Dance to Relieve Stress

There are many studies confirming what many people already know: Dancing is a great stress reliever, and also has been proven to help decrease depression and anxiety. Dancing was even found to do a better job of relieving stress than meditation! 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.

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.[[Image:Dance to Relieve Stress Step 1 Version 2.jpg|center]]
 * 2) *A dance class is a great opportunity to meet new people and get good exercise.
 * 3) *Dance classes for people of all ages are offered at dance studios or through community recreation programs.
 * 4) 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.[[Image:Dance to Relieve Stress Step 2 Version 2.jpg|center]]
 * 5) *For example, you may wish to wear athletic wear, loose-fitting clothing, or clothes with elastic waistbands.
 * 6) *Wear whatever footwear you find comfortable. If you are at home, you may wish to kick off your shoes and socks and dance barefoot.
 * 7) 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. 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! Consider these suggestions for dancing at home:[[Image:Dance to Relieve Stress Step 3 Version 2.jpg|center]]
 * 8) *If you want privacy, lock the door or close the curtains.
 * 9) *Clear a space free of obstacles. You will need room for kicks, for jumps, for spinning around -- however you feel like dancing!
 * 10) *You may wish to dim the lights, particularly if you are dancing to slow, calming music.
 * 11) 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.[[Image:Dance to Relieve Stress Step 4 Version 2.jpg|center]]
 * 12) *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.
 * 13) *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.
 * 14) *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.
 * 15) 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.[[Image:Dance to Relieve Stress Step 5 Version 2.jpg|center]]
 * 16) *Spend some time finding songs you love to dance to beforehand. That way you will be ready to dance when the mood strikes!
 * 17) *You might wish to have playlists ready to go, named things like “Dancing to Relax Playlist” or “Up Tempo Energetic Dance Playlist.”
 * 18) *You can often find ready-made dance playlists at different streaming music services.
 * 19) Get water. Have a glass of water nearby to stay hydrated. You will get thirsty, especially if you are dancing to fast music![[Image:Dance to Relieve Stress Step 6 Version 2.jpg|center]]

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 -- plus some emotional health benefits as well.[[Image:Dance to Relieve Stress Step 7 Version 2.jpg|center]]
 * 2) *Upbeat music can help you feel more joyful.
 * 3) *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.
 * 4) 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! [[Image:Dance to Relieve Stress Step 8 Version 2.jpg|center]]
 * 5) *Some types of upbeat music you might want to try include swing, hip hop, techno, or salsa.
 * 6) 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![[Image:Dance to Relieve Stress Step 9 Version 2.jpg|center]]
 * 7) *Let out the tension, let out the angst, even make noise if it helps you to remove the stress.
 * 8) *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.
 * 9) Keep going. 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.[[Image:Dance to Relieve Stress Step 10 Version 2.jpg|center]]
 * 10) 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.[[Image:Dance to Relieve Stress Step 11 Version 2.jpg|center]]
 * 11) *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.

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.[[Image:Dance to Relieve Stress Step 12 Version 2.jpg|center]]
 * 2) *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.
 * 3) *Slower movements will help you stretch out and increase your flexibility.
 * 4) *Slower dancing will help you focus on your breathing, which can help you relax.
 * 5) 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.[[Image:Dance to Relieve Stress Step 13.jpg|center]]
 * 6) *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.
 * 7) *You might wish to find music with lyrics that have a message that match your mood.
 * 8) *Dim the lights if possible.
 * 9) 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.[[Image:Dance to Relieve Stress Step 14.jpg|center]]
 * 10) *Forget the problems that caused you the stress. Focus on the music and the movement of your body.
 * 11) *Breath deeply to aid in relaxation.
 * 12) *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.

Related wikiHows

 * Slow Dance
 * Learn Improvisational Dance
 * Make a Dance Routine
 * Belly Dance

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