Celebrating National Kids Music Day with Mewsic Moves: A Musical Journey for All Abilities

As we celebrate National Kids Music Day, Mewsic Moves is thrilled to share the transformative power of music therapy for children of all abilities. This special day highlights how music can be a vital tool for learning, development, and emotional well-being. At Mewsic Moves, we are dedicated to using music therapy to support children with various disabilities, helping them thrive in a nurturing and creative environment.

The Power of Music Therapy

Music therapy is a dynamic and evidence-based practice that harnesses the power of music to address a wide range of developmental needs. For children with disabilities, music therapy offers a unique way to engage, educate, and empower. Our approach at Mewsic Moves focuses on enhancing skills such as movement, memory, emotional regulation, social skills, motor skills, education, speech, and communication.

Mewsic Moves Celebrates Kids Music Day!

Click on the image to listen to our playlist for all abilities.

Harmony for All: With Empowering Tunes

Curated by Mewsic Moves’ music therapy team.

To celebrate National Kids Music Day, we've curated a special Spotify playlist designed to support children with various disabilities. Click the image above to listen to our playlist. This therapeutic playlist combines fun and educational songs that promote growth and development in key areas:

1. "The Wheels on the Bus" - Encourages movement and motor skills through interactive actions.

2. "Baby Beluga" by Raffi - Enhances memory and education with a focus on marine life.

3. "If You're Happy and You Know It" - Promotes emotional regulation and expression through physical activity.

4. "The ABC Song" - Reinforces alphabet learning and memory retention.

5. "Twinkle, Twinkle, Little Star" - Provides relaxation and stimulates imagination.

6. "Head, Shoulders, Knees, and Toes" - Develops body awareness and coordination.

7. "A Whole New World" from Aladdin - Inspires imagination and exploration.

8. "Hakuna Matata" from The Lion King - Encourages positive thinking and stress relief.

9. "Old MacDonald Had a Farm" - Supports speech and communication through vocalization.

10. "B-I-N-G-O" - Promotes memory and social skills in group settings.

11. "The Lion Sleeps Tonight" - Offers rhythm and relaxation.

12. "Five Little Ducks" - Reinforces counting skills and memory.

13. "Here Comes the Sun" by The Beatles - Uplifts mood and enhances emotional well-being.

14. "Under the Sea" from The Little Mermaid - Encourages exploration and imagination.

15. "I Can Sing a Rainbow" - Teaches colors and enhances speech.

Creating Original Songs for Therapy

At Mewsic Moves, we pride ourselves on creating original songs for therapy tailored to the unique needs of each child. Our therapists work closely with children to compose personalized music that resonates with their individual experiences and goals. These original compositions are crafted to support therapeutic objectives, whether it's improving motor skills, enhancing communication, or fostering emotional expression.

Our original songs are more than just melodies; they are tools for connection and growth. By involving children in the creative process, we empower them to explore their creativity and express themselves in new and meaningful ways. This personalized approach ensures that each therapy session is both engaging and effective.

Check Out Mewsic Moves Original Songs Here

Check Out Mewsic Moves Original Downloadable Interventions Here

Celebrating National Kids Music Day with Mewsic Moves

As we celebrate National Kids Music Day, we invite you to join us in recognizing the incredible impact of music therapy. Whether through our curated playlist or the creation of original songs, Mewsic Moves is committed to making music therapy accessible and beneficial for all children. Together, let's make this day a celebration of music, creativity, and the limitless potential of every child.

Music is an essential part of children’s (and our) everyday life, and at Mewsic Moves, we believe it has the power to transform lives. Let's continue to share the gift of music and create a harmonious future for children of all abilities.

Happy National Kids Music Day!

Feel free to share this blog post with your community, and let's spread the joy of music together. If you have any ideas or themes you'd like us to explore we’d love to hear from you.

Discover the Transformative Power of Music Therapy for Your Child!

Are you interested in exploring how music therapy can support your child's unique needs and goals? At Mewsic Moves, we offer a FREE 15-minute consultation to discuss how our personalized music therapy programs can make a difference in your child's life.

Our skilled board-certified music therapists will work closely with you to create an individualized music therapy plan tailored to your child's specific developmental needs and objectives. Whether it's enhancing communication, improving motor skills, or fostering emotional expression, we're here to help your child thrive in a nurturing, fun and creative environment.

Don't miss this opportunity to unlock your child's potential through the power of music. Contact us today to schedule your free consultation, and let's embark on a musical journey together!

Click here to schedule your FREE Consultation

We look forward to supporting you and your family!

Introducing Mewsic Moves' Recommended Spotify Playlists for Music Therapy: Calm & Focus

At Mewsic Moves, we understand the transformative power of music therapy in healing, growth, and self-expression. As part of our dedication to enhancing mental health through music, we're thrilled to introduce our "Mewsic Moves Recommended" Spotify playlist series. Our first offering, the "Calm & Focus" playlist, is designed to support therapeutic music experiences and provide healing through music between sessions and into everyday life.

Calm & Focus

Playlist Description: Calm & Focus

Welcome to the "Mewsic Moves: Calm & Focus" playlist! This therapeutic music collection is thoughtfully curated to support goals like self-regulation, improving attention span, emotional grounding and much more. Created by Mewsic Moves' experts in creative arts therapy, these tracks complement your music therapy sessions, whether you're developing skills such as self-regulation and focus or simply seeking a moment of musical peace.

Get Your Calm & Focus Playlist Here!

How to Use This Playlist:

1. Listen Actively

Engage with the therapeutic music by focusing on rhythms, melodies, and harmonies. Allow the sounds and lyrics to guide your thoughts and emotions, centering yourself during moments of stress or distraction.

2. Incorporate into Daily Routines

Whether you're studying, meditating, or winding down after work or before bed, this playlist can help you stay grounded and focused. Playing these songs during activities that require concentration enhances productivity and creates a peaceful environment.

3. Interactive Listening

Use the playlist as a backdrop for creative activities like drawing, journaling, or gentle movement exercises. The music promotes self-expression while encouraging calm and clarity.

4. Reflect and Share

After listening, reflect on how the music affected your mood or mindset. Sharing your experiences with your therapist or loved ones can deepen your therapeutic process and help you connect more meaningfully with others.

The "Mewsic Moves Recommended" Spotify playlist series is now ready to enhance your therapeutic journey. These thoughtfully curated playlists extend the therapeutic music experience beyond the therapy room, supporting clients in their ongoing development and everyday life experiences.

This initiative aligns with Mewsic Moves' commitment to evidence-based therapy and could lead to improved client outcomes as you incorporate music into your therapeutic process and everyday life. 

We’d Love To Hear From You !!!

Regarding the Mewsic Moves Recommended Playlist, we'd love to hear your suggestions for our Calm & Focus playlist. If you have favorite tracks or ideas on what could enhance the experience, feel free to share them with us. Your feedback helps us create meaningful resources that align with our shared goals of peace, tranquility, grounding and maintaining focus.

Enjoy the journey of sound, and let the Mewsic Move you!

Ready to Enhance Your Therapeutic Journey?

If you're seeking support through counseling or music therapy, we're here to help! At Mewsic Moves, we offer a FREE 15-minute consultation to explore how our services can meet your unique needs. Whether you're interested in our "Calm & Focus" playlist or personalized therapy sessions, our experts are eager to guide you on your path to healing and growth.

Contact Us Today!

Reach out to us at 1-833-MEWSIC-1 or info@mewsicmoves.com to schedule your free consultation. Discover the transformative power of music therapy/counseling and let the Mewsic Move you toward a more balanced and fulfilling life.

Addressing the Mental Health Decline in Children: The Power of Positive Visual Messages

The mental health of our teens and young children is a growing concern, with rates of anxiety, depression, and stress at an all-time high. In fact, the American Academy of Pediatrics in 2021 declared a national emergency in child and adolescent mental health. Social pressures, academic demands, and the impact of technology/social media can often feel overwhelming, leaving many children struggling to cope. During these challenging times, it’s essential to surround our children with love, positivity, and reminders of their worth.

One simple yet powerful way to uplift children is through visual positive messages. Whether it’s a kind word, a supportive reminder, or a positive affirmation, these messages have the ability to make a lasting impact on a child’s self-esteem and mental well-being. Seeing or wearing words that reflect love, kindness, and strength can boost their mood and remind them they are not alone.

At Mewsic Moves, we’re excited to launch our new Affirma-Tee’s Campaign, a line of affirmation t-shirts for toddlers and children. These shirts are designed to spread kindness and positivity, offering visual reminders of love, encouragement, and resilience. By wearing these positive messages, children can both receive and share affirmations with those around them, creating a ripple effect of much needed kindness and connection in our everyday environments.

At Mewsic Moves we believe and teach our clients that even small acts, like seeing and sharing uplifting messages, can make a big difference in the mental health of our youth. With the Affirma-Tee’s Campaign, we hope to help foster a culture of kindness and remind every child - and adult - of the importance of love, self-acceptance, and compassion.

Join us in this mission to spread positivity, one affirmation, one t-shirt at a time!

We can’t do this alone and need your help!

We're designing new affirmation tees for children, and we want your input! Share the positive messages you'd love to see on our t-shirts or what affirmations you’d like your child to learn and share with the world. Your idea could be featured on our next collection!" If we choose one of your ideas you will be given 5 FREE T-shirts to share with your family and friends and also be instrumental in creating the design. 

Check out our Affirma-Tees Here

Additional Mental Health Statistics:

• 1 in 5 children in the U.S. is affected by a mental health disorder

• Anxiety and depression have risen by 27.9% during the Covid-19 pandemic

• The CDC (2022) reported that about 9.8% of children (ages 3-17) had received a diagnosis of ADHD, 9.4% had been diagnosed with anxiety, and 4.4% with depression

• Suicide is now the second leading cause of death for children and teens aged 10–19 in the U.S.

• The pandemic triggered higher rates of loneliness, depression, and anxiety as children faced isolation and disrupted and social-emotional learning.

• Over 50% of children with a mental health condition do not receive treatment, either due to stigma, lack of resources, or financial barriers

• The American Psychological Association (APA) found that academic pressures, social isolation, and the fear of failing are major contributors to mental health declines among school-aged children

*Resources: American Psychological Association, Center for Disease Control, National Survey of Children’s Health, National Institute of Mental Health, American Academy of Pediatrics & National Alliance on Mental Health

Mewsic Moves Spotlighted in Undivided Article for Transformative Music Therapy Approaches

In a recent blog by Undivided, Mewsic Moves was highlighted for its impactful use of music therapy to support neurodiverse clients and those with neurologic conditions throughout Los Angeles. The article provides an introduction to music therapy, explaining its benefits, especially for children with disabilities. It also discusses how Mewsic Moves tailors therapeutic approaches to meet the unique needs of each individual, using music as a powerful tool for communication, emotional expression, cognitive and physical development.

You can read the full article here.

Thank you Undivided for all the support you provide! Check them out here:

John Mews, LMFT, NMT

My Music Therapy Journey

Isabella’s Graduation Commencement

Biola University - May 2024

Join us in celebrating with Isabella completing her music therapy degree from Biola University in CA. We are excited to have Isabella join our practice as a music therapy intern. We asked Isabella to reflect on why she became a music therapist and how her training has been so far. Here is her response below.

Music therapy felt right to me since the moment I was introduced to it. It clicked in my heart that it was something I was meant to do. My passion for helping people has only grown over the years and so has my love for music.

After only a month of internship at Mewsic Moves, I can see I am just scratching the surface of all music can provide for our clients and help equip them in every aspect of their life. The difference between music therapy and performing, is that music therapy isn’t focused on the quality of sound and musicianship you are producing. Rather it is about utilizing music to empower the children and adults we work with, whether that be through self confidence building, social communication and interaction, sensory regulation, coping and motor skills or simply to improve quality of life. Music has no limits to who and how it can help an individual.

Working as an intern at Mewsic Moves has introduced me to a whole new population, giving me the privilege and opportunity to work with Neurodivergent children and adults. It has taught me how every individual and client is vastly different and thus requires different approaches. I have been learning more and more how to be present in sessions, going on the timeline of the client, that could mean working on one song or activity the entire time and exploring their goals within it. I can see myself supporting this specific population by utilizing gentleness and continuing to harness a patient and present mindset. When I go slower and give space, I can better understand the needs of my client and keeping a calm and gentle demeanor is key in providing a safe and accepting space for clients to feel comfortable and empowered to learn and grow.

I don’t have a super big voice or personality, but what I am able to bring is calm, kindness and compassion to the people I work with and a drive to never give up on them. I want to continue to learn about sensory regulation/integration that will help me better understand the children and adults I am working with to make their music experiences one of joy and self expression. That will also look like providing them a space to meet them where they are at, whether that be in a place of anxiety, anger, sadness or joy, it is all welcomed.

Isabella Perez

Music Therapy Intern - Mewsic Moves

Check out Izzy’s Video

We are so excited to have you as a part of the Mewsic Moves family Izzy! I know all our families and clients are going to benefit so much from your musical talents and music therapy education/experience.

Release, Reflect, Repeat: The Power of Embracing Tears Without Apology

Why is it common for people to apologize when they cry or express emotions? Over my two decades of experience as a therapist, I've consistently encouraged clients to embrace and freely express their emotions, fostering an environment free from shame and judgment to help promote healing and wellness.

Crying is a natural and healthy emotional response to various situations in life. Whether it's sadness, frustration, joy, or even relief, shedding tears is a fundamental aspect of being human. However, many of us have been conditioned to apologize for crying, as if it's something to be ashamed of or a sign of weakness. In reality, crying is a powerful tool for processing emotions and promoting mental wellness. I wholeheartedly welcome tears, imagining them as a means to release and let go of things as they gently stream down my face.

Here's why we shouldn't feel the need to say sorry when tears start flowing, and why embracing our emotions is crucial for overall well-being.

Validating Your Feelings

When you apologize for crying, you're essentially dismissing the validity of your emotions. It sends the message that expressing vulnerability is wrong or unwelcome. Instead, I encourage clients to acknowledge and honor their feelings, recognizing that they are a natural part of the human experience. Whether you're crying out of sadness, frustration, or even happiness, your emotions are valid and deserve to be acknowledged without judgment.

Release and Relief

Crying serves as a release valve for pent-up emotions. Holding back tears can lead to increased stress and tension, whereas allowing yourself to cry can provide a sense of relief and catharsis. Tears contain stress hormones, so shedding them can actually help reduce feelings of anxiety and promote a sense of emotional balance. By embracing your tears, you're giving yourself permission to let go of negative energy and make space for healing. We take in so much on a daily basis but spend very little time letting the energy or feelings go.

Building Emotional Resilience

Contrary to popular belief, showing vulnerability is a sign of strength and courage, not weakness. Check out Dr. Brene Brown’s TED Talk on vulnerability. By allowing yourself to cry without apologizing, you're demonstrating courage and authenticity. This willingness to be emotionally honest fosters deeper connections with others and cultivates resilience in the face of adversity. It takes courage to confront your emotions head-on, and by embracing your tears, you're taking an important step towards building emotional resilience and providing a positive role model for others struggling with letting go of various emotions.

Promoting Well-Being

Suppressing emotions can have detrimental effects on your mental health. Research has shown that allowing yourself to experience and express your feelings is essential for overall well-being. Crying can help regulate mood, reduce stress, and enhance emotional clarity. By refraining from apologizing for your tears, you're prioritizing your mental wellness and embracing a more compassionate attitude towards yourself.

Encouraging Authenticity

When we apologize for crying, we're essentially hiding our true selves and putting up a facade of strength. However, true strength lies in authenticity and vulnerability. By embracing your tears and refusing to apologize for them, you're embracing your authentic self and inviting others to do the same. This fosters deeper connections and creates a supportive environment where everyone feels free to express themselves without fear of judgment or shame.

Crying is a natural and essential part of being a human. Be careful when you are connecting with someone who is expressing their emotions through tears. I encourage you to be more supportive of their courage to be authentic and let go of the energy and sadness that they have been carrying. On the other hand, rather than apologizing for shedding tears, we should embrace our emotions and allow ourselves to experience them fully and freely. By doing so, we validate our feelings, promote mental wellness, and cultivate deeper connections with others. So the next time tears start to flow, remember that it's okay not to say sorry. Instead, allow yourself to cry freely and honor the beauty of your emotional experience. If others are uncomfortable with your tears or sadness, that's on them not you!

If you or someone you know is struggling with mental health challenges we are here to support.

We offer a free 15-minute consultation Click here to schedule your FREE 15-minute consultation.

We look forward to supporting you and you are not alone!

Embracing Neurodiversity: Evolving Autism Care Beyond ABA Therapy

In recent years, discussions surrounding autism spectrum disorder (ASD) and its treatment have evolved significantly. Traditionally, Applied Behavior Analysis (ABA) therapy has been the predominant approach for managing the behaviors of children with autism. Some still recommend up to 20 hours of ABA per week. However, there is a growing acknowledgment of the limitations and criticisms associated with ABA therapy.

Numerous articles delve into the critiques and hurdles associated with Applied Behavior Analysis (ABA) as the predominant therapy for children diagnosed with Autism Spectrum Disorder (ASD). Below are a few examples:

1. The Controversy Around ABA by Child Mind Institute.  

2. ABA Therapy Controversy by Total Care Therapy

3. The Controversy over Autism’s  most Common Therapy by Spectrum Autism Research News

4. Concerns About ABA-Based Intervention: An Evaluation and Recommendations by Journal of Autism and Developmental Disorders

As our comprehension and appreciation for neurodiversity grows, and as we aim for methods that are both inclusive and efficient, it becomes imperative to delve into alternative viewpoints. This includes considering approaches that view autism as a neurological condition rather than solely emphasizing behavioral modification. After all, Autism Spectrum Disorder (ASD) is classified as a neurological and developmental disorder, not solely a behavioral one.

Autism as a Neurological Condition

Autism spectrum disorder is a complex neurodevelopmental condition characterized by differences in social interaction, communication, and behavior. Research suggests that autism has strong neurological underpinnings, with differences in brain structure and function compared to neurotypical individuals. Viewing autism through a neurobiological lens highlights the importance of addressing the core challenges individuals with autism face, such as sensory sensitivities, executive functioning difficulties, and atypical processing of social cues.

Questions about ABA Therapy

ABA therapy is a behaviorally based intervention that aims to modify and shape behaviors through reinforcement techniques and some still practice reward and punishment in their ABA sessions. While it has been widely used and has shown some benefits for individuals with autism, there are significant concerns and criticisms associated with this approach. Critics argue that ABA therapy focuses excessively on normalization and compliance, often at the expense of the individual's autonomy and well-being. Additionally, ABA's emphasis on outward behavior modification may overlook the underlying neurological differences and fail to address the unique needs of individuals with autism.

Moving Towards Neurodiversity and Acceptance

Treating autism as a neurological condition rather than solely a set of behaviors encourages a shift towards a more holistic and inclusive approach. Embracing neurodiversity acknowledges the inherent value and strengths of individuals with autism, promoting acceptance and inclusion in society. Instead of viewing autism as something to be fixed or normalized, this perspective emphasizes providing support and accommodations that align with the individual's neurobiological profile and preferences.

Alternative Approaches to ASD

In recent years, various alternative approaches to ABA therapy have gained attention and research support, prioritizing improved quality of life and self-determination for individuals with autism. These approaches include:

1. Strengths-Based Approaches: Recognizing and building upon the strengths and interests of individuals with autism to support their development and well-being.

2. Sensory Integration Therapy: Addressing sensory sensitivities and difficulties through structured sensory experiences to promote self-regulation and comfort.

3. Social Skills Training: Providing targeted interventions to improve social communication and interaction skills, tailored to the individual's needs,  preferences and/or limitations.

4. Occupational Therapy: Supporting individuals with autism in developing adaptive skills for daily living and promoting independence in various contexts.

5. Acceptance and Commitment Therapy (ACT): Focusing on acceptance, mindfulness, and values-based behavior change to help individuals with autism lead meaningful and fulfilling lives.

6. Neurologic Music Therapy:  (NMT) is a scientifically and holistically validated treatment that harnesses the power of music to influence the brain and its neural responses. Its benefits encompass improving communication and social skills, regulating emotional responses, addressing sensory needs and enhancing overall cognitive development. 

As our understanding of autism continues to evolve and we understand the variations of the spectrum, it's essential to reevaluate traditional approaches to treatment and embrace more inclusive and person-centered perspectives. By shifting the focus from behavior modification to addressing the underlying neurological differences, we can better support the diverse needs and strengths of individuals with autism. While ABA therapy may have a place in the spectrum of interventions, it's crucial to explore alternative approaches that prioritize acceptance, autonomy, neurobiology and well-being. Ultimately, by embracing neurodiversity and adopting a more nuanced understanding of autism, we can create a more supportive and inclusive society for all.

At Mewsic Moves, our mission is to foster a culture of respect and acceptance for every individual, irrespective of their limitations. We prioritize autonomy, aiming to boost confidence and encourage self-expression and confidence. Through our neurologic music-centered approach and acceptance-based therapy, we empower individuals to embrace their true selves while also aiding them in achieving their personal goals. Our programs and tailored supports are flexible, adapting to the unique needs and communication styles of each client.

Our services include group and individual support in our 3 locations: Santa Monica, Torrance and Long Beach, CA. For more on our group programs check out the links below.

Glee Choir: www.mewsicmoves.com/glee-choir

Rock Band: www.mewsicmoves.com/rock-band

Music based social skills groups: www.mewsicmoves.com/social-skills

We offer a free 15-minute consultation and are excited to explore how our neurobiologically informed Music Therapy can support your loved one through a treatment grounded in acceptance and research.

Click here to schedule your FREE 15-minute consultation. We look forward to supporting you.

Empowering Children's Mental Health: Transforming 'Icky Thoughts' into 'Calm Thoughts' with Cognitive Behavioral Music Therapy

In the journey of childhood, where emotions run wild and self-discovery unfolds, negative self-talk can cast shadows on a child's developing self-esteem, confidence and mental health. In the past few years there has been a concerning surge in mental health issues among children, raising alarms about the well-being of our younger generation. Various factors contribute to this rise, including academic pressures, social media, family dynamics, and the overall fast-paced nature of today's society. The COVID-19 pandemic has only exacerbated these issues, with disruptions to routines, increased isolation, and heightened anxiety becoming commonplace in our younger children.

Recognizing the profound impact of early experiences on a child's mindset, teaching them the art of reframing negative self-talk becomes a crucial aspect of fostering resilience and a positive self-concept. This article explores the importance of addressing "icky thoughts" in children and provides strategies for empowering them to reframe negativity into a mindset that promotes growth and self-empowerment which we call “calm thoughts”.

As music therapists, we consistently create new songs to help our young clients communicate and express their emotions. Cognitive Behavioral Therapy, a widely recognized therapeutic method, centers on recognizing and altering negative thought patterns and behaviors. Drawing upon my two decades of experience as a child therapist, I frequently employ straightforward language that children can easily comprehend. The notion of "icky thoughts" appears to resonate well with many young children, as they grasp its impact on their overall well-being.

After a child becomes aware of their negative thoughts regarding a situation or themselves, I guide them in transforming those thoughts into more positive, constructive, and empowering ones – a process referred to as "calm thoughts" in this particular song intervention. Teaching children to reframe their "icky thoughts" provides them with a valuable skill that contributes to lifelong emotional resilience and cultivates a healthier self-image.

I've composed a song and developed a downloadable intervention that encompasses all the components necessary to assist children in transforming their "icky thoughts" into "calm thoughts" through the power and motivation of music. This musical intervention has been a well-received staple in my practice for several years, and I'm excited to offer it to you. Whether you're a parent, a teacher, or a therapist, this can serve as a potent tool to aid your child in constructing emotional resilience and fostering a positive self-image through the creative avenues of writing, music, and song.

Tackling the surge in children's mental health challenges necessitates a comprehensive strategy, and incorporating adapted Cognitive Behavioral Therapy methods along with music therapy provides our families and children with an essential coping skill to confront negative thoughts. This can enable our children to confidently maneuver through the challenges of this intricate and fast-paced world, equipping them with resilience, strength, courage, and essential skills. Now is the moment to prioritize the mental well-being of our younger generation and invest in the tools that will sculpt a healthier, happier future for them.

Click on the image to the right to check out our Icky vs. Calm Thoughts Music Therapy intervention to promote mental wellness in our younger children.

In 2024, we are unveiling a book that serves as a valuable resource for parents, teachers, therapists, and professionals engaging with children. This book narrates the journey of a child grappling with negative thoughts, emphasizing how music and songwriting can play a pivotal role in raising awareness of these thoughts and transforming them into positive, self-empowering ones. Click here to join our list now and receive an exclusive 50% discount on the book before it is released.

At Mewsic Moves, our focus is on families, and we provide both music therapy support and child and family counseling. Take advantage of our complimentary 15-minute consultation—we'd love to connect with you and provide assistance to you, your child, or your family. Click here for your FREE 15 minute consultation we look forward to supporting your family.

tags:

#ChildMentalHealth #MusicTherapy #PositiveMindset #IckyThoughts #CalmThoughts #ExpressYourself #MentalWellbeing #PositiveThinking #EmpowermentForKids #CopingSkills #SelfEsteemBoost #ChildhoodResilience #PositiveSelfImage #MusicHeals #TherapeuticIntervention #SupportForChildren #EmotionalWellness #CultivatingPositivity #MentalHealthAwareness #ParentingTips #MusicTherapy 

Unlocking Lasting Change: The Pitfalls of New Year's Resolutions and the Power of Quality Words to Live By

It's the season when traditions and societal expectations prompt us to select fresh goals or resolutions, aspiring to improve the upcoming year over the last. Although New Year's resolutions can serve as a constructive method for setting goals and instigating positive changes, they also have the potential to become detrimental, impacting our mental well-being. According to the New York Times, “80% of people fail to complete their new year’s resolutions by February”. This can negatively affect our overall motivation and mental well-being. Here are various reasons why resolutions may lead to unfavorable effects on our mental health.

1. Unrealistic Expectations:

People often set ambitious resolutions that are difficult to achieve in a short period. Unrealistic expectations can lead to frustration, disappointment, and a sense of failure if the goals are not met.

2. All-or-Nothing Mentality:

Resolutions can sometimes foster an all-or-nothing mindset. If individuals experience setbacks or don't meet their goals perfectly, they may abandon the resolution altogether rather than making gradual progress.

3. Short-Term Focus:

Resolutions are often centered around short-term goals, and individuals may lose motivation once the initial excitement wears off. This short-term focus can lead to a lack of sustained commitment to long-term lifestyle changes.

4. External Pressures:

Social and cultural pressures surrounding New Year's resolutions can contribute to stress and increase mental health challenges. The expectation to set resolutions and the subsequent pressure to achieve them can be overwhelming and counterproductive for many, especially those who already struggle with mental health conditions.

5. Negative Self-Talk:

If individuals struggle to keep up with their resolutions, they may engage in negative self-talk and self-criticism. This can have detrimental effects on mental well-being and self-esteem.

6. Lack of Flexibility:

Resolutions often lack flexibility, as they are specific goals set at the beginning of the year. Life is unpredictable, and rigid resolutions may not account for changing circumstances or priorities.

7. Focus on External Validation:

Some resolutions are driven by societal expectations or a desire for external validation rather than personal growth. This can lead to a lack of authenticity in pursuing goals that truly align with one's values and aspirations.

8. Overemphasis on Results:

Resolutions tend to focus on end results rather than the process of personal development. The emphasis on achieving a specific outcome can overshadow the importance of the journey and the lessons learned along the way.

9. Comparison with Others:

The tradition of sharing resolutions can lead to comparisons with others. This comparison can create feelings of inadequacy or competition rather than fostering a supportive and collaborative environment.

10. Neglecting Self-Care:

The pursuit of resolutions can sometimes lead individuals to neglect self-care. Overly ambitious goals may result in neglecting mental and physical well-being, as people may prioritize the resolution at the expense of their overall health.

It's important to approach goal-setting with a balanced and realistic mindset. Instead of focusing solely on New Year's resolutions, individuals may benefit from setting gradual, achievable goals throughout the year and maintaining a flexible and compassionate approach to personal growth.

On a personal note, I abandoned the practice of setting New Year's resolutions several years ago. I came to the realization that they were hindering my personal growth, keeping me stuck in an unproductive cycle of incomplete commitments, and fueling a negative thought process. A friend introduced me to the concept of living by a chosen quality that aligns with my core life values, devoid of rigid measurements. These qualities serve as constant reminders of the kind of life I aim to lead. Here are a few examples of qualities I have chosen to embrace over the years:

• Integrity

• Tolerance

• Self-Respect

• Peace

• Compassion

• Confidence

• Grace

• Kindness

• Love

• Passion

• Forgiveness

• Patience

Check out this link to James Clear, New York’s Best selling author for more values.

This year, I've chosen "intuition" as my guiding word. I acknowledge that my internal compass guides me toward what is right and optimal for my well-being. Each day, my primary focus will involve introspection and a mindful listening to my intuition. I would love to know the quality or word you've embraced—please feel free to share your thoughts!

Hoping the best for you and your family in this new year!

We provide a complimentary 15-minute consultation for those seeking extra assistance. Kindly contact me through the Calendly link below, and it would be my privilege to offer you support.

https://calendly.com/mewsicmoves/mewsicmoves

John Mews, LMFT, MT

CEO/Founder/Owner - Mewsic Moves

Licensed Marriage and Family Therapist

Music Therapist

5 Beginner-Friendly Instruments for Mental Health

Embarking on a musical journey can be a powerful ally in fostering mental well-being, and choosing the right instrument can make all the difference. In this blog post, we explore five beginner-friendly instruments that not only make learning enjoyable but also contribute to mental health in various ways. From the ethereal tones of the tongue drum to the soothing resonance of the singing bowl, each instrument offers a unique avenue for relaxation, focus, self-expression, and more. Join us in discovering how these instruments can become your companions on the path to enhanced mental well-being.

Tongue Drum

You know that beautiful serene music that you hear playing at the spa or in yoga classes? Well, you can make that yourself if you have a tongue drum. There are no “wrong” notes on the instrument, as the intervals are all within a pentatonic scale - basically meaning they all sound great together and in any order. It also resonates with complex overtones as you play, meaning that the sound you create will be more immersive and complex as you continue playing. Order one for yourself or a loved one here. 

Great for: Relaxation, focus, mindfulness, self expression

Singing Bowl

This one serves a similar purpose to the one above, except for it’s even simpler. With only one note and infinite *overtones* (see above) to accompany it as you play, you’ll find yourself immersed and soothed by the sounds you’re making. In fact, it was originally designed in Tibet for this very purpose, often being accompanied with meditation. You can find one here. 

Great for: Relaxation, focus, mindfulness

Bamboo Flute

Continuing in the territory of soothing spa-like music, a bamboo flute can be a great way to combine that feeling with learning an instrument and having a way to express yourself (Andre 3000 figured this out recently!). There are so many different kinds of bamboo flutes depending on what you want and how much you want to spend, but I’d recommend starting here. 

Great for: Breath control & support, self expression, relaxation, cognitive exercise, self-actualization

Djembe

Have you ever been a part of a drum circle? If you have, you know that feeling of freedom and catharsis that comes with getting lost in a swirl of rhythms for extended periods of time. You could create those moments for yourself at home with something like a djembe. Originally hailing from West Africa, this instrument has been used for centuries, often in communal places alongside others. It’s no wonder that this instrument has carried on throughout such a long time, as drumming can be shown to improve cognitive functioning, motor functioning, mood, stress levels, and even speech & communication in some cases. Feel free to peruse the web or your local music shop to find one that calls out to you, but you can start here. 

Great for: Self expression, emotional outlet/catharsis, cognitive exercise, rhythmic entrainment

Dulcimer

The last one on our list is one you may not see so often - the dulcimer. Remember that word ‘pentatonic’ from the first part of our list? This instrument is in that same kind of key, so you’re probably not going to find yourself accidentally playing a note you’re not happy with. It will feel like playing a guitar, as it has strings and frets and looks very similar. The difference is that there are fewer strings and the frets are much wider. It can be a fantastic way to enter the world of learning to play the guitar while also making sounds that you’ll immediately love. Get yourself a dulcimer here, sit down in a quiet room, and get lost in the sounds that you make with it.  

Great for: Self expression, cognitive exercise, self-actualization

In the realm of mental health and self-discovery, the world of music opens up endless possibilities. Whether you find solace in the calming notes of a bamboo flute, unleash emotions through the rhythmic beats of a djembe, or explore the dulcet tones of a dulcimer, each instrument holds the key to unlocking different aspects of your well-being. By incorporating these beginner-friendly instruments into your life, you not only embark on a musical adventure but also embrace a therapeutic journey towards relaxation, self-expression, and cognitive enrichment. Begin your musical exploration today and let the harmonies resonate with your mental health and well-being.

Written by Zach Farr

At Mewsic Moves we offer a FREE 15 minute consultation and provide virtual therapy sessions to make it more convenient for you. Click here to schedule your FREE Consultation, I will be honored to support you.

Harmonizing the Holidays: Exploring the Emotional Impacts of Holiday Music

While many Christmas songs are joyful and uplifting, some may contain themes or lyrics that could be perceived as less supportive for individuals dealing with mental health issues. The impact of a song can vary from person to person, and what may be triggering for one individual may not be for another. As a music therapist working in mental health care, the holidays can be very triggering to overall mental health and the music we are bombarded with can also contribute to overall mental health decline. Below are a few Christmas songs that, depending on personal sensitivities and/or mental wellness, could be perceived as less supportive or impact mental health decline:

Blue Christmas - by Elvis Presley

This song expresses feelings of loneliness and heartache during the holiday season, which may not be uplifting for someone already struggling with mental health challenges. It also has underlying messages of being alone or single at Christmas which can lead to feelings of loneliness and isolation.

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Please Come Home for Christmas -  by Eagles

While a classic, this song portrays messages of separation and longing, potentially resonating with those who are missing loved ones or feeling isolated. This can also increase feelings of grief and sadness if someone has had a loss in their life in the past year or more.

I'll Be Home for Christmas -  (Various Artists)

This song, while beautiful, may evoke feelings of sadness for those who are unable to be with their families during the holidays. In 2022, it was reported that 55% of Americans experienced loneliness during the holiday season. 

Last Christmas -  by Wham!

This song tells a story of heartbreak and disappointment, and its themes may not be supportive for those going through emotional difficulties such as a divorce, break up, isolation and more. 

Christmas (Baby Please Come Home) -  by Darlene Love

Similar to other songs on this list, this one conveys a sense of longing and separation during the holiday season which can contribute to elevated feelings of sadness and/or depression. 

Same Old Lang Syne -  by Dan Fogelberg

While not explicitly a Christmas song, it is often associated with the holiday season and tells a story of a chance meeting with an old flame. The themes of nostalgia and bittersweet memories may be challenging for some, especially when struggling with mental health conditions and remembering the times when “I felt happier” or “when I wasn’t depressed”, etc. Nostalgic songs are important when reflecting on being grateful for the positive feelings of the past but can also lead to grieving if not able to feel those same feelings in the present.

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My Grown-Up Christmas List -  (Various Artists):

This song reflects on wishes for a better world and personal growth. Depending on an individual's circumstances, the lyrics may be emotionally charged. At any moment, if we were to tune into the media, our world can seem somewhat hopeless or helpless and this can have a major impact on someone's mental health. 

It's important to note that the impact of holiday music on mental health is highly subjective, and some individuals may find solace or connection in these songs. As a music therapist in mental health treatment I caution some of these songs if someone is struggling with mental health issues. I suggest that you be mindful of the songs and the underlying messages you are receiving and the impact on your mental health and wellness.

If you are struggling with the holidays, feeling overwhelmed or living with any mental health condition, please know that you are not alone and there is support for you and your loved ones. Please reach out to your support networks or contact a local mental health therapist that can help guide you and provide coping skills to get you through this holiday season.

What holiday songs can you add to the list that may impact overall mental wellness? We look forward to hearing from you.

At Mewsic Moves we offer a FREE 15 minute consultation and provide virtual therapy sessions to make it more convenient for you. Click here to schedule your FREE Consultation, I will be honored to support you.

Jingle Blues: Unpacking the Factors Behind Holiday Mental Health Decline

While Christmas and the holiday season is often associated with joy, celebration, and togetherness, it can also be a challenging time for many individuals who struggle with mental health conditions. In this article I’d like to outline several factors that contribute to the difficulties that many may face during the holiday season, regardless of your mental health!

• Increased Expectations:

• Societal pressures to participate in joyful celebrations can lead to heightened expectations. The pressure to meet these expectations often contribute to stress, anxiety and sometimes inadequacy.

• Financial Stress:

• The expectations of gift-giving and festivities often cause financial strain on families, especially parents. Families often over extend their credit to make sure their children have “the best of the holiday season”. Financial stress can be a significant source of anxiety and stress and often impacts overall mental well-being.

• Family Dynamics:

• Unlike Hallmark movies, spending time with family is not always joyful and can be challenging due to strained relationships, unresolved conflicts or the absence of loved ones. Family gatherings can bring up many emotions such as sadness, worry, frustration and even anger.

• Isolation and Loneliness:

• Not everyone has a supportive circle , friends or close family to spend the holidays with. This can bring on feelings of isolation and loneliness and can exacerbate feelings of solitude.

• Grief and Loss:

• For individuals who have experienced loss of a loved one, a job, a relationship, or even a pet, the holidays can be a reminder of their absence and increase sadness or repeating the grieving process.Coping with grief during a time that emphasizes family and connection can be particularly challenging.

• Seasonal Affective Disorder (SAD):

• Some people experience a form of depression known as Seasonal Affective Disorder during the winter months when there is less natural sunlight. The combination of reduced sunlight, colder weather, and holiday-related stressors can contribute to mental health challenges.

• Social Comparison:

• Social media has been known to increase stress during the holiday season in comparison to others as a way of considering the “norm” in the way each celebrates the season. This often leads to feelings of inadequacy, dissatisfaction and more.

• Overcommitment and Burnout:

• The holiday season often involves a flurry of activities, parties, and responsibilities. We often want to be “people pleasers” and overcommit to these extra festivities during the holiday season. Overcommitment can lead to burnout, exhaustion, and a negative impact on our mental health.

• Unrealistic Ideals:

• Media platforms can create unrealistic ideals such as the “perfect holiday” or “connection with family and friends” and much more.
  Families or individuals may feel pressure to achieve or attain an unrealistic sense of perfection in the season that often leads to disappointment, stress and mental health decline.

What’s most important is to recognize that everyone experiences the holiday season and traditions differently and what may appear as a joyful time for some may be a challenging time for others. For those that may be impacted more by the social pressure or expectations of the holiday season I recommend you focus on:

1. Practicing self-care

2. Set realistic goals and expectations

3. Reach out and seek support when needed

4. Prioritize your mental wellness 

If you are struggling with some of these elements during the holiday season, first know that you are not alone and that there is help and support available. Make the holiday season work for you and for your mental health. Media and commercialization can add unwanted stress or expectations. I highly encourage you to make the holidays based on your values and what you ultimately can manage or handle wherever you are in your mental health. If you are overwhelmed, finding it hard to keep up or even not feeling the holiday “joy”, please reach out to your local therapists or support systems and put your mental health first.

We offer a FREE 15 minute consultation if you would like additional support during this challenging season. Click here to schedule your FREE consultation.

The Importance of Gratitude and Music in Mental Health Wellness

We are in the midst of one of the biggest holidays in the United States, Thanksgiving. Many families traditionally host family dinners and create memories and focus on things that they are grateful for during this holiday season. As a marriage and family therapist as well as music therapist, in our practice at Mewsic Moves we focus heavily on the power of gratitude and incorporating music as it is an important element of mental wellness. I try myself to practice gratitude daily to maintain optimum mental wellness.

Gratitude and music therapy are both powerful in their ability to positively impact mental and emotional well-being. I would like to outline the connection between gratitude and the impact or benefits of music in mental wellness.

Gratitude

1- Positive Psychology:

Gratitude is a central theme and focus in positive psychology. Practicing gratitude involves acknowledging and appreciating the positive aspects of life, which can contribute to increased happiness and life satisfaction. Gratitude also can trump negative or fear thoughts they cannot exist at the same time.

2- Emotional Well-Being:

Having consistent practice of gratitude has been linked to improved emotional well-being. Expressing thankfulness can reduce stress, enhance mood, and contribute to a more positive outlook on life. Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. 

3- Social Connection:

Gratitude often involves recognizing the contributions of others. This can strengthen social bonds and relationships, fostering a sense of community and support which is important in mental wellness.

4- Mindfulness and Presence:

Gratitude practices often encourage individuals to be present in the moment and become mindful of the positive aspects of their day to day lives. This can help reduce anxiety and promote a sense of peace.

Music Therapy

1- Emotional Expression:

Music has the power to evoke and express a wide range of emotions. Music therapy can serve as a channel for individuals to express and process complex feelings, including gratitude either through playing or listening to music.

2- Stress Reduction:

Listening to or creating music has been shown to reduce stress and anxiety. Music therapy provides a structured and therapeutic environment for individuals to engage with music as a means of relaxation or mindfulness. Get your free meditation download here from our amazing music therapist, Zach. 

3- Enhanced Mood:

Music has the ability to influence mood and emotions. Music therapists use music interventions strategically to help individuals first validate and then shift their emotional states, working on achieving a more positive and uplifted mood.

4- Connection and Communication:

For individuals who may struggle with verbal expression, music can serve as a powerful means of communication. Music therapy facilitates connection and self-expression, even for those who find it challenging to convey their emotions verbally. Mewsic Moves offers multiple groups for clients to connect.

5- Cognitive Benefits:

Music therapy has cognitive benefits, such as improved memory, attention, and problem-solving skills. These cognitive enhancements can contribute to a more positive and empowered sense of self. Some music therapists are also trained in Neurologic Music Therapy (NMT) which specialize in working with clients with neurologic conditions such as Autism, Alzheimer’s, Parkinson’s and more that focuses on the cognitive benefits of music on the brain. All of our therapists are trained in NMT.

6- Community and Support:

Participating in music therapy sessions can create a sense of community and support. Group music-making or shared listening experiences foster a feeling of belonging and shared purpose. At Mewsic Moves we have multiple groups that focus on the importance of community connection and support such as: Glee Choir, Rock Band, Music in Recovery, Musical Minds and more. Click here to view our group supports.

7- Therapeutic Relationship:

The therapeutic relationship between the music therapist and the individual is crucial. The therapist uses music to create a safe and supportive space, allowing individuals to explore and process their emotions, including gratitude.

How to Integrate Music in Your Gratitude Practice?

1- Gratitude Journals with Musical Elements:

Integrating music into gratitude practices, such as keeping a gratitude journal, can enhance the experience. Individuals might reflect on moments of musical joy or create playlists that represent things they are thankful for.

2- Expressing Gratitude Through Music:

Music can be a unique and creative way to express gratitude. Composing a song, playing an instrument, or even selecting a meaningful piece of music can serve as a personal expression of thanks.

3- Mindful Listening Practices:

Incorporating mindfulness and gratitude into music listening experiences can deepen the therapeutic impact. Paying close attention to the nuances of the music and appreciating the auditory journey can enhance the mindfulness aspect of gratitude.

4- Music Playlist of songs to reflect gratitude:

Making playlists on your smart phones or devices of songs that reflect gratitude can be an easy way to reflect on gratitude through music and songs from your favorite artists. 

In summary, both gratitude and music therapy contribute to emotional well-being and can be integrated for a holistic approach to mental health and wellness. The combination of these practices can offer individuals unique and meaningful avenues for self-expression, connection, and optimum mental wellness.

We’d love to hear from you…What is your favorite gratitude song?

Mewsic Moves offers individual as well as group therapy support to help clients optimize mental wellness. We offer a FREE 15 minute consultation and look forward to supporting you. Click here to schedule your FREE consultation.

How is Music Therapy Beneficial For Those With Alzheimer’s?

Research has shown that music has a profound impact on the brain of individuals with Alzheimer’s, often eliciting positive responses and triggering various cognitive, emotional, behavioral and physiological effects. Some key ways in which music therapy can benefit those with Alzheimer’s include:

1. Memory recall

Music has the power to evoke memories and emotions, even in individuals with advanced Alzheimer's. Listening and playing familiar songs from their past can help stimulate memories and encourage reminiscence. Music has also been shown to improve memory retention and cognitive function, making it an effective tool for aiding in the learning and memorization of information which can assist in long and short term memory skills.

2. Cognitive stimulation

Engaging in musical activities such as singing, playing instruments, or rhythmic exercises can also stimulate cognitive functions, including attention, concentration, and executive function. Music can also help maintain cognitive abilities.

3. Delayed cognitive decline

While not a cure, some research has suggested that music therapy and music-based activities can potentially slow the progression of cognitive decline in Alzheimer's disease.

4. Neuroplasticity

Engaging with music can promote neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections. Learning to play a musical instrument or engaging in musical activities can stimulate the growth of new neural pathways, leading to improved brain function and cognitive abilities.

5. Emotional well-being

Music can have a calming and uplifting effect. It can also enhance mood and promote emotional well-being. Many studies have reported reductions in anxiety, depression, and agitation when individuals with Alzheimer's are engaged in music.

6. Enhanced communication

Music can serve as a means of non-verbal communication for individuals with Alzheimer's who may struggle with language. It can help caregivers and loved ones connect with and understand the person with Alzheimer's.

7. Stress reduction and relaxation

Music has the capacity to reduce stress, anxiety, agitation and restlessness by affecting the autonomic nervous system. Playing or listening to calming music can lower cortisol levels, reduce heart rate, and promote relaxation, which leads to a decrease in stress related symptoms. 

8. Promotion of physical well-being

Engaging in music-related activities such as rhythmic movements or dancing can promote physical well-being by encouraging movement and coordination. This can be particularly beneficial for maintaining motor skills and physical function in individuals with Alzheimer's.

9. Social interaction

Participating in group music therapy sessions provide opportunities for social engagement, which can help reduce feelings of isolation, depression and improve overall well-being for individuals with Alzheimer’s. At our organization, we offer a range of specialized programs designed to cater to various needs, including our Rock Band, Glee choir, and Social skills group therapy services. These programs are specifically crafted to foster connections, boost well-being, and provide a sense of belonging for participants.

10. Reduced reliance on medication

Some studies have indicated that the use of music therapy in Alzheimer's care can lead to a reduction in the use of psychotropic medications, which are often prescribed to manage behavioral symptoms. Music lowers cortisol as stated above which helps reduce anxiety or stress associated with Alzheimer’s.

11. Improved quality of life

Music therapy can enhance overall quality of life for individuals with Alzheimer’s by promoting relaxation, reducing stress, bringing on a sense of joy, comfort, and connection, all of which increases overall enjoyment and pleasure in daily life. It also provides an avenue for self-expression and creativity, which can enhance feelings of fulfillment and contentment.

Bonus Benefit!

12. Caregiver support

As a marriage and family therapist, I especially love the additional benefits that music has on individual caregivers. When in session with an individual with Alzheimer’s, their partners, children, and or siblings frequently participate in the music sessions, either absorbing the melodies or actively engaging with the music. This involvement not only offers solace but also fosters a sense of empowerment, equipping them with new skills to assist their loved ones. Ultimately these sessions create enduring, delightful musical memories that they can cherish for a lifetime.

While music therapy has shown significant benefits for individuals with Alzheimer's, it is important to note that it is not a cure for the disease nor a substitute for medical treatment. It is typically used as a complementary approach to standard care, tailored to the individual’s specific needs and goals.

The impact of music therapy can differ depending on the individual, underscoring the importance of collaborating with a skilled music therapist capable of tailoring music therapy approaches to the specific needs and goals of those with Alzheimer’s. Some music therapists specialize in neurologic music therapy (NMT), making them particularly adept at working with individuals living with Alzheimer’s and other neurologic conditions. Their expertise and experience extends to understanding the intricate ways in which music influences the brain, including neuroplasticity and other neurological elements.

At Mewsic Moves we are dedicated to supporting families of those living with neurologic conditions such as Autism, Parkinson’s, Alzheimer’s and more. All therapists at Mewsic Moves are trained and understand the application of music and how it affects the brain and those living with neurologic conditions. As a family first practice we are also dedicated to supporting the entire family with counseling and group support. Check out our musical minds programs which is a community based music therapy for those living with Alzheimer’s which includes their loved ones, partners, caregivers and more.

Check it out here: www.mewsicmoves.com/musical-minds

If someone you know is struggling with the progression of Alzheimer’s and needs additional support we offer a FREE 15 minute consultation and would love to chat with you and support your loved one. 

Schedule your FREE 15 minute consultation in the link below:

https://www.mewsicmoves.com/contact-us

John Mews, LMFT, NMT

Founder & Owner - Mewsic Moves

Licensed Marriage and Family Therapist #132572

Music Therapist

www.mewsicmoves.com

Harmonizing with Hope: How the Magic of Music Can Alleviate Fall Depression

Fall is one of the most beautiful seasons of the year, with its colorful leaves, crisp air and recreating many fall family favorite food recipes. I know mine is anything pumpkin! However, for many people, it is also a time of increased sadness, anxiety, and depression. Seasonal Affective Disorder (SAD) affects around 5% of the American population, with symptoms ranging from low mood to fatigue, irritability, and sleep problems. According to the American Psychiatric Association, “SAD typically lasts about 40% of the year and is more common among women than men.”

If you are feeling down during the fall season, one of the simplest and most effective ways to boost your mood is to listen to or play music. In this blog post, we will explore how music can help alleviate fall depression and provide tips on how to create the perfect fall playlist.

Music boosts your mood and releases endorphins

Listening to music has been linked to the release of endorphins and natural chemicals that trigger a positive feeling in the body. This is why music has such a powerful effect on our mood and emotions. By listening to uplifting and upbeat music, you can stimulate your brain to release endorphins, which can help counteract feelings of sadness, anxiety, stress and more. Playing an instrument can also have the same effect but you do not need to be a musician to benefit from its positive effects.

Music can reduce stress and anxiety

Music therapy has been shown to be an effective treatment for depression and anxiety. Studies have found that listening to calming music can help reduce stress hormone levels in the body, such as cortisol, which can contribute to feelings of anxiety, tension and stress. Creating a playlist of relaxing music on your iPhone or smart devices can help your body and mind to unwind and relax, reducing stress and anxiety levels. For more information on how music can help boost your mental health check out this article from the JED Foundation. Click Here for article

Music can evoke nostalgia and positive memories

Music has a powerful association with memories, and certain songs or genres can evoke positive memories and emotions. By listening to music that reminds you of happy times in your life, you can boost your mood and increase feelings of joy and happiness. From childhood classics to favorite college tunes, there is a wide range of music that can evoke a sense of nostalgia and positivity. I know when I listen to the Muppets theme song it immediately brings a smile to my face.

Music can improve your sleep quality

Sleep problems are a common symptom of depression and anxiety, and poor quality sleep can exacerbate these symptoms. Listening to calming music before bed has been shown to improve sleep quality and reduce sleeping problems such as insomnia. According to the Sleep Foundation, “Music has been shown to decrease levels of a stress hormone called cortisol. Music triggers the release of dopamine, which can boost good feelings at bedtime and may help manage pain”. To help your body and mind unwind before bed and to improve your sleep quality, pre-select some relaxing sounds or songs that you can put on a playlist and play while you start to settle in. Don’t forget to put your earbuds in as your calming music may be a distraction to your sleeping partner. Not everyone responds to music in the same way.

Music can provide a sense of connection and community

Music has the power to bring people together and create a sense of connection and community. By attending concerts, listening to live music, or even joining a choir, you can create a space where you feel connected to others through the shared experience of music. This social support can be an invaluable tool for combating feelings of loneliness and isolation, which are common in fall depression. If you are unable to find a community music group you can start to create musical moments with your family by creating a family dance party playlist, which is always fun and entertaining.

Music is an underrated but powerful tool for combating depression and improving mood and emotions for those struggling with mental health conditions and especially during the fall season changes. By creating a playlist of uplifting, calming, and nostalgic music, you can provide yourself with a simple but effective way to boost your mood, reduce stress and anxiety, improve your sleep quality, and create a sense of connection with others. So go ahead, create your ultimate fall playlist, and see how music can improve your mental health and wellbeing this season. Or if you are a musician, get out your guitar, sit at the piano and get a pot/spoon from the kitchen to create some rhythm and create a family band and rock it out through the changes of the fall. 

Did we miss anything out? Let us know how music helps you get through the possible challenges of the Fall season. Also, we’d love to know some of your favorite calm songs that we can collect to create a playlist together.

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For more information contact:

John Mews, LMFT, MT

CEO & Founder - Mewsic Moves

Licensed Marriage and Family Therapist

Music Therapist

Email: john@mewsicmoves.com

Phone: (818) 877-6797

Web: www.mewsicmoves.com

Parenting a Child with Neurodiverse Needs: Optimizing Family Wellness

When I began my practice in 2004, half of my families were in crisis and the majority of them separated or divorced. My focus in my practice is “family first”, everything we do in our practice is focused on each dimension of the overall family. A healthy mom is a healthy family they say? I believe each individual is an integral part of the family system not just the mom and having a child or a sibling with any type of diverse needs whether it's developmental, intellectual or neurological and each member needs support and tools to thrive.

According to Taylor Downey’s Thesis, Families of children with special needs struggle with “marital relationships, financial pressures, sibling adjustment, and decreased parent efficiency” to name a few. Click here to read more. Also, “special needs parents often feel isolated and may also have feelings of shame, guilt, anxiety, or depression” according to, verywell health.

Fortunately In 2010 I had the privilege to complete my masters in marriage and family therapy and am passionate to support and help families optimize family wellness. In June we honored mental health awareness and I’m writing this article to help continue family mental wellness every month of the year!

Here are 9 strategies that families can practice to optimize family wellness.

1. Positive Thinking and Self-Talk

• Reframing negative thoughts can reduce anxiety and empower you to find the strength/motivation to make it through challenging situations.

• Write a list of all the negative thoughts you have. Ie. People think I’m a bad parent.

• For each negative thought write 3 positive thoughts to defeat each of these negative thoughts. Ie. I provide for my family, I give my family the best they deserve, I can do this, I will stay calm, Who cares what other people think!

2. Relaxation and Breathing Exercises

• We need more oxygen in our blood to better regulate our body system.

• Breathing exercises - breath long and deep

• Muscle relaxation - tighten and loosen muscles

• Set aside as little as 10 minutes a day to exercise breathing, relaxation and mindfulness exercises.

• As a music therapist I suggest singing through lines of your favorite song. Mine is Josh Groban, “You raise me up so I can stand on mountains”. 

3. Organization and Structure

• Stressed is often attached to things being and/or feeling  “out of control”.

• Create a daily/weekly list or schedule of things you need to complete and a sublist of things you’d like to complete.

• Create a family routine or list to help with completing tasks that can free up your time for more enjoyable things - SELF CARE!

• Organization and familiarity helps children feel safe and secure. Ie. Social stories and visual supports are very effective.

• * Practice Makes? … Not PERFECTION but Permanence! The more you practice these strategies the more they become a habit.

4. Time for Family Fun!

• Families can get so focused on goals, therapy and much more than they spend little time focusing on family fun, connection and bonding!

• Make a list of each family member's favorite activities and make sure you spend time making sure each family member (including parents) gets to engage in one of their activities each week. *Cost and time is a variable in this list. 

5. Family Traditions and Rituals

• Rituals and traditions give a family a sense of connection, belonging, identity and respect for one another.

• Ie. Ritual bedtime stories, family cuddling/movie time, music time, etc.

• Rituals help children feel the world is a safe and predictable space and strengthen family values.

6. Support From Family and Friends

• It’s O.K. and necessary to ask for help! You cannot do this alone despite what you have been conditioned!

• Ie. babysitting so you can go on a date night, taking your child(ren) to the park, etc.

7. Respite

• Everyone needs a break from time to time to reduce stress and anxiety.

• Time away from your child(ren) is healthy and helps your brain regulate and gives you healthy perspectives on things and also helps your children build autonomy and individualism.

8. Talking to a Professional

• It's important to talk to someone that is not your family member and a third perspective that can help organize your thoughts and normalize what you are experiencing.

• Family and friends know you well and often give you advice based on what they think you like to hear, not based on what is best for you, your relationship or your family.

• Preventative care is self-care! Don’t wait too late!

9. Make Time! Have Fun! Dance! Have a Party With Your Family! 

• You all will benefit from it!

If you and/or your family needs additional support or would like to talk to someone, Mewsic Moves offers a FREE 15-minute consultation. At Mewsic Moves we provide couples, family and sibling counseling as well as individual and group Music Therapy support specializing in Neurologic Music Therapy.

Book your FREE 15 minute consultation here, we look forward to hearing from you and supporting you.

You can also join our newsletter to get information on family support services.

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For more information contact:

John Mews, LMFT, MT

CEO & Founder - Mewsic Moves

Licensed Marriage and Family Therapist

Music Therapist

Email: john@mewsicmoves.com

Phone: (818) 877-6797

Web: www.mewsicmoves.com

Truths and Myths About Eating Disorders

There are a lot of myths surrounding eating disorders, below you’ll find the most common myths and truths.

• Eating Disorders only affect young, thin, wealthy white girls: MYTH. Eating Disorders affect all genders, ages, ethnicities, body sizes, and socioeconomic statuses. Oftentimes because these people don’t fit the stereotype, they don’t fit the criteria for insurance companies and they do not get treated when in need.

• Commenting on someone’s weight-loss / gain is helpful towards their recovery: MYTH. Appearance DOES NOT diagnose an eating disorder. It is important to avoid commentary on body image to prevent accidentally triggering someone. 

• An Eating Disorder is a mental illness: TRUTH. Yes this is true! Eating disorders are brain disorders that can be triggered by / rooted in many factors: biological, social, psychological, and environmental. 

• Recovery is possible: TRUTH. With finding the proper treatment, whether one finds a good therapist, an educated dietician, or a treatment center that is affordable and fits their needs, recovery can happen. It is important to continue raising awareness however so as a society there can be less stigma and more support. 

Music can be very helpful in aiding anxiety and connection. Learning about other musical artists who write songs about their struggles with eating disorders can help people struggling feel that they are not alone and be something that they can listen to when they are fighting this tough battle. Studies are starting to appear on the effectiveness of music therapy in aiding people with eating disorders, but there aren’t a lot yet. Here is one that could be helpful to look at: Music Therapy Interventions for Eating Disorders Study.

Musical Artists Who Have Written About their Struggles: 

• Demi Lovato: Skyscraper, I Love Me

• Maria Mena: Just a Little Bit

• James Vincent McMorrow: I Lie Awake Every Night

• Taylor Swift: Tied Together with a Smile

• Silverclair’s lead singer, Daniel Jones: Ana's Song 

If you or a loved one is struggling with an eating disorder, feel free to reach out to us for a free consultation about how music therapy can help.

Author: Francesca Crowley, MT

A Little About Francesca:

Francesca is a music therapist in recovery who works at Mewsic Moves under the incredible John Mews, LMFT, NMT. She began her passion of understanding eating disorders and uncovering how to help others with similar issues along with their loved ones and doctors gain information. Francesca is diagnosed with Polycystic Kidney Disease and when she was just nineteen, her Doctor told her she needed to lose weight in order to control her blood pressure. Although the doctor had good intentions, these few comments kickstarted a downward spiral for Francesca until she had a full-blown eating disorder. Learning how to use the right language to aid in someone’s well-being as well as taking the shame and guilt out of eating, but also out of body image is very important to Francesca and she hopes that this article will help others become more informed!

Eating Disorder Support in a World of Stigma

An eating disorder IS a mental illness! Here are some resources that can support you, your family or your clients…

For those who are not familiar with eating disorders, you can find more information here: Eating Disorders Explained

About one-fifth of American medical students are required to take a nutrition course and most medical schools in the United States teach less than 25 hours of nutrition over four years, According to the Harvard School of Public Health, . Marcella Raimondo, PhD, MPH, discusses in one article how Eating Disorder Training is being left out of Medical Schools: Read here. Studies show that medical students receive less than two hours of training on eating disorders. Do you feel this is adequate training for such a complex disorder? Eating disorders have the highest mortality rate of all mental illnesses (Marcella ED Training)

Many individuals suffering from an eating disorder have stated that the lack of knowledge their doctor had negatively affected their recovery process. How can doctors have more sensitivity? How can families and loved ones become more educated? How can we support the eating disorder community? 

What is Health at Every Size (HAES)?

“Health at every size (HAES) is a lifestyle that encourages healthy eating and enjoyable physical activity as a way to feel better and live longer. Unlike other programs, it does not believe weight loss through dieting is the way to become healthy.” (National Geographic). Find out more information here: Health at Every Size

What is Intuitive Eating?

“Intuitive Eating is a self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date.” (intuitive eating.org)

It is important to be educated on intuitive eating because it not only teaches one how to listen to their body, but also teaches one how to move on from when you may get too hungry or eat beyond fullness without shame or guilt. The wonderful book by Evelyn Tribole and Elyse Resch can be purchased here: Intuitive Eating 

The Ten Principles of Intuitive Eating - Find out More Here

• Reject the diet mentality 

• Honor your hunger

• Make peace with food

• Challenge the food police 

• Discover the satisfaction factor

• Feel your fullness

• Cope with your emotions with kindness 

• Respect your body 

• Movement - feel the difference 

• Honor your health - gentle nutrition 

 Important Resources for your knowledge:

• Lindo Bacon - a major contributor to the HAES movement: Resources

• Evelyn Tribole - writer of Intuitive Eating: A Revolutionary Program that Works: Resources

• Marcella Raimondo - Advocate for there being more knowledge of nutrition in the medical system: Resources

• National Eating Disorders Association - Resources

• Project Heal - Resources

Youtube Resources:

• Diets Don't Work

• Busting Myths on Weight and Health 

• Intuitive Eating: Make Peace with Food, Mind and Body

Affirmations are important because they help aid us in the self-confidence and strength we may need to conquer our fears or insecurities. I remember when I was in treatment, I was with six other girls and each morning, we would pick one of each other’s names out of a hat and by the evening we would give each other affirmation. These would consist of what we found most special about that person. I accumulated all of those affirmation over the two months I was there and I saved them so when I am feeling particularly down, I will read them and remember what these girls who got to know me from spending twenty-four hours a day with me saw in me that i may not have seen in myself. 

Five Supportive Affirmations: (Find more here or think of your own and write them down!)

• I am more than your eating disorder.

• I am not perfect and that is okay. 

• My worth is not defined by a scale.

• I am worthy of love. 

• I AM enough.

Music therapy is successful at helping those dealing with eating disorders. Schedule your free 15 minute consultation to learn more about how it can help you or your loved one.

Author: Francesca Crowley, MT

Happy Holidays? 5 Ways to Maintain Optimum Mental Wellness During The Holidays

Happy Holidays!? Or is it? December has arrived, “Tis the season to be jolly?”. This is a time of the year we will be bombarded with messages of “joy, spirit, and much more, but it is also a time of the season when many people experience the complete opposite such as loneliness, depression, anxiety and more…

According to the National Alliance on Mental Illness, 64% of people reported being affected by holiday depression. loneliness, stress, anxiety, and depression to name a few, are a reality for many during this holiday season. If you or any of your loved ones are experiencing these emotions, you are not alone. Here are 5 ideas we would like to share with you to help you survive and make the best of the upcoming holidays.

1. Music can be a distraction, why not learn how to play an instrument?

According to a study by Spotify, after playing a musical instrument, 89% of adults experienced increased feelings of happiness and relaxation. A third of participants noted that playing an instrument gave them a sense of purpose, confidence, and self-worth. If you are interested in learning an instrument, having a teacher will also provide an opportunity to make social and musical connections with another person who is there to support you! In this day and age, it is also common to learn an instrument through Youtube or other programs, (my nephew learned how to play guitar throughout the pandemic on YouTube).

Here are 4 recommendations if you would like to learn how to play a new instrument:  

1. Try Take Lessons: Take lessons offers free live group lessons as well as 1:1 lessons that start at $1 an hour! 

2. Try MasterClass: This program offers courses that are led by well-known instructors and even celebrities from all spectrums of the musical world. 

3. Try Skillshare: Skillshare has over 27,000 classes available (including 2,000 free ones), it is a huge resource for online education almost anything, but is very ideal for learning about music or a musical instrument! 

4. Try Udemy: Udemy is an enormous platform with a wide variety of subjects to learn about. If there’s an instrument you’re eager to play, even a less common one, it’s most likely here! Each course is designed and presented by an industry professional. Lessons start from $11.99.

2. Volunteering for a service program

In the documentary, Selena Gomez: My Mind and Me , Dr. Vivek Murphy discusses the concept of loneliness and how to take steps to support loneliness. He notes that what truly matters is the quality of connections we have with one another.  In situations where we feel like we cannot be ourselves, it tends to disconnect us and distance ourselves from others which can lead to feelings of loneliness and/or isolation. In his research, Dr. Murphy emphasized how important it is to be of service to others. Service is one of the most powerful antidotes to loneliness and/or depression. Dr. Vivek Murphy concludes, “We reaffirm to ourselves that we have value to bring to the world”. 

 5 volunteer organizations we suggest:

1. Meals on Wheels: Meals on Wheels is an organization that works to better the mental, emotional, health, and economic well-being of Americans in need, especially seniors. They constantly work towards their vision of ensuring that every American senior can enjoy a nourished life with freedom and dignity. Their mission is to make efforts to stop anyone going hungry or feeling lonely.

2. Insight Heart Foundation: Insight Heart Foundation is an organization providing essentials to vulnerable adults and children within low-income communities in Canada. They work to provide clothes to people who are homeless, school supplies for children, provide transportation for seniors, and much more. 

3. ClimateScience: Climate Science is a UK-based organization driven by volunteers from all around the world! It is a place for people to learn about realistic solutions to climate change and resources to work together and contribute to our environment effectively! 

4. Resource of 25 NGOs in Asia: Interested in contributing to communities in Asia? This website has a fantastic list of non-profit organizations to volunteer or donate to that include a variety of countries and needs

5. Peace Corps: A U.S. government program that provides volunteer opportunities to over 60 countries all over the world in continents such as Africa, Europe and Asia!! It does not charge people to volunteer, and provides meaningful work to support developing communities.

3. Tap Into Your Creativity

Being alone can be an opportunity for us to tap into our creativity! According to Shrein Bahrami, therapist and author of The Loneliness Companion, “being alone allows more freedom to choose to make time and space for a creative activity without external pressures. If we allow ourselves to connect to our emotions, we can choose to feel and express them safely through a  creative outlet which can be healing and meaningful. 

Here are 4 creative outlets: 

1. Write a song: The idea of writing a song may be intimidating, but the process of writing a song can be exhilarating and fulfilling!  . This link will give you easy steps to write your own song to express how you are feeling (even if you do not have much musical experience). 

2. Make a painting/drawing: Drawing or painting can be a great positive distraction.  This link provides tips on how to start drawing or painting even as a beginner.

3. Write a story: Not only can we write about how we’re feeling, but we also can write an alternate reality that reflects how we feel or how we want to feel. This link provides many tips to start writing your own authentic story!

4. Write a poem: Don’t want to commit to writing a long story? Try writing a short poem! You can even try challenging yourself to make a poetry journal. Creating a poetry journal could keep you accountable to constantly create something, while also giving you a way to reflect on how you once were and how far you’ve grown. This link guides you through starting to write your feelings and thoughts into a personal piece of poetry. 

Keep in mind that when tapping into our creative outlets, aiming for perfection is not the main goal. The key goal is to process how you are feeling and turn it into something you can hear, feel, see, or touch. Through this we provide a sense of accomplishment and value in our lives.

4.  Move and Dance!

It has been proven that moving reduces stress, boosts self-esteem, relieves feelings of depression, and so much more. (Bruce, Debra 2022) When we exercise, our body releases chemicals known as endorphins which trigger positive feelings in the body! (I love to crank my favorite songs and dance in the kitchen or in the shower).

Here are 4 movement and dance exercises: 

1. Plan a thematic walk:  Walking during the cold weather can be tedious and depending where you are located can be dangerous. Depending on where you are located, adjust the setting, and try to go out for a little walk to let your mind and body reset. This link will provide some ideas on how to make your walk a little more exciting.

2. Dance to a Video: An in-person dance movement class can be so fun  but sometimes it’s hard to find one! This web resource provides  a 30 minute “all-level” cardio dance workout! Get those endorphins pumping and enjoy moving and dancing to upbeat music! “Mewsic Moves”!

3. Stretch: Stretching is important for our minds and bodies. It helps improve flexibility which supports our physical performance in other daily physical activities. Stretching also brings our thoughts to the present moment which can be very beneficial to our mental health. This video offers support to individuals of all levels and ages to start stretching our bodies which overall impacts our mental wellness. 

4. Hiking: Hiking is an excellent form of exercise that connects ourselves back to nature. Not only can we gain the feel-good endorphins from moving, but we also  can gain perspective on how there is so much beautiful life around us. Hiking also has benefits for our heart, balance, and allows us to disconnect from all the outside noise. This link organizes trails for you whether you’re a beginner or an expert.

Not only do we encourage you to move, but music is proven to help motivate our bodies and minds to move at a steady pace for a longer period of time. (Thaut, 2015). Click the link below to see our holiday post from last year that includes a variety of songs to add to your movement playlist! 

Holiday Stress, Mental Health and Music Therapy

5. Join a social group meaningful to you

It can be challenging to put yourself out there, but a rewarding way to  reduce the feelings of loneliness is to make an effort to connect with other people. Like Dr. Vivek Murphy said, one of the greatest elements of life is human connection. Taking the time to listen to someone and practice empathy can help us feel less alone, connected and be a positive presence for someone else. One way to connect with others is to join a club! Finding a group that has similar interests as our own can be a great start to making meaningful connections.

Here are 4 resources to various clubs:

1. Join a book club: Reading is an awesome way to learn, grow, and escape into an alternate reality. It gives us the opportunity to transform our everyday life. Taking the opportunity to talk to people about a book that you just read and enjoyed can be even more transformative! This resource is a reading program that is a worldwide digital version of a local book club. If you can’t find a book club in your community, this is a great way to connect with people from all over the world!

2. Join a singing group: Music is a wonderful way to deeply connect with people. This link takes you to an amazing group called, “The Sofa Singers”. Developed during the pandemic, this group was created with the mission to have an inclusive and supportive worldwide community that sings together online. Regular sessions take place at 7:30pm Tuesday and 11am Friday every week (GMT). Similarly, Mewsic Moves transitioned their Glee Choir for adults with neuro-divers, intellectual and developmental needs during the pandemic to an online zoom platform to help with community connection.

3. Join a gardening community: Gardening can make us feel more at peace and practice mindfulness by being present. It requires us to focus our attention on the immediate task allowing us to feel better in the moment. What’s even better is being able to do this while also having a place to share our little plant treasures with other people. Gardening can also be quite difficult if we don’t know the best way to take care of our plants. This resource link provides 10 online gardening communities! 

4. Join a music appreciation community: A feeling possibly better than listening to your favorite song is having someone who loves that song just as much as you and listening to it together! There is ample evidence of how music adds life to our communities, engages our brains, and strengthens our sense of belonging and connection with others. (Playcore, 2020). This link directs you to a variety of music appreciation groups near you.

Mewsic Moves would also like to take this opportunity to introduce you our own music-making communities, Glee Choir and Musical Minds. 

Glee Choir is our music therapy program for adults with neuro-diverse, intellectual and developmental special needs. The group is a safe space for our adults to share their love for music, while also working on a variety of goals such as building self-esteem, expressing emotions, social skills, and much more. We offer this program in person as well as via zoom to help support adults that are located in remote areas where programs may be less available.

Musical Minds is our group therapy program for individuals with Parkinson’s and/or Alzheimer’s to experience music-making together in a fun and safe environment, while also working on a variety of goals such as improving cognitive functioning, memory, self-expression, motor skills, and much more. We also like to include partners and family members into this program to continue to focus on family connection.

Lastly, we want all of you to know that you are not alone in these feelings. Mewsic Moves felt so deeply about this that we produced a video during the pandemic that focused on mental wellness and invited music therapists from all over the world to join in a musical message to let others know that whenever you are feeling lonely, anxious or depressed, and more… “You are Not Alone”

The next few months can be extremely difficult and draining for some. We want to validate that this can be a very tough time for many and we are here to help support you and hope some of these resources will help you survive this difficult time of the year. 

Peaceful and Well Wishes this Holiday Season. You are not alone. Also if you need additional support we offer a FREE 30 minute consultation and offer counseling sessions to work on strategies to make it through the holiday season.

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Holiday Stress, Mental Health and Music Therapy

During the holidays, we often find ourselves under extreme pressure from media, advertisements, and sometimes even family to have high expectations of joy, family values and gratitude, but sometimes this part of the calendar year can often be taxing and painful for some. We want to make sure you are gentle with yourself and have some musical resources to help you maintain your positive and healthy mind throughout this challenging time of the year. Our amazing music therapist, Kate would like to share a few music interventions we use in our mental health music therapy groups that you can keep at your disposal and practice when things seem overwhelming during the holidays.

1. Playlists

Create the perfect playlist for boosting your mood or even validating your emotions.  Music is inseparable from emotion. Meaning, that if you listen to music that you find uplifting, you can try to refocus your energy into positivity. Listening to music has been proven to lower stress hormones such as cortisol. It also helps regulate your autonomic nervous system which controls your blood pressure. One way to start making playlists is to find a mood or theme and create playlists that encompass that mood or theme. Then, you can use it as a tool when you’re feeling down or stressed. Music can be a support, companion and an outlet, plus much more.

Here is an example of our 5 top Playlist titles and some song examples for each: (click on song titles to listen)

Inspiration Songs

A Change is Gonna Come - by Sam Cooke

Cranes in the Sky - by Solange

Gratitude Songs

Gratitude - by Earth, Wind and Fire

Days - by the Kinks

Releasing Anger Songs

So What - by Pink

Break Stuff - by Limp Bizkit

Distraction Songs

Them Changes - by Thundercat

Wait for a Moment - by Vulfpeck

Nostalgia Songs

Choose songs that remind you of the past and help you reminisce good time. You may also choose songs you listened to when you were 18, or songs you listened to 10 years ago. (Caution - be careful of grieving during these songs, its meant to help you connect to good feelings and welcome those into the present not to grieve or worry that you no longer feel this way)

2. Gratitude Lists

One practice that lends to maintaining positivity in times of adversity, is gratitude. It’s important to stay grateful for the things you receive whether it’s tangible or intangible. It helps you realize what you have rather than focusing on what you don’t have. Tony Robbins also talks a lot about focusing on gratitude as a practice. He states “gratitude and fear cannot exist at the same time” so if anything a gratitude practice can put our fear or negative thoughts on hold.  To create your gratitude list, first, you can put on your uplifting playlist you created from the above playlist example. Then, you can start your gratitude lists out small with three things you’re grateful for and write them down. A great time to do this is in the morning when you wake up, or at night before you fall asleep. Challenge yourself to not repeat items on your lists. Some people create a notebook or a journal just dedicated to gratitude. Then, when you’re feeling down, you can read through all of the things you’re grateful for. 

Here are some songs that you can use while practicing gratitude: (click on song titles to listen)

1. What a Wonderful World - by Louis Armstrong

2. In My Life - by The Beatles

3. Grateful - by Rita Ora

3. Movement

Here at Mewsic Moves, we want to encourage you to move! And what a better way to move, than to music. We’re not telling you to flat out dance, although dancing is so good for you. You can move however you feel most comfortable. Moving your body to music, such as walking, stretching or dancing can help calm and regulate your emotions. It can energize you and it can even get rid of anxious energy and thoughts as many of us feel during the holiday season. What feels comfortable for you? Do you enjoy walking? If so, that bilateral stimulation provides much benefit for your body and mind. Do you enjoy stretching? It can provide stress relief, pain relief and mental clarity. Finally, dancing. It can improve cardio health, it’s gentle on the body, and it often leads to joy. Use your uplifting playlist, or create a dance playlist and find what feels good for you and your body.

Here are some songs that we suggest that will get you up off your feet: (click on song titles to listen)

1. Sir Duke - by Stevie Wonder

2. Hey Ya! - by OutKast

3. Electric Feel - by MGMT

4. Can’t Stop the Feeling - by Justin Timberlake

We want you to first of all know that it’s “OK Not to be OK” (by Marshmellow & Demi Lovato) during these next few months of holidays and the whirling emotions that many of us feel. Although it’s challenging to find contrary action in hard times, we believe in you and want to share some music resources to help you get through this holiday season. We also want to encourage you to reach out and connect with others when you feel alone or need support. We hope that some of these music resources will help and support your optimum mental wellness this holiday season. 

Peaceful and Musical Wishes this Holiday Season.

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