STRESS AWARENESS: How to Use Music to De-Stress

No matter what we do or where we go, stress is often a persistent companion. The effect stress has on our well-being and mental health can sometimes feel like a never-ending cycle, which leaves us with the task of finding ways to manage this challenge. 

Music is often considered a universal pillar of many cultures, communities, and identities. Music can be found at parties, our daily commute to work, during our workouts, or our study sessions. If you’ve ever felt noticeably more positive and relaxed after listening to music, well there is much research that may help explain why. Numerous studies have documented the helpful benefits of music on our stress levels. Faster songs, such as dance, pop, or EDM, can promote concentration and spikes in energy. Slower songs, such as those commonly found in jazz or R&B, have been shown to help with relaxation and mindfulness.

Studies have also shown how music affects the brain. Music often engages he parts of the brain responsible for pleasure and rewards, releasing dopamine and other happy hormones. Cortisol, a primary hormone responsible for our stress, is often lowered during and after listening to music. Research has also shown that music can help reduce symptoms of depression, as well increases in confidence and motivation. One study found that front-line nurses (a job well known for high levels of stress and burnout) who listened to at least 30 minutes of music during their breaks experienced a significant reduction in stress. However, these benefits are not limited to folks with high-stress jobs or professions.

This knowledge can be applied and tailored to our personal lives. A demanding and laborious day at work could be tended with our favorite album once we get home. A groggy awakening one morning could be mediated with some of our favorite up-beat and feel-good songs. Creating playlists for specific moments could be helpful too. Do you have fond memories of a specific song that played during one of your favorite childhood vacations? Adding that song to your everyday playlist could help spark warm feelings of nostalgia and harmony. A 2019 study found that even listening to sad music when we’re feeling down can make our experiences feel acknowledged and validated.

Music even has a place in therapy! Music therapy is a collection of evidenced-based interventions that help clients improve their holistic wellness and accomplish goals. Clients and their therapists collaborate and incorporate music into their sessions. Singing, dancing, creating, and listening to music are common activities. Music therapists work with a variety of populations, including but not limited to individuals with dementia, Alzheimer’s, neurodivergence, learning differences, depression, anxiety, and trauma. For clients who consider music to be an integral part of their identity, music therapy can be a meaningful and powerful tool on your journey to healing and growth.  

5 Ways to Utilize Music for our Well-Being:

Notice how music makes us feel! Do you find yourself listening to an album or single on repeat but not sure why? Take some time to reflect and consider what the music does for you. Does it help you feel relaxed? Does it always bring you energy and liveliness? Being mindful of how our music makes us feel can lend us a better understanding of its relationship with our emotions. 

Make playlists. Whether it’s for a long-awaited vacation or a tough day at work, don’t hesitate to curate specific playlists for specific moments or moods. I have a special playlist of songs that I always listen to when I’m cooking or grilling. I find myself enjoying the process more, even if the recipe is especially grueling and intensive!

Explore other genres. Music is truly limitless in quantity and quality. If you have the time and energy to explore, your next favorite artist or genre could be right around the corner. Having the curiosity and courage to explore can revitalize our relationship with music, as well as increase our chances of finding records that really resonate with us on an emotional level. 

Go beyond listening. This is not mandatory, but if you find yourself needing more than just a simple listen, don’t hesitate to move around. A head bob, tapping of the foot, or a full-blown breakdance can increase synergy and rhythm with your music. The extra movement can also release more dopamine and feel-good hormones, making us feel even better.

Listen with others. Concerts and festivals are popular for good reasons, but these aren’t the only environments we can enjoy music with others. Get-togethers, parties, celebrations, cookouts, and even carpooling can all be moments of shared experience. If it’s difficult finding people in-person, there are countless internet forums and groups that discuss, review, and admire certain artists and genres. Participating in collective appreciation of our personal favorites can be validating, supportive, and even give us a sense of identity. 

By: Michael Anders, therapist intern