how to use music to decrease feelings of anxiety and depression

IMAGINE...

Full-time working mom gets home from work. While making supper, she starts to get this heart-pounding, thoughts-racing feeling.

Her husband walks in with the kids and asks her, “What's wrong?”

She can't identify anything specific. "I'm okay," she answers. While cutting up the potatoes, her thoughts keep jumping: the workday, that overdue project, her new trainee, the groceries, the kids’ swimming lessons, the house, the in-laws, the summer holidays, the budget, the, the, the.

She knows enough in this moment to take a ‘time-out’, so she sits on the couch to scroll through social media…but the feeling won't subside. "This isn't working," she says to herself. Puts her phone down. Walks over to the stereo and puts on one of her favourite songs.

She closes her eyes. She lets the energy of the song take over. She can feel it all over her body, she starts to sway back at forth. She feels this wave-like sensation. She keeps swaying back and forth, quietly mouthing the words and losing herself in the song. She tears up.

She stays in this moment. Nothing matters but the song. The song ends. She opens her eyes and feels refreshed.

She can finish supper prep and be present with her family.

It only takes 20 minutes of intentional music listening a day to decrease stress, boost your mood, and increase happiness. 

Intentional music is listening to music with the intention of feeling better, increasing happiness and/or decreasing depression & anxiety. Intention plays a huge role in the success of this coping mechanism. The listener has to set the intention and embody that intention while listening to the music/playlist.  

Playlists are like the 21st century version of a mixed tape or CD. Remember those? You had one for everything. You made them for friends, you had one with just love songs, you had one for driving, and so on.

Why not create playlists with the same intentions?

Here are some suggestions for creating playlists to make you feel…

• happy

• grounded

• like dancing

• nostalgic (in a good way)

• connected to your partner

• grateful for your kid(s).

Here's how to use intentional playlists:

1. Create the playlist(s)

2. Set your intentions - in the moments right before listening
   "I am feeling anxious and I want to feel grounded"
   "I am about to lose my sh*t and I want to calm down"
   "I am feeling crippled by anxiety and I want to get out of my head"

3. Put the headphones in and turn it up!
   Using music to improve your mood and invite more happiness into your life can be done in almost any situation. You can simply sit with it, or you can intentionally listen while driving or working out or doing some other activity. Choose the playlist that will create your desired effect, and play it till you get a semblance of that feeling. Anywhere where you can access music, that is the place where you can find a little gem of happiness.

4. Feel the beat with your body
   It's no secret that our minds & bodies are interconnected. More often than not, music makes us want to move. These body movements release endorphins and serotonin in the brain, so we feel better and organically develop a positive outlook. Pairing music with movement is an effective way to improve your mood.

5. Interrupt your negative self-talk with music
   Listening to your favourite song or playlist can interrupt the natural thought patterns of regret, worry and/or fear. Music helps us to focus our attention on the sound and rhythm – even if just for a while.

There are a variety of ways you can use this practice to meet your needs. For example, it could be used while in the heat of an anxious moment, or as a daily practice – listening every morning/night for 20 minutes. I encourage you to explore your music tastes and start using music intentionally in your life TODAY.

Until next time,

Kayla

PS. Jennifer Buchanan, a music therapist based in Calgary, AB, has some great resources aimed at using music in your life with purpose and intention.

PPS. While these approaches are helpful, people struggling with depression or anxiety are encouraged to seek out the help of a professional mental health support person. If you are looking to explore music and how to use it therapeutically in your life - connect with me.