How Music Therapy Can Improve Mental Health

Music is far more than a source of entertainment; it is a powerful tool for healing the mind and soul. Whether you're listening, creating, or engaging with music, the right melodies can soothe anxiety, elevate mood, and even help process deep emotions. Music therapy, in particular, has gained recognition as a valuable form of treatment for various mental health conditions.

So, how does it work? And what makes music such an effective healing tool? Let’s explore the therapeutic power of music and how it can benefit your mental well-being, whether through structured therapy sessions or simple daily practices.

What Is Music Therapy?

Music therapy is a structured, evidence-based approach where trained professionals use music to help individuals achieve therapeutic goals. This practice goes beyond just listening to music; it involves a range of activities such as singing, songwriting, playing instruments, and improvising to help clients address their emotional, cognitive, and psychological needs.

Unlike self-directed music listening, music therapy is facilitated by a licensed therapist who tailors the sessions to address specific conditions, such as:

• Anxiety
• Depression
• Post-Traumatic Stress Disorder (PTSD)
• Autism Spectrum Disorders
• Grief and Loss
• Cognitive decline (e.g., Alzheimer’s or dementia)
• Substance abuse recovery

Music therapy is beneficial not only for those facing mental health challenges but also for individuals who want to improve their emotional well-being, self-expression, or personal growth. It’s used in hospitals, rehabilitation centers, schools, and private practices, providing patients with a creative outlet to express themselves in ways they might not be able to with words alone.

How Music Affects the Brain

The profound effects of music on the brain are the reason why it works so effectively in therapy. When you listen to music or engage in music-making, multiple regions of the brain are activated, including those that govern memory, emotion, movement, and motivation. Here's a deeper dive into how music influences our brain:

1. Regulating Mood and Cortisol Levels

• Music has the ability to regulate mood and help reduce stress. Slow, calming melodies can lower cortisol (the stress hormone), while more upbeat tunes can increase dopamine production, the brain's "feel-good" chemical. This creates a positive feedback loop that helps alleviate symptoms of anxiety and depression.

2. Activating Reward Pathways

• When you listen to music you enjoy, your brain releases dopamine—a neurotransmitter associated with pleasure and reward. This release is similar to the feeling you get when you eat your favorite food or engage in rewarding activities. This explains why certain songs can lift your spirits or even trigger happy memories.

3. Encouraging Emotional Expression

• Music offers a safe outlet for emotions that might be too difficult to express verbally. For example, when a person is grieving or overwhelmed by trauma, music can provide a way to channel these feelings without the need for words. This helps individuals process and understand their emotions in a more organic way.

4. Creating Structure Through Rhythm

• The rhythmic elements of music—such as beats or steady patterns—help establish a sense of structure and predictability. This is especially beneficial for people with anxiety or cognitive challenges. Rhythmic activities (like drumming or tapping) can foster a sense of control and calm.

Music Therapy in Practice

Each music therapy session is tailored to an individual’s specific needs and goals. However, there are several common approaches used during therapy:

1. Listening and Reflecting

• In this form of therapy, a trained music therapist may play songs that evoke particular emotional responses. Patients are encouraged to reflect on the lyrics, the mood, and the emotions these songs elicit. This method is especially useful for people working through trauma or grief.

2. Songwriting

• Songwriting can be an incredibly therapeutic activity, allowing individuals to express their innermost feelings. Through original lyrics and melodies, patients can process complex emotions such as sadness, anger, or hope. Even if someone isn’t musically inclined, writing lyrics or poetry as a part of therapy can be a powerful tool for emotional expression.

3. Playing Instruments

• For those who prefer a more interactive approach, playing instruments provides an opportunity to engage both mentally and physically. Whether you’re strumming a guitar, playing a keyboard, or even drumming, this form of therapy can help individuals regain confidence, improve motor skills, and focus their attention.

4. Improvisation

• Improvisation allows individuals to express their emotions in a spontaneous, nonverbal way. By creating music on the spot, patients can release pent-up feelings or experiment with different ways of expressing their thoughts. Improvisation can also help individuals develop self-awareness and creative thinking.

The primary goal of music therapy is not perfection, but emotional release, self-discovery, and connection.

Mental Health Benefits of Music Therapy

Music therapy can provide numerous benefits to mental health, whether it’s reducing stress, improving mood, or aiding in the processing of difficult emotions. Below, we delve deeper into how music therapy can help:

1. Reduces Stress and Anxiety

• Calming music can be a simple yet effective way to reduce stress. Research has shown that listening to relaxing music can lower heart rate, reduce blood pressure, and diminish the physiological symptoms of anxiety.
• For a more structured approach, create a stress-relief playlist with music designed to reduce tension. You can find a wide variety of playlists online, or you can use platforms like Spotify or Apple Music to curate your own calming selection.
• For more on using music for relaxation, explore these scientific insights on stress relief music from Psychology Today.

2. Helps Process Emotions

• For individuals struggling with grief, trauma, or emotional pain, music offers a safe space for expression. Songs can bring up deep-seated emotions, allowing individuals to confront and process these feelings in a way that’s non-threatening. For example, certain songs might trigger memories of a loved one, helping the person work through the pain of loss.
• If you play an instrument, try improvising or creating music based on how you feel—don’t worry about technical skill. Simply expressing your emotions through sound can be incredibly cathartic. Music therapist Emily Roberts discusses how songwriting and improvisation help patients process grief and trauma.

3. Boosts Motivation and Mood

• Upbeat and high-energy music has the ability to elevate mood and energize individuals, making it an ideal tool for managing depression or feelings of fatigue. Studies have shown that music can stimulate the brain’s dopamine pathways, which helps to improve motivation, focus, and overall mood.
• You don’t need to be an experienced musician to benefit from this. Try humming along to your favorite tunes or even engaging in some light physical activity (like dancing or walking) to energize yourself.
• For more, read about music and mood regulation at Harvard Health.

4. Improves Focus and Sleep

• For those who struggle with focus or sleep, music therapy can be a game changer. Music with a steady rhythm and low frequencies is particularly effective at calming the mind. Instrumental or ambient music can be used as a background to help individuals concentrate or fall asleep.
• Incorporating music-for-focus strategies into your work or study routine can also help improve attention span and cognitive performance. Try listening to instrumental or classical music while you work, or explore sleep playlists designed to help you drift off peacefully. Learn more about music for sleep at Sleep Foundation.

Can You Try Music Therapy at Home?

While working with a licensed music therapist is ideal for deep therapeutic work, there are ways to incorporate the principles of music therapy into your everyday life:

1. Create Intentional Playlists: Build playlists for different emotional states—calming for stress, energizing for motivation, or reflective for processing emotions.
2. Journal After Listening: After listening to a song, write down how it made you feel. What memories or emotions did it evoke? This is a great way to explore your inner world.
3. Try Improvising: Use an instrument, a music app, or even everyday objects to create sounds that match how you feel. This can be a fun way to express emotions without worrying about skill level.
4. Use Rhythm as an Emotional Outlet: Drumming on a table, tapping your feet, or clapping your hands can help release pent-up emotions.
5. Sing or Hum to Relieve Stress: Sing your favorite songs, hum along to melodies, or chant when you’re feeling restless.

Even just five minutes of musical interaction can provide an emotional release and help you regain emotional balance.

Final Note

Music connects us to our emotions, memories, and one another. Whether you're using music to alleviate stress, boost your mood, or process complex emotions, music therapy provides a therapeutic, accessible, and enjoyable tool for self-care and mental health.