If you’re feeling down, there’s nothing like a good tune to lift up your mood. Music is an art that has been around for centuries, and it has a profound impact on our mental well-being.
People have long understood the power of music to connect with emotions we may not have been aware of, to soothe the mind’s chaotic turbulence, and to make us feel more energized.
Research has shown that music might improve emotional intelligence, reduce anxiety, and even boost our decision-making abilities.
In this blog post, we’ll explore how music helps regulate emotions and its effects on decision-making, particularly for those of us with executive functioning issues.
Click here to jump to the TL;DR summary.
How Does Music Help Regulate Emotions?
At its core, music is an art form that can evoke powerful emotions.
However, studies have shown that music can also help regulate our emotional states. In fact, research has found that listening to music can significantly reduce stress and anxiety levels. Studies have shown that the use of music therapy can be particularly effective for individuals dealing with depression, PTSD, and other mental health conditions.
So, how does music actually work to help regulate our emotions? The answer lies in our brains. When we listen to music, it activates areas of the brain associated with pleasure, reward, and emotional regulation. Specifically, music can stimulate the release of dopamine, a neurotransmitter that plays a key role in regulating mood and emotion.
Music has also been shown to be an effective tool for managing pain. This is due in part to the fact that listening to music can reduce the perception of pain in the brain. Not only that but music has been shown to enhance the release of endorphins, which are natural painkillers our bodies produce.
Aside from its ability to regulate emotions and manage physical pain, music can also help improve cognitive function. Listening to music can improve memory, attention, and cognitive flexibility. In fact, some studies have found that playing music while studying or working can actually help individuals retain information more effectively.
How Does Music Affect Decision-Making?
Music is the ultimate emotional trigger. It can bring up memories that make us feel happy, sad, or even nostalgic. And when we’re emotional, research shows that our decision-making abilities can be altered. When we’re in a positive mood, we tend to make more optimistic choices, while negative emotions can lead us to more pessimistic decisions.
Music also has a beat or a rhythm, which can impact our decision-making abilities. In fact, studies have shown that people tend to make faster decisions when the music they’re listening to has a fast tempo. It can also help improve your focus.
On the other hand, slower music can lead to more deliberate and thoughtful decision-making. So, if you’ve got an important decision to make, consider the tempo of the music you’re listening to and how it might impact your thought process.
Tips for Using Music to Regulate Emotions and Improve Decision-Making Skills
Music can reduce stress and anxiety, boost your mood, and even improve your decision-making skills. So, how can you use it to enhance your decision-making skills and learn how to better regulate your emotions?
Here are some tips.
Try Different Genres of Music for Different Moods
Music can affect our emotions in many ways. When we’re feeling low, listening to sad songs can be comforting and cathartic.
On the other hand, when we’re feeling stressed or anxious, listening to upbeat and energetic music can help us feel more optimistic and motivated. It’s essential to try different genres of music for different moods and find what works best for you.
For example, classical music can reduce stress and anxiety, while rock music can increase energy levels and improve focus.
Listen to Music Throughout the Day
One of the best ways to use music to regulate your emotions and enhance your decision-making skills is to listen to music regularly throughout the day. You can create playlists that suit different activities, like one for working out, one for relaxing, and one for work.
Listening to music while working, for example, can help increase productivity, improve focus, and enhance memory retention.
It can also be helpful to mix in music as part of a planned break. For examples on how you can structure your break time to actually help you relax when upset or frustrated, check out our free .pdf exercise “Break Box” from the Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off)
Enhance Your Creativity
Listening to music can enhance creativity and help improve cognitive function. That’s because music activates different areas of the brain, including those responsible for memory, attention, and emotion recognition.
So, if you need to brainstorm ideas or come up with creative solutions to a problem, try listening to some music that inspires you. You might be surprised by how much it can help!
Harness the Power of Music to Increase Productivity
Music can help us focus and get into “the zone” when performing tasks. Many people find that they work more efficiently when they listen to music with headphones. When you’re listening to music, it’s easier to block out distractions from your environment, which can help you concentrate better.
In addition, music can also energize you and help you push through difficult or tedious tasks.
Experiment with Music Therapy
The use of music as a therapeutic tool is well-established. Music therapy involves using music to improve mental, emotional, and physical health.
It’s a discipline that’s been shown to reduce symptoms of anxiety, depression, and PTSD, among others. You don’t need to be an expert to implement music therapy in your life – you can start by identifying your current emotional and mental state and selecting music that will correspondingly match it. It’s as simple as that (though working with a professional never hurts, either!).
Use Music as a Tool to Help You Reach Your Goals
A key step in using music to regulate emotions and improve decision-making skills is to identify your goals. Once you know what you want to achieve, you can use music as a tool to help you get there.
For example, if you’re trying to stay focused and productive, listen to instrumental music or a playlist that’s designed to help you concentrate. Or, if you’re trying to relax and de-stress, listen to calming songs or nature sounds.
Aim for Balance in Your Playlist
When creating your playlist for emotional regulation and decision-making, it’s important to aim for balance.
Don’t just include songs that make you happy or sad, but also songs that evoke a range of emotions. This will help you stay in touch with your emotions and develop more emotional intelligence and regulation skills.
Use Music to Help You Channel Your Frustrations
If you’re feeling frustrated or angry, listening to aggressive music might help you release those emotions in a healthy way. However, it’s important to note that this method isn’t for everyone and can backfire. For some people, aggressive music might make them more agitated.
Instead, try listening to music that’s high energy, upbeat, or transformative to help you channel your frustrations in a positive way.
Get Up and Move to the Beat
Music can be a powerful motivator when it comes to physical activity. If you’re feeling sluggish or unmotivated, listen to some upbeat music and get up and move.
Dancing, going for a walk, or doing some other physical activity while listening to music can help boost your mood and improve your decision-making skills. Plus, it’s a fun way to integrate music into your daily routine.
Consider Your Listening Environment
Your surroundings can have a significant impact on how you experience music. For instance, listening to soothing music in a peaceful environment can help you relax and reduce anxiety. At the same time, playing upbeat music in a high-energy setting can boost your motivation and productivity.
Before selecting a playlist or tuning into your favorite radio station, consider the situational context and your desired response.
Leverage the Benefits of Evaluative Conditioning
Evaluative conditioning is a cognitive strategy that involves pairing a particular stimulus (in this case, music) with a specific response to create an association and influence your behavior. By exposing yourself to music that aligns with a particular mood or state of mind, you can condition your mind to link the two together.
For example, when you need to focus and concentrate, playing background music that helps you tune out distractions can train your mind to recognize these cues and gear into productivity mode.
Listen to the Lyrics (or Write Some of Your Own)
Music is not just the melody, beats, and rhythm- it’s also about the lyrics. The words in a song can convey a powerful message and shape your perspective.
Listening to lyrical music that aligns with your emotions or writing your songs can be a form of catharsis and an excellent way to express yourself. Moreover, it can help you process challenging emotions and give you a sense of control.
Consider Executive Function Skills Coaching to Unlock More Benefits and Strategies
Executive function skills, such as decision-making, planning, and problem-solving, can be enhanced through music.
Executive function skills coaching can equip you with valuable tools to leverage music as a way of regulating emotions and enhancing decision-making skills. A coach can help you identify triggers and create unique music playlists based on your personality, needs, and cognitive strengths.
TL;DR – (Too Long, Didn’t Read)
Music has always been a significant part of human society, and it has many positive effects on our mental well-being. It helps us regulate our emotions, enhances our decision-making abilities, increases our concentration, and boosts our motivation.
As a result, incorporating music into our daily routine can dramatically improve our mental health.
So the next time you’re feeling down, need motivation, or want to focus on a task – put on some good music and let its magic work wonders for you.
Further Reading
- Joanna Stewart et al.: Music Use for Mood Regulation: Self-Awareness and Conscious Listening Choices in Young People With Tendencies to Depression
- Terrence Cook et al.: Music as an emotion regulation strategy: An examination of genres of music and their roles in emotion regulation
- Rebekah Pierce: Emotional Regulation & ADHD: What You Need To Know
- Amy Sippl: Finding Focus: How To Help Your Teen With Paying Attention
- Nora Landis-Shack et al.: Music Therapy for Posttraumatic Stress in Adults: A Theoretical Review