My computer screen is so busy. I often have multiple programmes open, the screen bright and distracting. I find it really irritating, so I make a change. I find this software programme that keeps my screen black and I can only see the programme I’m working on. Sorry, it’s Mac only. My toolbar is blacked out as well. Nothing but the program I’m using now. My thoughts slow to a reasonable speed. My little system is great.

Sometimes it’s just little things that we do routinely that we need to change. It doesn’t have to be major upheaval to make a big impact on your well-being. Think about the routine things that make you groan. Can you do these in a different way? I don’t read Lifehack, but plenty of people gather ideas there.

Anna hates unpacking the shopping. She has no problem spending 2 hours getting the things but hates the 15 minutes of transfer. She now brings bags in one at a time, and unpacks each one before she gets another from the car. It never becomes overwhelming. (We all have our peculiarities).

Our latest, greatest little system change has been forcing the kids to tidy their rooms before they can watch the computer or TV. Every day. Wow. We live in a different house.

Feel free to share your little systems below.

If you want to rationalize then the place to start is your goals and values. What is really important to you? How are you going to spend your allotted time on earth?

In my view “simplifying” is synonomous with “removing clutter”, and there are 3 kinds that I take to.

1. Physical clutter

When I buy something it owns me, not the other way around. My time, energy and effort goes into looking after it. What can I throw out instead? If this is you, then ask yourself what something will do for you every time you’re about to buy. Will it add to your life somehow? Or will it quickly become obsolete and a burden?

2. Lifestyle clutter

Are you committed to so many activities that you rush from one to the next, often running late and feeling stressed? Do you work back each night, bearing more and more of the workload? Do you find it hard to say no to new committments? Busyness is the new disease of the western world, but we, especially we, need to wake up and smell the roses. The stress of a rushed life is much harder for us mentally ill people to bear. We need to straighten our priorities, learn to say no, set reasonable schedules and not feel guilty about it.

Over the last few years I’ve learned the beauty and power of the word “No”. It’s OK to say no, and I’ve found that it actually garners respect. Everyone has to set boundaries on their life, but boundaries are only respected if you hold firmly to them. We need to focus on the most important things in our lives, like key relationships or spiritual growth.

3. Mental Clutter

I often have lots of things buzzing around in my head, but nothing gets my full attention, and nothing gets finished. (No doubt my love of strong, locally grown coffee is partly to blame.) When I start to feel overwhelmed I ask my wife to help me gain perspective. We work out the things that I actually need to do, not just things I’ve compulsively collected in a real or imagined to-do list over the previous fortnight. Some of the things are so menial, but they get put on a list and find a corner of my cluttered mind in a weak or manic moment. All of these have to go, so I can feel in control again. This has a wider application, as many depressed people have the same feeling of loss of control. I know that my very worst depressive episodes have been accompanied by this. Putting my mind into some kind of order, or decluttering, is a great help.

More reading:
http://zenhabits.net/2007/08/peaceful-simplicity
http://zenhabits.net/2007/09/simple-living-simplified
http://www.slowdownnow.org/

What is Music Therapy?
It’s an established therapy for a wide range of conditions. According to the American Music Therapy Association it is used to alleviate physical pain, elevate mood, assist relaxation, induce sleep, and lessen muscle tension. As a treatment for an illness like depression it is an adjunctive therapy, that augments the other treatments being used, but doesn’t replace them. It focuses on reaching therapeutic goals, which sets it apart from straight music entertainment or education.

Who are Music Therapists?
Degree qualified allied health professionals, trained in music therapy, music, psychology, behavioral sciences, disabling illnesses, and a spattering of other things. They are normally part of a wider team of health professionals, working in general or psychiatric hospitals, nursing homes, community mental health centers, rehabilitation centers, prisons and schools. There are also plenty of music therapists in private practice.

How Does it Work?

I don’t know. Honestly. It confuses me no end and I would need to sit in on a session to get a good feel for it.

Here is the best explanation that I’ve found, from the Association of Professional Music Therapists.

“There are different approaches to the use of music in therapy. Depending on the needs of the client and the orientation of the therapist, different aspects of the work may be emphasized. Fundamental to all approaches, however, is the development of a relationship between the client and therapist. Music-making forms the basis for communication in this relationship.

As a general rule both client and therapist take an active part in the sessions by playing, singing and listening. The therapist does not teach the client to sing or play an instrument. Rather, clients are encouraged to use accessible percussion and other instruments and their own voices to explore the world of sound and to create a musical language of their own. By responding musically, the therapist is able to support and encourage this process.

The music played covers a wide range of styles in order to complement the individual needs of each client. Much of the music is improvised, thus enhancing the individual nature of each relationship. Through whatever form the therapy takes, the therapist aims to facilitate positive changes in behaviour and emotional well-being. He or she also aims to help the client to develop an increased sense of self-awareness, and thereby to enhance his or her quality of life.”

Does it Work?
It’s been the subject of study for a long time now, and there is no doubt that it is effective for a range of illnesses (in combination with other therapies). The evidence is a bit light-on for depression, for lack of robust studies, although there is plenty of empirical evidence to suggest that it helps. Based on the description above, I expect that it is highly dependent on the individual. As with most every treatment many depressed people would benefit from the therapy, and many others wouldn’t.

Would I try It?

In a word, no.

Links:
The American Music Therapy Association
Canadian Association for Music Therapy
British Society for Music Therapy
Association of Professional Music Therapists (UK)