Sometimes You’ve Gotta Just…Dance It Out
One of my favorite lines from Grey’s Anatomy is, “Sometimes your just have to dance it out.” Meredith and Cristina would then proceed to dance around the room with total abandon. They usually reached this point when facing some kind of challenge—heartbreak, grief, stress, or emotional overwhelm.
I’ve found myself turning to this same method during my own hard moments. “Dancing it out” has helped me process stress, grief, and emotional weight. The music and movement awaken different sensations in my body, activate new areas of my mind, and—if only for a few minutes—help me access a lighthearted, carefree state.
You’ve maybe heard that movement is good for your mental health. But would it surprise you to learn that dancing might be the best kind of movement for it?
In a study conducted by The University of Sydney, they reported that “Preliminary evidence suggests that dance may be better than other physical activities to improve psychological wellbeing and cognitive capacity.” So go ahead—turn up the music, move your body, and enjoy the moment. Dancing isn’t just fun—it’s healing.
Here are benefits of dancing for your mental health:
1. Reduces Stress and Anxiety
Movement + music is a powerful combination for lowering cortisol (the stress hormone).
Rhythmic motion can activate the parasympathetic nervous system—the one responsible for rest, relaxation, and joy.
Social dancing also boosts feelings of connection and belonging, easing loneliness and worry.
2. Boosts Mood
Dancing triggers the release of endorphins, dopamine, and serotonin—chemicals that promote feelings of happiness and pleasure.
Even a quick solo dance party can create an immediate uplift in mood.
3. Builds Self-Esteem and Confidence
Learning new dance steps and moving freely can increase body awareness and appreciation.
Gaining skill or simply letting go can build a sense of pride, competence, and self-trust.
4. Supports Emotional Expression
Dance is a non-verbal form of communication. It can help express emotions that are hard to put into words.
In trauma-informed spaces, dance or movement therapy can create a safe path for emotional processing and healing.
5. Encourages Mind-Body Connection
Dance promotes mindfulness by drawing attention to bodily sensations, posture, and breath.
This grounding can be especially helpful for people who struggle with dissociation or disconnection from their bodies.
6. Invites a Sense of Play
Dancing encourages spontaneity, creativity, and joy—powerful antidotes to overthinking and burnout.
It’s also a way to reconnect with your inner child and explore safe, expressive play.
Whether it’s a structured dance class, an impromptu kitchen dance party, or just swaying to music in your bedroom, dance can be a powerful form of emotional release and mental health support. So next time life gets heavy, try dancing it out.
Quotes about dance:
“Dance enables you to find yourself and lose yourself at the same time.”
— Unknown
“When you dance, you can enjoy the luxury of being you.”
— Paulo Coelho
“Dance allows you to express what you’re feeling without having to find the words for it.”
— Unknown
“In dance, we use movement to speak where language falls short.”
— Dance Movement Therapy principle
“In trauma work, the body must speak. And dance gives it a language that is both safe and expressive.”
—Dr. Bessel van der Kolk, Author of The Body Keeps the Score
Want to read more about the University of Sydney research: https://www.sydney.edu.au/news-opinion/news/2024/02/12/dancing-may-be-better-than-other-exercise-for-improving-mental-h.html
