The Link Between Music And Calming Anxiety



I was lying in agony, unsure of why or even when these feelings of doubt and dread rapidly took over my thoughts. My whole body felt fatigued. It was like I had just worked out for 8 straight hours instead of waking up after a night’s sleep. Staring at the ceiling of my barely lit bedroom, writhing in mental anguish, I tried to conjure up the strength to get out of bed and get my day started to no avail. I look over to my clock. It just keeps ticking closer to the danger zone, that time where its either put up or shut up. I lay there like a sack of laundry that has not been done in weeks, just a lump. The only thing that was working, perhaps too well, were the intrusive thoughts that had clouded my mind. Thoughts about the future, about things that have not yet been done, may never be and probably not even thought about by anyone but me. Not having the energy to get up and turn my alarm off, my ears hear this beautifully melodic sound. This soulful and warm voice, accompanied by the charmingly funky instruments, came over the radio:

“When I wake up in the morning, love

And the sunlight hurts my eyes

And something, without warning, love

Bears heavy on my mind

Then I look at you

And the world’s alright with me

Just one look at you

And I know it’s gonna be….”

-  ”A Lovely Day” by Bill Withers.

Music is powerful. It can change the mood on a dime. Something about the chords and the frequencies implore us to be more present, to settle our minds and bodies. It creates a timeline of our lives. Hearing a song that you may have listened to a few springs ago may entice your senses, all of sudden you can smell that dewy April morning you first heard it. Maybe it reminds you of a trip you took with friends or family  to the local beach, or to the vineyards and olive groves of Italy. Any way you spin it, music is by far one of the most influential arts in the world. It impacts daily life so much that it sometimes slips into our subconscious, a cerebral “post-it” note we’ve hidden only to pop up when the shuffle plays the tune and we are transported to a different time and place. 

This isn’t a new phenomenon. Music is one of the extremely rare things that has stood the test of time, albeit in different forms. For centuries people have used music as a dynamic tool for human expression like celebration, mourning and creating nostalgia to name a few. Music has also been employed in rituals and ceremonies to enhance spiritual experiences or foster a sense of unity. Culturally, music plays a role in storytelling, amplifying the emotional impact of narratives. Overall, music’s ability to connect with human emotions makes it a versatile and impactful art form, and music therapy may have a deeper impact than we are consciously aware.

Throughout history music has served as a therapeutic tool for stress relief due to its profound impact on human emotions and physiology. This can be traced back to ancient Greece, where the connection between mind and body through sounds were emphasized. It is thought that ancient Greek physicians used flutes, lyres, and zitters to heal their patients. The vibrations made from the instruments were found to help in digestion, treat mental disturbance and assist in the treatment of insomnia. 

In the early 1800’s medical studies began to suggest music as a therapeutic intervention, and by 1914 physicians had witnessed significant benefits in the wellness of surgical patients. One of these benefits was the undeniable reduction of anxiety pre-procedure. Also notable is the efficacy that music therapy played in the psychological wellness of World War II vets that were exposed to trauma, what we now know as PTSD. Soldiers who listened to music as therapy showed reduced anxiety and improved overall well-being, with music triggering positive emotions and providing a sense of comfort for these traumatized soldiers. 

We are at a crossroads for mental health not only in the U.S., but also the world. From neurotransmitter imbalances to stress triggered by the ever changing landscape of society, there has been a tsunami of anxiety related mental health issues that have come to the foreground.

There are various types of anxiety disorders, including generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, agoraphobia, obsessive-compulsive disorder, and separation anxiety disorder. Each type is characterized by distinct symptoms (restlessness, excessive worrying, fatigue, muscle tension, difficulty concentrating, and irritability) and triggers (stress, life changes, or certain situations that provoke fear or apprehension).

According to a study by Forbes magazine in their September 29, 2023 edition: “Anxiety disorders grew from about 298 million people affected to 374 million, which is about a 25% increase. Age group: Young adults ages 18 to 25 in the U.S have the highest rate of experiencing mental health conditions (30.6%), followed by those ages 26 to 49 (25.3%) and adults ages 50 and over (14.5%)”. Anxiety disorders such as generalized anxiety, obsessive-compulsive disorder and panic disorder are some of the most commonly diagnosed mental health conditions in the U.S., affecting 42.5 million adults. So the question is: How can music help calm anxiety?

Music has the ability to affect emotions and physiology. Calming music can lower stress hormones, slow heart rate, and reduce blood pressure. Neuroscience shows that listening to music is a complete brain experience. Listening to a favorite song triggers brain regions relating to identity, feelings and empathy. Paying attention to key parts of songs can require brain regions crucial in decision-making. Learning an instrument can also improve thinking skills.

Music activates the brain's reward system, releasing dopamine and promoting a sense of pleasure and relaxation. Additionally, it can distract from anxious thoughts and provide a soothing rhythm, helping to regulate breathing and promote a sense of serenity.

The use of music therapy is increasingly recognized for its positive impact on anxiety. Apps like “Calm” or “Headspace” offer anxiety-relief programs that incorporate music, combining mindfulness techniques with calming tunes. Therapists use rhythmic auditory stimulation, utilizing steady beats to regulate heart rate and reduce anxiety. Personalized playlists on platforms like Spotify are also curated to help individuals find music that resonates with their emotions and aids in relaxation. Many use these calming playlists or ambient music to create a soothing environment. 

Therapists also incorporate music in guided relaxation exercises to help manage anxiety symptoms. In therapy, music can be utilized for its emotional resonance, rhythmic entrainment and as an emotional outlet, offering a therapeutic release for stress and tension. Additionally, personalized playlists can provide a sense of comfort and support for individuals dealing with anxiety. The neurological effects that music creates can stimulate the release of neurotransmitters like dopamine and endorphins, contributing to feelings of pleasure and relaxation. This neurological response enhances the therapeutic impact of music on stress relief.

The profound impact of music on anxiety is undeniable. As a universal language, it has the ability to soothe, uplift, and provide a therapeutic escape. Whether through calming melodies or rhythmic beats, music offers a powerful antidote to the stresses of life. As we navigate the complexities of our existence, let us not underestimate the healing potential of a well-chosen melody. In the symphony of life, may music be our constant companion, offering solace and serenity in the midst of chaos. Tune in, and let the harmonies of sound guide you to a more tranquil and balanced state of being.

Be Well,

-Steve Kozak ✌️❤️🍄