In a world where stress, anxiety and depression are increasingly prevalent, many people are turning to creative methods to improve their mental health, and one of the most popular tools is something we engage with daily: music. Whether it’s a heart-hitting piano ballad, something acoustic or an energising pop anthem, music has a powerful effect on our minds and emotions. But beyond simply being enjoyable, music is now recognised as an effective therapeutic tool for mental health.
Music’s ability to influence our emotions isn’t just anecdotal – it’s deeply rooted in science. In fact, listening to music stimulates various areas of the brain, including those responsible for emotion, memory, and even physical movement. When we hear a song we love, our brains release dopamine, the “feel-good” neurotransmitter, which contributes to feelings of pleasure and happiness.
A study published in Nature Neuroscience in 2011, which is still to this day heavily referred to as a valuable study, revealed that listening to music “can result in dopamine release in an anatomical pathway distinct from that associated with the peak pleasure itself”. It essentially activates the brain’s reward centres in the same way as receiving a compliment or eating our favourite food (chocolate and coffee being most notorious for their feel-good effects).
Additionally, music can reduce the level of cortisol, the hormone associated with stress. Studies have shown that listening to calming music before a stressful event can reduce anxiety levels, while upbeat music can help combat feelings of depression. The rhythmic patterns in music also encourage relaxation by slowing the heart rate and lowering blood pressure.
A 2022 systematic review and meta-analysis of 47 studies of music therapy found an overall medium-to-large beneficial effect on stress-related outcomes; a positive sign in the development of alternative treatments for mental health.
While anyone can experience the mental health benefits of music, music therapy is widely used to support people with depression, anxiety, PTSD, and even neurological disorders such as Parkinson’s disease or dementia. Last year, Science Direct published their research on how group music therapy can help in combating the anxiety and depression of dementia patients through a quasi-experiment in which patients were randomly divided into a control and an experimental group. After 6 weeks, they discovered that the “music group therapy intervention decreased the anxiety and depression levels of dementia patients in the experimental group as compared to the control group, which did not receive any music therapy. It was also noted that after 3 months of follow-up, participants in the experimental group still maintained a low level of anxiety and depression, but the control group’s level remained high, therefore, substantiating the effect of music in lowering anxiety and depression among older ones.” Going on to urge that “the nursing discipline, medical professionals, carers, and care homes to include music therapy in the care they provide for patients with dementia.”
And now according to Neurolaunch.com in 2024, “Hospitals, rehabilitation centers, schools, and even corporate wellness programs are incorporating music therapy into their treatment plans.” stating that “It’s not just a feel-good add-on; it’s a legitimate therapeutic approach backed by a growing body of research.”
What makes music therapy particularly effective is its versatility. It can be adapted to suit individuals of all ages and backgrounds, and sessions can be tailored to professional preferences. Whether someone finds solace in classical compositions or strength in heavy metal, music therapy harnesses the unique emotional connection we have to different sounds and genres.
Beyond talking therapy, many people use music as a personal tool for self-expression and emotional regulation. Creating playlists tailored to specific moods or activities can be incredibly empowering. For example, listening to calming instrumental music tracks during meditation can enhance mindfulness practices, while upbeat songs can motivate physical activity – another benefit for mental health!
Songwriting and playing instruments also offer powerful outlets for expressing emotions that might be difficult to articulate otherwise, for those struggling with anxiety or depression, putting feelings into lyrics, or melodies can be cathartic, offering a sense of release.
Moreover, engaging with music socially – whether by attending concerts, singing in a choir or simply sharing songs with friends – can promote a sense of connection and community. Social support is a crucial factor in mental health, and music often serves as a bridge between people, creating shared experiences and strengthening relationships.
One of the genres most known and loved for community building is rock and heavy metal, a genre with surprisingly positive, research-based correlations to mental health despite the myths of creating anger and violence amongst listeners.
In 2022, Youth Music published an article stating that according to NHS findings “1 in 6 (young people) had a probable mental health disorder”. This number has since changed to 1 in 5 as of 2023, with their argument to aid mental health being heavy music. “Despite a long-standing public perception that heavy music is aggressive, studies have found that listening to it can in fact lessen negative emotions”, citing a small 2002 study by Psych Central.
Metal’s niche community and sense of social protection as highlighted by the Journal of Community Psychology stems from long-standing etiquette of inclusivity, kindness and empowerment – especially at live shows – with the co-founder of the Heavy Music Awards, Andy Pritchard sharing “there’s always the idea that if somebody falls down, as crazy as everybody’s going, everybody stops and picks them up again. That’s the kind of attitude that spreads out across into life as well, beyond listening to the music and going to the shows. People try and pull each other up. There’s no gatekeeping, there’s no telling people they’re not good enough to be involved. It’s just, let’s help each other and everyone’s gonna have a great time.”
In today’s fast-paced world, stress is an unavoidable part of life. However, music can be a simple and effective tool to combat daily stressors. Slow, gentle music, particularly with minimal lyrics, can create a calming environment that promotes relaxation. Genres like ambient, classical, or nature-inspired soundscapes are particularly effective in helping the mind unwind.
For many, music also plays a role in improving sleep quality. Insomnia and other sleep disorders are often linked to stress and anxiety, and listening to calming music before bed can help prepare the mind and body for rest.
According to a 2023 report published by Sleep Doctor, “52% of surveyed adults say they rely on background noise to sleep” with 40.4% choosing music as their preferred sleep aid, followed closely by nature sounds (40.1%) and white noise (38.1%).
Though these are US findings, UK results are not dissimilar with YouGov reporting in 2022 that “46% of Britons listen to music or podcasts or radio as they go to sleep.” Whether it’s a 3-hour long white noise video on YouTube (a style of video which can reach 7-digit view counts!), or a chill Spotify playlist on a low volume, falling asleep to sound provides comfort, and for those with high-functioning minds, it can quieten racing thoughts and lull them into sleep.
Mindfulness practices, which focus on being present in the moment, have gained popularity for their mental health benefits. Music can be seamlessly integrated into mindfulness routines. By focusing on the intricacies of a song – the rhythm, melody and lyrics – listeners can ground themselves in the present moment, reducing anxiety and promoting a sense of calm.
Active listening is a technique where individuals concentrate fully on a piece of music, paying attention to every detail without distraction. This practice encourages mental clarity and can be a valuable tool for managing overwhelming emotions.
We asked our NHC family what songs they would recommend to improve their mental health and ground them in the present whenever they’re played – here’s what they chose…
Vienna by Billy Joel
Isabelle Ahamed – Office Junior
Marry the Night by Lady Gaga
Scott Dennerley – Referrals & Admissions Coordinator
Pennies from Heaven by Inner City
Amanda Newton – Recruitment Manager
Adore You! by Fred again & Obongjayar
Lauren Anderton – Quality Improvement Facilitator
Why not create a list of your own favourite songs for active listening?
Incorporating music into your mental health routine doesn’t require any special skills or formal training. It can be as simple as creating a playlist for different moods, setting aside time to actively listen to your favourite songs, or even learning to play an instrument. In clinical settings, everyday life or otherwise, music offers a unique and accessible way to support mental health.
As with any therapeutic activity such as yoga, baking or gardening, it’s important to find what works best for you. Whether you’re navigating stress or simply looking for a moment of joy, music can be a valuable companion on your well-being journey.
Music and Health: What the Science Says | NCCIH
Sound Mind: The Science Behind Music and Mental Health
Music Therapy: Harmonizing Health Through Sound
Mental Health and the Power of Heavy Music | Youth Music
NHS England » One in five children and young people had a probable mental disorder in 2023
Are There Benefits of Listening to Metal Music? | Psych Central
Heavy metal music is inclusive and governed by rules of etiquette
52% of Us Rely On Noise to Sleep: Behind the Numbers
The YouGov Sleep Study: Part four – The impact of screens, lights, and noise on sleep | YouGov
