Introduction
Anxiety is something many of us face at different points in our lives. It’s that heavy feeling in the chest, the racing thoughts, or the constant worry that seems to have no off switch. While there are many ways to manage anxiety, music therapy is a lesser-known yet powerful option that combines creativity with science.
Music therapy isn’t just about listening to your favorite tunes. It’s a structured and intentional practice that uses music to support emotional, mental, and physical health. Let’s dive into how it works and the techniques you can try.
What Is Music Therapy?
Music therapy is a professional practice where a certified music therapist uses music to address individual needs. This might mean listening to calming music, writing songs to express feelings, or even creating rhythms on a drum. It’s flexible and tailored, which makes it effective for a range of challenges, including anxiety.
Studies have shown that music therapy can:
- Lower cortisol levels (the stress hormone)
- Regulate breathing and heart rate
- Improve emotional resilience
Simply put, music can help us find balance in the chaos.
Techniques to Try
- Guided Listening: Close your eyes and listen to calming music—think soft piano or nature sounds. Focus on the music’s texture and rhythm, letting it guide your breathing.
Try This: Create a 10-minute playlist of your favorite soothing tracks and listen with intention. Notice how your body responds. - Express Yourself Through Songwriting: Sometimes words fail us, but music doesn’t. Writing lyrics about your feelings can help you process them, and pairing these with melodies makes it even more personal.
Tip: Start by jotting down how you feel, then experiment with turning those thoughts into song. - Move to the Music: Music and movement go hand in hand. Simple swaying, stretching, or dancing to your favorite track can release physical tension and ground you in the moment.
Suggestion: Explore movement-based music practices like yoga or tai chi set to calming soundtracks. - Play an Instrument: No experience? No problem. Drumming, strumming, or even tapping on a tabletop can channel nervous energy and calm your mind.
Insight: Pick up a simple instrument like a hand drum or ukulele and let the rhythms flow naturally. - Improvisation: Anxiety often stems from overthinking. Improvising music, whether it’s humming a tune or tapping out a beat, helps you stay present.
How-To: Start with a single note or rhythm and let it evolve without judgment.
Making Music Therapy Part of Your Life
You don’t need formal training to experience the benefits of music therapy. Simple practices like daily listening sessions, joining a music circle, or experimenting with songwriting can make a big difference.
For more tailored support, working with a certified music therapist can provide personalized tools to manage anxiety effectively. Remember, it’s about finding what resonates with you—literally and figuratively.
Ready to Take the Next Step?
If anxiety feels overwhelming, music therapy could offer the relief you need. Schedule a personalized music therapy assessment today, and together we’ll find a way to bring more harmony into your life.
References
Bradt, J., & Dileo, C. (2014). Music interventions for mechanically ventilated patients. Cochrane Database of Systematic Reviews.
Thoma, M. V., et al. (2013). The effect of music on the human stress response. PLOS ONE.
Silverman, M. J. (2021). Music therapy in mental health: Theory and practice. Oxford University Press.
