work by Alice PopkornOften times in the throes of the work week (and the holidays!), we may often find our selves overwhelmed by our jobs or roles as parents or students. Too much of something isn’t always a good thing, like too much chocolate, too many chores, too much homework, or too much stress. Sometimes, we have to take a moment to stop and breathe!

At Key Changes, not only do we work on goals that address physical and developmental deficits, but emotional concerns as well, especially teaching important skills such as how to cope with frustration and feeling overwhelmed in a positive and healthy way. Natalie has an awesome activity she uses to teach the concept of the rational, emotional, and wise mind. So, how does this relate to self care? Often times when we are feeling overwhelmed or frustrated, we might gravitate towards thinking with our emotions which may inhibit us from dealing with these emotions in a constructive way or not at all. So….how do we promote self care in therapy?

  • EXPRESS YOURSELF! (can you hear the music in your head yet?) Whether it is moving, drawing, or journaling to music, sometimes the best form of therapy is therapy without words. A great example of this is to create a Zentangle while listening to meditative music. www.zentangle.com

  • MEDITATE! It’s a great way to take time to reflect on your day and to allow yourself to let go of the stress weighing you down. I often encourage my clients to play a heart beat rhythm on the drum or their chest and have them focus on how it sounds and feels. (if at home, try to do this in a quiet place)

  • GET YOUR GROOVE ON! Sometimes the best way to relieve stress is to dance or move your body. When you get your heart pumpin’ your body also produces chemicals, such as endorphins, which function to relieve stress.

  • IT’S GAME TIME! I love to incorporate games as a means of self care. Although playing games works on many other domains, when you get down to the heart of it, it is just plain fun. How often do you find yourself smiling or laughing when you play a game like Charades?

Although these are only a few examples of how we music therapists incorporate self-care into our sessions, there are many other techniques and interventions we use that are individualized for our clients needs. Another great thing to remember is that self care isn’t just for use in our sessions! I always focus on preparing and encouraging my clients to use techniques we’ve worked on at home.

Go forth and make time to take care of yourself!