How music psychology can support mental health and well-being

Music has an incredible way of touching our hearts and shifting our minds, often in ways we don’t fully understand. As a psychotherapist with a background in music psychology, I’ve witnessed the profound impact music can have on mental health. From soothing anxiety to easing the effects of trauma, music engages our brain and body, offering a unique pathway to healing and self-discovery. In this blog, I’ll explore how music influences our mental health through neuroscience, lyrics, physiological responses, and innovative tools like binaural beats.

Neuroscience of music and mental health

Music is much more than entertainment – it’s a full-body experience that activates nearly every part of the brain. Studies show that music engages the limbic system (the emotional centre), the prefrontal cortex (responsible for decision-making and self-regulation), and even the motor areas involved in movement and coordination (Koelsch, 2014).

For individuals struggling with anxiety, stress, or burnout, music can reduce overactivity in the amygdala, the brain's fear centre, promoting feelings of safety and calm. Research also reveals that listening to music you enjoy boosts dopamine production, a neurotransmitter associated with pleasure and reward, helping to alleviate symptoms associated with depression (Salimpoor et al., 2011). For people with mental health challenges like depression and anxiety, this can counteract negative thought patterns and promote emotional stability.

Music can also help individuals process trauma. The hippocampus, which is responsible for memory, is also activated by music listening, which can help unlock and express difficult memories in a safe and supportive way. For example, listening to familiar or soothing songs can evoke positive associations, reducing the intensity of traumatic flashbacks.

Lyrics as a tool for emotional connection and healing

The words in a song can resonate deeply, giving voice to feelings that are difficult to articulate or understand. Lyrics have the unique ability to connect with our emotions, offering validation and a sense of being seen and understood. For people navigating challenges such as childhood trauma, addiction, or self-esteem struggles, lyrics can serve as a mirror for their inner experiences, providing comfort, hope, and a pathway to healing.

Research supports this relationship between lyrics and emotional regulation. A study by Juslin et al. (2008) found that music with meaningful lyrics often evokes emotions through a process called empathic attunement, where listeners feel understood by the music. This is particularly powerful for individuals grappling with overwhelming or suppressed emotions, as the lyrics can help them name and process these feelings in a way that feels safe and non-judgmental.

For example, songs about overcoming adversity can inspire resilience and hope, while reflective lyrics may help someone explore unresolved grief, shame, or anger. This makes lyrical music a therapeutic tool for emotional expression. In therapy, listening to songs with relevant themes can create a safe space to explore difficult emotions, while discussing the lyrics can deepen insight into personal struggles.

Beyond listening, actively engaging with lyrics – such as through songwriting – can further amplify these benefits. For someone recovering from addiction, writing lyrics about their struggles and hopes allows them to externalise emotions and process their journey. Songwriting can also serve to reframe negative self-beliefs and create a positive narrative about their progress. Paired with energising or uplifting music, this creative process can become a source of motivation, resilience, and a tangible reminder of how far they’ve come.

Additionally, lyrical music can help build a bridge between the past and present. For individuals working through trauma, hearing a song that resonates with their current emotions might evoke catharsis, while lyrics that symbolise recovery can foster a sense of hope and direction. In this way, the words of a song do more than entertain – they hold the potential to heal, inspire, and guide.

Physiological responses to music: Relaxation and stress relief

Music has a profound impact on the body, influencing vital physiological processes like heart rate, blood pressure, and cortisol levels – the stress hormone (Chanda & Levitin, 2013). When we listen to calming music with a slow tempo, our breathing naturally slows down, tense muscles begin to relax, and the nervous system shifts from a heightened "fight-or-flight" state to a calmer "rest-and-digest" mode. This is particularly beneficial for individuals experiencing chronic stress, anxiety, or burnout, as it helps regulate the body and create a sense of peace.

For instance, someone struggling with anxiety may find that playing soft piano music or ambient sounds during moments of heightened distress can have an immediate calming effect. This happens because such music lowers cortisol levels, which reduces the physical symptoms of anxiety like rapid heart rate and shallow breathing. Over time, this practice can serve as a grounding technique, teaching the brain and body to respond more calmly to stressors.

In contrast, rhythmic or upbeat music can energise and motivate listeners. This is especially helpful for people who are facing challenges like addiction or low self-esteem, where lack of energy or motivation can be a barrier to progress. For example, a person recovering from addiction might use energising, rhythmic music to kickstart their morning or to push through moments of self-doubt. The steady beat can enhance their mood, provide focus, and even encourage physical activity, which further releases endorphins to improve overall well-being.

Additionally, combining music with techniques like breathwork or mindfulness amplifies its physiological benefits. For example, imagine a person with burnout incorporating deep, diaphragmatic breathing while listening to slow, meditative music. This combination helps synchronise their breathing with the tempo of the music, activating the parasympathetic nervous system and promoting deep relaxation. Over time, these practices can help them not only recover from stress but also build resilience to prevent future burnout.

The interplay between music and the body's physiological responses makes it an incredibly versatile and accessible tool for mental health support. Whether calming or energising, music has the power to transform the body’s state, offering tangible relief and empowerment to those on their mental health journey.

Binaural beats and brainwave entrainment

Binaural beats are a fascinating and innovative auditory tool that can significantly support emotional regulation and mental well-being. When two tones of slightly different frequencies are played, one in each ear, through headphones, the brain perceives a third tone, known as a binaural beat. This auditory illusion has profound effects on brainwave activity, allowing the brain to synchronise with the frequency. This process, known as brainwave entrainment, helps the brain shift into states associated with relaxation, focus, or heightened cognitive function.

For instance, binaural beats in the delta and theta frequency ranges (0.5–8 Hz) are linked to deep relaxation, restorative sleep, and meditative states. These frequencies are particularly beneficial for individuals recovering from trauma or struggling with chronic anxiety, as they help downregulate an overactive nervous system and foster a sense of inner calm. On the other hand, beta and gamma waves (13–100 Hz), induced by faster binaural beats, are associated with improved focus, heightened alertness, and cognitive processing, making them useful for those experiencing burnout or mental fatigue (Lane et al., 1998; Padmanabhan et al., 2005).

Consider the example of a young professional who often feels overwhelmed and finds it difficult to relax after work, leading to poor sleep and fatigue. By listening to delta-frequency beats while lying in bed, racing thoughts can subside more quickly, leading to deep, restorative sleep. This improved sleep quality can reduce anxiety levels during the day, generating energy and clarity to tackle work challenges.

Binaural beats are a simple yet powerful tool that integrates seamlessly into daily life. Whether used for relaxation, focus, or emotional balance, they offer a non-invasive, accessible, and science-backed way to support mental health. When paired with traditional therapeutic approaches, binaural beats can empower individuals to take greater control over their emotional and mental states, fostering a sense of well-being and resilience.

How music can help you

If you’re feeling stuck in patterns of overthinking, stress, or emotional disconnection, integrating music into your healing journey can open new doors. Whether it’s exploring your feelings through lyrics, finding calm with binaural beats, or simply connecting to your favourite playlist, music can meet you where you are and guide you toward where you want to be.