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  • Writer's pictureGHF CAT Team


Updated: Apr 8, 2020

Use music and dance to shake out any fizzy feelings!

What you’ll need: Some space to dance safely, a way to play music

What’s it for?

Are you feeling energetic, anxious, or finding it hard to sit still? This activity uses music and dance to help get those feelings out.

Check In:

Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.

  • How are you feeling?

  • What are you thinking?

  • How does your body feel?


  • Find a fast song that matches your energy level. If you need some ideas, what about ‘Happy’ by Pharrell Williams or ‘Can’t Stop the Feeling’ by Justin Timberlake?

  • Start by shaking out your right foot. Pretend any difficult feelings are like a little fly or bug sitting on your foot, and you are trying to shake it off.

  • Oh no! The bug jumped to your left foot. Try to shake it off your left foot instead!

  • Now shake your hands, one at a time. Imagine you have just washed your hands but you don’t have a towel to dry them!

  • Try and shake each foot and hand for ten seconds each, then five seconds each, then two seconds each, and then one second each! By the end this might look and feel like a silly dance.

Extra Activity: When you’ve reached the end of the song, you might feel like you still need to keep moving. Which other songs do you like to dance to? When you are finished dancing, you might like to listen to a quieter or slower song to finish.

When you’ve finished dancing, ask yourself the following questions:

  • How did your body feel before the dance?

  • Did it change after you did some dancing?

  • What did you like about the music you chose?

  • Could you give your dance a title?

  • We used our imagination to pretend there was a bug on our feet, and water on our hands. What other images could you use to make up a dance?


Take a moment to notice how you are feeling at the end of this activity. Did you discover anything surprising? What can you take away to make you feel better about yourself from this activity?

If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures ( Don't forget to subscribe for more fun CAT activities!

Created by Heather Dingle © March 2020


Creative Art Used: Music, Dance and Movement

Psychological Area Explored: Emotional Wellbeing, Attention & Hyperactivity, Self-Exploration

These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.

This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).

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