13 Ideas for Music Based Relaxation & Stress Management
Dance it Out
This morning I was feeling exhausted. When I woke up, I wanted to drink in more rest. I had no desire to do anything at all. I simply wanted to sit on my couch and enjoy the quiet, peaceful bliss of the morning. So, I sat. I enjoyed the beauty, silence, and slowness my morning allowed. I had the space this morning to rest.
BUT, that isn’t my norm. Nor did I have the whole day to rest on my couch. When it got to be the time where I HAD to get up and move on with the scheduled parts of my day, I needed help transitioning. I felt a sense of overwhelm looking around my space and realizing all that needed to happen.
Was there really all THAT much to do, no; but getting started and moving my body felt near impossible this morning. As someone with an ADHD, anxiety, and chronic pain/illness, starting a task or remaining engaged in a series of tasks can be incredibly challenging. Even things like showering, getting dressed, and making a meal can feel daunting at first. So this morning, to deter any potential anxiety, task paralysis, or avoidance, I turned on an upbeat playlist based on one of my current hyper-fixation songs.
Before long, the garbage was out, the dishes were done, the house was vacuumed, and I was showered and dressed, ready to head out the door! AND I felt good. I felt ready to take on the rest of my day. I felt excited to run my errands and go to my scheduled activities!!
Would I have felt as at ease or accomplished as much if I hadn’t turned on a motivating playlist? Likely not! It’s one of the many tools I use on a regular basis to help me move through difficult moments, states of task paralysis, and through anxiety.
Over the years, I’ve developed a full collection of coping mechanisms and tools to help me manage stress, decrease my anxiety, find moments of relaxation throughout the day, and help me live an overall happier life.
Because of my background in music and as a music therapist, several of my coping mechanisms and stress management tools are based in music.
Today, I’m sharing 13 ideas for Music Based Relaxation & Stress Management that I use regularly throughout my my week.
Dance Break
Whether you’re a “Grey’s Anatomy” fan and watched Meredith and Cristina dance it out or you grew up with “Shake My Sillies Out”, “Shake it Off”, etc, I’m sure you’ve heard one way or another that dancing can be a fantastic release and mood builder! Dance is a perfect way to hit reset on your day and your body. Throw on your favorite tunes and dance it out!! Literally, dance like no one is watching.
Movement or Stretching with Music
There is no better way to find and release muscle tension than a little stretching. Turn on quiet, instrumental, music, and focus on stretching parts of your body that are holding tension.
Counting Breaths
Have you heard of box breaths? 4 counts in, hold for 4, 4 counts out, pause for four. Add music with a slow beat or turn on a metronome. You can even trace the box you create with your finger, a writing utensil, or in your head as you count.
Box Breathing Method - Try 4 Rounds Now
Guided Meditation with Music
Do you need a little extra structure or guidance? Search any music platform for a guided meditation. If there’s a way you’d like to feel, add that specific key word to your search (ex. Guided Meditation for… sleep, motivation, anxiety reduction, etc.)
Mood Matching Playlists
Sometimes, we simply need to sit with our feelings. Music is such a powerful tool for helping us process and work through our feelings. Create a playlist of songs that match the mood you are currently experiencing.
I have several mood based playlists started. When I am exploring new music, if I hear a song that I know would match a mood, I add it to that playlist immediately.
Mood Changing Playlists
Often, our brains need a little help getting out of a negative feedback loop or transitioning. I like to create a list of “feel good” songs that I know I will always want to dance and move to. I use this playlist for moments where I NEED to get moving, like earlier today.
Mantra Meditation with Singing Bowls
The words we use with ourselves are the most powerful words we hear. Check out the FREE activity in my store for this awesome meditation/activity.
Background Music While you Work Through a Task
When I am working, sometimes I need a little extra stimuli to help me focus. That stimuli can’t be anything too familiar though. So, I throw on a coffeehouse playlist from Spotify at a low volume to accompany my work.
The Spotify Playlists I’ve Recently Listened To
Timing tasks with music
My brain does well with games and challenges. I’ll “race” myself or a song to see if I can complete a task by the end of a specific song. Things like making the bed, doing the dishes, etc, are great tasks to “race” through :)
Lyric or Poetry Writing
There is something so cathartic about creating lyrics or poetry. If you’re not sure where to start, listen to a favorite song. Have the the lyrics handy. Identify the words you do and do not identify with. Write them down in two separate columns. Use those specific words or phrases as inspiration or a jumping off point for your own creation. Use synonyms that make more sense for you or rearrange them in an order that YOU identify with. Literally, play with the words you identified.
Brain Dump with Music
Free writing is an excellent way to process emotions. Throw on a song that feels right for the moment and simply write. Write until there is nothing else to write or you feel like you have fully expressed what is busying your brain.
Drawing or Art Creation to Music
Creating art with music doesn’t have to be complicated. I’ve done splatter art with a “rage” or “anger” playlist and created simple sunset drawing with 5 crayons and a kids playlist. Listen to the music, feel the music, and let your hand follow.
Making Music for Enjoyment
One of my favorite things has become sitting at my piano with unfamiliar music and simply trying to play it. I also enjoy playing my piano for fun. They aren’t songs I play on stage or with clients. They are just for me.
What do you do just for fun?
I encourage you to explore at least one of these 13 ideas this week and would love to hear how it goes.
No matter what, live joyfully and have a beautiful week!
<3
