Finding Harmony: Music and Stress Relief
Stress is a fact of modern life. It’s an experience that happens when our environment causes us psychological and physiological distress. According to the American Psychological Association, almost 20% of adults in the U.S. experience high levels of stress due to the pandemic and its impact on their physical, emotional, and financial well-being.
But there’s a readily available and effective tool for managing stress and promoting well-being: music. Music is a powerful force that influences our perceptions, emotions, and even our physical health, whether we’re consciously paying attention to it or not.
Music can help reduce stress and anxiety by influencing our hormones, biological processes, and emotional responses. This article will explore the science behind how music and stress relief are connected. We’ll also discuss practical tips for incorporating music into your daily life to reduce stress, including:
- The physiological and psychological mechanisms through which music reduces stress
- Creating personalized playlists
- Exploring music therapy
The science behind the sound: How music impacts the stress response
Stress is a part of everyday life, but did you know that music can actually change how your body responds to stress?
The body’s stress response
When something stressful happens, your body responds by releasing hormones like cortisol. Cortisol is helpful in the short term, but too much cortisol over time can lead to a whole host of mental and physical health problems.
Stress can also trigger your fight-or-flight response, which activates your sympathetic nervous system, leading to:
- Heightened alertness
- Increased tension
Music’s counteracting effects
Listening to music can have some surprising effects on your body, helping to counteract the harmful effects of stress.
Research shows that listening to music can lower your cortisol levels by as much as 61%. In addition to regulating your hormones, music can:
- Lower your heart rate and blood pressure: Listening to slow music, around 60 to 80 beats per minute (BPM), can help calm your nervous system.
- Influence your brainwave patterns: One study found that listening to music at 60 BPM shifted brain frequencies toward relaxed alpha wave patterns in nearly 75% of people after just five minutes.
So, next time you’re feeling stressed, put on your favorite tunes and let the music work its magic.
The pleasure principle: music, dopamine, and the reward system
Have you ever wondered why listening to music makes you feel good? Well, when you listen to music — or make music — the reward center of your brain lights up like a Christmas tree, releasing a neurotransmitter called dopamine. Dopamine is associated with pleasure and motivation. This rush of pleasure is your brain’s way of saying, “Do that again!”
This pleasure response creates a positive feedback loop, encouraging you to engage with music again and again for stress relief. The brain releases pleasure chemicals, and the body slows its rhythms. Music can help take the edge off of that fight-or-flight response.
Making music, or even activities like adult coloring, can also be an effective way to express emotions and release pent-up energy. Playing an instrument, singing, or even just tapping along to a beat can help you process and cope with difficult feelings. Music can help shift your thoughts and feelings, giving you a break from whatever’s stressing you out.
FINDING YOUR RHYTHM: PRACTICAL WAYS TO USE MUSIC FOR STRESS RELIEF
Music is a powerful alchemy that affects our perceptions, emotions, and physical well-being. Whether you’re actively listening or just letting it play in the background, music can be a powerful tool for stress relief.
Active vs. Passive Listening
There are two main ways to listen to music: actively and passively.
Active listening means focusing intently on the music, paying attention to its nuances, the instrumentation, and the way the song makes you feel. Active listening to music can enhance its impact on your mood and emotional regulation, and it can have a deeper, more profound impact on your emotional state.
Passive listening is when you use music as background noise to create a calming or uplifting atmosphere. Using background music can improve your work environment, help you focus, and boost your mood, even when you aren’t consciously paying attention.
Creating Personalized Playlists
One of the best ways to use music for stress relief is to create personalized playlists that are tailored to your specific needs and preferences. Reflect on how different genres affect your emotions, and choose music consciously, considering its effect on your mood and emotions.
Experiment with different genres and styles to discover what works best for you. You may find that certain types of music are more effective at reducing stress than others. Consider instrumental tracks for when you need more focused relaxation.
Pay attention to the tempo and rhythm of the music you choose. Music with a slow tempo (around 60 beats per minute) can be particularly effective at promoting relaxation, but research shows that music tempos between 60 and 90 bpm are associated with larger effects.
Incorporating Music into Daily Life
There are many ways to incorporate music into your daily life to reduce stress and promote relaxation:
- Morning Rituals: Start your day with uplifting music to set a positive tone. A groggy morning can be transformed by uplifting music.
- Commuting: Incorporate music into your commute to alleviate stress and anxiety.
- Work Environment: Use background music to improve focus and productivity in the workplace.
- Relaxation and Meditation: Involve music in activities like meditation to deepen your relaxation.
Music in motion: Combining music with movement and mindfulness
Want to take your stress relief to the next level? Try combining music with movement and mindfulness. I call it the 3Ms: Music, Movement, and Meditation. A 10- to 20-minute daily routine can work wonders.
Think about it: you already know music reduces stress. But what if you added movement? According to a 2003 report in the New England Journal of Medicine, dancing can even make you smarter. The researcher who wrote the study said that moving your body in rhythm to music is one of the best things you can do to improve your cognitive functions and reduce stress.
You can also combine music with mindful movement practices like yoga or tai chi to further promote relaxation and stress reduction. Find some music you love and try incorporating it into your yoga practice for a more immersive experience.
The social symphony: Music and social connection
Music does more than just relax you; it can also help you connect with others and kick loneliness to the curb.
Sharing music can strengthen relationships with your family, friends, and even coworkers. Think about it: you can bond with relatives over the music you listened to as a kid, or you can connect with coworkers when you discover you both love the same band.
Even better, participate in group music activities like choirs, bands, or drum circles. Research has shown that group music therapy has a larger effect than individual music therapy.
When you listen to music by yourself, you connect to the music. When you play music with others, you connect to them through the music.
A simple way to connect is to share your favorite songs or playlists with friends and family. You might be surprised at the connections you make when you share the music you love!
Music therapy: A professional approach to stress management
If you’re interested in using music for stress relief, it’s worth knowing that a music therapy approach can be more effective than just passively listening to music. Music therapy is the evidence-based and clinical use of music interventions to achieve individual goals with a therapeutic relationship. These goals are designed to meet your cognitive, social, mental, emotional, and physical needs.
What is music therapy?
Simply put, music therapy is the use of music interventions by a trained and qualified music therapist. The music therapist works with people to achieve specific goals, like reducing stress, improving mood, or working through trauma.
A systematic review of studies on music therapy found that music therapy interventions were more effective than just passively listening to music (“music medicine”). This difference is likely because a trained music therapist tailors interventions to meet your specific needs.
Benefits of music therapy
Music therapy is an evidence-based practice, meaning that research studies have tested its effectiveness. Studies show that music therapy has a medium-to-large effect on stress-related outcomes, both psychological and physiological.
One of the biggest benefits of music therapy is that it’s personalized. Music therapists are trained to deliver sessions to meet patients’ needs, whether in a group or one-on-one setting. Your therapist will work with you to create a plan that’s right for you and your needs.
Finding a music therapist
If you think music therapy might be right for you, you can search for a qualified music therapist on the American Music Therapy Association (AMTA) website.
Frequently Asked Questions
How long should you listen to music to reduce stress?
There’s no magic number, but research suggests that even relatively short periods of music listening can have a positive impact on stress levels. Studies have shown that listening to music for as little as 15 to 30 minutes can lead to measurable reductions in cortisol levels (a stress hormone) and improvements in mood. The key is to find a duration that fits comfortably into your schedule and allows you to fully immerse yourself in the music. Experiment to find the sweet spot that works best for you – whether it’s a quick 10-minute break or a longer, more immersive session.
What is the best music to relieve stress?
The “best” music for stress relief is highly subjective and depends on your personal preferences. Generally, music with a slow tempo (around 60-80 beats per minute), gentle melodies, and minimal lyrics tends to be most effective at promoting relaxation. Classical music, nature sounds, ambient music, and meditative music are often recommended. However, don’t limit yourself to these genres! Experiment with different styles and artists to discover what resonates with you personally. The most important factor is that the music evokes positive emotions and helps you feel calm and at ease. Sometimes, even upbeat music can be stress-relieving if it brings you joy and helps you release tension.
Conclusion
So, what’s the takeaway? Music can be a powerful tool for relieving stress. It can lower your cortisol levels, boost your mood, and even trigger the release of feel-good chemicals in your brain. By activating the reward center, music can really change how you feel.
The best part is that there’s no one-size-fits-all approach. Experiment with different genres and styles of music to find what resonates with you. Maybe classical music calms your nerves, or perhaps upbeat pop music lifts your spirits. The key is to find what works for you.
Think about weaving music into your everyday life. Listen to calming tunes during your commute, put on some energizing beats while you work out, or unwind with your favorite album before bed. The possibilities are endless!
Ultimately, music is a fantastic resource for managing stress and promoting overall well-being. Embrace its healing power and discover how it can help you lead a more balanced and fulfilling life. Give it a try – you might be surprised at the positive impact it can have!