World Music Therapy Week: How to incorporate music into your self-care routine

World Music Therapy Week, which is recognized annually from April 10 to April 15, is an opportunity for music therapists and supporters to engage in activities that increase awareness of and advocacy for music therapy. World Music Therapy Week is a global initiative aimed at promoting the use of music therapy as a valuable tool for improving mental health and well-being, and it also serves to highlight the global connectedness of music therapy and its ability to transform lives and impact those around us.

World Music Therapy Week is a special time for all of us to celebrate the power of music in promoting health and wellbeing. With the fast pace of daily life, it's easy to neglect self-care. Often, we find ourselves overwhelmed by stress, fatigue, and uncertainty. However, there are many ways in which we can use music to take care of ourselves, and in doing so, improve our mental and emotional states.

Here are some helpful hints and things you can do to use music for self-care:

• Find your mantra through music. Music has the power to inspire and motivate us. Take some time to find a song or lyric that resonates with you and use it as your personal anthem. When you're feeling down or experiencing negative thoughts, say or sing these words to yourself to remind yourself of what you have control over.

• Sing the chorus of your favorite song in the shower. There's something liberating about singing in the shower with no audience. Pick a favorite tune and belt out the chorus as loud as you can. You'll feel the release of tension, fear, or frustration, and it can help you start the day on a positive note.

• Hum to Yourself. Take a moment to close your eyes and hum for 30 to 45 seconds. It can simply be a few long sounds. Feel the vibrations in your face or chest as your breathing becomes more regular and your focus increases. This simple exercise can help you feel more centered and less stressed out.

• Enjoy exercise breaks with music. Physical exercise is an excellent way to reduce stress and improve mood. Add some motivation to your workout by listening to your favorite upbeat songs. Not only will you feel better, but your workout will also feel easier.

• Pat a rhythm on your body. Patting a steady rhythm on your thigh, tapping your foot, or clapping your hands for 2 to 10 minutes can help you feel grounded and less frazzled. This simple exercise can be done anywhere, anytime, and is a great way to take a quick break from the demands of daily life.

• Sit reset with bilateral finger tapping. Cross your arms with a hand on each shoulder and tap alternating index fingers for 30 seconds. This exercise can help promote a reset of your nervous system to a more relaxed state, reducing feelings of stress and anxiety.

• Place your hand on your chest. For 30 seconds, lay your hand on your chest while you inhale and exhale deeply. Feel your chest rise and fall with each breath. This exercise can help you re-center your breath and feel grounded in the present moment.

• Create a playlist for daily listening. Music has the power to uplift and inspire us. Take some time to create a playlist of your favorite feel-good and inspiring songs. Listen to it frequently and use it as a tool to create structure and positivity in your daily life.

Music therapy can be a powerful tool for promoting health and wellbeing. By incorporating music into our daily routines, we can reduce stress, improve mood and feel more centered and grounded. Take some time this World Music Therapy Week to explore how music can help you take care of yourself.

For more information about Music Therapy at Children’s Hospital New Orleans, visit our website:
Music Therapy | Children's Hospital New Orleans (chnola.org)