The power of music for mental health
Music can impact your mental health in a number of positive ways:
Mood regulation: Music can help you alter or match your mood, and can even raise your mood and help fight depression.
Stress reduction: Music can lower stress-related hormones.
Pain relief: Music can improve blood flow, which can help lower pain levels.
Sleep quality: Listening to music can improve sleep quality.
Social connection: Music can help foster social connection and support. For example, sharing musical tastes can strengthen friendships.
Trauma healing: Music can provide a safe and supportive environment for healing trauma.
Immunity: Listening to music is associated with higher levels of immunoglobin A, an antibody linked to immunity.
To reduce stress, you can try listening to music that plays at about 60 beats per minute. This tempo is said to encourage alpha brainwaves, which signal a relaxed and conscious mind. Celtic, Native American, and Indian string or flute music can also have a calming effect.
However, music can also have a harmful side. Adolescents who are experiencing depression may intentionally select music that can induce rumination and exacerbate mood symptoms.
Music with a faster tempo can generally make people feel more positive than slower music:
140–150 beats per minute (BPM): Research suggests that music with this tempo is often perceived as happy.
120–140 BPM: For familiar songs with lyrics, this tempo is generally considered motivational.
130–150 BPM: For unfamiliar, non-lyrical songs, this tempo is generally considered the most motivational.
Fast-paced music can increase heart rate and blood pressure, which can make people feel more alert and energetic. This is why many people listen to upbeat music when they need a boost of motivation or during workouts.
On the other hand, slower tempos can have a calming effect on the body and mind. They can help people relax, ease stress, and lower their heart rate and blood pressure. Slower tempos are often used in meditation and yoga sessions, and are also popular as study and sleep aids.
Here are some songs with a tempo of 140–150 beats per minute (BPM):
Afterglow: 140 BPM
Easy Please Me: 140 BPM
Purple Lamborghini: 147 BPM
Never Forget You: 146 BPM
Dreamer: 150 BPM
Your Mama Don't Dance: 150 BPM
You Could Be Mine: 150 BPM
Get On Your Boots: By U2, 150 BPM
Heartbeat Song: By Kelly Clarkson, 150 BPM
I Love to Love: By La Bouche, 150 BPM
I'm Flexin: By T.I. Featuring Big K.R.I.T., 150 BPM
Here are some songs with a tempo of 120–140 beats per minute (BPM):
All Or Nothing: By Topic and HRVY
YEAH: By Glockenbach, Joel Corry, Tenchi, and ClockClock
Get Up Off The Floor: By FORTELLA
Kiss Me: By Dermot Kennedy
Time After Time: By Pascal Letoublon and ILIRA
Starlight: By Drenchill and Jorik Burema
Counting Down The Days: By Above & Beyond and Gemma Hayes
Take A Moment: By Armin van Buuren and Winter Kills
Underwater World: By ATB
Start To Feel: By Cosmic Gate and Cary Brothers
Of The Tribe: By Delerium
Dancing With Kadafi: By Infected Mushroom
We're Good: A fitness cover of Dua Lipa
bad guy: A fitness cover of Billie Eilish
Bodak Yellow: A fitness cover of Cardi B
Here are some songs with a tempo of 60 beats per minute (BPM):
Relaxing Music (60 Bpm) [Instrumental]: A song by Blue Claw Fitness available on Spotify
My Girl: By Otis Redding
Love Is All: By The Tallest Man On Earth
Landslide: By Fleetwood Mac
Brännö serenad: By Håkan Hellström
Within: By Daft Punk
Because I Know That I Can: By Andy Burrows
New Slang: By The Shins
Lost: By Frank Ocean
One Of These Things First: By Nick Drake
Music can impact brain chemistry in a number of ways, including:
Dopamine release
Music can trigger the release of dopamine, a neurotransmitter that produces feelings of pleasure and well-being. The brain can even anticipate pleasurable moments in familiar music and release dopamine in advance.
Blood flow
Listening to or making music increases blood flow to the brain regions that control emotions.
Limbic system activation
The limbic system, which is involved in processing emotions and memory, becomes active when music is heard.
Motor system engagement
Music engages the motor systems, especially through rhythm. Playing an instrument can increase activity in the motor cortex and cerebellum, which are important for coordination and motion.
Entrainment
People often unconsciously synchronize their movements to the rhythm of music, a phenomenon called entrainment.
I highly recommend music for mental health. When you are feeling down, find your favorite, fast tempo music and listen to it. Avoid sad songs with a lot of sentimental meaning as this can make mood worse. When you are stressed or anxious, find those slow, but happy and peaceful songs that are attached to happy memories. Science has shown that music therapy can immediately improve mood. For more tips on immediately improving your mental health. Call us at 414-242-6453 or schedule an online appointment today!!
