Sounds that Soothe-Help for Holiday Stress
Holiday time is joyful, right? Well, that is the hope-and that is the trouble. Holiday expectations that don’t get met often lead to disappointment and stress. Images on television depict a happy family around the fire, with Dad carving the turkey and everyone smiling! The reality of our holiday experiences will most often differ from that ideal picture. Having unrealistic expectations is very often the basis of stress. It may not be reasonable to expect that our situation will change, but we can find ways to look at things differently.
In addition to “re-framing” things in our minds, we can incorporate stress busting habits into our lives that help to keep the effects of stress from overwhelming us and our bodies. Below are some tips for managing the stress of holiday time that can be carried into the rest of the year as well.
• Have a sense of humor when things don’t go right or people behave in less than stellar ways
• Keep your social commitments under control. Suggest some “after-holiday” events
• Incorporate a relaxation routine in to your life. Meditate, listen to soothing music or sounds of nature (much
more on this below), pray, journal etc. Find what works for you and do it daily.
• Be sure to get enough exercise, this helps ease tension and causes the release of endorphins-the “feel-
good” chemicals in your body. You will sleep better too.
• Keep your diet healthy. Choose holiday treats carefully and avoid over indulging in alcohol
• Manage your own expectations of those around you. Realize that most people are trying their best and
allow them room to make mistakes
Keep your own environment peaceful. Soothing music playing in the background can help calm nerves. Try watching less TV. You are largely responsible for our own well-being, take good care of yourself!
The Use of Music and Sound as a Stress Management Tool
As we wrap up this year of Music of our Lives, let’s focus on the use of music and soothing sounds to help manage not only holiday stress but every day stress for next year and beyond.
A growing body of evidence affirms what ancient wisdom has known for centuries-Music has healing affects on the body. The ancient Greeks used music as a healing therapy and many researchers today are using it for everything from cancer to attention deficit disorder.
Benefits of Music
Brian waves:
Research has shown that brain waves respond to the tempo of music and bring them in to sync with the music. An upbeat tempo can bring about a more alert state and assist with concentration while slower more soothing sounds contribute to a calm meditative state. The effects of music can last beyond the time of listening and can help the brain to switch gears more readily when called upon to do so.
Breathing and heart rate:
Along with changes in brain waves come changes to the autonomic nervous system that regulates breathing and heart rate. Calming music can slow breathing, heart rate and lead to the relaxation response-helping to reduce stress hormone levels and bring about a positive state of health.
State of mind:
Music can bring about a calm and relaxed state of mind helping to keep depression and anxiety at bay. Research shows that music can help to increase optimism and creativity.
Other benefits:
Studies have shown that music can help to boost immunity, lower blood pressure and ease muscle tension. All of these benefits can lead to a higher level of wellness.
Incorporating Music in to Your Life
While music therapists can work with individuals to tackle specific concerns, you can incorporate music in to your life on your own and enjoy many of the benefits. Following are some suggestions:
Use technology:
MP3 players allow you to customize your musical choices and listen to them through headphones. This experience helps to block out distractions and allow for concentration and meditation. Headphones can also be helpful if you are hard of hearing. MP3 players can also be plugged in to docking stations to listen to music without head sets.
Mood alteration:
Everyone gets blue now and then. The holidays may bring this about for some. Have some upbeat music with happy lyrics on hand for these occasions. Put those happy messages in to your brain to bring about an instant mood change.
De-stressing:
If you are having some holiday stress moments, feeling rushed or frantic-take a few moments to listen to some calm, relaxing music. This can be whatever is relaxing for you-a soothing singer’s voice, classical piano sonatas, harp music or spiritual hymns. Close your eyes and get lost in the music. Your brain and body will respond in kind and bring about a calmer state.
Get Moving
All of us need to be moving on a regular basis, daily if possible. Music with a happy beat can be a real motivator to get you through that exercise routine. Playing music during exercise may cause you to swing the arms a little harder, or step a little higher or put just a little more enthusiasm behind your routine. You will most likely have a smile on your face when you are finished.
Be Social
Sharing music is a great way to be together with friends. Sing-alongs, karaoke, concerts, dances and the like bring people together around a common theme and often to reminisce about old times.
Sleep well:
If you have trouble sleeping, music can help. Instead of watching the late night news prior to going to sleep, try listening to some relaxing music. You can also try soothing sound CD’s with sounds of nature like birds, water and forest sounds. Some people also find “white noise” helpful for getting to sleep. You can purchase “noise” machines that have numerous options.
Connect spiritually:
Music can have a spiritual quality weather it has a religious theme or not. According to author and behavioral medicine psychotherapist Suzanne Jonas, it must be "music that opens your heart, music with the divine in it, music that was purely inspired in the composer as opposed to music written for money or from the composer's left brain." Jonas lists Bach's "Mass in B Minor," Beethoven's "Missa Solemnis," and Enya's "Watermark" among many selections she recommends as music that helps reduce stress and increase one's spiritual values.
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