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Anxiety is a widespread mental health problem that impacts millions of individuals globally. Anxiety disorders are characterized by intense feelings of worry, nervousness, or fear that interfere with day-to-day activities and can have a major negative effect on a person’s quality of life. Medications and psychotherapy are the two mainstays of traditional anxiety therapies. Nonetheless, due to their possible advantages, complementary and alternative medicines have drawn more attention recently. Dancing therapy is one of these that is particularly appealing. Dance therapy, sometimes referred to as dance/movement therapy (DMT), uses movement’s expressive and healing properties to encourage the integration of the emotional, cognitive, and physical domains. This article examines the connection between dance therapy and anxiety, emphasizing the therapeutic benefits of movement.
Knowing About Anxiety
Panic disorder, social anxiety disorder, generalized anxiety disorder (GAD), and particular phobias are among the ailments that fall under the umbrella of anxiety disorders. While there is no set list of symptoms, common ones include weariness, muscle tension, restlessness, continuous concern, difficulty concentrating, and disturbed sleep. Anxiety has a complex etiology that includes genetic, environmental, psychological, and neurobiological components.
Medications like benzodiazepines or selective serotonin reuptake inhibitors (SSRIs) as well as different types of psychotherapy like cognitive-behavioral therapy (CBT) are commonly used in traditional therapies for anxiety. These strategies have their limits even if they have the potential to be beneficial. Psychotherapy needs a major time commitment and may not be available to everyone, whereas medications can have negative effects and may not be suited for long-term usage. Growing interest in alternative therapies that can offer extra assistance in managing anxiety has resulted from this.
An Overview of Dance Therapy
A type of expressive therapy called dance therapy makes use of movement and dance to enhance mental, emotional, and physical health. It is based on the notion that movement is a potent tool for healing and communication and that the body and mind are intertwined. Professionals with training in dance therapy often lead people or groups in movement exercises that promote self-expression, inquiry, and bonding.
Dance therapy is the psychotherapeutic use of movement to support an individual’s emotional, social, cognitive, and physical integration, according to the American Dance Therapy Association (ADTA). Dance therapists treat a variety of patients, such as those suffering from chronic illnesses, developmental difficulties, physical disabilities, and mental health issues. In the therapeutic process, participants engage in both scheduled and unstructured movement exercises that are matched to their individual needs and skills. These activities are frequently accompanied by music.
Dance Therapy’s Therapeutic Mechanisms
The therapeutic benefits of dance therapy are supported by multiple mechanisms, which makes it an effective anxiety intervention:
Expression & Release of Emotions: Dancing offers a nonverbal way to let out feelings that could be hard to put into words. People can examine and let go of the tension, worry, and stress that are typically at the core of anxiety through movement.
Mind-Body Disconnect: One common symptom of anxiety is a disruption in mental and physical processes. Through encouraging a sense of groundedness and present, dance therapy helps people reestablish their relationship with their bodies, which can help reduce symptoms of anxiety.
Physical Activity: Studies have shown that regular exercise lowers anxiety levels. Exercise that involves dancing raises the release of endorphins and other neurotransmitters that improve mood and encourage relaxation.
Social Connection: Group sessions, which are a common component of dance therapy, can improve social support and lessen feelings of isolation. The shared experience and sense of community can be especially helpful for people who struggle with social anxiety.
Focused breathing and body awareness are two examples of the mindfulness and relaxation components that are incorporated into many dance therapy practices. These exercises can assist people in creating coping mechanisms to deal with worry on a daily basis.
Creative Expression: Dancing is a creative activity that may spark the imagination, give one a sense of joy and accomplishment, and stimulate the senses. The negative mental patterns connected to worry can be effectively countered by this creative approach.
Data in Favor of Dancing Therapy for Anxiety
Although there is still much to learn about dance therapy’s efficacy for anxiety, certain research have shown encouraging findings. For instance, a 2019 Frontiers in Psychology publication that included a systematic review and meta-analysis looked at the impact of dance/movement therapy on mental health. According to the review, dance therapy significantly reduced symptoms of anxiety in children, adolescents, and adults, among other populations.
An additional investigation into the effects of dance/movement therapy on people with generalized anxiety disorder was published in the Journal of Clinical Psychology. After a series of dance therapy sessions, the results showed a significant reduction in anxiety levels and an improvement in overall well-being. The participants said they felt more at ease, self-assured, and equipped to control their anxieties.
Additionally, it has been demonstrated that dance therapy is especially beneficial for some demographics, such as individuals suffering from post-traumatic stress disorder (PTSD). Dance therapy for veterans with PTSD was found to dramatically reduce symptoms of anxiety and sadness while improving social functioning and quality of life, according to a study published in Arts in Psychotherapy.
Useful Applications and Things to Think About
A few useful things to bear in mind for people who want to include dance therapy in their anxiety treatment program are as follows:
Locating a Qualified Therapist: Working with a dance/movement therapist who is trained and qualified is crucial. The ADTA offers a list of certified specialists, guaranteeing that people get the right care at the right time.
Customization to Individual Needs: Dance therapy ought to be adapted to each patient’s requirements, inclinations, and level of physical capability. Activities can be modified by therapists to meet the needs of patients with varying degrees of mobility and comfort.
Combining with Other Therapies: Dance therapy can be applied alone or in combination with other therapies like prescription drugs or conventional psychotherapy. Cooperation amongst medical professionals can improve the treatment plan’s overall efficacy.
Establishing a Safe Environment: People should be able to explore movement in a therapeutic atmosphere that is safe, encouraging, and free from criticism or coercion. A successful therapeutic session depends on the therapist and participant having trust and rapport.
Dance therapy necessitates consistency and commitment, just like any other therapeutic intervention. Frequent practice and sessions can optimize the advantages and help with long-term anxiety control.
Testimonials and Personal Narratives
Testimonials and personal accounts can offer important insights into how dance therapy affects anxiety. Many people have spoken of their life-changing experiences with dance therapy, characterizing it as an effective means of self-exploration, healing, and empowerment.
For example, 35-year-old Sarah, who was diagnosed with generalized anxiety disorder, talked about her experience with dance therapy, saying, “Dance therapy has changed my life. I was skeptical at first.” I can convey emotions through dance that I was unaware I had. With every session, I feel lighter and more in control of my anxiety, as if my body is telling a tale.
John, a PTSD sufferer, provides another testimonial: “Dance therapy has changed my life.” It enabled me to reestablish a connection with my emotions and body that conventional talk therapy was unable to provide. I’ve learned I’m not traveling alone thanks to the group sessions, and the support has been amazing.
In summary
An alternative and comprehensive method of treating anxiety is provided by dance therapy. It offers a channel for creative expression, physical activity, social interaction, and emotional expression by utilizing the force of movement. The evidence that is now available and firsthand accounts demonstrate the significant benefits dance therapy can offer people who are experiencing anxiety, even if further research is required to fully realize its potential.
