来源：《今日心理学》
原文刊登日期：2021年12月4日
本文适合2023考生
Are you feeling anxious? Stressed? Depressed? According to a new research, you may be able to help yourself by getting up and dancing to the music.
你感到焦虑？压力大？沮丧？根据一项新的研究，你可以通过站起来随着音乐跳舞来帮助自己。
The researchers reviewed data from 28 trial studies published between January 2010 and March 2021, involving 2,249 participants, to analyze the effects of dancing on symptoms of anxiety, stress, and depression in adults. They looked at results in both men and women, with and without musculoskeletal disorders, and found that dancing for at least 2.5 hours a week can help reduce symptoms of mental distress among all groups and recommend that dancing be included in any program designed to promote good mental health.
研究人员回顾了2010年1月至2021年3月发表的28项试验研究的数据，涉及2249名参与者，以分析跳舞对成年人焦虑、压力和抑郁症状的影响。他们分析了有或没有肌肉骨骼疾病的男性和女性的研究结果，发现每周至少跳舞2.5小时有助于减少所有群体的精神痛苦症状，并建议将舞蹈纳入任何旨在促进良好心理健康的计划中。
Past studies have found that therapeutic dancing—everything from ballroom to belly dancing, depending on the circumstances and the therapist—helps men and women of all ages with mood disorders and enhances the quality of life for those with Parkinson’s disease.
过去的研究已经发现，治疗性舞蹈——从交际舞到肚皮舞，取决于环境和治疗师——可以帮助所有年龄的男性和女性改善情绪障碍，并提高帕金森病患者的生活质量。
Dancing has been found to improve the well-being of the elderly and some cancer patients and improve both the quality of life and social skills in those with intellectual disabilities or Down’s syndrome. Dance therapy can also have beneficial physiological effects on health. These include better-controlled blood pressure and improved psychomotor skills.
研究发现，跳舞能改善老年人和一些癌症患者的健康状况，还能提高智障和唐氏综合症患者的生活质量和社交技能。舞蹈疗法对健康也有有益的生理影响。这些包括更好地控制血压和改善精神运动技能。
Dancing on your own or in a dance class can be an effective form of physical exercise with the bonus of mental health benefits. Dance therapy with a qualified therapist differs because it allows for private expression, a language the patient can use to help communicate their feelings and emotions to the therapist by using physical language rather than words.
独自跳舞或在舞蹈课上跳舞可以成为一种有效的体育锻炼形式，还可以带来心理健康方面的好处。与合格治疗师进行的舞蹈治疗各不相同，因为它允许私人表达，患者可以使用舞蹈语言，通过使用肢体语言而不是声音语言来告诉治疗师自己的感受和情绪。
Although the results of many studies on the benefits of dance therapy are based on what is considered lower quality evidence, meaning that the study design or other criteria generally did not meet all the requirements of higher quality research, most have found that dance therapy can significantly improve quality of life for many people.
尽管许多关于舞蹈治疗益处的研究结果都是基于被认为是低质量的证据，这意味着研究设计或其他标准通常不符合高质量研究的所有要求，但大多数研究发现舞蹈治疗可以显著提高许多人的生活质量。
One study looking at the limitations of dance movement therapy found promising results for long-term benefits. The effects may vary depending on individual patient factors, such as degree of mobility and the severity of any mental or physical health condition.
一项研究着眼于舞蹈运动疗法的局限性，发现了有希望的长期效果。其影响可能因患者个人因素而异，例如活动程度和任何精神或身体健康状况的严重程度。
As an “add-on” alternative therapy, however, dance can be a form of self-expression and a form of exercise that may benefit those with mental health conditions that don’t respond well to conventional treatments alone.
然而，作为一种“附加”的替代疗法，舞蹈可以是一种自我表达形式，也可以是一种锻炼形式，这可能有益于那些心理健康状况不佳的患者，而这些患者单独接受常规治疗效果不佳。