Struggling with perspective? Give yourself a reframe!


Ever considered the question - are you a glass half full or glass half empty type of person? It's a common parable pointing to your tendency toward being an optimist or pessimist in life: people with a positive outlook on life are said to look at the glass as being half full, and those with a negative outlook see the glass as being half empty.

The point is that it’s your perspective, not the facts of life, that determines your reaction to life events.

Here comes my unpopular opinion:

Who says we can't have a full glass?

I'm not saying there won't be struggles, challenges, ups and downs, or hard times.

But what if these moments, and even in our day-to-day, aren't fraught with dread, worst-case thinking or anxiety? More importantly, what if we could train our outlook to tend toward anticipation of good, rather than dreading the worst?

What if we can retrain the negativity bias?

Dr. James Gross of the Stanford Psychophysiology Laboratory says:

"Some people, as soon as they have a negative emotion, feel they have to run away or change it. But some negative emotions are telling us something very important. Instead of quickly trying to change it, we can dive in and better understand what that emotion tells us about the situation and our goals in the moment."

Instead of giving to the vortex of the negativity spiral, and c'mon we all know how powerful our imaginations can be - - -

"He didn't respond to my text. He must be mad at me. Maybe I won't be invited to the party." Or, "She gave me a funny look. She hated my playing. I won't get in to the school, and my whole future is ruined."

Or in future-casting, "I didn't practice enough, this performance is gonna suck. I'm going to embarrass myself." Or, "I'm coming to the meeting with a different opinion, and people are going to think I'm dumb."

One of the best strategies you can take when you notice your thoughts taking a downturn is to REFRAME the thought. Here's a 5-step method on how to train these thoughts toward a full-glass mentality:

  1. Fully observe how these thoughts are manifesting in you: specifially how do you feel, where do you feel it? Include what you're saying to yourself, your reaction and your response.
  2. How might you see it differently? Ask: is it true? Notice what is in your control and what's not. See Stoic Marcus Aurelius' "Meditations". What's a kind, forgiving and generous interpretation you can offer?
  3. Gather your wits. See the Buddhist "Mindfulness: A Practical Guide to Awakening" by Thich Nhat Hanh. What is the negative emotion telling me? What's the insight or info being offered? Recognize the impermanence of thought.
  4. Cultivate kindness. Imagine you are helping a friend having your difficult experience. How would you talk to this friend? Replace self-criticsm with self-compassion.
  5. Redirect mental energy. Can you transform the thought into constructive action? It could just be taking walk or a 5-minute meditation to create mental space.

I leave you with Mark Twain's quote: "I've had a lot of worries in my life, most of which never happened."

Now it's time for you try it! Go through the 5 steps with something you're wrestling with right now. Go further with this handy Cognitive_Reappraisal.docx sheet from Harvard's Stress and Development Lab. Cheers to a full glass!

In your corner,

Ixi

p.s. 🎁 We're doing another giveaway! On December 15 we'll do a drawing for 3 more winners. You just have to complete the survey to be entered to win. This audience survey will be instrumental in helping us make the best programs to help you create the life in music you love.

p.p.s. BUZZ BUZZ! 🎄 Our annual holiday celebration (read: sale) is happening next week. This is the one time of year we offer discounts on almost all the courses, challenges, and memberships. As such, we'll be sending a few more emails than usual. If you prefer not to receive information about this sale, you can opt out right here!

E X P L O R E M O R E

L E A R N M O R E

E-School | Young Artist Workshops | Spark Your Career Workbook | Thrive Membership for Musicians | The Portfolio Challenge | The Goal Setting Workshop | The Audition Lab | The Musicians Practice Planner


Liked this email? Forward it along!

Forwarded this email? Join our list. :)

ABOUT US

Music 360 is a career hub for musicians. All of our resources, programs, and work with you are centered on our belief that in order to grow sustainably and intentionally, you must address the many layers of who you are: an artist, human, entrepreneur, creative and so much more.

OUR EMAIL RELATIONSHIP

Hey- you're awesome. Directed by Ixi Chen, Ted Nelson & Nick Photinos, we are professional musicians, administrators, coaches, and entrepreneurs who love creating training for you that will amplify your growth. Of course, you can unsubscribe, but be careful, that we can't deliver your emails anymore, including things you asked or paid for. Our services are tied to your email addres. Want fewer emails or to hear about specific topics? Instead of opting out, give us your preferences

Really never want to hear from us again? Opt Out. You can always reach us at hello@music-threesixty.com

6311 Kenwood Rd, Cincinnati, OH 45243

Hi, I’m a creator

Read more from Hi, I’m a creator

Hello Reader, If you're on Spring Break, I hope you are taking the opportunity to rest, rethink, regroup and recharge. And it's always nice to get a laugh (thanks to the witty 360 team)! So I had a chance to guest teach 2 students over the weekend... and we began with the usual, tell-me-about-you conversation to get a little context for the lesson. And both plunged right into sharing about being totally stressed out. One had a crisis of is all this work going to pay off, with variations of...

"Uncertainty is the only certainty there is (and knowing how to live with insecurity is the only security).” This quote is from John Allen Paulos, Temple University professor of mathematics and author of A Mathematician Reads the Newspaper, I Think Therefore I Laugh, and Innumeracy, and is apt for the times we are living. But it also resonates with musicians because making music means working with a living art form. Ours is an art of the moment, and we've got to realize that things change...

A whole year of goals can be daunting to tackle. If you answered "unexpected turbulence" in today's IG poll... ...take a breath. 2025 for many of us, and maybe you too, hasn't started out exactly stellar. As we move through the world, doing our work, caring for others, and tending to ourselves, I find I keep asking myself: what's the balance between those things? While I resolved to focus on small ways to support health, taking s-p-a-c-e and allowing little everyday joys, I'm finding that my...