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7 Ways Music Can Help Soothe Your Anxiety

Whether you’ve already been diagnosed with an anxiety disorder or are exploring ways to manage your anxious thoughts, music can be a powerful tool to ease your mind and reduce stress. Let’s look at seven ways music can help soothe your anxiety—and how you can integrate the music you enjoy into your mental health journey.

7 Ways Music Can Help Soothe Your Anxiety

1. Music Lowers Stress Hormones

Listening to music can reduce the production of cortisol, which is your body’s primary stress hormone. In fact, a study by the American Psychological Association found that music reduces cortisol levels more effectively than silence during stress-inducing tasks. This reduction in cortisol helps decrease the physical symptoms of stress, such as a racing heart, high blood pressure, and tense muscles. 

Music with a slower tempo is particularly effective in promoting the body’s relaxation response. Choose music with a tempo of 60-80 beats per minute, which mimics the natural rhythm of a resting heart. Here are some songs to try: 

  • Fix You” by Coldplay (64 BPM) – The steady, slow pulse and gradual build create a calming atmosphere while maintaining a consistent heartbeat-like rhythm.
  • Yesterday” by The Beatles (76 BPM) – This song features a gentle acoustic guitar pattern and maintains a steady, relaxing tempo throughout.
  • The Sound of Silence” by Simon & Garfunkel (78 BPM) – The soft harmonies and measured pace help create a meditative state.
  • Perfect” by Ed Sheeran (63 BPM) – The waltz-like rhythm maintains a gentle, swaying motion that can be very soothing.
  • Chasing Cars” by Snow Patrol (72 BPM) – This song contains a hypnotic guitar pattern and steady drumbeat that mirrors a resting heart rate.
  • Fast Car” by Tracy Chapman (78 BPM) – This song maintains a steady, moderate tempo with a consistent acoustic guitar pattern.
  • Make You Feel My Love” by Adele (71 BPM) – This piano-based arrangement keeps a gentle, measured pace throughout.

2. Music Promotes Deep Breathing and Relaxation

When you’re feeling anxious, your breathing may become shallow and rapid. Slow instrumental music creates a rhythm that naturally guides your breath to slow down, activating the parasympathetic nervous system.

Try using guided meditations with music to combine breathing techniques with calming soundscapes. Apps like Calm and Headspace offer curated playlists that incorporate these principles. If you’re prone to panic attacks, these apps can be an especially helpful addition to your self-care toolkit. 

3. Music Engages Your Brain’s Reward System

Listening to music you enjoy can trigger the release of dopamine, the “feel-good” neurotransmitter. Dopamine enhances feelings of pleasure and satisfaction, which can help counteract the physical and emotional toll of anxiety. This is especially true when the music connects you with personal memories or emotions that provide a sense of comfort and familiarity.

A study published in Nature Neuroscience found that listening to music you enjoy activates the brain’s reward centers. You can take advantage of this effect by making a playlist of your favorite songs to treat yourself to whenever you’re having a rough day. 

4. Music Can Distract You From Anxious Thoughts

The term rumination is used to refer to a repetitive and persistent focus on negative thoughts. People with anxiety disorders often dwell on past events or worry excessively about the future. This can intensify feelings of anxiety and lead to a sense of being trapped in a cycle of negative thoughts.

If you’re struggling with overthinking, music serves as an active form of mindfulness by encouraging you to stay present in the moment. Disrupting the rumination cycle with music not only provides immediate relief but also trains your brain to break the habit of excessive worry over time.

When you start to get caught in a cycle of rumination, listening to upbeat tunes can help refocus your mind. Sing along or bust out your best dance moves to immerse yourself in the experience. 

5. Music Encourages Emotional Expression

The patterns of notes and chord progressions in a song can mimic different emotional states, with minor keys expressing sadness or tension and major keys conveying joy or triumph. In this way, complex harmonies can capture nuanced emotional states that might be difficult to express through words alone.

Playing a musical instrument or singing can be a powerful way to channel your emotions and reduce anxiety in the process. Alternatively, it can be helpful to write down your thoughts in your journal while listening to music that helps you understand what you’re feeling. 

6. Music Improves Sleep Quality

Anxiety often interferes with sleep, but music can help. Studies have found that listening to calming music before bedtime can improve sleep quality and duration by relaxing the mind and body.

Weightless” by Marconi Union is a great choice for restful sleep. Band members collaborated with sound therapists to compose “Weightless,” ensuring that every element of the track is intentionally crafted to induce relaxation. In a study conducted by Mindlab International, “Weightless” was found to reduce participants’ anxiety by up to 65% and lower physiological markers such as heart rate and blood pressure.

7. Music Encourages You to Connect With Others

Social connections release oxytocin, a hormone that promotes bonding and reduces stress. Sharing your love of music with others can create an immediate sense of camaraderie and alleviate the feelings of loneliness that can intensify the symptoms of an anxiety disorder.

Attending concerts, sharing playlists, or discussing the lyrics to a song you love can provide opportunities to develop lasting relationships that can help you navigate your mental health challenges with confidence. Or, if you feel comfortable performing in front of an audience, consider heading to an open mic night or trying your hand at karaoke. 

When Lifestyle Changes Aren’t Enough, We’re Here to Help

While music can be an effective tool for managing anxiety, it’s important to remember that it’s not a replacement for professional mental health treatment. If you’re struggling with persistent anxiety that impacts your daily life, the experienced professionals at Raleigh Oaks Behavioral Health are here to help. Our Garner, North Carolina facility provides a safe place for restoring balance and renewing life with personalized treatment plans that include physician supervision, medication management, and group therapy. Contact us today to request a free, confidential assessment and start your journey toward peace of mind.

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