Why I Dance When I’ve Had a Bad Day

(A student’s take on finding calm in the chaos)

We’ve all had them, the days that start off badly and just don’t let up. Maybe school was stressful, something upset you at home, or your brain just felt noisy and full. On those days, the last thing you feel like doing is putting on your leotard and heading to class. But here’s the strange part: those are usually the days when dance helps the most.

There’s something about walking into the studio, seeing familiar faces, and hearing the music start. For a little while, the outside world gets left at the door. The only thing to focus on is the next step, the beat, the movement. And suddenly, without even realising it, you feel lighter.

Science agrees – dancing happy makes you happy

Recent research has found that copying upbeat or ‘happy’ dance moves doesn’t just look joyful — it actually lifts your mood and increases motivation. It’s a bit like tricking your brain into feeling better by moving as if you already are. So that bounce in your step during warm-up? It’s doing more than just getting your blood flowing, it’s nudging your whole mindset towards something brighter.

Moving through it

Dance isn’t just exercise, it’s expression. When you’ve had a bad day, your body still remembers it, holding on to tension and frustration. But dancing lets you release it in the best way possible. Whether it’s jumping higher, stretching further, or just closing your eyes and letting the music carry you, it gives your feelings somewhere to go.

It’s not about performing for anyone else, it’s about moving for yourself. Sometimes, it’s the only thing that makes sense when your thoughts feel tangled.

Dance is where I can breathe

The studio feels like a safe space. You don’t have to explain why you’re quiet, or why your energy’s a bit off. Most of the time, your teacher just knows, and the routine becomes the conversation you didn’t have the words for.

By the end of class, you’re not magically fixed. But you are more grounded, more in your body, more you. The things that felt huge now feel a bit smaller. And that’s more than enough for today.

For anyone else who’s had a bad day

Try dancing through it. Even if it’s just for five minutes in your bedroom with your headphones in. Let the music take over. Let your body speak for you. Let go of needing to feel okay straight away, and just move.

Want to see what dance could do for you or your child?

Our classes at Just Dance aren’t just about performance or perfect steps, they’re about expression, resilience, and joy. If your child needs a space to be themselves, move through tricky feelings, and grow in confidence, our studio might be just the right place to start. Book a trial class today and come feel the difference for yourself.