Using the “Right” Music for Stress Reduction
Factors to Consider when choosing music to decrease stress
Key Point
Harnessing the therapeutic potential of music for stress reduction involves active engagement and a personalized selection of songs that contain key elements.
Music possesses the remarkable ability to transform us. We can harness its potential to aid our mental health, reduce stress, and foster a sense of grounding. Countless individuals have attested to the benefits derived from engaging in music-making or music-listening. Yet, amidst our busy lives, do we truly listen to music when it accompanies our activities, whether at the gym, during our commute, or while working?
Perhaps it's time we embrace a more intentional approach to music, particularly as a way to reduce stress. To appreciate music’s benefit, we must grant it our mindful attention. By doing so, we open ourselves to a deeper connection with its healing effects. Actively engaging with music can offer a pathway to stress reduction and relaxation.
When thinking about using music for relaxation, we often conjure images of music used in spa environments—gentle synth sounds serving to envelop the listener in tranquility. Indeed, such music serves a beautiful purpose, facilitating relaxation and inner peace. Many of us turn to music for this reason, seeking distraction or comfort from the outside world. Whether through the music itself or the lyrics sung by the artist, we find refuge, feeling grounded and at ease.
In utilizing music to combat stress, certain key elements are important to consider:
A steady or consistent beat/rhythm: Music featuring a stable beat or rhythm can instill a sense of grounding, offering predictability and security. Percussion and bass instruments often provide this foundational structure.
Tempo of 60-80bpm (beats per minute): This tempo mirrors the resting heart rate, facilitating synchronization between the music and our physiological rhythms. Listening at this pace can encourage the body to relax and lower its heart rate, promoting a state of calm.
Personal musical preferences: Embrace the music that resonates with you on a personal level. Whether it's the thunderous energy of heavy metal or the serene melodies of classical compositions, prioritize what speaks to your soul. Remember, relaxation is subjective, and what soothes one person may not necessarily suit another.
Questions to consider:
Current relationship with music: How do you currently interact with music? Is it merely background noise, or do you actively engage with it?
Integrating music for stress reduction: Explore ways to incorporate music deliberately into your stress reduction practices. Consider which songs or genres resonate with you, and find songs that provide some of the elements
With music as a readily available tool, we have the opportunity to use it to change our mental outlook. By approaching it intentionally, we can unlock its potential to alleviate stress and anchor us firmly to the present moment.
About the Author
Christopher Morrison is a Licensed Professional Counselor and a Board-Certified Music Therapist. He is additionally trained in Trauma-Focused Cognitive Behavioral Therapy, EMDR and The Bonny Method of Guided Imagery & Music. He is the owner of Mind & Melody Therapy Services, working as a psychotherapist and music therapist for ages across the lifespan. He specializes in treating trauma, anxiety, depression, addiction, and grief.
