How to Dance to Relieve Stress

There are many studies confirming what many people already know: Dancing is a great stress reliever. It also has been proven to help decrease depression and anxiety and boost your mood.^{[1]XExpert SourceAndrey Stanev
Professional Dance InstructorExpert Interview. 20 May 2020.} Dancing was even found to do a better job of relieving stress than meditation!^{[2]XResearch source} This article will give you some tips to develop your own way to dance for stress relief, whether you dance to fast or slow music. As an added bonus, you can get good exercise, connect with your feelings, and help improve your body image and self-esteem.^{[3]XResearch source}

Method 1

Method 1 of 3:

Getting Ready to Dance

1
Consider looking for a dance class. If you are new to dancing, or if there is a certain type of dance you are interested in (for example, ballet or swing dancing), you might want to learn proper technique by enrolling in a class. This can help you keep from getting injured, and you'll also get to learn a new skill.
- A dance class is a great opportunity to meet new people and get good exercise.
- Dance classes for people of all ages are offered at dance studios or through community recreation programs.
2
Wear comfortable clothes. You will probably want clothes that provide a free range of motion that you don't have to fuss with while dancing. In order to be focused on a full expression of movement, you will not want to be wearing clothes that will hold you back in any way.
- For example, you may wish to wear athletic wear, loose-fitting clothing, or clothes with elastic waistbands.
- Wear whatever footwear you find comfortable. If you are at home, you may wish to kick off your shoes and socks and dance barefoot.
3
Find the right environment. You may wish to go out dancing with a group of friends, which can be a great social activity, as well as stress relief and great exercise.^{[4]XResearch source} If you are self-conscious about your dancing, you may prefer to dance at home. If you are concerned about what others think of your dancing, you won't relax enough to let go of all the stress you are feeling, and that defeats the purpose!^{[5]XResearch source} Consider these suggestions for dancing at home:
- If you want privacy, lock the door or close the curtains.
- Clear a space free of obstacles. You will need room for kicks, for jumps, for spinning around -- however you feel like dancing!
- You may wish to dim the lights, particularly if you are dancing to slow, calming music.
4
Choose how you want to dance. Do you want a slow, gentle, relaxing dance session, or fast, furious, and energetic? How you decide to dance may be dependent on your current mood and the feelings you wish to achieve.
- How are you feeling right now? Take some time to check in with yourself. If you are feeling stressed out because you are angry, you might want faster-paced music. If you're feeling sad, maybe you want slower music.
- What kind of mood do you want to create? For example, say you had a hard day at work and argued with your boss. Perhaps you have some anger you are still holding onto from your confrontation, so you decide to blast some loud, empowering, energetic songs to get all your frustration out.
- Consider the time of day. Do you want to dance to get energized and focused at the beginning of the day, or do you want to dance to relax and calm down at the end of the day? If you are a person who has a difficult time falling asleep at night, you may wish to forego energetic music at the end of the day for slower, calmer dancing.
5
Select your music. Choose music based on your mood and what kind of dancing you would like to do. You might have some tried-and-true favorites you always enjoy dancing to, or you may want to look for something new to better help you express yourself.
- Spend some time finding songs you love to dance to beforehand. That way you will be ready to dance when the mood strikes!
- You might wish to have playlists ready to go, named things like “Dancing to Relax Playlist” or “Up Tempo Energetic Dance Playlist.”
- You can often find ready-made dance playlists at different streaming music services.
Have a glass of water nearby to stay hydrated. You will get thirsty, especially if you are dancing to fast music!
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Method 2

Method 2 of 3:

Dancing to Feel Energized and Release Your Feelings

1
Dance fast for good exercise. Dancing fast is a great cardiovascular workout. You may reap all the benefits of cardiovascular exercise -- weight loss, stronger heart and lungs, increased bone density^{[6]XResearch source}-- plus some emotional health benefits as well.
- Upbeat music can help you feel more joyful.^{[7]XResearch source}
- Good dance exercise releases serotonin, a chemical in the brain that is a mood-booster. You'll feel happier, more relaxed, and sleep better with increased serotonin production.^{[8]XResearch source}
2
Choose music with a strong, fast beat. Find music that boosts your energy just by hearing it. This will make the dancing seem easier and much more fun!^{[9]XResearch source}
- Some types of upbeat music you might want to try include swing, hip hop, techno, or salsa.^{[10]XResearch source}
3
Play the music loud. Let yourself go. As the saying goes, “Dance like no one is watching,” and let yourself feel the beat and have fun!
- Let out the tension, let out the angst, even make noise if it helps you to remove the stress.
- See if there are any movements that really help you get your feelings out. For example, if you are angry, you might find that throwing some punches or kicking helps you express your emotions. Experiment to see what works for you.
After a short period of time, you will feel energized and your focus will be on the dancing, not on your problems and personal grievances with people. Tire yourself out and leave all your frustrations on the dance floor. Focus on moving your body and enjoying the music.
5
Slow down. Consider following the next method and taking a few minutes to help yourself relax by dancing to a few slower songs. Allow your body to calm, stretch, and breathe.
- Get a good drink first. You will probably be sweating. Use the break to help you transition into a calmer state of mind. Play some quieter music while you rest for a few moments.
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Method 3

Method 3 of 3:

Dancing for Calm and Relaxation

1
Consider slowing down. When many people think about dancing for stress relief, they think about blasting loud music and bouncing around to the beat. But you can attain similar stress relief benefits by slowing things down and connecting with your body.
- Dancing slowly will help you connect your body with your feelings and allow you to express yourself, perhaps in a way that more energetic dancing will not.^{[11]XResearch source}
- Slower movements will help you stretch out and increase your flexibility.^{[12]XResearch source}
- Slower dancing will help you focus on your breathing, which can help you relax.^{[13]XTrustworthy SourceAmerican Institute of StressNon-profit organization providing resources on stress-management in education, research, clinical care, and the workplace.Go to source}
2
Create the right mood. If you are dancing to relax and de-stress, you may want softer music, dimmer lights, and lots of room to stretch and express yourself.
- Pick a few good songs. Suitable songs will have an easy-to-follow tempo, they will just be slower than the more energetic numbers. You might consider classical, ballads (slow songs), slower folk music, or Celtic music.
- You might wish to find music with lyrics that have a message that match your mood.
- Dim the lights if possible.
3
Express yourself through the music. Use stretching movements with your arms and slow bending exercises to release the stress of the day from all parts of your body. Slowly move to the music. Think of stretching, expanding, and breathing.
- Forget the problems that caused you the stress. Focus on the music and the movement of your body.
- Breath deeply to aid in relaxation.
- You might wish to try this before bedtime to help you stretch, relax, and fall asleep faster. Keep the lights dim and the music slow and soft.
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What do you wear to practice ballroom dancing?
Andrey Stanev
Professional Dance Instructor
Andrey Stanev is a Professional Dance Instructor specializing in ballroom, Latin and wedding dance. With over 25 years of instruction and dancing experience, Andrey is also the Owner of Ballroom Dance in NYC, a studio based in Manhattan, New York and in Hawthorne, New York. He was born and raised in Bulgaria and won the Bulgarian National Championship for Ballroom and Latin Dance in 2000-2001. He has also worked at the Fred Astaire Dance Studio where he received the Award for Outstanding Performance in the advanced department of teaching.
Andrey Stanev
Professional Dance Instructor
Expert Answer
I recommend wearing comfortable clothes you can move in. You should also wear good-quality shoes and avoid sneakers or rubber soles.
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