Instructions:

• Take a moment to think about the stressful situation that is currently affecting you. Allow yourself to acknowledge the emotions, thoughts, and details surrounding this situation.
• Instead of verbalizing or discussing the stress, express it through singing. Use your voice as a medium to convey the emotions and intensity of the situation. Experiment with the pitch, tone, and volume of your voice, adjusting them to match the feelings you're experiencing. You might start softly or slowly and gradually increase the intensity or volume as you feel appropriate.
• Let your voice mirror the emotions associated with the stress. Try to channel your feelings into the melody or rhythm you create. You can use any sounds or nonsensical words that come naturally to you. You can sing to a known melody of a popular song or create your own.
• Pay attention to how your body responds to the singing. Notice any physical sensations or changes in your mood as you sing.
• Take breaks as needed during the process. If emotions become overwhelming, pause or adjust the singing to a more comfortable level. Remember, this exercise is about expressing and releasing emotions, so do it at a pace that feels manageable for you.
• After expressing your feelings through singing, take a moment to reflect on the experience. Notice any shifts in your emotional state or any sense of relief or release. Allow yourself to appreciate the act of expressing your stress through a creative outlet.

Advice:

In this activity, there is only one rule: sing like no one is listening. It doesn’t matter how well you can sing; find a place where you can be alone and express yourself. If you are having a hard time thinking of some appropriate melody, you can choose one that you’re already familiar with and suits your needs (ex. something melancholic, upbeat or soothing).  Also, if you prefer it, you can use your instrument and make a song!