International Self-Care Day, on July 24th, reminds us to prioritize our well-being. Music therapy goes beyond professional sessions; it's a toolbox filled with scientifically validated techniques anyone can use for relaxation, motivation, and to improve emotional, psychosocial and physical health.
Here are some ways to utilise music's benefits for self-care:
Curate a Mood-Modulating Playlist: Music directly affects the limbic system, a group of brain structures responsible for emotions, memory, and motivation. Studies have shown music therapy effectively reduces anxiety by influencing the limbic system, which is likely due to the release of calming neurotransmitters. Creating a personalized playlist based on your needs allows you to harness this power. For relaxation, choose music with slower tempos (around 60-80 beats per minute) and calming instruments. These elements stimulate the parasympathetic nervous system, often referred to as the "rest and digest" system, promoting feelings of calmness and lowering blood pressure. Upbeat, high-energy music with faster tempos (around 120-140 beats per minute) and strong percussion can be a powerful motivator. This type of music triggers the release of dopamine, a neurotransmitter associated with motivation and pleasure. Listening to such music can improve your mood, increase alertness, and enhance cognitive function.
Engage in Active Listening for Mind-Body Balance: We often listen to music passively while multitasking. However, dedicate 15 minutes to mindful listening for a more profound impact on your well-being. Put on headphones, close your eyes, and pay close attention to the various elements of the music. Notice how the melody interacts with the rhythm, how different instruments create layers of sound, and how these elements affect your mood and physical sensations. Focusing on the music in this way fosters a sense of mindfulness, reducing stress and promoting feelings of calmness.
Move to the Beat for Stress Release and Emotional Regulation Dance like nobody's watching (or even if they are)! Dancing to music increases heart rate and endorphin release, promoting stress relief and improving mood. Endorphins are natural painkillers and mood elevators produced by the body during exercise. Increased heart rate can also be beneficial, as it mimics the physiological response associated with positive emotions. So, turn up the tunes, let loose, and allow your body to move to the rhythm for a natural mood boost and stress reduction.
Sing for Emotional Expression and Wellbeing: Singing is a powerful form of self-expression that allows you to connect with your emotions in a safe and healthy way. Singing can be a cathartic experience, allowing you to express emotions that might be difficult to put into words. Whether you belt out your favorite songs in the shower, join a virtual choir, or sing along to the radio, the act of vocalizing allows for emotional processing and fosters a sense of well-being and connection to your body and mind.
Make Music for Creativity and Self-Discovery: Don't worry about musical expertise! Humming a tune, tapping a rhythm on a table, or creating a percussion ensemble with household objects can be therapeutic. Studies suggest music-making activities boost self-esteem and self-awareness. The act of creating music allows you to express yourself creatively and explore different aspects of your personality. It can also be a fun and engaging activity that helps you connect with your inner child and rediscover a sense of playfulness.
6. Share Music for Social Connection and Shared Memories:
Music fosters social connection and strengthens relationships.
Here are some ways to utilize music's power to connect with others:
By incorporating shared musical experiences into your life, you can not only deepen connections with loved ones but also create positive memories that enrich your relationships
Collaborative Playlists: Create a playlist together with friends or family. Each person adds songs that hold special meaning, sparking conversation and reminiscing about shared memories associated with the music. It's a fun way to explore each other's tastes and revisit the soundtrack of your lives together.
Karaoke: Let loose and sing karaoke together! The shared experience, potential for silliness,and collaborative effort can create lasting bonds and laughter.
Song Sharing: Think of someone you care about and share a song that reminds you of them, or that you think they would like. Include a message explaining why the song made you think of them.
Investing in self-care through music is an investment in your overall well-being. By incorporating these techniques, you can harness the ability of music to uplift your mood, reduce stress, and boost your emotional, psychosocial and physical health.
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