Objective:
The goal of this practice is to help you reclaim a sense of agency and control during moments of overwhelm. By intentionally choosing to “take control of your hearing” by listening to calming or personally significant music, you can create a predictable and positive impact on your emotional state, helping you feel more grounded and present.
Trigger Identification:
What happens when you get overwhelmed? Where do you tend to get overwhelmed? Familiarize yourself when the situations and environments you find overwhelming. Recognize signs of emotional overwhelm, which may include:
- Racing thoughts
- Increased heart rate
- Sudden mood changes
- Feeling unable to concentrate due to environmental noises
- A general sense of losing control over one's feelings or surroundings
Music Selection:
Choose music that naturally evokes feelings of calm, relaxation, or personal resonance. The selection can vary widely depending on individual preferences. It should be music that has previously helped you feel down-regulated and soothed.
Technology Setup:
The specific details of how you will do this will vary depending on your access to technology. If you want help with the details of your specific setup, you should book a session with me, and I will help you figure it out. Some general steps include:
- Create a dedicated playlist labeled something like "Emergency Rescue Music."
- Set up easy access through shortcuts on your device for immediate playback.
- Consider periodically updating the playlist to ensure it remains resonant and effective.
Physical Preparation:
Try to always carry a charged music-playing device (typically a smartphone) and a pair of noise-blocking headphones. Practice deploying this setup swiftly to ensure you can respond quickly when overwhelmed.
Guided Instructions:
- Notice the Signs: At the first sign of overwhelm, acknowledge your need for intervention.
- Initiate the Practice: Swiftly put on your headphones and start the Emergency Rescue Music playlist.
- Engage Fully: Close your eyes if possible and allow the music to envelop you. Focus solely on the sound and the feelings it evokes.
- Duration: Continue listening for as long as you need, and notice any shifts in your emotional state.
- Disengage Gradually: When you are ready to stop using music, you can consider slowly lowering the volume to reacclimate to your environment before removing your headphones.
Integration with Daily Life:
Incorporate this practice into your daily routine by:
- Practicing the deployment of this exercise during times of minor stress to build familiarity.
- Keeping your device and headphones readily accessible in all environments—home, work, travel.
Reflection Component:
Post-practice, reflect on the following questions to deepen the integration of this experience:
- What changes did you notice in your physical and emotional state after using the music?
- How did the act of choosing your sensory input affect your sense of control over (or freedom within) the situation?
- What might you adjust next time to enhance the effectiveness of this practice?
Adaptability:
This practice can be adapted to various environments:
- At home: Create a dedicated quiet space where you can retreat with your music.
- At work: Keep headphones in a desk drawer for quick access.
- While traveling: Ensure your device and headphones are easily reachable, such as in a carry-on bag.
This practice aims to empower you to manage sensory overwhelm and regain emotional stability through music.
Examples:
Here are some example tracks to get you started. I encourage you to find your own personally relevant tracks.