Supporting Wellness in Music Education

 

At UNCP Music, we are committed to fostering a culture of wellness for our students and faculty. Our Notes on Musician Health and Safety resource provides important information on health and safety topics related to the practice, performance, teaching and enjoyment of music. From injury prevention to hearing protection, these guidelines help you make informed choices that support your well-being on and off the stage.

This initiative aligns with the standards set by the National Association of Schools of Music (NASM), which emphasize the shared responsibility between institutions and individuals in creating a safe, healthy learning environment. While we provide tools and guidance, your personal awareness and proactive decisions are key to maintaining lifelong wellness as a musician.

Notes on Musician Health and Safety

“Health and safety depend in large part on the personal decisions of informed individuals. Institutions have health and safety responsibilities, but fulfillment of these responsibilities can and will not ensure any specific individual’s health and safety. Too many factors beyond any institution’s control are involved. Individuals have a critically important role and each is personally responsible for avoiding risk and preventing injuries to themselves before, during and after study or employment at any institution.” - National Association of Schools of Music (2012). Handbook 2011-12, 67. 

Protecting Your Hearing Health

  • Hearing health is essential to your lifelong success as a musician.
  • Noise-induced hearing loss is largely preventable. You must avoid overexposure to loud sounds, especially for long periods of time.
  • The closer you are to the source of a loud sound, the greater the risk of damage to your hearing mechanisms.
  • Sounds over 85 dB (your typical vacuum cleaner) in intensity pose the greatest risk to your hearing.
  • Risk of hearing loss is based on a combination of sound or loudness intensity and duration.
  • Recommended maximum daily exposure times (NIOSH) to sounds at or above 85 dB are as follows:
    • 85 dB (vacuum cleaner, MP3 player at 1/3 volume) – 8 hours at 90 dB (blender, hair dryer) – 2 hours at 94 dB (MP3 player at 1/2 volume) – 1 hour at 100 dB (MP3 player at full volume, lawnmower) – 15 minutes at 110 dB (rock concert, power tools) – 2 minutes
    • 120 dB (jet planes at take-off) – without ear protection, sound damage is almost immediate
  • Certain behaviors (controlling volume levels in practice and rehearsal, avoiding noisy environments, turning down the volume) reduce your risk of hearing loss. Be mindful of those MP3 earbuds.
  • The use of earplugs and earmuffs helps to protect your hearing health.
  • Day-to-day decisions can impact your hearing health, both now and in the future. Since sound exposure occurs in and out of school, you also need to learn more and take care of your own hearing health on a daily basis.
  • If you are concerned about your personal hearing health, talk with a medical professional.

Adapted from: Protecting Your Hearing Health: Student Information Sheet on Noise-Induced Hearing Loss NASM/PAMA: November 2011, V-2. 

Community Resources: Hearing Health

UNCP Student Health Services - 910.521.6219  

Southeastern Regional Medical Center (Lumberton, NC) - 910.671.5000

Protecting Your Musculoskeletal Health

  • Musculoskeletal health is essential to your lifelong success as a musician.
  • Practicing and performing music is physically demanding.
  • Musicians are susceptible to numerous musculoskeletal disorders.
  • Some musculoskeletal disorders are related to behavior; others are genetic; still some others are the result of trauma or injury.
  • Many musculoskeletal disorders and conditions are preventable and/or treatable.
  • Sufficient physical and musical warm-up time is important.
  • Good posture and correct physical technique are essential.
  • Regular breaks during practice and rehearsal are vital in order to prevent undue physical stress and strain.
  • It is important to set a reasonable limit on the amount of time that you will practice in a day.
  • Avoid sudden increases in practice times.
  • Know your body and its limits, and avoid “overdoing it.”
  • Maintain healthy habits. Safeguard your physical and mental health.
  • Day-to-day decisions can impact your musculoskeletal health, both now and in the future. Since muscle and joint strains and a myriad of other injuries can occur in and out of school, you also need to learn more and take care of your own musculoskeletal health on a daily basis, particularly with regard to your performing medium and area of specialization.
  • If you are concerned about your personal musculoskeletal health, talk with a medical professional.
  • If you are concerned about your musculoskeletal heath in relationship to your program of study, consult the appropriate contact person at your institution.

Adapted from: Protecting Your Musculoskeletal Health: Student Information Sheet – NASM/PAMA: July 2013 DRAFT

Community Resources: Musculoskeletal Health

UNCP Student Health Services - 910.521.6219  

Southeastern Regional Medical Center (Lumberton, NC) - 910.671.5000

Other treatment possibilities include chiropractic care, Feldenkrais method, Pilates, yoga, Tai Chi, massage therapy and acupuncture.

Protecting Your Psychological Health

Maintain Mental Health

  • Develop a support network of friends.
  • If you have concerns about your study habits, ability to take tests or managing your coursework, talk with teachers, counselors, family and friends for advice and support.
  • Visit the health center, and discuss concerns with a health professional. If the health professional advises treatment, follow instructions. Watch out for side effects, and attend follow-up appointments to assess improvement.

Fight Fatigue and Sleep Deprivation

  • Avoid stimulants like caffeine and nicotine.
  • Have a good sleeping environment. Get rid of anything that might distract you from sleep, such as noises or bright lights.
  • Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on the weekends.
  • See your health provider if you continue to have trouble sleeping.
  • Avoid pulling an all-nighter to study.

Get Physical Activity

  • Stay active. Regular physical activity can help keep your thinking, learning, and judgment skills sharp. It can also reduce your risk of depression and may help you sleep better.

Eat a Balanced Diet

  • Talk with a nutritionist or dietician at a health clinic on campus or in the community about improving your diet.
  • If you or someone you know is showing signs of an eating disorder, get help. Find a friend to go with you or offer to go with a friend to talk to a counselor or doctor who knows about eating disorders.

Avoid Substance Abuse

  • Access healthy activities and safe places on campus to meet friends.
  • Avoid second-hand smoke.
  • Don’t drive after drinking or using drugs.

Have Healthy Relationships

  • Avoid relationships with those who drink heavily or use drugs, act aggressively or treat you disrespectfully.
  • If anything in your relationship makes your feel uncomfortable, talk to someone you can trust.

Adapted from Centers for Disease Control and Prevention, College Health and Safety

 

Resources

UNCP Counseling and Psychological Services - 910.521.6202

UNCP Student Health Services - 910.521.6219  

Southeastern Regional Medical Center (Lumberton, NC) - 910.671.5000

Protecting Your Safety

After you learn your surroundings at UNCP and register for BraveAlert, there are ways in which individuals and families may prepare for emergencies. These sites are offered to you as resources to consider and use in your efforts to become prepared.

 

Resources

UNCP Student Health Services - 910.521.6219
Southeastern Regional Medical Center (Lumberton, NC) - 910.671.5000
UNCP Counseling and Psychological Services - 910.521.6202
UNCP Campus Police - 910.521.6235
UNCP Environmental Health and Safety - 910.521.6792

For help moving anything large or heavy/questions about power/electricity, please contact UNCP Facilities - 910.521.6233

Protecting Your Vocal Health

Student Information Sheet on Protecting Your Vocal Health from the National Association of Schools of Music (NASM) and Performing Arts Medicine Association (PAMA).

  • Vocal health is important for all musicians and essential to lifelong success for singers.
  • Understanding basic care of the voice is essential for musicians who speak, sing, and rehearse or teach others.
  • Practicing, rehearsing, and performing music is physically demanding.
  • Musicians are susceptible to numerous vocal disorders.
  • Many vocal disorders and conditions are preventable and/or treatable.
  • Sufficient warm-up time is important.
  • Begin warming up mid-range, and then slowly work outward to vocal pitch extremes.
  • Good posture, adequate breath support, and correct physical technique are essential.
  • Regular breaks during practice and rehearsal are vital in order to prevent undue physical or vocal stress and strain.
  • It is important to set a reasonable time limit on the amount of time that you will practice in a day.
  • Avoid sudden increases in practice times.
  • Know your voice and its limits, and avoid overdoing it or misusing it.
  • Maintain healthy habits. Safeguard your physical and mental health.
  • Drink plenty of water in order to keep your vocal folds adequately lubricated.
  • Limit your use of alcohol and avoid smoking.
  • Day-to-day decisions can impact your vocal health, both now and in the future. Since vocal strain and a myriad of other injuries can occur in and out of school, you also need to take care of your own vocal health on a daily basis. Avoid shouting, screaming, or other strenuous vocal use.
  • If you are concerned about your personal vocal health, talk with a medical professional.
  • If you are concerned about your vocal health in relationship to your program of study, consult the appropriate contact person at your institution.

Adapted from: Protecting Your Vocal Health: Student Information Sheet – NASM/PAMA: July 2013 DRAFT 

 

Resources

Duke Voice Care Center

Leda Scearce, MM, MS, CCC-SLP - 919.862.5739, leda.scearce@duke.edu

Dr. David L. Witsell, MD, MHS - 919.668.6065, david.witsell@duke.edu