Music: A Multi-tool for Your Self Care Toolbox

As a therapist, I try my best to identify what it is that works. Whether it comes to identifying coping skills or ways to emotionally regulate, I very much enjoy working alongside my clients to bring attention to their skills and built-in strengths. While there is absolutely no harm in introducing a mindfulness exercise or CBT technique– in fact, these are valuable assets to add to any self care toolbox– I find it indispensable to gain insight into the client’s history and distill wisdom from what has been already proven to work well.

Something that I have found that is almost as universally comforting as a bowl of your favorite childhood food is music. Whether it’s strumming a few chords on their guitar after a stressful first day of work, to discussing a Joni Mitchelll song that described exactly how they were feeling as they navigated a particularly heavy depressive episode, I find that music is a common thread that weaves through the complex, diverse tapestries that are the stories of my clients.

But what is it about music that makes it so universally healing? And how can we tap into this when looking at our own self care routines?

The Healing Power of Music

In 2020, the AARP conducted a survey exploring the connection between music and mental, physical, and spiritual wellbeing. According to their findings, among adults over the age of 50, those who listened to music, both casually and in a more focused manner, reported high levels of mental wellbeing and slightly less presence of depression and anxiety compared to their counterparts. Research suggests a connection between music and the activation of the reward center of the brain, which may explain why we may feel a surge in wellbeing after hearing our favorite song play on the radio.

The Heads of Your Musical Multi-tool

Singing or humming to develop vagal tone

The vagus nerve is the longest nerve in the body, which is responsible for the regulation of breathing, digestion, heart rate, and the body’s stress response. Inflammation of the vagus nerve can be correlated with the development of symptoms of depression and other mental health disorders. In turn, strengthening vagal tone can act as a protective factor in the development of these symptoms. One way we can strengthen the vagal tone is through singing. The vagus nerve runs through vocal cords and the nearby muscles and is a large component of the parasympathetic nervous system, which governs our ability to calm ourselves after periods of stress. As a result, when we vocalize– whether it be through humming, singing, chanting, and the like– we bolster the parasympathetic nervous system, allowing us to more effectively calm down and relax.

Creating a playlist to help you shift your emotions

A fun exercise that my own therapist introduced to me a while back was to create a playlist to help modulate a shift in emotions. For instance, if I am on the way to work after a great vacation and my goal is to shift from a feeling of sadness and tiredness to one of motivation and energy, I might start out with a moody ballad by Adele (think “Someone Like You” or something equally as heartbreaking), and, depending on the length of my commute, I choose three or four progressively hopeful songs, ending the playlist blasting “Brave” by Sarah Bareilles. You may have a different taste in music, but you get the idea. Pay attention to the lyrics, the tempo of the music, and the beats per minute when making your personal list. Again, focus on what works for you.

Social Connection & Community

Listening to music can also bolster social connection. Whether it’s the feeling of togetherness and solidarity that you feel at a concert, connecting with a stranger based on similar music tastes, or singing karaoke at a family gathering, music can be a powerful tool in building community.

Research by individuals at the University of Oxford, has shown that singing in a group setting can have a wealth of health benefits, with correlations with improved breathing, better posture, and a level of pain relief.

Conclusion

In conclusion, music provides a powerful, yet cost effective multi-tool for mental wellness, aiding in the creation of community, while also increasing our capacity for emotional regulation. Schedule an appointment with us today to explore more ways of expanding your self care tool box.