DBT Skills Archives - Access Music Therapy
Anxiety and Your Health

Anxiety and Your Health

Anxiety has become part of everyday life for many. If we turn on the TV or scroll through Facebook these days, we are bombarded with words and pictures that can cause fear and worry. Daily life in today’s society is filled with moments of high state anxiety. It seems that every day there is something that happens in the world that is terrifying and ultimately can be overwhelming to process. Our overall feelings of safety are shaken and well-being is diminished.

Anxiety can affect health and well being.

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A Rainbow of Activity

A Rainbow of Activity

As I am planning sessions for this beautiful month of March, I want to share a couple activities that I have put together. Below you will find a songwriting activity you can use for children and teens, “Leprechaun Songwriting,” and a going sorting activity for children called, “Pot of Gold Coin Sorting” activity. Have fun and follow along to find the laughter and fun! And, when you’re done and you’re pining for more, slide down the rainbow to the Guitten blog for the parade of activities!

Leprechaun Songwriting

Goals: Self expression, DBT-Mindfulness, One Thing at a Time, ACCEPTS: Contribute

Method:

One to one or group

Materials: 

White board and markers

Guitar

A simple Irish song such as: “An Irish Lullaby,” “When Irish Eyes are Smiling,” “My Wild Irish Rose.”

Procedure:

1. Ask the clients to think about what they would do if they each had a pot of gold to spend.

  1. List their ideas on the board.
  2. Work together to fit the ideas into a pre-composed melody.
  3. Sing the song all together.
  4. Give them each a copy of the song.

Discussion Ideas: 

Based on DBT, it’s important to engage in activities, and contribute to someone or something. Songwriting is a way to give something nice to someone else. In this activity compare yourself to people coping the same as you or less than you. Even though you don’t have a pot of gold to spend, compare where you actually are at now, to others who are less fortunate than you.

Does this song help you to create an opposite emotion? Did it help you to push away other thoughts for awhile?

Variations: 

What other kinds of sensations can you add to this activity? Smell, taste, touch, vision?

Visually:

A visualization activity based on the songwriting.

Taste:

Have a green punch or treat that is green color.

Smell:

Have a scent of mint, spearmint, or lime.

Touch:

Come up with your own.

Pot O’ Gold Coin Sorting

Goals: Educational concepts (counting, sorting, colors, money)

Method: Demonstration and One to one or group

Materials:

Variety of coins (gold coins can be purchased at dollar stores)

Real coins

Pots/cups in gold color

  • with numbers on the pots/cups for children to count the number of coins
  • with each coin taped/glued to the front of the cup/”pot” for children to match the coins to the correct pot.
  • pictures from magazines ads of items that the client/student would be interested in purchasing.

Procedure:

1. Begin by singing, “Leah’s Leprechaun Song” from Prelude Music Therapy Book One.

2. Teach the value of each coin.

3. Sing the “How much is a penny worth?” from the Prelude Music Book Four.

  1. The children sort the coins by attributes (size, color, and/or denomination)

4. Sing, “Check the Price” use the pictures to pretend they are buying a product with their coins. Also, “How much is that doggie in the window” can be changed to “How much is that _______ in the window.” Have fun with it!

5. End by singing, “Leah’s Leprechaun Song” again.

Variations:

Use color songs to learn colors of coins.

Use number and math songs to learn about the value of each coin.

Stressed? Sew a Dress.

Stressed? Sew a Dress.

Do you have stress? I bet you do. Most people have some level of stress. Do you like to craft, paint, sew, or make music? I do. In regards to stress, I deal with stress everyday. Stress over family issues, business, money, and the dreaded upcoming Minnesota winter! Lately, I have found myself doing a lot more sewing than I had been in the past few years. Unfortunately, I had stopped sewing for a number of years despite how much it was part of my life. It happened because back in 1999, when I decided to go back to college to get a degree, I made the decision based on my two talents, sewing and music (violin player). My music influence started when I was 10 years old in the public school system, and continued on until graduation. I played the violin occasionally over the next ten years before going back to college. My sewing influence came from my mom and the sewing/vacuum store my parents operated. I used to sew all of my girls clothes, and anything else I needed.

Keep calm and play violin
In thinking about these two talents and possible careers in either area, I decided to go the music route. I thought I would become a violinist with a Music Performance degree. However, three weeks into violin lessons, as my instructor was asking me questions about my life to see how music performance could fit. And, since I was 27 years old at the time, a mother of two little girls, I had already done some living, and she suggested other music career ideas. She told me about music therapy. I just happen to be at one of the two schools in the state of Minnesota that offered the music therapy degree (Augsburg College).
I checked into the degree, and I was SOLD! I never looked back. However, sewing was always there for me. As I started college, I made the mistake of selling my sewing machines as I thought that I wouldn’t have time with all the demands of college and running a family. After a few years, I started sewing again.
Now, another ten years later, I am sewing a lot more. Especially with the creation of the Guitten. I am finding myself thinking about other sewing projects that I could do. When I shop for clothes, I find myself thinking, “I could just sew that for less money, and I could make it exactly how I want it.” It makes me feel good to be creative, and I love brainstorming new ideas.
This creative thinking and doing is actually healthy for anyone. With all my busy-ness with my business and family, I have been sewing more, and realizing how relaxing it is to my well-being. It’s really good to be in the moment with any task, but with sewing you have to be completely mindful of what you are doing. Multi-tasking is not an option.Keep calm and craft on
Did you know that creative expression helps you to relax, reflect, distract your mind, and relieve stress. I love to be creative in many ways. One way is sewing. I also like to collage, resurface furniture, and remodel areas of my home. When I sew, I can’t multi-task. I must devote all of my attention to the project. Sewing requires you to be in the moment. I have found that sewing helps me to slow down. I love the creativity of designing the product that I plan on creating. I start by putting on my “Happy” iTunes playlist while I sew. For me, playing music while I create adds to the therapeutic benefits of creative expression. Happy Playlist
Research has found that crafting activities involves many areas of your brain. It works your memory, attention span, visuospatial processing, creative side and problem-solving abilities. Whether you draw, paint, craft, quilt, sew, or chainsaw wood into beautiful works of art, crafting has been found to have physical, psychological and spiritual benefits. Gail McMeekin, MSW, a career coach in West Roxbury, Massachusetts, and the author of the books “The 12 Secrets of Highly Creative Women,” said “Crafts are a way of valuing yourself and giving to yourself. They allow you to express what’s inside.”
Professionals in the creative arts such as music and art therapy use these and other unique forms of expression to communicate, and release tension. In working with elementary children and teens, I often use collaborate with a fellow therapist, Nikki, on using art in our music therapy groups.
Not only can crafting ease stress, increase happiness, but it could protect the brain from damage caused by aging. According to CNN, “Neuroscientists are beginning to see how studies on cognitive activities such as doing crossword puzzles might also apply to someone who does complex quilting patterns.” Scientists are studying these type of activities. The Journal of Neuropsychiatry reported that you could reduce your chances of developing mild cognitive impairment by 30%-50%.
Psychologist Mihaly Csikszentmigalyi first described this phenomenon as flow: a few moments in time when you are so completely absorbed by an activity that nothing else seems to matter. “Flow” can dampen and calm internal chaos. It’s like a natural anti-depressant.
I certainly like that data. It’s motivating for me and encourages me to KEEP ON being creative. So, for all of YOU, get that project out of the box that you’ve been procrastinating! Turn on the tunes, complete it, create more, and you could be contributing to your own health!

RESOURCES

Lewis, R. (2011). Engaging in cognitive activities, aging, and mild cognitive impairment: a population-based study. Journal of Neuropsychiatry.

McMeekin, G. (2011). The 12 secrets of highly creative women.Conari Press; 10th Anniversary Edition edition.

Wilson, J. (2014) This is your brain on knitting.

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