Sober Synthesis

Mental Health and Music

• Music, singing, and dance likely evolved prior to spoken language
• Music evokes activation of premotor and motor circuitry in the brain and body.
• Music activates both neurochemicals and hormones.
• Activated neurons match the frequency of the music; your body itself becomes an instrument, triggering motions and emotions.
• Music can change our mood regardless of lyrics.
• Happy music makes us happy, sad music makes us sad, etc. – music helps us process emotions-especially true for sadness/grief.
• Sad songs can counter the sense of suffering alone by enhancing a sense of social connectedness or bonding. Research has shown that one of the strongest emotions elicited by sad songs is nostalgia.
• Music can reduce anxiety: study participants experienced a 65% reduction in anxiety after listening to Marconi Union – Weightless for 3 minutes  (10 hour version https://www.youtube.com/watch?v=qYnA9wWFHLI)
• This reduction in anxiety was as effective as benzodiazepine.
• Studies show a statistically significant shift in the brains and bodies of people who deliberately (mindfully) listen to music for 10-30 minutes daily
• Can reduce resting heart rate, increase heart rate variability, and activate features of the parasympathetic nervous system – the benefits are sustained even after you stop listening to music
• It’s likely that physiologic changes are the result of subconscious changes in our breathing

Research Validated Music Benefit Guidelines:

• Listen to your favorite music 10-30 minutes a day for overall physical and mental health.
• Listen to faster paced/happy music (140-150 bpm) for a minimum of 9 minutes to promote a mood change (irritated, bored) into a more improved mood state.
  • Beat Counter App.
• Listen to fast beat music (140-150 bpm) for 10-15 minutes to increase motivation to exercise or do focused cognitive work.
• Minimize listening to favorite music while performing focused cognitive work/learning. Rather, listen to music during breaks in cognitive work/learning to optimize positive effects of music.
• White noise or soft instrumental music is best for focused cognitive work.
• Listen to sad music, generally a slower beat (50-80 bpm) and in a minor key, for 13 minutes or more to help process sadness/grief.
• Listening to novel music enhances neural circuitry and neuroplasticity for learning.

Music Therapy in Recovery

• Stress and emotional regulation: reduces stress and provides an outlet for expressing difficult emotions. Lyrics and melodies help articulate feelings that are hard to express verbally.  Uplifting music inspires motivation, while calming music alleviates anxiety, agitation, or stress.
• Enhancing mindfulness: encourages focus on the present moment, helps us tune into emotions and sensations that align with mindfulness
• Building Social Connections through shared experiences and fostering a sense of community.  Improves communication by sharing or creating music together strengthens relationships
•  Redirecting attention from cravings and negative thoughts can be another healthy coping skills
• Supporting relaxation and sleep: soothing music can reduce heart rate and promote relaxation and improve sleep quality
• Encourages Self discovery: Allows individuals to explore identity, values, and goals, which can help rebuild self-esteem and purpose
• Triggers positive memories/healing: songs can evoke positive memories of better times and connection; counteracting feelings of isolation and despair
• Promotes neuroplasticity and recovery in the brain: Stimulates brain regions invoked in emotion, memory, and reward.  Helping to strengthen and repair neural pathways
• Provides motivation for physical activity: makes exercise more enjoyable which is beneficial for recovery
• Inspires personal growth: engaging with music whether by learning an instrument or writing songs fosters creativity and a sense of accomplishment