Introduction
Music therapy for anxiety offers a holistic approach to the management of anxiety disorders. Rooted in the therapeutic use of music, this practice takes advantage of the power of sound to enhance emotional well-being and relaxation. Through tailored interventions, music therapy aims to address the multifaceted nature of anxiety while providing individuals with coping mechanisms to navigate their experiences effectively.
In this article, we will explore what music therapy is and how it can be used to manage anxiety.
Understanding anxiety
Anxiety is a common and normal human emotion experienced in response to stress or perceived threats. However, when anxiety becomes persistent, overwhelming, and interferes with daily functioning, it may indicate the presence of an anxiety disorder.
Types of anxiety disorders
Several types of anxiety disorders have been clinically described, each with its own distinct characteristics.
Generalised anxiety disorder (GAD)
This type is characterised by an excess of worry and anxiety across areas of life, such as work, health, and relationships. The level of worry often exceeds what is warranted by the circumstances. It can be challenging to manage effectively.
Panic disorder
Individuals with panic disorder have sudden episodes of intense fear (panic attacks) or discomfort accompanied by physical symptoms such as heart palpitations, sweating, trembling, and feelings of impending doom.
Social anxiety disorder (SAD)
Individuals with this disorder experience intense fear in social situations due to concerns about being judged or embarrassed.
Specific phobias
Specific phobias involve irrational and excessive fear of particular objects or situations, such as heights, spiders, or flying.
Obsessive-compulsive disorder (OCD)
OCD is characterised by the presence of excessive unwanted thoughts over things (obsessions) that lead to repetitive behaviours (compulsions), usually performed in an attempt to prevent perceived harm.
Post-traumatic stress disorder (PTSD)
This condition typically arises following exposure to a traumatic event. Individuals with PTSD often experience flashbacks, nightmares, and hypervigilance and tend to avoid anything that reminds them of the terrifying event they experienced or witnessed.
Symptoms and manifestations
The symptoms of anxiety disorders can vary widely depending on the individual and the specific type of disorder. However, common symptoms may include:
- Excessive worry or fear
- Restlessness or feeling on edge
- Difficulty concentrating
- Irritability
- Muscle tension
- Sleep disturbances
- Fatigue
- Rapid heartbeat
- Shortness of breath
- Nausea or stomach discomfort
During a panic attack, individuals may experience a sudden onset of intense fear or discomfort, along with physical symptoms, such as:
- Chest pain
- Dizziness
- Trembling
- A sense of impending doom
These symptoms can be frightening and overwhelming, often leading to a fear of having future panic attacks.
Impact on daily life and well-being
The effects of anxiety disorders on daily life and overall well-being can be significant, including:
- Challenges in maintaining relationships
- Reduced productivity at work or school
- Struggles in participating in social activities
- Decline in physical health due to the emergence of secondary conditions like high blood pressure, heart disease, and gastrointestinal problems
- Increased risk of developing other mental health issues like depression and substance abuse
Understanding music therapy
What is music therapy?
Music therapy is a specialised form of therapy that utilises the inherent qualities of music to address various physical, emotional, cognitive, and social needs.
It involves the use of music-based interventions by qualified therapists to achieve specific therapeutic goals. In music therapy, sessions are personalised to suit the needs and preferences of each individual. Interventions are carefully chosen based on the specific therapeutic goals set for a client. Activities vary from active engagement in music-making like singing and playing instruments to receptive activities, such as listening to music or guided imagery.
Principles of music therapy
Music therapy was built on the basis that music has the capacity to affect people emotionally, mentally, and physically.1 Furthermore, music is known to serve as a medium through which people can express themselves, communicate, and connect.2 These features are key in facilitating the healing process with music therapy.
Therapists support clients in using music as a tool to address underlying anxiety issues by encouraging them to express themselves and explore their emotions within a supportive environment.
Historical background
The use of music as a healing tool can be traced back to ancient civilisations, where music was believed to have therapeutic properties for the mind, body, and spirit.3 However, the formal practice of music therapy as we know it today emerged in the 20th century, with pioneers such as Nordoff and Robbins, and Juliette Alvin paving the way for its development as a profession.4
During World War II, music therapy gained recognition for its role in supporting the rehabilitation of soldiers suffering from physical and emotional trauma.5 Since then, research into the therapeutic effects of music has continued to grow, leading to the establishment of music therapy as a recognised allied health profession in many countries around the world.
Techniques and approaches in music therapy for anxiety
Active music-making
Active music-making involves engaging in creative musical activities that require active participation. These activities allow individuals to openly express themselves and help them acquire a sense of empowerment and self-expression. Two common techniques in active music-making are improvisation and songwriting.
Receptive music experiences
Receptive music experiences involve listening to thoughtfully selected music in an intentional and focused manner. Such activities help clients to relax, regulate their emotions, and develop mindfulness thereby reducing stress and anxiety. Two common techniques in receptive music experiences are guided relaxation and music-listening exercises.
Group vs individual sessions
Music therapy sessions can be offered in group settings or through one-on-one interactions. Group sessions allow participants to have social interaction and peer support thus promoting a sense of belonging among participants. This is especially beneficial for people with social anxiety and those with feelings of isolation. Individual sessions on the other hand allow clients to experience personalised care tailored to their unique needs.
Role of music therapy in management of anxiety
The major goals of music therapy in treatment of anxiety include:
- To address the different symptoms
- To address reasons for anxiety
- To help people relax and express their feelings
- To help individuals learn better ways to cope
Some specific objectives of music therapy for anxiety might include:
Reducing stress
Music therapy aids in stress management by promoting relaxation responses, such as decreased heart rate, relaxed muscles, and controlled breathing patterns.6
Regulating emotions
Music has the ability to stir and control emotions, serving as an effective tool for individuals to recognise, express, and manage their feelings within a safe environment.7
Changing thought patterns
Through activities like analysing lyrics and songwriting, music therapy assists individuals in challenging and reframing negative thoughts associated with anxiety.8
Building social connections
Group music therapy sessions offer chances for social interaction, peer encouragement, and a sense of belonging, which can greatly benefit those facing social anxiety or isolation.
Enhancing coping skills
Music therapy teaches individuals coping strategies and relaxation techniques that they can incorporate into their daily lives to manage anxiety symptoms more effectively.
Mechanisms of music therapy in anxiety management
Neurological effects of music on the brain
Research has shown that listening to music activates multiple areas of the brain involved in emotion, memory, and reward processing. Music stimulates the release of neurotransmitters, such as dopamine, serotonin, and endorphins, which are associated with feelings of pleasure, relaxation, and wellbeing.9 Additionally, music has been found to modulate brainwave activity, with certain types of music inducing a state of calmness and tranquillity.
Emotional regulation through music
The power of music to influence mood is profound. Music can elicit various emotions like happiness, excitement, sadness, or calmness. Music therapists utilise this by choosing music that aligns with the individual's emotional state, enabling clients to delve into and express their feelings within a secure setting. This exploration allows individuals to better understand their emotions and acquire effective coping mechanisms for dealing with anxiety.
Distraction and redirection of focus
Music therapy can serve as a powerful distraction from anxious thoughts and worries, providing individuals with a temporary reprieve from their symptoms. Engaging in music-making activities or simply listening to music can shift the focus of attention away from negative thoughts and towards the present moment.8 This redirection of focus can help individuals break the cycle of rumination and reduce feelings of anxiety and distress.
Relaxation response and stress reduction
Listening to slow-tempo, rhythmic music has been shown to induce a relaxation response in the body, leading to:
- Decreased heart rate
- Lowered blood pressure
- Reduced muscle tension
Music therapy techniques such as guided relaxation and progressive muscle relaxation further enhance this effect, promoting deep relaxation and stress reduction. By eliciting the body's natural relaxation response, music therapy helps individuals combat the physiological symptoms of anxiety and promote a sense of calmness and well-being.
FAQs
What type of music helps with anxiety?
Slow-paced and gentle instrumental music tends to be most effective in helping with anxiety. This includes genres, such as classical, ambient, and nature sounds.
What are the 4 methods of music therapy?
Receptive music therapy: Listening to music with specific therapeutic goals, such as relaxation or emotional expression.
Active music-making: Engaging in musical activities, such as playing instruments, singing, or improvisation.
Songwriting: Writing and composing original songs to express thoughts, feelings, and experiences.
Guided imagery and music (GIM): Using music to facilitate exploration of inner experiences and emotions within a therapeutic context.
What music calms you the most?
Gentle instrumental music with a slow tempo, such as classical piano or acoustic guitar.
Does loud music calm anxiety?
Loud music may not be suitable for calming anxiety for everyone. While some individuals may find comfort or distraction in loud music, for others, it can exacerbate feelings of stress.
What kind of music is played in music therapy?
Classical, jazz, folk, pop, and world music.
Summary
Music therapy is a well-researched method of managing anxiety and promoting overall wellness. Through its power to affect a person emotionally, mentally, and physically, music provides individuals with an avenue to express themselves and address their emotions in a nurturing environment. This can be done by actively engaging in music-making activities or receptive activities like listening to carefully selected music. Music therapy works by enabling individuals to regulate their emotions, change their thought patterns, and improve their coping skills while addressing the underlying cause of their anxiety.
References
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- Speranza L, Pulcrano S, Perrone-Capano C, Porzio U di, Volpicelli F. Music affects functional brain connectivity and is effective in the treatment of neurological disorders. Reviews in the Neurosciences [Internet]. 2022 Oct 1 [cited 2024 Feb 24];33(7):789–801. Available from: https://www.degruyter.com/document/doi/10.1515/revneuro-2021-0135/html