Everyday Mental Health and Music: Small Practices That Matter

Music is part of most people’s daily lives, yet we often underestimate its impact on mental health. From a music therapy perspective, music is more than entertainment—it can be a powerful tool for emotional regulation, connection, and self-expression.

Research suggests that music can influence mood, stress levels, and physiological responses such as heart rate and breathing (Thaut & Hoemberg, 2014). When used intentionally, music can support wellbeing in small but meaningful ways. Simple practices can easily fit into everyday life. For example, creating a short “grounding playlist” of familiar, calming songs can help regulate stress during difficult moments. Listening while focusing on the rhythm or melody may support emotional settling.

Another exercise is music check-ins: choosing one song that reflects how you feel in the moment, without trying to change the feeling. Singing or humming quietly—especially slow, steady melodies—can also activate the nervous system’s relaxation response and help with emotional release (Bruscia, 2014).

Music therapy reminds us that there is no right or wrong way to use music; what matters is how it feels to you. By approaching music with curiosity and intention, everyday listening can become a gentle mental health practice.

3 Ways Music Can Support Mental Health in Everyday Life

Music is a constant presence in daily life, and emerging research continues to highlight its value for mental health and wellbeing. From a music therapy perspective, intentional engagement with music can support emotional regulation, connection, and resilience in simple, everyday ways.

1. Move Your Body to Music

Moving rhythmically to music—such as dancing, swaying, or stretching to an upbeat song—can support both physical and emotional wellbeing. Recent studies show that music-based movement can improve mood, increase energy, and strengthen emotional resilience by engaging both the body and nervous system (Feng & Wang, 2025). The goal isn’t performance, but allowing your body to respond naturally to sound and rhythm.

2. Use Music to Regulate Emotions

Listening to music that reflects your current mood can help validate emotional experiences, while gradually shifting to different tempos or styles may support emotional regulation. A 2025 meta-analysis found consistent links between music engagement and improved subjective wellbeing across diverse populations (Zhang et al., 2025).

3. Share Music With Others

Sharing music—through playlists, live events, or listening together—supports social connection and belonging. Social music experiences are increasingly recognised as protective factors for mental health and reduced distress (Thompson et al., 2024).

What small change could you make today to use music more intentionally in your everyday life?

References

Bruscia, K. E. (2014). Defining music therapy (3rd ed.). Barcelona Publishers.

Thaut, M. H., & Hoemberg, V. (2014). Handbook of neurologic music therapy. Oxford University Press.

Feng, L., & Wang, S. (2025). Music therapy and emotional resilience: An intervention study. BMC Psychology.

Thompson, G., et al. (2024). Mechanisms of music therapy for distress reduction: A realist review. npj Mental Health Research.

Zhang, Y., et al. (2025). Music-based interventions and subjective wellbeing: A meta-analysis. Frontiers in Psychology.

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Senior Registered Music Therapist 

Christie Cula-Reid

Christie has been working as a Registered music therapist for 15 years. Christie works across the lifespan specialising in children and adults with disabilities and aged care. Christie is also an accomplished vocalist and enjoys performing and helping others to find their voice. Christie specialises in facilitating telehealth sessions for both individuals and groups. Christie has been working as a Registered music therapist for 15 years. Christie works across the lifespan specialising in children and adults with disabilities and aged care. Christie is also an accomplished vocalist and enjoys performing and helping others to find their voice. Christie specialises in facilitating telehealth sessions for both individuals and groups.