suggested guided meditation for a few weeks until you feel comfortable making your own ritual to use before practicing and performing. Measuring We would like you to record, using a voice memo, your level of anxiety. The scale below can be used to rate your level of anxiety. We would like you to record your anxiety level in various situations to better understand the effectiveness of our treatment plan. The several different situations are: no more than 15 minutes before your performance, no more than 30 minutes after your performance, immediately before your walk or meditation, and immediately after your walk or meditation. We will also be using the anxiety levels you recorded before and after your performance at First Baptist Church that occurred before you started our suggested treatment. Habits Continue to journal, meditate, and bike as you normally do. TREATMENT PLAN 5 Students: Lauren Martin and Abigail Cox Hey Sandi, this is our final therapy design and hopefully it will help you to be less anxious. There will be a few things we need from you, but its minimum and it is only because we need to know if the therapy is being implemented and if it is working. Final Therapy Procedures: The symptom we are going to focus on is the psyching out/second guessing oneself. To combat this we are going to use a design of Acceptance and Commitment Therapy or ACT for short, this will replace the second guessing of yourself with a thought to help you get through the performance. The way this will work is that when you realize you’re having these thoughts you’re going to stop yourself and repeat the following. “I might mess up and that is okay, I’m human.” Or “What’s the worst that can happen if I mess up?” This is the Acceptance part of the therapy, the next part comes during the performance. Even though you know you MIGHT mess up, you have to commit to the performance and follow through. We also want to combine the ACT above with breathing techniques. The one listed below should help you in calming yourself down when you feel that nauseas feeling rising up and when your anxiety starts to take hold. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight.
MPA Treatment Plan 6 Treatment How often Details How measured What we hope it does Yoga 3 times a week About 30 minutes each time IMPORTANT: No matter which yoga you choose, have a recording of yourself playing to listen to as you workout 30 days of Yoga with Adrienne: We do not expect you to do these 30 days in a row Yoga class video for musicians (50 min): If you do not enjoy or do not want to do these options we encourage you to find another one, just let us know what it is! We will ask you about how this is working for you and you can write details about it in your general. We will also compare MPA Inventory scores before and after entire treatment. Relaxation Less anxiety overall Focus *This feelings to be paired with hearing and, hopefully, playing your music Mental Skills Training Before each time you play, practice or performance AND/OR At the beginning of the day *These steps are provided below. You can take out phrases or add them as needed, just give us an idea of what you are thinking or saying each time* We will talk with you about how this worked and get Any thoughts or comments can also be recorded in journal Focus Confidence Being prepared and feeling prepared More positive (and probably more accurate ) idea about the audience’s perspective of your playing Cognitive Restructuring During practices, auditions, and performances A-E Process, see below Self-reports again and journal, if desired Helps you return to focus Helps you to make yourself really be in the moment and enjoy the experience (hopefully!) Builds confidence less mistakes, more enjoyable!