Music to My Ears: The Mental Health Benefits of Music
In 1965, Julie Andrews graced the silver screen, announcing that the hills were alive with the sound of music. In 1975, the Doobie Brothers encouraged us to listen to music all the time. And in 2007, Rihanna made one simple request: please, don't stop the music. No matter the period of time, music remains a universal panacea for many of us. But what makes music so powerful, and how can we utilize music to improve our mental health?
The Scientific Effects of Music
Scientifically speaking, music can have unanticipated impacts on our hormone levels. Cortisol, also known as the stress hormone, tends to soar when we are experiencing excessive worry, irritability, or high levels of stress. When we listen to music, particularly relaxing music, studies have shown that these cortisol levels tend to decrease significantly. They are replaced with releases of dopamine, the pleasure hormone, which serve to not only ease our minds, but motivates us to keep going in difficult situations. Some of the most relaxing music, which tends to clock in at around 60-80 beats per minute, has been shown to stimulate alpha brainwaves, which are commonly associated with creativity and focus. The activation of these brainwaves has also been shown to help bridge the gap between our conscious and subconscious processes, allowing for greater memory recall and insight.
Physiological processes are also just as important in the equation of why music works for us. Slower songs tend to slow our heart rate, lower our blood pressure, and regulate our breathing -- all of which are amazing countermeasures when anxiety tends to act up. Conversely, more upbeat music can help energize us, and moving our bodies to high-octane tunes can aid in bringing us back to the present if we find ourselves stuck in the past or fretting over the future. There's a sense of control that can be regained just by moving your feet and shifting our attention to our bodies, even if it takes the form of a small clap or a light drum on your desk.
Musical consumption is not just an auditory process, according to our brains. Our auditory cortex is just one of many areas of our brain that "light up" when we listen. For example, the hippocampus helps us recall memories associated with our favorite songs, and the cerebellum takes care of our movement while we dance and our emotions as we hear certain instruments. Thus, the complexity of music serves as a strong distraction and detachment device from when life starts to feel overwhelming. Turning up the volume can quiet negative thought spirals and instill a sense of hope. It also may prove to be more useful of a coping skill because music has a natural progression and a predictable beginning and end, whereas other strategies, such as social media scrolling, may feel daunting or endless due to the sheer amount of content.
How Different Music Genres Impact Mental Health and Mood
Many different kinds of music have unique purposes. For some, the sweeping orchestras and harmonies of classical music reduces stress and has even been shown to improve memory and sleep quality. The instrumental nature of these arrangements can even allow for listeners to project their own thoughts and feelings onto the piece, adding an interpretive element to this genre. For others, pop music is the mood booster and uplifting friend we all need to hear from. Pop music is crafted with lyrics that we can relate to and resonate with, and that validation can bring light to feelings that we may otherwise be ashamed to admit. Rock music can inspire moments of catharsis, generating new ways to express negative emotions and process hardships. Hip-hop music has a history of amplifying the voices of the oppressed and fostering resilience by shedding light on external injustices that may be affecting communities negatively. Some genres can even coincide with other activities: electronic music's climaxes and hard-hitting beats have become widely popular within exercise groups, and the mellow, ambient beats of lo-fi music have been shown to improve study habits and increase productivity.
Songs can be wonderful in isolation, and albums serve to tell an artist's story. Creating our own playlists and soundtracks to our lives can be just as empowering to give voices to our stories. Maybe you want lots of upbeat tracks for a productive exercise playlist. Maybe you crave softer sounds and ambient tunes to meditate to and breathe with. Or perhaps a genre-bending playlist can help you portray the many emotions you have felt or are feeling at one point in your life. Regardless of the purpose or reason, playlists can be our own personalized "albums" that say something about us, give meaning to our experiences, and redirect agency back to ourselves as the composer of our own orchestra. You may even find yourself becoming more open-minded and exploring new music and genres, guiding us on our journeys to better understand our own ever-changing identities.
From a mental health perspective, music can be a fantastic outlet for our own healing and relief from the stressors tied to anxiety and depression. So, as Corinne Bailey Rae suggested in 2006, put your records on, and tell someone your favorite song!
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Written by: Tyler Levy, LGPC
Tyler Levy is a Licensed Graduate Professional Counselor who provides individual counseling services to adults in Baltimore City and adults across the state of Maryland via telehealth. Tyler is passionate about serving diverse clients, particularly individuals in the LGBTQIA+ community and men seeking therapy. If music references during therapy is your vibe, be sure to read more about Tyler’s work.
