Positive psychology is a branch of psychology that focuses on enhancing well-being and happiness. Research in this field reveals behaviors and thoughts ('affirmations') that can increase happiness, well-being, health, and even success. Here are 10 tips for musicians on how they can apply positive psychology to their lives.
Positive Psychology for Musicians
1. Practice Gratitude:
Regularly practicing gratitude can enhance satisfaction and happiness. Those who maintain a calendar or practice diary, for instance, can daily record something they are grateful for in a designated space or column. This could be a particular friendship, a beautiful moment during the day, a general state like health, and so on.
2. Set and Track Goals:
Often, we tend to focus on what we can't do or, even worse, what others can do better. Establishing specific goals and regularly noting what has been achieved or what one excels at—whether it's on a daily, weekly, or monthly basis—helps to positively acknowledge one's strengths and concentrate on personal development. It's also valuable for self-reflection—what am I good at, where do I need improvement. Setting concrete goals is also an excellent idea for individual performances.
3. Focus on the Positive:
This doesn't imply blind optimism or sugarcoating. However, nearly every situation and every person has positive aspects, and even every trait. Someone who is very chaotic may also be highly adaptable to changes in schedule. Someone who is forgetful may, on the other hand, be forgiving. An international career may bring fame but also substantial mental stress and limited personal time.
4. Practice Mindfulness:
Mindfulness and meditation can help reduce stress and enhance overall well-being. It's important to engage in these practices regularly to benefit from them in acute situations. Ideally, set aside a specific time, such as every evening or before starting your practice, or find a consistent location, even while traveling on a train or airplane, where you have ample time.
5. Foster Positive Social Relationships:
Maintaining close relationships with friends and family is essential not only for current well-being and mental support but also for the long term. People with a strong social network tend to age healthier and live longer. Behaviors like forgiveness, solidarity, and prosocial actions have a particularly positive psychological impact. Helping others makes individuals feel valuable and closer to others, strengthening bonds and triggering the release of positive neurotransmitters in the brain. Connection to other people is a fundamental human need.
6. View Crises as Opportunities:
Life inevitably includes changes such as breakups, losses, or career crises. However, these changes often present significant opportunities for personal development and growth. Ask yourself what opportunities arise from these situations and how you can grow through them.
7. Practice Self-Compassion:
Avoid negative and unconstructive self-criticism, not only in the presence of others but also when you are alone. Almost everyone tends to be overly self-critical in their thoughts and has higher expectations of themselves than of others. Stopping this self-criticism takes practice. A first step can be to notice these thoughts and ask yourself whether you would use the same wording with a very close friend. Treating yourself as you would treat a good friend and speaking to yourself accordingly is the next step.
8. Find Meaning and Purpose:
What truly matters to you in life? Pursue goals and activities that give you a sense of purpose and meaning. Following the motto "There are enough others," everyone should discover what aligns with their own goals, interests, and inclinations.
9. Positive Affirmations: Our thoughts influence how we feel. Especially when negative thoughts arise internally, countering them with positive thoughts and visualizations can be helpful. For example, "Mistakes are part of the learning process," "No one is perfect, and I don't need to be either," "I am good enough," "Every day/every concert is a new opportunity," "I am <insert positive attribute>."
10. Embrace Your Strengths:
It's not very helpful to focus solely on improving things you're not good at or to put yourself in situations that don't align with your strengths. Instead, it's much better to leverage your strengths to progress. Sometimes, you might not even be fully aware of your strengths. It can be very valuable to interview your immediate surroundings to gain a more comprehensive picture and specific details. Perhaps, for instance, you feel stressed and anxious in the orchestra, but you excel at organizing concerts or teaching empathically?
Sources & further reading:
Bierhoff, H. W., Rohmann, E., & Frey, D. (2011). Positive Psychologie: Glück, Prosoziales Verhalten, Verzeihen, Solidarität, Bindung, Freundschaft. Sozialpsychologie–Interaktion und Gruppe, 81-105.
Comentarios