This Philly health expert is trying music to reduce stress without medication

I recently received unconventional guidance on how to improve my general well-being: Sing or listen to a favorite song every day.

This advice was built on the premise that music can be therapeutic. People of all ages universally enjoy and connect with music. Florence Nightingale, the founder of modern nursing, believed that music could promote healing and improve patient outcomes. Some modern-day researchers agree, especially when it comes to stress reduction.

Everyone experiences stress. It is a normal part of life. But not all stress is the same. Symptoms of stress can range from mild to severe. Its resolution can be relatively quick, or may involve coping with an unexpected, difficult, or traumatic situation over a longer period of time.

Responses to stress vary from person to person and involve the mind, body, behavior, and emotions. Some examples of symptoms commonly associated with stress can include headaches, muscle tension, insomnia, social withdrawal, poor concentration, and digestive issues.

If not well-managed, stress can lead to worsening health problems in the long term. High levels of stress are believed to be one of the major factors associated with cardiovascular disease, chronic pain, anxiety disorders, burn out, and addictions.

When we are stressed, our body produces rising levels of cortisol, known as the stress hormone. And here’s where music can make a difference: Making music, singing music, and even just listening to music have been shown to reduce stress by lowering cortisol levels, and decreasing heart rate and blood pressure.

If you like to sing, keep it up. Evidence supports its benefits. Multiple studies have measured cortisol levels pre- and post-singing rehearsals. Researchers found cortisol levels significantly reduced after singing for choral members. This is an inexpensive stress reduction strategy.

Interestingly, the drop in cortisol levels was less significant among soloists. The effects of musical types, tempos, and frequencies on stress are not well studied.

Neuroimaging studies on music and emotion have shown that music may strongly influence the amygdala, a part of the limbic system of the brain that along with other roles regulates emotional processes by releasing endorphins. Endorphins are hormones produced in your brain that help relieve pain, reduce stress, and improve mood.

Researchers have also found a harmonious association between music with other stress-related biomarkers like heart rate, blood pressure, cytokines, and oxytocin — involved in both the body’s regulation of inflammation and stress response.

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Another explanation for the positive effect of music on stress is that listening to or participating in music can provide a distraction from stress-related thoughts or feelings.

Anyone who has ever attended a rock or country music concert can apply the fan experience to the idea that music can bring joy and reduce stress. Communally singing and dancing along to familiar lyrics can foster a sense of community and connection. Witnessing a million Eagles fans chant, “Fly Eagles Fly,” is a wonderful example of how a song can connect us.

While it is one of my favorites, music is only one of many approaches to reducing stress that do not involve taking medications. Others include meditation, mindfulness, exercise, journaling, practicing gratitude, and relaxing and connecting with friends and loved ones.

The key is to be aware of and address your stress each day, because long-term stress can lead to more serious health issues. If you are concerned that your daily stress levels are not manageable, talk to your health-care provider for additional options. And may I suggest listening to your favorite tunes on the way to the appointment?

Sherri Becker, RN, has a doctorate in nursing practice and is an adjunct professor of nursing at Gwynedd Mercy University.