What it is
A form of psychotherapy that uses movement and dance to support emotional and social wellbeing.
Emerging evidence
Dance Therapy
A psychotherapeutic approach that uses movement and dance for emotional expression.
CategoryAlternative
SafetyLow risk
Reviewed by Gyfts Editorial Team · Editorial Health Review
20 January 2026
At a glance
Dance Therapy at a glance
Why explore it
Some people use it for anxiety, low mood, stress, and feeling at home in their bodies.
How it’s experienced
Warm-ups and guided movement at your own pace. No dance experience is needed.
Evidence context
Evidence is emerging, mostly from small studies, so it may work best alongside other care.
See the evidence snapshotSafety
Generally low risk. Tell your therapist about injuries, and see a doctor first for heart concerns.
See staying safeHistory & Origin
About Dance Therapy
Dance therapy, also called dance movement therapy, is a form of psychotherapy that uses movement and dance to support emotional, social, and physical wellbeing. It rests on the idea that body and mind are connected, so how we move can express and shape how we feel. No dance experience is needed.
A first visit usually involves a conversation about your goals and your comfort with movement. Sessions then unfold at your pace, with warm-ups, guided improvization, mirroring, rhythm, and sometimes music, either one-on-one or in a group. There are no right or wrong steps. Time at the end is set aside to reflect on what came up and to connect it to your life.
People use dance therapy to express feelings that are hard to put into words, to ease stress and anxiety, to build self-esteem and body confidence, and to process grief or difficult experiences. It may also support social connection in group settings and complement care for low mood.
The evidence is emerging. Reviews suggest that dance and movement-based therapy may help with depression, anxiety, and quality of life for some groups, but many studies are small or qualitative, and large randomized trials are few. Results vary, and it is generally used alongside other care.
Check with your doctor first if you have cardiovascular disease, severe arthritis, balance problems, or a recent injury or surgery, and tell your therapist about physical limits so movements can be adapted. Look for a trained, credentialed dance movement therapist, especially if you are working with trauma.
Dance Therapy emerged as a formal therapeutic modality in the mid-20th century, though movement-based healing has deep roots in human culture across dance, ritual, and celebration. The modern discipline began to take shape in the 1940s and 1950s when pioneers like Marian Chace, a modern dancer, began using dance as a therapeutic tool with psychiatric patients at St. Elizabeths Hospital in Washington, D.C. Chace observed that patients responded emotionally and psychologically to creative movement, leading to the development of structured dance therapy protocols. Her work laid the foundation for recognizing dance as a legitimate therapeutic intervention.
In the 1960s and 1970s, dance therapy expanded as a recognized field, with figures like Trudi Schoop and Mary Starks Whitehouse further developing the theoretical and practical frameworks. Professional organizations were established to standardize training and credentials, and the discipline began integrating concepts from psychology, neuroscience, and somatic therapy. The American Dance Therapy Association (ADTA), founded in 1966, helped professionalize the field and establish educational standards. Today, dance therapy draws on contemporary understanding of how movement affects the nervous system, emotional regulation, and psychological well-being, blending creative expression with therapeutic intention.
Approaches
Styles & approaches
Dance Therapy isn’t a single method. Practitioners may train in one tradition or blend several — here are the styles you’re most likely to meet.
Dance/movement therapy
Uses movement, body awareness, and therapeutic reflection within a mental health or supportive care framework.
Authentic Movement
Uses spontaneous movement, mindful witnessing, and reflection to explore inner experience.
Somatic dance practice
Emphasizes felt sense, gentle movement exploration, and body awareness.
Group dance therapy
Uses shared movement, mirroring, and group process to support expression and connection.
Mechanism
How it works
Dance Therapy is generally framed as a guided process for attention, reflection, learning, and emotional integration. Depending on the method, a practitioner may use conversation, imagery, structured exercises, body awareness, or therapeutic techniques to help the person explore patterns and choices. It should not be presented as a standalone solution or a substitute for urgent care, but it may support self-understanding when practiced within an appropriate scope. Dance Therapy works by engaging the body as a direct pathway to emotional processing and psychological insight.
- Shared FocusYou and your therapist align on goals, boundaries, and what matters most to you.
- Guided ProcessSessions may blend movement, imagery, and creative techniques at your own pace.
- Meaning MakingYou explore patterns, emotions, and body cues in a safe, supported way.
- Stabilising SupportGrounding and pauses help keep the experience feeling manageable and safe.
- Next StepsYour therapist may suggest reflection, practice, or follow-up based on your needs.
Your first visit
What to expect from a session
A typical session outline to help you feel prepared
A dance therapy session blends gentle conversation with guided movement, helping you explore emotions and self-expression through your body at your own comfortable pace.
Welcome and Check-In
Your therapist greets you in a open, comfortable space and spends a few minutes asking how you're feeling today, both physically and emotionally, so the session can be tailored to where you are right now.
Setting Intentions
Together you briefly discuss what you'd like to explore or release during the session, whether that's stress, a particular emotion, or simply curiosity about how your body wants to move.
Warm-Up Movement
Your therapist guides you through gentle, low-pressure movements like shoulder rolls, slow walks across the room, or simple stretches to help your body ease in and your nervous system settle.
Guided Expressive Movement
The heart of the session begins as your therapist offers prompts, music, or imagery to invite movement that reflects your inner experience, with no choreography or right way to move required.
Witnessing and Mirroring
Your therapist may gently mirror or move alongside you, creating a sense of being seen and supported, which can deepen your connection to what your body is expressing.
Integration and Stillness
The movement gradually slows as you're guided into stillness or light stretching, giving your body and mind time to absorb and integrate whatever arose during the session.
Verbal Reflection
You and your therapist sit together to talk through what you noticed, any emotions, images, or sensations that surfaced, helping you make meaning of your movement experience.
Closing and Next Steps
Your therapist wraps up by checking in on how you feel now compared to when you arrived, and may suggest simple movement practices to try at home before your next session.
The Evidence
Evidence context: Dance Therapy
What research currently shows about dance therapy, where the evidence is strong, where it is limited, and what to keep in mind.
Overall pictureEmerging evidence
Promising early findings, but more rigorous research is needed
Dance therapy has a growing body of supportive research, particularly for mood, anxiety, and trauma. Most studies are small-scale or qualitative, and large randomised controlled trials remain limited, so findings should be interpreted with appropriate caution.
Current strength of evidenceResearch is growing but not yet at the level of established psychotherapies.
Studies suggest dance therapy may reduce symptoms of depression, anxiety, and trauma, and support emotional regulation and self-esteem. However, most research is small-scale or qualitative. Heterogeneity in approaches and therapist training makes rigorous comparison difficult. Evidence is best described as emerging to moderate.
What the research focuses onMost evidence centres on mood, stress, and trauma-related outcomes.
Existing studies most consistently examine dance therapy's effects on depression, anxiety, stress reduction, and trauma processing. Neuroscience interest in embodied cognition and somatic approaches has provided theoretical support for how movement may influence emotional and nervous system regulation, though more standardised clinical trials are needed.
Dance therapy within the MACH frameworkClassified as Complementary, reflecting its adjunctive role alongside conventional care.
Dance therapy sits outside conventional psychotherapy but draws on recognised psychological principles. It is best understood as a complementary or adjunctive approach rather than a standalone intervention for serious mental health conditions. Its value lies in offering a non-verbal, body-centred pathway to emotional processing.
Historical and professional rootsDance therapy formalised in the mid-20th century, building on movement's long cultural role in healing.
Pioneered in the 1940s by figures such as Marian Chace, dance therapy developed from observations that creative movement supported emotional and psychological wellbeing in psychiatric settings. Professional bodies have since established training standards and credentials, grounding the field in both psychological theory and somatic practice.
Safety and when to seek other care firstDance therapy is generally low-risk, but some situations require professional assessment first.
Those with significant physical conditions, recent surgery, or balance disorders should consult a doctor before starting. Dance therapy is not a substitute for professional assessment and clinical support in cases of severe mental health presentations such as acute psychosis or active suicidal ideation. Always inform your therapist of physical limitations so modifications can be made.
Limitations to keep in mindVariability in practice and limited large trials mean findings cannot yet be generalised broadly.
The diversity of dance therapy approaches, variation in therapist training, and difficulty standardising sessions make it hard to draw firm conclusions across studies. Seekers should be cautious of inflated outcome claims. Choosing a practitioner credentialled through a recognised body such as the ADTA (American Dance Therapy Association) or DTAA (Dance Therapy Association of Australasia), and using dance therapy alongside appropriate professional care, is advisable.
Safety first
Staying safe
General guidance to help you decide whether this approach is appropriate for you. This is informational only and not a substitute for medical, psychological, or professional advice.
Check with a professional first
If you are pregnant, managing a health condition, recovering from injury or surgery, or taking medication, consult a qualified healthcare professional first.
See specific guidance
- If you have a significant physical condition, recent surgery, cardiovascular disease, severe arthritis, or balance disorders, consult your primary care doctor before beginning dance therapy. Ensure your therapist is aware of any physical limitations, injuries, or mobility restrictions so they can offer appropriate modifications.
- Do not use dance therapy as a sole treatment for severe mental health conditions such as active suicidal ideation, acute psychosis, or severe eating disorders. These require immediate professional medical or psychiatric intervention. Dance therapy works best as a complementary approach alongside appropriate medical care.
- Always communicate openly with your therapist about pain, dizziness, or discomfort during movement. Do not push yourself into intense movement if you're physically unwell or fatigued. Ensure the space is safe and free of hazards. If you have a history of dissociation, discuss this with your therapist so they can use grounding techniques. Dance therapy is not a replacement for psychiatric medication if you are currently prescribed it, continue taking medications as directed by your doctor.
When this may not be suitable
Some situations call for extra care or a different approach. Share any conditions, injuries, or sensitivities with your practitioner before your first session.
See specific guidance
- Active joint instability or acute orthopedic injuries should be fully assessed by a physical therapist or orthopedist before engaging in dance therapy. Uncontrolled seizure disorders may require special precautions depending on your specific condition, discuss with your neurologist.
Choosing a practitioner
Look for clear boundaries, transparent pricing, and practitioners who avoid fear-based claims or pressure to book frequent sessions.
Possible side effects or aftercare
Mild, short-lived effects such as tenderness, tiredness, or temporary soreness can occur. Rest, hydrate, and tell your practitioner how you respond.
For you?
Is this right for you?
A simple, human way to weigh it up. This is general guidance, not personal medical advice — a qualified practitioner can advise on your situation.
May be a good fit if…
- Dance therapy is ideal for people who are drawn to creative, embodied forms of expression, those who find traditional talk therapy limiting, and individuals seeking to process emotions through movement rather than words. It works well for people of all ages and body types who are open to exploring the connection between movement and emotional well-being.
May not be right if…
- Dance therapy is not appropriate as a sole treatment for acute psychiatric crises or active suicidal ideation. It may also be less suitable for people with severe, uncontrolled physical conditions or those who are extremely uncomfortable with any form of movement or body awareness work.
Gyfts is a discovery platform, not a medical provider. Nothing here diagnoses, treats or replaces professional care. In an emergency, contact your local emergency number.
Explore approaches
Related modalities
Other practices people often explore alongside dance therapy.
In their words
People often describe it as
reflectivestructuredsupportiveemotionally spaciousclarifyingpacedcollaborativegrounding
Before you book
Choosing a practitioner
FAQ
Common questions
Do I need to be a good dancer or have dance experience?
No. Dance therapy is not about technique, performance, or being a "good dancer." It is about authentic movement and self-expression. Your therapist is trained to work with all bodies and movement abilities. The focus is on how movement helps you process emotions and connect with yourself, not on choreography or skill.
What if I feel self-conscious moving in front of another person?
Self-consciousness is common and valid. A skilled dance therapist creates a safe, non-judgmental space and will work at your pace. You may begin with smaller, gentler movements and gradually explore more expressive movement as you build trust. Your therapist may also offer options for moving with eyes closed or moving alongside you rather than watching directly.
How many sessions are typically needed?
This varies widely depending on your goals and circumstances. Some people benefit from a single session or a short course of 4-8 sessions, while others engage in ongoing weekly therapy for months or years. Your therapist will help you develop a realistic plan and can adjust frequency based on your progress and needs.
What should I wear?
Wear comfortable, loose-fitting clothing that allows free movement, yoga clothes, athletic wear, or casual pants and a t-shirt are ideal. Remove shoes or wear soft dance shoes or socks so you can feel the floor and move safely. Avoid restrictive clothing, heavy jewelry, or anything that makes you feel uncomfortable in your body.
Is dance therapy the same as taking a dance class?
No. Dance classes focus on learning choreography and technique. Dance therapy is a clinical or wellness intervention that uses movement as a tool for emotional and mental health. A dance therapist is trained in psychology, trauma awareness, and therapeutic technique, not just dance instruction.
Can dance therapy help with trauma?
Dance therapy can support trauma recovery by allowing the body to safely process stored emotional and physical tension through movement. However, trauma work requires a trained, trauma-informed therapist. Dance therapy works best as part of a comprehensive treatment plan that may include talk therapy or other professional support. Always ensure your therapist is trained in trauma-informed care.
What if I become emotional during a session?
Becoming emotional, crying, feeling anger, or other intense feelings, is a normal and often healthy part of dance therapy. Your therapist is trained to hold space for these emotions safely. Movement can release emotions stored in the body, and your therapist will support you through this process.
Is dance therapy covered by insurance?
Coverage varies by insurance plan and location. Some insurance plans do cover dance therapy when provided by a licensed, credentialed dance therapist, particularly if it is part of a treatment plan for a diagnosed mental health condition. Check with your insurance provider and ask your therapist about billing options and any available sliding scale fees.
References
Evidence & Research
Educational sources that inform this overview. Inclusion is for context and does not imply endorsement.
- Effectiveness of dance movement therapy and dance movement interventions on cancer patients' health-related outcomes: a systematic review and meta-analysis
- Dance movement therapy for neurodegenerative diseases: A systematic review
- Dance/Movement Therapy as an Intervention in Breast Cancer Patients: A Systematic Review
Full citations are maintained by the Gyfts editorial team and reviewed periodically.
Keep exploring
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