dance movement therapy took shape as a professional field in the middle of the 20th century.

One of the pioneers of the field is the American dancer Marian Chace. Chace was one of the founders of the American Dance Therapy Association (ADTA), established in 1966, and its first president from 1966 to 1968. Her work and that of other pioneers of the period spread the idea that dance is not only a performing art, but can also be used as a way of connecting with people and expressing emotions.

In Turkey, dance and movement-based work is mostly carried out through workshops, certificate programmes and in-house projects at institutions. There does not appear to be a separate, legally defined professional title of "dance therapist" in Turkey; current legislation should be followed on this point. For this reason, it is important that this kind of work is carried out by people trained in the mental health field and, where necessary, alongside psychotherapy or medical treatment.

What Happens in a Dance Therapy Session?

Sessions can be individual or in a group. They usually take place in a spacious, safe area where people can move comfortably. A rough outline might look like this:

1. Warming up and noticing: A slow start that pays attention to the breath, the points where the feet meet the floor and the tension in the shoulders.
2. Exploration: Exploring a feeling, an image or a piece of music through movement. For example, an open-ended invitation such as, "If today's tiredness were a movement, what would it look like?"
3. Reflection: In a group, the other participants, or in individual work the professional, may gently mirror the person's movement. This can help someone feel "seen".
4. Talking and closing: The feelings and thoughts that emerged during the movement are talked through, and the session ends with a calming close.

Let's say a software developer who has been working at a desk for a long time and keeps saying, "I live inside my head," joins a group. In the first sessions he barely moves, keeping his arms pressed against his body. A few weeks later, when he opens his arms out to the sides for the first time during a movement exercise, his eyes fill with tears and he says, "I've realised how long it's been since I took up this much space." This sentence opens the door to the conversations that follow. Here, movement is not a treatment, but an experience that helps the person notice something new about themselves.

The difference between individual and group work

In individual work, attention is directed entirely to the person's own body and rhythm. The person can experiment at their own pace without feeling anyone's gaze on them; this can be a safer starting point for people who are shy or who feel intense shame about their bodies. In group work, on the other hand, moving together with others, mirroring one another and finding a shared rhythm come to the fore. For some participants, this experience can create a sense of belonging they have not felt for a long time; for others, it is challenging at first.

In Turkey, folk dances such as the halay, horon and zeybek are already performed in community, hand in hand or shoulder to shoulder. Many people's first relationship with dance comes from these shared experiences. This familiarity is reassuring for some; for those who have been pushed at weddings with "get up and dance", it can trigger anxiety. In a therapeutic group, however, nobody is forced to dance; joining in, watching or taking a break is the person's own choice.

In therapeutic work with movement, what matters is not taking the step correctly, but hearing what the body is trying to say.

Can Someone Who Can't Dance Take Part in Dance Therapy?

This is the most frequently asked question about this work, and the answer is clear: yes. No dance background, flexibility or sense of rhythm is required. Movement can often be very small: a hand opening and closing, weight shifting from one foot to the other, the shoulders slowly rolling while seated.

Dance and movement-based work may be considered for the following people:

• Those who find it hard to put their feelings into words: For people who say, "I don't know what I'm feeling," the body can be a starting point.
• Those with a difficult relationship with their body: People who struggle with body image can experience building a gentler relationship with their body. In conditions such as eating disorders, this does not replace treatment that must be delivered by a specialist team.
• Those experiencing anxiety and tension: Noticing the tension that builds up in the body and releasing it through movement can help some people.
• Children and adolescents: Movement is one of children's natural forms of expression.
• Older adults: Adapted, seated movement work can offer opportunities for social contact and enjoyment.

Care is needed in some situations. In people who have experienced severe trauma, working with the body can open up unexpectedly intense emotions; that is why it is important for the work to proceed slowly, under the person's control and with professionals experienced in trauma. It is also advisable for people with heart, joint or balance problems to consult a doctor before taking part.

Keeping expectations realistic

Some people who start working with movement expect great relief from the very first sessions. In reality, the first experiences can often feel strange, even boring: it is natural to think, "I'm wandering aimlessly around the room, what's the point?" If the body has been ignored for years, it takes time for it to make itself heard. On some days nothing noticeable is felt; on others, a small movement brings an unexpected memory or emotion to the surface. This fluctuation is a normal part of the process. Asking yourself, "What did I notice today?" is far more useful than asking, "Did I get better today?"

Does Dance Therapy Work? What Does Research Say?

Although research on dance and movement-based interventions is promising, the evidence base is still limited. Knowing this clearly is the first step to building realistic expectations.

A Cochrane systematic review published in 2015 examined dance movement therapy for depression. Only 3 small studies with a total of 147 participants could be included in the review; the quality of the evidence was judged to be low, and it was stated that no firm conclusion could be drawn. This does not mean "it doesn't work"; it means "it hasn't yet been researched well enough".

The common limitations of studies in this field are:

• Participant numbers are generally small.
• Blinding is not possible because participants know what they are taking part in.
• Results often rely on people's self-reports.
• Follow-up periods are short; how long any effect lasts is unknown.
• "Therapy" and general "dance activity" are sometimes mixed up in studies.

Rhythmic movement and dance in neurological conditions such as Parkinson's disease are also among the areas being researched; but here too, more studies are needed before a firm judgement can be made. In short, dance and movement-based work should be seen as a supportive approach that can be added to usual treatment; it should not take the place of medication, psychotherapy or medical care.

Making Room for Emotions Through Movement at Home: Safe Things to Try

The suggestions below are not a therapy process; they are simple self-care exercises you can try to connect with your own body. Nobody needs to watch you, and there is no "right" way to do them.

• One song of free movement: Put on a piece you love and let your body move however it wants. You can also do this sitting down. When it ends, simply ask yourself, "How am I right now?"
• Feelings walk: Take a few steps around the room: first like someone who is tired, then like someone who is curious, then like someone who is calm. Which one felt more familiar?
• Tension scan: Stand up, close your eyes and scan your body from head to toe. If you find a tense area, give it a small movement, such as rolling the shoulder or loosening the jaw.
• Dancing in the kitchen: Gently moving along to music while washing up or cooking can turn an everyday moment into a small moment of pleasure. We discuss the general benefits of dance separately in our article on the benefits of dancing.
• Mirror game with your child: Stand facing each other; one of you moves slowly while the other copies like a mirror, then swap roles. This game is an enjoyable way of paying attention to each other without using words. Don't try to correct your child's movements or make them "nice"; the aim is to be together.
• Evening close: As you wind down the day, slowly raise and lower your arms for one minute, letting your breath accompany the movement. Imagine putting down the load you have carried during the day.

If unexpected sadness, anger or restlessness rises during these exercises, stop, return to your breath and feel your feet on the floor. If such feelings come up often, this may be a sign that talking to a professional could help.

When Should You Seek Professional Support?

Moving can feel good, but in some situations it is not enough on its own. It may be helpful to talk to a mental health professional in the following situations:

• If you have been experiencing unexplained tension, palpitations or restlessness in your body for a long time and no medical cause has been found
• If you have started avoiding crowded places, weddings or meetings because of anxiety or panic
• If intense shame about your body or difficulties with body image are affecting your daily life
• If low mood, loss of interest and lack of motivation have been going on for weeks

If you are having thoughts of harming yourself or ending your life, call 112 (emergency services) in an emergency.

Working with the body can take different forms in psychological support. For example, in cognitive behavioural therapy (CBT) for anxiety and panic, commonly used methods include helping the person notice their bodily sensations, learn to regulate their body through breathing and relaxation exercises, and approach situations they avoid step by step. This work is not based on dance, but it shares the idea that the body is an important part of emotional recovery. Where considered necessary, an assessment by a psychiatrist can also be part of the process.

Frequently Asked Questions

Do I need to be flexible or fit for dance therapy?

No. Movements are adapted to the person's body and limits; it is possible to work seated, or even using only the hands. What matters is what the movement makes you feel.

What is the difference between dance therapy and a dance class?

In a dance class, the aim is to learn a technique or choreography. In therapeutic work, the aim is psychological: movement is used to notice feelings, express them and build a new relationship with them. There is no right or wrong step.

What if I feel embarrassed moving in front of others in a group?

This is a very common feeling and can be addressed as part of the work. Nobody is forced; a person can choose to watch, start with small movements or take a break. The feeling of embarrassment itself is a valuable topic to talk about. Many participants describe only watching during the first few sessions and, over time, joining in with the movement without even noticing. The time you give yourself is part of the work; you don't need to compete with anyone.

Does dance therapy treat depression?

Current research is not sufficient to draw a firm conclusion on this. Dance and movement-based work should be considered a supportive approach that can be added to usual treatment. If you are experiencing symptoms of depression, it is important to get an assessment from a mental health professional.

• #dance therapy
• #movement therapy
• #body awareness
• #creative therapies

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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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