Most people are aware that music evokes
all sorts of emotions. Good, bad, happy, sad. The question
that struck me recently while in a melancholy mood and
listening to melancholy music was this: Even though my mood
drew me to listen to soulful music to give myself a kind of
emotional hug, would I be better served listening instead to
more upbeat music? Can we use the power of music to actually
change our mood? Could it be a form of medication? If I
changed my tune on that melancholy day and put on happy,
inspiring music instead, would my mood follow suit?
"You can absolutely use music to
affect someone's mood," says Elizabeth J. Miles, an
ethnomusicologist who has been working with music and mood for
a decade and has written extensively about the power of music
to actually change states in our body and mind.
"Psychologists have been using music as a therapeutic
technique for more than 100 years." I asked her to
explain what actually makes music "sound" happy in
the first place.
HAPPY MUSIC
"Music sounds happy and uplifting
when there's a lively tempo and major key harmonies," she
told me. "Upward leaps in the melody can help too, as in
the 'power ballad.' Words help a lot as well. The music is
thought to engage a place in your brain called the
hypothalamus, which regulates hormones and is part of the
limbic system, which is the brain's center of emotions. All
sound, including music, is processed there and in the thalamus
before it is processed by the cortex, the part of your brain
that actually thinks." So that's the reason I get all
mushy when I hear the song that reminds me of my high school
prom? "Yes," Miles explained. "Reading, for
example, goes directly to the cortex. But music comes through
the ear and must pass through the 'feeling center' first on
its way to being processed. That's why music can evoke such
emotion."
USING MOOD TO ALTER
YOUR MOOD
Miles suggested some ways music could be
used to attempt to change one's mood. The first is a mood
treatment called vectoring -- also known as the iso principle.
"Vectoring -- the iso principle -- starts with where you
are now," Miles explained. "For example, if you're
feeling really down and someone puts on a high-intensity 'up'
anthem, it might turn you off. So instead, you start with
music that's closer to the mood you're in right now, or maybe
one that's just a tad 'happier.' For example: Jack
Johnson's song "Upside Down" from Curious George.
Then, with each successive song you put on, you notch
it up one rung on the emotional ladder. Just keep turning it
up -- making the music a little happier, a little faster, a
little more upbeat." This technique is an application of
a behavior modification technique called chaining.
Miles suggested the following as a
sample of an "iso" or "vector" sequence to
"ramp up gradually when you're feeling down"...
1) Jewel, "Hands" or Jack
Johnson, "Upside Down"
2) The Staple Singers, "I'll Take You There"
3) U2, "Beautiful Day"
What happens when you don't have time
for all that music? Let's say you're in the office, and
feeling just a tad sad about something or maybe you're short
on energy, and need to get up to "workplace speed"
quickly. Miles' suggestions for a quick mood elevator --
Beethoven's "Symphony No. 9" (Finale: "Ode to
Joy") or Otis Redding's "Try a Little
Tenderness." "You can also try show tunes, or any
song that takes you back to a good place," she said.
Miles suggested anything from the CD "Absolutely the Best
of the 70's." "But don't just listen -- sing along!
Or better yet, dance, assuming you have some privacy."
If you don't have privacy, just tapping
your toes can get your body changing. Any favorite psych-up
song will do. "If you're not really down but just a
little blasé and maybe have the 'afternoon slumps,' just take
your happy song with you. One listen to Gloria Gaynor's song
"I Will Survive" can turn a whole afternoon
around."
FEELING THE BLUES
But what about when you feel kind of sad
and melancholy and actually want to stay there or need to stay
there to work through some emotional pain? "Perfectly
normal," said Miles. "Sure it's a kind of wallowing.
But it can be very cathartic -- you're expelling negative
feelings out of your body." She explained that
"cleansing music" can fall into two categories --
one is the kind of "sad" melancholy music I tend to
listen to when feeling sorry for myself and the other is loud,
angry, music with lots of buzzing and distortions.
"Teenagers listen to a lot of that kind of music,"
Miles explained, "because their hormones are raging and
they've got a bunch of feelings they have to get out."
Miles suggested that this kind of
"cleansing" or cathartic music might be a great
option for women who tend to feel pain and hurt in a different
way than men. When feeling hurt, women could react well to a
quick break of cleansing music. Her choices?
1) Anything by Metallica or Megadeth
(the heavy metal bands) or Public Enemy (rap) or
2) "Mars" from "The Planets" by Gustav
Holst
Note: Since I know many readers
are not familiar with Metallica or Megadeth, I asked Miles
about other options. Alternative: Classical music by
the late Sergei Rachmaninoff, a Russian composer, pianist and
conductor.
"If you're cleansing with that kind
of music, you should limit it to just one or two songs,"
Miles told me. "Then 'reset' yourself afterward by
listening to something relaxing. It's like taking a warm bath
after a hard run on the treadmill." She also suggested
that for maximum results you get physically involved in the
music by drumming along on the table.
And if you don't want to
"cleanse" but prefer to wallow? "Make a deal
with yourself," she suggested. "You get two sad
songs -- you get to cry it out -- and then you start the
vectoring technique to return to happiness."
"Remember," she told me,
"one of the absolute best things about music as a mood
manager is that you can do it anywhere."
Be well,
Carole Jackson
Bottom Line's Daily Health News
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