A common question I am asked about my work is “What does a dance therapy session look like?”. Many people I speak to mention they are not creative, or dancers, and couldn’t “do” dance therapy. Some good news - you don’t need to be “creative” (though I believe we all are) - you just need an open mind. This blog aims to provide a guide to sessions, including what to expect and how to prepare. 
Dance therapy may involve some dance and movement, but even if you do not feel comfortable with this, there are other avenues that can be explored. For example, learning about dance/movement or watching dance are artistic experiences that can offer insight into our own challenges. 

Now, what does a typical session look like? Session structure might vary between practitioners, but generally your therapist may first ask you to express how you are feeling, or how you have been broadly since your previous session. This can be conversation or creative-based, depending on your preferences. There may be a warm-up, which could look like a physical warm-up, or honing in on the theme or general objective of the session. This typically progresses into the “main event” of the session, in which the deepest work is done. Usually you are well into the dance/movement experience of the session and you may be working on processing emotions, looking at a situation from different perspectives, or developing strategies for working through your challenge/s. Your therapist will continue to guide you through the session and help you identify when it is time to begin closing the session. This may include recapping or reflecting on what was covered, and checking in with you to ensure you are ready for session closure and the transition out of the therapeutic space. Closure in my sessions typically involves a ritual of some sort that signifies to your mind and body that it is time to close the session - almost like developing a “cue” (i.e. in the same way having a night-time routine can cue your body that it is time to sleep). The exceptions to this structure may be if you are attending an initial session, in which you and your therapist will likely cover consent forms, confidentiality, limits of confidentiality, getting to know each other. Another exception may be if the session is group-based - stay tuned for a future blog about group dance therapy. 
​
Now you know the general structure, let’s look at an example. The following is entirely fictional and does not represent, nor is inspired by, any client I currently or have previously worked with. 

Samantha, 18, attends monthly dance therapy sessions to support her with identifying and expressing her emotions. Samantha experiences difficulties communicating boundaries and needs to others. Samantha’s therapist begins their session by inviting Samantha to share how she is feeling through a gesture. Samantha creates a pose with her body, which the therapist mirrors. Samantha and the therapist then begin improvising movement phrases using different poses and gestures inspired by the initial pose. This allows Samantha to link different movements and bodily sensations to emotions. Samantha and the therapist move on to mirroring, in which Samantha observes and copies the therapist's movements, which convey different emotional experiences. Samantha is asked to guess the emotions being conveyed, with the therapist confirming if they are correct. The roles are reversed, giving Samantha the opportunity to practice expressing her emotions in a safe environment. Samantha and the therapist then discuss how this exercise can be applied to Samantha’s life. They then physically shake to ritualise the end of the session and Samantha’s transition out of therapy.

In this example, Samantha and the therapist work together towards Samantha’s goal of communicating her emotions. This begins with Samantha identifying emotions, and progresses towards expressing and communicating these. 

You now know what a typical dance therapy session might look like! You may now be wondering how to get the most out of your session. A few things can help - 

1. Consider the Logistics
To ensure you can focus on the session itself, it may help to plan ahead with some therapy-adjacent logistics. Will the session be online or in-person? If the former, do you need to download any apps to your computer or tablet? If the latter, how will you get there? What is parking like, or is there public transport nearby? If you are unsure, you can contact the practice to ask. Taking some time to think about these well before your session means you’ll be less likely to feel rushed beforehand, and means you can focus as much as possible on the session.
2. Have an Idea for a Session Focus
This can be as simple as processing something that has happened between sessions. Or, if an initial session, it could be getting to know your therapist and ensuring they are the right fit for you. Your focus doesn’t have to be detailed or super specific, but having a general idea in mind can help your therapist make sure you are getting what you need from each session.
3. Think About the Art
You are likely going to a dance therapy session because you have some kind of interest in dance/movement or some other form of art. To help you prep for your session, I’d suggest thinking of music that makes you comfortable, or a dance style you like. If you’re heading to an initial session, you could ask your therapist beforehand if they have props. Many people often feel these are an easier way to get into movement - for example, you could stretch using resistance bands or create an obstacle course. You usually do not need to bring your own props, unless it is a telehealth appointment. You may also like to consider what you wear. If this sounds odd, hear me out. You’ll want to wear something comfortable, especially if you’d like to be moving. 
4. Keep a List
Whether you are already working with a therapist or not, it could help to keep a list of situations, strong emotions (positive or otherwise), or thoughts you have noticed prior to your next session. The list could be on your phone, your journal or your mind. Whichever way you choose to do it, this can help you and your therapist look at patterns, triggers, changes, progress and provide ideas for goals/objectives. All are very useful to explore in session and will help you to learn more about yourself!

I hope this article has helped to demystify what a dance therapy session could look like, and has given you some ideas for getting the most out of your sessions. Stay tuned for my next blog on the features and benefits of different dance therapy formats, including group and individual! 
​
Warmest,
Abi 

 If you have been on any social media platform over the past few years, you may have noticed “self-care” has become quite the buzzword. But what is it really? Moreover, is the way “self-care” is sold to us actually beneficial in supporting people to engage in self-care practices? As with most social media content, self-care has become a trendy aesthetic rather than an act of self-love and self-respect. Self-care is, by name and definition, taking care of yourself. This can include taking care of yourself by identifying and meeting your various physical, emotional, psychological and spiritual needs (National Institute of Mental Health, 2024). I am here to gently suggest that, although visually enticing, the current promotion of self-care could be reconceptualised in a way that helps us to genuinely nurture ourselves.

First, let’s talk about self-care and why it is essential. The face masks, bubble baths and extensive morning routines splashed over social media are inviting and can be a lovely addition to self-care. However, self-care can be more straightforward (and affordable!) than this. The World Health Organisation (WHO) highlights a range of self-care practices, including taking appropriate medication, practicing good hygiene, seeking medical or mental health support when needed, along with getting adequate sleep, exercise and nutrition (WHO, 2022). Further highlighted is the need to feel self-empowered and engaged in the community (WHO, 2022). Undoubtedly, these practices and principles are far less glamorous than social media self-care, and may seem like another task to add to your to-do list. However, you are likely already doing many of these, and continuing to do so is essential because we know that when one aspect of our health or wellbeing is challenged, other areas are impacted (Ohrnberger et al., 2017).

However, how do you know what self-care you need?

Perhaps the key to recognising how we are currently taking care of ourselves and building on that is to reconceptualise self-care. I like to think of it as caring for “little me”. Drawing on inner child work used in myriad therapeutic approaches, this practice can foster self-compassion and a desire to nurture (Hestbech, 2018). Through my own therapeutic journey, I have found that thinking about the core needs of my little self supports me in genuinely taking care of myself in ways that impact my overall sense of wellbeing. To be clear, I do not advocate doing deep and complex inner child work through a blog and without professional guidance and support. The following exercise is not designed or intended to be therapeutic but instead is a starting point for considering how may be able to figure out what you need to enhance your self-care.

Grab some writing and/or drawing materials, and think about what children need to grow into healthy and secure adults. Some starting ideas include shelter, food, water, sleep and play. Children also need discipline, boundaries, to be gently challenged to try new things, and to form relationships with others. Make a list or another tangible, visual representation (get creative! Or, check out Figure 1 for some inspiration). Next, mark off those you already practice (For example, going to work so you can pay the bills and keep food on the table is practicing self- care). Through the process of elimination, you may find you now have an idea of how you might be able to take care of yourself further. Maybe “play” is missing from your life, or perhaps “boundaries” need some work. Or, it might be time for you to try something new. Whatever it is, I hope you can find something through this practice to enhance your self-care.

If you are reading this and thinking you do not have the time or energy to add anything else to your day, I really get that. I have also had times where I have juggled multiple responsibilities and have felt overwhelmed by the idea of self-care. When any help was offered, I experienced feelings of guilt for “putting someone out”. I would argue one of the most challenging acts of self-care is accepting help and admitting that we cannot do it all alone. Just as it takes a village to raise a child, it takes support for us to care for ourselves. Had I worked through those feelings of inappropriate guilt, and been vulnerable enough to accept support, I would have been far less irritable and stressed during those overwhelming times. Accepting help when we need it is indeed an act of self-care because the moment you do this, you are addressing your needs for
community and connection.
​
So, to sum up, self-care is simply taking care of ourselves. Although it may seem counterintuitive, we can ease the burden of self-care by accepting help and support (or maybe even asking for it). It is brave to admit we can’t do it all by ourselves, and it is brave to look within and truly honour our needs – even when it is hard and less glamorous than what we see on social media.