Coping Skill of the Week
When it comes to coping skills for anxiety we have all heard of the rewards that meditation, journaling and deep breathing provide but let’s discuss the number of benefits when it comes to singing for anxiety relief. Yes, you heard that correctly, singing! Anxiety can produce feelings of dread, panic, isolation, fear and even like we are literally dying when anxiety is at its worse which can be difficult to reel in once it has begun to get away from us. As life throws at us lots of things that we simply cannot predict and/or control, it can seem like we are at the mercy of the very worst of our anxiety symptoms which can feel scary and chaotic. Singing can provide us with an opportunity to focus on the present moment and feel 100% in our body.
We are encouraged to engage in deep breathing as one of the many coping mechanisms when we experience anxiety and singing can give us a concentrated space to focus on and control our breathing as we engage in the singing of a song. One of the concerns often expressed by my clients is “I’m not a very good singer” which I challenge them by say “who cares!?!” which can remind us that we often constrict our actions and enjoyment because our anxiety makes us worry about how we are being perceived by others. Singing allows us space, even if it is just three minutes of song, to express ourselves in the most authentic way and connect with our emotions and get outside of our own self criticism and enjoy living in the present moment.
Aside from the benefits of enjoying connecting with our authentic self through song, the physiological benefits from signing is well documented in the past few decades of research. Singing lowers our cortisol levels, which is a stress hormone, that can increase how we engage with anxiety in our life. Singing produces a greater sense of calm and serenity when we worry less about how we sound and how we compare to others but simply by lose ourself to the feelings of just letting it rip and simply singing! It can just feel really good and the body responds accordingly by decreasing our stress levels.
Additionally, singing releases endorphins and oxytocin which can also assist in decreasing severe anxiety symptoms such as a feeling of dread and the sense of impending doom thus resulting in increasing our overall sense of safety, well being and self confidence. Singing increases feelings of connectedness which helps with those feelings of isolation and loneliness which is a byproduct of anxiety. Research has also shown that singing can stimulate the immune response as well as the vagus nerve, with is located in the throat area, which is stimulated while we sing (the louder, the better), which decreases the likelihood of experiencing a panic attack.
Finally, singing can be fun! Whether it is in the shower, in the car or at Thursday night karaoke, singing is a psychosocial activity that increases positive emotions and reduces fatigue and a number of other anxiety symptoms. There are many coping skills that can help wth anxiety but I challenge you to try out singing the next time you are feeling afraid and/or worried to see if it can help with elevating your mood and encouraging you to live in the moment. So, next time you are feeling anxious, just put on some Taylor Swift and get singing!!!
Please note: this blog post is for informational and instructional purposes only. The information included may not be the best fit for your personal situation. Blog posts should not be considered as medical, legal or financial advice. The educational content included in blog posts are not intended to replace professional advice or information. Check with your own medical or business professional before implementing any information or advice provided here on the Chatwin Counseling blog.
