Movement, the Body, & Mental Health: It’s Not Just in Your Head

Hayley McCraw, LCMHCA

Psychotherapist

Mental health is not only an experience in the mind, but also in the body. Because mental health is deeply connected to the body, it’s important to highlight the value of movement and body-based approaches in supporting overall well-being. When experiencing an intense emotion such as anxiety, you may notice that in addition to mental experiences like worrying or racing thoughts, you also experience physical sensations like a rapid heart rate, pressure in your chest, muscle tension, headaches, stomach discomfort, or other bodily sensations.

Although these sensations can feel uncomfortable at times, they are a necessary part of human functioning that helps keep us safe. For example, if you were being chased by a bear, it would be important for your brain and body to signal fear and help you respond to danger quickly. Most of us are not at risk of being chased by a bear every day, but we do experience other fears throughout life such as exams, social situations, public speaking, uncertainty, or traumatic experiences.

When it comes to trauma, the brain and body learn to send out fear responses in triggering situations in an attempt to keep you protected. Even when you logically understand the difference between a memory or trigger and an actual threat, your body may still react as though danger is present. While these responses may have once been necessary for survival, sometimes our nervous systems continue doing their jobs “too well” long after the danger has passed.

In order to move through this cycle of intense response to triggers it’s important not only to mentally process anxiety, trauma, or distressing experiences, but also to help the body catch up and integrate with the thinking process. This is not just limited to major traumatic experiences. Our nervous systems are constantly learning from and responding to our environments, relationships, and experiences.

There is extensive research supporting this connection, as well as intuitive understanding reflected in lived experiences, traditions, and cultures throughout history. For example, some people notice themselves fidgeting or bouncing their legs when anxious. In many ways, this is the body saying, “My nervous system is activated and I need to regulate.” Across cultures, communities have also used movement, dance, and music after significant distressing experiences such as grief or a dangerous hunt for food. You may also notice shifts in your mood or physical sensations after exercise or movement. These are all examples of ways humans naturally help regulate the nervous system and complete the stress response cycle.

There are a variety of ways to support this process such as yoga, going out dancing with friends, running, paced breathing, walking, somatic or body-focused therapies, and more. The key is recognizing that distressing experiences are both mental and physical, and both aspects deserve care and attention.

It’s important to note that Dance/Movement Therapy is a specific type of therapy facilitated by a Registered Dance/Movement Therapist (R-DMT). This is a specialized therapeutic approach that can support a wide range of concerns. There are also many meaningful ways to incorporate movement and body awareness into other therapeutic settings, and significant benefits to this integration.

In a therapeutic setting, movement and body-focused work can help people learn how to live more in harmony with natural body sensations and processes, recognize cues of safety, and build tools for regulating overwhelming physical and emotional experiences. It can also be helpful to develop your own physical rituals and practices, whether independently or in connection with safe and supportive people in your life.

​People have a variety of reactions to moving their bodies around others. As a person who comes from a dance background, I find this fun and enjoyable. For others, movement can feel vulnerable or uncomfortable, especially when being perceived by others. It may help to know you do not have to be a dancer to benefit from movement or body-based approaches in therapy. The goal is not performing a flawless pirouette, rather, it’s about experimenting with what feels helpful for you with the guidance of someone who can provide a nonjudgmental and supportive space.

It may also be supportive to consider how movement can fit into your own routines. I’m not saying yoga is going to solve all your problems, but having some sort of consistent movement practice that helps you attune to your body (whether that’s yoga, walking, dancing, weight lifting, stretching, or another activity) can meaningfully support mental health. 

Movement can serve as both a preventative measure and a coping tool during difficult experiences. So take some time to experiment with what feels nurturing to you, and remember that there are people who are ready to help guide and support you through that process!

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Hayley McCraw

Author, Hayley McCraw, is an Licensed Clinical Mental Health Counselor Associate with specialized post-graduate training in Exposure and Response Prevention (ERP) therapy for OCD. She believes in meeting clients exactly where they are and works with teens and adults experiencing anxiety, depression, or life’s many transitions. They integrate both traditional talk therapy and expressive arts approaches to support each person’s unique path to healing. In her work, she offers a warm, creative space where clients can feel truly heard and understood. Whether someone is struggling with anxiety, exploring their identity, or seeking clarity during challenging times, they walk alongside clients on their journey toward growth and wellbeing.