Music can have a major impact on mental health whether it is played as a source of comfort or used as a tool for emotional expression. From the calming effects of a soft melody or the energizing power of a favorite song, music can shape our mood and influence how we perceive and respond to the world around us. Think about your last heartbreak, you likely listened to some sad music to relish in your feelings. Or think about when you are trying to hype yourself up before a presentation at work, you likely listen to an upbeat song that makes you feel like you can take on the world! Music’s ability to evoke emotions and memories creates a therapeutic environment where people can feel understood, grounded, and connected.
Beyond just listening, music can also be a means of self-expression and processing emotions, helping you work through complex feelings that might otherwise be difficult to express. Creating music or singing along can serve as a form of emotional release. This can actually create a sense of accomplishment and help you better manage your emotional state. Music can be used to help you relax, heal, or motivate you. Music’s ability to resonate with the mind and body underscores its important role in maintaining mental health. For more information, check out our blog “5 Ways to Nurture Your Mind-Body Connection.”
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Can music affect the brain?
Music has a major impact on the brain, affecting both its structure and function! When we listen to music, multiple regions of the brain are activated, including those responsible for processing emotions, memories, and even motor control.
What areas of the brain are activated when I listen to music?
Auditory cortex - The auditory cortex is located in the temporal lobe and is responsible for processing sound.
Limbic system - The limbic system includes the amygdala and hippocampus which are responsible for processing emotions and memory.
Prefrontal cortex - When you think of the prefrontal cortex, you can think of high cognitive functions, such as decision-making and planning. The prefrontal cortex can actually help you interpret and create meaning of music, particularly in regards to its emotional impact.
Motor cortex - This area controls physical movement. When you want to dance to a song, your motor cortex assists in the coordination of those physical reactions to music!
Cerebellum - This area helps you process rhythm and timing so your body movements can be synchronized with music beats. The cerebellum is associated with motor control and coordination.
Ventral striatum - This area is part of your brain’s reward system. It responds to the pleasurable stimuli (aka music) and releases dopamine, a complex hormone and neurotransmitter that impacts behavior, movement, and emotions. The dopamine is often connected to those feelings of enjoyment and motivation you get when listening to music.
Insula - The insula helps with body awareness and emotional processing.
The auditory cortex processes sound, while the limbic system, which is deeply involved in emotion, responds to the mood or tone of the music. For example, a calming song might trigger the release of dopamine, the "feel-good" chemical, which can improve our mood and make us feel relaxed, while an upbeat song might increase energy levels and motivation. This immediate emotional response to music is why we often seek out specific songs to match or shift our mood.
Beyond its emotional effects, music has been shown to boost cognitive functions and promote neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. This is especially evident in musicians, whose brains often show increased activity in areas related to motor control, auditory processing, and emotional regulation. Even for non-musicians, engaging with music—whether by listening, singing, or playing an instrument—can enhance cognitive skills like attention, memory, and problem-solving. The repetitive nature of music, combined with its complex structures, also strengthens the brain’s ability to process information and multi-task which can enhance overall brain efficiency.
In addition to its cognitive benefits, music can be a powerful tool for mental health, helping to regulate emotions and reduce stress. Whether it's used for relaxation, motivation, or emotional expression, music’s ability to engage the brain on multiple levels makes it a valuable resource for improving mental well-being!
Is listening to too much music bad for dopamine?
Listening to music in moderation generally has positive effects on dopamine levels since it can trigger the release of this “feel-good” chemical. In turn, it promotes feelings of pleasure, reward, and motivation. However, like anything, too much of a good thing can have downsides. When you constantly seek music or other pleasurable stimuli as a quick fix for emotions, it may lead to overstimulation of the brain’s reward system, potentially reducing the brain's sensitivity to dopamine over time. This can create a cycle where you may need more music or more intense stimuli to achieve the same pleasurable effects. It is almost similar to how other forms of addiction or overstimulation work.
Also, if you are using music as a way to avoid dealing with negative emotions or stress instead of processing or addressing those feelings, it could lead to emotional avoidance. This might result in an unhealthy dependence on music as a coping skill, potentially impacting your mental health and overall emotional regulation. For more information, read our blog “How to Regulate Your Emotions.”
It is important to strike a balance, using music in a way that enhances your emotional well-being without relying on it as the only source of relief or pleasure. In short, while music can boost dopamine and improve mood, moderation is key! It is beneficial to enjoy music as a part of a healthy lifestyle. As a general rule of thumb, listening to music should be coupled with other strategies, such as exercise, social connection, and mindfulness. Doing these things will lead to balanced dopamine levels and better overall mental well-being.
What genre of music is best for mental health?
There is no correct or incorrect answer as to what is the best type of music for one’s mental health! Music that resonates with your mental and emotional health depends greatly on your individual preference and emotional needs. With that being said, there are some genres of music that are known to have specific benefits to one’s mental well-being.
Classical Music:
Often considered one of the best genres for relaxation and stress reduction, classical music, particularly songs with slow tempos and gentle dynamics, can promote calmness and focus. The complex structures of classical pieces also have a positive effect on cognitive function and can help reduce anxiety. For more information on stress reduction, read our blog “Everything You Need to Know About Stress Management Therapy.”
Nature Sounds & Ambient Music:
This genre includes music designed to mimic natural sounds (like rain or ocean waves) and ambient instrumental pieces. Nowadays, many people listen to these types of songs to fall asleep at night. These types of music are known for their calming effects, helping to lower stress levels, improve sleep quality, and enhance overall relaxation. To keep learning about good sleep practices, read our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia.” It can be especially useful for mindfulness practices or meditation! To learn more, check out our blogs “5 Ways to Start Practicing Mindfulness” and “How Meditation Can Lead to Stress Reduction.”
Jazz & Blues:
Both genres allow for emotional expression and can be deeply soothing or uplifting. Jazz can provide a sense of freedom and creativity, while blues often resonates with people as it channels deep emotions and struggles. Blues can offer many people a sense of comfort during high-conflict periods of time.
Upbeat Pop & Dance Music:
When you need an energy boost or motivation, upbeat genres like pop or dance music can elevate your mood and reduce feelings of sadness or fatigue. The fast tempo and catchy melodies can trigger the release of dopamine, helping to fight depression and increase feelings of happiness. For more information, our blog “3 Benefits of Working With A Depression Therapist” is a must-read.
Lo-fi Hip Hop:
If you have scrolled on YouTube recently, it is likely that you have come across lo-fi hip hop. It is increasingly popular for studying or relaxation as lo-fi hip hop has a smooth, mellow rhythm that is non-intrusive, making it ideal for reducing anxiety and increasing concentration. Many people use it as background music during tasks that require focus. While listening to the music, they find that it helps them stay relaxed and productive. For more, check out our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
Ultimately, the best genre for mental health is one that resonates with you personally! Different music can impact mood in unique ways. Therefore, it is recommended that you experiment with various styles of music and pay attention to how they make you feel. This is key to finding the right fit of music for your mental well-being.
Does music reduce anxiety?
Absolutely, music can significantly reduce anxiety! There are both psychological and physiological benefits of listening to music for anxiety reduction.
Research has shown that listening to calming music can help activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. When listening to music with a slow tempo, gentle melodies, or soothing harmonies, the body’s heart rate and blood pressure tend to decrease, helping to alleviate the physical symptoms of anxiety. If you are experiencing physical anxiety symptoms, read our blog “3 Ways to Manage Your Physical Anxiety Symptoms.”
Music can also serve as a distraction, helping to divert attention away from anxious thoughts and focusing the mind on the soothing elements of sound. When anxiety strikes, one of the most challenging aspects is the cycle of overwhelming, negative thoughts that can consume the mind. These thoughts often spiral, feeding into the anxiety and making it harder to break free from the mental distress. Music can serve as a powerful tool to interrupt this cycle by acting as a distraction, shifting attention away from the anxious thoughts and toward the sensory experience of sound. By focusing on the rhythm, melody, or lyrics, music creates a mental space where the mind can engage with something positive and soothing, offering relief from the intensity of anxiety. To learn about the gold-standard for anxiety treatment, read our blog “How You Can Treat Your Anxiety Using CBT.”
Certain types of music, such as classical or ambient music, have been particularly effective in lowering anxiety levels. Slow-tempo pieces have a calming effect on the brain and can even slow down breathing. This allows you to relax and enter a more mindful state. For more information on the power of breath for anxiety reduction, read our blog “5 Breathwork Techniques to Decrease Anxiety.”
Focusing on the present moment can prevent the racing thoughts that often fuel your anxiety. Additionally, listening to familiar or comforting music can evoke a sense of safety and emotional comfort, which can be especially beneficial during moments of heightened anxiety or panic. For more healthy coping tools for anxiety, check out our blog “Natural Anxiety Solutions That Actually Work.”
In addition to listening to music, engaging with music through active participation, whether that is playing an instrument or singing, can further help lessen anxiety. These activities require focus and concentration which shifts your attention away from anxious feelings and toward the task at hand. Whether through passive listening or active engagement, music provides an effective and accessible means of managing anxiety!
How does music reduce anxiety?
Fosters mindfulness (For more practical strategies for managing anxiety, read our blog “5 Places to Practice Mindfulness in Hoboken, NJ”)
Promotes relaxation
Lessens your physical stress response
Interrupts negative thought cycles (Check out our blog “How to Break the Cycle of Obsessive Thoughts”)
Elicits positive emotions
Provides emotional comfort
Improves sleep (Read our blog “3 Ways to Relieve Sleep Anxiety”)
Improves cognitive focus
Encourages emotional expression
All in all, music is a powerful tool that can positively impact mental health, helping to alleviate stress, reduce anxiety, and improve mood. Whether you are using music to relax, express emotions, or distract from overwhelming thoughts, it is clear that it can be a supportive part of maintaining emotional well-being. However, it is important to recognize that, like any coping mechanism, balance is key. Music can be most effective when used alongside other healthy coping strategies. If you find that you are relying too heavily on music or need support managing your emotions in general, working with a therapist at Anchor Therapy can offer additional tools and guidance.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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