How Can I Use Music for Self-Care?
During stressful times like these, music can be a source of solace. It can help us to calm down, distract us from our troubles, or motivate us to move our bodies. In music therapy sessions, a board-certified music therapist utilizes music to address non-musical goals. While listening to your favorite music at home is not technically music therapy, there are many ways that individuals can utilize music to benefit their overall well-being.
- Find music that matches your current mood, then gradually change to music that matches the mood you want to achieve.
This is something known as the Iso principle, which is defined as “a technique by which music is matched with the mood of a client, then gradually altered to affect the desired mood state.” (Davis, Gfeller, & Thaut, 2008) For example, if you’re feeling sad, it may be off-putting or jarring to put on happy music. At the same time, listening to only sad music and ruminating in this mood state can be detrimental. Therefore, researchers recommend matching your music to your current state, acknowledging this, and existing there for a while. Then, as you become ready, gradually select music that is a bit more upbeat, or calm, or whatever mood state and energy level you would like to achieve.
- Use music to motivate physical movement.
Moving our bodies can have profound impacts on how we feel. In this current environment of social distancing and quarantines, it can be easy to become very stationary. However, music can help you break from these habits, for a few reasons:
- Music distracts you from what you’re doing and makes time seem to pass faster
- Preferred music can be motivating, and make you look forward to exercising
- When running or walking, matching the beat of the music to your pace or cadence can help you maintain a steady speed throughout your workout
- Pumping up your favorite song and busting a move in your living room is a low-pressure way to get moving and boost your mood!
- Use music to facilitate relaxation.
Put on some music that is relaxing to you. Everyone’s preferences vary, but generally music that is effective for relaxation has the following characteristics:
- Minimal to no words
- Slow tempo
- Quiet volume
- Low complexity of melodic lines
- Mellow instrumental tones, such harp, acoustic guitar, or piano
You can also find recordings of ambient sounds or sound effects such as thunderstorms, ocean waves, or birdsongs. Once you’ve found music that feels relaxing to you, focus on relaxing your body gradually, for example, from the tips of your toes to the top of your head. Another area of focus may be your breathing, as you become aware of each inhale and exhale. This can be a helpful practice for mindfulness, meditation, or getting ready to go to sleep.
- Use music to revisit happy memories.
Music can act almost as a time machine, transporting us back to memorable times in our lives. Think about music you listened to during certain happy experiences in your life and listen to it to take a trip down memory lane. Was there a favorite CD or record you listened to non-stop in middle school? A song your parents used to sing to you as a child? A playlist that you listened to during a favorite road trip? Now is a great time to re-explore those memories. And…
- Use music to connect with others.
Share these playlists or albums with others who were part of these experiences. With all the modern technology we have at our fingertips, we can easily share playlists on Spotify or Apple Music. In fact, you can even build a collaborative playlist with others. Create a theme, such as happy songs, pump-up songs, chill songs, etc, and share your favorites!
