Music for Big Emotions: Emotion Playlists

In teal letters, “Using Music for Mood Regulation” is centered over a graphic of music player controls (shuffle, rewind, pause, fast forward, repeat). TheSonatinaCenter.com/Blog is written at the bottom.

What is Music Therapy? 

Music therapy is participation in intentional and collaborative musical experiences to facilitate non-musical growth goals. The practice grounded in education and literature in music, psychology, anatomy and neurology, statistics, and human development. It occurs with a trusting and evolving therapeutic relationship with a credentialed music therapist.

What is Therapeutic Music? 

Therapeutic music meets someone’s physical, emotional, or cognitive needs with in-the-moment music but does not occur within an extended therapeutic relationship. It recognizes the importance of music in our daily lives but does not intend to generate lasting changes.

What is a Mood Regulation Playlist? 

It is a therapeutic application of music to help reduce the length and intensity of emotions like anger, anxiety, sadness, fear, and overwhelm by curating your music to accompany the experience of an intense emotion. They use music to validate the ‘peak’ of an emotion while gradually changing the intensity and focus of your emotional experience. They are easily accessible for implementation in daily routines. 

How Do I Make One? 

Choose an emotion that you frequently experience that makes you feel overwhelmed, ‘stuck,’ or drains your battery. Create a playlist on your favorite music streaming platform (Spotify, YouTube, Apple Music, Amazon Music, etc.)

1. 2-3 songs that match your current emotion: Pick your angsty go-to’s, the song that makes you cry, or something to match your current energy level. Start with the most intense song.

2. 2-3 soothing songs: Gradually move away from emotionally-charged music to familiar favorites that are reassuring, calming, or comforting. Nature sounds may also be a helpful addition. 

3. 2-3 uplifting songs: Transition yourself back into a neutral or more positive mood using favorite pick-me-ups, danceable tunes, or power anthems. The most intense and energetic song should be your last song of the playlist. 

What Else Do I Need to Know? 

1. The ideal playlist is 30 minutes. You want to give yourself time for an emotional reset without consuming your whole day. If you need faster or more extended support, it is easy to adapt your playlist by adding or removing songs. 

2. Don’t wait until you are experiencing intense or heavy emotions to make your playlist. Having them ready ahead of time means you can access support quickly! 

3. If a playlist starts to become repetitive, don’t be afraid to swap out your songs! 

Can I See an Example?  (Target Emotion: Anger)

1. Validating Songs

1. We’re Not Gonna Take It by the Twisted Sisters

2. Brutal by Olivia Rodrigo

3. Happier than Ever by Billie Eilish 

2. Soothing Songs

1.  Out of the Woods by Taylor Swift

2.  Wildflowers by Dolly Parton

3.  Brown Eyed Girl by Van Morrison

3. Uplifting Songs

1.  Here Comes the Sun by the Beatles

2.  Fight Song by Rachel Platten

3.  Feeling Myself by Nicki Minaj and Beyoncé