Using Music to Calm Fear and Worry
Happy Halloween! Today, we celebrate the culmination of what some call the “spooky season.” While we often see celebrations of things that make us feel scared and fearful, that is not always the case in our everyday lives. A bit of stress can be helpful, but spending too much time in a state of fight or flight can cause a host of issues in our minds and bodies, so we must develop healthy coping skills to keep ourselves calm. Music therapists know that music is a great tool for relaxation and managing our feelings of fear and worry.
Music therapy works by engaging our emotions and cognitive processes. When we listen to music, our brains release neurotransmitters like dopamine and oxytocin, which can help reduce stress and anxiety. Additionally, music can:
Calm the Mind: Slow-paced, gentle music can help calm the mind and promote relaxation.
Lift the Mood: Upbeat, energetic music can elevate mood and boost energy levels.
Focus Attention: Rhythmic music can help improve focus and concentration.
Facilitate Emotional Expression: Music can provide a safe and creative outlet for expressing emotions.
Music Therapy Techniques for Managing Fear and Worry
Board Certified Music Therapists use a variety of techniques to address fear and worry, including:
Active Listening: Listening to calming music can reduce anxiety and promote relaxation.
Music Visualization: Imagining calming scenes while listening to music can help reduce stress and promote relaxation.
Rhythm and Movement: Engaging in rhythmic activities, such as drumming or dancing, can help release tension and improve mood.
Songwriting and Improvisation: Creating music can be a therapeutic way to express emotions and process difficult experiences.
Guided Imagery with Music: Combining guided imagery with music can help individuals visualize positive scenarios and reduce anxiety.
Incorporating Music into Daily Life
You can also incorporate music into your daily life to manage fear and worry. Here are a few tips:
Create a calming playlist: Curate a playlist of calming music to listen to when feeling anxious or stressed.
Practice mindfulness with music: Combine mindfulness techniques with music to enhance relaxation and focus.
Sing or hum along to your favorite songs: Singing can help reduce stress and improve mood.
Play an instrument: Playing an instrument can be a therapeutic and enjoyable way to express yourself.
Dance or move to music: Physical activity can help reduce stress and anxiety.
By incorporating music therapy into your daily life, you can harness the power of music to manage fear and worry and improve your overall well-being. If you would like to learn more about using music to reduce fear and worry in your own life, reach out to us here at Wildwood Music Therapy so we can pair you with one of our Board Certified Music Therapists today!
