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Lean On Us

Lean On Us

In times of sorrow, how do you carry on? Do you call a loved one? Do you turn to nature? Or, is it a song that gets you through? At UMTC, we know that music can lift the spirits in a special way. In an effort to do just that, our very own Jamie Swieringa combined technology and music to bring smiles to a community of faces.

Jamie Swieringa is an employee at Upstate Music Therapy Center. Her caseload primarily resides at Midlakes Education Center (MEC) in Clifton Springs. Upon school closing in March, Jamie was inspired to utilize her craft to bring hope to her school community.

 

 

Jamie re-wrote the words to the Bill Withers classic “Lean on Me”. She changed the words to “Lean on Us” in hopes that the students and staff would be reminded of all the support present at MEC.  It was her goal to foster community and let families know that MEC is there for them. The teachers and staff know how overwhelming this time is and they want to ensure families know they are supported.

Here is Jamie’s encouraging re-write:

Sometimes in our lives, we go through things, they may cause sorrow

Like not going to school, or seeing your friends

What will happen tomorrow?

Lean on us

When you’re not strong

And we’ll be your friend

We’ll help you carry on

For, it won’t be long

Until we’re going to see

Your face at school again

Please, reach out to us, if there are ideas you need to borrow

For, we all will try to meet your needs oh how we’ll help you so

You just call on me friend when you need a hand

We all need somebody to lean on

You just might have a problem that we’ll understand

We all need somebody to lean on

To implement her project, Jamie sang and played the song on Zoom. At first, she wanted everyone to sing together, but there were too many people! Instead of singing, she thought to have visuals from each participant. All the staff wrote out a message on paper to hold up such as “Stay strong”, “MEC rocks”, “Sanitize”, “We miss you”, “We love you” and “It will be okay”. The result was beautiful.

Jamie shared that this project was an emotional experience not only for the students but for the staff involved. The shared effort to bring hope to students through music was special for everyone.

Over the next couple of weeks, Jamie shared the video with her students through Zoom sessions and Class Dojo. The message eventually reached a wider audience and was featured on WHAM news Bright Spot on April 21.

Click here to check out the news story!

Music therapists understand that therapy isn’t just working on goals and objectives. We know that music is a unifying force. It brings people together, fosters community, and in times of sorrow, brings hope. Throughout this pandemic, UMTC is grateful to be part of our local school communities. It is our goal that with each music therapy session we can bring a little more joy into our student’s homes.

 

 

This blog was submitted by Katie Hall

 

 

Quarantine Self Care

Quarantine Self Care

The sudden quarantine, beginning around the middle of March caused by the Coronavirus, created a panic for some. Many found themselves trying to determine what they should purchase and which errands to run prior to entering an uncertain amount of time remaining at home per state mandates. It has become obvious that self-care has never been more important to protect ourselves against unhealthy patterns and be sure we are regulating our emotions. We suggest close attention to these FIVE areas to insure a balanced lifestyle during this challenging time.

1. Balanced Eating.

Depression and anxiety can cause appetite loss or for some binge eating. If you are having trouble with balanced eating due to the changes in the schedule you were previously following, you may need to set an alarm every three hours to eat a small meal or a healthy snack. Recommended foods that are high fuel are eggs, yogurt, lean meat, raw greens, berries, and nuts.  Cane sugar should be eaten in small amounts and replaced with stevia as a healthier sweetener choice. Comfort foods should be monitored and when consuming them portions should be measured to avoid eating large amounts unintentionally. Staying hydrated is also important. We suggest that you measure the ounces of water you are drinking to be sure you are consuming approximately half your body weight in ounces each day.

2. Good Sleep Regimen.

Creating a bedtime routine or using one that has already worked well is very important. Decrease or eliminate screen time 30 minutes prior to going to bed, especially news coverage or other content that may cause anxiety or frustration. For those having a difficult time sleeping since the quarantine began, the following suggestions may be helpful. An hour prior to bedtime take a warm shower or bath, read an enjoyable book, listen to calming instrumental music (music without lyrics allows the mind to rest), pray, meditate, practice mindfulness, and some may consider taking melatonin. Watch how much caffeine you are consuming as you may be more sensitive to it at this time. If sleep issues last for more than a week a doctor should be contacted.

3. Stay Connected but Not Too Connected.

Feeling isolated or disconnected is one of the biggest challenges for many, especially those who do not have access to social media and devices for teleconferencing. However, at times there can be an over exposure to social media which can cause challenges. People may begin comparing their life circumstances with others, creating further discouragement. Most people have access to watching the news for updates related to the virus and reopening the states, yet again an over exposure to this information can cause increased anxiety and despair. The key is creating balance each day by developing a to-do list of the activities you will engage in. Add social media and news into your schedule and hold yourself accountable to avoid overdosing on these communication tools.

4. Give Yourself a Break.

It is common for us to think the expectations we typically have for ourselves and others should remain the same, however, that is not the case. This can cause an increase in anxiety, depression, and anger. The Coronavirus has created the need for us to step back and look at our most basic needs, many things we generally take for granted. For this reason, we want to be sure that we lower our expectations to what is most appropriate and achievable each day under the circumstances we are experiencing. Reassess your goals, perhaps write new goals for this time, and give yourself praise for the little things because they matter.

5. Find Moments to Create.

You may have more time on your hands than you have had in quite some time. Perhaps your house is cleaner than it has been in years, or maybe it is a mess because you are homeschooling four children. Regardless of your situation finding time to be creative is incredibly therapeutic. Some ideas are to search Pinterest for DIY projects in which you have the supplies already in your home, color, draw, or paint, write a poem, or begin journaling, listen to your favorite music and write a new verse to that song, woodworking, create a collage using old magazines, scrapbooking or playdough.  Create with your children and create on your own. Being creative allows us to learn, grow, and process the emotions we are experiencing.

For more information on developing a better balance during this time or to submit a specific question use our Contact Us tab and someone will get back to you.

Am I Sad or Depressed?

Am I Sad or Depressed?

When you are going through a tough time it is normal to feel down for a while. Emotions like sadness and grief help make us human. But if you are feeling sad or miserable most of the time over a long period of time, you might have depression. How will you know if it is sadness or depression?

 Here are a few questions to ask yourself. Use the following scale.

 NOT AT ALL · SEVERAL DAYS · MORE THAN HALF THE DAYS · NEARLY EVERY DAY

  • How often have you been bothered by feeling down, depressed, irritable, or hopeless over the last two weeks?
  • How often have you been bothered that you have little interest or pleasure in doing things over the last two weeks?
  • How often have you been bothered by trouble falling asleep, staying asleep, or sleeping too much over the last two weeks?
  • How often have you been bothered that you have poor appetite, weight loss, or overeating over the last two weeks?
  • How often have you been bothered by feeling bad about yourself – or feeling that you are a failure, or that you have let yourself or your family down over the last two weeks?

Answering these questions honestly can give you a better idea how you are coping during difficult times in your life or major changes such as job loss, illness, and isolation. If your answers are “several days” or more frequent for any of these questions, I would encourage you to head to the site listed below to take a very quick quiz, 8 questions, that will provide a score at the end. This personal assessment will help determine if you should contact someone to talk about what you are experiencing. Mental health is equally as important as caring for our physical health. Unfortunately, many are guilty of placing less importance on this, causing those in need to not reach out for support.

 If you or someone you know is or has been bothered by thoughts of hurting themself in some way or sensing that things would be better if they were no longer around, it is very important that a contact is made right away for assistance using this link.  https://suicidepreventionlifeline.org/ 

 Quick Depression Quiz:  https://psychcentral.com/quizzes/depression-test/ 

Use the Contact Us Link to Schedule a FREE counseling discovery call.

 

 

Part 2: Is Mindfulness Safe for Everyone?

Part 2: Is Mindfulness Safe for Everyone?

In Part 1 of our Summer 2021 Mindfulness Blog Series, we learned what Mindfulness is and is not.  We also answered the question about its link to religion.  We encourage you to read all the blogs within the series for a comprehensive understanding.    Today we would...

Part 1: What is Mindfulness?

Part 1: What is Mindfulness?

Over the last two decades the word "mindfulness" has been used frequently by people all over the world.  With its original roots in Eastern Culture as a core tenet in Buddhism, and massive spread into Western Culture’s practices of...

Using Creative Arts Therapy to Treat Eating Disorders

Using Creative Arts Therapy to Treat Eating Disorders

With so many health concerns in our country and worldwide it is easy to focus on the pandemic as the leading health concern.  The reality is, especially during the pandemic due to the added anxiety and unpredictability, the intensity for those with eating disorders...

It’s OK to Cry

It’s OK to Cry

During this difficult time, navigating COVID-19 and the changes it has brought into our life, we are grieving.   Many of us have lost the most basic things that we so often take for granted, like our daily routine.  Perhaps you now have all of your children home, so you are grieving the loss of having quiet mom time or getting your to-do list done.  Others are grieving the loss of a job.  Some share that losing the freedom of going out into public without fear of becoming ill has been the most difficult adjustment for them.  Many students are grieving the loss of seeing their friends and teachers each day and others the loss of a prom, senior year events, and graduation.  Teachers are missing their students. Our senior citizens are grieving the loss of familiar faces coming to visit them.  Grandparents are feeling the loss of not being able to hug and play with their grandchildren.  The most tragic loss, the lives that have been taken by this silent enemy, the coronavirus.  The loss is real and deep and spans as wide as our country and across the oceans, as we are not grieving alone.  Every country is feeling losses. 

So how do we cope?  Some will cope by keeping themselves busy.  If they stay busy, they will not have time to think about it.  I have had others say that they focus on the things they do have, technology for communication with others, a house over their head, food on the table and in some cases, they still have their job.  Others cope by talking about how hard this is and how they are pushing through each day for their family who need them.  I spoke to a woman the other day who shared that her faith is the prime reason that she gets up each day.  She knows that God is in control and that she and her family will get through this.  Most of us like to stay strong and focus on what needs to be done each day to navigate all of the losses and changes in our daily lives, but I am here to tell you that “It’s OK to cry”. 

The health benefits of crying are immense.  Research has found that in addition to being self-soothing, shedding emotional tears releases oxytocin and endorphins. These chemicals make people feel good and may also ease both physical and emotional pain. In this way, crying can help reduce pain and promote a sense of well-being.  When humans cry in response to stress, their tears contain a number of stress hormones and other chemicals.  Researchers believe that crying could reduce the levels of these chemicals in the body, which could, in turn, reduce stress. More research is needed into this area, however, to confirm this, but it makes sense.  So, give yourself permission to take a pause and shed some tears, you will be doing your mind, body and soul a favor.  And as always, never try to navigate losses without support.  Find a good listener to share your grief and take comfort that you are not in this alone.

Creating a New Way

Creating a New Way

What if I told you that Counseling could be so much more than how you might currently define it?  The biggest reason that most people do not pursue counseling is because of the stigma.  1. I sit on a couch and they sit in a chair and ask me how I am feeling.  2. Something must be wrong with me if I need to see a counselor.  3. Going to see a counselor will not fix anything.  These are the most common misconceptions I hear on a regular basis.  Fortunately, there are many people who strongly disagree because they have experienced the positive outcome from the valuable time spent in counseling sessions. 

Our counseling services at Upstate Music Therapy Center offer a supportive creative setting to share your most pressing challenges.   We (counselor and participant) create a new way to process relationship challenges, anxiety, depression, addictive tendencies, and other symptoms that are keeping you from living a full and healthy life.  Through music, art, movement, writing, and talking with a Licensed Creative Art Therapist you will be pleased at the insight gained on issues you’ve been struggling with for years.  There is no better time than now to open the door to creating a new way. 

We find ourselves in one of the most shocking and unexpected situations in my lifetime and I anticipate in yours as well.  COVID-19 has forced our lives to take a dramatic change.  Isolation from others, perhaps losing a job, fear related to your current financial situation, being forced to remain in a location that may be stressful, and worried about the health of people we love.   One of things that we find ourselves having more of is time.  Time in our homes, time to think, and time to try something new.  We are offering FREE Discovery Calls for you to speak with Amy.  The call will simply be time to talk about how this unexpected virus has impacted you and your family.  You will be provided with examples of how our counseling is done over video conferencing and the unique way it is different than other counseling you might have tried in the past.  We are only a click away if you need to speak with someone.

For more information about Amy Thomas, LCAT, MT-BC click here

To schedule a Discovery Call with Amy click here