The Connection Between Stress and Music
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What is the connection between stress and music? In his book, Strong Experiences with Music: Music is much more than just music, Gabrielson (2011) suggested that music impacts all psychological experiences. During psychological stress, it is possible to develop an appreciation for music that was not previously compelling (Gabrielson, 2011). An acute response to music can set into motion psychophysiological changes. And it can be a powerful tool to remedy distress. As a complementary therapy, music can positively and negatively affect stress symptoms. What you are listening to matters. Think about the role of the music? Stress can present with psychological and physiological components resulting in mental strain, emotional dysregulation, and uncomfortable physical sensations, like difficulty breathing or pain from muscular tension. Here are a few things to consider when selecting music for stress reduction.
Loudness matters. Loud, aggressive music is a stressor. Low-volume, calm music is soothing (Theorell & Hammarlund, 2021). Enjoy peaceful music at a low volume.
Music faster than your heart rate can increase arousal and quicken your pulse. Slow-tempo music increases oxytocin in saliva, which indicates its soothing effect (Ooishi et al., 2017, as cited by Theorell & Hammarlund, 2021). Choose music with a relaxing tempo.
Higher-pitched music tends to be more arousing and less relaxing. (Theorell & Hammarlund, 2021). Choose pleasing music with lower-pitched instruments in a singable range.
Always consider the context of your listening experience. Music evokes emotions and can amplify one’s feelings. If your emotions are depressed, avoid listening to music that augments the depression. You can self-evaluate how the music makes you feel by asking, “Is the music having a positive, neutral, or negative effect.” Is the music an adjunctive therapeutic to other stress reduction techniques, like meditation? What type of music helps you meditate? If it is the primary stress reduction modality, consider listening to music composed specifically for relaxation. Stress happens. Music is a tool you can use to help manage it. Active engagement in your music choices can give you command over stress symptoms, making you feel more in control.
References
Gabrielsson, A. (2011). Strong experiences with music: Music is much more than just music. Oxford University Press.
Theorell, T. & Hammarlund, I. (2021) Stress concepts in relation to music. In Principles and Practice in Stress Management. (eds. P. Lehrer and R. L. Woolfolk). The Guilford Press.
Video: The Connection Between Stress and Music
The Connection Between Stress and Music
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