{"id":842,"date":"2020-04-10T19:19:47","date_gmt":"2020-04-10T19:19:47","guid":{"rendered":"https:\/\/thejorni.com\/blog\/?p=842"},"modified":"2020-05-07T21:12:23","modified_gmt":"2020-05-07T21:12:23","slug":"tune-out-of-depression-with-music-therapy","status":"publish","type":"post","link":"https:\/\/thejorni.com\/blog\/tune-out-of-depression-with-music-therapy\/","title":{"rendered":"Tune Out of Depression with Music Therapy"},"content":{"rendered":"

\"Round<\/span><\/p>\n

\u200bWhen science fiction meets reality in quarantine depression<\/span><\/h2>\n

Here\u2019s a new one for you – quarantine depression.<\/p>\n

At the beginning of this year, we were all just starting to understand the scope of the Covid-19 outbreak. We only started to feel the tingle of uncertainty of how this was going to affect our lives. We heard about what happened in China and how the government imposed a lockdown. I hoped it would get under control and blow over like the 2003 SARS outbreak in Canada.<\/p>\n

The SARS outbreak was scary. I was studying in Vancouver at the time and the experience was unlike anything I had gone through before. The airport grounded and diverted flights. Many university students volunteered to help with all the people stranded in Vancouver. It was chaotic and serious, but the measures taken were nothing like what we are experiencing now.<\/p>\n

I feel like one day I was following the news, thinking this was like the usual flu season, and the next I was under quarantine, needing a downloaded \u201chall-pass\u201d to be allowed to get groceries. I felt pretty overwhelmed with the way things changed in such sudden and drastic steps. Now that we are weeks into the quarantine, people are realizing that toilet paper isn\u2019t going to be their biggest concern.<\/p>\n

As social distancing continues to be enforced around the globe, I wanted to look at how it can affect depression and our general mental well-being in the process. Nobody is isolated from this. Even the people who have family at home and are not quarantining alone can become anxious and experience quarantine depression. <\/p>\n

\"Round<\/span><\/p>\n

Social distancing, quarantine depression – the long term reality<\/span><\/h2>\n

What to expect<\/h3>\n

In order to keep the community spread of Covid-19 low, social distancing is a top priority. It is a necessary measure. But I know we are all feeling the strain of this major change in our lives.  People who may have pre-existing mental health conditions like depression or anxiety may be much more vulnerable to the mental health effects of social distancing and quarantine depression. <\/p>\n

Things can become really challenging, especially when reliable coping mechanisms like going to a gym or sitting down for a cup of tea with a friend are no longer available to turn to. You might notice some changes in your mental health and your general outlook as social distancing continues to be enforced.<\/p>\n

\"Quarantine<\/span><\/p>\n

The reality is that this will last for quite some time to come. Without sounding the panic alarm, you can rationally expect that social distancing measures will remain in place for many more months. Travel will be restricted. Access to shopping might look different than it did before. In some countries, you are looking at having to wear a mask in public. So, unfortunately, it looks like the mental health side effects of coronavirus measures will also be around for some time to come.<\/p>\n

It is this drastic change in daily life and our routine that seems to really get to us.<\/p>\n

\u201cNothing in life is to be feared, it is only to be understood. Now is the time to understand more so that we may fear less.\u201d                                               – Marie Curie<\/p>\n

I know for myself, going shopping and being surrounded by people wearing masks is scary. I don\u2019t know exactly why, but it makes me uncomfortable. I am just hoping that online shopping does not become restricted. This might not be a big deal to some, but I buy the large majority of household items online because we live quite far out of town. I expect that the new reality of shopping and of socializing in general will definitely be impacted by this crisis a ways into the future.<\/p>\n

\"Round<\/span><\/p>\n

My rainbow of quarantine depression feelings<\/span><\/h2>\n

Fear and anxiety<\/h3>\n

Even for people who don\u2019t struggle with depression in their daily lives, social distancing like we are experiencing, can be an extremely difficult adjustment. I have been noticing myself experiencing a lot more anxiety in the last weeks. Just like many other people, I\u2019m worried about my health, my loved ones, my job, my finances\u2026 you name it! This situation is definitely bringing the feeling of quarantine depression front and center for me every day. <\/p>\n

I\u2019m finding myself lost in thought triggered by news or seeing our communities closed off with \u201ccaution\u201d tape, Plexiglas, masks, and gloves. You might even find yourself having issues sleeping or staying focused on daily tasks. Feelings of anxiety and fear during a time like this are very normal considering the massive shift we have all gone through in the last weeks.<\/p>\n

I have had a lot of trouble sleeping during all this.<\/p>\n

I wake up anxious and cannot go back to sleep. During the day I feel quite tired, but at night I don\u2019t quickly fall asleep. The constant worrying and thinking about this situation has not been beneficial for my sleep schedule.<\/p>\n

And as I keep telling our J\u014drni members, sleeping and staying healthy during this time is super important. I really have to remind myself to self-care. It is very easy to slip into the habit of focusing on the negative every day. Even my friends who are usually upbeat and positive have changed in the last weeks and are more cautious, worried, and scared.<\/p>\n

Boredom can facilitate quarantine depression as well<\/h3>\n

Depending on how social distancing and quarantine have affected your life and job in particular, you may be one of the many people that find themselves at home right now. Maybe you can work over the Internet or maybe you are just stuck at home with nothing to do. The way social distancing dictates this time, it can be easy to start feeling a bit aimless and bored after weeks of staying home. <\/p>\n

\"Watching<\/span><\/p>\n

You\u2019ve binge watched all your favorite shows and tackled all your household projects. After a while you could notice that you\u2019re left with a lack of routine or positive purpose. This can be a really extreme change if you\u2019re already struggling with depression. The general mood and anxiety in the community, online and in the news only contributes to making us feel more scared, sad and lonely. This can quickly turn into anxiety and quarantine depression.<\/p>\n

I have to admit I am also very sick of cooking at home. I quite enjoy cooking, but having to cook 3 meals a day and doing all the clean up is getting to me. We used to pop into a restaurant once in a while to take some of the pressure off and taste different kinds of food. With that option off the table, it has been on my shoulders to cook.<\/p>\n

Not only do I feel bored and unbalanced at home, I also feel overwhelmed with the addition of tasks I have to do daily. There does not seem to be a balance to the household tasks and I am beginning to realize how important that is. I would even just be happy with a quick trip to the beach right now. And I miss visiting castles very much. <\/p>\n

Anger<\/h3>\n

This might sound surprising, but social distancing can cause us to feel angry as well. When we are struggling with quarantine depression and anxiety, the goal is to find healthy things that help us feel better. This includes doing small things, even just for a few minutes at a time. <\/p>\n

As we go along in our journey to fight depression and anxiety, we start to learn things that give us a bit of a reprieve from the heaviness we may feel. We then start collecting these experiences and therapies in an attempt to knit them together into a comfortable blanket of feel-good moments. This is the process of coping. And it can be a very fragile and meticulous task, depending on how deep and intense your depression may be.<\/p>\n

So it\u2019s understandable that when something like Covid-19 comes along and forbids some of these coping mechanisms you have so painstakingly collected, you can feel that your whole journey is in jeopardy. You may feel quite angry or frustrated about that. Maybe you\u2019re angry because you used to get a bit of joy from watching a sporting event. Or you finally convinced yourself to attend a group at the gym consistently. Maybe you visited a pet at the animal shelter, or enjoyed the company of a particular friend who is supporting your journey.<\/p>\n

\"Angry\"<\/span><\/p>\n

It\u2019s understandable that you might feel angry and frustrated when you\u2019re no longer allowed (or able) to experience those things that were just providing some positivity in your life. It might not even be that rational. You may just feel very irritable in general because so many changes have been forced on your routine.<\/p>\n

When can I get out of this quarantine?<\/h3>\n

I also feel angry at how slow everything seems to be to recover. I wanted out of this quarantine weeks ago. And I really wanted things to just go back to the way they were before. I know that is not rational because I know these measures are necessary. But that does not change the feelings that come up. It is normal to go through this, as with any big change, because it is a shock to your system and way of life. And it is ok to acknowledge those feelings and let them out.<\/p>\n

Change in relationships<\/h3>\n

With all the extra strain we may be feeling from social distancing, it is easy to see that some of our relationships could be affected by the strain. We are all working to stay positive and process all the additional emotions we are feeling. You might find that the people closest to you may be the ones who feel the toll.<\/p>\n

Don\u2019t be surprised if you find that you\u2019re getting irritated with the loved ones that you\u2019re in close quarters with. It\u2019s a big adjustment to see each other so much in a day with many of us no longer leaving to attend school, work or even hobbies. Especially because each one of us is experiencing so much strain. Our relationships are bound to be weighed down by the stress and uncertainty we all feel. <\/p>\n

\"Quarantine<\/span><\/p>\n

On the other hand, you might be noticing a change in your relationship with someone outside your quarantine. Social distancing affects much more than physical distance and can create emotional distance when it\u2019s experienced for a longer period of time. We are all experiencing very different and unique realities right now. And we are not able to share our lives as intimately as before.<\/p>\n

Maybe you\u2019re finding a friend not relating as well to your situation. Or maybe you\u2019re finding yourself overwhelmed by the emotional needs of someone close to you during this time. These relationship changes may be minor or severe, but hopefully they will only be temporary during this time of social distancing. Just remember that everyone else is also feeling this roller-coaster of emotions during this time.<\/p>\n

\"Round<\/span><\/p>\n

How the heck do we manage this quarantine depression?<\/span><\/h2>\n

When you\u2019re already struggling with depression or anxiety, social distancing can cause havoc on your life. So in order to try and stay positive, there are a few things you can do to help yourself. I\u2019ve made my way through the list and back and here’s what I have found.<\/p>\n

Avoid excessive news and social media<\/h3>\n

This has been a big one for me. While I need to stay up to date on the regulations in France, it\u2019s not helpful to be inundated with numbers and forecasts all day long. In the beginning, I was checking the news live blogs every half hour. I read news posts and browsed Facebook for the majority of the day.<\/p>\n

I have to say that was so exhausting. Some people predicted all sorts of devastating outcomes and even the extinction of the human race. Nobody needs that in their day. Now, I only check the local regulations for anything I need to know when going out and other than that I focus on things I like.<\/p>\n

\u201cSo Ch\u00e2teau\u201d has launched live Zooms with castle owners all over Europe. You can watch the replays free online. And the Kitten Lady is putting on 4 live webinars on how to care for foster kittens. So, instead of investigating the number of infected people in my area, I recharge my batteries with things that make me feel good.<\/p>\n

\"Avoid<\/span><\/p>\n

So much free stuff<\/h3>\n

Theaters are putting on free shows. Museums are offering free walkthroughs. Some tourist destinations have even uploaded free virtual tours. The list goes on and I am sure you have found some favorites too. I have found that since I have shifted my focus away from the crisis, I have slept much better and I feel better during the day.<\/p>\n

Try to keep your news update to once a day with a reliable source not prone to encouraging more panic. And if you find that still triggers you, then turn it off. If Facebook triggers you, then take a break and be kind to yourself. There are a lot of things we feel we have to do in order to stay on top of this crisis. Just remember the most important thing is to take care of yourself.<\/p>\n

Be creative with a new routine to ward off quarantine depression<\/h3>\n

While we\u2019ve all had to change our lives to adapt to this situation, don\u2019t give up having a routine while social distancing. Although things might look different, be creative to adapt the favorite parts of your day. You might be surprised at the options that are available to you, if you just rethink how they need to be done for now.<\/p>\n

\"Learn<\/span><\/p>\n

If you\u2019ve been going to the gym, you can start a workout at home. A lot of the online programs don\u2019t need any equipment and you can do them in your living room. You can even have your friends on video while you workout, so it feels more communal. If you are still allowed to go out, getting outside in the sunshine will also benefit your health and mood.<\/p>\n

It is also a great time to learn new skills right now. Whereas you may have been too busy before, you might have some free time in your schedule now. Maybe you would enjoy learning a new language. Or if you have to cook, there are some fun cooking classes online right now. People are sharing so many skills and most of them are free to participate in.<\/p>\n

You can also do this with your kids. If you are running out of things to do, have a look online. I was blown away by the fun things parents have recorded and put online. On top of doing school work, your kids might discover a new hobby or skill they want to learn. And Pok\u00e9mon Go has adapted a lot of their game play for stay-at-home play now, if your kids (or adults) need a fun diversion.<\/p>\n

Be patient and be prepared<\/h3>\n

I know it\u2019s easier said than done! But just being aware of the added stress everyone is under can help us understand the reactions and moods we may be seeing in some of our relationships. This same understanding can help us be patient with ourselves as we feel the pull of loneliness, anger, sadness or anxiety.<\/p>\n

Give yourself the space to feel these emotions but also be prepared with the \u201cquarantine-version\u201d of whatever feel-good experiences and therapies you know you can turn to, however small they may be. Finding more small things to keep you positive is vital. So, keep exploring what makes you feel better, one day at a time.<\/p>\n

\"Quarantine<\/span><\/p>\n

And most importantly, do something every day to take care of yourself. I know that you might be bored with nothing to do, or overwhelmed with too much to do. Whatever your personal situation is, you still need to make sure you stay healthy and happy. I would encourage you to follow the same pointers as you would without the health crisis.<\/p>\n

Try to eat healthy food. A lot of us are forced to cook right now, so it is a good time to get some healthy foods in. If you are able to get supplements, you might want to consider it. A lot of us cannot go outside for long periods at the moment and I think I am really lacking Vitamin D (among other things). It\u2019s also important to get some exercise and enough sleep.<\/p>\n

Let it all out<\/h3>\n

It\u2019s ok to \u201cugly cry\u201d, as one of my friends put it. This is an extraordinary and unknown situation and it is ok to not be ok. Many people are being pushed to their absolute limits right now. A lot of my friends have their children at home, while still trying to work more than full-time hours to save their businesses.<\/p>\n

As they fight for their existence, there are days it all becomes too much. Their children spend way too much screen time because there is simply nobody to care for them during the day. Home schooling is left out for the same reason. Housework does not get done. Instead of healthy food quick things have to be served whenever there is a minute.<\/p>\n

\"Let<\/span><\/p>\n

And parents feel incredibly guilty about this situation. When they come home exhausted sometime in the evening, it is simply too much. They worry about what this is doing to their children. But at the same time they know if they don\u2019t continue, they will lose everything. This is not the time to judge anyone for what they have to do.<\/p>\n

It is ok to break down and cry. Even if you are working from home and your days are not quite as hectic, or you are stuck at home on unemployment insurance, it is ok to acknowledge that this situation is getting to you. There is no judgement here. Your feelings are valid, no matter what your situation is. Let them out. Cry. Scream. Do whatever you need to express yourself. Bottling it all up is toxic, so take some time to let it all out.<\/p>\n

\"Round<\/span><\/p>\n

The Takeaway<\/span><\/h2>\n

Without doubt, there is a lot of negativity going around with the coronavirus. Whatever problems we were experiencing before seem to have been magnified and multiplied by this situation. And even though our grandparents may still remember a time like this during the war, the younger generations may have never faced anything like this.<\/p>\n

The sudden changes, health concerns, and the uncertain future are causing anxiety and depression to skyrocket. As we agonize about health, lives lost, and livelihoods, the whole situation may quickly become too much. The reality of quarantine depression hits very hard and causes a ripple effect of more isolation, anxiety, and fear.<\/p>\n

If there is one thing I know it is that this will pass. Whatever the future will look like is uncertain right now. But there will be a world \u201cafter\u201d coronavirus and a way of life \u201cafter\u201d coronavirus. For some this will mean having to live without loved ones who have passed away. For others it will mean completely rebuilding their existence. And for some lucky ones, life afterwards will not look much different than before.<\/p>\n

\"Not<\/span><\/p>\n

It’s ok to not be ok<\/h3>\n

Everyone\u2019s situation is different, but the one thing we all have in common is that we need to take care of ourselves. It is ok to stare into the unknown and feel anxious. You won\u2019t have all the answers right now. But you can focus on the many positive things that people all over the world are doing to build community.<\/p>\n

Now, more than ever before, we have access to an incredible amount of entertainment and knowledge online.<\/p>\n

People are coming together online to make this situation more bearable for everyone. So, acknowledge your bad days and negative feelings, grieve for loved ones, and let it all out. And also make space to self-care and focus on the things that make you feel good.<\/p>\n

While this crisis is certainly showing us where our mental and physical limits are, there is room not to give up. There is room to work on breaking through quarantine depression and taking care of your mental health. I really encourage you to go through some of the suggestions and simply start by focusing on a few small things that make you feel good each day.<\/p>\n

\"Sending<\/span><\/p>\n

Maybe some positive changes?<\/h3>\n

Getting a handle on quarantine depression is not instant, but a gradual journey through good nutrition, sleep, and a string of positive moments each day. Know what to expect from this situation and prepare yourself by doing what you can to stay mentally and physically healthy. We will get through this and now more than ever before we are able to share our experiences and support each other through online communities.<\/p>\n

Let this be a positive change that comes from this crisis. The coronavirus has already shed light on mental health during crisis times and the support structures that will be needed after the virus is under control. And hopefully that will be a permanent step toward better mental health support programs and accessibility for everyone.<\/p>\n

I am sending you love and courage throughout this time!<\/p>\n

Sources<\/p>\n

https:\/\/www.apa.org\/practice\/programs\/dmhi\/research-information\/social-distancing<\/a><\/span><\/p>\n

https:\/\/www.cdc.gov\/coronavirus\/2019-ncov\/daily-life-coping\/managing-stress-anxiety.html<\/a><\/span><\/p>\n

https:\/\/www.sciencenews.org\/article\/coronavirus-covid-19-social-distancing-psychological-fallout<\/a><\/span><\/p>\n

https:\/\/www.psychologytoday.com\/ca\/blog\/life-smarts\/202003\/how-survive-social-distancing-and-shelter-in-place<\/a><\/span><\/p>\n

www.thejorni.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u200bWhen science fiction meets reality in quarantine depression Here\u2019s a new one for you – quarantine depression. At the beginning of this year, we were all just starting to understand the scope of the Covid-19 outbreak. We only started to feel the tingle of uncertainty of how this was going to affect our lives. We […]<\/p>\n","protected":false},"author":2,"featured_media":869,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tve_updated_post":"

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\"Round<\/span><\/div><\/div><\/div>

\u200bMusic therapy for happy thoughts?
<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

How music therapy can change your life<\/p><\/div>

It\u2019s interesting to consider that before recording technology was invented, certain music was a single event that you had to attend in person to enjoy. Chances are that you then had to remember it for the rest of your life because you\u2019d never have the chance to hear that performance again. Because true talent was so rare to witness, the music was truly respected and expensive to enjoy. It was an event that could change your entire mood and outlook on life.<\/p><\/div>

When I was little and still living in Germany, everyone was obsessed with David Hasselhoff. I must have watched every episode of Knight Rider and Baywatch. All the kids in the neighborhood were super impressed by the talking car as well. These were some of the very first American TV shows we watched.<\/p><\/div>

As a surprise, my parents bought us tickets to the David Hasselhoff concert in Munich. I could not sleep for weeks before, I was so excited to go. On the day of the concert it was raining, but nothing could stop us from being happy. Even now, decades after that concert, I still remember the feeling of that one extraordinary day.<\/p><\/div>

Although I was very young at the time, I think I realized the amazing power of music that day. And also what a huge crowd all tuned into the same music feels like. My taste in music has since changed a lot, but that uplifting and incredible day is something I will likely never forget. My own personal experience with music only deepened after that concert.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

\u200bThe sounds of music therapy
<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Music has had quite a journey since its early beginnings. From a bone flute thousands of years ago, to the first recordings on stationary gramophones. And from A-Tracks and cassettes that let you listen in the car to a whole room of CDs available on one device in your pocket.<\/p><\/div>

Today, music today is so accessible that you see people listening while going for a jog. Or pulling up a quick lullaby on their phone to put their little one to sleep for a long car ride. Music is everywhere, on the radio, the TV, in movies, and online. Every genre is digitally available to us any time we want to listen to it.<\/p><\/div>

\"Digital<\/span><\/div>

Millions of people go to concerts and live music because that is truly one of the best ways to experience music. But even more people listen to music on demand, wherever they are. The digitization of music has made it available to so many people, who are unable to go to concerts or experience it live.<\/p><\/div>

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<\/div>\n

The types and styles of music available nowadays is simply astonishing.<\/p><\/div><\/div>\n<\/div>

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\u201cMusic gives a soul to the universe, wings to the mind, flight to the imagination and life to everything.\u201d
                                               - Plato<\/p><\/div><\/div>\n<\/div>

Historically, we see a lot of classical and religious music. When you compare that to the wide variety of music produced today, you can start to understand how people use music as a medium to express themselves and their unique style. While our choices of music are ever growing, we may need some help re-discovering the truly life-impacting effect music can have on our mood, mental health, and overall life.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

Therapeutic music activities<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Drumming<\/h3><\/div>

For my 25th birthday, my parents gave me a drum. I had fallen in love with drumming on a recent trip to the UK and found that drumming circles helped a lot with my depression. At home, I continued that experience with my own drum and still find that the absolute relaxed state that drumming puts me into is very effective in battling depression.<\/p><\/div>

I am guessing that different people will be attracted to different instruments and maybe you can achieve that same state of relaxation playing the piano, the guitar, or another instrument. The important thing is that playing music engages the opposite side of the brain that is involved in anxiety.<\/p><\/div>

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<\/div>\n

This shifts your focus and attention away from depression and anxiety, allowing you to enter a more relaxed state.<\/p><\/div><\/div>\n<\/div>

Art expression and music therapy<\/h3><\/div>

Another way that music works for me is by drawing what I see and feel while listening to music. As opposed to just listening to music, this is a hands-on activity. I put on a piece of music or playlist of my choice, depending on what mood I am in, and while it is playing I simply color and draw on a piece of paper.<\/p><\/div>

\"Artistic<\/span><\/div>

This flow of creativity and expression helped me take a small break from the state of anxiety and depression I was in. I felt that my depression was alleviated for short periods of time during this activity, which is why I still enjoy doing that today. You can also color in mandalas or adult coloring books, if you prefer.<\/p><\/div>

Meditation<\/h3><\/div>

Meditation can also be used as a type of music therapy. I usually create my own guided meditations and add a music background of my choice, but you can record your own meditations or simply use someone else\u2019s. Meditation music puts me in a deep state of relaxation. It is another very effective music tool I still use every day, to heal my body and center my mind.<\/p><\/div>

You can even combine color and music therapy. There are charts that assign frequency and wavelengths to each color and you can tune your music to work with a specific color. This works very well if you are doing a Chakra meditation, for example, and want to work with a specific Chakra and its color.<\/p><\/div>

\"Meditation\"<\/span><\/div>

Singing<\/h3><\/div>

Another way to work with music as therapy is singing. Now, I have to be honest that I cannot sing. I love listening to others sing. In addition, I love musicals and opera, but I am a much better spectator than singer. But, I like singing. So, I only sing when I am by myself and nobody can hear me. That way I can use the benefits I experience through singing, but nobody else has to be subjected to it.<\/p><\/div>

For those of you who can sing and enjoy it, this might be a great way for you to interact with music. Studies show that singing in a group, such as a choir, can promote a sense of well-being. It breaks the cycle of isolating at home when battling depression, with the added benefits of music therapy. If the pressure of performing is too much, there are also community therapy groups who sing together without public performances.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

Listening to music<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Listening to music and singing along to it can actually help repair damaged brain tissues. At the same time, it also increases dopamine levels in the body, giving you a sense of well-being. Amazing, right? Even more reasons to try music therapy to help with depression.<\/p><\/div>

Sad music therapy<\/h3><\/div>

In the deepest phases of my depression, I found myself drawn to sad and melancholic music. I felt that it was the only pace of music fitting to the slow-motion life I was experiencing. Sad music was a solace. It brought me some kind of comfort in the fact that it understood my pain and my suffering.<\/p><\/div>

Some lyrics spoke really directly about the kind of emotions I was feeling and the outlook I had on life. It was almost like a good friend that really understood my suffering. And it made me feel less alone.<\/p><\/div>

\"Sad<\/span><\/div>

Studies have shown that sad music can be a soothing tool during certain phases of loss or depression; however, more upbeat music or relaxing music can help us turn that mood around and be positive for our mental health.<\/p><\/div>

Happy music therapy<\/h3><\/div>

Like I said before, during my depression I really was drawn to sad music. I felt most fitting for my pace at the time. But after some time wallowing in the melancholy, I found that the sad tunes were feeding into and perpetuating my sad mood. Although I didn\u2019t really \u201cfeel\u201d like listening to more upbeat and inspirational music, I thought I would try making the switch.<\/p><\/div>

I found that it took some time to find songs that spoke to me and met me in the place that I was in. There were a lot of songs I felt annoyed by, and I had to scrap them off my playlist quickly. But once I found a few songs that felt pretty good, I used the music app to help me find more like it. Before I knew it, I had a whole playlist of positive songs.<\/p><\/div>

\"Happy<\/span><\/div>

I started to feel that same comradery with the artists as I had felt in the sad songs. I found that their energy was contagious and it started to help me feel a little lighter. Even just a foot tap was an improvement for me. And I felt some of the lyrics beginning to form different thought paths in my brain.<\/p><\/div>

Encouraging messages<\/h3><\/div>

Some of the music had encouraging messages that seemed to stick in my brain and repeat throughout the day, inspiring me. I found some songs just helped me \u201cget away\u201d for a moment and forget about the heaviness I was constantly feeling. Especially in moments I felt most alone and vulnerable, like in the shower or in the car, I started listening to this music more frequently. <\/p><\/div>

I also started to use positive, relaxing instrumental music to help my mind slow down before bed so I wasn\u2019t bombarded by negative thoughts and fears before falling asleep. I really started to rely on this music to help me get through tough times of the day. In turn, I was less scared to face each next day.<\/p><\/div>

Positive music really helped lighten my depression. Along with other therapies I was working with, it steadily moved my journey to healing forward. This is exactly what the research is showing all around the world as well. Music therapy can have many powerful positive effects on our lives, even making the unbearable a little less raw.<\/p><\/div>

\n\t
<\/div>\n\t
\"Round<\/span><\/div><\/div><\/div>

Creating music for music therapy<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

While the positive effects of listening to upbeat or inspirational music are easy to feel, taking it one step further to create music that makes you feel good may take a little more work. I learned to play piano when I was little, so this was something I turned to to deepen my music therapy when I was starting to heal my depression.<\/p><\/div>

\"Creating<\/span><\/div>

I found that playing music (and even creating new songs) gave me a positive focus outside myself. It felt like something productive that I could be proud of, and I hadn't felt that kind of positivity in a long time. That said, I know that when you\u2019re struggling with depression it can be hard to find the motivation or inspiration to pick up a musical instrument.<\/p><\/div>

But the research shows that even a few positive notes can really help build some optimism in our lives. To reap the benefits, you don\u2019t even have to be very good at it. The main point is that the process of making and hearing the positive notes will help to change your thought patterns to a healthier path.<\/p><\/div>

\n\t
<\/div>\n\t
\"Round<\/span><\/div><\/div><\/div>

The Takeaway<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

As we continue to look for more ways to help us break through depression, music therapy could be one avenue to explore. My own journey with music therapy has been extremely positive. Music has been a huge part of healing my depression. I have experienced the many positive benefits of what music does to our body, mind, and spirit.<\/p><\/div>

I would always recommend working with a trained Music Therapist, but that is not to say that you cannot work with music at home. Understandably, there are many people who do not have access to a Music Therapist nearby. Don\u2019t let that stop you from experiencing the healing benefits of music at home.<\/p><\/div>

Sing, dance, make music, listen to music and meditate with it. Get creative alone or with a group, whatever you feel is best for you. Color to music or join a drumming circle. Enjoy the amazing vibrations of music and see if it is something that could help you break through depression. Make a supportive and encouraging playlist you can listen to when you feel a new wave of depression wash over you. And look for more inspiration online. Many people have created \u201cdepression playlists\u201d and posted them online to share with everyone.<\/p><\/div>

\"Music<\/span><\/div>

Concerts are also a great way to break the social isolation you might be experiencing. Although it might be tempting to shutter yourself away as you battle depression. A big part of keeping depression at bay is breaking the isolation and bringing socialization back into your life. Attend a concert or a musical and enjoy music in a group setting.<\/p><\/div>

Turn your mind around<\/h3><\/div>

So the next time you feel yourself reaching to put on that sorrowful song you had on repeat yesterday, why not hit the \u201cexplore\u201d button instead and try to find something more uplifting to change your pace?<\/p><\/div>

\n
<\/div>\n

Allow music to rewire your brain and feel it heal your body and mind.<\/p><\/div><\/div>\n<\/div>

There\u2019s definitely a time and place for every kind of music, but sometimes we have to put on a song that makes us feel like we want to feel, not one that just makes us sink deeper into how we already feel. My personal favorite for lifting my spirits is still \u201cLooking for Freedom\u201d by David Hasselhoff. Just kidding!<\/p><\/div>

\"Let<\/span><\/div>

But all kidding aside, there are many options when it comes to incorporating music therapy into your life. And as was the case with me, music events can create positive experiences that we remember for a lifetime. Songs can evoke positive feelings and memories we can call on, whenever depression takes over. Music can help us build resilience, so we are better equipped to battle depression.<\/p><\/div>

Whatever way you choose to work with music, I really encourage you to give it a try. You might think singing at the top of your lungs in the shower might be silly, but remember you are tuning out of depression.<\/p><\/div>

Jive to your favorite song, sway to the drums, and find your way out of depression with music therapy!<\/p><\/div>

\n\t
<\/div>\n\t
\n\t
\n<\/div>

Sources<\/p><\/div>

https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6542982\/<\/a><\/span><\/p><\/div>

https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0197455610000857<\/a><\/span><\/p><\/div>

https:\/\/www.health.harvard.edu\/mind-and-mood\/how-music-can-help-you-heal<\/span><\/p><\/div>

https:\/\/positivepsychology.com\/music-therapy-activities-tools\/<\/span><\/p><\/div>

https:\/\/www.sciencedaily.com\/releases\/2017\/12\/171221101402.htm<\/a><\/span><\/p><\/div><\/div>\n<\/div>

www.thejorni.com<\/a><\/p><\/div><\/div>\n<\/div>","tve_custom_css":"@import url(\"\/\/fonts.googleapis.com\/css?family=Montserrat:400,400i,500,500i,300,300i,600,700,900,800&subset=latin\");@import url(\"\/\/fonts.googleapis.com\/css?family=Quicksand:400,500&subset=latin\");@import url(\"\/\/fonts.googleapis.com\/css?family=Alatsi:400&subset=latin\");@media (min-width: 300px){[data-css=\"tve-u-16e6f9579b5\"] { padding: 0px !important; }:not(#tve) [data-css=\"tve-u-16e8e1d0249\"] { --g-regular-weight:400; font-size: 20px !important; font-family: Alatsi !important; font-weight: var(--g-regular-weight, normal) !important; padding-bottom: 9px !important; margin-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-16e8e1d0ef9\"] { font-size: 16px !important; padding-bottom: 20px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-16e8e2538ab\"] { max-width: 60%; float: none; margin-left: auto !important; margin-right: auto !important; padding: 10px 0px !important; margin-bottom: 40px !important; 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