How to Use Dance as a Form of Exercise and Therapy to Boost your Mood
Dance is not only a fun and creative way of moving your body, but also a powerful tool for improving your physical and mental health. In this blog post, you will learn what dance therapy is, how it works, and how you can use it to boost your mood, confidence, and creativity.
What is dance therapy and how does it work?
Dance therapy, also known as dance/movement therapy, is a type of psychotherapy that uses movement and dance as a way of expressing and exploring emotions, thoughts, and experiences. Dance therapy is based on the idea that the body and mind are interconnected, and that by moving the body, you can also change the way you feel and think.
Dance therapy can help you to:
- Release stress, tension, and anxiety
- Improve your mood and self-esteem
- Enhance your physical fitness and flexibility
- Increase your awareness and mindfulness
- Stimulate your creativity and imagination
- Heal from trauma and emotional pain
- Connect with yourself and others
How to choose a dance style that suits your personality and goals?
There is no right or wrong way to dance, and you can choose any dance style that appeals to you and makes you feel good. However, some dance styles may have different effects on your mood and well-being, depending on your personality and goals. Here are some examples of dance styles and their benefits:
- Ballet: Ballet is a classical and graceful dance form that requires discipline, precision, and elegance. Ballet can help you to improve your posture, balance, and coordination, as well as your concentration, memory, and attention to detail.
- Hip hop: Hip hop is a modern and energetic dance form that involves rhythmic and expressive movements. Hip hop can help you to boost your confidence, assertiveness, and self-expression, as well as your cardiovascular endurance, agility, and strength.
- Salsa: Salsa is a lively and sensual dance form that originated from Latin America. Salsa can help you to spice up your romantic life, socialize with new people, and have fun, as well as your coordination, flexibility, and rhythm.
- Contemporary: Contemporary is a creative and experimental dance form that explores the natural movement of the body. Contemporary can help you to express your emotions, thoughts, and stories, as well as your creativity, awareness, and sensitivity.
How to start dancing as a beginner?
If you are new to dancing, you may feel intimidated or nervous about learning a new skill or performing in front of others. However, dancing is not about being perfect or impressing anyone, but about enjoying yourself and expressing yourself. Here are some tips and resources for learning different dance styles:
- Watch online videos: You can find many free and easy-to-follow dance tutorials on YouTube. Use the following on the search bar – Learn to Dance with Three Easy Steps, Hip Hop Dance for Beginners, Salsa Dancing for Beginners, and Contemporary Dance for Beginners. You can watch these videos at your own pace and practice along with them at home.
- Join a dance class or community: You can also join a dance class or community near you, where you can learn from a professional instructor and meet other dancers. You can search for dance classes or events on websites. You can also ask your friends, family, or coworkers if they know any good dance places or groups.
- Overcome fear and self-consciousness: One of the biggest obstacles to dancing is fear and self-consciousness. You may worry about what others think of you, how you look, or how you move. However, these fears are often unfounded and irrational, and they only prevent you from having fun and expressing yourself. To overcome fear and self-consciousness, you can:
- Remind yourself of why you want to dance and what benefits it can bring you
- Focus on the music, the movement, and the sensations, rather than on your appearance or performance
- Choose a dance style, music, and outfit that make you feel comfortable and confident
- Start with simple and easy movements and gradually build up your skills and complexity
- Practice in front of a mirror, a camera, or a trusted friend, and give yourself positive feedback and encouragement
- Be patient and compassionate with yourself, and don’t compare yourself to others or judge yourself harshly
How to incorporate dance into your daily routine?
Dancing can be a great way to start your day, break up your work, or unwind at night. However, you may find it hard to fit dance into your busy and hectic schedule. Here are some ways to incorporate dance into your daily routine:
- Set a realistic and enjoyable dance schedule: You don’t have to dance for hours every day to reap the benefits of dance therapy. You can start with 10 minutes a day, and gradually increase the duration and frequency as you feel comfortable and motivated. You can also choose a time and place that suit your lifestyle and preferences, such as in the morning, during lunch break, or before bed, and at home, at work, or outdoors.
- Create a dance space at home or work: You don’t need a lot of space or equipment to dance, but you do need a comfortable and safe environment that allows you to move freely and expressively. You can create a dance space at home or work by:
- Clearing the floor of any clutter, furniture, or objects that may trip or injure you
- Choosing a well-lit, ventilated, and temperature-controlled room that is quiet and private
- Playing some music that matches your mood and energy level, or using headphones if you don’t want to disturb others
- Wearing some clothes and shoes that are loose, breathable, and comfortable
- Having some water, snacks, and towels nearby to stay hydrated and energized
- Use music and props to enhance your dance experience: Music and props can add variety, fun, and challenge to your dance experience. You can use music and props to:
- Change the tempo, mood, and style of your dance
- Stimulate your senses, emotions, and memories
- Inspire your creativity and imagination
- Challenge your coordination, balance, and flexibility
Some examples of music and props that you can use are:
- Music: You can use any music that you like and that resonates with you, such as pop, rock, jazz, classical, or world music. You can also use different genres, artists, or playlists to create different themes, such as happy, sad, angry, or calm. You can also use music without lyrics, such as instrumental, ambient, or nature sounds, to focus more on your movement and sensations.
- Props: You can use any objects that you have at home or work, such as scarves, hats, glasses, pillows, balls, or books, to add some color, texture, and shape to your dance. You can also use props to create different roles, characters, or stories, such as a superhero, a princess, or a detective. You can also use props to interact with your body, such as wrapping, throwing, catching, or balancing.
How to use dance as a coping mechanism for stress, anxiety, and depression?
Dance can be a powerful coping mechanism for stress, anxiety, and depression, as it can help you to release negative emotions, calm your mind, and improve your mood. Here are some ways to use dance as a coping mechanism for stress, anxiety, and depression:
- Use dance as a form of mindfulness and self-expression: Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. Self-expression is the act of communicating your feelings, thoughts, and experiences, without fear or inhibition. You can use dance as a form of mindfulness and self-expression by:
- Focusing on your breath, your movement, and your sensations, rather than on your worries, thoughts, or problems
- Moving in a way that reflects your emotions, such as slow, fast, smooth, or sharp
- Exploring different parts of your body, such as your head, shoulders, arms, hands, chest, hips, legs, and feet
- Experimenting with different levels, directions, and shapes, such as high, low, forward, backward, and circular
- Expressing yourself freely and authentically, without following any rules, steps, or patterns.
- Use dance as a way of releasing negative emotions and trauma: Negative emotions, such as anger, sadness, fear, or guilt, can build up in your body and mind, and cause physical and mental distress. Trauma, such as abuse, violence, or loss, can also leave deep scars in your psyche, and affect your behavior and relationships. You can use dance as a way of releasing negative emotions and trauma by:
- Identifying and naming the emotion or trauma that you want to release, such as “I feel angry because…” or “I was hurt by…”
- Choosing a music and a prop that represent the emotion or trauma, such as a loud, fast, or aggressive music, or a hard, heavy, or sharp prop
- Moving with the music and the prop, and letting the emotion or trauma flow through your body, without holding back or suppressing it
- Releasing the music and the prop, and letting go of the emotion or trauma, either by throwing, dropping, or destroying them, or by giving them away, or by transforming them into something positive
- Use dance as a source of joy and gratitude: Joy and gratitude are positive emotions that can enhance your happiness, well-being, and resilience. Joy is the feeling of delight, pleasure, or satisfaction that comes from experiencing something good or meaningful. Gratitude is the feeling of appreciation, thankfulness, or recognition that comes from acknowledging something good or valuable that you have or receive. You can use dance as a source of joy and gratitude by:
- Choosing a music and a prop that represent something that makes you happy or grateful, such as a cheerful, uplifting, or soothing music, or a soft, light, or colorful prop
- Moving with the music and the prop, and letting the joy or gratitude fill your body, without resisting or doubting it
- Celebrating the music and the prop, and expressing your joy or gratitude, either by smiling, laughing, clapping, or singing, or by saying, writing, or drawing what you are happy or grateful for
- Sharing the music and the prop, and spreading your joy or gratitude, either by inviting someone to join you, or by giving them away, or by showing them to someone
Conclusion
Dance is a wonderful way to improve your physical and mental health, as well as your mood, confidence, and creativity. By using dance as a form of exercise and therapy, you can:
- Release stress, tension, and anxiety
- Improve your mood and self-esteem
- Enhance your physical fitness and flexibility
- Increase your awareness and mindfulness
- Stimulate your creativity and imagination
- Heal from trauma and emotional pain
- Connect with yourself and others
We hope this blog post has inspired you to try dancing as a form of exercise and therapy, and to enjoy the many benefits it can bring you.
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