How To Utilize Music in a Therapeutic Way
We hear music almost everywhere we go, in the car, while grocery shopping, and even inside an elevator! It is a common belief that music is purely for entertainment, but not only can we use music for enjoyment, we can also use it as a tool to support our mental health.
We all have that “go-to” song we put on when having a bad day, and that isn’t a coincidence. Music can lower our cortisol level (the stress hormone) and trigger the release of dopamine (the “feel-good” neurotransmitter). Uplifting music can increase motivation, joy, and energy, making a boring situation, such as the drive to work, more enjoyable.
Another common use of music in therapy is to help people process and identify emotions. Do you ever find yourself not knowing how you are feeling or struggling to express your emotions? That’s where music can help. Music can allow people to express feelings they may not yet have words for. Finding a song that perfectly describes your situation can feel healing and comforting. Music also allows for a safe emotional release; you may even find yourself reflecting or crying while listening.
Music can also be used as a coping mechanism when dealing with stress or anxiety. We can use music to manage stress around an upcoming school assignment, prepare for an important work meeting, or quiet our mind before bed. Certain calming music can activate our parasympathetic nervous system (the “rest and digest” system), which can slow your heart rate, reduce muscle tension, and ease anxious thoughts; all helpful for those struggling with anxiety.
When we listen to music, our brain can increase dopamine (the feel-good chemical), lower cortisol (the stress hormone), and boost serotonin (which helps regulate mood). This can create an emotional shift without any extra effort. Music also provides a healthy distraction, giving our brain a break from anxious thoughts. It can feel soothing especially when we are overwhelmed. The rhythm, sound, or lyrics can help relax our nervous system and regulate emotions.
Certain types of music can create different effects as well. When we listen to slow, instrumental music, it can reduce anxiety, increase calmness, and help improve sleep. Listening to upbeat music can increase motivation, energy, and mood. You might think that sad music cannot be helpful, but it actually can be. Sad music can validate feelings, help process grief, and allow us to feel less alone in our emotions. Overall, listening to our favorite music tends to have a greater emotional and meaningful impact than listening to random music.
Not only can music help with concentration, decreasing anxiety, or feeling more grounded, but it can also support connection with others. Sharing songs with friends or family members can help communicate emotions that may be difficult to express in words. Music can also create bonding experiences, such as making shared playlists or attending live music events together.
Here are some easy ways to add music into your daily routine to support your mental health:
Create a calming instrumental playlist to listen to before bed.
Use energizing music to motivate physical movement.
Connect with others who enjoy similar music.
Create emotion-focused playlists to help you identify and express feelings.
Sing your favorite songs as a form of emotional expression.
If you’d like more information about therapy or scheduling with a mental health professional, please contact us at info@thementalwellnesscenter.com.
