The Effects of Music on Mental Health

                  I have always found solace in music. In some of the darkest times of my depression I have turned to music to cope with all that I was struggling with. I’ve written before about Grace Slick’s song “Let It Go” and how it saved my life when thoughts of suicide overwhelmed me. To read that post click here: Hope After Suicidal Thoughts

                  I use music as a companion when I am depressed. There are playlists set up on iTunes on my phone. These lists include songs that speak to me and songs that comfort me. I also really enjoy live music. Being at concert calms me. I get lost in the music, especially when the featured act is one of my favorite bands. 

                  Thinking about how music helps me led me to research the effects of music on mental health. Let’s look at the information about music and mental health.

                  Both scientific and clinical research have found that music supports mental health. Areas where music can have an impact include stress reduction, mood enhancement, improved sleep, emotional expression and processing, social connection, mindfulness and presence, cognitive benefits, and depression and anxiety relief. 

                  Music promotes relaxation and stress reduction by lowering cortisol, which is a stress hormone. Research shows that listening to slow, instrumental music reduces heart rate and anxiety by activating parasympathetic nervous system. The song “Weightless” by Marconi Union has been scientifically shown to reduce anxiety by up to 65%. This found in a 2011 study by Radox Spa and Mindlab International. While this study was not peer reviewed, it has been widely cited in sound therapy circles.

                  Another way music impacts mental health is by stimulating the release of dopamine, which is the “feel-good neurotransmitter. Mood can be improved by listening to upbeat music. Listening to melancholic music can assist in processing sadness in a healthy way. Listening to “Here Comes the Sun” by the Beatles is a good mood lifting song. There are many others.  

                  Sleep is important to mental health. Listening to calming music before going to bed can lead to improvements to sleep quality. It reduces insomnia and helps a person fall asleep faster. Classical music or nature sounds are good options for improving sleep. I use meditative sleep music to help me fall asleep and stay asleep. I find that when I put this music on, I relax and fall asleep faster.

                  Often, we find it difficult to express our emotions. Music can provide an outlet for expressing emotions. Sometimes when we cannot talk about an emotion, music can do it for us. Whether it is writing lyrics or listening to lyrics that we relate to, music helps us process emotions. For me the lyrics of “Let It Go” provide an opportunity to process emotions. Other songs that provide that outlet for me include “Landslide” by Stevie Nicks, “Crystal Ball” by Styx, and “All I Know So Far” by P!nk. What songs help you? Share in the comments. 

                  Music can lead to social connection when we play music in groups or listen to music with others. Choirs and drum circles are examples of how people can come together to share in music. The act of shared music reduces loneliness and promotes bonding.

                  Music can be a component of mindfulness and presence. During a meditation a person can use music as a focal point. Often, guided meditations use ambient music to enhance focus and inner awareness.  

                  Music can impact our cognitive abilities. Whether you are listening to music or playing music there are benefits such as enhanced memory, attention, and problem solving. Early in my teaching career I read research that showed how listening to the music written by Mozart improved mathematical skills. When I taught math, my students benefitted in many ways from the music. Music can also improve the cognitive functioning of people with dementia or brain injuries. 

                  When music is tailored to the individual, it can reduce the symptoms of depression and anxiety. My own experiences show this to be true. I imagine it is different from person to person. I have a friend who seems to disappear into the music of the Grateful Dead. You can actually see her mood lifting as the music plays. When I am depressed the music of Jefferson Airplane and Styx often envelops me in comfort, which lifts my mood. 

                  I thought about listing songs that can help with mental health. I even did an online search. As I thought about it, I realized we are each going to find different music powerful in our lives. We all have different taste. I think the key is exploring music to find what works for us. In college I knew a guy who lifted his mood by listening to hardcore metal music. That would not work for me, but it worked for him. I like a good classic rock song. Young people today listen to music that many of us older people would never consider listening to. But the music works for these young people. I encourage you to listen to music with the intent to find songs that are comforting to you and songs that have lyrics that are meaningful to you. We all have different music tastes. The song “Let It Go” saved my life because the lyrics spoke to me. Someone else might be turned off by that song. 

                  What’s your song? Share in the comments so we all can listen and possibly find new music that might be helpful to our mental health.