MUSIC AND MENTAL HEALTH

Music all around us

The connection between our mood and our music is pervasive. For example, in the UK, classical music station Radio 3 recently launched its Unwind service, a 24-hour programme of music with slots designed to wake us in the morning, give us a mid-day boost, calm us down after a busy day and help us sleep at night through a combination of new compositions and old favourites.

Think about the theme music of a gameshow that builds tension for what’s about to follow, or a national anthem that can conjure up everything from patriotic devotion to nation-wide euphoria. How about the strident intro chords of a news bulletin that says, “Something’s happening, and you need to know about it”.

How music affects your brain

Music isn’t just about relaxation – it can also sharpen focus and boost productivity. Certain types of music, particularly instrumental and ambient tracks, have been shown to improve concentration and cognitive performance[3]. But you can also manipulate the music to get specific results: Sophia, a student dealing with stress, found binaural beats – where two tones of slightly different frequencies are played into the ears via headphones, such that the brain perceives a third, pulsing tone – helps her focus and concentrate. “I was sceptical at first, but listening to binaural beats while studying really helps me concentrate. It’s like my brain locks into a rhythm that keeps me focused.” Research suggests that binaural beats can also reduce anxiety[3] and are used in various therapeutic programmes. But reaction to such auditory stimulus can vary, with some finding binaural beats disturbing or that they even increase their anxiety levels. You can find playlists featuring binaural beats on your favourite music streaming platform. Alternatively, you can try a free Binaural Beats generator at mynoise.net/NoiseMachines/binauralBrainwaveGenerator.php.

Jake, a therapist specialising in personalised music therapy, said: “I always ask my clients which type of music resonates with them. Some need calming melodies, others need energetic beats to lift their mood. Music therapy is never a one-size-fits-all approach – it’s about finding the right sound for each person’s journey.”

How music helps mental wellbeing

Music to reduce stress and anxiety

Stress is a part of life, but music is a natural and accessible way to manage its effects. Scientific studies have shown that listening to calming music – especially genres like classical, ambient or soft jazz – can lower cortisol levels, the hormone closely linked to stress responses in the body[1]. This isn’t just theory; for many, music is a daily ritual of emotional regulation. James, a corporate executive, describes how music has become his quiet refuge from work pressures: “After a long day I sit in my car for five minutes before I go inside. I play soft jazz and it’s like the tension melts away. It’s my reset button.”

What James is saying is more than just relaxation – it’s a kind of sonic mindfulness where music allows him to pause, recentre and shift mental gears before the next part of his day. In this way music becomes not just background noise but an intentional act of self-care.

Music to help us sleep

Music has been shown to improve sleep by reducing stress and promoting relaxation[1]. Research suggests listening to calming music before bed can regulate heart rate and breathing, leading to deeper, more restorative sleep. Liam, a software engineer who struggled with insomnia, found relief through music: “I used to toss and turn for hours, but now I play soft instrumental tracks before bed. It’s like my brain finally gets the message to shut down and rest.” But the kind of sounds that get people sleeping varies: for some it’s the hum of all-night news/talk radio, for others it’s ambient music or even a thumping EDM beat.

Music to lift us

Beyond passive listening, active musical participation like singing or playing an instrument has been shown to improve cognitive function and emotional resilience[1]. Engaging with music in this way gives us a sense of control and self-expression, which can be especially helpful for those dealing with mental health challenges.

What makes music so powerful isn’t just poetic – it’s physical. Its power lies in the way it stimulates the brain’s reward system, especially the dopamine pathways linked to pleasure and motivation. This neurological response explains why a chorus can feel euphoric or a melody can resonate so deeply. Whether it’s a steady beat calming an anxious mind or a soaring harmony sparking motivation, music engages both emotion and cognition in a way few other stimuli can.

Music to unite us

From the otherworldly feeling of being part of a choir to the stadium-filling roar of thousands of voices chanting for their team, music can make you feel like you’re part of something big, like you belong. As opposing fans try to drown each other out with their singing they’re not just watching the game – they’re playing in it – they feel like they’re part of the game as much as the teams on the pitch.

The famous football manager Bill Shankly once said of the famous Kop stand at Anfield stadium, “If you’re a member of the Kop you feel like you’re part of a big club where you’ve got thousands of friends all around you. They’re united and loyal.”

It’s a brave manager who underestimates the power of the fans and their chants as part of a team’s strength: Franz Beckenbauer once said, “Young or old, players or fans, rich or poor, the game makes everyone equal.” And a recent radio documentary[4] described how fan chants can unite communities and add a few thousand players to the team!

This was highlighted in a 2023 study by researchers from the University of Tabriz[4] which states, “the way that people react [to driving] depends on their mood, and since music can change the listener’s mood, it affects the quality of driving.”. While acknowledging that “listening to music can enhance not only the driver’s driving quality but also their physiological performance. In particular, listening to music while driving is effective in controlling stress, calming emotions, and preventing driver drowsiness,” the report also adds that “listening to music while driving could raise the driver’s mental workload index and, thus, impair their driving performance. In fact, both driving and listening to music compete for the driver’s limited cognitive capacity.”

The conclusion is no surprise: “In some indicators listening to music has adverse effects on driving. However, in many indicators music has positive impact on improving driving safety. It is better to choose the right music for different driving conditions and train the drivers about it.”

Music for trauma recovery

Music therapy can play a powerful role in helping individuals process trauma and build resilience[1]. Research has shown that participating in music-making activities such as drumming circles, improvisation and songwriting can act as a catalyst for emotional release, self-expression and psychological healing. These practices give people a sense of agency and creativity, allowing them to navigate complex emotions that may be hard to articulate in traditional therapy.

Elena, a survivor of a turbulent past, shares how songwriting became her lifeline: “Writing songs became my therapy. It allowed me to express emotions I didn’t even realise I was holding onto. Music gave me a voice when I felt voiceless.” Her experience shows how music can tap into buried emotions and reframes pain in a way that fosters growth. When words fail, music fills the silence with meaning, becoming a bridge between personal suffering and collective hope.

Music and mental neuroplasticity

Music doesn’t just move the soul – it moves the brain in complex ways. Neuroscientific research[1] shows that musical engagement stimulates multiple regions at once, boosts cognitive function, enhances memory and supports neuroplasticity – the brain’s ability to adapt and grow. Regular exposure to music, especially when combined with active learning like playing an instrument, has been linked to improved learning abilities and slowing of age-related cognitive decline. David, a retired professor, experienced it himself: “I started learning piano at 65 and it’s amazing how sharp my mind feels. It’s like my brain is rewiring itself in ways I never expected.” His journey shows that it’s never too late to benefit from music’s neurological benefits. Whether rekindling mental agility or just adding joy to the daily, music is both a catalyst for mental health and a bridge to lifelong learning.

Music as a tool for mental awareness

Aside from the mental health benefits music can bring, music also has the ability to raise awareness around mental health. When artists share their vulnerabilities, they foster connection – and often dismantle stigma. Lyrics that reflect mental health battles invite listeners not only to feel seen but to engage in dialogue, seek support or even advocate for better care systems. For example, Fiona Apple’s “Heavy Balloon” turns depression into a rising force, using poetic tension to express how pain can persist even when we try to rise above it. Foreign Air’s “Caffeine” channels the frantic pace of overstimulation and burnout, capturing a modern sense of emotional fatigue through jittery production and lyrical metaphor. These sounds can be emotional lifelines for many and can even facilitate collective healing.

Conclusion

Music is more than just entertainment – it’s a powerful tool to manage our mood, improve our wellbeing and keep our minds sharp as we age. But more than that, music also contributes to social advocacy and can even rally a nation.

So, the next time you feel overwhelmed, uninspired, need comfort or you just want a dose of musical dopamine, music has something to offer. Put on your favourite tracks or experiment with something new – it might just be the medicine your mind needs.

... or as a blog post from Johns Hopkins University[6] states, “If you want to firm up your body, go to the gym. If you want to exercise your brain, listen to music: it can reduce anxiety, blood pressure and pain, as well as improve sleep quality, mood, mental alertness and memory.”

Disclaimer: The information presented in this article should not be construed as medical advice. If you are experiencing any of the conditions discussed, please consult a qualified healthcare professional for proper diagnosis and treatment.

The people featured in this article are fictive and have been created for illustrative purposes within this perspective piece.

References

1: Erica Viola et al., "The Role of Music in Promoting Health and Wellbeing: A Systematic Review and Meta-Analysis," European Journal of Public Health 33, no. 4 (2023): 738-745, https://doi.org/10.1093/eurpub/ckad063.

2: Andrew E. Budson, "Why is Music Good for the Brain?" Harvard Health Blog, October 7, 2020, https://www.health.harvard.edu/blog/why-is-music-good-for-the-brain-2020100721062.

3: Shiqi Zhang, "The Positive Influence of Music on the Human Brain," Journal of Behavioral and Brain Science 10, no. 3 (2020), https://www.scirp.org/journal/paperinformation?paperid=98060.

4: BBC Radio 4, “Archive on 4: Here We Go! The Art of the Football Chant”
https://www.bbc.co.uk/programmes/m002dkk4

5: Morteza Ghojazadeh et al., “Effect of music on driving performance and physiological and psychological indicators”, Health Promotion Perspectives, 2023, 13(4), 267-279
https://pmc.ncbi.nlm.nih.gov/articles/PMC10790125/

6: “Keep Your Brain Young with Music”, Johns Hopkins Medicine Wellness and Prevention blog
https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music/