Music & Mood

Music is a universal means of communication that transcends language and culture.

It can also be a powerful agent of change. Music can invoke bygone memories, bringing on a wave of nostalgia that transports us back to a specific time and place in our lives. It can re-energize us through pulsating rhythms that compel us to get up and move. Or it can lull a baby to sleep with peaceful, tranquil melodies.

Our musical tastes can also reflect our individual personalities. Many people strongly identify with a particular genre, artist, or band, as if saying to the world, "This music is me!"

As a psychotherapist, I am keenly aware of the power of music to shape a person's memory and identity, but I am most interested in how it can influence mood.

At first, that may sound elementary. Of course music affects our emotions. Duh.

But upon further reflection, it is nothing short of amazing how a few simple variations in tone, tempo, or rhythm can dramatically change a listener's experience.

Take, for instance, the popular song "Hey Ya!" by Outkast. It's an upbeat song that had people shaking it "like a Polaroid picture" on dance floors across the country. However, there's also a lesser-known acoustic rendition by Obadiah Parker. It uses the exact same lyrics, but the emotional impact is completely different. Because this pared-down version matches the romantic despair of the words, the listener is left with the realization that the original song was a wolf in sheep's clothing—or, as one YouTube commenter perfectly put it, "a breakup song disguised as a dance song."

Here's another illustration. Turn on a horror movie. Instead of letting the typical scary soundtrack play in the background—with its escalating heartbeat-like thumps and eerie screeches—mute it. Then play the silliest or most ridiculous song from your phone. Suddenly, the movie stops being scary and becomes funny. The visuals haven't changed; only the music has.

So how does this apply to managing our emotional states?

If you notice you're feeling emotionally stuck, try choosing music that nudges you in the opposite direction.

Depressed? Pick upbeat, happy music.

Anxious? Choose something calming and relaxing.

Feeling overwhelmed or confused? Consider listening to a familiar song that has positive memory associations.

I already know what you're going to say:

"But, Christina, I like to listen to heavy metal when I'm angry because it gets my anger out!"

Or...

"I like listening to my super sad music when I'm depressed because it makes me cry."

I've heard these statements many times from clients, and I get it. I really do.

Our emotions absolutely need an outlet, and music can serve that purpose. I'm all for it—with one tiny stipulation: it has to be time-limited.

If you're angry, go ahead and listen to your favorite death metal track and scream along. That can be 100% cathartic! But after a song or two, intentionally switch to music that evokes the opposite emotional state. Otherwise, you risk staying stuck by repeatedly reinforcing the very feeling you're trying to move through. Not good.

By first allowing yourself to release your emotions and then choosing music that helps shift your mood, you empower yourself to play an active role in how you feel.

Of course, not all therapeutic listening involves the songs on your favorite playlist. There are also evidence-informed listening therapies designed to support nervous system regulation.

One approach I use in my practice is the Safe and Sound Protocol (SSP). Developed from Dr. Stephen Porges' Polyvagal Theory, SSP uses specially filtered music to stimulate the neural pathways involved in social engagement and regulation. The filtered frequencies are designed to emphasize the range of the human voice—similar to the comforting qualities found in a caregiver's soothing voice or lullaby. The goal is to help the nervous system develop a greater sense of safety, making it easier to connect with others, regulate emotions, and engage with the world from a calmer state.

I also incorporate biolateral music during Brainspotting sessions. Through alternating sounds that move gently from one ear to the other, bilateral stimulation can have a grounding, soothing effect while supporting the brain's natural ability to process unresolved experiences. Many clients describe the rhythmic movement of sound as calming, allowing them to stay present while working through difficult emotions or memories.

Whether it's your favorite song, a carefully designed listening protocol, or bilateral music in therapy, sound has a remarkable ability to influence both our emotional and physiological state. When used intentionally, it can become another valuable tool in the healing journey.

Music truly is a powerful ❤️

Happy listening, everyone!

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Please note: This article is intended for educational purposes and is not a substitute for individualized mental health care. Reading this blog does not establish a therapeutic relationship. If you need personalized support, please reach out to a licensed mental health professional.