Music Archives - The American Institute of Stress

Music’s Healing Notes: Traits Trump Genre for Stress Relief

William Heckman — Wed, 14 Feb 2024 14:05:34 +0000

Summary: Specific characteristics of music, rather than genre, play a crucial role in stress recovery. The research, involving 470 participants, identified that stress-relieving songs often share common features, regardless of their musical style.

The study demonstrates that people who listened to music with certain traits recovered faster from stress compared to those who listened to random musical notes. This research highlights the importance of focusing on audio characteristics over genres in music therapy.

Key Facts:

Stress-relieving songs typically fall into two categories: mellow tunes in major mode or energetic tracks in minor mode.
Participants in the study who listened to music with these specific traits showed quicker recovery from stress.
Adiasto’s research emphasizes the personal nature of music in stress relief and suggests the need for music researchers to focus on audio characteristics rather than genres.

Source: Radboud University

Feeling stressed? “Take Me Home, Country Roads,” “Nothing Else Matters” or “Baby One More Time” might calm you down again.

Psychologist and music scientist Krisna Adiasto discovered that music genre doesn’t seem to play a role in the songs we choose to recover from stress, but the songs that work do have shared characteristics. Krisna Adiasto will receive his doctorate from Radboud University on 29 January.

In a society where continuous stress can lead to cardiovascular disease, burnout, and depression, it is important to look for good stress relief. Besides meditating or going for a run, many people listen to music to relax.

“Research shows that music combined with therapy can produce good results,” says psychologist Krisna Adiasto. “But about listening to music by itself, research is unclear. Not everyone feels better after a few songs.”

Musical similarities

Adiasto and colleagues examined what kind of music helps best with stress recovery and why. The researchers used questionnaires to ask 470 participants of different nationalities about the songs that help them feel better after stress. “The answers we got were surprising,” says Adiasto.

“Looking at past research, you would think that most people would choose classical music, but the songs chosen ranged from hardstyle to classical to soundtracks to ambient music.”

A list of 1,296 songs was compiled based on the questionnaires. The researchers found that stress-relieving songs share common characteristics. Adiasto and colleagues categorize them into two groups: mellow songs in major mode, such as “Memories” by Maroon 5 and “Take Me Home, Country Roads” by John Denver, and songs in minor mode that are fairly energetic, such as “Shape of You” by Ed Sheeran and “Nothing Else Matters” by Metallica. The songs are often performed in the key of E, with a moderate tempo in 4/4 time.

Stress task

Two hundred people then participated in an online experiment in which they had to perform a stressful task. Participants then listened to 10 minutes of audio, which fell into one of three groups: researcher-selected music, which was chosen from the previous two categories, self-selected music, or random musical notes.

“People who listened to researcher-selected or self-selected music recovered faster from their feelings of stress than the group of people who listened to random musical notes,” Adiasto says.

“We believe this is because researcher-selected and self-selected music lead to cognitive distraction, which helps people recover from stress more quickly. In addition, self-selected music is associated with positive changes in emotions, which also has a beneficial effect on recovery from stress.”

Recommendations

Although the research of Adiasto and colleagues shows that listening to music by itself does influence stress recovery, Adiasto—who currently relaxes best with classical music—is cautious in making recommendations.

“Music is hugely personal. It’s possible that a song that doesn’t fit within the two categories we identified may still work very well for someone, for example because that person has very pleasant associations with that specific song.”

Adiasto says it is especially noticeable that genre has less influence than is often assumed, which is an important result of the study. He stresses the importance for music researchers to look beyond genres and focus instead on audio characteristics.

About this music and stress research news

Author: Krisna Adiasto
Source: Radboud University
Contact: Krisna Adiasto – Radboud University

Photo by Tirachard Kumtanom

Can music soothe the savaged mind?

William Heckman — Mon, 22 Jan 2024 14:22:37 +0000

The phrase “music sooths the savage beast”* describes part of my mental wellness journey. I have spent nearly my entire adult life in professions where trauma is not uncommon. I joined the Army at the age of 19 and served more than 30 years, including the invasion of Iraq. I joined the police academy at the age of 49 and was on duty the morning of the mass shooting in the Oregon District. The memories and feelings about what I have seen and what I have had to do linger and pop up at odd times. Music can stir both positive and negative emotions in me, but it can also be a treatment.

During the Iraq War I lead a small Special Ops team. Among our equipment was a loudspeaker truck. This was mostly used for crowd control. But as part of preparing for a raid, we would sometimes roll out of our compound with Drowning Pool screaming “Let the bodies hit the floor.” When it was my turn to be in the turret, I would often sing silly love songs from my teen age years out loud as I manned the machine gun. I never found out what the Iraqis thought of my versions of the Beatles greatest hits. This was wonderful ‘escape’ music. It would transport me from the brutality and stupidity of the war to a happier place and time. Singing those old familiar songs never failed to lift my spirits. But then an unexpected thing happened after I got home. Suddenly “I Want To Hold Your Hand” reminded me of the war. It would put me back in the turret. For ten years I shied away from some of my favorite music because its memory association had changed.

Over time I had learned that if I simply suppressed my negative emotions they would reemerge at inconvenient times and places. So, I used certain songs to intentionally bring up certain emotions that I had to confront. For example, my days were often busy and loud, while my nights were quiet and lonely. To deal with missing my wife I would wait until the room that I shared with 15 other soldiers was dark and settled. Then I would listen to Nora Jones sing “Come Away With Me” on low volume in my earphones and cry. After which I would get up, wash my face, hit the latrine, say my prayers, return to my cot and importantly be able to fall asleep. I had fully embraced my homesickness and could then set it aside and move on.

Through these and other experiences I have developed a method for processing event based powerful emotions. If possible before the event I try to understand and anticipate how I might feel. During the event I attempt to recognize, fully experience, and react appropriately to my emotions (positive and negative). After the event I remember, review, and learn from the event and the emotions I experienced. Then I (try) to set the emotions aside and move on. Later I can go get them if I need them to relearn lessons or teach others from my experience.

To my brothers and sisters in the military and law enforcement, what I have described works for me. Find something that works for you. These are two professions with an appallingly high rate of self-harm. Nobody thinks a broken leg is a sign of moral weakness. No one expects an infection to be cured with determination. If you need help, get help. Take your meds. Stay with us. We need every one of you.

* The Mourning Bride, 1697 by William Congreve, full quote – “Music has Charms to soothe a savage breast, to soften Rocks, or bend a knotted Oak. I’ve read, that things inanimate have mov’d, And, as with living Souls, have been inform’d.”

Photo by Marcelo Chagas

Original post-Dayton Daily News

By Tom McMurtry, U.S. Army Special Forces (retired), currently a police officer at Sinclair Community College (part-time).

An answer to the ongoing mental health crisis in the workplace: Music therapy

William Heckman — Wed, 20 Dec 2023 14:04:10 +0000

The American work culture is notorious for its long hours, fast pace, and a “work at all costs” mentality. The demands placed on employees often lead to burnout, anxiety, and depression.

Statistics reveal a stark reality: the American Institute of Stress estimates that work-related stress accounts for $300 billion in lost productivity, absenteeism, and increased healthcare costs annually. This staggering figure underscores the urgency of addressing the mental health challenges faced by the American workforce.

The silent struggle: Mental health issues
Mental health issues have been a silent but steadily growing concern among American workers. The constant pressure to perform, meet targets, and excel in a competitive environment takes a toll. Many employees silently battle anxiety and depression, fearing stigma or career consequences if they seek help. The isolation and loneliness that can accompany a demanding work schedule further exacerbate these mental health challenges. Employees often find themselves trapped in a cycle of stress, anxiety, and reduced productivity, which can impact not only their job performance but their overall quality of life. And even worse, if they do seek help, traditional methods of support and resources often feel inaccessible and inadequate — and the data shows. Depressive episodes are up 90% in the last decade, 83% of workers report work-related stress and only 24% of workers feel their employers care about their well-being.

The helpful harmonies of music
Given the demands and stress of the modern workplace, executives and employees alike are constantly seeking ways to improve their mental well-being, productivity and focus. Historically, many have turned to caffeine, exercise, therapy or meditation to help give them a mental boost in their day, though oftentimes these options aren’t as effective, accessible or as culturally relevant as a tool that doesn’t often get the recognition it deserves: music.

Research has shown that listening to music while working can improve cognitive performance, enhance mood, and boost creativity. There is also good evidence to support that music can improve executive function, particularly when it comes to performance on cognitive tasks that involve sustained attention, response inhibition, repetition and flow. All of course very critical when we want to execute tasks efficiently and operate at our best in the workplace.

So, how exactly does music help improve mood and executive function? And what are some best practices for incorporating music into your work routine? Let’s dive in.

Look at the science
It’s important to understand the science behind music and the brain. Studies have shown that listening to music can improve negative moods and reduce stress, factors which can significantly decrease executive function and cognitive performance. Conversely, when we’re in a relaxed, positive state, our brains are primed for productivity: we’re better at attending to and focusing on the work at hand and we get more done. Music stands out in this context because it is one of the easiest and most accessible ways to boost mood and decrease stress, particularly while on the job. And it turns out that many employees are already taking advantage of music’s many benefits during their workday, as Nielsen reports that 75% of workers listen to music at work at least once a week.

But there is a tricky part: picking the right music to soundtrack your success. Not all music is created equal, and there are a lot of nuances to consider, so listen up.

Tip 1: Don’t choose based on genre
People often make the mistake of choosing genre as a starting point, believing one specific genre to be more helpful than another. Given there is a lot of structural variance within a genre, it’s better to get more specific than that. As an initial guidepost, you can start with instrumental music to enhance cognitive performance. This is because instrumental music is less distracting than music with lyrics, which can interfere with verbal processing and memory.

Tip 2: Calibrate the tempo and volume
Next consider tempo and volume. Up-tempo music can be arousing, which is good, but it’s important to not go too high with the tempo, otherwise you might start a dance party instead of getting down to business. Same with volume — if you go too high the brain will start focusing on the music rather than the task at hand.

Tip 3: Get familiar with music texture
Consider texture in the music. This might be a new term for you. Music that is dense in texture will likely be too attention-grabbing to aid in work focus, and music that is too light in texture may not be stimulating enough. Experiment and see what the right balance is for you. This is one factor that tends to be pretty personal for each of us.

Tip 4: Match the music to your mood
Music is not one-size-fits-all, and selecting the right music for focus can vary greatly depending on your emotional state, the task you are doing and your environment. A rule of thumb you can leverage from music therapy is called the iso principle, a technique by which music is matched to the mood of a person, then gradually altered to affect the desired mood state. For example, if you’re feeling tired, you might first want to select down-tempo music to match your low energy profile, helping you to acknowledge and embrace your current mood. Then gradually select music that can pull you out of fatigue into a more energized state.

Recognize the significance
Unlocking the power of music to boost your brain can be a game-changer in getting your most important work done in your day. This is important to recognize as stress, anxiety, and mental health issues cast a long shadow over productivity and job satisfaction. The cost of this silent suffering is measured in billions of dollars and countless lost opportunities, having a detrimental impact in the workplace.

Music is such a crucial part of our daily lives but isn’t often enough looked at as a solution to major issues such as stress and productivity. Yet its benefits are well-researched and clear.

By incorporating music into the work routine, employers can help reduce stress and improve cognitive performance, leading to increased productivity and job satisfaction, and ultimately a reduction in costs. And for all you workers ready to boost your productivity, with some trial and error, you may discover that music is just the boost you need to level up and ultimately offer some real benefit in your workday.

To learn more, watch this podcast Music Can Help You Escape Stress with Tim Ringgold by The American Institute of Stress

By Jamie Pabst Founder And CEO , Spiritune

Photo by Andrea Piacquadio

An answer to the ongoing mental health crisis in the workplace: Music therapy

William Heckman — Fri, 10 Nov 2023 14:12:34 +0000

The American work culture is notorious for its long hours, fast pace, and a “work at all costs” mentality. The demands placed on employees often lead to burnout, anxiety, and depression.

Statistics reveal a stark reality: the American Institute of Stress estimates that work-related stress accounts for $300 billion in lost productivity, absenteeism, and increased healthcare costs annually. This staggering figure underscores the urgency of addressing the mental health challenges faced by the American workforce.

The silent struggle: Mental health issues
Mental health issues have been a silent but steadily growing concern among American workers. The constant pressure to perform, meet targets, and excel in a competitive environment takes a toll. Many employees silently battle anxiety and depression, fearing stigma or career consequences if they seek help. The isolation and loneliness that can accompany a demanding work schedule further exacerbate these mental health challenges. Employees often find themselves trapped in a cycle of stress, anxiety, and reduced productivity, which can impact not only their job performance but their overall quality of life. And even worse, if they do seek help, traditional methods of support and resources often feel inaccessible and inadequate — and the data shows. Depressive episodes are up 90% in the last decade, 83% of workers report work related stress and only 24% of workers feel their employers care about their well-being.

So, how exactly does music help improve mood and executive function? And what are some best practices for incorporating music into your work routine? Let’s dive in.

Look at the science
It’s important to understand the science behind music and the brain. Studies have shown that listening to music can improve negative moods and reduce stress, factors which can significantly decrease executive function and cognitive performance. Conversely, when we’re in a relaxed, positive state, our brains are primed for productivity: we’re better at attending to and focusing on the work at hand and we get more done. Music stands out in this context because it is one of the easiest and most accessible ways to boost mood and decrease stress, particularly while on the job. And it turns out that many employees are already taking advantage of music’s many benefits during their work day, as Nielsen reports that 75% of workers listen to music at work at least once a week.

But there is a tricky part: picking the right music to soundtrack your success. Not all music is created equal, and there’s a lot of nuances to consider, so listen up.

Music is such a crucial part of our daily lives but isn’t often enough looked at as a solution to major issues such as stress and productivity. Yet its benefits are well-researched and clear.

To see a great podcast from The American Institue of Stress-Music can help you escape stress, click here!

Jamie Pabst

Founder And CEO , Spiritune

Photo by Andrea Piacquadio

The Therapeutic Benefits of Nurturing Yourself With Nature

William Heckman — Mon, 17 Jul 2023 15:07:22 +0000

KEY POINTS

Research has identified nature-based, cost-free activities that promote well-being and reduce stress.
Exposure to birdsongs, sunlight, and nature has been found to reduce common mental health symptoms.
Even limited exposure to these forms of stress relief can bring about significant improvements in mood.

The American psyche has taken a battering over the past few years after being exposed to an unprecedented array of stressors, including a deadly pandemic, intense political divisiveness, mass shootings, racial injustices, and civil liberty distress (American Psychological Association’s Stress in America 2020). And it’s taken a heavy toll—not only mentally but also financially. According to The American Institute of Stress, the costs associated with such high levels of stress encompass an estimated $190 billion in annual health care costs for employees alone.

However, improved well-being and symptom reduction don’t necessarily need to be a financial burden for those seeking relief. For many of the most common symptoms, including depression, anxiety, and other stress-related problems, some of the most effective remedies are free and right outside your door. And research shows that you don’t have to spend a lot of time doing them to reap the rewards!

Here are three nature-based, cost-free stress relievers that have been shown to have significant therapeutic benefits without a major time commitment.

“The Songbirds Are Singing.” Multiple studies have discovered that listening to songbirds not only improves overall mood and feelings of well-being but also reduces symptoms of anxiety, depression, and even paranoia (Ferraro, 2021; Hamound et al., 2022; Stobbe et.al., 2022). Improvements were found in individuals with and without a history of mental health symptoms, and at least one study found that the benefits lasted beyond the immediate exposure to birdsong (Hamound, 2022). Furthermore, benefits can be produced in as few as 7 to 10 minutes of exposure to the songs (Ferraro et al., 2021).
“Let the Sunshine In.” Short-term exposure to natural sunlight, especially early morning sun, has been found to have a multitude of physical and mental health benefits, including improved circadian rhythms, enhanced mood, reduced depressive symptoms, better bone health, reduced inflammation, and stronger immunity. Importantly, only a small amount of sun exposure is needed to reap these benefits (10 to 30 minutes a day is recommended, depending on individual factors such as age, health, and skin tone).
“Walk on the Wild Side.” Walking is a well-established way to maintain a healthy active lifestyle and reduce stress. However, a nature walk has the added benefits of exposure to other natural stress relievers, such as fresh air, green spaces, sunlight, and relaxing sights and sounds. A study by Bratman et al. (2015) found that participants who walked in a natural area for 90 minutes as opposed to a high-traffic urban area were significantly less likely to ruminate, a symptom associated with depression, anxiety, and other mental health problems. Another study found that the simple act of being outside (walking, sitting, or doing both) for as few as 20 minutes a day three days a week produced significantly lower cortisol levels, a hormone directly related to stress (Hunter, Gillespie, & Chen, 2019).

Of course, as with any outdoor activities, care needs to be taken to avoid negative effects. This includes the use of proper sun exposure protection (e.g., short-term exposure; using high-SPF sunscreen; wearing hats, eye protection, and/or long sleeves when needed; ample hydration).

Lastly, for those music aficionados, you’ve probably noticed that the three stress relief headings I’ve used in this post are song titles or lyrics, hyperlinked to their respective songs. Why? Because music has long been found to have significant therapeutic benefits, including helping to reduce symptoms related to depression, anxiety, pain, stress, and possibly even Alzheimer’s disease (Novotney, 2013). So, although not nature-based, I’ve thrown music into the mix because music is all around us—usually for free—if we take the time to stop for a moment, listen, and simply say, “Thank You for the Music.”

References

American Psychological Association.Stress in America 2022: Concerned for the future, beset by inflation. 2022.

Bratman, et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Science. 112(28), 8567–8572.

Chalmin-Pui, LS, Griffiths, A, Roe, J, Heaton, T, & Cameron, R. (2021). Why garden? – Attitudes and the perceived health benefits of home gardening. Cities, Volume 112, 103118.

Ferraro, DM, Miller, ZD, Ferguson, LA, Taff, BD, Barber, JR, Newman, P, and Francis, CD. (2020). The phantom chorus: birdsong boosts human well-being in protected areas. Proc. R. Soc. B, 287, 20201811.

Hamound, R, Tognin, S, Burgess, L, et al. (2022). Smartphone-based ecological momentary assessment reveals mental health benefits of birdlife. Science Reports, 12, 17589

Novotney, A. Music as medicine. American Psychological Association. November 2013. Vol 44, No. 10.

Stobbe, E., Sundermann, J., Ascone, L. et al. (2022). Birdsongs alleviate anxiety and paranoia in healthy participants. Science Reports 12, 16414.

The American Institute of Stress. (2022). Workplace Stress.

Van Den Berg AE, Custers MHG. (2011). Gardening Promotes Neuroendocrine and Affective Restoration from Stress. Journal of Health Psychology, 16(1), 3–11

Photo by Josh Hild

Photo by Te lensFix

Original Post Psychology Today

About the Author

Sherrie Bourg Carter, Psy.D., psychologist and author of “High Octane Women: How Superachievers Can Avoid Burnout,” specializes in the area of women and stress.

Online: Twitter

Finding Contentment: A Transformative Podcast of Stress Management, Resilience, and Music

William Heckman — Mon, 05 Jun 2023 13:04:57 +0000

In a world brimming with challenges, it is a pleasure to discover a podcast that dives deep into the human experience of stress and stress management, while also offering solace and hope. “Finding Contentment,” hosted by The American Institute of Stress‘s Executive Director Will Heckman and featuring special guest Ash Hollow is a podcast that unearths stories of individuals who have discovered fulfillment, purpose, and joy in the face of adversity. With a remarkable origin story and a mission to raise awareness about pressing issues, this podcast promises to captivate listeners and inspire them on their own journey toward contentment.

The Birth of Ash Hollow:

The musical journey of Ash Hollow began in 2019, when Corey Garrow and Tim Bray, who met in the U.S. Army, realized their shared love for music. Together, they embarked on a quest to create something extraordinary. Quentin Jakisha, an old friend of Corey’s, joined the duo, bringing his exceptional lead guitar skills to the mix. Despite the geographical distance, the band members maintained a strong connection, and when Corey and Tim left the military and returned to Cleveland, Ohio in 2022, they met Ren Adams, who joined as the bassist. Alongside Corey’s transition to lead vocals, Tobyn Hill joined as the rhythm guitarist. United by a deep desire to address significant societal issues, Ash Hollow was formed.

Unveiling the Core Message:

Ash Hollow stands out for its unwavering dedication to shedding light on critical societal issues. Through their music, they strive to initiate conversations and foster understanding around topics such as stress management, suicide awareness in the military and youth communities, and the everyday struggles of life. By fearlessly confronting these subjects head-on, Ash Hollow aims to make a tangible difference in the lives of those facing these challenges.

In this episode, host Will Heckman’s expertise, combined with Ash Hollow’s insightful contributions, creates an engaging and enriching podcast experience. Listeners can anticipate being moved and empowered as they explore the stories shared on the show. At the core of Ash Hollow’s vision lies an unshakeable belief in the transformative power of music. Just as music has been a lifeline for the band members themselves, they aspire to touch the lives of others and provide solace through heartfelt melodies and profound lyrics. Their unique blend of musical expertise, emotional vulnerability, and social consciousness offers listeners a profound and resonant experience. With their extraordinary journey and commitment to raising awareness about pressing issues, Ash Hollow’s podcast promises to captivate and inspire listeners.

The American Institute of Stress:

The American Institute of Stress (AIS) is a renowned organization dedicated to advancing the understanding and management of stress. With a mission to improve the health and well-being of individuals and communities, AIS provides valuable resources, research, and education on stress-related topics. They offer comprehensive programs, workshops, and certifications to professionals in various fields, empowering them with the knowledge and tools to effectively address stress in their respective domains. The American Institute of Stress serves as a trusted authority, bringing together experts, researchers, and practitioners to collaborate and disseminate evidence-based strategies for stress reduction and resilience building. Through their commitment to promoting awareness, prevention, and treatment, AIS plays a vital role in helping individuals and organizations navigate the complexities of stress and lead healthier, more fulfilling lives.

To tune in to “Finding Contentment” and immerse yourself in this enchanting experience, visit their YouTube channel and listen to their podcast HERE. Prepare to embark on a transformative journey of self-discovery, finding solace in music, and discovering the keys to resilience and contentment amidst life’s challenges.

By The American Institute of Stress

All photo supplied by Ash Hollow