Music is one of the most raw reflections of the human experience and emotions. To music lovers, their choice of music and their favorite artists and songs is something that is intensely personal. In some cases, sharing one’s favorite music is almost a type of love language. It’s a way of sharing what resonates most with you with another person.
This deep connection between what we feel and the music we listen to is why it’s so important to understand the impact music has on our mental health. It can alter moods and mindsets. It can help us cope and process emotions. It can even help us connect with others. So, let’s break down the benefits of listening to music and why music can be a type of therapy in its own right.
Understanding the Psychological Benefits of Music
Can any other art form affect us as deeply as music can? Music has the ability to make us sad, happy, excited, focused, and even help release frustration and anger. The music we listen to tends to reflect how we are feeling, helping us process our emotions. But it can also change how we feel, making it a powerful psychological tool.
This is backed by science.
Listening to music we enjoy activates the pleasure centers in our brain (like the orbitofrontal cortex) that scan for things we enjoy. Meaning that the music we like is primed to bring us joy [1].
It also evokes memories, specifically those linked to emotions. When people listen to music, it activates neural circuits, especially those linked to dopamine [2]. These circuits in the brain connect to both the reward system and memory. This is why music can bring such vivid memories (and emotions) related to past experiences.
A review in Translational Psychiatry highlighted how those who listen to music have:
- better emotional awareness,
- fewer symptoms of depression and anxiety,
- an improved sense of life satisfaction across all age groups,
- stronger emotional regulation and social skills [3].
But this only scratches the surface of why music is such a powerful therapeutic tool.
Can Music Help Emotional Regulation?
Emotional regulation is vital for our mental health because it is how we manage our feelings.
In other words, when we can regulate our emotions, we keep them from spinning out of control, and this helps us cope with and respond to challenges. It helps us make better decisions, even when stressed or upset.
The way music helps us regulate emotionally starts in the body and is part of our mind-body connection. Firstly, listening to music lowers the levels of a stress hormone called cortisol in our blood [4].
It also lowers our heart rate and helps regulate the autonomic nervous system (the system responsible for survival responses) [5]. This means it takes us out of survival mode. These physical changes help us feel calmer, less anxious and stressed, and more emotionally balanced.
Teenagers, in particular, rely on music to manage their emotions and cope. We all know the classic teen who puts on their headphones and tunes the world out. This isn’t just teens being sullen and withdrawn; it’s a way to cope with stress.
How Do Different Genres Affect Mood?
All genres of music affect people differently. Remember, music is very personal. The same music that brings some people joy can cause others to feel aggravated or annoyed. This is to say, that how a certain kind of music affects one person will differ according to your personal tastes and what resonates with you.
Take hip hop, for example. Many people find it controversial and aggressive, and if they’re sound sensitive, they might find someone blasting it on their stereo to be unbearable.
However, rap enthusiasts can find the complex lyrics extremely mentally stimulating. It can help them diffuse tension or help them focus in high-pressure situations. Rap can be self-reflective just as much as it can create a competitive and upbeat mindset ideal for working out or playing sports.
With that said, here’s an overview of a few kinds of music genres and the impact they can have on our mood:
Music Genres and How They Affect Us
| Genre | What It Does |
|---|---|
| Pop Music | Pop music helps people connect with their emotions and values. It often makes listeners feel relaxed, comfortable, and less stressed. [6][7] |
| Rock and Heavy Metal | Rock and heavy metal have mixed effects. Heavy metal can sometimes raise anxiety, but for fans, it can feel like a way to let out emotions and feel stronger. [7][8] |
| Rap and Hip-Hop | Rap and hip-hop are all about self-expression. These genres have been used in therapy to help people deal with depression and anxiety. [9][10] |
| Classical & Instrumental | Classical music is great for relaxing and calming nerves. It helps people feel more at ease and can even help with mental health struggles. [6][7] |
| New Age Music | New Age music is made to calm and clear the mind. It’s great for easing sadness or anger, especially in therapy sessions. [11] |
When Music Might Not Help
However, using music to regulate our emotions does come with a warning. Sad or aggressive music on repeat can make people dwell on negative feelings, creating a kind of feedback loop that can keep us stuck in those emotions and thoughts. This can lead to overthinking or make depression worse, especially for those already struggling. [8]
How Music Can Help You Form Social Connections
One major reason that music is good for us mentally and emotionally is that it brings us together. Think of families singing carols together, or church choirs. Think of music concerts and festivals. All of this is a powerful tool to combat a world in which people are feeling increasingly alone.
It’s particularly good for young people. When music brings youngsters together (in choir singing or concerts), it helps their self-esteem and creates a sense of belonging. Sharing your favorite artists with someone who loves them too is also a great way to form and strengthen connections.
But attending social gatherings with music is just as good for older adults, too. When we attend music or play it during social gatherings (or sing together), we combat feelings of isolation with a sense of community. This is so powerful that not only does it counteract loneliness, but it actually supports our brain health [12][13].
What Is Music Therapy?
Music therapy is becoming more common as an effective way to help with physical, emotional, mental, and social challenges. It’s used in many different settings, including hospitals, rehabilitation centers, schools, and mental health facilities.
This idea is to use music to help people express emotions, think more clearly, connect with others, and recover from injuries or addiction.
It can also be used in different ways, such as:
- making music by singing or playing instruments,
- listening to music and discussing its effects,
- or pairing music with mental imagery to help process emotions.
The table below touches on some of the aspects of our well-being that music therapy can help with when it’s used as part of an integrated care strategy:
What Music Therapy Can Help With
| Condition | How Music Therapy Helps |
|---|---|
| Depression | Music therapy can ease depressive symptoms, lower anxiety, and help people function better when combined with regular treatment.[14] |
| Anxiety | In combination with medication, music therapy reduces anxiety levels and helps improve mood for people with Generalized Anxiety Disorder. [15] |
| Alzheimer’s Disease | Weekly music therapy sessions can lower anxiety and depression in people with mild to moderate Alzheimer’s. The effects last even after the sessions stop. [16] |
| PTSD and Substance Use | Music therapy helps regulate emotions, reduce hyperarousal, and improve focus in patients dealing with both PTSD and substance use disorder. [17] |
| Pain | Relaxing music can reduce pain intensity for people with neuropathic pain, with greater relief the longer they listen. [18] |
How to Incorporate Music into Daily Life
So, what’s the best way to use music as a little DIY therapy? Remember, it’s good to sometimes listen to sad music, as this can help us process our feelings. But be careful of creating a feedback loop that keeps us stuck in one place.
The key is to use music to feel the full range of human emotions, including to make us a bit happier or calmer. Here are some basic tips:
1. Morning Playlists for Energy
An upbeat playlist can help set the tone for the day. Songs with energizing rhythms or lyrics that make you feel happy or put you in a positive mindset can make the rest of the day a lot easier.
2. Relaxing Tunes for Downtime
Soothing music is perfect for winding down during breaks or before bed. A calm playlist can lower stress levels and help you relax.
3. Music Breaks During Work
Short breaks to enjoy your favorite songs can help clear your mind. Listening to music for even five minutes can ease feelings of overwhelm and improve focus.
4. Social Joy of Live Performances
Live music in a shared setting gives you a sense of community and makes for happy memories. Go to concerts and festivals, or join in at church or anywhere else where music creates a healthy social environment.
5. Discovery Through New Genres
Get out of your comfort zone and explore unfamiliar genres or artists. This can open up whole new experiences for you by engaging new neural pathways and parts of your brain.
6. Mindfulness and Music
The right music helps put you in the right mindset for practices like meditation or yoga. Gentle melodies or ambient sounds can deepen relaxation and create a sense of peace.
7. Active Participation in Music
Singing, playing an instrument, or dancing to your favorite songs provides an emotional outlet. Don’t worry if you can’t sing or don’t know how to play an instrument. Just sing as loud as you can in the car or the shower.
8. Memories Through Familiar Songs
Songs tied to special memories can spark positive emotions. Going back to old songs you listened to from special times in your life can help you relive those moments.
9. Uplifting ‘Feel Good’ Playlist
A go-to playlist of favorite uplifting tracks can turn a bad mood around. Having a playlist of songs that make you happy on a bad or stressful day is a fantastic way to deal with stress and negativity.
Conclusion
The way we experience music is subjective, and we don’t all like the same genres or songs. Still, because music reflects our emotions externally, it creates an immediate emotional response when we listen to something that resonates with us.
This means we can all benefit psychologically by using music daily to better our moods and process our feelings. It’s simple, but it works.
- Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646–664. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4425246/
- Gustavson, D. E., Coleman, P. L., Iversen, J. R., Maes, H. H., Gordon, R. L., & Lense, M. D. (2021). Mental health and music engagement: Review, framework, and guidelines for future studies. Translational Psychiatry, 11(1), 1–13. Available at: https://www.nature.com/articles/s41398-021-01483-8
- Williams, G. (n.d.). Study explains how the brain remembers pleasure and its implications for addiction. UAB Medicine News. Available at: https://www.uab.edu/medicine/news/latest/item/223-study-explains-how-the-brain-remembers-pleasure-and-its-implications-for-addiction
- Chen, L. (2023). Influence of music on the hearing and mental health of adolescents and countermeasures. Frontiers in Neuroscience, 17(1236638). Available at: https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2023.1236638/full
- Rebecchini, L. (2021). Music, mental health, and immunity. Brain, Behavior, & Immunity - Health, 18(100374), 100374. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8566759/
- Wang, K., Gao, S., & Huang, J. (2022). Learning about your mental health from your playlist? Investigating the correlation between music preference and mental health of college students. Frontiers in Psychology, 13, 824789. Available at: https://frontiersin.org/articles/10.3389/fpsyg.2022.824789/full
- Rea, C., Macdonald, P., & Carnes, G. (2010). Listening to classical, pop, and metal music: An investigation of mood. Emporia State Research Studies, 46(1), 1–3. Available at: https://esirc.emporia.edu/bitstream/handle/123456789/381/205.1.pdf?sequence=1
- Olsen, K. N., Terry, J., & Thompson, W. F. (2022). Psychosocial risks and benefits of exposure to heavy metal music with aggressive themes: Current theory and evidence. Current Psychology, 42. Available at: https://link.springer.com/article/10.1007/s12144-022-03108-9
- Adjapong, E., & Levy, I. (2021). Hip-hop can heal: Addressing mental health through hip-hop in the urban classroom. The New Educator, 17(3), 1–22. Available at: https://www.tandfonline.com/doi/full/10.1080/1547688X.2020.1849884
- Tyson, E. H. (2002). Hip hop therapy: An exploratory study of a rap music intervention with at-risk and delinquent youth. Journal of Poetry Therapy, 15, 131–144. Abstract available at: https://jjie.org/wp-content/uploads/2017/12/Tyson-Hip-Hop-Therapy-1.pdf
- McCraty, R., Barrios-Choplin, B., Atkinson, M., & Tomasino, D. (1998). The effects of different types of music on mood, tension, and mental clarity. Alternative Therapies in Health and Medicine, 4(1), 75–84. Available at: https://pubmed.ncbi.nlm.nih.gov/9439023/
- Dingle, G. A., et al. (2021). How do music activities affect health and well-being? A scoping review of studies examining psychosocial mechanisms. Frontiers in Psychology, 12(12). Available at: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.713818/full
- Welch, G. F., Biasutti, M., MacRitchie, J., McPherson, G. E., & Himonides, E. (2020). The impact of music on human development and well-being. Frontiers in Psychology, 11(1246). Available at: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.01246/full
- Aalbers, S., et al. (2017). Music therapy for depression. Cochrane Database of Systematic Reviews, 11. Available at: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004517.pub3/full
- Gutiérrez, E. O. F., & Camarena, V. A. T. (2015). Music therapy in generalized anxiety disorder. The Arts in Psychotherapy, 44, 19-24. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0197455615000064?via%3Dihub
- Guetin, S., et al. (2009). Effect of music therapy on anxiety and depression in patients with Alzheimer's type dementia: Randomised, controlled study. Dementia and Geriatric Cognitive Disorders, 28(1), 36-46. Available at: https://karger.com/dem/article-abstract/28/1/36/98894/Effect-of-Music-Therapy-on-Anxiety-and-Depression
- Hakvoort, L., et al. (2020). Music therapy to regulate arousal and attention in patients with substance use disorder and posttraumatic stress disorder: A feasibility study. Journal of Music Therapy, 57(3), 353-378. Available at: https://academic.oup.com/jmt/article-abstract/57/2/127/5816307
- Korhan, E. A., et al. (2014). The effects of music therapy on pain in patients with neuropathic pain. Pain Management Nursing, 15(1), 306-314. Available at: https://www.painmanagementnursing.org/article/S1524-9042(12)00150-6/abstract
Our Medical Affairs Team is a dedicated group of medical professionals with diverse and extensive clinical experience who actively contribute to the development of our content, products, and services. They meticulously evaluate and review all medical content before publication to ensure it is medically accurate and aligned with current discussions and research developments in mental health. For more information, visit our Editorial Policy.
MentalHealth.com is a health technology company guiding people towards self-understanding and connection. The platform provides reliable resources, accessible services, and nurturing communities. Its purpose is to educate, support, and empower people in their pursuit of well-being.
Samir Kadri is a medical writer with a non-profit sector background, committed to raising awareness about mental health.
Morgan Blair is a licensed therapist, writer and medical reviewer, holding a master’s degree in clinical mental health counseling from Northwestern University.
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Further Reading
Our Medical Affairs Team is a dedicated group of medical professionals with diverse and extensive clinical experience who actively contribute to the development of our content, products, and services. They meticulously evaluate and review all medical content before publication to ensure it is medically accurate and aligned with current discussions and research developments in mental health. For more information, visit our Editorial Policy.
MentalHealth.com is a health technology company guiding people towards self-understanding and connection. The platform provides reliable resources, accessible services, and nurturing communities. Its purpose is to educate, support, and empower people in their pursuit of well-being.