Yesterday, I took time to ponder the open ended question “What if?”
I then published the following video:
As I continued to ponder that question throughout the day more and more clarity come from it.
This morning it lead me to creating a poem/song with the help of AI that help me organize my thought beautifully.
What if…I Know…
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if my voice felt safe, and my truth was always enough? What if I trusted my path, even when it felt uncertain or tough? What if every part of me—healing, whole, and free— Was always leading me back to the highest version of me?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if I spoke life into every cell, every dream, every desire? What if I realized my worth was never something to acquire? What if I stopped shrinking and finally chose to rise— And saw my reflection through truth instead of old disguise?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if the child within me felt safe, seen, and heard? What if love was the language behind every single word? What if I rewrote the story that once held me small— And remembered I was worthy, I was always enough… through it all?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if I breathed in truth and released every lie? What if I trusted my wings were always meant to fly? What if I softened, surrendered, and allowed myself to be— Exactly who I was created, unapologetically free?
I know the power of words and I believe in me. I know I am beautiful. I see my divinity. I speak life into my cells, my dreams, my desire. I trust in my worth—there’s nothing left to acquire. I rise in my truth, no longer needing disguise— I stand in my power and honor what’s inside.
I know the power of words and I believe in me. I know I am beautiful. I see my divinity. I am safe in my voice, every part now free. I am held in my path, becoming all I can be. Every piece of my healing has led me to see— I am whole, I am worthy, I am already me.
Let that sink in. Stop listening to the noise that makes you feel less than and small. Start loving yourself and choosing a different narrative.
I dedicate this song to my husband Joseph, who saw through my past and saw me, who has encouraged my healing journey and who has been my biggest cheerleader and support. He encourages me to follow my dreams and my intuition. He has supported me going to college and getting my degree in Human and Family Services to which I will be graduating with my Bachelor’s degree in the Summer of 2026.
I am grateful for my children who have taught me so much along the way and who have been supportive as I learn, grow, make mistake, and change during my healing journey and life.
I am also grateful for Ronai Brumett who has also help me step into my strengths and who I am. Checkout RonaiBrumett.com to she her amazing work. She took me kicking and screaming to my first AromaDance class and now dancing has become a huge part of my healing journey. She introduced me to Emotion Code by Dr. Bradley Nelson and now I am a Certified Emotion Code, Body Code, and Belief Code Practitioner. She introduced me to Eddie Villa and his Unleash Your Strengths book and work. The two of them have helped me understand who I was divinely created by God to be.
I am grateful for my tribe who been with me through ups and downs. I am also grateful for everyone who has influenced my journey whether it as good or bad. Without my experiences I would not be where I am now.
Are you ready to discover you and define yourself differently?
What If …
You are beautiful, You are Powerful, You are safe, You are enough, You are safe, You are whole, You are worthy, You are already who You are meat to be!
Supports nervous system regulation while staying gently engaged
Balance – grounding and stabilizing
Frankincense – deepens breath and presence
Bergamot – uplifts while calming
Adaptive – supports stress resilience
Shinrin-Yoku – inspired by forest bathing, promotes grounding, reduces mental fatigue, and supports a calm, centered state during light activity
✨ Shinrin-Yoku is especially powerful during:
Nature walks
Breathwork
Quiet reflection
Transition moments in your day
🔄 Active Recovery Support
Deep Blue – muscle soothing
Copaiba – calming and recovery support
Eucalyptus – respiratory support
Rosemary – circulation support
🛌 Rest Support
Vetiver – deeply calming
Sandalwood – grounding
Ylang Ylang – tension relief
💪 Recovery Support
Frankincense – cellular support
Lemon – uplifting
Tea Tree – cleansing
On Guard – immune support
🛠️ Integrated doTERRA Daily Protocols
Supporting your body throughout the day— not just at night—is what changes everything.
🌅 Morning: Gentle Activation + Grounded Energy
Goal: Wake the body without triggering stress
Routine:
Diffuse: Lemon + Rosemary
Apply: Balance to feet/spine
Optional: Deep Blue for physical tension
🌿 Midday Reset: Active Rest in Real Life
Goal: Prevent overwhelm and reset your nervous system
Routine:
Inhale: Adaptive or Bergamot
Apply: Frankincense to wrists
Use: Shinrin-Yoku during a 5–10 minute walk or quiet pause
Why this matters: Shinrin-Yoku enhances the experience of “forest bathing,” which has been associated with reduced stress and improved mood through sensory engagement with nature.
🔄 Post-Activity: Active Recovery
Goal: Support the body after exertion
Routine:
Apply: Deep Blue + Copaiba
Diffuse: Eucalyptus
Gentle stretching
🌙 Evening Wind-Down
Goal: Signal safety and prepare for rest
Routine:
Diffuse: Balance + Frankincense
Apply: Vetiver or Sandalwood
Breathwork
💤 Night Routine: Sleep Support
Goal: Improve sleep quality and depth
Routine:
Diffuse: Lavender + Serenity
Apply: Lavender to feet or pillow
Optional: Roman Chamomile to chest
➡️ Shown to support sleep quality and relaxation (Tian et al., 2022)
🔄Meditation and Music to Support Rest & Recovery
💬 Truth to Hold Onto
You are not tired because you are doing something wrong.
You are tired because your body has been holding more than it was meant to carry without rest.
And your body isn’t asking for perfection— it’s asking for support.
✨ Final Thoughts
What if rest isn’t something you have to chase… but something you can gently return to?
And what if, through small, intentional shifts— breath, movement, environment, and support—
you could finally feel what it means to be restored?
📚 APA 7 References
Lillehei, A. S., & Halcon, L. L. (2014). A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine, 20(6), 441–451. https://doi.org/10.1089/acm.2013.0311
Tian, L., et al. (2022). Aromatherapy with essential oils and sleep quality: A meta-analysis. BMC Complementary Medicine and Therapies. https://doi.org/10.1186/s12906-022-03668-0
Kim, J., et al. (2024). Effects of lavender essential oil on psychological and physiological responses: A meta-analysis. Asian Journal of Beauty and Cosmetology.
Öztürk, G. Y., et al. (2024). Effect of lavender oil on sleep and anxiety. Journal of Traditional Complementary Medicine.
I grew up hating my self. There was not anything about me that someone did not tell me I need to do differently. I was a Tommy Boy, over weight, struggled with reading and school (diagnosed with dyslexia in the 3rd grade). I tried to change who I was to fit the many influences. But with a select few friends I was able to just be me. I will forever be grateful to Kim and her family who never tried to change anything. They just loved me.
Unfortunately, I fell in love with someone who I thought loved me too, but as soon as we were married, he wanted me to change everything about me. His abuse started off with verbal abuse which then turned sexual and then physical.
Amazingly, Joseph saw me. When he told me that he could see himself married to me, I tried to tell him how broken I was. I did not believe I was loveable and I did not love myself. I was ashamed of who I was and what I have been through.
Joseph and I married in 1999, we started a family. He saw through my trauma and triggers and he encouraged me to get help. He was my soft place to fall when I was not strong enough to stand.
While working for Two Little Hands Products they offered the employees training that was a self-discovery seminar. Joseph also went through the seminar and that is where everything started changing. Not changing because someone was telling me I needed to be different, but because I started learning that there was nothing wrong with me. My past was just what happened not who I was.
A friend I made during the seminar gave me the book “Remembering Wholeness” by Carol Tuttle. Joseph, got it for me on Audible so I could listen and follow along. I learned how to reconnect to my spiritual roots, to stop identifying myself through the eyes of others, my past, my fears and my failures. I learned that my thoughts shape my reality. I started following her work, I learned EFT and started learning more about other energy-clearing techniques.
For the first time I started love learning. The more I listened while following with books the easier reading became. I still us that technique as I have much better understanding and recall when I listen and follow along. I also started asking who God saw me as and what he needed me to become.
Along this journey, I started using essential oils and in October of 2013 I became a doTERRA Wellness Advocate. At my first doTERRA Convention, I felt inspired to start blogging about my experiences with mental health and abuse. Joseph was my biggest supported as I started sharing. But not everyone in my life where as supportive. In 2014 I became Certified as an AromaDance Instructor and Certified in AromaTouch Technique. In January of 2018 I became Certified Essential Oil Coach. This allowed me to see that I could do hard things. I kept finding things that interested me and that helped me learn more about myself.
Over 10 years ago Mary Lambert – Secrets became my theme song. I no longer care if people know about my past and my insecurities.
In 2019, Ronai Brumett introduced me to the work of Bradley Nelson and the Emotion Code. In May of 2020 I completed my Emotion Code Practitioner Certification. In July of 2021 I completed my Body Code Certification.
In January of 2022, I started something I never thought I would do. I want back to school to get my degree. Although I loved learning college is hard. While doing college in n July of 2024 I completed my Belief Code Certification. In October 2025 I completed my Associate of Applied Science in Family and Human Services from Brigham Young University Idaho.
Along the way I started learning to love myself. I am not perfect at it. I spent over 40 years hating a lot of things about myself. As I have used the skills I have learned with Essential Oils, Emotion Code, Body Code, Belief Code, AromaDance, Mindful Movement, and through my college education I have release things that no longer serve me and I started loving pieces of myself. I am a work in process and I am grateful for who I am.
For one of my class projects I focused on selfcare without the guilt. This was not easy, but over the 4 weeks I started seeing the benefits of taking care of myself first. I discovered that self-care is not selfish—it is foundational. It is the fuel that supports your mind, body, and spirit, allowing you to show up fully in your life rather than running on empty. When you honor your need for rest, nourishment, connection, and regulation, you are not taking away from others—you are strengthening your capacity to love, serve, create, and heal. Self-care is an act of wisdom, stewardship, and self-respect.
I have created a journal to help you do what I did for myself.
During the process I have found what selfcare method support me for different situation. Dance is one of my best tool. Along the way I came across two more theme song for my journey. I am grateful for the Positivity Able Heart is putting out into the world. I think we are kindred spirits. Give them a listen.
As I began practicing self-care intentionally—without guilt, without justification, and without waiting until everything else was done—I noticed something profound: my capacity to cope, connect, and heal expanded. What started as a deeply personal journey slowly became something I wanted to understand more fully. I didn’t just want to know that self-care felt helpful—I wanted to know whether it was supported, especially for those of us who have lived with trauma, burnout, or years of believing our needs didn’t matter.
What I discovered was validating and freeing: modern, peer-reviewed research consistently shows that self-care is not selfish, indulgent, or optional—it is foundational. The very practices we are often taught to feel guilty for—rest, emotional regulation, boundaries, reflection, and nourishment—are the same practices shown to protect mental health, reduce stress and burnout, and support long-term resilience. Science now confirms what many of us learn the hard way: caring for ourselves is not taking away from others; it is what allows us to show up fully, sustainably, and authentically.
The research below helps remove guilt from self-care by reframing it as a necessary, evidence-based component of well-being. It supports what this journal is designed to do—help you honor your needs without shame, choose care without apology, and understand that tending to your mind, body, and spirit is not a failure of strength, but an expression of it.
Self-care practices—intentional actions individuals take to maintain or improve their physical, mental, and emotional health—have been consistently linked to improved psychological well-being and reduced stress. Research indicates that engaging regularly in activities such as mindfulness, physical rest, and holistic health behaviors strengthens resilience and mitigates the effects of stress, burnout, and psychological distress across diverse populations (Tushe, 2025). For example, studies show that structured self-care activities such as mindfulness training can significantly decrease stress and burnout while enhancing psychological resilience in students and professionals alike, suggesting that these practices function as protective factors in the face of ongoing demands rather than indulgences (Chen et al., 2025; Kwon, 2023). This evidence underscores self-care as a proactive lifestyle component that supports long-term adaptive functioning rather than a luxury reserved for the “less busy.”
Empirical research further demonstrates that self-care supports emotional regulation and mental well-being by fostering mindful awareness and self-compassion, which are associated with better stress management and interpersonal functioning. Systematic reviews and meta-analyses find that regular engagement in mindful self-care practices correlates with positive mental health outcomes, including increased self-acceptance, emotional balance, and reduced burnout symptoms in various helping professions (Monroe et al., 2021; moment). These outcomes show that self-care enables individuals to remain present, manage daily stressors effectively, and engage with life more fully—not because they are indulgent, but because they build essential psychological capacities that sustain performance, relationships, and overall health.
Importantly, research also highlights that self-care is not equally easy to adopt in conditions of elevated stress, which can paradoxically make people feel guilt or pressure when they struggle to practice it. Studies examining self-care behaviors during stressful situations such as the COVID-19 pandemic show that higher perceived stress can negatively impact the likelihood of engaging in self-care, which in turn weakens its beneficial effects on well-being (BMJ Open, 2021). This finding highlights a common challenge: guilt or internal resistance toward self-care may arise when it feels difficult, but the evidence clearly points to self-care as a key mediator that improves psychological health when regularly enacted. Rather than being selfish, self-care has a vital role in preserving wellness across life’s demands.
Loving Me
by LeeAnn Mason
I am removing the labels and stories that defined me
I am healing the child I am setting them free
I have been broken I have been beaten but they’re not going to win
I am choosing to stand up to heal from within
I am safe to feel
I am safe to heal
I am am loving me
I release what no longer serves me
I receive all that God created me to be
I am choosing the unique strengths God gave me
I am choosing to love and heal to serve myself free
I have overcome the strife
I give gratitude to every part of my life
I no longer beg I no longer fight
I claim my power, love and light
I am safe to feel
I am safe to heal
I release what no longer serves me.
I receive all god created me to be
I am am loving me
I set myself free
Created by LeeAnn Mason/Beyond Possibilities LLC with AI.
Reference List
Ayala, E. E., Winseman, J. S., & Johnsen, R. D. (2018). U.S. medical students who engage in self-care report less stress and higher quality of life. BMC Medical Education, 18, 189. https://doi.org/10.1186/s12909-018-1296-x
Chen, S., Qi, X., & colleagues. (2025). A randomized controlled trial of mindfulness: Effects on academic stress, academic burnout, and psychological resilience in university students. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2025.1722669
Kwon, J. (2023). Self-care for nurses who care for others: The effectiveness of meditation as a self-care strategy. Religions, 14(1), 90. https://doi.org/10.3390/rel14010090
Monroe, C., Loresto, F., Horton-Deutsch, S., Kleiner, C., Eron, K., Varney, R., & Grimm, S. (2021). The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments. Archives of Psychiatric Nursing, 35(2), 189–194. https://doi.org/10.1016/j.apnu.2020.10.003
BMJ Open. (2021). Relationship between self-care activities, stress and well-being during COVID-19 lockdown: A cross-cultural mediation model. BMJ Open, 11(12), e048469. https://bmjopen.bmj.com/content/11/12/e048469
Tushe, M. (2025). The role of self-care practices in mental health and well-being: A comprehensive review. Journal of Nephrology & Endocrinology Research, SRC/JONE-148.
Overall well-being is muti-faceted combining nutrition, physical movement, mindful practices, spiritual practices, nature exposure, social connection, gratitude, sensory support and emotional expression. Evidence-based tools enhance resilience and well-being, but they do not replace when clinical treatment is needed.
Mental health is not supported by a single practice it is shaped by daily habits that influence the brain, nervous system, hormones, immune response, emotional resilience, and overall sense of well-being. A growing body of research confirms that nutrition, movement, mindfulness, emotional expression, nature, connection, and sensory input all play measurable roles in supporting anxiety, depression, and mental health. By taking a whole-person approach that natures the mind, body, nervous system, and spirit, these evidence-based strategies work the body’s innate capacity for the balance and healing, helping to strengthen emotional resilience and reduce feelings of stress, anxiety, and depression.
Nutrition & Gut-Brain Support
The gut and brain communicate bidirectionally through neural, immune, and hormonal pathways—commonly referred to as the gut-brain axis. Research demonstrates that diet quality and gut microbiota composition influence mood, stress reactivity, and cognitive function. Diets rich in fiber, omega-3 fatty acids, fermented foods, and polyphenols are associated with lower rates of depression and anxiety, while highly processed diets correlate with increased psychological distress (Dinan & Cryan, 2017; Marx et al., 2021).
Emerging evidence suggests that supporting gut health through whole foods, probiotics, and anti-inflammatory nutrition may positively influence neurotransmitter production (including serotonin and GABA) and reduce systemic inflammation linked to mood disorders (Johnson & Foster, 2018).
Physical Activity & Movement
Physical activity is one of the most consistently supported non-pharmacological interventions for mental health. Systematic reviews and meta-analyses show that regular movement—ranging from aerobic exercise to yoga and gentle stretching—reduces symptoms of depression and anxiety across age groups (Schuch et al., 2016).
Exercise enhances neuroplasticity, increases brain-derived neurotrophic factor (BDNF), and regulates stress hormones such as cortisol. Importantly, benefits are not limited to high-intensity workouts; moderate, enjoyable movement practiced consistently provides meaningful psychological benefit (Biddle et al., 2019).
Meditative, Spiritual, & Mind-Body Practices
Mind-body practices such as mindfulness meditation, breathwork, prayer, and contemplative movement engage brain regions involved in emotional regulation, attention, and self-awareness. Mindfulness-based interventions (MBIs) have demonstrated significant reductions in anxiety and depressive symptoms, comparable in some cases to conventional treatments (Goldberg et al., 2018).
Faith, prayer, and scripture study support mental health by fostering emotional resilience, reducing stress, and providing a sense of purpose. Prayer and mediation act as calming mechanism. Reading scripture provides encouragement, guidance, and builds hope during difficult times. Faith provides a sense of meaning and purpose which is important to mental health.
These practices calm the autonomic nervous system, reduce rumination, and support parasympathetic activation—allowing the body to shift out of chronic stress states. Spiritual or meaning-centered practices further enhance resilience by fostering purpose, hope, and emotional integration (Cramer et al., 2024).
Gratitude, Journaling & Emotional Expression
Emotional expression is a critical component of psychological health. Gratitude practices and expressive writing have been shown to improve mood, increase positive affect, and reduce stress and depressive symptoms (Wood et al., 2010). Journaling allows individuals to process emotions cognitively and physiologically, reducing emotional suppression that can contribute to psychological and somatic distress.
Expressive writing has also been associated with improved immune markers and reduced physiological stress responses, reinforcing the mind-body connection in emotional healing (Pennebaker & Chung, 2011).
Time spent in nature has measurable benefits for mental health. Systematic reviews indicate that nature-based interventions—including walking in green spaces, forest bathing, and outdoor recreation—significantly reduce anxiety, depression, and perceived stress (Shanahan et al., 2024).
Nature exposure supports nervous system regulation, lowers cortisol, and enhances attentional restoration. Even brief, regular contact with natural settings can improve mood and emotional well-being, making it a highly accessible mental health support (Bratman et al., 2019).
Social Connection & Support
Humans are biologically wired for connection. Strong social relationships are protective against depression, anxiety, and stress-related disorders, while loneliness is now recognized as a significant risk factor for mental and physical illness. Social support buffers stress responses and promotes emotional regulation through neurobiological pathways involving oxytocin and reduced inflammatory signaling (Holt-Lunstad et al., 2015).
Meaningful connection—whether through family, friendships, faith communities, or support networks—plays a foundational role in long-term mental well-being.
Aromatherapy & Sensory Support
Sensory input directly influences the limbic system, the brain’s emotional center. Aromatherapy, particularly through inhalation, has been studied for its effects on anxiety, stress, and mood. Open-access randomized controlled trials and systematic reviews indicate that certain essential oils—most notably lavender—are associated with reduced anxiety levels and improved emotional calm in clinical and non-clinical populations (Koulivand et al., 2013; Donelli et al., 2019).
While aromatherapy is best viewed as a supportive modality rather than a standalone treatment, sensory practices such as scent, touch, sound, and breath can help regulate emotional states and enhance relaxation when integrated into broader wellness routines.
Mental health support is most effective when it addresses the interconnected systems of the body and mind. Scientific evidence affirms that nutrition, movement, mindfulness, emotional expression, nature exposure, social connection, and sensory support each contribute uniquely—and synergistically—to emotional resilience and psychological well-being. These natural, research-supported strategies do not replace professional care when needed, but they create a strong, sustainable foundation for healing, balance, and long-term mental wellness.
Disclaimer
The information provided in this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical or mental health condition. The content shared reflects current peer-reviewed research on natural and supportive approaches to mental wellness and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider, licensed mental health professional, or physician with any questions regarding your health, mental well-being, or medical conditions. If you are experiencing severe, persistent, or worsening symptoms, or are in crisis, please seek immediate professional support or emergency care.
References
Biddle, S. J. H., Ciaccioni, S., Thomas, G., & Vergeer, I. (2019). Physical activity and mental health in children and adolescents: An updated review of reviews and an analysis of causality. Psychology of Sport and Exercise, 42, 146–155. https://doi.org/10.1016/j.psychsport.2018.08.011
Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903
Cramer, H., Lauche, R., & Dobos, G. (2024). Mind-body medicine in the treatment of depression: A narrative review of mechanisms and efficacy. BMC Complementary Medicine and Therapies, 24, 101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11706891/
Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics of North America, 46(1), 77–89. https://doi.org/10.1016/j.gtc.2016.09.007
Donelli, D., Antonelli, M., Bellinazzi, C., Gensini, G. F., & Firenzuoli, F. (2019). Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine, 65, 153099. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827865/
Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2018). Mindfulness-based interventions for anxiety and depression: A systematic review and meta-analysis. Journal of Psychiatric Research, 104, 163–182. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352
Johnson, K. V.-A., & Foster, K. R. (2018). Why does the microbiome affect behaviour? Nature Reviews Microbiology, 16, 647–655. https://doi.org/10.1038/s41579-018-0014-3
Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 681304. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/
Marx, W., Moseley, G., Berk, M., & Jacka, F. (2021). Nutritional psychiatry: The present state of the evidence. Proceedings of the Nutrition Society, 80(4), 427–436. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509609/
Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis. Journal of Psychiatric Research, 77, 42–51. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
Shanahan, D. F., et al. (2024). Effect of nature-based health interventions for individuals with anxiety, depression and/or stress: A systematic review and meta-analysis. Healthcare, 12(22), 2263. https://www.mdpi.com/2227-9032/12/22/2263
Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/
Music begins. The body responds. Before words form, emotion is already in motion.
Dance has long been a language of the heart—used across cultures to express joy, grief, celebration, and release. Today, science confirms what many have felt intuitively: when we move rhythmically, we don’t just exercise the body—we process emotion, regulate stress, and reconnect with ourselves.
A growing body of science shows that participating in dance can improve mood, reduce anxiety and depression, and enhance emotional regulation across ages and settings. A growing body of science shows that participating in dance can improve mood, reduce anxiety and depression, and enhance emotional regulation across ages and settings.
What Science Says About Dance and Emotional Well‑Being
Dance Improves Mood and Reduces Anxiety and Depression
Scientific reviews of dance interventions report significant reductions in symptoms of depression, anxiety, and stress compared with no‑dance control conditions. Across multiple dance styles—from tango to Latin dance—participants consistently show improvements in mood and overall mental health (Koch, 2023).
Meta‑analytic findings further indicate that dance is equally or more effective than other forms of physical activity for improving quality of life and reducing anxiety and depressive symptoms. These outcomes are thought to be driven by dance’s unique blend of rhythmic movement, creative expression, and social engagement (Mann et al., 2023).
Among older adults, dance interventions have also been shown to improve mental health indicators, including depressive symptoms and neuropsychiatric outcomes, highlighting dance as a valuable, accessible approach across the lifespan (Taber et al., 2023).
Dance Supports Emotional Regulation
Dance Movement Therapy (DMT)—a structured, clinical application of movement—has been examined for its role in emotional regulation. Scientific reviews indicate that DMT supports emotional integration, expression, and regulation by engaging the body as a pathway to emotional processing (Smith & Jones, 2024).
Dance Enhances Social Connection and Positive Emotion
Science also demonstrates that dance supports social bonding and positive affect. Group dance participation has been associated with increased social connection and emotional well‑being when compared with other creative activities, suggesting that shared movement amplifies emotional resilience (Lee et al., 2025).
Key Findings from the Science
Improved mood and reduced depressive symptoms following dance participation (Koch, 2023; Mann et al., 2023)
Decreased anxiety and stress across diverse populations (Koch, 2023; Taber et al., 2023)
Enhanced emotional regulation and expression through embodied movement (Smith & Jones, 2024)
Increased social connection and positive emotional states (Lee et al., 2025)
How Dance Influences Emotions
1. Movement and Emotion Are Neurologically Linked
Dance combines aerobic activity with expressive movement, activating neurochemical pathways associated with improved mood while allowing emotions to be physically expressed and processed (Koch, 2023).
By engaging rhythm, coordination, and body awareness, dance naturally recruits attention and executive functioning. This embodied focus supports greater emotional control and integration, as observed in therapeutic movement settings (Smith & Jones, 2024).
3. Connection Through Movement Enhances Emotional Health
Dancing with others introduces social interaction that amplifies positive affect and reduces isolation—an important contributor to emotional well‑being (Lee et al., 2025).
How to Use Dance and Aroma Together: A Simple Practice
Whether dancing alone at home or in a group setting, pairing intentional movement with aromatic support can deepen emotional awareness and release.
A simple practice:
Choose music that matches your emotional intention (uplifting, grounding, expressive, calming).
Add a diffuser blend that complements that intention.
Begin with gentle movement, allowing your body to respond naturally to the rhythm.
Focus on breath and sensation rather than choreography.
Close with stillness, noticing emotional shifts.
This approach works well for personal self-care, group classes, or emotional wellness sessions.
doTERRA Diffuser Blends to Support Emotional Experience While Dancing
Aromatherapy can support emotional states that complement the benefits of dance. The following doTERRA diffuser blends are designed to enhance mood, focus, grounding, and connection while dancing. Use essential oils according to safety guidelines.
Joyful Motion Blend
3 drops Citrus Bliss®
2 drops Lavender
2 drops Bergamot
Supports uplifting energy and emotional lightness.
Science continues to affirm what many feel intuitively: dance is a powerful emotional tool. By integrating physical movement, creative expression, and social connection, dance supports emotional health in ways that extend far beyond exercise. When paired with intentional aromatherapy using doTERRA essential oils, dance becomes a holistic, heart‑centered practice for emotional well‑being.
If this topic resonates with you and you’d like to explore movement and emotions more deeply, I invite you to continue the journey through other blogs here on Beyond Possibilities. You’ll find additional reflections and practices on mindful movement, AromaDance, and how emotions live and release through the body. Each piece builds on the understanding that when we move with intention, we create space for healing, clarity, and connection—one breath and one movement at a time.
Previous Resources on Movement, Emotion & Expressive Practices
AromaDance A deep look at AromaDance as a modality that combines essential oils with expressive movement to release stress, encourage creative flow, and open emotional expression through movement. Read it here:https://beyond-possibilities.net/mentoring-and-classes/aromadance/
Music, Movement, and Mood – Just Dance(linked within Mindful Movement Classes page) A resource referenced on the Mindful Movement Classes page, offering an introduction to how music and spontaneous dance can uplift mood and release emotion. (Note: this is linked from the class description rather than a standalone blog post.) Explore Mindful Movement Classes here:https://beyond-possibilities.net/mentoring-and-classes/mindful-movement-classes/
FDA Compliance Note
The information shared in this article is intended for educational purposes only. Essential oils are not intended to diagnose, treat, cure, or prevent any disease. Individual responses to aromatherapy may vary. Always follow manufacturer safety guidelines when using essential oils, especially around children, pets, or individuals with sensitivities.
References (APA 7)
Koch, S. (2023). Evidence of the effects of dance interventions on adults’ mental health: A systematic review. Frontiers in Psychology, 14, 1180566. https://pubmed.ncbi.nlm.nih.gov/37287281/
Mann, L., et al. (2023). The effectiveness of dance interventions on psychological and cognitive health outcomes compared with other physical activity. Arts & Health. https://pubmed.ncbi.nlm.nih.gov/38270792/
Smith, J., & Jones, R. (2024). The role of dance movement therapy in enhancing emotional regulation: A literature review. The Arts in Psychotherapy. https://pubmed.ncbi.nlm.nih.gov/39170197/
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