Advertising
Advertising

How to Relieve Stress Through Music

How to Relieve Stress Through Music

Did you know there are simple, easy ways to tackle your stress – without spending a fortune? One of the best ways to relieve stress is through music; and we’ve got the science to back it up.

Music has a way of influencing our emotions, both positively and negatively, depending on the song. Ever notice that you seem happier after listening to your favorite song? It’s more than just a “feeling” – research has actually explained the chemical reactions that music can produce in your brain.

Here’s a closer look at how music impacts your mood, and how you can take advantage of this stress-relieving tactic.

What the Research Says

In one experiment, 30 participants listened to musical excerpts deemed “happy” or “sad.” After listening, the participants were shown photographs of human faces. These photographs ranged from happy to sad expressions, including plenty of neutral expressions. The participants rated the emotional state of the face in each photo, along a seven-point scale; where one represented extremely sad and seven represented extremely happy.

Advertising

The people who listened to “happy” music rated the happy faces as even happier, while those who listened to “sad” music rated the unhappy faces as even sadder. The researchers found that the mood of the music participants listened to, whether happy or sad, significantly exaggerated their perceptions of those emotions in other people.

Music doesn’t just influence how we feel emotionally; it actually impacts our bodies. A recent study of 117 volunteers illustrated this phenomenon. Volunteers all attended a live concert, featuring music by the same composer. The researchers took saliva samples from each participant both before the performance, and an hour later, during the show’s intermission.

They found that glucocorticoid levels dropped, across almost all participants. This included a drop in levels of cortisol, commonly considered the “stress hormone.”

A steady level of cortisol is important for normal body functions; but when your body enters a “fight or flight” response mode, cortisol levels spike, raising your blood sugar and suppressing the digestive system and immune system. In a brief moment of intensity, this reaction can be helpful. But high levels of cortisol for too long can cause long-term mental and physical issues.

Advertising

As the concert study demonstrates, live music can lower your levels of “stress hormones” to help you relax. The best part? The researchers found no difference between people of different ages, or musical abilities – suggesting that this response is universal among all concert audience members and music listeners.

Music as a Universal Language

What do music and emotion have in common? They’re both universal languages. Everyone worldwide—no matter their culture or spoken language—understands the six basic (or “universal”) emotions.

In the 1960s, psychologist Paul Ekman showed test subjects various photos of human faces representing different emotions. Test subjects classified the faces into emotional states. Ekman’s team of researchers found that six core emotions that existed across cultures:

  • Joy
  • Surprise
  • Sadness
  • Anger
  • Disgust
  • Fear

No matter where we grew up, all humans recognize these same six emotional states (some people classify “contempt” as a seventh universal emotion).

Advertising

Emotions and facial expressions aren’t the only types of language that are universal across human cultures. Just as people can recognize emotions in other human faces, people also understand the emotion a musical piece portrays. We all know that sad music uses soft dynamics, a soft tempo, a minor key, and legato articulation (whether we know those specific terms or not, we recognize those sounds and patterns as creating “sad” music). Happy music uses louder intensities, a major key, and staccato articulation.

Psych Central calls this musical language “halfway between thought and phenomenon.” Through the patterns and notes they write, composers are able to manipulate emotions. “Music has the ability to conjure up images and feelings that need not necessarily be directly reflected in memory.”

It doesn’t matter who you are, where you’re from, or what language you speak; music has the power to influence all of our moods. The right composition can make us happier, sadder, and even less stressed.

Ways to Use Music for Stress Relief

Like the idea of using music as an affordable, natural stress reliever? Whether you need a break from your endless to-do list, or you’ve observed your kids becoming increasingly stressed over homework; there are several ways you can integrate music into your own and your children’s lives.

Advertising

Not only will you improve your kids’ emotional wellbeing; you’ll also foster healthy coping skills, by giving them tools to ease their own stresses and worries. Plus, how many kids will protest to more music in their lives?

Start with these suggestions:

  1. Take your kids to concerts and musicals – Not only is this a great way to get out of the house and relax for a bit, but it also provides a great bonding experience for the entire family. Be selective about the shows you attend. As the research shows, different types of music elicit different emotional responses. Choose something with a soothing, happy tone; a genre that suits your style, and will leave you feeling refreshed and joyous as you walk out of the show.
  2. Perform in shows and musicals – You might be surprised at how much your kids (and even you!) enjoy participating in musical events. Check out your local community theater, and get involved in one of their musicals. Consider signing your children up for music classes and recitals, through your community or school district.
  3. Sing karaoke – Go out of town with friends, or put on a karaoke party in the living room with your kids! Singing upbeat, happy tunes is a great way to let go of your stress, and have some fun. Extra silly karaoke can lead you into a bit of laughter therapy, as well – doubling the stress relief.
  4. Play music in the background – Whether you’re working, cleaning, cooking, or helping the kids with homework; playing music in the background can help ease stress while completing various tasks. Put on a soothing tune at a low volume, to decrease your “stress hormones” without distracting you. Focus on instrumental compositions — such as classical songs — rather than songs with lyrics; since the lyrics activate the language centers of the brain, and can distract you from the tasks you’re working on. Experiment with different types of music with your children, to see which songs distract them, and which help them focus.

Knowing that music can influence your mood – emotionally and chemically speaking – is extremely valuable when seeking stress relief. Put these ideas and tips to use, and try purposely listening to pleasant music when you’re feeling depressed, angry or frustrated. Add more music to your children’s lives – in the form of both listening and performing music – to ease their stress levels and help them cope with emotions in healthy ways. Don’t get discouraged if one type of music doesn’t work for you, or your kids; you may have to try several different styles until you find one you personally like.

Featured photo credit: Shutterstock via image.shutterstock.com

More by this author

Jennifer Paterson

President of California Music Studios

music How to Relieve Stress Through Music 8 Surprising Benefits of Music Improvisation music lessons 5 Things to Consider Before Your Child Abandons Music Lessons global music Top 11 Most Unique Musical Instruments From Around the Globe musician A Life of Music: 8 Careers for the Musician

Trending in Lifestyle

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 7 Ways To Make Exercise Fun For Everyone 3 Haircare 101: Hairstyling Tricks for Both Men and Women 4 How to Conquer Your Fear of Change and Transform Your Life 5 A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next