Part 1: What is Mindfulness?

by Amy Thomas | Jul 6, 2021

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 psychotherapy, acceptance-based therapy, as well as yoga and meditation practices – the concept of mindfulness can be confusing.

Is this something I want to learn or use? If I participate in mindfulness does this mean that I am practicing the Buddhist faith? Is it a safe practice for all people? Is there anything I should be aware of before beginning mindfulness? What exactly is mindfulness?

We look forward to exploring these questions and more in our four-part Summer 2021 Mindfulness Blog Series. In this first blog we want to start with the question: What is Mindfulness? Depending on who you speak with this definition may look a little different, however most mental health therapists will provide their clients with a similar definition.

Mindfulness is an awareness of thoughts, feelings, behaviors, and behavioral urges.

By learning mindfulness, we are empowered to be in charge of ourselves in a different way. It has been proven that awareness assists in emotional regulation. Mindfulness can be practiced using one or more of these complimentary activities: eating, walking, laying down, engaging in relaxing breathing, listening to music, completing an art project, coloring, woodworking, watching TV, driving, working, etc. In some cases, individuals bring mindfulness into their prayer life, noticing when they become distracted and returning their attention back to the prayer.

Many who come to us for a visit associate mindfulness only with meditation and religion, but it is much broader than that. If you participate in mindfulness, it does not mean that you are practicing Buddhism or any other religion. Mindfulness is a practice of being aware of the present moment regardless of the activity the person is engaged in. A few of the many benefits of adopting mindfulness are a more relaxed body, a focused mind, the ability to resist an urge, and for some handle a big emotion more successfully.

But with all this goodness comes the reality that mindfulness is not always safe for everyone, especially when experienced in group environments or when mental health challenges cause this practice to intensify disassociation or be thrown back into a traumatic event. We look forward to sharing more about the importance of using mindfulness in a safe way in our upcoming blogs in the four-part Summer 2021 Mindfulness Blog Series.

Parenting: Finding Calm in the Chaos (Part 1)

Jan 25, 2022

Whether you are a parent or not, everyone appreciates calm. Life creates more opportunities for noise,
busyness, tension, and high energy activity than it does for relaxing and peaceful moments. It is for this
reason that adults, teens, and children alike will need to be intentional to find calm. In this first part of our two-part blog, we would like to focus on the needs of parents. What it is like for a parent or foster
parent while raising children? What if they have 2 or more children in their home and one or more has
special needs? That certainly adds complexity into the parenting experience. Their work can be very
hard but incredibly rewarding with the right resources.

Finding Peace on Earth

Dec 7, 2021

As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness. Christmas and Holiday cards send best wishes for a joyous and peaceful new year. There is a very real hunger and thirst for peace, for peace on this earth.

Sounds That Scare Our Children

Oct 24, 2021

It can be common to see children plug their ears or show displeasure toward an unexpected, loud, high
pitched or popping sound, however, how do we know when it is time to get professional help for our
child whose responses appear severe. A quick reaction to a sound means the child is responding to their
good survival instincts so it’s all normal, right?

Using Creative Arts Therapy to Treat Eating Disorders

by Amy Thomas | Jun 8, 2021

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 has risen, and this rise has been documented in children as young as 7 years old.

Worldwide, over 70 million people are estimated to be affected by an eating disorder, including anorexia, bulimia, binge eating disorder, and otherwise specified feeding eating disorders (OSFED). Eating disorders have the HIGHEST MORTALITY RATE of any psychiatric illness. They affect people of all genders, sexual orientations, ages, socioeconomic class, abilities, races, and ethnic backgrounds.

Children are increasingly becoming affected by diet culture and body shame. Studies show 40%-60% of girls 6-12 years old are worried about their body shape or weight. 80% of girls have been on a diet by the 4th grade. Of elementary school-aged kids, 69% of those who read magazines say they have influenced their body image, and 47% say the pictures make them want to lose weight.

While parents are not to blame for eating disorders, they can be a very positive force when it comes to recognizing the signs, seeking out the right type of therapy, and helping their young child recover. Some of the symptoms to look for are the refusal to eat, reduction in portion size, actively dieting, sudden changes in the diet, or social withdrawal. However, some signs that a parent may not as easily notice may include body image concerns, fine hair growing on their body, hiding or hoarding food, weight loss hidden by baggier clothes, a sudden interest in excessive exercising, finding excuses to not be able to eat with others, and becoming angry when offered food.

It takes a team of professionals to join families in helping their child or teenager recover. Good news! When treated EARLY and correctly, eating disorders have the highest and fastest recovery rate!

The therapeutic team is usually a group of clinicians and professionals who can guide the child with an eating disorder through the treatment and recovery process. Because of the complex nature of eating disorders, treatment for an eating disorder can often mean working with several qualified practitioners. Creative Art Therapists may take part in the recovery of a child or teen struggling with a diagnosed eating disorder.

Talk therapy is especially hard for individuals with an eating disorder. They tend to be resistant to talk about the very thing that creates enormous anxiety for them. Creative Art Therapists use music, art, creative writing, and movement to offer a safe space for self-expression and self-discovery.

Creative Art Therapists may choose to use music with or without lyrics for relaxation exercises, learning proper breathing, or to address a particular topic such as body image. Lyrics of the song can be discussed and even rewritten to fit what the individual wants to say or feels. Writing an original piece of music or song with the assistance of the trained professional can be a powerful way to gain new insight. Some clients find improvisation helpful in breaking out of their usual strict and ritualistic thoughts. Younger children tend to prefer upbeat music elevating their mood and distracting them from unhelpful thoughts. Visuals paired with music might even be more engaging for some individuals.

This video is one example of a book adapted into a song that might be used in therapy.

Creative Art Therapists may use art in the treatment of an individual who suffers from an eating disorder. The materials offered can include paint, masks, pastels, boxes, and a few extra materials on the table. The table becomes a place to begin an exploration using color, texture, patterns, shapes, two dimensional or three-dimensional pieces. For people who suffer from eating disorders, art can offer a place of healing or simply an activity of distracting or self-soothing. Art therapy, led by a qualified professional, can allow for a time of rest for a busy mind. For a moment, it can assist in turning the mind from a willful place to a willing and visual perspective toward what recovery may look like, and that it is possible.

Contact us if you or someone you know is looking for help with an eating disorder.

Parenting: Finding Calm in the Chaos (Part 1)

Jan 25, 2022

Whether you are a parent or not, everyone appreciates calm. Life is full of noise, busyness, tension, and high energy activity and we often struggle to find space for relaxing and peaceful moments. It is for this reason that adults, teens, and children alike will need...

Music Therapy for Children with Chronic Pain

Nov 2, 2021

Blog written by Katie Pistilli, MT-BC Chronic pain impacts an individual's entire life. Not only are there physical symptoms to cope with, but there is the emotional struggle of accepting that the pain is indefinite. While chronic pain is a tragedy for anyone going...

Sounds That Scare Our Children

Oct 24, 2021

,It can be common to see children plug their ears or show displeasure toward an unexpected, loud, high pitched or popping sound. However, how do we know when it is time to get professional help for our child whose responses appear severe? A quick reaction to a sound...

Holding a Safe Space to Heal from Trauma

by Amy Thomas | Apr 1, 2021

There has never been a more important time to ensure that our staff have a clear understanding of how to approach individuals using a trauma informed lens. During June 2020, U.S. adults reported considerably elevated adverse mental health conditions associated with COVID-19. Younger adults, racial/ethnic minorities, essential workers, and unpaid adult caregivers reported having experienced disproportionately worse mental health outcomes, increased substance use, and elevated suicidal ideation. Consider the impact on children, not having access to school as they have known. And even more concerning, the impact on children in abusive homes without an escape each day.

“Traumatization occurs when both internal and external resources are inadequate to cope with external threat.”

Van der Kolk & Ducey, 1989.

Trauma is caused from an injury or painful experience that has lasting, or potentially lasting, effect on your life. It’s not the actual event that causes trauma but instead the way in which a person experiences the event. Therefore, two people can be involved in the same accident and yet have different responses to that accident. Three children may witness the divorce of their parents and yet need various levels of support ranging from no or minimal therapy to extensive therapy.

Although we provide services to all ages, a large portion of our work is with individuals 21 and under. The statistics of trauma victims in this age bracket is higher than you might expect.

26% of children in the United States will witness or experience a traumatic event before they turn four.
Nearly 35 million U.S. children have experienced one or more types of childhood trauma.
About 1 in 10 in the U.S. experiences sexual abuse by the time they are 18

As we began providing services remotely for children, we traditionally would see in school, it became clear that as therapists we were going to need to be creative and flexible. Some students did not have the support to get on a Zoom session due to the lack of internet or computer and some were attempting to get on the call alone lacking a parent or guardian to assist them. Other families shared during the Zoom call the impact they were experiencing due to the pandemic, including job loss, mental health challenges, and more.

Being able to identify signs of trauma and approaching all individuals in therapy with a trauma informed lens was a necessity for our staff. Last month, the Upstate Music Therapy Center staff participated in a training offered by the Monroe County System of Care, which was an overview of emotional trauma. Ten of our therapists were able to attend.

Having a trauma informed lens is considered practicing universal precautions. This means being sensitive to the impact of trauma on others and yourself, understanding and utilizing tools to support yourself and others in finding the ability to regulate emotions during times of stress; as well as identifying the system needed to reduce re-traumatization.

Within our staff of Board Certified Music Therapists, three members of our team are also Licensed Creative Arts Therapists. LCATs are trained in psychotherapy and in specific arts disciplines, which may include dance/movement therapy, drama therapy, music therapy, poetry therapy and art therapy.

Creative Arts Therapists use many forms of psychotherapy, mindfulness, relaxation techniques, and the arts to create an accepting environment for processing past traumatic memories and experiences. We hold a safe space within the session for the client’s emotions and apprehensiveness to rise to the surface and acknowledge how difficult it is looking back and exploring thoughts that they would prefer to keep hidden. The therapist offers creative ways in which the client can process feelings, sensations in their body, dreams, flashbacks, and rumination of thoughts. As the client begins to realize that their level of distress is diminishing through therapy, they become empowered in the process, pushing on toward healing and recovery.

If you, your child, or someone you know are experiencing big emotions, yet are unable to identify where they are coming from, or are having repeated unpleasant thoughts, we invite you to reach out and speak with one of our therapists about ways we can help you uncover and work through the underlying source of trauma and find peace.

Finding Peace on Earth

Dec 7, 2021

Written by Amy Thomas, LCAT, MT-BC, C-DBT As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness....

Music Therapy for Children with Chronic Pain

Nov 2, 2021

Blog written by Katie Pistilli, MT-BC Chronic pain impacts an individual's entire life. Not only are there physical symptoms to cope with, but there is the emotional struggle of accepting that the pain is indefinite. While chronic pain is a tragedy for anyone going...

Sounds That Scare Our Children

Oct 24, 2021

,It can be common to see children plug their ears or show displeasure toward an unexpected, loud, high pitched or popping sound. However, how do we know when it is time to get professional help for our child whose responses appear severe? A quick reaction to a sound...

Pause and Hear the Sounds of Spring

by Amy Thomas | Mar 23, 2021

Blog post written by Katie Pistilli.

The world is awakening from its winter slumber and the quiet hibernation of winter is nearing its end. Before we know it, the trees and flowers will be blooming! Maybe you’re already feeling a tickle in your nose from spring allergies. In the year since our world shut down due to the pandemic, no life has gone unchanged. By bringing attention to the seasons, nature, and the sounds of spring around us, perhaps we can see that as the cycles of nature continue, so too can our lives as we know them. No matter how complicated things may seem, there is always a moment to step back and breath in the beauty around us.

In the past couple of years, the term Forest Bathing has grown in popularity. A TIME article published in 2018 explains that the Japanese mindfulness practice heightens feelings of well-being and happiness. You don’t need to have access to a forest to reap the benefits of this practice. Nature is all around us, from the few trees on the edge of your school parking lot, to the birds flying above the city in the sky. Forest bathing is one way to practice mindfulness, and it’s as simple as taking a step out the front door!

Go outside.

See the changes all around you. Are there more colors in the world than there were last week? Yellow, purple, and white flowers are emerging from the soil. Green buds are popping on the trees. Using all your senses, smell the spring rain and mud. Feel the air that becomes warmer as spring settles in. Have you noticed any fresh herbs available in the grocery store? Fun fact: asparagus is usually the first crop to arrive this time of year!

What do you hear?

As a music lover, you may be especially sensitive to the sounds around you. The music of spring takes many forms. You may hear water flowing in a nearby creek or gutter in a parking lot. As you walk out your front doorstep in the morning, there may be birds singing a song. How many different bird songs do you hear? On a chillier day, the ever-famous winds of March may be blowing on your doorstep. Maybe you hear a neighbor’s windchime moving with the wind.

If you are housebound due to a COVID quarantine or caretaking of a family member, you can still witness the sounds of spring. Open up a window and breathe in the air. Share a video such as the ones below with a loved one. Close your eyes, and soak in the gentle sounds.

By reading this blog, we hope you were able to take an opportunity to relax. Think about all you, your family, and our world has been through this year. We have made it to a new season. Hopefully, this spring will bring joy in more ways than one as our towns, countries, and world continue to heal from the COVID-19 pandemic. During these endlessly uncertain times, it’s important to give yourself some grace. Take a moment with your children, your partner, or a moment alone to listen to the world around you. Life has gone on and begun again. The music of spring is here for all who care to listen for it.

Finding Peace on Earth

Dec 7, 2021

Written by Amy Thomas, LCAT, MT-BC, C-DBT As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness....

Sensory Safe Mindfulness

Aug 24, 2021

lik.We hope you have been enjoying our Summer 2021 Mindfulness Blog Series. In this last blog on the topic of mindfulness we want to provide practical ways to apply mindfulness safely. Because each person needs and prefers different ways to slow down the mind and...

Mindfulness Through a Trauma Informed Lens

Aug 10, 2021

In Part 2 of our Summer 2021 Mindfulness Blog Series, we focused on the first three of six important considerations when beginning mindfulness and its safety for everyone. Today we will explore the last three of six, to share our view of the best way to practice...

Solitude: Peaceful or Lonely?

by Amy Thomas | Jan 3, 2021

When you think of solitude, what is the first thing that comes to your mind? Perhaps a bubble bath without interruption, a cup of coffee and a good book, or a walk-in nature, all experienced completely alone because you chose to do so. Others may envision solitude as a quiet space with no sound, void of human connection. This latter description can create the opposite effect of what most people hope to achieve when engaging in solitude. Perhaps they do not like complete quiet or to be alone. Solitude has the potential to open a space where thinking occurs and if we are honest those thoughts can move to a deeper level than we are comfortable with or prepared for. “The moment that people are alone, even for a few seconds, they become anxious, they panic, they fidget, they reach for a device. Just think of people at a checkout line or at a red light,” Turkle a psychologist and cultural analyst says in her TED Talk “Connected, But Alone?” “Being alone feels like a problem that needs to be solved. And so, people try to solve it by connecting. But here, connection is more like a symptom than a cure.”

Some might confuse solitude with loneliness. The difference is that solitude is a fact that you are alone. Loneliness however is a negative response to solitude. It is a denial of wanting solitude so in response perseverating on being on your own rather than embracing the opportunity. Of course, there are times when we did not seek solitude but due to circumstances out of our control, it found us. With the COVID19 pandemic, people throughout the world experienced social distancing mandates by health departments and governments to reduce the spread of the virus. March 2020 rolled in with rapid and unexpected changes. Social settings like restaurants, coffee shops, and stores were closed and social gatherings in homes discouraged. Solitude crept quickly in, yet labeled with the title of loneliness.

How can we move forward and accept solitude as a gift in times like we are currently experiencing? Perhaps it begins with accepting these three truths.

1) Solitude when entered by choice has immense therapeutic benefits.

Over the years I have spoken with people who live extremely busy lives, not because they enjoy the level of activity, but instead because of circumstances. Many of these individuals crave solitude. They look forward to unplugging and carving out time alone to do the things they enjoy and that helps them to feel refreshed. They understand the therapeutic value. It decreases their stress. It allows them to think more clearly. It improves their creativity. It feeds their soul. With many children learning remotely due to the current pandemic, families are having to be intentional to find ways that they can each have periods of solitude to keep all family members as emotionally balanced as possible.

2) Solitude can be positive even when it comes unexpectedly.

The recent pandemic has thrown many people into spaces where they feel isolated. The health restrictions and stay at home policies have created an unpleasant experience for many, especially as we entered the holidays this past year. The limited number of people allowed to gather has caused families to avoid their traditional Thanksgiving, Christmas, and New Year’s celebrations. While some are experiencing gratitude for solitude, others are feeling loneliness and even despair with these unexpected shutdowns. The elderly, many of whom are not tech-savvy, have been cut off from their families. Singles who rely heavily on social events throughout their week are limited to digital communication, which as first seemed like a life preserver, now is not fulfilling their human need for face-to-face connections. This is hard, very hard, but there are ways to find gratitude for unexpected solitude. There is a switch we can flip to decrease loneliness. Here are a few ideas:

– Create a list of things you used to enjoy doing, things you currently enjoy, and things you are hoping to do in the future. Circle the ones that you can do as an individual activity.

– Use your five senses to be mindful of how the experience feels and in what way you are grateful for it. Add one or two of these activities to your daily schedule. Daily schedules keep us focused on things that are positive instead of resorting to feelings of loneliness.

– Within that schedule make sure to add in your social opportunities whether online or with one or two people so you also have that to look forward to.

3) Solitude can alert us to our need for support.

It’s very important that we do not ignore signs of depression and anxiety. An increased level of isolation can reveal and heighten the symptoms and cause individuals to not reach out to others. Sometimes our thoughts are heavier than we can process alone. Clinical depression is a state where you often cannot make yourself do what you want to do or enjoy. Concentration issues, crying, feeling hopeless, apathy, and irritability are other common symptoms. Severe anxiety can also surface. You may have trouble finishing a simple task, feel muscle tension, guilt, or changes in sleep or eating patterns. If this is the first time you have noticed these symptoms, or they are worse than you have experienced before, it is important to reach out or have someone you trust to reach out for you. There are mental health specialists who are available as well as your physician. If you need guidance or know someone who does, feel free to use the Contact Us link for support. A Licensed Therapist will get back to you.

As we enter 2021, we encourage you to reboot using the gift of solitude, learn to flip the switch from loneliness to creating spaces of gratitude, and seize the moment to reach out for support.

Happy New Year!

The post Solitude: Peaceful or Lonley? was first published on Upstate Music Therapy Center.

Jazz Music Cocktail: A Healthy Recipe for the Season

by Amy Thomas | Nov 29, 2020

Do you think these legendary jazz musicians – Louis Armstrong, Duke Ellington, Charlie Parker or Miles Davis – could have ever imagined the impact their music would have on a person’s mind, body and soul?

Jazz music developed in the United States in the very early part of the 20th century. New Orleans, near the mouth of the Mississippi River, played a key role in this development. African American musical traditions mixed with others caused jazz to emerge into a blend of ragtime, marches, blues, and other kinds of music.

This passionately played and written music isn’t just pleasing to the ear, there are health benefits associated with specific jazz styles. The benefits are wide-ranging, but for this blog we have chosen to focus on jazz’s power to relax us, regulate blood pressure, and increase successful sleep patterns.

Join us as we mix up a jazz music cocktail. We suggest this cocktail for stress reduction as we enter the holidays. Our recipe or one you choose to create, when listened to regularly, is sure to provide you with a happy and healthier holiday season.

Ingredient #1 Better Mood: Studies show after listening to jazz music for an hour every day for a week, listeners experience 25% less depression than non-listeners.

Begin the Beguine

by Beegie Adair

Ingredient #2 Better Regulated Blood Pressure: According to studies, music (including jazz) and laughter can lower blood pressure by causing blood vessels to expand by up to 30%.

Alone

by Kenny G

Ingredient #3 Better Sleep: Studies show that just 45 min of soft, slow music (60-80 BPM) like jazz, before bedtime results in better and longer night-time sleep which allows for more productivity during the day.

Unspoken

by Chuck Loeb

With so many styles of jazz music to choose from, the options are endless. Create your own recipe by using a mix of ragtime, smooth jazz, big band, jazz-funk, or cool jazz. Whatever you choose, studies confirm that you are making a heart and mind healthy choice.

Here is a fun fact. A study conducted by Dorothy Retallack in 1973 played music to plants for two weeks. Plants “listening” to classical and jazz music physically leaned 15 to 20 degrees toward the radio. Plants even sense the importance of leaning in and appreciating the joy of jazz.

Cheers to you, as you mix your own special jazz cocktail this holiday season!