10 Steps To Crafting Your Personal Playlist for Healing | Mental Health and Music
Introduction
Music has always been central to our Black culture, offering comfort, inspiration, and resilience. From spirituals and blues to jazz and hip-hop, music resonates deeply within our community. In honor of Black Music Heritage Month and Pride, this article explores the significant benefits of music on Black mental health, highlighting its therapeutic potential and its role in enhancing emotional well-being.
Music as a Form of Expression
Music is a powerful tool for storytelling, identity formation, and empowerment within the Black community. It allows us to convey our experiences, emotions, and cultural narratives in profound ways. Music therapy is also a powerful tool for improving mental health.
Storytelling, Identity, Empowerment
Through music, stories of joy, pain, resistance, and triumph are told. It fosters a sense of identity and belonging, empowering us to embrace our heritage and express our authentic selves.
DIY Music Therapy Techniques
Self-care can be practiced through DIY music therapy techniques, including creating personal playlists and engaging in musical activities.
Self-Care Practices, Personal Playlists
Creating personal playlists for DIY music therapy can boost your mood, reduce stress, build emotional resilience and enhance your overall well-being. Here are some insights into the mental health benefits of music and how to optimize your playlist for therapeutic purposes:
The Science Behind Music Therapy
Music therapy uses the emotional and psychological impact of music to address various mental health issues. Research indicates that listening to music can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. This effect can help alleviate symptoms of anxiety and depression, making music a valuable addition to your coping toolbox and mental health strategy.
Benefits of Music Therapy
Stress Reduction: Music with a slow tempo and calming melodies can help lower heart rate and reduce cortisol levels, providing a sense of relaxation and tranquility.
Mood Enhancement: Upbeat and rhythmic music can elevate mood and increase energy levels, which is beneficial for combating feelings of sadness or lethargy.
Emotional Expression: Music allows for the expression of complex emotions that may be difficult to verbalize, offering a healthy outlet for emotional release.
Improved Focus and Concentration: Instrumental music or nature sounds can enhance cognitive function, aiding in tasks that require concentration and attention.
Enhanced Sleep Quality: Listening to soothing music before bed can improve sleep quality by promoting relaxation and reducing insomnia symptoms.
Creating an Effective Playlist
To maximize the benefits of DIY music therapy, consider the following tips when creating your playlist:
1. Identify Your Goals
Define what you aim to achieve with your playlist. Whether it's reducing anxiety, improving focus, or boosting mood, having clear goals will guide your music selection.
2. Select the Right Genres
Different music genres can evoke different emotions and responses. Consider the following:
Calm and Relaxation: Classical, ambient, jazz, or acoustic music
Mood Boosting: Pop, dance, upbeat indie, or funk
Focus and Concentration: Instrumental, lo-fi, or nature sounds
Energy and Motivation: Rock, hip-hop, electronic, or workout mixes
3. Create Multiple Personalized Playlists
Creating playlists tailored to your emotional and mental needs can be a rewarding self-care activity. Here are some playlist ideas for different purposes:
Morning Motivation: Start your day with an energizing playlist that includes upbeat and positive songs. This can help set a positive tone for the day and increase your energy levels.
Study/Work Focus: Use instrumental or lo-fi music to improve focus and concentration. Background music without lyrics can help reduce distractions and improve productivity.
Exercise: Create a playlist of high-energy songs to motivate you during workouts. Music with a fast tempo can enhance your performance and make exercise more enjoyable.
Relaxation and Meditation: Listen to calming music during relaxation or meditation sessions. Gentle, slow-tempo music can help you unwind and reduce stress.
Sleep: Use soothing music to create a relaxing evening routine. This can help signal to your body that it’s time to wind down and prepare for sleep.
4. Personalize Your Choices
Include songs that have personal significance to you. These might be tracks that remind you of happy times, motivate you, or simply make you feel good.
5. Pay Attention to Lyrics
Lyrics can have a powerful impact. Choose songs with positive, inspiring, or comforting lyrics. Avoid tracks with negative or distressing messages if your goal is relaxation or mood improvement.
6. Consider Tempo and Rhythm
The tempo and rhythm of music can affect your heart rate and mood. Slow, steady beats are calming, while faster tempos can energize and uplift.
7. Use Music Apps and Platforms
Utilize music streaming services like Spotify, Apple Music, or YouTube, which often have curated playlists for specific moods and activities.
8. Experiment and Adjust
Music therapy is personal and subjective. Experiment with different tracks and playlists, and observe how they make you feel. Adjust your playlists based on your experiences. Update your playlist regularly to include new tracks that resonate with your current emotional state and goals.
9. Incorporate Variety
Avoid monotony by incorporating a variety of artists, genres, and tempos. This keeps your playlists fresh and engaging.
10. Mindfulness and Reflection
Engage in mindful listening by focusing on the music and its effects on your mind, emotions and body (physical state). Reflect on how different songs impact your mental well-being.
Music and Mental Health Disorders
Music therapy can be particularly beneficial for individuals with specific mental health disorders:
Anxiety: Calming music can help reduce symptoms of anxiety by promoting relaxation and decreasing physiological arousal.
Depression: Uplifting and motivating music can combat depressive symptoms by enhancing mood and providing a sense of hope and optimism.
PTSD: Music therapy can serve as a safe space for individuals with PTSD to process traumatic memories and emotions.
Creating a Supportive Environment
Beyond playlists, consider how you can create a supportive environment for your mental health with music:
Music Spaces: Designate a space in your home for listening to music. This can be a cozy corner with comfortable seating, good speakers, and minimal distractions.
Musical Instruments: If you play an instrument, set aside time each day to practice. Playing music can be a therapeutic activity that allows you to express yourself creatively.
Music Journaling: Keep a journal to document your experiences with music therapy. Note how different songs and playlists make you feel and any changes in your mood or mental state.
MyMindset NYC Counseling Favorite Playlists:
Black & Queer, BITCH! | a Black Pride Playlist - playlist by Random J | Spotify
Black Family Reunion Playlist - playlist by relax_panda | Spotify
We Love A Good Bass Line Playlist - playlist by Reiiikou | Spotify
Lofi Afrobeats - Study/Relax/Work Playlist by chill ghost | Spotify
Want to Create Your Own Coping Playlist?
Creating personal playlists tailored to your emotional and mental needs can be a wonderful addition to your self-care routine. Enjoy the process and let the music guide you to a better state of mind. Download our "Ultimate Coping Playlist" worksheet is a thoughtfully designed tool to support your mental health and emotional well-being. Ultimate Coping Playlist Worksheet
Jessica Thomas, LMHC is a Haitian-American and licensed mental health counselor based in Brooklyn, NY. She specializes in working with motivated early and young professionals striving to improve their mental health through stressful times, navigating life transitions, building a work-life balance, releasing stress, burnout, repairing their self-esteem, figure out their sense of self, and more through online counseling. Learn more and book a free 15-minute consultation with her here.
