The Ability of Music to Reduce Fear and Anxiety

Music is a powerful thing. When we feel anxious or afraid, music can help us feel calm and relaxed. Consider the calming effects of music played at a spa or restoration yoga class. In those environments, soothing music tells our bodies and minds that it's okay to relax. Music's ability to reduce anxiety and fear is something we can use as a useful tool in our daily life. 

Harness the calming power of music

We can implement the same strategies ourselves wherever we find ourselves. We can choose to play soft music in any of the following settings:

• At home (as most non-essential workers find themselves most of the time during this pandemic)
• In the car
• While taking public transport or traveling by plane
• While doing sports outside (walking, cycling, hiking, etc.)

Headphones can be a good choice if there is noise in your immediate environment, if you are on the move, or if you do not want to disturb others around you.

Find the right music for you

The types of relaxing music vary from person to person. You may have a particular style of music that has a special meaning to you. Also, there may be certain types of music that you are attracted to in certain moods.

Having said that, it is relatively easy to search for playlists or channels that use keywords like "calm", "relax", "chill out", "meditate", "meditate", "nature", "relax" "relax", "Relax", "Calm", "Calm", "Spa", etc. These lists provide ready-made playlists and confirm that this type of intentional listening is needed and utilized.

You have a lot of options. Slow and soft classical music can work well for this. Nature sounds can remind us of rain, waterfalls, streams, ocean, wind, bird chanting, and cockroaches - the rhythms of the natural world. While we may not be outside of ourselves or able to travel to those destinations at this time, we can experience the calming effects through the music itself - regardless of our environment.

Whatever type of music you choose, this type of listening can help reduce anxiety and fear by lowering your heart rate and pulse, lowering blood pressure, and reducing stress hormones.

Always singing

Singing along with songs can be a way to attract the music's influences to strengthen them. Isolation is one of the difficult effects of the COVID-19 pandemic. While it is not recommended to sing face to face with people outside the home (all those deep breaths can lead to the sharing of germs), it is safe to sing alongside the music we listen to - especially when you are at home indoors. Singing has mental health benefits, including helping you feel more connected.

Get ready for bed

Choosing to listen to soothing music in the evening can help stimulate sleep and reduce insomnia. This can be useful as a way to disconnect from the devices, many of us look at during the day, as there is no need for visual interaction other than starting and stopping the music.

Make it a habit

One of my clients recently shared this after a recent session - in which she shared the comfort and relative privacy of her car - choosing, rather than listening to a news channel on the radio, to choose a station for spa music. She noted that she felt less stress as a result and found herself more comfortable and spacious. This choice allowed her to reflect on the content of the psychotherapy session and to absorb it more consciously as she moved on to the next part of her day with different responsibilities and tasks. She's thinking about making it one of her habits and taking advantage of this type of self-care at other times and in other ways.

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