Music and Mental Health
Music has a unique way of reaching people when words fall short. A single song can bring comfort during grief, pump you up when you wake up on the wrong side of the bed, or heighten the joy in moments of celebration. For many different generations, across many cultures, music has been more than just entertainment because it is deeply connected to human emotion.
Why Music Affects us so Deeply
When we listen to music multiple areas of our brain become active all at once. Our brain takes the music, processes the rhythm, then gets to work.
–It may work on retrieving a memory. You may feel a sense of nostalgia or get shivers when listening to a powerful song.
-It activates our brain’s “reward system”. Releasing dopamine when we listen to songs we like.
-It stimulates the area of our brain that wants to get up and move! You may notice that you subconsciously tap your foot to the beat, or maybe go full choreography mode!
brain road map:
auditory cortex ➡️ amygdala/hippocampus ➡️ nucleus accumbens ➡️ cerebellum/motor cortex ➡️ prefrontal cortex = ALL STIMULATED WHEN LISTENING TO MUSIC
Music can influence our mood, heart rate, stress levels, and release dopamine, which is associated with pleasure and motivation. This is one reason why songs can instantly shift how we feel. If you’re a Swifty like me you know what it’s like to instantly connect to a song and feel your mood shift to match the vibe!
The Mental Health Benefits of Music
- Music can reduce stress and anxiety
Calming music has been shown to help slow breathing, lower heart rate, and overall relax the nervous system. Think about how different a yoga class would be if they were bumping Lil Wayne instead of spa music (cool for sure, but not as relaxing). Soft instrumental music, nature sounds, or slower-paced playlists can help reduce feelings of overwhelm, improve relaxation, support mindfulness practices, and create emotional grounding. Many people are drawn to music in stressful moments because it creates a sense of comfort and emotional safety. Listening to music for 10-15 minutes when feeling overwhelmed can help interrupt spiraling thoughts and provide a mental reset.
- Music helps with emotional expression
Sometimes emotions are hard to explain. Music can help you identify feelings you may not fully understand yet. Lyrics often put into words experiences that help listeners feel seen, understood, and connected. Music can be an especially helpful outlet for anger, sadness, loneliness, identity exploration, or processing relationship and life changes. Music can also help start conversations in therapy, opening the door to emotional reflection!
- Music can improve mood and motivation
Upbeat music can increase energy and motivation. Many people use this tool to get through a tough workout, improve focus while studying, boost productivity, or improve low moods. Music can be extremely helpful during periods of depression, when energy and motivation feel impossible to create on your own.
- Music create connection
Not to talk about Taylor Swift again…but her Era’s Tour is the PERFECT example of how music connects people. Sharing favorite songs or artists with others creates a sense of belonging and community. If you struggle with feelings of isolation, music can be a great reminder that you are not alone in what you feel.
What to Look Out For
Just like how we talked about how music can intensify positive emotions, it can intensify feelings of sadness, anger, or hopelessness, especially if you are already struggling with these. This does not mean to avoid music altogether, just helpful to notice what songs or playlists affect your mood. Notice if the music is helping you process emotions, or keeping you stuck in them. A balanced relationship with music looks like emotional validation while also creating moments of hope, calm, and empowerment.
How to use Music Intentionally for Mental Wellness
- Create mood-based playlists
Make different playlists for different emotional needs (calm and grounding, motivation and confidence, sleep and relaxation, etc.)
- Try mindful listening
Instead of playing music in the background, fully focus on the sound. Listen to the lyrics, the instruments, emotions that come up, physical sensations in your body
- Use music creatively
Sing, dance, songwrite, or learn an instrument. All of these can provide emotional release and improve self-expression!
- Share music with others
Foster that sense of connection by exchanging songs with family or friends!
-Haley Martin, LMSW, LMAC