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A State of Stress: Self-Care Strategies for Combating the Effects of Burnout

something we carry with us forever, and therefore im- We hope that reflecting on these strategies helps
portant to not miss out on. bring into focus your life, your lived experience, and
your needs. We also hope it affirms that self-care is not
Spending Time on Hobbies and Interests self-indulgent, but rather a means for greater mental,
These absolutely fuel who we are as humans and emotional, and physical health.
contribute to what makes us unique. There is nothing
quite like time spent in creativity and inspiration! An-
other thing to consider is that remaining involved in Advocating and Mentoring
music making for the sheer joy it brings you is vital. It Advocating and mentoring are both powerful tools
is easy to get wrapped up when our hobby is also our in self-care. Advocating allows us to use self-care to help
profession. Staying involved in an ensemble encourages others. Mentoring allows other people to help us. This
us to keep a love for music at the forefront. cycle of people helping one another creates an unstop-
pable and influential force for good and for self-care.
Having Designated Mindful Spaces
Creating spaces in the places you most frequent can Self-Care Advocating Strategies
quite literally bring a breath of fresh air. The calm and Strategies for advocating include speaking out, hav-
peace we feel in a space that is cozy, organized, and ing courage, and recognizing humanity. While advocat-
uplifting can make all the difference. ing, it is important to do so to the capacity you are able.
It is not your responsibility alone to fix what needs to be
Making the Ordinary “Extraordinary” restored. Partnering with and leaning on the common
Being alive is the special occasion! Finding ways to collective helps remind us we are better together. Know
bring light to your day can truly make the ordinary that both you and your actions are enough. Remember
extraordinary! Even a small change can create a big to pour grace into yourself. Advocating is work we all
impact. Something such as turning dinner into a pic- can contribute to, and it will look differently person to
nic or picking up flowers on the way home to celebrate person. That is what makes it so powerful!
the day can remind you to love the present—knowing
there is nothing better than the here and now. Speaking Out
In addition, remind yourself of how kind, brilliant, Your voice has power. Speaking out against injus-
and beautiful you are always. Celebrate being human. tices, unfairness, systemic issues, work overload, and
Celebrate your hard work. Celebrate just because! This conflicting values when able encourages inquiry and
world would not be the same without you, and that is open-mindedness in others, inspiration, and motiva-
forever something to celebrate. tion. It is important to recognize that many voices are
silenced. Helping break down barriers by questioning
Perspective and Affirmations why they are there is vital in making sure all voices are
Reflection and gratitude help us pour into and love heard. Speaking out can look like calling out harmful
ourselves while we pour into and love others. Take time language used by a colleague. It can look like sharing
to stop and think, “I do not get this moment in time, your ideas at community meetings or at your capital. It
with these people, doing this thing ever again. How can can look like questioning policies. It can look like voic-
I use this perspective to guide my day?” Affirmation is ing concerns. The list is endless, so remember, the ways
also a powerful tool that can be embraced in a variety in which you speak out are powerful and do contribute
of ways: words spoken or written, a small gift, or time. to combating systemic issues that can cause burnout.
Positive words we speak to ourselves, things that bring
us joy, or time spent in self-care connect us to greater Having Courage
health emotionally, mentally, and physically. Advocating requires deep courage. Honor yourself.
Give yourself rest. It can be exhausting when it feels like

20 CHORAL JOURNAL October 2024 Volume 65 Number 3