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The holiday season can present challenges. Many celebrations focus on family which can be difficult for people who are isolated or cut off from their relatives. Social events often serve alcohol, which can be tempting or present a barrier to attending for people trying to maintain sobriety. But, this season also offers opportunities to participate in faith traditions and events that reaffirm one's sense of belonging.
Strong spiritual beliefs and participation in faith communities can enhance connection and coping skills, which increases resiliency. Such communities can offer vital empathetic and social support for those experiencing challenges. The holidays can also be a time to re-connect with your faith community.
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December is a Season of Light for Many Faith Traditions
Christmas decorations are up before Halloween. Black Friday too often gets more attention than Thanksgiving Day. The holiday season becomes a season of consumerism instead of a time to give thanks for our many blessings and connect with the traditions of our faith. But December is a season of light for several world religions.
The Christmas season of Advent celebrates the humble birth of the baby Jesus in a stable in Bethlehem. The birth of Jesus Christ is about the coming of God into our lives and into our world. During the Advent season leading up to Christmas, many Christians light candles each week that represent Hope, Love, Joy and Peace in many churches. The Christ candle is lit on Christmas Eve or Christmas Day reminding Christians that Jesus is the light of the world.
The 8-day Jewish festival of Hanukkah is not like Christmas, so far-flung Jewish relatives don't rush home for these holidays as Christian families migrate for Christmas day. However, the whole point of lighting the Hanukkah candles, each night, is to remember connections stretching back thousands of years. Often, parents and their children enjoy the ritual together to establish this tradition for future generations.
Bodhi Day is a holiday which falls on December 8th and celebrates the day in which Siddhartha Gautama sat underneath the Bodhi tree and attained enlightenment. This one defining moment would become the central foundation upon which Buddhism has been built for the last 2,500 years. It is a day on which followers can renew their dedication to Buddhism; reaffirm themselves to enlightenment, compassion, and kindness to other living creatures; and also understand the relevance of this religion as it applies to the modern world. Many Buddhists string multicolored lights or burn candles for Bodhi Day.
Kwansaa is a celebration held in the United States and in other nations of the African diaspora in the Americas and lasts a week. The celebration honors African heritage in African-American culture and is observed from December 26 to January 1, culminating in a feast and gift-giving.
Diwali is a Hindu Festival of Lights. One of the most popular festivals of Hinduism, Diwali symbolizes the spiritual victory of light over darkness, good over evil and knowledge over ignorance. During the celebration, temples, homes, shops and office buildings are brightly illuminated. The festival typically lasts five days with the third day coinciding with the darkest night of the Hindu lunisolar month.
Our faith and spirituality remind us that light and hope are with us even in the darkest of times.
The introduction to the Mental Health Ministries shows is a short clip, Coming Out of the Dark. Based on Gloria Estafan's song, Coming Out of the Dark, it affirms how persons can move from their personal darkness of mental illness into the light of healing and hope. (watch it on YouTube)
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Blue Christmas and Blue Holiday Worship Services
Faith communities are increasingly attentive to the needs of people who are "blue" during this holiday season. They are creating sacred space and hospitable settings to include those who face various kinds of losses, grief or depression. Such services are reflective, accepting the reality of where we are emotionally. They offer a message of hope and the assurance of God's presence with us in the midst of our darkness.
There are a number of sites on the internet that provide worship resources suitable for use at a "Blue Christmas" or "Longest Night" worship services. One example is the Blue Christmas Worship Resource Index.
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Brochure - Mental Illness: Coping with the Holidays
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The holidays are meant to be a time of meaning. For Christians, it is a time to consider what the birth of Jesus means to you. The Jewish holiday of Hanukah celebrates light and hope in the midst of darkness. The holiday of Kwanzaa offers a time to reflect upon the meaning of ones' African heritage and culture. For those who identify with no specific religious tradition, we can all be mindful and discover what it means for us to spend time with family and friends and how relationships provide purpose and meaning in our lives. This Spotlight offers some resources to help all of us make healthy choices on how we want to approach the holiday season.
But the holidays can be a stressful time even under the best of conditions. The commercialization of the holiday season bombards us with unrealistic expectations. The brochure, Mental Illness: Coping with the Holidays, provides helpful self-care tips for persons living with a mental illness, tips for families, friends and tips for communities of faith. You can download this resource from the Mental Health Ministries website in English or Spanish.
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Article - A Holiday Thank You to Our Caregivers
The holiday of Thanksgiving encourages us to remember all the things that we are thankful for. At that special time of year when we think about what we're grateful for, we can include our appreciation for those who care about us and others.
When giving thanks this season, and throughout the year, it is important to lift up the caregivers who give of themselves every hour of every day for the well-being of others.
Many persons living with serious mental illnesses have persons who love and care for them through the challenging ups and downs of these illnesses. Mary Giliberti from NAMI (National Alliance on Mental Illness) heard someone say that caregiving is "love in action."
But this selfless caregiving takes its toll on caregivers physically, emotionally, financially and spiritually. 45% of caregivers have reported that their physical health has suffered while caring for their loved one and nearly half of unpaid caregivers have had feelings of depression. This article, A Holiday Thank You to Our Caregivers, gives some helpful tips for caregivers to take care of themselves. There are many ways that our faith communities can provide relief and support for caregivers.
A Holiday Thank You To Our Caregivers Bbby Mary Giliberti, J.D. | Nov. 29, 2017
It’s that special time of year when we think about what we’re grateful for, and when we show appreciation for those who care about us and others.
One of the privileges I have through my work at NAMI is speaking with families who provide support to someone living with mental illness. Each time I have these conversations, whether on the NAMI HelpLine or at a NAMI conference, I am struck by the love and care they show and the hours they spend offering help and support.
Just recently, I was moved by the stories of two NAMI members. One: A father who drove through the night in panic to get to his son who had hung up the phone abruptly. He didn’t know what to expect when he arrived; would his son be harmed, in jail? Another: A daughter’s struggles and frustration with the medical system as she fought to make sure her mom had the care she desperately needed and deserved.
Their stories are representative of the many voices of caregivers—the mothers, fathers, children, sisters and brothers. I am in awe of all they do and am so grateful for their dedication and passion for helping those they love.
I heard someone say that caregiving is “love in action,” a description that rings true to me. The selfless love that caregivers express every hour of every day is so important to the well-being of others, but it’s also important that caregivers remember to take care of themselves. Unsurprisingly, 45% of caregivers have reported that their physical health has suffered while caring for their loved one.
I know that doing things that keep us physically and mentally healthy can be difficult and sometimes almost impossible to fit into our day. Often, we simply feel there just isn’t enough time in the day to be able to care for ourselves as well. In fact, 85% of caregivers say that they do not get a break. But we need to remember to put on our “oxygen masks” before helping others.
So maybe start small. Try finding that quick break or a few minutes here or there; experts say being out of “caregiver mode,” even if it’s just for a short time, can help you recharge. Here are some other things to consider when taking care of yourself:
Don’t Forget Your Own Mental Health
Nearly half of unpaid caregivers have had feelings of depression, so be aware of how you are feeling. Do as much as you can financially and physically to improve the situation, but don’t feel guilty about all you won’t be able to do.
Understanding your body’s reaction to stress is a good place to start. For some, it manifests in sleep disturbances, in others, headaches or low energy. It’s important that we learn to recognize the signs of stress in ourselves so we can cope with it and plan for when it might occur. Deep breathing and other relaxation techniques can be very helpful.
Sleep & Eat Right
I’m sure you’ve heard that it’s important for your loved one experiencing mental illness to sleep and eat right, but it’s just as important for you. Getting between seven and nine hours of sleep is something we all need, but often give little value to in our busy lives. A healthy diet also plays into our daily energy levels. Protein, whole grains, fresh fruits and vegetables work to help stabilize our mood and ability to cope.
Exercise
We also know that one of the best ways to reduce stress is daily exercise, as it produces hormones that improve overall health. Exercise doesn’t have to be a formal gym workout, it can be something simple like taking an extra few minutes to use the stairs, walk around the block, or park your car a little bit further from a store’s entrance to get in some extra steps.
Take A Break
You don’t want to burn yourself out so try when you can to take a moment to slow yourself down, taking some deep breaths and thinking about places or things that make you happy. Remembering activities you enjoyed before you became a caregiver can be renewing and try your best to continue pursuing your own interests. Burying one’s hopes and desires in order to meet your caregiver needs can often add to the problem, not diminish it.
Gather Strength From Others
Friendships can also ease the feeling of isolation that can come with being a caregiver. Committing to gatherings with friends, when possible, can elevate your mood, reduce stress and give you something to look forward to. Take time to enjoy little things: a silly video or a joke with a friend. Laughter is good medicine.
Local NAMI organizations can also help put you in touch with support groups where caregivers can connect, share experiences and provide needed support to each other. Many family members have gained meaning from their journeys by advocating, teaching or leading a NAMI support group. Many find that helping others energizes them.
The holidays are here, and while it is a fun and festive time of year, an additional layer of stress can get added to everyday life. For those who give the daily gift of loving and caring for others, your gift to yourself and to that person for whom you care for can be to try to give some of that love and care to yourself.
NAMI is so thankful to all who provide ongoing love and support through a person’s journey with mental illness. Thank you for all you do.
Mary Giliberti is CEO of NAMI.
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Book - When Someone You Love Has a Mental Illness: A Handbook for Family, Friends and Caregivers
This book about love and mental health addresses the short-term, daily problems of living with a person with mental illness, as well as long-term planning and care. The book addresses many topics including suggestions for handling the stress of the holidays. Available on Amazon.
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Articles - Holiday Depression & Stress and Holiday Stress Tips
The Behavioral Health Services North has two articles to help cope with holiday stress. Holiday Depression and Stress addresses the cause of holiday blues, ideas for coping with stress and depression during the holidays and whether the environment can be a factor as with Seasonal Affective Disorder (SAD).
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“It's all now working and fitting into place. I see my counselor weekly. I couldn't afford these services in a private practice setting. I am now stable; this has helped with every aspect of my life.”
- Randy, Adult Clinic |
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The National Mental Health Association developed this fact sheet as an introductory overview of depression. Please feel free to copy it and share with others or access their website for more information: www.nmha.org
The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future.
WHAT CAUSES HOLIDAY BLUES?
Many factors can cause the "holiday blues": stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January first. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.
COPING WITH STRESS AND DEPRESSION DURING THE HOLIDAYS:
- Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Thanksgiving Day) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
- Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.
- Leave "yesteryear" in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the "good ol’ days."
- Do something for someone else. Try volunteering some time to help others.
- Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children.
- Be aware that excessive drinking will only increase your feelings of depression.
- Try something new. Celebrate the holidays in a new way.
- Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile.
- Save time for yourself! Recharge your batteries! Let others share responsibility of activities.
CAN ENVIRONMENT BE A FACTOR?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.
Other studies on the benefits of phototherapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to phototherapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of phototherapy in the workplace as well as the home.
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The second article, Holiday Stress Tips, offers ideas on how to take care of yourself.
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Many people find this time of year the most stressful when, in reality, stress permeates their lives all year long. There are various triggers which may accentuate the stressors on our lives and we perceive these few weeks to be the most stressful.
The following are some tips our clinicians have put together to help you realize that you CAN make it through! If, after trying many of these, you still feel as if you cannot get control of the stress, please consider giving BHSN a phone call to find out specifically how you can address these issues in your life (518-563-8206). Or email us today and we'll put you in contact with someone who may be able to discuss your particular situation; please include your daytime phone number in your email.
TAKING CARE OF YOURSELF:
1. Be gentle with yourself!
2. Remind yourself that you are NOT a magician. We cannot change anyone else - we can only change HOW we relate to them.
3. Find a hermit spot. Use it daily. Spend 7 to 10 minutes alone without any distractions and do whatever you want to: visualize yourself in your ideal vacation spot, see yourself accepting an award for the employee-of-the-year, or choose to do absolutely nothing (how often do you get to do that??!!)
4. Give support, encouragement and praise to peers and to management. Learn to accept it in return.
5. Remember that we are bound to feel helpless at times. Admit it without shame. Caring and being there for others are sometimes more important than doing.
6. Change your routine often and your tasks when you can. Choose a different way to go home from work or to travel to school tomorrow. You'll find yourself noticing and enjoying new things in your life!
7. Learn to recognize the difference between complaining that relieves and complaining that reinforces negative stress.
8. On the way home, focus on a good thing that occurred during the day.
9. Be a resource to yourself! Get creative - try new approaches. Be an artist as well as a technician.
10. Use supervision or the buddy system regularly as a source of support, assurance and re-direction.
11. Avoid "shop talk" during breaks and when socializing with colleagues.
12. Schedule "withdraw" periods during the week - limit interruptions.
13. Say "I choose" rather than "I should, I ought to or I have to." Say, "I won’t" rather than "I can’t."
14. Remember this: If you never say "no" - what is your "yes" worth?
15. Aloofness and indifference are far more harmful than admitting an inability to do more.
16. Laugh and play!
To find out more about the Stress of the Holidays, click here.
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Bulletin Insert - What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a condition that affects people around the world. Some of us who live with a mental health condition are more sensitive to small time changes like daylight savings time. Adjusting to time change when traveling can be more difficult especially when crossing many time zones.
With SAD, as with all chronic mental illnesses and normal holiday stress, our faith communities can be intentional about finding ways to encourage a healthy winter holiday season that focuses on our faith, our families and our friends. A bulletin insert/flyer, What is Seasonal Affective Disorder (SAD)? is available on the Mental Health Ministries Home page.
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Article - Holiday Depression and Stress
From the National Mental Health Association: What Causes Holiday Blues. "Many factors can cause the 'holiday blues': stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one's family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January first. This can result from disappointments during the preceding months compounded with the excess fatigue and stress."
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The National Mental Health Association developed this fact sheet as an introductory overview of depression. Please feel free to copy it and share with others or access their website for more information: www.nmha.org
The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future.
WHAT CAUSES HOLIDAY BLUES?
Many factors can cause the "holiday blues": stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January first. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.
COPING WITH STRESS AND DEPRESSION DURING THE HOLIDAYS:
- Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Thanksgiving Day) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
- Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.
- Leave "yesteryear" in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the "good ol’ days."
- Do something for someone else. Try volunteering some time to help others.
- Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children.
- Be aware that excessive drinking will only increase your feelings of depression.
- Try something new. Celebrate the holidays in a new way.
- Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile.
- Save time for yourself! Recharge your batteries! Let others share responsibility of activities.
CAN ENVIRONMENT BE A FACTOR?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.
Other studies on the benefits of phototherapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to phototherapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of phototherapy in the workplace as well as the home.
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Article - Holiday Self-Care
This article provides suggestions for faith communities in dealing with the stress of the holidays. Mary Kay Irving gives suggestions on what caregivers and faith leaders can do to promote self-care and build times of quiet prayer and meditative activities into the hectic holiday season.
Here we are again at this oh-so-joyous and simultaneously stressful of seasons! Our commitment to self care throughout these upcoming days and weeks will go a long way towards helping us lose the ‘bah’ and the ‘bug’ and making sure we keep more of the ‘hum’ in our holidays, whether we are basting the Thanksgiving turkey, lighting the menorah or singing Christmas carols.
To start, lets gain some perspective. Many people, not just those who have or live with someone who has a mental illness, feel added pressure this time of year. Even before Halloween, the Christmas decorations are out in stores. TV specials perpetuate the notion that holidays are a time of excessive happiness spent in perfect harmony with your loved ones. Parties abound with an unending stream of calories and alcohol and gift giving is promoted despite ones means. The lure is to spend more, drink more and attend every gathering possible to reach some illusion of this idealized state of happiness. More often after the parties and holiday are over, many feel regret, guilt and possibly remorse at the added inches and credit card debt, feeling no closer to family or friends or the promised land of happiness.
For those impacted by mental illness the pressures can be magnified. How hard it must be to attend a room of happy, joyful people if your adult child has just been hospitalized for their illness or when it is also the season you lost a loved one to suicide. The prospect of attending the office party may feel terrifying to someone with an anxiety disorder, or for someone fearing a relapse with their alcoholism or binge eating.
What can we do to help ourselves, our loved ones and our congregants throughout these upcoming days? If you are a caregiver or the leader of a faith community or sangha remind your community regularly about self care, be a model of this care and make sure your events offer plenty of non-alcoholic beverages and non-sugary foods. Additionally, be sure to build into the the hectic holiday schedule periods and places for quiet prayerful and meditative activities. The following list includes suggestions I have learned about, practiced and shared over the years due to their helpfulness to me both personally and professionally. Think of them as tools to add to your personal and congregations bag of options and resources.
- Maintain your normal routine, including the time you eat and the types of foods you eat.
- Get plenty of sleep (8 hrs if possible) going to bed and awakening at the same time every day (including weekends).
- Get regular exercise (hike, bike, walk the dog, snowshoe, board, ski, go dancing, swim at the local rec center etc.).
- Maintain hobbies, interests and social connections perhaps while doing some of the above activities.
- Allow down time, alone time and reflection.
- If you take medication, take it regularly and make sure prescriptions are filled well in advance.
- Drink plenty of water and avoid sugary food and drinks.
You will notice that 5 out of the 7 suggestions include basic bodily needs such as food, hydration and exercise. Being loving towards our bodies is essential for the healthy functioning of our minds and moods. In part 2 I will move beyond our physical care to address more of the social and emotional self-care skills. Until then, eat, play, rest and allow for the natural arising of gratitude that emanates from a healthy body.
Wishing you peace and gratitude,
Mary Kay Irving
INMI board member
The opinions expressed in this blog are those of the submitter. They do not necessarily reflect the opinions of the board of directors or members of the Interfaith Network on Mental Illness.
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A Different Kind of Holiday Letter After the Loss of a Family Member to Suicide
Our Holiday Journey
Todd took his life a week before Thanksgiving 2005. Loss of any kind is traumatic, but a suicide death is surreal and stigmatizing. Thanksgiving was a blur for us that year. Time has softened the memories of that first holiday without our son. Close to a decade later I remember the compassion and care of this new neighborhood of loss: A deliciously prepared Thanksgiving dinner from a well-known eatery, compliments of friends on the East Coast; calls from around the world; friends manning our phone and contacting family and friends. They spoke for us in our stunned silence. Trusted companions appeared daily to feed us, listen to us and remind us to breathe. They carried our pain and made it their own-the beauty of community.
Then came Christmas, that "Queen of Holidays." It was wasted on us. December 25 came and went that first year, void of celebration. Those in our inner circle were caring, sensitive and sacrificial. It was almost as if our pain were more important than their pleasure. There is much about that season Rex and I just blocked out because we were disoriented and paralyzed. The less we thought and processed, the safer our world felt.
In reflecting back to the first winter holidays, I see how shock protected us. Had we felt the full weight of the trauma, it would have taken us out. Shock acted as a numbing agent, temporary but necessary. When all you can swallow is a teaspoonful of pain, it's foolish to use a soup ladle. I treasured those first days of "comfortable denial" because they served as a buffer against the awful truth.
Navigating holidays became an important part of our grief work that first year. We learned that every holiday left us in harm's way, even those that we didn't usually observe. Todd's absence made even Columbus Day painful. We discovered that having a plan for special days was essential. The more we "populated holidays with people," the better we fared.
Five years into our grief journey, Rex and I tried something different. We had been making festive attempts, some that worked and others that flopped. There was nothing magical about the fifth year; we were just moving toward a healthier level of acceptance. Todd was gone-we had survived, with the expected bruises. We had been encouraged by a grief therapist to allow the loss to stretch our souls in regard to compassion for others who suffer great loss. And what season felt as awful, awkward and loss-sensitive as the Winter Holidays? Thus began the Annual "Decking the Halls the Night After" Party.
I go to parties; I abhor planning them! But this seemed purposeful, rewarding and fun. We made a guest list of friends and acquaintances that had experienced difficult losses of any kind. It was lengthy! I wrote up the following rhyme:
It's the Night after Christmas--the holiday's past;
And for those who are grieving, it's over! At last!
We MADE it! Survived it!--this difficult season,
No "decking the halls", there wasn't much reason.
But we're celebrating the friends on the block,
This new neighborhood that was formed in the dark.
So the party's not finished, and may I be candid?
Tonight is for those we KNOW understand it!
COME CELEBRATE--A DAY LATE!
Guests dropped in throughout the evening, bringing finger food and hearts that needed support from folks that got it. There was music, laughter, conversation, tears and tissues. One year we had a survivor entertain us with a piano solo! This festive event became a new normal for some mourners, a time during a complex season when they could be transparent and painfully genuine.
The party became the highlight of our grief work in memory of our son Todd who caroled on his kazoo in his flip-flops on Christmas Eve. There is always something to celebrate. Always.
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Training Guide - Helping People with Mental Health Conditions Prepare for Disasters
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It seems like we have had many more natural disasters this year and our hearts go out to the victims and those who come together to help...including our faith leaders and congregations. Individuals with mental health conditions are as likely to be caught up in natural or man-made disasters as anyone else. Natural disaster like earthquakes, fires or hurricanes and man-made events like senseless shootings or riots often have terrible practical and emotional impacts, which can be minimized if people are better prepared: if they have thought ahead about what they can do, what they will need, and how they can respond if they are unlucky enough to face a disaster. This document is designed to increase the degree to which individuals with mental health conditions have planned to meet their needs if a disaster should strike. It also suggests that peer specialists can play an important role in helping the people they serve be better prepared.
Helping People with Mental Health Conditions Prepare for Disasters
Helping People with Mental Health Conditions Prepare for Disasters
Individuals with mental health conditions are as likely to be caught up in natural or man-made disasters as anyone else. Disasters—earthquakes or floods, shootings or riots, or other such natural or man-made events—often have terrible practical and emotional impacts, which can be minimized if people are better prepared: if they have thought ahead about what they can do, what they will need, and how they can respond if they are unlucky enough to face a disaster. This document is designed to increase the degree to which individuals with mental health conditions have planned to meet their needs if a disaster should strike. It also suggests that peer specialists can play an important role in helping the people they serve be better prepared.
• New England MIRECC (Mental Illness Research, Education and Clinical Centers)
Peer Education Center Continuing Education Series: “Walking the Tightrope
Between Helping Others & Maintaining Your Own Wellness”: click here.
• Norris, FH; Friedman, MJ; Watson, PJ. “60,000 disaster victims speak: Part I.
An empirical review of the empirical literature, 1981-2001”: click here.
• Norris, FH; Friedman, MJ; Watson, PJ. “60,000 disaster victims speak: Part II.
Summary and implications of the disaster mental health research”: click here.
• Powell, I. “The Power of a Peer Provider.” Appalachian Consulting Group, April
2013: click here.
• PTSD: National Center for PTSD, U.S. Department of Veterans Affairs. “Mental
Health Effects Following Disaster: Risk and Resilience Factors”: click here.
• Ready.gov. “Basic Disaster Supplies Kit”: click here.
• Salzer, Mark S., Ph.D., “Disaster Community Support Network of Philadelphia, a
program of the Mental Health Association of Southeastern Pennsylvania”: click
here.
• Society for Community Research and Action Task Force for Disaster, Community
Readiness and Recovery. “How to Help Your Community Recover from Disaster:
A Manual for Planning and Action”: click here.
• Substance Abuse and Mental Health Services Administration. “Building Bridges:
Mental Health Consumers and Representatives of the Disaster Response
Community in Dialogue”: click here.
• Substance Abuse and Mental Health Services Administration. Disaster Distress
Helpline: click here.
• Substance Abuse and Mental Health Services Administration. “Disaster
Preparedness, Response and Recovery”: click here.
• Substance Abuse and Mental Health Services Administration. “A Mental Health
Response to Disaster” Webinar Slides: click here. Recording: click here.
• Temple University Collaborative on Community Inclusion. “Advanced Self-
Advocacy Plan”: click here for a planning document and click here for a
guidebook.
• University of Rochester. “Disaster Mental Health: A Critical Response, A Training
Curriculum for Mental Health and Spiritual Care Professionals in Healthcare
Settings”: click here
I
APPENDICES
APPENDIX A: DISASTER PREPAREDNESS PLAN TEMPLATE (FOR USE
IN EXERCISE D)
(This plan was adapted from Disaster Preparedness for Persons with Mental Health
Needs, created by the Café TA Center, available here and in Resources.)
Mental Health Needs
Do you have a current care plan and list of medications (if any) from your physician? If
so:
• What medications will you need? How many of each? For what duration?
• What is the number you will call to reach your physician for assistance?
• Whom will you turn to for counseling?
Do you have a completed emergency information form? If so, let’s go over it together. If
not, please create one now.
NOTE: For the purpose of this exercise, please do not include any
information that is highly personal, such as birth date, Social Security
number, and any other such information that you do not feel comfortable
including. This template is provided as a guide to the information that
someone’s emergency information form should include. Please note that
the Identity Theft Resource Center includes your Social Security number,
birth certificate, and passport among five things you should not carry in
your wallet. But it makes an exception for emergencies. For the list and
explanations, click here. For the emergency exceptions, click here or visit
this website.
It should include:
• ON THE FRONT:
o Name
o Street address
o City, state, zip
o Home and work phone
o Birth date
II
o Blood type
o Social Security number
Note: The Identity Theft Resource Center includes your
Social Security card or Social Security number among five
things you should not carry in your wallet. The list, which
also includes your birth certificate and passport, is
available here. However, it makes an exception for
emergencies, as follows: “General rule of thumb is to not
carry your Social Security card in your day-to-day life.
However, in an emergency we encourage people to carry
and secure their identifying documents and information—
just like any other valuables—any time that disaster
preparedness efforts are at hand.” Click here for more
information or visit this website.
o Health insurance carrier and individual group number
o Physician information
• ON THE BACK:
o Emergency contacts
o Health conditions, disability
o Medication information—if any—including names, dosages, times taken,
and any special instructions
o Name, address, phone and fax numbers for the pharmacy that fills the
prescriptions
o Allergies
o Immunization dates
o Languages understood/barriers to communication
1. Do you have backup systems or plans for medical equipment (if any) that require
electricity? If so, please describe your systems and plans. If not, please create
such plans:
a. Do you have a generator? If not, where will you go if you need electricity?
b. Have you arranged in advance for that place to allow you to use their
resources?
c. What will you do if their electricity is out as well?
2. Have you determined the best place to be in the event of a disaster?
a. If so, what would be the best place for you?
III
b. If not, where do you think that place would be?
3. Are your family and neighbors aware that you have mental health care needs?
4. Do you have disaster plans for while you’re at:
a. School?
b. Work?
c. Church?
d. Other public place?
If so, please describe these plans. If not, please create such plans.
Your Family and Others You Love
1. Do you have a disaster plan that involves your family and others who are close to
you?
a. If so, what does it consist of? If not, can you create one?
b. Family Member/Household Contact Info: Name/Home Phone/Cell
Phone/Email
2. If you have such a plan, have you practiced it? How did it work out?
3. Do you have a disaster supply kit?
a. If so, what does it consist of?
b. If not, what would you put in it?
4. Have you designated and shared with friends and family a meeting place and
central point of contact should you become separated during a disaster?
a. If so, where is the meeting place and who is the central point of contact?
b. If not, please decide on a meeting place and central point of contact. In the
latter instance, please make sure the contact is aware of his/her
designation.
5. Have you considered the impact of common disasters on you, your home, and
your community?
6. Have you made plans for your pets?
a. If so, what are your plans?
IV
b. If not, please create plans to cover each of your pets. Pets’
Names/Type/Color/Registration # (if they are registered)
Your Home
1. Have you checked your home for materials and items that might pose a hazard
during a disaster? (Don’t forget the outside!) Describe such materials and items
and your plans for neutralizing the danger they might pose.
2. Have you located and learned how to turn on and off utilities such as gas and
electricity? If not, please make it a priority to locate your utilities and learn how
to turn them on and off.
3. Do you have working smoke and carbon monoxide detectors in your home? (If
not, please acquire this equipment at your earliest convenience.)
4. Does your home have necessary resources such as fire extinguishers? If you do
not have a fire extinguisher, how do you plan to acquire one?
5. Have you developed a plan with your neighbors on how you will assist one
another in case of a disaster?
a. If so, please describe the plan. If not, please contact your neighbors to
develop a plan. What would it consist of?
General
1. The disasters most likely to affect our household are:
__________________________________________________________
__________________________________________________________
__________________________________________________________
2. The escape routes from our home are:
__________________________________________________________
__________________________________________________________
__________________________________________________________
3. If separated during an emergency, what is our meeting place near our home?
__________________________________________________________
__________________________________________________________
__________________________________________________________
V
4. If we cannot return home or are asked to evacuate, what is our meeting place
outside of our neighborhood?
__________________________________________________________
__________________________________________________________
__________________________________________________________
5. What is our route to get there and an alternate route if the first route is
impossible?
__________________________________________________________
__________________________________________________________
__________________________________________________________
6. In the event that our household is separated or unable to communicate with each
other, our emergency contact outside of our immediate area is:
Name/Home Phone/Cell Phone/Email:
7. If at school/daycare, our child(ren) will be evacuated to:
Child’s name/Evacuation site (address and contact information)
Child’s name/Evacuation site (address and contact information)
Child’s name/Evacuation site (address and contact information)
Child’s name/Evacuation site (address and contact information)
8. Our plan for people in our household with a disability or special needs is:
Person’s name/Plan
Person’s name/Plan
Person’s name/Plan
9. During certain emergencies, local authorities may direct us to “shelter in place” in
our home. A safe, accessible room where we can go, seal windows, vents, and
doors, and listen to emergency broadcasts for instructions is:
VI
After a disaster let your friends and family know you are okay by
registering at Safe and Well or by calling 1-800-733-2767. You can
also give them a call, send a quick text or update your status on
social networking sites.
Take the “Caregiver Self-Care Assessment” on pages 11-13 of Walking the Tightrope (see
above): click here or see Appendix B below.
VII
APPENDIX B: CAREGIVER SELF-CARE ASSESSMENT
This exercise is excerpted from the New England MIRECC Peer Education Center
Continuing Education Series
Peer Support Provider—Walking the Tightrope Between Helping Others &
Maintaining Your Own Wellness
How frequently do you do the following?
0 1 2 3
Never Rarely Sometimes Often
Physical Self-Care
Eat regularly (ex. breakfast, lunch, & dinner) _____
Eat healthy meals _____
Get regular medical check-ups _____
Obtain medical care when needed _____
Take time off to rest and recuperate when you are sick _____
Get a massage _____
Exercise/engage in a physical activity you enjoy _____
Get enough sleep _____
Take vacations _____
Other: _______________________________________________
Psychological Self-Care
Take a day trip/mini-vacation _____
Make time away from your telephone/office _____
VIII
Make time for self-reflection_____
Listen to your thoughts, beliefs, and feelings _____
Read literature unrelated to your work _____
Allow others to know different aspects of who you are _____
Ask others for help/support when you need it _____
Say no to extra responsibilities sometimes _____
Try a new activity at which you are not an expert or in charge _____
Other: _________________________________________________
Emotional Self-Care
Spend time with people whose company you enjoy _____
Stay in contact with important people in your life _____
Provide yourself with praise for your accomplishments _____
Love yourself _____
Find things that make you laugh _____
Allow yourself to cry _____
Make time to play and/or relax _____
Other: _______________________________________________
Spiritual Self-Care
Make time for reflection _____
Find a spiritual connection or community _____
Be open to inspiration _____
Cherish your optimism and hope _____
IX
Be open to not having all the answers _____
Identify what is meaningful to you and notice its place in your life _____
Meditate _____
Pray _____
Sing _____
Contribute to causes in which you believe _____
Listen to music _____
Other: ________________________________________________
Workplace or Professional Self-Care
Take your fully allotted time for lunch/breaks _____
Take time to chat with co-workers _____
Make quiet time to complete tasks _____
Identify projects or tasks that you find exciting and rewarding _____
Set limits with colleagues and consumers _____
Balance your workload so that no one day or part of a day is “too much” _____
Arrange your work space so it is comfortable and comforting for you _____
Get regular supervision or consultation _____
Have a support group with your peers/colleagues _____
Negotiate for your needs (ex. benefits, pay raise, time off) _____
Other: _____________________________________________
Balance
Make efforts to have balance in your professional life and work day _____
X
Strive to achieve balance among work, family, friends, play, and rest _____
Other areas of self-care that are relevant for you:
____________________________________________________________
____________________________________________________________
Have you found you are neglecting yourself in one or more of these areas of
self-care? If so, set a goal for an area of self-care you want to improve.
Decide a first step you will take to work on it. Give yourself a date by which
you will complete your first step.
(Caregiver Self-Assessment Reference: Saakvitne, K.W., & Pearlman, L.A. (1996).
Transforming the pain: A workbook on vicarious traumatization. New York: W.W.
Norton & Company.)
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Book - Hospitable Witnessing
Drawing on her own experience of befriending a person suffering from a long-term mental health challenge, Priscilla Oh reflects on the meaning of care and friendship theologically. "Hospitable Witnessing is an unusual and necessary book which investigates the author's experience of caring for her mentally ill friend. Readers will find themselves deeply engaged in the psychological pain and confusion of both the author and her friend. This honest and compassionate book will be of great value to families, church members, and professionals engaged in the care and treatment of mentally ill people." (Endorsement from Mary Fawcett).
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A Pastoral Response to Mental Illness from the National Catholic Partnership on Disability (NCPD)
The Pastoral Response to Mental Illness is the newest resource available from the NCPD Council on Mental Illness. Click here for your free download. To order copies of this booklet (single or in bulk), please contact NCPD at ncpd@ncpd.org or (202) 529-2933. It has recently been translated into Spanish. A free Spanish download will be available soon.
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Article - How Music Helps with Mental Health
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Psalms 63:7: "For you have been my help, and in the shadow of your wings I will sing for joy."
Psalms 59:16: "I will sing of your strength; I will sing aloud of your steadfast love in the morning. For you have been to me a fortress and a refuge in the day of my distress."
Author Will Tottle has written a comprehensive resource on "How Music Helps with Mental Health - Mind Boosting Benefits of Music Therapy." Tottle writes, "Music has been with us for thousands of years as a form of entertainment, communication, celebration, and mourning. There are so many different emotions that music can help us to express, and it is a language that we share universally, as well as one that everyone can understand. Music has a way of helping us express emotions that we don't even understand ourselves, and can put these feelings into meaningful lyrics, or just a tune that resonates with every fiber of our being." Tuttle offers research and evidence on ways that music can be beneficial for every mental health condition. Music is especially important during the holiday season as we hear the familiar music that has endured over the years...music that brings us "home" to ourselves and helps to ground us in the larger community.
How Music Helps with Mental Health – Mind Boosting Benefits of Music Therapy
“If you were to look at those brains, you couldn’t tell the difference between people who were interacting through music and people who were interacting verbally” – Edward Roth
Music has been with us for thousands of years as a form of entertainment, communication, celebration, and mourning. There are so many different emotions that music can help us to express, and it is a language that we share universally, as well as one that everyone can understand.
The style of music that we listen to most and enjoy may change every decade, but that sense of communication and feeling always remains. If you, or someone close to you, suffer from mental health conditions, you may find that they listen to music quite a lot, or even play it.
Music has a way of helping us express emotions that we don’t even understand ourselves, and can put these feelings into meaningful lyrics, or just a tune that resonates with every fibre of our being.
For many, music is a lifeline that keeps them tethered to the world, and without it, so many of us would be lost entirely. It is because of this link that music therapy was developed, and it is a great way to learn how to channel your feelings and combat mental illness. As someone who suffers from crippling anxiety and waves of depression, I have always been interested in trying this form of therapy out.
Whether you like to play the music or listen to it, you might be surprised to discover how beneficial this form of treatment can be, and in this extensive article, we look at the different ways in which music therapy can boost mental health.
Part 1
Music Therapy: What it is and its General Impact
Part 2
Mental Health Statistics and Support
Part 3
How Music Can Help Mental Health
Part 4
How Music Can Help the Elderly
Part 5
How Music Can Help Children
Part 6
Best Music for Mental Health
Part 7
How to Start Music Therapy
Music Therapy: What it is and its General Impact
What is Music Therapy?
Music therapy is classed as a form of expressive therapy that works to improve physical and mental health through the expression of emotions. There are two forms of music therapy, and these are called active and receptive. In the former, you will create music with your therapist or group (depending on the type of therapy you have sought).
This helps you to deal with emotions, alleviate stress, and can even relieve the symptoms of conditions like Alzheimer’s (something we will look at later). Receptive music therapy, on the other hand, is where you listen to music while you draw or partake in other relaxing activities.
In short, music therapy tends to consist of three potential activities: playing music, singing, or listening to music. You can either create your own music or learn to play specific pieces that you will practice and develop over time – it depends on your personal preferences. You also have plenty of choices, as you can decide what kind of music therapy you take as well as the type of music that you play.
One thing that makes a lot of people nervous is the fact that they do not know how to play a musical instrument. The great thing is that you don’t need to worry about that. Music therapy tends to involve instruments similar to the following: Drums, Cymbals, Wood blocks, Bells, Simple harps, Xylophone, Tambourines, Maracas.
These are basic instruments that don’t require skill or knowledge, and you can still have a great deal of fun playing them. Plus, they are just as expressive as a guitar or piano.
What Can it Do for Mental Health?
So how does this form of therapy impact mental health, and what kind of general advantages can it have? We will look at the ways in which it can help specific mental illnesses later, but for now, here is what you can expect it to do for you as a whole.
For starters, music therapy starts conversation, and it gets you talking about topics that you would have otherwise found difficult to discuss by having you rework lyrics, but also analysing the words that go with some of the songs you love the most. It creates a relaxed environment in which to talk, and one that doesn’t feel frightening or like actual therapy – allowing you to talk about past and present feelings alike without fear of judgement.
Leading on from this, you may also get the chance to write your own songs. This engages the creative parts of your mind, and rewards you with a sense of pride and self-worth. You can choose the instruments that go with the way you are feeling and create something truly expressive.
Through playing the instruments and improvising new melodies, emotional expression is encouraged, as is better socialisation – especially if you are in a therapy group. It allows you to explore different ways of expressing emotion, and the sounds that are associated with things like rage, joy, and grief. You can also use it to learn how to control these emotions over time, using the music to transition between them.
You can listen to music in order to regulate your mood, and this is because of the way in which music is repetitive and engages the neocortex of the brain – calming you and reducing the desire to be impulsive. Music therapy will help you to stop matching the music to your mood, as depressing music can leave us stuck in a loop – a symptom that we explore later on.
This teaches you better habits when listening to music, and can leave you with a boosted mood. To summarise, here are the top things music therapy can help you with:
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Express yourself and talk about feelings you find difficult to process/discuss
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Deal with past trauma and emotions
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Improve social skills and emotion regulation
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Give you better faith and confidence in yourself
Mental Health Statistics and Support
Before we move onto how music can help with specific mental health issues, here are some interesting statistics for you to look at, displaying how many people (roughly) in the USA and UK suffer from mental health issues and try to commit suicide.
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Generalised Anxiety Disorder
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Obsessive Compulsive Disorder
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Post-Traumatic Stress Disorder
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Antisocial Personality Disorder
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Borderline Personality Disorder
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Mixed Anxiety and Depression
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Never feel as though you are alone if you are struggling with your mental health. There are people you can call for help no matter where you are or what time it is. Below, you will find the top numbers to call for the UK and the USA if you find yourself in need of help.
UK: Samaritans (24/7) 116 123
USA: Suicide Prevention Lifeline (24/7) 1-800-273-TALK (8255)
How Music Can Help Mental Health
Music therapy has only really become popular over the past couple of years, and as a result, there is not as much research as we would like for every mental health condition. To help you as much as we can, we have taken the mental illnesses with the most research and evidence, placing them here so that you can see the ways in which music therapy can help, and maybe even apply them to yourself if we are not able to cover it here.
Anxiety (General and Social)
Anxiety comes in many forms, from a mild version that causes some disturbance to a crippling beast that you just can’t shake. Regardless of the form you live with, it is a difficult illness to have, but also one that might be able to benefit from the excellence of music therapy.
When listening to music, or creating it, the levels of cortisol in our bodies is lowered dramatically, and this also decreases your heart rate, blood pressure, and stress levels. It creates a more relaxed environment, and the longer you spend listening to/creating it in a chilled location, the better you are going to feel. Plus, it creates an enhanced feeling of satisfaction and pridewhen you create something.
Social anxiety works in much the same way, and spending some time listening to music will help you to feel calmer and more confident in your abilities and the plans you have made. Case studies have shown that patients who underwent music therapy for their anxiety ended up feeling less anxious and more relaxed by the time it was over, and this is a very positive step forward.
Depression
One of the things we look at later on is the fact that sad music can actually make you feel more depressed than you were before, and so you need to try something different. Depression can be hard to cope with, regardless of how severe or mild your strain is, and music is often a great tool to help combat these feelings of failure and inadequacy.
NHS studies found that those who took music therapy courses were less likely to drop out of the sessions and had a higher attendance rating than those who took part in normal counselling. After three months of music therapy, the depression levels in the patients were much lower than when they left – especially when compared to the group that was receiving standard care.
Music can also reduce your blood pressure, leaving you feeling more relaxed and comfortable while you listen to tunes or create new ones. Being able to create something beautiful also offers you a sense of validation and self-worth, while also providing you with a good dose of serotonin to boost your mood and leave your day ending on a brighter note.
On the whole, music therapy gets you to socialise with others and express yourself, while also giving you the chance to grab onto a little happiness while you ride the wave out and start feeling a little normal again.
PTSD (Post Traumatic Stress Disorder)
Whether you have been through singular or multiple traumas, there is a chance that you may have PTSD. This often consists of feelings of anxiety, tension, and dread, as well as vivid nightmares (or night terrors) and flashbacks to the event in question. Any way you slice it, this condition is not a kind one, and it can be very difficult to live with and try to overcome.
Studies have shown that PTSD can be successfully calmed with music. They show that music can actually reduce prominent symptoms of PTSD like emotionally-dysregulating intrusions, avoidance, mood swings, arousal, and high reactivity. It can lead to an improved ability to function properly, meaning that you can try to live your life as normally as possible once the music therapy starts to kick in.
The music works by triggering a release of good chemicals and hormones throughout the body, like dopamine and serotonin. These are able to work to distract the body from negative thoughts that have started, but also help to boost your mood overall so that you can start to feel a little better in yourself.
The music travels through the brain and to the auditory cortex, which is linked to emotion, memory, and body control, so your mind can work together to create a more calming environment.
OCD (Obsessive Compulsive Disorder)
Contrary to popular belief, OCD is not all about cleaning and washing your hands. It is also intrusive thoughts that won’t leave you alone and harmful habits that you never seem to be able to stop. It can be a stressful way to live, and one that feels as though you never get any respite from. Music can provide a little escape from your own mind, and be very beneficial while doing so.
There is a lot of pent-up frustration with OCD, and studies by Jose Van Den Hurk have shown that playing music can help those with OCD to properly express the way they feel over time, and as they become more comfortable around their therapist.
The OCD mind is often locked in routine, and the notion of doing something that has not been planned gets your mind out of that and has you focus on better and more positive things. It shuts down the thoughts that have been flooding through your mind because it is flowing and does not get stuck in loops like your head.
ADHD (Attention Deficit Hyperactivity Disorder)
While it is most commonly associated with children, ADHD does last into adulthood, and it can be just as difficult to cope with. A lack of concentration and focus, as well as seemingly endless energy, can leave those that have the condition feeling drained and frustrated. The mind has too much going on, and there feels like it’s impossible to refocus it.
Music therapy has been shown to increase the amount of dopamine produced by the body, and this is the neurotransmitter responsible for concentration and working memory. People with ADHD have low levels of it, and so music provides a good and increased dose to keep things running smoothly. It also engages both sides of the brain, helping them to become stronger and also boosting creativity.
Due to both sides being activated at once, it also means that you can improve your concentration, and the distracted part of the mind is able to focus on the music while you concentrate on something else. This is part of improving multi-tasking as well as audio-processing and smoother thought processes.
Structure is an important part of life for those with ADHD, and music is always structured in some way – whether it’s in the lyrics or the very beat itself. The fact that it is so organised has a soothing effect, and also means that those with ADHD can start to learn how to lead more ordered lives. This is very positive because the ADHD mind needs a lot of routine to function efficiently.
Autism
Like ADHD, autism is a condition that lasts for life, and there are millions of adults across the world who have autism. It is a spectrum disorder, and it changes the way we think, feel, and behave. Symptoms can vary depending on where you are on the autism spectrum, and so music can yield different results depending on who you try it with.
There are many autistic adults that are non-verbal, and this makes trying to communicate a very stressful and frustrating task. However, music has been shown to aid this process – giving them a language that they can use to talk to those around them and tell everyone exactly how they feel. There have even been some cases where they have started to use words as well as the music, which is a massive breakthrough.
For everyone on the spectrum, it is a new way to communicate, improving social skills while also reducing feelings of loneliness and isolation. Since those with autism tend to show a higher interest in music than the average person, it is a great way to get people engaged and talking to each other.
Much like those with ADHD, people with autism also like structure and routine, something that music is full of, and it can invoke a sense of calm, as well as further interest in creating set rhythms of their own.
Insomnia
It is a surprisingly common condition, the inability to fall asleep at night because the mind is racing with thoughts. We all have a hormone called noradrenaline, and this is what causes us to be watchful and alert, which is great when we are awake, but not so much when we are sleeping.
If you have too much noradrenaline in your system, you will feel more stressed and anxious, as well as find yourself completely unable to sleep. It can affect your ability to function, but listening to music is able to help – even if it’s just for 45 minutes before you fall asleep.
It can lead to much better sleep quality, improved mood, and even improved concentration. Once you are able to fall into a regular sleep pattern with the help of your music, you may even start to benefit from deeper sleep – leaving you very well rested.
How Music Can Help the Elderly
While the elderly can, and often do, suffer from all of the mental illnesses we have mentioned above (and more), there are also some that tend to affect older people far more frequently. It is in this section that we take a look at each of them and the ways in which music can help to alleviate symptoms and boost their mood.
Alzheimer’s
Alzheimer’s is actually a form of dementia, and it can cause cognitive difficulties, like memory loss, perception, and learning. Additionally, it can cause severe mood swings and sudden bouts of anger, and even violence. It’s a difficult and progressive disease, but there have been some promising results from music therapy.
The way in which music therapy works is by creating a relaxing environment in which those who suffer from Alzheimer’s can create music together or sing songs that resonate in a positive manner with each of them. This can alleviate feelings of stress, anxiety, and social isolation because they are in a group and interacting with each other.
On a related note, there has also been a lot of research into sound waves and how they might be able to pause Alzheimer’s symptoms. It is an interesting branch when it comes to finding a cure for the condition, and it does involve a form of music therapy – although it is one that is less diverse and interactive.
Dementia
This is caused by changes in the brain, usually as a result of disease or trauma, and they can happen very quickly or over a long period of time – it’s down to the individual. It is a cognitive disease, which means it affects things like decision making, judgement, memory, verbal communication, special awareness, and general thought and reasoning.
However, music therapy has had a massively positive impact on dementia sufferers. It is an interactive and engaging activity that helps them to express thoughts and feelings, as well as connect with others around them, so they don’t feel as isolated anymore.
On top of all the social benefits, it can also boost physical activity as the music often results in participants getting up and dancing. This enhances mood, leaving you feeling way better than you did on arrival.
Loneliness
We’ve mentioned the concept of music therapy alleviating feelings of loneliness and isolation a few times, but it is good to have all the key information in one place. Music therapy is a way for everyone to get together in one place, share ideas, and collaborate in order to create new music together.
It is both a social exercise and one that increases mood, as well as alleviates anxiety, stress, and depression. It’s a helpful and beneficial practice overall – both for the elderly and younger generations.
How Music Can Help Children
Even kids can benefit from music and music therapy, and you may be surprised to discover just how much it can benefit them. In this section, we look at some common conditions, as well as the effect music has on children before they are even born – giving you better insight into how your child might be able to take advantage of it.
Autism
Just as in adults, autism is a spectrum, and as such music therapy can have a different effect on each of the people who take part in it. While music therapy works excellently across the spectrum, some of the best and most exciting results are in those who are non-verbal, meaning that they cannot speak, or have a very limited ability to do so.
Studies have shown that those who are non-verbal have been able to use music therapy as a way to interact and express emotions that they otherwise would not be able to because they do not have the words. Even very basic instruments, like cymbals, are a great way for them to express themselves.
It allows them to socialise and discover a new language, and brain scans show that the area where language is stored looks the same in those communicating with music, as it does those with words. Regardless of where a child is on the spectrum, music therapy can help them to achieve the following:
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The ability to listen better
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Spontaneous play
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The desire to communicate and engage with others
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The ability to build better relationships
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The ability to express themselves
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Language development through songs
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Learning to share and take turns
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Boost the imagination and creativity
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Strengthen muscles and coordination
The reason for all of these good things is that music therapy creates a relaxed and enjoyable environment where they are stimulated and engaged, and all of this combined creates positive results for them as they grow and learn.
ADHD
It can be hard having ADHD because you are so full of energy and unable to focus on one thing for more than a few minutes. Your mind is moving at a million miles an hour, and it is hard to get it to stop. Music therapy, however, can help with a few of the symptoms quite effectively.
You see, music consists of rhythm, and rhythm is a form of structure, and this appeals to the ADHD mindbecause all it wants is structure and organisation. It has a clear beginning, middle, and end, so everything is anticipated, and in the long run, it can help a child with ADHD learn planning and organisation so that they can lead a more structured life.
ADHD brains have a pretty low dopamine level, and this is the neurotransmitter that is responsible for motivation, attention, and working memory. Music activates both sides of the brain, which means everything is engaged, and the activated brain muscles are able to become stronger – boosting things like motivation and the ability to focus.
Music therapy also gives kids a chance to get up and dance, allowing themselves to move freely and burn some of that pent-up energy. It also doubles up as a form of expression, as dance is a very emotive activity, allowing them to engage with others and tell them how they are feeling through the combination of music and dance.
It is a fun experience for those with ADHD, but also a social one. It can be hard to know how to act appropriately, especially for children, and music encourages socialisation through song and playing instruments. They learn how to work together when creating song lyrics, as well as a musical number that they can perform in the group.
Infant Development
This is an interesting area, and studies have shown that playing music while a foetus is growing and developing in the womb will make them more responsive to it after birth. This means that some babies may find that music relaxes and soothes them when they become distressed, helping them to sleep and stay a little quieter.
Preterm babies that are exposed to music tend to have increased feeding rates, reduced days to discharge, increased weight gain, and a better tolerance of stimulation. After therapy, they may even have reduced heart rates and deeper sleep.
Best Music for Mental Health
We all have songs that help us get through the most difficult times. Personally, I really enjoy listening to sounds of the ocean when I am really struggling, or Zen music. However, I know others that like to listen to heavy metal in order to start feeling alright again. There’s no wrong answer for which music to listen to in order to help your mental health, but I do have a few good suggestions you might want to try.
Anxiety and Social Anxiety
Interestingly, there is an actual song that was developed for relieving anxiety, and it can reduce the feelings and symptoms by up to 65% - which is pretty remarkable. Created by Marconi Union in collaboration with sound therapists, the song Weightless consists of a series of carefully arranged harmonies, rhythms and bass lines that are there to slow your heart rate, reduce blood pressure, and the stress hormone cortisol.
Generally speaking, slower music like the songs sung by Adele and even some Coldplay singles are ideal for reliving those tight and tense feelings of anxiety – but you should have Marconi Union at the top of your list. You can also try these Binaural Beats on YouTube; you might find them to be quite relaxing.
Depression
The most important thing you can do when you are feeling depressed is resist the sad music on your phone or in your CD collection. Listening to sad music does more harm than good, and can actually lower your mood and leave you feeling worse than before. Instead, you need upbeat and uplifting songs on your playlist to really help you fight the battle and win against your depression.
Artists like Pharrell Williams, who creates music that is catchy and focuses on positive emotions are the best ones to listen to when you are trying to relieve your depression. Walk On by U2 and Keep Your Head Up by Andy Grammar are just another two songs that can really help to boost your mood and assist you with getting through difficult times. My personal favourite? Don’t Stop by Fleetwood Mac.
Stress
Much like with anxiety, if you want to reduce stress (and therefore the hormone cortisol that creates it), you are going to want to listen to music with a soft and gentle rhythm. It will lower your blood pressure, relieve tension, and help you to feel a little less worried about the road ahead. It’s a great coping strategy, and a healthy one.
The album In My Time by Yanni has no vocals. Instead, it is a beautiful combination of piano and orchestra – creating a soothing and relaxing atmosphere that you can melt into. More than that, each track on the album has uplifting undertones to boost your mood. Maroon 5 is an excellent band to look at for stress relief, and the album Songs by Jane is filled with mellow and upbeat songs to brighten your day and calm the soul.
PTSD
Studies have shown that the best music for PTSDcontains low pitches, have a steady beat, and is slow. In addition to this, it can be very beneficial to use binaural beats and isochronic tones, each of which triggers a chemical reaction in the brain to help calm the mind and relieve feelings of terror and anxiety.
This particular YouTube soundtrack has been created specifically for PTSD, and it contains carefully embedded binaural beats that can help with sleep and feelings of calm. It also lasts for an hour, so you can spend time meditating and really focussing on the music. There are quite a few binaural tracks out there that you can look at, but the one we have suggested is certainly in the top five.
OCD
As the music helps you to focus on the song as opposed to obsessive and intrusive thoughts, it is important to consider your song choice carefully. Honestly, there is not a specific type of music that can help, although some sufferers feel that binaural beats can be quite refreshing.
As long as the song help you to focus on other things, you are good to go. Some of the top suggestions from OCD sufferers have been Heavy by Linkin Park and this classical music selection that is said to be able to free you from your OCD symptoms for a time.
ADHD
The ADHD mind can become distracted easily and lose focus, and so music with lyrics can actually assist with that interruption and cause a new focus for the mind. As a result, many ADHD sufferers have found that listening to classical music, or music with no lyrics in general, can help to keep the mind focused on the task at hand, as well as giving the part of the brain that interrupts you something to focus on.
Bach, Mozart, and Handel are just some of the artists that can create a peaceful background while you try to work, keeping your mind on what you are doing in the present moment. There is also a company called Focus at Will, and this creates soundtracks to suit the type of thinker you are, but also has one dedicated to those with ADHD – adults and kids alike. You might want to try it out.
Autism
Due to the fact that autism is such a vast spectrum, the type of music that helps varies from person to person, and where they are on it. Plus, there are times where music can make things worse – such as if it is put on when a person is suffering from a sensory overload. However, there are some ideas for what might help you out, and the songs here are recommended by those that suffer from autism.
The key thing here is that all of the music is soft and mellow, which has a calming effect and will reduce feelings of anxiety and tension. Here Comes the Sun by the Beatles is a popular choice, as is I Will Wait by Mumford and Sons. Similarly, Beethoven’s Moonlight Sonata can help massively due to its calm melody and lack of lyrics.
Insomnia
When you can’t sleep and spend ages looking up at the ceiling, the last thing you need to listen to is music that has a fast pace and beat. This is because it will boost the amount of noradrenaline that your body is producing, keeping you awake and watchful all through the night. Instead, for 45 minutes before you go to sleep, why not take our music advice? Harmat’s insomnia study in 2008proved its effectiveness after all.
The songs here are ones that other insomnia sufferers recommend because of their calming melodies. Midnight by Coldplay is a prime example, and the first one you should add to your sleep playlist. Weightless by Marconi Union (a song we talk about more in the anxiety section) is also an excellent choice. Try adding On Melancholy Hill by Gorillaz, as well as Nude by Radiohead.
How to Start Music Therapy
There are two ways in which you can start music therapy. The first is by getting a referral from your doctor – either for you or your child – and they will send you to a specific centre. Often, this is funded by the NHS. In the USA, there may be some charities that fund music therapy if you cannot afford it. In both the UK and USA, you may be expected to pay for some courses, depending on your age and circumstances.
You can also go directly to music therapy centres yourself and contact them for self-referral to one of their courses. We have gathered some of the top centres in the UK and USA for you to take a look at, so you can see what they offer and the conditions that they are able to help with.
UK Music Therapy Centres:
USA Music Therapy Centres:
To Conclude
Hopefully, this has helped you to understand what music therapy is, how it works, and the ways in which it might be able to benefit you, or a loved one, who is suffering from a mental illness. There are so many conditions that have yet to be properly explored with music therapy, and we hope that they are added to the list soon so that even more people can experience the incredible benefits.
Generally speaking, soft and steady rhythms seem to be the best choice for most conditions, and it has an amazing way of reducing our stress levels, relieving tension, and generally boosting our mood. Music is a wonderful tool that we do no use enough, and hopefully, this will start getting you interested in seeing if music therapy is something that can work for you.
What did you think of our guide to music and the effect it has on mental health? Did you find the points we made valid and interesting, or were there areas that you think could have been further explored? We love hearing from you, so leave a message in the comments below.
References and Resources List
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Support MHM
In this season of gift giving we hope you will consider supporting the work of Mental Health Ministries. Mental Health Ministries is part of the Disability Committee of the United Methodist Church but receives no financial support from the church. We hope you will consider a tax deductible gift to Mental Health Ministries so that we may continue to create resources to erase the stigma of mental illness in our faith communities. Any size gift is most appreciated, and you will receive a letter acknowledging your contribution for your tax records.
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Snippets from Susan
Won't You Be My Neighbor?
I'm not good at long plane rides! On a recent cross-country trip, I reviewed the limited movies offered and watched some spy movie. I still had three and half more hours! So, I started watching the movie about Mr. Rogers while working on something else.
My kids watched Mr. Rogers so I could cook dinner after work. Fred Rogers was an ordained Presbyterian minister whose calling was to create a "holy space" for the TV studio and the children watching on the other side. His belief was that everyone has inherent value. His show was one of acceptance and inclusion.
He believed the most important thing about communication is listening...and often silence. He listened with compassion to the child whose stuffed dog lost its ear in the wash. He listened to the young boy with a spinal halo and confined to a wheelchair. He listened to the child who was angry when the kids at school were mean to him because he was different.
Fred Rogers dealt with difficult topics and modeled acceptance and inclusion when the world did not. The simple gesture of taking off his shoes to cool off his feet along with one of the African American cast members was his way of addressing the conflict about white people excluding black people from public swimming pools. He talked honestly about things like death and war in a way that still made children feel safe and loved.
Fred Rogers sang, "It's you I like, every part of you." What is essential to life is invisible to the eye. This is the invisible gift of love.
There is so much division, distrust and fear in our country and even in our families today. During this holiday season (and all through the year) we can learn a lot from Mr. Rogers. We can remember the importance of respecting, accepting and listening to one another even if we disagree. We are all loved as precious child of God just as we are.
There is no price on the most important gift we can give each other this holiday season and throughout the year...the invisible gift of love.
Rev. Susan Gregg-Schroeder
Coordinator of Mental Health Ministries
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