12 Ways to Reduce Stress With Music

8/10/2019 12 Ways to Reduce Stress With Music

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12 Ways to Reduce Stress with Music

Fill Your Life with Music that Reduces Daily Stress

In This Article:

Starting Out Right Rise with Music

Daily Medicine Sing with Music

Instrumental Moments Play with Music

Mantra Reprogram with Music

Emotion Motion Move with Music

Traffic ammin! "ommute with Music

On the o# $or% with Music

& Sonic Diet Meet with Music

&ctive 'istening Tune In with Music

(appy (our Recline with Music

)etting In Sync *nite with Music

Daily )roove Dance with Music
http://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#risehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#singhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#playhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#reprogramhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#movehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#commutehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#workhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#meethttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#tunehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#reclinehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#unitehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#dancehttp://www.helpguide.org/donation_page.htmhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#singhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#playhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#reprogramhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#movehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#commutehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#workhttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#meethttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#tunehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#reclinehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#unitehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#dancehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#rise


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"reating +our Personal Playlist

$hen it #ecomes hard to find your way out of the downward spiral caused #y overwhelming

stress and an,iety- try turning to music.

Music has the a#ility to /uic%ly shift our mood- affecting our su#conscious mind where pes%y

negative thoughts feed on our fears and fuel the fires of stress.

'istening to music is a relatively ine,pensive- /uic%0acting solution that!s almost always

availa#le- and it could 1ust save your life.

(ere are 23 ways you can use music in your daily routine to help manage stress and create more

1oy in your life.

Editor4s note5 The special guest contri#utor of this article- 6ran% 6it7patric%- Director 8 6ounderof EarthTones- is a multi0Platinum producer- )rammy0nominated songwriter- award0winning

filmma%er- and a leading voice in the use of music for personal and social transformation.

"lic% hereto listen to 6ran%4s playlist- courtesy of EarthTones.

1 Startin! "ut Ri!ht # Rise with Music

Imagine if the sun #olted into the s%y each morning li%e the sudden switching on of a floodlight-

or if every day started with a sonic #oom. That!s what it may feel li%e when you wa%e up to a

cloc% radio #laring the morning news- a soda commercial- or 1ust #u77ing a harsh alarm.

"onsider #eing a little %inder to yourself. Try wa%ing to a familiar piece of music that eases youinto the day li%e a #eautiful sunrise- or a lover!s caress- and starts you out in a good mood. This

is easy to program if you have a smart phone that allows you to assign a song as your alarm.

Once you are up and moving- fill your room with #eautiful and inspiring music. "reate a playlist

or "D of music that rela,es and inspires you. & positive morning music ritual is a sure way tostart your day off in a #etter mood and %eep your #usy mind from dragging you #ac% into the

worries of yesterday- today- or tomorrow.

2 Daily Medicine # Sin! with MusicIf you want to ta%e the positive effects of listening to music to another level- try singing. Singingis one of the #est ways to shift the vi#rations of our thoughts and the very cells of our #ody-

helping slow and regulate #reathing and promote rela,ation. Sing in the shower9 sing in the car9

hum a lulla#y #efore you go to sleep. +ou can sing :a capella-; or to a recording. Don!t worry ifyou thin% you are a :good; singer or not9 this is not a#out performing or putting yourself in

another stressful situation. ust en1oy the feeling of melody moving through you.
http://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#playlisthttp://earthtones.org/relieve-stress-with-music/http://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#onlinehttp://www.helpguide.org/mental/12-ways-to-reduce-stress-with-music.htm#playlisthttp://earthtones.org/relieve-stress-with-music/


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If you!re going to sing- pic% songs you %now will put you in a #etter mood- inspire you- or help

you rela,. Pay attention to how different you feel after a few minutes of singing aloud- and ma%e

note of the songs that ma%e you feel #est so you can return to them when you need them most.

$ Instru%ental Mo%ents # &lay with Music

$hether you are a well0versed musician or 1ust #eginning to learn how to play an instrument-

spend a few minutes in the morning playing music. It can #e simple scales or rudimentary

e,ercises- a favorite song- or something improvisational. Playing music is li%e a mega0vitamin-engaging more areas of the human #rain than any other activity. Music!s a#ility to help us shift

thought patterns and moods- and even improve our physical well0#eing- is /uite remar%a#le.

It is important- however- that you approach the e,ercise with a positive attitude and avoid ta%ingon something too challenging that might lead to frustration or negative self01udgment a#out your

s%ill level. There is a reason they call it :playing; music and not :wor%ing; music. The point is

to connect to your instrument in a positive- rela,ed- and 1oyful way- and then let the vi#ration of

the music do its magic. The more you can #e present and truly en1oy the e,perience- the more itwill help %eep the stress at #ay.

' Mantra # Re(ro!ra% with Music

*nfortunately- our #rain is #uilt with a negativity #ias. Due to pre0historic man!s primary need

for survival and self0preservation- our #rain has more neurons dedicated to respond to andprocess negative thoughts and stimuli than positive ones. $e tend to hold onto those negative

impressions longer and repeat them more often- either consciously or su#consciously- reinforcing

those an,iety and fear producing vi#rations. This is one of the reasons it can #e difficult to pull

ourselves out of that downward spiral when we feel overwhelmed with stress and an,iety.

&lthough it ta%es more effort to trigger the part of our #rain that reassures us it is o%ay to rela,-

music can help us do so. One of the %eys to #rea%ing repeating negative thought patterns that fuel

stress is to create new and stronger positive ones. This is the reason for repeating positiveaffirmations- focusing on more self0assuring thoughts- or chanting mantra


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) *%otion in Motion # Mo+e with Music

If you have a daily e,ercise routine- try ta%ing music along with you. & morning wal% or run- or

even yoga or stretching- can #ecome easier and more en1oya#le if you have music as yourpersonal coach and companion. &gain- it is important for you to choose music that wor%s for you

and that you %now will have the effect you are trying to achieve. This may ta%e a little trial anderror to sort out at first- so #e sure to ta%e note of the musical selections that help you feelinspired and promote a sense of personal well#eing.

Movement minutes of each on a daily #asis will transform your life. If

you don4t %now how to meditate- try a different meditative practice li%e 1ournaling- stretching- or

reading something that inspires you.

, Traffic -a%%in. # /o%%ute with Music

I don!t %now a#out you- #ut one of the /uic%est ways I #ecome stressed is #y sitting in gridloc%

traffic and worrying that I might #e late for an important appointment. *nfortunately- getting

stressed or worrying a#out it doesn!t ma%e the time go slower nor the traffic move faster.?ecause a traffic 1am is one situation where it is difficult to change the e,ternal circumstances-

we must resort to changing our own internal state to avoid and relieve stress. +ou can always use

the commute time to catch up on the news and your phone calls- #ut the secluded environment of

a car is the ideal place to practice shifting your mood through music.

@eep a collection of your music in your car that helps you de0stress- release tension- or lift your

spirits. Singing along will ta%e the effect to another level. If you are sharing the ride- encourage

the others to 1oin you as you e,plore musical ways to improve the /uality of your life and yourrelationship with others and the world around you. +ou might do this #y simply agreeing on

some rela,ing #ac%ground music to play #ehind your morning dialog- sharing your favorite new

music with one another- or finding something you all en1oy and singing along together. If youhave a regular commute- it can #e a great time to listen to a variety of music to e,plore what

wor%s #est for you and determine what you will want to add to your driving playlist.

0 "n the -o # Wor with Music

$or% environments are often /uite stressful. This can #e especially true when there are severaldifferent personalities in the same space- or when overwhelming wor% pressures are compounded

#y office politics or an individual!s personal issues.

The right #ac%ground music can help everyone wor% through routine tas%s in a #etter mood- and

listening to inspiring music on #rea%s can help us recharge our own systems. Rela,ing


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#ac%ground music can also help mas% potentially annoying distractions in noisier wor%

environments.

ust li%e in a family household- however- different people at wor% may have /uite differentmusical li%es and disli%es. Music that is rela,ing or inspiring for one person may #e annoying to

another. Sharing musical preferences and introducing our musical discoveries to co0wor%ers cansometimes #e a good way to #uild stronger interpersonal relationships and understanding- which

in turn helps diminish stress created through pre1udice or lac% of communication and acceptance.Discovering common musical interests within shared environments helps #uild a more connected

and nurturing community at the office.

3 A Sonic Diet # Meet with Music

$hen choosing locations to eat- hold #usiness meetings- or visit with friends- #e conscious of the

sound environment- including the noise level and type of music that is played. 'oud noisy

environments- as much as we try to ignore them- can contri#ute to unconscious stress and tension

#uild0up without us even %nowing it.

ust as eating 1un% food increases stress and to,icity in our system- an unconscious or unhealthy

sonic diet can do the same. Auieter environments- with more soothing and rela,ing music- will

help you rela, more naturally.

4 Acti+e Listenin! # Tune In with Music

There is more than one way to listen to music. $e can let it play in the #ac%ground while we

give our attention to something or someone else- or we can #ecome actively involved in the

listening process. :&ctive 'istening; engages more areas of the human #rain and resonates moredeeply in the cells of our #odies. This ma%es it a more powerful process for transforming ourthoughts and emotions. &ctive 'istening- however- re/uires you to give your full and undivided

attention to the sonic e,perience.

Start #y eliminating any distractions and choosing a slower piece of music with which youresonate deeply. Then close your eyes- slow down your #reathing- and tune into something inside

the music with which you can follow along


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with a few of your favorite tunes. This time however- instead of practicing &ctive 'istening- let

the music do the wor%. If there is too much distraction in your home- try lying down with some

headphones and an eye pillow. &llow the sound to move through you and simply let go


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Music is a powerful alchemy that affects our perceptions- emotions- and physical well0#eing-

whether we are paying attention or not. &s much as music can rela, us- the wrong music can

agitate us and add to our stress. Typically slower- more pattern0oriented music can help regulateand rela, our systems- and more up0tempo music can get us up0and0going. (appier songs can

often lighten the mood /uic%ly- and sometimes #ring #ac% fond memories.

Even sad songs can sometimes help us process heavy emotions we need to move through #efore

we can shift to a new and happier place. Other times- a session of hard roc% music can help usrelease our anger #efore we can calm down enough to rela,.

'yrics also affect us. 'i%e mantras- these words and ideas are implanted into our su#conscious

through the music- reinforcing thought patterns that can affect our mood or outloo%. I usuallyrecommend omitting songs that have harsh or condescending lyrics- or that don!t emotionally

resonate with you on a deep level.

6a((iness 9Life with Music

Try one or two of the a#ove suggestions. The %ey to determining what wor%s #est for you is to

pay attention to how you feel

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12 Ways to Reduce Stress With Music