Caring touch creates a sense of safety, emotional well-being and social connectedness. 

Simple acts such as putting your hand on your heart, belly or giving yourself a hug, increase self-compassion (Eli, 2024), because it activates the caregiving system (Longe et al., 2010). It also reduces cortisol, helping people to stay emotionally balanced (Longe et al., 2010). Hugging in particular has been found to elevate psychological resilience to stress, creating a protective buffer (Dreisoerner et al, 2021). Massage is particularly effective for increasing oxytocin (also known as the "love hormone"), and lowering blood pressure (Field, 2010). Even spending as little as twenty seconds with your hand on your heart activates the para-sympathetic nervous system which supports emotion regulation and increases positive emotions so we feel better (UCL & University of Derby, 2020). 

Daily micro-practices like hugging a loved one and putting your hand on your heart, as well as a bigger self-investment like having a massage, can help to maintain and increase mental health and well-being. 

References
Dreisoerner, A., Junker, N. M., Schlotz, W., Heimrich, J., Bloemeke, S., Ditzen, B., & van Dick, R. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive psychoneuroendocrinology, 8, 100091. https://doi.org/10.1016/j.cpnec.2021.100091
Eli S. Susman, Serena Chen, Ann M. Kring, Allison G. Harvey. (2024). Daily micropractice can augment single-session interventions: A randomized controlled trial of self-compassionate touch and examining their associations with habit formation in US college students. Behaviour Research and Therapy, 175,104498. https://doi.org/10.1016/j.brat.2024.104498
Field, T. (2010). Touch for socioemotional and physical well-being: A review. Developmental Review. 30, 4, 367-383. https://doi.org/10.1016/j.dr.2011.01.001
Longe, O., Maratos, F. A., Gilbert, P., Evans, G., Volker, F., Rockliff, H., & Rippon, G. (2010). Having a word with yourself: Neural correlates of self-criticism and self-reassurance. NeuroImage, 49(2), 1849–1856. https://doi.org/10.1016/j.neuroimage.2009.09.019
UCL & University of Derby (2020). Soothing touch and the physiology of self-compassion: A systematic review.

A dementia diagnosis is heartbreaking for everyone involved and inevitably hard to face. So how do you hang onto hope?
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​There is a strong body of evidence to show that singing delivers benefits for people living with dementia and their carers. This article will demonstrate the potential for singing to reduce agitation, improve mood, and promote positive social interaction. ​Further is the possibility to boost cognitive and motor function in the short-term improving quality of life overall.

Singing can increase amiability and reciprocity, and reduce difficult behavioural presentation such as aggression and resistance (Ridder et al. 2013). Hammar et al. (2014) found particularly good results for carers who introduced singing to showering and dressing, noting a significant reduction in agitation and aggression at what can often be a difficult period in the daily routine. It could reasonably follow that singing would help to soothe and calm people with dementia during “sundowning”, a phenomenon that typically occurs later in the day when people experience confusion, restlessness and anxiety.

Music, particularly favourite songs, can trigger positive emotions and memories. Singing has been shown to reduce depression and enhance mood to promote well-being (Thompson et al. 2021). Group singing in particular fosters social support, and a sense of belonging and community (Osman et al. 2016). Singing also promotes social interaction and communication, even when verbal communication skills are reduced. One study by Lesta and Petocz (2006) found a decrease in mumbling, touching clothes/face, and sitting alone, and an increase in eye contact, smiling and talking which remained high after the singing session.

Singing and movement preserves and improves motor coordination and balance. A small study of nine late-stage dementia patients carried out by Götell et al. (2003) saw improvement in dementia patient presentation after carer singing. Initial presentations included slumped posture, slow and asymmetric movement, listlessness, and low level spatial awareness in relation to the physical environment. After caregiver singing patients exhibited straightened posture, more movement symmetry, and increased cognisance of themselves in relation to their environment.

Singing has shown limited promise in slowing cognitive decline and improving cognitive function. One study by Scott & Kidd (2016) found that singing engages the function of memory and recall, strengthening this capacity in dementia patients. Tragantzopoulou & Giannouli (2025) found a small increase in psychomotor processing speed and a small reduction in neuropsychiatric dementia symptoms at the conclusion of 6 months of weekly singing sessions, though noted that the sample size was too small to be conclusive. Maguire et al. (2015), implemented a singing program for dementia patients which led to improvement in cognitive ability. The study showed that singers achieved significantly higher scores than music listeners. Specifically, the study fostered cognitive engagement through melodic structures, music arrangement, and developing the musical story.

Osman et al. (2016), found that singing supported people with dementia and their carers to accept the dementia diagnosis. This outcome may reasonably lead people to access appropriate support sooner after a dementia diagnosis, slowing decline.

Incorporating singing into dementia care supports improved quality of life and sense of connectedness for people living with dementia. This assists with accepting and coping with dementia. Participating in singing activities can also provide valuable benefit to carers in the form of improvement in mood and reduced stress levels.

How I work with dementia clients
Importantly, I tailor the approach according to the individual. To support comfortable participation, I create a space that is safe and encouraging. The focus of activities is on engagement over performance. I sing along with clients to foster collaboration and interaction. Some of the specific ways I work include:
Singing together
Singing in harmony
Improvising to live piano and pre-recorded music in a variety of musical styles
Song writing, this may be as simple as singing the client’s name/names of their loved ones
Rhythmic activities: marching, clapping, leg patting and hands together clapping between client and therapist to music and/or while singing

Things you can try at home
Create a play-list of familiar songs - listen, sing along and/or dance
Remember loved songs to stimulate conversation about events and experiences from the past
Play music during meals, bath time, or other daily activities to create a stimulating and more enjoyable environment. 

References
Hammar, L. M., Lovenmark, A., & Small, A. (2024). The benefits of caregiver signing and receptive music in dementia care: a qualitative study of professional caregivers’ experiences. Arts & Health, 17(2), 132-146. https://doi.org/10.1080/17533015.2024.2320248
Lesta, B., & Petocz, P. (2006). Familiar group singing: Addressing mood and social behaviour of residents with dementia displaying sundowning. Australian Journal of Music Therapy, 17, 2-17.
Maguire, L.E., Wanschura, P.B., Battaglia, M.M., Howell, S.N. and Flinn, J.M. (2015), Participation in Active Singing Leads to Cognitive Improvements in Individuals with Dementia. J Am Geriatr Soc, 63: 815-816. https://doi.org/10.1111/jgs.13366
Osman, S. E., Tischler, V., & Schneider, J. (2016). ‘Singing for the Brain’: a qualitative study exploring the health and well-being benefits of singing for people with dementia and their carers. Dementia, 15(6), 1326-1339.
Ridder, H. M., Stige, B., Qvale, L. G., & Gold, C. (2013). Individual music therapy for agitation in dementia: an exploratory randomized controlled trial. Aging & mental health, 17(6), 667–678. https://doi.org/10.1080/13607863.2013.790926
Scott, S. & Kidd, A. (2016), A scoping review of music and anxiety, depression and agitation in older people with dementia in residential facilities and specialist care units, European Geriatric Medicine, 7(5), 488-491. doi.org/10.1016/j.eurger.2016.07.007
Thompson Z., Baker F. A., Tamplin J., Clark I. N., (2021). How Singing can help people with dementia and their family care-partners: A mixed studies systematic review with narrative synthesis, thematic synthesis, and meta-integration. Front Psychology. 11;12:764372.
Tragantzopoulou, P., & Giannouli, V. (2025). A Song for the Mind: A Literature Review on Singing and Cognitive Health in Aging Populations. Brain sciences, 15(3), 227. https://doi.org/10.3390/brainsci15030227

The most recent iteration is Internal Family Systems (IFS) Therapy developed by Richard Schwartz (1995). Research supports the use of IFS to treat eating disorders. A pilot study of IFS by Mannerino et al. (2022) found a reduction in disordered eating symptoms and increased self-compassion in adults with binge eating disorder. Another study by Tellman et al. (2020) showed an increase in self-awareness and reduction in shame for adults using IFS. Lester (2017) highlights the capacity for an IFS approach to promote self-governance.
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How does this therapy work?
Consistent with a Psychosynthesis / IFS approach, I work from the premise that the mind is made up of the (adult) Self, and (younger) ‘parts’. The concept of the Adult Self is not a part. The Adult Self is the compassionate, kind and resourceful centre within each of us: capable of guiding, parenting and harmonising our internal 'parts' family. Each part has its own agenda, feelings and thoughts. These ‘parts’ may be seen as distinct aspects of the self. You may have a critic, a perfectionist, a starver, a binger. Take charge of these younger ‘parts’ and you stop being at the mercy of behaviours that don’t serve you (the right food or the right quantity).

We work together to uncover and get to know your ‘parts’. As you simultaneously create a more confident, robust and compassionate Adult Self, it becomes possible to heal the wounds carried by these younger ‘parts’. To integrate your internal family.

My approach focusses on the underlying emotional system driving disordered eating, rather than the external behaviours. An increase in self-awareness and ability to regulate emotions leads to the possibility of different life choices. With an emphasis on internal harmony, this approach is a powerful tool for long-term recovery.

I bring deep empathy and understanding to this work with clients. I have recovered from three decades of eating disorders having experienced anorexia, bulimia, binge eating disorder, restrictive eating, over exercising, and body dysmorphia.

References
Assagioli, R. (1965). Psychosynthesis: A manual of principles and techniques. Hobbs, Dorman & Company.
Lester, R. (2017). Self-governance, psychotherapy, and the subject of managed care: Internal Family Systems therapy and the multiple self in a US eating-disorders treatment center. American Ethnologist. 44. 10.1111/amet.12423.
Mannerino, A., Elkins, R. M., Laird, K. T., & Kumashiro, K. K. (2022). Internal Family Systems therapy for binge eating disorder: A pilot study. Eating Disorders, 30(2), 175–190. https://doi.org/10.1080/10640266.2020.1869595
Schwartz, R. C. (1995). Internal Family Systems Therapy. Guilford Press.
Tellman, S., Pugh, M., & Berry, K. (2020). Exploring client perspectives on Internal Family Systems therapy for eating disorders: A qualitative study. Journal of Eating Disorders, 8, 42. https://doi.org/10.1186/s40337-020-00316-w

Are you stressed?  Are you meta-stressed - stressed about being stressed?  Singing might help.

​I have experienced it many times: I start a workshop feeling tired and on empty, but I finish feeling energised. I've often heard workshop participants exclaim at the end of a workshop "it’s been so good to be in the moment and forget about what’s happening at home/work for an hour", and "I didn't feel like coming tonight but I made myself come because I always feel better by the end". This is backed up by studies that have found singing releases endorphins and oxytocin and alters emotional states (Fancourt et al, 2016). Singing can also lower levels of our stress hormone, cortisol  (Gunter, 2004). The effects of this change in our chemical state has been shown to reduce stress, anxiety and tension in the body, helping us to relax (Balsnes, 2018; Hurst, 2014; Clift and Morrison, 2011).

For those that commit to singing regularly, longitudinal studies have tracked a increase in sense of enjoyment and self-confidence, and improved emotional states such as elevated mood and greater emotional and self-awareness (Batt-Rawden and Andersen, 2020), results that have held steady for people in the longer term (Williams et al., 2018).

The capacity for singing to bring vitality, happiness and contentment is significant. The potential for singing to empower and delight is ours for the taking. The research is clear: singing is an essential health and life enhancing activity. As part of self-care practice singing is good for the mind and so, good for the body, heart and soul.

References
Balsnes, A. H. (2018). Singing for a better life: choral singing and public health. In Bonde, L.O. and Theorell, T. (eds), Music and Public Health - A Nordic Perspective. pp. 167–186. Springer Verlag.
Batt-Rawden, K, Andersen, S, (2020). ’Singing has empowered, enchanted and enthralled me'-choirs for wellbeing? Health promotion international. 35.
Clift, S. and Morrison, I. (2011) Group singing fosters mental health and wellbeing: findings from the East Kent “singing for health” network project. Mental Health and Social Inclusion,15, 88–97.
Fancourt, D., Williamon, A., Carvalho, L. A., Steptoe, A., Dow, R. and Lewis, I. (2016) Singing modulates mood, stress, cortisol, cytokine and neuropeptide activity in cancer patients and carers. Ecancermedicalscience, 10, 1–14.
Gunter, K. (2004) Effects of choir singing or listening on secretory immunoglobulin A, cortisol and emotional state. Journal of Behavioural Medicine,27, 623–635.
Hurst, K. (2014). Singing is good for you: an examination of the relationship between singing, health and well-being. Canadian Music Educator, 55(4), 18+. https://link.gale.com/apps/doc/A449315929/AONE?u=anon~805167a5&sid=googleScholar&xid=79e821a8
​Williams, E., Dingle, G. and Clift, S. (2018) A systematic review of mental health and wellbeing outcomes of group singing for adults with a mental health condition. European Journal of Public Health, 28, 1035–1042.