On the Road Again: Self-Care Ideas for Music Therapists between Sessions

Many music therapists travel to their clients rather than holding sessions in a brick-and-mortar space; and the drive-time adds up! So how can we best utilize this time to care for ourselves, and in doing so, better care for our clients?

1. Be Mindful of Posture While Driving

   It can be so easy to slouch as we tire through the day; but poor posture can contribute to back and neck pain as well as decreased flexibility over time. To set yourself up for success in the driver’s seat, make sure your mirrors, steering wheel, and seat are all adjusted to reduce strain as much as possible. When adjusting the seat height, your hips should be at least as high as your knees. As you adjust the seat position, make sure there is a two-finger gap between the back of your knees and the seat bottom to avoid issues with circulation; and a 20-30 degree bend in your knees to prevent knee pain. Your feet should be relaxed with heels on the floor and the balls of the feet on the pedals. Finally, a 10-20 degree recline of your seat back should help decrease the pressure on the discs in your lower back. If you find yourself feeling sore at the end of the work day, try to incorporate some stretching in your routine or adding a lumbar support pillow to offer additional comfort.

   
   

2. Take a Deep Breath

   Regardless of the kind of day you’ve had, taking a moment to minimize stress and just breath can only help! The 4-7-8 technique can quickly reduce anxiety and can easily be done behind the wheel. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth for 8 seconds. Repeat this cycle four times.

   
   

3. Sit in Silence

   As music therapists, we are surrounded by lots of different stimuli throughout the day. Sometimes removing audible stimuli for even a brief period between sessions can help us to calm our bodies and quiet our minds before re-engaging in clinical work. Go ahead, let your mind wander in the silence and just focus on the road before you.

   
   

4. Listen to an Iso-Principle Playlist

   For any non-music therapists out there, the Iso Principle plays an important role in music therapy training and practice! With this technique, music therapists provide musical support that is best matched with the client’s present mood; and then gradually shift the music to alter the client’s mood state. Why not use this therapeutic measure on a personal level? First, identify how your feeling in the present moment as well as how you’d like to be feeling. Next, select 1-2 songs that feel suited to your current mood and note the genre and tempo. After beginning your playlist, choose another 1-2 songs that are compatible with the mood you’re hoping to be in. Continue to build your playlist by selecting 8-10 more songs to bridge the gap between the bookends of your playlist that you’ve already created. These songs should gradually evolve with an intentional difference in details such as tempo, dynamics, and lyrical content. Keep in mind that while validating sad and angry songs relating to our current mood may serve a positive purpose, the point of an Iso-Principle playlist is to move toward a more hopeful and uplifting place with music that better reflects the mood we want to be in.

   
   

5. Get Your Mind Off of the Day

   Maybe you’d rather shift your focus from work and take a mental break! There are plenty of audio-entertainment options for any length of commute nowadays. No matter your mood or interests, there is likely a podcast, audio book, or story-telling radio show for you! I highly recommend The Moth Radio Hour as it features real-life stories told by those who’ve experienced them first-hand; and offers a brief distraction from my daily routine while emphasizing connection through commonly-shared human experiences.

   
   

   Sources

   Correct sitting posture: Driving. (n.d.). https://www.physiomed.co.uk/uploads/guide/file/21/Physiomed_Sitting_Guide_-_Driving_Digital.pdf

   Breathwork for drivers: Calming techniques for the road. Bocsit. (n.d.-a). https://bocsit.com/blog/breathwork-for-drivers-calming-techniques#:~:text=How%20to%20Do%20It%3A%20Inhale,your%20mouth%20for%208%20seconds

   Team, T. (2023, December 16). Music to get you in the mood you want: Creating an ISO-Principle Playlist. Tamara’s Piano Studio & Music Therapy Services. https://www.tpsmts.com/music-to-get-you-in-the-mood-you-want-creating-an-iso-principle-playlist/