Welcome to Wellbeing Wednesday. Being deep in the trenches of “Evita” this week, I wanted to talk to the heart of our community: the performers.

Whether you are a singer, a community actor, a musician, or an artist, you live in a paradox. Your work requires you to be deeply vulnerable and open, yet you must do so in an arena where everyone feels entitled to an opinion. In the age of social media and instant feedback, the barrier between the stage and the spectator has vanished.

As a community artist, it can be soul-crushing to put months of technique, effort, and literal “blood, sweat, and tears” into a performance, only to have it critiqued by someone who has never stepped into the light.

How do we protect our wellbeing when our work is public-facing, and everyone is a critic?

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1. Understanding the “Projection of Ignorance”

As a professional performer, you will have spent years honing your craft. You understand the nuances of breath control, the “why” behind a specific phrasing, and the sheer stamina it takes to stay present. As a community artist, maybe you haven’t been given that chance, this may even be a first time treading the boards, but the months of rehearsing and working incredibly hard are no different.

Always remember: many “critics” (and by this I mean, unofficial feedback, people sharing opinions without any little to no grounding or understanding of the industry, as opposed to official critics writing with understanding and knowledge) are speaking from a place of consumerism, not craft. They react to how something makes them feel in a split second, with little to no understanding of the technique required to get there.

• The Wellbeing Truth: Their critique is often a reflection of their own taste, not your talent. In psychology, it’s called “The Dunning-Kruger Effect”; where those with the least knowledge about a subject often speak with the most confidence.
• The Practice: When you hear a negative comment, mentally categorize it: “Is this professional feedback from someone who knows the craft, or is this ‘noise’ from a consumer?” If it’s noise, give yourself permission to let it pass through you like a distorted frequency.

2. Settling Into the “Safe Sonic Space”

How do you step onto the stage when you know eyes (and keyboards) are waiting? You have to build an Internal Sanctuary.

• The Music Therapy Hack: The Grounding Drone. Before you go on, spend three minutes listening to a single, steady drone or low-frequency hum, you can provide your own hum, or if in a dressing room with others, offer each other support with a gentle hum.
• Why it works: It pulls your focus away from the “external noise” of potential judgment and anchors you in your own physical vibration. You aren’t performing for them; you are inviting them to witness a moment of truth, a moment of light.

3. The “Positive Resonance” Filter

Sadly, negativity has a “velcro” effect; it sticks to us. Positive feedback, however, often feels like “teflon”; sliding right off. To stay amazing, you have to intentionally “glue” the positives to your spirit.

• The Practice: The 3-to-1 Ratio. For every critical comment you read or hear, you must actively find and write down three things you were proud of in that performance.
• The Goal: You are training your brain to prioritize Internal Validation over External Validation. Your wellbeing cannot be a hostage to the opinions of strangers.

4. Supporting Your Fellow Community Artists

The best way to block out the noise is to create a louder, more beautiful sound with your peers.

• The Ritual: After a show, don’t go straight to your phone. Spend 10 minutes with your fellow performers. Talk about the “micro-wins”; the note you finally hit, the way the lighting caught a moment, the shared energy.
• The Integration: This is part of your New Harmony. By focusing on the community of makers, the voices of the “ignorant critics” become background static.

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Performers, you are the amazing ones! You are the ones doing the work that others only watch. Keep making your art, keep using your voice, and remember: The person on the stage always shines brighter than the person in the stands.

Welcome to the first Wednesday of March. Can you feel the Spring yet? It’s definitely springing. The light is lingering a little longer, the first snowdrops have made an appearance, and there is a new, exciting energy in the air.

In many homes, March is the month of the “Spring Clean.” Time to throw open the windows, clear out the winter cobwebs, and scrub away the dust. But as a music therapist, I want to ask: What does your internal acoustic environment look like?

After a long winter of “hunker down” or “frantic” energy, our minds can become cluttered with mental noise; static from news cycles, the hum of overthinking, and the repetitive “soundtrack” of our daily stresses. This week, I’m performing an Acoustic Spring Clean to make room for a New Harmony.

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1. Identify the “Auditory Clutter”

Just as a physical room can get cluttered, our auditory landscape can become “noisy” without us realizing it. Do you have the TV on for background noise? Are you constantly scrolling through loud, fast-paced videos?

• The Music Therapy Link: Sensory Overload. When we are constantly bombarded by unplanned sound, our nervous system stays on a “low-simmer” of alert. This drains our cognitive energy and makes us feel “frazzled.”
• The Practice: Spend 15 minutes today in intentional silence. Turn off the radio in the car. Close the laptop. Just listen to the “room tone” of your life. This is the equivalent of clearing the floor so you can see what you’re working with.

2. Scrubbing the Static with “White Noise”

Sometimes, the “noise” isn’t external; it’s the internal chatter of a busy mind (especially for the working caregivers among us!).

• The Practice: Use Pink or Brown Noise for a deep mental scrub. Unlike White Noise (which can be sharp), Brown Noise is a lower frequency, like a deep rumble or a distant waterfall.
• Why it works: In music therapy, we use these “masks” to provide a consistent auditory blanket. It covers the unpredictable spikes of household noise or internal anxiety, allowing your brain to finally “unclench.”

3. Tuning the “Instrument of the Self”

Now that the static is cleared, it’s time to re-tune. Think of yourself as a stringed instrument that has been sitting in a cold, damp room all winter. Your strings are a little slack; you’re slightly out of tune with your surroundings.

• The Practice: The Resonant Sigh. Take a deep breath and let it out with a vocalized “Ahhhhh.” Let the pitch drop naturally.
• The Benefit: This isn’t just a sigh; it’s a tonal reset. It vibrates the chest and throat, physically releasing the “winter tightness” and helping you feel “in tune” with your physical body again.

4. Selecting Your “Spring Theme”

Finally, what new sound do you want to invite in?

• The Music Therapy Tip: Choose one “Emergence Song.” Not a cozy winter ballad, but something with a crisp, driving rhythm. Something that feels like a green shoot breaking through the frost.
• The Ritual: Play this song once a day this week with the windows open (even if it’s just for five minutes). Let the fresh air and the fresh sound circulate through your home.

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Spring isn’t just about what’s happening in the garden; it’s about what’s happening in your ears. Clear the noise, find your pitch, and get ready to bloom.

Welcome back to Wellbeing Wednesday. Today, I am leaning into a topic that is as universal as it is deeply personal: Grief.

Grief is not a problem to be solved or a task to be finished. It is a profound, messy, and often silent transition. When we lose someone or something dear to us, our world loses its melody. Words often feel too small, too clumsy, or simply unavailable to describe the weight we carry. And once the initial pain has passed, the waves of grief can roll over us for years into the future. Our life experience grows, but the pain can just be as sharp when it hits.

In music therapy, we believe that when words fail, music speaks. Music doesn’t ask us to “move on”; instead, it provides a container to help us “move through.”

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1. Music as a “Safe Container” for Emotion

Grief often feels like an unpredictable ocean, one moment calm, the next a tidal wave. Music provides a structure that can hold these intense emotions without us becoming overwhelmed by them.

• The Music Therapy Link: A piece of music has a beginning, a middle, and an end. When we listen to a song that reflects our sadness, we are allowing ourselves to feel that emotion within a “safe boundary.” The music “holds” the grief for us for three or four minutes, allowing us to express it and then gently bringing us back to the present.
• The Practice: Create a “Grief Sanctuary” playlist. These aren’t songs to make you “happy,” but songs that validate your pain. When the wave hits, put on your headphones and let the music be the witness to your feelings.

2. The Bridge of “Hiraeth” and Connection

As I’ve written about before, Hiraeth is that deep longing for a home or a person that is no longer reachable. In grief, this longing can feel like a physical ache.

• The Music Therapy Link: Music is one of the few things that can bridge the gap between the “then” and the “now.” Hearing a song that a loved one loved, or a melody you shared, can trigger positive reminiscence.
• The Practice: Use music as a “Memorial Soundscape.” Intentionally listening to your loved one’s favorite music isn’t about dwelling in sadness; it’s about consolidation. It is a way of saying, “You are still part of my journey.” It transforms a painful absence into a resonant presence.

3. Creating a “New Harmony”

Eventually, grief stops being a visitor and becomes a permanent part of our landscape. Wellbeing in grief isn’t about returning to the “old you”, it’s about finding a New Harmony where the loss and the life coexist.

• The Integration: Music therapy encourages “Active Music Making.” This might be writing a simple lyric, learning a new instrument in their honor, or joining a community choir. When we create sound, we are moving from a passive state of “being hit by grief” to an active state of “expressing our journey.”

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A Gentle Ritual for a Day Where the Grief Wave Hits:

1. The “Check-In” Note: Hum a single note that matches how you feel right now. Is it low and heavy? Is it thin and wavering? Don’t judge it. Just let it vibrate.
2. The “Holding” Song: Listen to one song that feels like a hug from the person or time you miss.
3. The “Release” Breath: Exhale with a long “Sss” sound, imagining some of the tension leaving your shoulders.

Grief is a long journey to becoming the “new you,” but you don’t have to walk it in silence. Let the music hold you when you cannot hold yourself.

Welcome back to Wellbeing Wednesday. As we move through these late winter weeks, the concept of a “Haven” feels more important than ever.

In music therapy, we often talk about music as a container. Just as the walls of your home provide shelter from the wind, certain songs can provide an “musical shelter” for your nervous system. These are what I call Haven Songs—pieces of music that instantly signal to your brain and body: “You are safe. You are held. You are home.”

Today, we’re looking at how to identify and use Haven Songs for yourself and your children to build a lasting sense of connection and security. (There’s a little insight into why my Early Years work is also entitled, Haven Songs….. supporting families to find, build and maintain their musical safety nets.

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1. The Science of the “Musical Anchor”

Why does a certain song instantly make your shoulders drop? It’s a process called associative conditioning.

• The Music Therapy Link: When we experience a moment of safety or love while a specific song is playing, our brain “tags” that melody. Later, when we are stressed or dysregulated, playing that same song can bypass our logical brain and speak directly to the amygdala (the brain’s alarm system), switching it from “Red Alert” to “Green.”
• The Practice: Identify your own Haven Song. It’s usually not the “coolest” song on your playlist; it’s the one that feels like a warm blanket. It might be a song your parents sang, a track from a favorite movie, or a melody that got you through a tough time.

2. Creating Havens for Children: The “Lullaby Effect”

For children, Haven Songs are the ultimate tool for co-regulation. Because a child’s nervous system is still developing, they “borrow” the calm from yours.

• The Practice: Establish a “Signature Song” for your family. This is a song you sing or play during the “sweet spots” of the day, cuddling on the sofa, bath time, or right before bed.
• The Benefit: By consistently playing this song in moments of peace, you are pre-loading it with “safety data.” When your child has a meltdown at the supermarket or is scared at the doctor’s office, humming that specific melody provides an immediate “Haven” in a chaotic environment.

3. Connection Through “Shared Resonance”

A Haven Song doesn’t just soothe the individual; it binds the family together. When you sing or listen together, your biological rhythms (heart rate, breathing, and even brain waves) begin to entrain (sync up).

• The Music Therapy Tip: You don’t need to be a “good” singer. The most effective Haven Songs are those sung by a loved one. The imperfections in your voice make it human, relatable, and safe.
• The Ritual: Make “Haven Moments” part of your weekly routine. No screens, no distractions, just 5 minutes of your family’s favorite grounding music.

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How to Choose Your Haven Songs:

• The Tempo: Look for songs with a steady, “walking” pace (around 60–80 BPM). This mimics a resting heartbeat.
• The Texture: Soft, acoustic instruments (piano, acoustic guitar, or a gentle voice) are generally more “sheltering” than synthetic or high-frequency sounds.
• The History: Choose songs that have no “stress baggage.” A Haven Song should be a “clean” space for your emotions.

Your Journey to Being You

As we’ve discussed before, your life is a consolidation. Your Haven Songs might be a mix of the songs your grandmother sang to you, the tracks you loved in London, and the lullabies you now sing to your own children. They are the musical threads that keep you anchored through every chapter of your journey, unifying your journey, leading you to your Hiraeth Haven.

Here’s an insight into some of my Haven Songs, for me, and my family.

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What is the “Haven Song” in your house? I’d love to hear what melodies bring your family back to center.

Welcome back to Wellbeing Wednesday. This week has been a difficult one for many people in our local town and my words come a little slower and the usual talk of productivity or self-improvement feels out of place.

Today, wellbeing isn’t about “fixing” how we feel. It’s about how we carry it together, how we hold space for each other.

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1. Acknowledging the “Collective Nervous System”

In a close-knit community, our nervous systems are “co-regulated.” We pick up on each other’s signals. Following traumatic events a whole town’s collective nervous system can shift into “High Alert” (Fight/Flight) or “Shutdown” (Numbness).

• The Wellbeing Truth: If you feel exhausted, jumpy, or strangely “empty” right now, you aren’t failing at coping. You are responding to the atmosphere around you.
• The Practice: Give yourself permission to not be “back to normal”, hold space for yourself to process and regulate. Recovery often happens in circles, not a straight line.

2. The Power of “Low-Demand” Connection

The pressure to “talk it out” following traumatic events can be overwhelming. But sometimes, words are too heavy.

• The Practice: Seek out “low-demand” connection. This means being near others without the pressure to perform or explain. Standing together on the school run, sitting in an assembly hall, or just nodding to a neighbour or friend.
• Music’s Role: Music can often hold the space that words cannot. Listening to a community choir, a slow hymn, or even just a grounding instrumental track can help process an “unspoken” grief.

3. Creating “Micro-Sanctuaries” of Safety

When we feel unsafe or our community is unrecognisable, it can be helpful to shrink our world down to what we can control.

• The Practice: Focus on the “Small and Certain.” The rhythm of the kettle boiling. The weight of a heavy blanket. The familiar smell of a candle.
• The Hum: As I’ve discussed before, humming is a biological reset. In times of trauma, low-frequency humming can help soothe the “buzzing” feeling of anxiety in your chest. It is a tiny, private way to tell your body: “In this breath, in this second, I am here.”

A Simple Ritual for Today:

If you are struggling to find words, don’t look for them. Instead:

1. Light a candle and allow yourself to hold the space in the moment.
2. Play a piece of music that feels like a steady hand on your shoulder.
3. Take one deep breath and acknowledge that you are doing your best.

We will all find our harmony again, but for today, let the quiet be enough.

This week, my “Wellbeing Wednesday” looked a little different. I took my first proper day off since January 3rd and headed into the heart of London to see a dear friend perform in a West End show.

Even stepping out of my hotel and onto the tube, feeling the familiar hum of the city, the bustle of people and the life around me, I was hit by an overwhelming wave of Hiraeth.

For those unfamiliar with the beautiful Welsh word, Hiraeth is often translated as a deep longing for a home that no longer exists, or a bittersweet nostalgia for a time or place we can no longer reach. Standing in the West End, I felt a magnetic pull toward my “London life”, the version of me that existed before the school runs, before the therapy clinical hours, and before the multifaceted responsibilities that now define my days.

The Myth of the “Multiple Me”

In our modern lives, we often talk about ourselves in chapters. We compartmentalize:

• The Pre-Mum Me.
• The London Me.
• The Newly Qualified Therapist Me.

But Hiraeth teaches us something vital about wellbeing: Integration. Feeling that pull to the past doesn’t mean I want to move back to London or reclaim that exact life. It isn’t a desire to retreat; it’s an invitation to consolidate and bring all these parts of myself into one. Proud of the life I’ve led, the portfolio career I still attempt to balance in any way I can and the mum I’ve become.

Consolidating the Soul

Wellbeing is found when we stop viewing our lives as a series of discarded versions of ourselves and start seeing them as a living archive.

I am not a different person than the woman who used to navigate those streets; I am the sum of her. The creativity and spontaneity of my London years are the very things that make me a more empathetic therapist and a more vibrant mother today. The “then” and the “now” should not be at war; but working in harmony.

When we feel Hiraeth, we shouldn’t push it away as “living in the past.” Instead, we should ask: “What essence of that version of me needs to be honored right now?”

Transforming the Longing

If you are feeling a pull toward a past chapter of your life this week, here are some ideads of how to use that energy for your current wellbeing:

1. Acknowledge the Continuum: Remind yourself that you haven’t “lost” that person. You have simply evolved.
2. Bridge the Gap with Music: Use a song or a score from that era of your life. Don’t listen with sadness, but with the recognition that those notes are still part of your internal melody. My songs are from shows that I have had the pleasure of working on, and a seminal song that rings true in my heart to this day I was lucky enough to record many years ago, with another great friend on the piano. It’s a song I hadn’t thought of for a while, but rang true in my heart all weekend. Originally by The Decemberists, it’s a song that resonates for me in so many ways. I hope it sings in your heart too.
3. Invite the Essence In: If you miss the “Creative You” of years ago, bring that creativity into your current work or parenting. You don’t need a “London life” to have a “London spirit”.

Watching my dear friend bring down the house in the most spectacular performance that I have ever seen from him, and watching an audience jump to their feet to applaud him, filled me with a vast amount of joy and pride and a desire to hold on to that, no matter what. But the most profound realisation I had while standing in the theatre was this: This is all part of my journey to being me. Every city lived in, every career pivot, and every stage of motherhood is a layer of a single, beautiful identity. I am not a collection of fragments; I am a whole person, and every “past me” is still right here, cheering on the “current me.”

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Have you ever felt Hiraeth for a past version of yourself? How do you bring that energy into your life today?

Welcome back to Wellbeing Wednesday. I’ve been talking a lot recently about one of the simplest, oldest, and most effective tools for wellbeing that we carry with us every single day: your hum.

In a world full of expensive wellness gadgets and complex routines, we often overlook the power of our own vibration. Whether you are a professional singer preparing for a show, a parent trying to soothe a restless child, or a busy professional feeling the onset of burnout, the humble hum is your secret weapon for both physical readiness and emotional regulation.

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1. The Ultimate Vocal Warm-Up

If you use your voice for work (whether that’s singing, teaching, or back-to-back Zoom calls) you know the feeling of “vocal fatigue.” Your throat feels tight, your voice sounds thin or creeky, and sound making starts to feel like an effort.

• The Science (in brief): Humming is the “gentle massage” of the vocal world. Because your lips are closed, the air pressure is reflected back down toward the vocal folds. This creates a cushion of air that allows your vocal cords to vibrate with minimal strain.
• The Benefit: It engages the resonance in your face and chest without the effort of full speech or singing. It increases blood flow to the larynx and can relieve any vocal cord tension.

The 2-Minute Warm-Up: Start with releasing tension in your abs, focusing the breath into your stomach, out of the shoulders and chest area. Once you have settled into this release, exhale and vocalise with a low, comfortable “Mmm” sound. Imagine the sound is behind your front teeth. You can gradually extend this into a gentle siren, gliding the pitch up and down. Do this for two minutes before your first meeting or rehearsal, and notice how much “richer” and easier your voice feels.

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2. The Vagus Nerve: The Biological Reset

The real magic of humming, however, happens deep within your nervous system.

Running through your body is the Vagus Nerve, the “command center” for your parasympathetic nervous system (your “rest and digest” mode). This nerve passes right by your vocal cords and inner ear.

• The Internal Massage: When you hum, the physical vibration stimulates the vagus nerve. This sends an immediate signal to your brain that it is safe to relax. It lowers your heart rate, reduces blood pressure, and flushes out cortisol (the stress hormone).
• Self-Regulation: For adults, a 30-second hum can act as a “circuit breaker” during a stressful workday. It pulls you out of your head and back into your body.

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3. Humming for Children: Co-Regulation in Action

For parents and caregivers, humming is a superpower for soothing. Children (especially babies and toddlers) are incredibly sensitive to the physical state of the adults around them.

• The Vibrational Hug: When you hold a distressed child and hum, they don’t just hear the sound; they feel it. The vibration of your chest wall acts as a mechanical sedative for their nervous system.
• Co-Regulation: As your heart rate slows through your own humming, the child’s heart rate begins to mirror yours. This is co-regulation at its most organic. You are “sharing” your calm with them through sound.

Try this: Next time your child is having a “meltdown” or struggling to sleep, don’t use more words. Just sit near them or hold them and hum a low, steady, repetitive note. It’s harder to argue with a vibration than it is with a sentence.

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Your “Humming” Toolkit

Humming is free, it’s private, and it’s always available. It is the sound of your own body coming into harmony.

Welcome back to Wellbeing Wednesday. This week, I’ve been thinking about a tribe of people who often feel like they are living two full lives at once: the working caregivers, a tribe I’m proud to be part of 😉

Whether you are navigating a 9-to-5, managing a team, or running your own business while simultaneously caring for children, an aging parent, or a loved one with a disability, you are essentially working two full-time jobs. In this reality, “self-care” often feels like just another item on an impossible to-do list…… my list grows exponentially, day by day.

When your identity is split between being a “Professional” and a “Caregiver,” your own mental health is usually the first thing to be sacrificed. This week I wanted to shift the focus from big self-care to Self-Care Glimmers.

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The Weight of the “Invisible Shift”

Working caregivers often finish a grueling day only to start their “second shift” of caregiving immediately. There is no commute to decompress, no clear boundary, and often, little realisation or time to process the mental load you are carrying.

But the goal isn’t to “fix” your schedule, it’s to find glimmers of peace within it.

1. What are “Glimmers”?

In psychology, while “triggers” spark distress, glimmers are tiny micro-moments that spark a sense of safety or joy. For a working caregiver, a glimmer is much more sustainable than a weekend away.

• The Practice: Look for 10-second windows. The way the light hits your morning coffee. The feeling of fresh air during a 30-second walk to the bin. A specific lyric in a song that makes you feel like you again.
• The Rule: You must actively acknowledge it. Say to yourself: “This moment is for me.” This simple act of recognition tells your nervous system that you are more than just a provider or an employee; you are a person who deserves rest.

2. The “Sound-Bath” Transition

The hardest part of being a working caregiver is the “context switching”—moving from a high-stakes meeting to a high-needs caregiving situation.

• The Practice: Use music as a sensory airlock. Before you close your laptop or step out of the office, put on headphones and listen to one specific song.
• Why it works: This creates a mental boundary. It allows the “Work Self” to settle before the “Caregiver Self” takes over. It prevents the stress of the deadline from bleeding into the stress of the dinner hour.

3. Radical Self-Compassion in the Chaos

We often feel like we are failing at both roles because we can’t give 100% to either.

• The Tip: Practice Radical Realism. If you had a difficult day at work and the house is a mess, or if the caregiving demands meant you didn’t get through your inbox, try to acknowledge the sheer volume of what you are managing.
• The Mantra: “I am doing the work of two people, and ‘good enough’ is a massive achievement today.” Letting go of the “perfection” of either role is the ultimate act of self-care.

4. Humming for Internal Regulation

Caregiving and professional stress both cause us to hold our breath. Humming is your “portable reset button.” (One that I will be touching on a little more next week)

• The Practice: While you are multitasking, whether that is prepping a meal or waiting for a meeting to start, hum.
• The Science: The vibration of humming stimulates the vagus nerve. It lowers your heart rate and reminds your body that it isn’t in a state of emergency, even when the to-do list says otherwise.

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Your Working Caregiver Survival Kit:

• The “Glimmer” Anchor: Find one tiny thing each day that is just for you. Acknowledge it.
• The Transition Track: A song that helps you switch gears between roles.
• The Lowered Bar: Permission to leave the non-essentials (the laundry, the extra emails) until tomorrow.

You are the engine that keeps so many lives running. But remember: an engine needs maintenance to keep going. Acknowledging your own needs isn’t selfish; it’s what makes your work and your care possible.

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What were your glimmers today? Writing them down can help to acknowledge and embrace them

Welcome back to Wellbeing Wednesday. This blog is aimed a little more at new caregivers with young children, but I wonder if it would be impactful for all of us? Have a read and let me know your thoughts.

For new caregivers, the first year is a whirlwind of milestones, but there is one recurring event that often brings a heavy dose of “parental guilt” and anxiety: vaccination appointments.

Watching your little one experience pain, even when it’s for their own protection, is incredibly stressful. When a baby or toddler is distressed, our own “fight or flight” response kicks in, often making us tense up, which the baby then mirrors….. an ever increasing negative cycle that I’m sure we’ve all been in, I certainly have.

Today, I thought I would focus on how your voice and music could act as a powerful “auditory hug,” creating a shield of safety during vaccinations or other painful procedures. It is something that I researched during my Masters, but also something that I am hugely passionate about and we cover in the Haven Songs therapy group.

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1. The Power of the “Mother-Tune” (Vocal Presence)

You are your child’s primary source of regulation. Your voice is the most familiar, comforting sound in their world. Long before they understand words, they understand prosody, the rhythm and melody of your speech.

• The Wellbeing Hack: During any procedures, don’t just talk; sing-song. Use a low, melodic, and repetitive tone. This “infant-directed speech” (sometimes called Parentese) naturally lowers a baby’s heart rate and cortisol levels.
• The Practice: Choose a simple lullaby or a song you sang frequently while pregnant. Start singing it before the needle happens, so the “safety signal” is already established when the “ouch” occurs, maybe in the waiting area? I am sure that anyone who looks at you at this point will only be smiling and you’ll be spreading a warm hug throughout the space, just with your vocal presence… it may make someone else’s day!

2. Humming for Co-Regulation

If you are holding your baby during their appointment, your physical vibrations are just as important as the sound.

• The Practice: Hold your baby skin-to-skin or chest-to-chest and hum into the top of their head or against their back, perfect if you are seated for the vaccination with baby on your knees, you can lean them back so their back is leaning on your body. * The Science: The vibration of your chest wall acts like a literal massage for the baby’s nervous system. It stimulates their vagus nerve via your humming. This is called co-regulation: you are using your calm state to pull them out of their distressed state.

3. The “Post-Ouch” Harmony

The moments immediately following a vaccination are the most important for “repairing” the sense of safety.

• The Practice: Don’t stop the music the second the needle is out. Continue the melody or the hum for several minutes as you cuddle them. This signals to the baby that the “threat” has passed and they are back in the “Safe Zone.”

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Your “Ouch Day” Sound Kit:

• The “Safety Song”: A familiar lullaby they know from home.
• Your Own Breath: Remember to breathe deeply. If you hold your breath, your voice will sound tight, and your baby will feel your tension.

Vaccinations are a small moment of pain for a lifetime of protection. By using music, you aren’t just soothing their cries; you are teaching their nervous system that even when things hurt, they are safe, heard, and held in harmony….. and you will, no doubt, bring this sense of calm and pleasure to those around you, making the day of everyone you see!

It can feel inhibiting to use your voice in these environments, but gentle humming can make the world of difference.

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Let me know if you have tried humming to calm and reset your, or your little ones, nervous system, I’d love to hear your experiences.

Welcome back to Wellbeing Wednesday. Over the last week, nature has hit the “pause” button for many of us. With the snow and ice closing schools and another storm on the way, the initial “winter wonderland” magic can quickly turn into a sense of isolation, cabin fever, or even anxiety.

When we are snowed in, our sense of control vanishes. We can’t get out easily, go to work, see our “village,” and our routines are buried under the drifts. Today, I wanted to look at how we could use music as a tool for internal stability when the external world is frozen.

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1. Breaking the “Static” of Cabin Fever

When you are stuck inside for days, the air can start to feel “heavy.” The silence of the snow outside can make the noises inside, the hum of the fridge, the ticking clock, feel amplified and irritating.

• The Music Fix: Use music to change the “molecular structure” of your room. If the energy feels stagnant, put on something with a strong, driving rhythm. You don’t have to dance (though it helps!), but just having a steady beat in the background provides a “pulse” for your day when the world outside feels motionless.
• The Practice: Create a “Motion” playlist. When you feel the cabin fever rising, put it on and let the rhythm move the air around you.

2. Vocal Warmth: The Internal Fire

Being cold isn’t just a physical sensation; it can affect our mood, making us feel retracted and small. As we’ve discussed before, your voice is a portable heater.

• The Science: Singing and humming increase your heart rate and circulation. More importantly, tit can aid in releasing tension that we naturally hold when we are shivering or stressed.
• The Practice: If the heating is struggling or the weather is howling, sing. It doesn’t have to be a masterpiece. Sing a familiar childhood song or a folk tune. The physical act of producing sound creates a sense of “space” and warmth inside your body that no radiator can match.

3. The “Soundtrack of Resilience”

Being snowed in can be scary, especially if you’re worried about power or supplies. During these times, our “fight or flight” response is on a low simmer.

• The Music Fix: Music is a powerful anchor to the “Before and After.” Listening to music that you associate with strength, summer, or safety reminds your nervous system that this storm is temporary.
• The Practice: Choose an album that reminds you of a time you felt powerful and capable. Let it play from start to finish. It serves as a reminder that you have weathered storms before and will again.

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Snow-Day Wellbeing Kit for Adults:

• One “Upbeat” Album: To break the stagnation.
• One “Calm” Album: To soothe the anxiety of the storm.
• A Hot Drink & A Hum: To keep the internal temperature up.

The “Indoor Blizzard”: Parenting, Schooling, and Working in the Mess

And for those parents, like me, who have felt the impact of school closures, impending work deadlines, increased workload and the general trials of work/life/parenting balance…… our wellbeing may depend on Radical Realism.

• Lower the Bar (Then Lower it Again): If the kids are safe, fed, and relatively happy, you are winning. This is not the week for “perfect” homeschooling or a showroom-clean house.
• The “Musical Transition” Trick: It is impossible to switch your brain from “Spreadsheet Mode” to “Mom Mode” instantly. Use music as your bridge. When you finish a work block, play one high-energy song and have a 3-minute family “dance break.” It resets the kids’ energy and signals to your brain that the work-cap is off.
• Shared Rhythms, Not Strict Schedules: Instead of a rigid schedule, find a shared rhythm. Use a low-fi “Focus” playlist for everyone, kids colour or do their worksheets while you type. The shared auditory environment creates a sense of “we’re in this together” rather than “everyone is in my way.”
• Sing! Make time to vocalise together, even if it is just humming along with your playlist, connecting through the voice can ground you and connect you in a magical way.

The Golden Rule for the Snowed-In Parent: You cannot be everything to everyone at 100% capacity right now. Be the “Good Enough” parent, the “Good Enough” employee, and the “Good Enough” housekeeper. Your sanity is the most important thing for your family to get through the storm.

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Stay safe, stay warm, and remember: the snow may have stopped the world, but it hasn’t stopped your song!!

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