Music is more than just entertainment. It has the power to regulate our mental state in profound ways that we often underestimate. It’s time for society to fully embrace the therapeutic potential of music, not only in clinical settings but also in our everyday lives.
We’ve long known that music can evoke emotions, soothing our nerves, lifting our spirits, or even bringing us to tears. However, recent research at the University of Bergen in Norway has shown that music can also influence the content of our thoughts. In a study conducted in 2019, participants listened to uplifting or sad music while their minds wandered. The results were remarkable: uplifting music triggered energizing, constructive thoughts, while sad music led to calmer or demotivating thoughts. This impact is not just interesting; it has significant implications for mental health.
Our minds tend to wander frequently, with studies showing that we daydream for nearly half the time we are awake. This wandering of the mind is often associated with lower levels of happiness. Even positive thoughts don’t seem to improve mood significantly during these periods. This is because the brain’s default mode network (DMN) takes over, leading to repetitive, intrusive, and negative thought patterns like the worries that keep us up at 3 am or the regrets we dwell on during our commute.
In recent brain imaging studies, it was discovered that negative daydreams, especially when triggered by sad music, activate the brain’s pain system along with the DMN. Specific regions in the brain, such as the posterior cingulate sulcus, appear to play a role in this connection. It turns out that distressing thoughts can be as physically discomforting as actual pain.
Thankfully, the DMN has a counterpart in the executive network, which supports focus and goal-directed behavior. These two systems are inversely correlated, meaning when one is active, the other is suppressed. Engaging with music, especially through activities like tapping along, synchronized breathing, or internal humming, can shift our focus to this more adaptive mode. By redirecting attention, music helps disrupt negative thought patterns and provides a cognitive reset for our minds.
Furthermore, a study in 2023 revealed that people who tapped along to music experienced less physical pain when subjected to pressure on their fingernails compared to those who simply listened. The combination of musical immersion and motor synchronization enhanced the pain-relieving effects significantly, demonstrating the therapeutic potential of musical engagement.
All these findings suggest that engaging with music can be a form of pleasurable meditation. Evolution may have wired our brains to seek out music for this reason, enhancing our resilience and fostering social connections.
The insights discussed above are elaborated upon in the new book, Good Vibrations: Unlocking the healing power of music. The book also offers simple techniques such as music-focused breathing and mood-steering playlists that can help regulate emotions, reduce anxiety, and break free from negative thought cycles.
If music has the potential to bring about all these positive changes, it should be acknowledged as more than just a form of entertainment. It should be integrated into educational curricula, public health initiatives, and daily routines. Music therapy should be made more accessible, and music education, often overlooked in budget cuts, should be recognized for its role in promoting brain health, emotional intelligence, and social well-being.
Music is always within our reach. The next time you find yourself spiraling into negative thoughts or feeling overwhelmed by stress, instead of turning to the news on your phone, consider putting on your favorite song. Your brain – and society as a whole – may just thank you for it.
Stefan Koelsch is a professor of psychology at the University of Bergen, Norway
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