Stress Management
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TACTIC
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Musical Therapy

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Proposed
Musical therapy helps manage stress by promoting relaxation, reducing cortisol levels, and enhancing emotional well-being through the therapeutic effects of rhythm and melody.
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Limited Research
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RESEARCH
Research
September 18, 2018
Health Psychology Review

Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses

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BATTLEGROUNDS
TAGS
music therapy; stress reduction; anxiety; physiological arousal; heart rate; blood pressure; emotional well-being; relaxation; music tempo; stress biomarkers
SUMMARY

This systematic review and meta-analysis analyzed 104 randomized controlled trials to determine the effects of music interventions on stress-related outcomes in 9,617 participants. Results showed small-to-moderate effects in reducing physiological stress markers (e.g., heart rate, blood pressure) and moderate effects on psychological stress (e.g., anxiety, restlessness). Music therapy and listening significantly improved stress levels across diverse settings. This supports music as a low-cost, accessible tool for stress reduction, which is vital for brain health and emotional well-being.

Incorporate calming music (60–80 bpm) into your routine to manage stress effectively. Regularly listening to relaxing, instrumental music may lower heart rate and reduce feelings of anxiety or restlessness. While results highlight immediate benefits, integrating music as part of a broader stress-management strategy, alongside evidence-based approaches, ensures balanced and effective outcomes. Tailor music selection to personal preferences for greater impact.

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Research
November 27, 2020
Health Psychology Review

Music therapy for stress reduction: a systematic review and meta-analysis

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BATTLEGROUNDS
TAGS
music therapy; stress reduction; anxiety; physiological stress; psychological stress; heart rate; cortisol; music interventions; active participation; emotional health
SUMMARY

This systematic review and meta-analysis examined 47 studies involving 2,747 participants to assess the impact of music therapy on stress reduction. The results showed a medium-to-strong effect in reducing both physiological stress markers (e.g., heart rate, cortisol levels) and psychological stress (e.g., anxiety, nervousness). Music therapy, which includes active participation guided by trained therapists, was more effective than passive music listening. This suggests that music therapy is a valuable, non-pharmaceutical method for managing stress, benefiting emotional and cognitive health.

Engage in guided music therapy sessions to reduce stress and enhance mental well-being. Active participation, such as improvising music or singing with a therapist, appears especially effective. While these findings support its use, music therapy should complement—not replace—traditional treatments for severe stress or anxiety. Choose a qualified therapist to tailor the experience to your needs, and aim for regular sessions to maximize benefits.

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