Fast Facts

Breathing exercises can help center yourself when you are feeling frustrated or or anxious
Music can help improve your mood, decrease anxiety, manage stress, and regulate your heart rate and breathing
There are 8 self-care categories that you can work on to improve your well-being and mental health
There are several easy-to-play instruments that you can incorporate into meditation or yoga

Self-care looks different for everyone, but one element that spans the 8 self-care categories is music.

Tara Jenkins, a music therapist and dementia practitioner, often works with caregivers to help them improve their mental health by incorporating music into their routine. In this article she offers advice and resources for any caregiver feeling overwhelmed or stressed.

For a full presentation on music and self-care, you can also find her webinar on the topic here.

Breathing and Relaxing

Self-care can be easily overlooked when we are caring for others. However, intentionally taking the time to focus on yourself can help you feel stronger mentally, emotionally, and physically. These improvements, in turn, will help you provide better care for your loved ones.

One exercise that you can try is the Box Breathing Activity. It can be paired with music or done silently, and can be used when you’re stressed, anxious, or frustrated. It can also be done from anywhere.

Either before or after care, center yourself with this breathing pattern:

Inhale for 4

Hold for 4

Exhale for 4

Rest for 4

(Repeat)

These simple steps can calm you and add some peace to a difficult situation.

The Benefits of Music for Health

You don't have to be musically inclined to receive the benefits of music. Simply listening to a favorite song or singing out loud can activate chemicals like dopamine and serotonin in our brains, and positively impact our cognition, emotions, motor control, and attention.

Including music in your self-care can result in all of the following:

Positively impacted well-being
Improved mood
Decreased anxiety
Better managed stress
Motivated exercise and movement
Regulated heart rate and breathing

Self-Care Categories

There are 8 self-care categories, each of which can be paired with music in some way to make the practices more effective.

The following handout breaks down the categories, and ways to use music in order to develop those aspects of your self-care routine and practices.

Recommended Instruments

While any instrument that you choose to play or listen to can be a part of your self-care, Jenkins recommends the following for meditation and breath work.

3” Steel Tongue Drum

Small and convenient
Easy to play
Inexpensive

5.5” Steel Tongue Drum

Easy to play

12" Ocean Drum

Produces a sound like waves or a storm

Chimes

Good for gardens
Used for yoga

Self_Care_Music_Dari_Article_Image

Each of the options above are relatively inexpensive and easily played. The sounds they produce are also pleasing even if you aren’t following a particular pattern or music sheet. Smaller instruments like the 3’’ Steel Tongue Drum are also simple to transport and can fit inside a purse.

For anyone feeling overwhelmed with their caregiving duties, taking some time for self-care can help center and calm you. Even something as simple as listening to a favorite song or singing out loud in the car can give you the moment of hope or happiness you need to care for yourself as well as others.

For more caregiving assistance, you can find live expert help by reaching out to a Care Guide via message or by scheduling a phone call.

Information in this article comes from Harmony in Dementia, which provides group and individual music therapy services, music workshops, education, and training, and music consultation services to older adults living with dementia, caregivers and professionals. You can contact Harmony in Dementia at contact@harmonyindementia.com.