《心理科》音乐:舒缓压力

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  《心理科》音乐:舒缓压力

  Ilona L.Tobin博士



  大多数人都经历过音乐带来的放松效果,从按摩过程中在背景中弹奏的长笛轻柔的声音,到在艰苦的上下班途中用耳机调音的世界。

  繁忙的日程安排,繁忙的家庭,经济压力和生活中的许多复杂情况,压力会渗透到日常生活的方方面面。 无论您是承受更大的持续压力,还是只是想享受放松带来的许多健康益处,音乐都可以发挥重要作用。 它具有吸引身体,思想和精神并使您进入放松状态的力量。 

  思想

  听音乐可能会唤起记忆,图像或场景。 音乐配乐就是通过这种方式来“讲述”电影的故事。 我们每个人都可以有意地为自己的生活创建音轨,音乐治疗师Jennifer Buchanan在她的书《 Tune In:有意使用音乐来抑制压力,提高士气和恢复健康》中指导我们做到这一点。 布坎南说,通过选择聆听与平静的记忆,图像或场景相关的音乐,您可以将自己从烦恼自己的消极思想中分散出来。 音乐还可以帮助您发挥创造力,解决问题的头脑,以便您可以为令人担忧的情况提供建设性的解决方案。

  身体

  有目的地选择的音乐还可以唤起人们在放松气氛中的物理感觉。 无论您是躺卧,听慢节奏的交响乐,还是在舞池上放松而大声敲打,音乐都能使您从压力中释放出来。

  灵魂

  参加音乐会,与一群人一起创作现场音乐,甚至与收音机一起唱歌,都可以帮助我们感觉与自己之外的世界的联系,有时还可以与更深层次的精神存在联系在一起。 确实,音乐在世界上大多数宗教中都起着重要作用。 尽管将音乐用作治疗方法可追溯到亚里斯多德的著作,但音乐疗法最初被认为是第一次世界大战和第二次世界大战之后的职业,当时它被用于患有多种疾病的退伍军人,包括PTSD(创伤后应激障碍) )。 在她的书中,珍妮弗·布坎南(Jennifer Buchanan)与PTSD的音乐治疗客户分享了她第一次见面的故事。 在他们见面之前,他已经与世隔绝,并把大部分时间都花在了房间里。 当他初次见到Jennifer并听着她唱歌时(这是音乐治疗师使用音乐来改善其客户健康和福祉的众多方式之一)时,这种经历将生命的火花带回到了他的眼中。 很快,他通过扩大活动范围并与周围的人更紧密地互动,以其他方式表达了这种活力。 关于缓解压力,布坎南说,音乐的速度不是关键,对于某些人来说,放松是快速的音乐,而是找到自己的个性化压力处方。 她建议您首先确定哪种风格,速度,乐器或声音会给您带来安慰。 选择一种具有这些品质的音乐,然后通过此练习花费20分钟让自己沉浸在音乐的轻松力量中:

  找到一个舒适的地方,坐在或靠近扬声器躺下,或戴上舒适的耳机。

  打开音乐,确保音量足够大,足以引起您的注意,但又足够低,不会伤及您的耳膜。

  花几分钟观察您的呼吸,将您的思想从外部转移到内部。

  完全将注意力转移到音乐上,并保持在那里。 跟随旋律,或注意音乐中的停顿。 如果您发现自己漂移了,请轻轻地使自己回到声音中。

  经常重复,效果持久。

  研究表明,通过这种有意听音乐可以改善情绪,减轻压力。

  伊洛娜·托宾(Ilona Tobin)在密歇根州伯明翰(Birmingham)担任心理学家,婚姻和家庭治疗师已有25年以上。 有关更多信息,

  本文为为个人学习、科学研究(科学普及)或者欣赏用,本文仅代表作者观点,仅用于分享交流用,如有侵权请告知将立即删除

  Music: A Soothing Balm for Stress

  by Dr. Ilona L. Tobin



  Most people have experienced the relaxing effect of music—from the soft strains of a flute playing in the background during a massage, to tuning out the world with your headphones during a grueling commute on public transit.

  With hectic schedules, busy families, financial pressures and life’s many complications, stress can permeate every aspect of daily living. Whether you’re experiencing more persistent stress or just looking to enjoy the many health benefits of increased relaxation, music can play an important role. It has the power to engage the body, mind and spirit and carry you into a more relaxed state.

  The Mind

  Listening to music may evoke memories, images or scenes. This is how music soundtracks help “tell” the story of a movie. We can all intentionally create soundtracks for our lives, and music therapist Jennifer Buchanan guides us in doing just that in her book, Tune In: Use Music Intentionally to Curb Stress, Boost Morale and Restore Health. Buchanan says that by choosing to listen to music that you associate with calming memories, images or scenes, you can distract yourself from the negative thoughts that are worrying you. Music can also help engage your creative, problem-solving mind so that you can come up with constructive solutions for the worrisome situation.

  The Body

  Purposefully chosen music can also evoke the physical sensations of actually being in those relaxing scenarios. Whether you’re lying down and listening to a slow-paced symphony, or letting loose on the dance floor to a loud, thumping beat, music can give you a physical release from stress.

  The Spirit

  Attending a concert, creating live music with a group of people, or even singing along with the radio can help us to feel connected to a world outside ourselves, and sometimes to a deeper spiritual presence. Indeed, music has a major role in most of the world’s religions. Although the use of music as a healing modality dates back to the writings of Aristotle, music therapy was first identified as a profession following WWI and WWII when it was used with veterans who had a variety of issues, including PTSD (post-traumatic stress disorder). In her book, Jennifer Buchanan shares the story of her first meeting with a music therapy client with PTSD. Before they met, he had closed himself off from the world and spent most of his time in his room. When he first met Jennifer and listened as she sang familiar songs (just one of the many ways that music therapists use music to enhance the health and wellbeing of their clients), the experience brought a spark of life back into his eyes. Soon, he was expressing that aliveness in other ways, by expanding his activities and more closely interacting with the people around him. When it comes to relieving stress, Buchanan says that it’s not the speed of music that is the key—for some people, it is fast music that is relaxing—but finding your own personalized music prescription for stress. She suggests that you first identify which style, speed, instrument or voice seems to soothe you. Choose a piece of music that has those qualities, and then spend 20 minutes immersing yourself in the relaxing power of music with this exercise:

  Find a comfortable place to sit or lie down near the speakers, or wear a comfortable pair of earphones.

  Turn on the music, ensuring that the volume is high enough to capture your attention yet low enough to not hurt your eardrums.

  Take a few minutes to observe your breathing, shifting your mind from the external to the internal.

  Turn your focus entirely to the music and hold it there. Follow the melody, or pay attention to the pauses in the music. If you find yourself drifting away, gently bring yourself back to the sound.

  Repeat often for a long-lasting effect.

  Research suggests that your mood will improve and your stress will be greatly reduced by this intentional music listening.

  Ilona Tobin has been a psychologist and a marriage and family therapist for more than 25 years in Birmingham, Michigan. For more info

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