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National Stress Awareness Month: 7 Quick Ways To Reduce Stress

From mindfulness meditation to laughter, journaling and more, take a look at how to reduce stress quickly

MusiCares

Apr 4, 2018 - 4:15 pm

Since 1992, April has been reserved as National Stress Awareness Month, which serves as the perfect time to slow down, take a look at how stress impacts our lives and learn how we can better guard against its adverse effects.

Dave Navarro's Powerful Message Of Hope

Everyone feels stressed at times and sometimes stress can even be helpful. It can keep us motivated at important moments, such as during a job interview or a high-profile performance. But prolonged periods of stress without reprieve can have devastating consequences, causing physical problems such as high blood pressure or heart disease or mental health issues such as anxiety or depression.

While we can't avoid stress completely, here are seven ways to help keep stress under control this month and all year long.

Breathe Deep

One of the best ways to combat stress in the moment is to take a couple minutes to focus on breathing. Spend five minutes focusing on the breath, deeply breathing in slowly through the nose and out through the mouth, which will slow the heart rate and reduce blood pressure.

Meditation

Mindfulness is more than just a trendy buzz word. It helps bring focus back to the present moment, which reduces all the tension of the what-ifs. Identify each of the five senses, finding something you see, hear, smell, taste, and touch to bring a few moments of relief. There's also plenty of apps that can serve as a guide.

There are various types of meditation and finding one that works for you can be life-changing. Just ask Katy Perry, who incorporates Transcendental Meditation — a technique promoting a state of relaxed awareness— into her daily regimen.

"I start the day with Transcendental Meditation. It puts me in the best mood. I wake up and just prop myself up in bed for 20 minutes," Perry said in 2017. "It's changed my life, it's changed how I think about things. I meditate before I write a song, before I perform. I feel my brain open up and I feel my most sharp."

Laughter

It's not a laughing matter — studies have shown that laughter can not only reduce the stress-causing hormone cortisol, but it can boost our immune system, increase blood flow and improve memory. Give it a try with these funny animal photos.

Get Exercise

From walking to running, kickboxing or jumping rope, physical activity has long been a solid way to combat stress. It burns excess energy and releases endorphins, chemicals that help us feel better. Even if there isn't time for a full workout, just a quick five-minute powerwalk will do wonders.

Ellie Goulding is one of the many advocates for the power of exercise — more specifically, running. "The thrill of running is purely physical. I could tell you it's a spiritual high, but that would be a lie. I'm an endorphin addict," Goulding told Shape.com.

In addition to the physical benefits, Goulding told TheCut.com that "fitness is [good] for your mental health. You do feel better after a workout. …"

Journal

It may sound cliché, but in times of stress, bust out the journal and write out all your thoughts, anxieties and frustrations. Free write without censoring. This gives stressors an outlet so they no longer take up as much space in our head. And just so you know, visionaries such as Albert Einstein and Thomas Edison believed in the power of the journal.

Guided Imagery

Similar to mindfulness, using guided imagery, say picturing that perfect beach scene or mountain escape, will promote a calmer feeler in the body. This technique helps take advantage of the connection between the visual brain and the involuntary nervous system. By focusing attention even more by imaging something like a lemon or orange peel using all five senses, you'll promote stress reduction and relaxation.

According to noted physician/author Dr. Andrew Weil, "guided imagery can effectively help decrease pain and the need for pain medication, reduce side effects and complications of surgery, lessen stress and anxiety before and after procedures, reduce recovery time, improve sleep, strengthen the immune system, and boost self-confidence and self-control."

Turn To Music

Musicians and fans alike know that music has the power to transport the soul, and that includes the ability to reduce stress. Whether it's releasing some frustration by head banging along with your favorite metal track, taking in the tranquil sounds of a classical concerto or grooving to an ambient soundscape, music can help a state of relaxation. And there is plenty of research to prove it.

"Music … reduces levels of the stress hormone cortisol," said Daniel J. Levitin, PhD and author of the book This Is Your Brain On Music.

Even better yet, pick up an instrument and make some music.

"Music-making is linked to a number of health benefits for older adults," Suzanne Hanser, chair of the music therapy department at the Berklee College of Music, told LiveScience.com. "Research shows that making music can lower blood pressure, decrease heart rate, reduce stress, and lessen anxiety and depression."

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How MusiCares Helps "Lighten The Load" For Clients In Need

Learn firsthand how the lifesaving assistance from the health and human services organization have benefited those in the music community

Renée Fabian

MusiCares

Jun 12, 2018 - 3:38 pm

Sometimes life can be hard, whether faced with a medical emergency, a natural disaster or recovering from addiction. In these times, having someone by your side to help "lighten the load" can make all the difference. For professionals working in the music industry, that's where MusiCares comes in.

Dave Navarro's Powerful Message Of Hope

The lifesaving work of MusiCares covers a wide range of services for music industry creators to lend a hand for times when difficulties arise, including preventative care, instrument replacement, access to medical care and treatment, and so much more. It's a true safety net for musicians in need.

These services also include basic living support, including financial assistance for rent, car payments and utilities when unforeseen circumstances arise. For one client undergoing a life-threatening medical condition, that extra boost provided an extra security net that made an incredibly difficult situation just a little more manageable, and that's what MusiCares is all about.

"I just wanted to tell you again just how deeply you've touched our hearts and lightened our load," said a MusiCares client. "We're far from out of this mess, but MusiCares helped us out tremendously. I'm not sure how we would have survived the past few months without your support. Please accept our heartfelt thank you for all you did for us. You're angels sent from above. May God richly bless you and MusiCares."

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Mental Health Awareness Month: Yes, Mental Health Treatment Works

As we close Mental Health Awareness Month this May, survey how treatment for mental illness can lead to hope and recovery

Renée Fabian

MusiCares

May 31, 2018 - 4:50 pm

Many times we tend to focus on the devastating impacts of mental illness — one in five U.S. citizens lives with a mental illness but more than 55 percent don't receive treatment in any given year. Often this focus helps expand on the breadth of the issue and initiates momentum to urge public officials to take action and to help organizations hone their services accordingly. But as we close Mental Health Awareness Month this May, it's also important to remember there's hope.

Dave Navarro's Powerful Message Of Hope

According to the National Alliance on Mental Illness, 70 to 90 percent of those who have a mental illness experience improvement with treatment, including a reduction in symptoms and a better quality of life. This improvement can be accomplished through psychotherapy, medications or a combination of the two.

However, before a course of treatment can be successful, the first step is to know when to reach out for help.

As cited by the American Psychiatric Association, potential symptoms that could indicate someone is experiencing mental illness include withdrawal and isolation, having trouble at school or work, issues with concentration, a sense of having a "short fuse," apathy, feeling disconnected, persistent anxiety, unusual changes in behavior, mood or even habits such as sleeping and eating. Also be on the lookout for signs of an emergency, such as suicidal ideation, which requires immediate intervention.

"Sometimes the signs are obvious but at other times, something may feel slightly off and you can't figure out what it is," wrote psychologist David Sack in Psychology Today. "Contrary to popular misconception, you don't have to be 'crazy,' desperate or on the brink of a meltdown to go to therapy."

As Sack alludes to, the time to get help may be, perhaps surprisingly, before there is even anything noticeably wrong — preventative mental health care, if you will.

"I know this sounds strange, but I believe the best time to consider treatment is when things are going well," advises counselor Al Andrews, founder and executive director of Porter's Call. "Ninety-nine percent of the individuals who come into my office, arrive because they have a problem. … The Titanic has hit the iceberg and the ship is taking on water. ... What if people sought treatment when they heard there might be icebergs in the water ahead? The sooner that can be explored, the better that individual has to live a healthier life."

Jacoby Shaddix quote for Mental Health Awareness Month 2018

Music Saved My Life: 2018 Mental Health Awareness Month

If you're ready to seek out mental health resources, there are several places you can start. Try therapist directories such as the one at Psychology Today or through your insurance provider. Mental health helplines can also be a great source of local mental health information for all income levels. Reach out to friends for possible referrals, or if you're a musician or music industry professional, call MusiCares to talk about what resources may be available.

Regardless, never be afraid to reach out for support, whether you're not feeling like yourself or you want to make sure your mind stays in tip-top shape. Treatment for mental health is available, and when people stick with it, it's effective. There's hope for everyone struggling with their mental health, including you.

"I was struggling with anxiety that I never had before following the passing of my father and a recent breakup. I couldn't get on a flight, barely get on stage and my life felt like it was crumbling apart," said a MusiCares client. "My manager called MusiCares and they helped me with a psych evaluation, medication and psychotherapy. I'm beginning to feel better and know it's a long road but finally have hope when I didn't before."

6 Tips For People Who Can't Afford Mental Health Care

Sad looking teenage girl holding phone in hands

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What You Need To Know About Adolescent Mental Health

This Mental Health Awareness Month, take a closer look at mental illness warning signs in young people and what you can do to help

Renée Fabian

MusiCares

May 3, 2018 - 2:44 pm

A sullen teenager slams the door in your face for the 10th time this week. An energetic fifth grader bounces off the walls of the classroom, a bundle of energy that won't be contained. Your 12-year-old child is afraid of the dark and performs a nightly ritual to ward off the "monsters."

Dave Navarro's Powerful Message Of Hope

These scenarios are likely to pop up in the household of concerned parents. The questions for many, however, are which behaviors represent typical adolescence and normal development, and which may be caused by mental illness?

It's not always so easy to tell, which begs another question: Where should a parent start?

"Any time that a child or adolescent's behavior shows a dramatic change, primarily with things like isolating from friends and family, changes in eating or sleeping patterns, and any significant changes in their usual activities, like things that they used to really enjoy they don't enjoy now," that's when to consider getting a child extra help advises Texas-based psychotherapist Margery Boucher.

Parents should think twice if a child is isolating away from friends as opposed to withdrawing from family to spend time with peers. Other warning signs to watch out for are being secretive versus wanting more privacy or losing interest in all activities instead of evolving from childhood interests to teenage activities. Also, be on the lookout for extremes, even when they might seem to be unlikely causes for concern.

"They used to never want to hang out with friends and now all the sudden that's all they want to do, which might seem counterintuitive," Boucher says. "But sometimes if there is drug behavior … suddenly they'll want to hang out with a certain group they've never wanted to be around before."

While these differences in behavior can be subtle or hard to detect, Boucher says that most parents know their kids and they should trust their gut when questioning a child's behavior. If caregivers have suspicions something more than developmental angst may be going on, it's critical to reach out for professional support because "you just never know what a kid could be going through."

Share your story: notalone.nami.org —— “Dopamine is more than the ‘good feeling’ chemical. It’s also helping regulate my mood, sleep, cognition and behavior. —— As a therapist, I always like to assign challenges to my clients. Here’s one for you: The next time you’re feeling stressed, overwhelmed, sad, etc., put on an upbeat song, bring your whole attention to the music and lyrics and move (dance, walk, etc.). That’s it. —— If it seems simple, that’s because it is. When we’re having a tough time, we tend to sit and dwell. So, let’s do the opposite. Let’s move and distract. —— And to be clear, I’m not suggesting ‘distracting’ as in ‘avoiding.’ But we often confuse dwelling with problem-solving, and dwelling is actually just focusing on feeling bad, rather than a proactively solving a problem. When my clients report dwelling, I often ask, ‘So, you’ve sat on the couch and dwelled for a few weeks now, and nothing has changed. How about we try something different?’” #mentalhealth #mentalillness #therapy #recovery #stigmafree

A post shared by NAMI (@namicommunicate) on Apr 5, 2018 at 12:04pm PDT

In addition, mental illness in those under the age of 18 isn't uncommon. According to the National Alliance on Mental Illness, 20 percent of young people between ages 13–18 live with a mental health condition. For those 14 and older with a mental illness, 50 percent will drop out of high school. And if left untreated, mental illness can be deadly — suicide is the third leading cause of death among 10–24-year-olds.

Mental health for young people is different than adults, from diagnosis through treatment. For this reason, when seeking professional support for a child, look for a specialist through resources such as Psychology Today's therapist network, an insurance provider's directory or by reaching out to MusiCares if you're a music industry professional.

"It's very, very important for parents to make sure that they find a clinician who specializes in diagnosing, assessing and treating children or an adolescent, not just any therapist," Boucher underscores. "Parents need to be informed consumers. … [Don't] be afraid to call a therapist or a psychologist up and ask, 'Hey, can I ask you some questions?' and interview them. That's very important."

Music Saved My Life: 2018 Mental Health Awareness Month

In the meantime, there are ways parents can help protect a child's mental health, especially in teaching children about emotions.

"Kids often times don't have a label for the feelings they're having and so they don't really know how to express that feeling," Boucher says. Parents can reflect emotions back to kids so they can label and manage feelings in a healthy manner.

"If a kid comes to a parent and they're obviously upset about something, label those feelings for the kids," Boucher explains. "Say, 'Gosh, you're really angry about this.' And then talk to them about that emotion and say, 'It's OK to be angry but it's not OK to slam doors. Let's talk about how to really express your anger.'"

Another great way to support kids' mental health? Activities. Outside playtime, sports, and particularly music and the other arts provide a creative outlet for energy and emotions that keep children's minds healthy.

"[Give] kids avenues for letting out various emotions," Boucher says. "Art is a great thing for anyone to be able to express feelings."

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Dr. Lee Norton

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MusiCares Partner Profile: Dr. Lee Norton's Lifesaving Trauma Work

Learn more about the lifesaving work of a leading expert on trauma and recovery

Renée Fabian

MusiCares

Mar 30, 2018 - 8:58 am

The mass shooting on the Las Vegas strip on Sunday, Oct. 1, 2017, during the Route 91 Harvest music festival had a devastating impact on the music community, for both the artists who participated in the festival and the concertgoers in attendance.

Dave Navarro's Powerful Message Of Hope

Such an event can also have a major impact on the mental health of those exposed to such a trauma. This event was particularly distressing for several reasons, including that the environment in which it occurred was generally considered safe, festivalgoers and artists were exposed to a combat situation without warning, and much of the event was unintentionally broadcast to the viewing public, including the loved ones of concertgoers.

Immediately following the attack, trauma experts such as Dr. Lee Norton, founder of the Center For Trauma Therapy in Nashville, Tenn., were notified to provide support to victims as they returned home. By Tuesday following the Las Vegas shooting, Norton helped treat victims who had returned to Nashville. By Wednesday, MusiCares and Music Health Alliance partnered to present a town hall for victims where Norton and others spoke about the dynamic of mass casualty. And by the next week, Norton went out to support Jason Aldean's tour, as he was performing the festival's closing set when the shooting occurred, where she stayed for two weeks.

Given these quick response efforts and the resilience of the music community, which Norton has identified as a strength, the outcomes for those she worked with following the shooting have been positive.

"One of the greatest predictors of how well an individual or group will heal from a trauma is the response by the community," Norton says. "We now know that transparency and support are essential to good outcomes, which is why I have been so pleased with the way that the music community has come together to create a safe container for healing. But there is more work to do."

"I've found [musicians] to be naturally buoyant and optimistic, and to possess flexible and effective coping skills."

Norton, now a leading member of the field in treating trauma, was first introduced to trauma work as a student.

"In graduate school, I worked for an investigator, and quickly realized how much of the population had experienced overwhelming stress and had few resources with which to address it," Norton says. "I continually saw the same symptoms and that the inability to integrate stressful events into a coherent narrative affects all spheres of functioning — love, work and play."

From there Norton studied under experts such as Charles Figley, PhD, at the Trauma Institute at Florida State University, and Lou Tinnin, M.D., at the Institute for Trauma Therapy where she was completing a post-doctoral fellowship when the Sept. 11 terrorist attacks led her to work for months with first responders, survivors and their families.

She also had the opportunity to both learn and teach about the "history of the study of trauma, the signs and symptoms of acute and chronic [stress], and how to assess and treat [post-traumatic stress disorder] and related disorders," which, in addition to her private practice, is a mission she remains committed to in her work today.

Among the populations Norton works with are musicians, in part thanks to her partnership with MusiCares and the charity's lifesaving work.

"I first learned about MusiCares a few years ago, when a client was referred for treatment but had no financial resources," Norton says. "I was astonished by how loving and supportive Debbie Carroll and her team here in Nashville were, not only toward the client but to me as well. I have since shared many clients with MusiCares [in] Nashville to very good effect and I still receive kind, generous notes of thanks for my contribution."

This partnership is important because, for artists, the potential to be adversely affected by trauma is always right around the corner because of the unpredictable nature of being a working musician. There's traveling on buses, being away from home and loved ones, the obligation of never missing a show, and the seemingly endless pressure to be creative. Not to mention, many performers have the added stress of public scrutiny.

"[A career in music] requires unusual grit and perseverance that can exceed the limits of even the most resourceful person," Norton says. "When an additional stressor is added to the equation — the death or illness or a loved one, an accident, financial loss, or divorce — it may tip the balance away from wellness and toward disorder of extreme stress."

When left untreated, these stresses can lead to bigger mental health issues. According to Norton, about 70 percent of Americans will experience a traumatic stressor at some point in their lives and 20 percent of these will meet the criteria for post-traumatic stress disorder. Unresolved trauma can also be a huge factor in substance abuse issues.

"Trauma is intensely dysregulating; it can affect sleep-wake cycles, appetite, mood, and how we perceive events. Trauma makes us feel unsafe within ourselves, with others and in our environment," Norton says. "Self-medication is logical because it changes the chemicals that dictate how we feel … and in the short-run they provide relief. The problem is that in addition to becoming ineffective, drugs, alcohol and illicit activities eventually result in result in increasing problems."

The good news is that by seeking treatment with professionals such as Norton, as well as opening up and supporting each other as a community, resolving trauma within the music industry is very attainable.

"One of the most important things that we have learned about traumatic stress over the past 20 years is how treatable it is," Norton says. "I have now worked with dozens of individuals in the music industry and have been impressed by how quickly they respond to education about trauma and integrate traumatic events. As a group, I've found them to be naturally buoyant and optimistic, and to possess flexible and effective coping skills. The result is that even minimal intervention of traumatic stress can be sufficiently potent to resolve many obstacles."

As for her continuing partnership with MusiCares, there's a lot to look forward to.

"I do not know of any organization that serves its members with greater affection and devotion," Norton said. "I am honored to be a partner of an organization of such integrity and commitment."