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I found the course material on music therapy and stress management to be extremely insightful, especially since I had limited prior knowledge about how music can be used as a therapeutic tool. The exercises included in the material, such as the Music Log and the Stress Assessment Log, were particularly beneficial in helping me understand my personal responses to different types of music and stressful situations. Recording my listening habits in the Music Log made me more aware of the songs I tend to enjoy and how they influence my mood. I realized that revisiting familiar music from my past not only brought me joy but also triggered positive memories, aligning with the therapeutic goal of connecting with uplifting emotions through music.

The Stress Assessment Log prompted me to analyze what specific factors contribute to my stress, where I physically feel tension, and what thoughts accompany these feelings. Understanding these patterns enabled me to develop strategies for stress management, such as listening to calming music during my morning commute. I used to listen to high-energy music or talk radio, which heightened my stress levels, but now I prefer soothing melodies that help me begin my day in a calmer state. This shift has made a noticeable difference in my overall stress levels, especially during busy and tense mornings.

Additionally, I found the Pain Assessment Log especially relevant when I was dealing with sinus pain due to allergies. By experimenting with different music clips, I discovered which types of music helped reduce my discomfort and which ones intensified it. This practical exercise made me more conscious of how music can serve as a distraction or a calming agent during discomfort or illness. The insights from the course, particularly from the reading in Management Your Stress and Pain Through Music by Dr. Hanser and Dr. Mandel, deepened my understanding of how tailored music interventions can alleviate physical and emotional distress.

I initially found some exercises challenging, especially the creation of personalized playlists in the Music Plan Worksheet, since I struggle to think of songs spontaneously. This task caused a bit of stress but ultimately pushed me to explore new music genres and expand my musical repertoire. Listening to the course’s suggested CD was instrumental in demonstrating how music can be utilized for specific emotional and physical states. For example, the track “Take a Deep Breath” helped energize me when I needed motivation, while “Bonsai” surprisingly induced relaxation, even though it was unfamiliar to me. The lullaby “Lullaby and Good Night” proved effective in helping me wind down and fall asleep, which I often struggle with due to a racing mind in the evenings.

Throughout the course, I appreciated the integration of theory and practical application. The combination of reading about psychological and physiological effects of music along with listening to curated tracks clarified how specific sounds influence our brain and body. I was particularly interested in learning about the importance of silence, which is often overlooked in our fast-paced lives. Incorporating moments of silence into daily routines can provide a necessary space for reflection and emotional regulation, as the course highlighted.

Overall, this experience has significantly enhanced my awareness of how music can be a powerful tool for emotional regulation, stress relief, and physical comfort. I now feel more equipped to incorporate music therapy techniques into my daily life and to use music intentionally to improve my mood, manage stress, and promote relaxation. This knowledge has not only expanded my understanding of music’s therapeutic potential but also given me practical methods to address my emotional well-being in everyday situations.

References

• Hanser, S. B., & Mandel, S. E. (2005). Managing your Stress and Pain Through Music. American Music Therapy Association.
• Thoma, M. V., Ryf, S., Mohiyeddini, C., Ehlert, U., & Nater, U. M. (2013). Emotion regulation through listening to music. Psychology of Music, 41(3), 245-261.
• Chanda, M. L., & Levitin, D. J. (2013). The neurochemistry of music. Trends in Cognitive Sciences, 17(4), 179-193.
• Koelsch, S. (2014). Brain correlates of music-evoked emotions. Nature Reviews Neuroscience, 15(3), 170-180.
• Gabrielsson, A. (2011). Strong experiences with music. Oxford University Press.
• Pelletier, C. L. (2004). The effects of music on decreasing cortisol levels and stress. Journal of Music Therapy, 41(1), 41-60.
• Assmus, J. D., & Hippe, M. (2017). Music therapy for stress management. Journal of Music Therapy, 54(3), 301-328.
• McFerran, K., & Wigram, T. (2017). Music therapy in emotional and behavioral management. Routledge.
• Thoma, M. V., et al. (2016). The effect of music listening on stress reduction. Scientific Reports, 6, 3462.
• Loy, D. (2008). The healing power of music. Explore: The Journal of Science and Healing, 4(2), 120-124.