Feeling overwhelmed or down? Your daily soundtrack might be due for an upgrade. We consulted specialists on the ways music therapy supports psychological wellness.
By Madelyn Chung
Date March 1, 2019
Carcia Campbell wrapped up her journalism studies at university back in 2002, yet a string of job rejections sent her spiralling into clinical depression. For eight long months, the Toronto blogger and musician reached out to physicians, counselors and relatives—yet relief remained elusive. Everything changed when a companion essentially dragged her to a Duran Duran show, marking the start of her genuine recovery.
The instant the group's track "Rio" kicked in, something inside Campbell snapped into place. While the rest of the crowd danced, tears streamed down her face. They weren't tears of sorrow, however. A wave of calm washed over her, tied to childhood memories of riding in the back of her mother's Oldsmobile with that very song playing. "It transported me back to those early years and gave me a sense of comfort—it made me feel secure," she remembers. "That Duran Duran show likely saved my life."
In the aftermath of the concert, Campbell entered what she calls her "Coldplay chapter," replaying the band's X&Y and Parachutes records endlessly. "It was almost as though the sound waves physically entered my body and occupied every hollow space, which I believe is what music accomplishes," she explains, noting she hadn't "sung a single note" during her depressive episode but started singing once more after the show. "[Singing to myself] reminded me there was still a spark of life within me and that I had to discover meaning instead of drowning in sadness."
"[Singing to myself] reminded me there was still a spark of life within me and that I had to discover meaning instead of drowning in sadness."
Campbell attributes her healing journey to both melodies and talk therapy. These days, through HerCastleGirls.com—the platform she launched alongside her sister Chantel—she continues weaving music into her everyday existence. "I can't fathom a life without singing, creating, discussing or absorbing music."
The profound influence music has exerted on Campbell resonates with countless others. Tunes function as a healing outlet for many, or as Toronto creative director Talya Macedo puts it, "become the score of our existence." Consider the countless occasions you've reached for music to shift your emotional state. You blast Kanye West's "Power" during a jog, queue up Adele's "Someone Like You" to nurse a broken heart, or stream Mozart's "Piano Concerto No. 23" to sharpen your concentration at work.
Dreyuh Safo, a music marketing consultant based in Toronto, assembles mood-themed playlists on the side, viewing music as a portal to escape. "When you're tackling a task, or even tidying up, your mind keeps running… so music helps structure your thinking," she shares. "Personally, I'm obsessed with Daniel Caesar's 'Freudian.' When it transitions into that choir section… I occasionally skip ahead just to experience that resonance in my chest because I'm like, 'Yes, I need that catharsis.'"
Although crafting personal playlists can be soothing, clinicians have employed music to address emotional and physical ailments since the mid-1900s, when psychotherapists first incorporated it into their methods. In the 1940s, the inaugural college-level music therapy training initiative emerged in the United States, and by the mid-1950s, Canadian music therapists were already offering their specialized expertise to mend emotional wounds.
Although crafting personal playlists can be soothing, clinicians have employed music to address emotional and physical ailments since the mid-1900s…
"Most people intuitively grasp that music can shape how they feel," remarks Elizabeth Mitchell, a registered psychotherapist and accredited music therapist affiliated with Wilfrid Laurier University in Waterloo, Ont., and Homewood Health Centre in Guelph, Ont. "Music therapy zeroes in on that notion—it's simply a more deliberate practice, guided by a qualified practitioner."
A typical music therapy appointment might see a therapist and client collaborate on a playlist tailored to the individual's particular struggles. "It could target a specific emotional state, such as depression or anxiety," Mitchell notes, mentioning she plays a soothing playlist before dental visits. "Or perhaps it serves a concrete goal, like assisting someone battling cravings or wrestling with insomnia."
Whereas we assemble our own playlists according to personal taste, music therapists partner with clients to craft selections grounded in what's called the iso-principle. This approach requires the therapist to align the music with the client's present emotional and physical condition, then introduce fresh tracks to gently steer them toward the targeted shift. Picture a client grappling with sorrow: the playlist might open with Coldplay's "Fix You" to mirror their inner world and conclude with Florence + The Machine's "Dog Days Are Over" to spark drive and optimism.
"When someone is wrestling with depression and wants to reach a happier, more grounded state, occasionally it's wiser to launch the playlist with a track that honors their melancholy," Mitchell advises. "From there, you collaborate with the client to slowly reshape their mood by selecting songs that are slightly less heavy, a touch more uplifting or tranquil."
A typical music therapy appointment might see a therapist and client collaborate on a playlist tailored to the individual's particular struggles.
Yet music therapy extends well beyond simply absorbing curated tracks, Mitchell clarifies, emphasizing that the practice is far more engaging. Appointments may include a therapist and client improvising melodies together on instruments like a piano, a guitar, or even a lone drum, or composing original pieces. But it's far richer than merely striking a drum to release rage.
Andrea Lamont, a registered psychotherapist and certified music therapist practicing at Holland Bloorview Kids Rehabilitation Hospital in Toronto, explains that she employs an array of instruments so clients can discover a tone that speaks to them, allowing them to channel their emotions through that medium. "I then echo and harmonize with their sound so they experience being acknowledged and validated," she states. "Spontaneous music-making enables clients to tap into their feelings and challenges them to amplify or enrich the experience. We always gently guide them back to a state of equilibrium where any profound or intense emotions can be processed before the session wraps up."
For Mitchell, music therapy boils down to two individuals truly hearing one another, reacting and articulating their internal states. "The improvised music often mirrors a dialogue—it simply doesn't rely on vocabulary," she elaborates.
Lamont echoes this sentiment. "There are enduring qualities in certain music that unite people and cultivate a sense of belonging. We require that, as a society."
Discover Simple Ways Music Can Soothe Your Stress!
The mental wellness benefits of music
"Music transcends boundaries, linking individuals across generations, cultures, origins, genders, abilities and challenges," observes Sheila Lee, a certified music therapist practicing in Vancouver. "When language falls short, music steps in as a potent vehicle for self-expression and connection." She notes that research indicates engaging with music we love can elevate oxytocin and dopamine (the so-called "feel-good" chemicals), trigger endorphin release and lower cortisol (the stress hormone).
"The more actively we engage with music, the greater the rewards we reap from it," she affirms. With that in mind, here are seven suggestions from Lee on leveraging music to manage stress:
- Carve out a dedicated moment and spot for music. Locate a setting free from interruptions—and switch off your phone for the duration.
- Stop, breathe deeply and inquire within: "What sensations am I noticing right now?"
- Pick a track or generate some music that echoes your current emotional state.
- Consider what impact the music had on you.
- Formulate a clear vision of how you'd like to feel or what you hope for yourself and those around you.
- Select a song or craft some music (vocalize, absorb or perform it) that aligns with your vision.
- Retain whatever resonates from the music and allow it to dissolve whatever you wish to let go of.
