What is sound therapy?
Sound therapy is a common term often used by individuals who believe the strategic use of various types of sound can have a healing effect. In truth, sound therapy has…
Anxiety is an emotional response to stress, typically a feeling of worry and nervous tension. As of 2023, over 30% of Americans experience anxiety. Nearly 50% of those 18-24 report anxiety. It takes a toll on both mental and physical health.
Many types of sounds (music is a type of sound) can elicit emotions and even influence our physiological responses. Classical music, ambient soundscapes, slow-tempo chill, and drones can create what’s called a relaxation response, which helps to lower heart rate, reduce muscle tension, and create a sense of tranquility.
Music and all types of sounds, including nature, can deeply impact your thinking and emotions. While not a cure for mental health issues, spending time in nature and listening to recordings of nature sounds such as moving water, waves, or even the sound of wind in trees can help.
Research tells us that natural sounds and music can play a role in managing and reducing the symptoms of anxiety. The content Wellsounds provides should offer a variety of approaches to try to help with anxiety.
Rhythms have the potential to create a concept called entrainment, where a type of synchronization occurs between our body and mind. Slow tempo, gentle, and consistent rhythms can help with anxiety by slowing our breathing and heart rate. The feeling becomes one where body and mind become aligned in a state of serenity.
Beyond melodies, guided imagery and audio escapes offer potent tools for anxiety management. By listening to soothing narrations combined with ambient sounds, individuals can transport their minds to serene and peaceful environments, momentarily escaping the pressures of everyday life. These auditory journeys facilitate relaxation, visualization, and mindfulness, all of which contribute to anxiety reduction.
Whether you’re seeking relief from a hectic day or looking for specific suggestions to complement your anxiety management plan, many options exist. You can also review these research reports showing how music and sound have great potential for anxiety sufferers. These evidence-based insights, practical strategies, and curated playlists can help you move toward greater well-being and inner peace.
I encourage you to try some of these by style and artists. Give them a listen for at least several minutes and explore how you feel. Either add this to your anxiety playlist or strike it. If you use one of the services, such as Apple Music or Spotify, you’ll get other recommendations to try. Just continue to explore and experience the effects of music. Listen for at least 20 minutes each day. The more, the better!
This study investigated the impact of music on stress and anxiety responses. The findings demonstrated that listening to music can lead to a reduction in cortisol levels and subjective stress levels, suggesting that music can have a calming effect on the stress response.
Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The effect of music on the human stress response. PLoS ONE, 8(8), e70156.
While this study focused on memory improvement due to music training, it indirectly sheds light on the potential anxiety-reducing effects of music. As anxiety can impair cognitive function, enhancing cognitive skills through music training could contribute to better anxiety management.
Chan, A. S., Ho, Y. C., & Cheung, M. C. (1998). Music training improves verbal memory. Nature, 396(6707), 128.
This following systematic review evaluated the effects of music interventions on stress and anxiety reduction in coronary heart disease patients. The review found evidence suggesting that music interventions can lead to moderate reductions in anxiety levels among these patients.
Bradt, J., Dileo, C., Potvin, N., & Magill, L. (2013). Music for stress and anxiety reduction in coronary heart disease patients. Cochrane Database of Systematic Reviews, 2013(12), CD006577.
While focusing on patients with Alzheimer’s type dementia, the following study explored the effects of music therapy on anxiety and depression. The findings indicated that music therapy can lead to significant reductions in anxiety and depression levels, suggesting its potential in managing emotional distress.
Guétin, S., Portet, F., Picot, M. C., Pommié, C., Messaoudi, M., Djabelkir, L., … & Touchon, J. (2009). Effect of music therapy on anxiety and depression in patients with Alzheimer’s type dementia: Randomised, controlled study. Dementia and Geriatric Cognitive Disorders, 28(1), 36-46.
Lastly, this study examined the impact of a music therapy intervention on quality of life and distress in women with metastatic breast cancer. The results indicated that the music therapy intervention led to significant reductions in anxiety and distress levels, contributing to an improved overall quality of life.
Hanser, S. B., Bauer-Wu, S., Kubicek, L., Healey, M. J., Manola, J., Hernandez, M., … & Luebke, A. (2006). Effects of a music therapy intervention on quality of life and distress in women with metastatic breast cancer. Journal of the Society for Integrative Oncology, 4(3), 116-124.
These studies are only a fraction of those available that provide valuable insights into the potential of music to reduce anxiety in adults. They illustrate the different ways music interventions can positively impact mental health and well-being.
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