Why Harmonizer?
There are many reasons people decide to do Harmonizer and we looked last session at how common these are within music and musicians. Some common ones are:
Low Mood
Thoughts, feelings and behaviours work together in a downward spiral when we’re feeling low. Low mood and lack of feeling motivated make it difficult to find pleasure in most activities, even ones we used to enjoy.
We see the world and ourselves in a negative light and as our thoughts and mood darken, we’re likely to pull back from many of our activities, further worsening our low mood.
CBT can help us break negative thinking allowing us to have a much more positive engagement with life, improving our mood and boosting our self-esteem and confidence.
Fear and Worry
Uncertain outcomes in a situation can cause us to feel anxiety, fear or worry. However, it’s important to note, low to moderate levels are totally normal! Being slightly worried increases attention, motivation and provides us with energy to perform well.
However, beyond a certain point, fear and worry can become counterproductive and can hinder both our mental and physical health.
Practicing techniques that include relaxing our muscles, slowing down and meditation can calm our nervous system which may be overwhelmed or distressed. Cognitive techniques can help address unnecessary feelings of danger that cause fear and worry.
Stress
When life’s challenges demand a response from us, we can feel a sense of pressure caused by stress. As with fear and worry, a certain amount of stress is helpful, but sometimes it can be counterproductive, especially when our body is chronically, or in a long-term state of stress.
CBT offers tools for calming the nervous system. Specific breathing techniques can calm our fight-flight-freeze system.
We can also address behaviours that increase stress. For example, CBT can encourage us to prioritise self-care and use healthy coping strategies, increasing our ability to manage, cope with and process stress.
Or simply just because: Some people complete Bazaar because they want more from life by being the best version of themselves.
Low Mood, Worry and Stress can manifest themselves through a range of psychological and physical symptoms.
Symptoms range from person to person. Two people may experience the exact same event but respond completely differently. What may be a trigger for me may not be a trigger for you.
Here are some examples of psychological symptoms:
Here are some examples of psychological symptoms:
– Worrying and ruminating
– Trying to solve unsolvable problems
– Nervousness
– Restlessness
– Distress
– Panic
– Feeling of danger
– Feeling overwhelmed
– Self-criticism
– Guilt/shame
– Irritability / frustration
– Poor concentration
– Obsessional thinking
– Loss of interest in pleasurable activities
– Sadness
– Hopelessness, emptiness
Examples of Physical Symptoms:
– Tiredness
– Dizziness
– Sweating / Feeling hot
– Nail biting
– Skin Picking
– Hair pulling
– Palpitations (fast/irregular heartbeat)
– Tense muscles
– Aches & pains
– Body twitches
– Nausea
– Headaches
– Weight changes
– Irritable stomach / ‘butterflies’
What about you?
Now that you’re aware of some of the psychological and physical symptoms caused by low mood, fear and stress, list any psychological or physical symptoms that you experience when feeling low, fearful or stressed. It’s worth noting that this is a good example of how we are going to go about Harmonizer, you will learn something, then we will look to apply the learning to you and your life. Again, like we mentioned last time. In music and life Rome isn’t built in a day, you need to learn, practice and apply.
Symptoms can be caused by many different experiences. Some examples include:
– Natural biological response: fight, flight or freeze.
– Trauma
– Experiences and events
– “Out of the blue”
– Build up of stress and pressure
– Genes
– Personality
– Other mental health conditions
– Drugs and alcohol
– Relationships
– Bereavement
Often, at the time we might not even be aware of the cause which exacerbates the problem.
But let’s have a look at it, now that you’re aware of some of the causes of low mood, fear and stress, list any that you think might apply to you.
Ways to Reduce Symptoms:
– Talk to someone about how you are feeling
– Move your body
– Eat a healthy meal
– Take a break – pause – rest
– Ask for help to reduce overwhelm
– Go for a walk outside, be in nature
– Meditate
– Be creative
– Limit alcohol and caffeine intake
– Improve sleep hygiene
– Take deep breaths and count to 10 slowly
– Listen to music, a podcast or watch your favourite TV show
– Journal – write down how you are feeling
– Tidy your home
– Physical touch – 20 second hug from a loved one releases oxytocin
– Cry – crying shifts our physiological state and releases emotion from the body
– Set very achievable goals, and complete them (eg. getting out of bed in the morning)
Now that you’re aware of some of the ways of reducing these symptoms, please choose three coping strategies from the list that you think work best for you, or that you could (and will!) try. Make a note now.