 Ever woken up the day after Christmas, a party or a wedding and felt a bit… flat?
That strange emotional dip, a kind of afterglow lull where everything feels a little grey and quiet? Now imagine that same feeling - but the night before, you weren’t out drinking or dancing or celebrating. You were at choir. Surprisingly, the symptoms the day after choir can be almost identical: pounding head, aching body, emotional fuzziness - like you've been through something big. It’s a phenomenon that many of my singers have come to notice over time, and one that I’m not immune to either, even as the choir leader. So, what’s actually going on? Why do you feel so awful the day after choir? It’s a real thing! Actors have apparently dubbed this feeling “post-performance depression”. I call it “the Choir Hangover”. You can get a choir hangover after a fantastic performance, a trip, a workshop or even a great rehearsal. In fact, any time that the happy hormones have been buzzing, you can expect some sort of comedown the day after. But why do we get it and what can we do to support our singers (and ourselves) with our mental health moving forward?
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 What if your well-meaning conducting cues were actually making it harder for your singers to stay present, engaged, and emotionally safe?
It’s a tough question. But if we want to lead choirs in a way that supports not just sound but wellbeing, we need to talk about the subtle but powerful ways us conductors can inadvertently dysregulate the nervous systems of our singers - especially those who are neurodivergent, trauma-impacted, or dealing with stress and burnout. Let’s take a look at what nervous system dysregulation looks like in the rehearsal room, and how small, intentional shifts in your conducting style can create a more musically expressive and mentally-healthy choir environment.  We’ve all heard choirs described as “safe spaces” or “mental-health friendly.” But what does that really mean? And is it enough?
As a choral conductor living with PTSD - and someone working at the intersection of music and mental health - I’ve really had to challenge with what I thought made a choir welcoming and what actually helps people feel safe, seen, and supported in the room. There have been times when what I thought was helping was really not the right thing at all. I’m not here to call anyone out. I’m here to ask the questions I wish I’d asked sooner, so that others may learn from my wins and mistakes. Here's what I know so far.  If you’ve ever been told to “be quiet,” “don’t rock the boat,” or “just go along with it,” you know how hard it can be to own your voice. Maybe you’ve felt silenced at work, in relationships, or even within yourself - like your thoughts, feelings, and opinions don’t matter or won’t be heard. But here’s the truth: your voice is your greatest superpower. It’s the key to your freedom, your boundaries, your confidence, and your impact.
In this post, I’m going to show you why using your voice is more important than you think and why learning to speak up when something suits you or doesn’t work is the game changer you’ve been waiting for.  If you’re reading this, you probably know the feeling all too well: that internal loop in your head, playing every sentence you’re about to say - or just said - on repeat, picking it apart, worrying about how it sounded, whether it was the right thing, whether you came off awkward, dull, or downright embarrassing.
You overthink. You freeze. You talk yourself out of saying what you want. And worst of all, your confidence takes a hit - every single time. Sound familiar? You’re not alone. Overthinking every word you say is a trap that keeps brilliant women small, stuck, and silent. But here’s the truth: it doesn’t have to be this way. You can break free from the cycle and start speaking with boldness, clarity, and ease. Here’s how.  For a long time, I didn’t think I’d ever tell this story publicly. I’m a very private person by nature, and mental health - especially the kind that totally changes your life - feels like something people either whisper about or avoid altogether. But after a breakdown, a year away from work, and a lot of messy healing, I realised something: I wanted to show up to life as I really am, even on the hard days. That meant being honest - not just with myself, but with others too. Here's my story.
 Whether you consider yourself musical or not, it's safe to say that you have a favourite song. But did you ever think about why you enjoy listening to that music or how it makes you feel? Music can have a profound effect on our mood and we can harness its power for good, by deliberately incorporating music into our day to give us the boost that's needed. Here are 12 ways you can use music to boost your mental health today:
 As a heavy-voice user - whether you're a teacher, lawyer, public speaker, or someone who uses their voice extensively for work or hobbies - you understand the toll that speaking, singing, or performing can take on your vocal cords. The good news is that with the right daily habits, you can protect your voice, reduce strain, and maintain your vocal health.
 In today's fast-paced world, stress and anxiety can feel like constant companions. Between work, personal responsibilities, and the overwhelming noise of everyday life, it’s easy to feel mentally exhausted. One of the most accessible and effective ways to alleviate stress and anxiety is through the power of music. But not just any music – the right playlist can work wonders in reducing anxiety and promoting relaxation.
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AUTHOREmma Rowland-Elsen is a veteran choral conductor, sound-voice therapist and specialist consultant in choir inclusion and mental health. She also has PTSD. With over a decade of experience in trauma-informed leadership, vocal health and community music, she helps choirs build emotionally-intelligent, accessible, mentally-healthy and artistically-vibrant spaces, for every mind, body and voice. CATEGORIES
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MENTALLY-HEALTHY CHOIRS: EMMA ROWLAND-ELSEN
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