Healthy Mind features

While we all enjoy listening to music, we often underestimate the profoundly beneficial motivational effects it can have on us, says behaviour expert
Judi James. Judi looks at how music can help promote wellbeing - from stress-busting to powering us up!

Music has always been used as a mood-raiser - from the marching songs that uplift soldiers going off to war, to the romantic ballads we soak up when we're falling in love and the upbeat pop songs we sing when we're happy.

As children, we're reassured and sent to sleep by lullabies, while as adults we're subjected to the subliminal effects of music in places like supermarkets, where it's thought to encourage us to buy more food.

The effect of music on our brains and bodies is not completely understood by psychologists. For example, how is it that, while some memories fade, thousands of complex songs and tunes are stored intact in our mental files so we may be able to recall entire operas while simple details like mobile phone numbers escape us?

And how is it that certain rhythms and songs make it almost impossible for us to sit still and not participate through dance or some form of tapping or other body movement?

It is easily possible to harness the benefits of music by planning ahead for moments when we might feel stressed, anxious, demotivated, lacking in energy or drive, or socially shy.

The 'lullaby effect' means that channelling into the right type of music can result in almost instant feelings of relaxation and well-being. If you're suffering from any suppressed irritations or worries, for example, you could try playing your relaxation music while you're working.

The vital thing is to discover your own relaxation triggers rather than forcing other peoples' idea of mood music on yourself! I've known people driven to teeth-gnashing by the whale noises, bird twittering, seashore sounds, relaxation tapes or pan pipes mood music that induces a mood of stress-busting bliss in others. So choose your relaxation mood wisely!

There are no absolute rules; it's a question of what works for you individually. Some people may find heavy metal the ultimate in 'chill' sounds. Or you could start with some classics played at a sound level that works just below your active conscious - ie keeping it relatively quiet at first.

The ultimate method of stress-busting through music is to lie in a darkened room, flexing then relaxing each one of your muscles in turn as you listen. A combination relaxation tape can be useful, where music is played as a voice gently talks you through the relaxation process.

If there's nothing to prevent you (like irate colleagues!), playing a selection of calming tunes on your iPhone as you work or on the car stereo as you drive can help diffuse feelings of stress or tension. (No sleep-inducing songs in the car, though!)

Another method of musical stress-busting is replicating the kind of fight/flight release that small children use when they throw a tantrum. Stress creates a physical state of preparation for action, so by putting on some loud disco music and bopping around the kitchen you'll gain a similar sense of release. And the crazier the dancing, the more effective the stress release!

Music doesn't just relax us, however; it can energise and motivate us, as well. Even our level of courage can be heightened by the right music.

For example, I often play the theme of Thunderbirds to get people laughing and feeling more confident before a big business presentation. And a colleague conquered her phobia of lifts with the help of the The Avengers theme music played over a head-set.

The brain loves a metronome, so playing rousing music with the right kind of pace and rhythm can help motivate you towards greater achievement during exercise or work-out sessions.

Some educational psychologists believe that music can help us learn faster. For example, playing baroque music in the background during lessons may aid concentration.

You can try the same technique when you're studying or working from home.

Spend time planning your musical selection when you're in a hosting role, as music can encourage conversation and rapport-building by helping to make guests feel relaxed. It can also help fill any 'tumbleweed' moments when the conversation runs out.

When you're focusing on offering guests drinks and snacks or making introductions, it's all too easy to overlook playing music, or just stick on whatever's close to hand at the last minute.

If you're keeping the volume to a level where it's working as background sound rather than being intrusive, try picking the kind of 'easy listening' music that won't lose you too many 'cool' points! Retro soul, jazz or Motown can work well as these tunes create a kind of 'soundtrack' effect that encourages rather than kills conversation.

While listening to music can have many beneficial effects, health experts warn that having the volume too loud can lead to cumulative noise-related hearing loss.

Children and young people are especially vulnerable to hearing damage from playing music too loud, say NHS experts. They advise parents to check the volume of their children's IPods or other devices and ensure that they take regular listening breaks.

With many music festivals taking place around the UK over summer, NHS Choices is offering advice to festival goers on how to protect their ears. It notes that volumes around the stages can reach 110 decibels - "equivalent to standing next to a jackhammer drilling into concrete".

See the 'Festival health' section on the NHS Choices website for further information.

Another solution to help protect the hearing of both children and adults is to buy protective ear filters. These fit into headphones and can cut down background noise - from the television or road traffic, for example - so that music can be played at a lower volume.

While everyone has different listening thresholds, says the NHS, anything over 80 decibels (about the same noise level as shouting) can cause damage to hearing.

The EU's scientific committee recommends a default maximum volume setting of 85dB on personal music players.

Useful websites for advice on hearing-related issues:

NHS Parents First for Health
http://www.childrenfirst.nhs.uk/families/experts/e/earphones.html

NHS Choices, Festival health, Protect your ears
http://www.nhs.uk/livewell/festivalhealth/pages/protectyourears.aspx

RNID, Protect your hearing
http://www.rnid.org.uk/information_resources/protect_your_hearing/

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