Calm Stress - Using Music To Effectively Reduce Stress And Anxiety

Calm Stress - Using Music To Effectively Reduce Stress And Anxiety

Most of us are familiar with the fact that music has an effect on our mood and feelings. It can allow us to relax or help us to come alive. Some people even find it hard to function without continuous background music. The great news is that music has been shown to effectively reduce stress and anxiety and can be of great help in relieving certain symptoms. If you're looking for a quick and easy way to reduce stress, then perhaps it's time to try a regular dose of your favourite music. Read on to find out how music can help you reduce stress and anxiety.

Stress and anxiety are brought on by our perception of being in a situation where we are not able to cope effectively or where fear is involved. When our stress response is activated, it tends to raise the heart rate and release stress hormones such as cortisol and adrenaline into the body, which suppress the immune system and stimulate us to prepare for "fight or flight". When stress happens on a regular basis, we will start to experience stress related problems such as heart disease, stomach and bowel disorders and reproductive problems.

Some people cope better with stress than others and this often depends upon your personality type and your perceptions and outlook in life - for example, whether you view certain situations as challenges or problems or how much support you receive from the people around you. Men tend to react more to stress factors more than women, although when women take on male roles, this difference is not so pronounced.

The good news is that music and music therapy have been shown to reduce the activation of these responses and calm our symptoms of stress. Tests in various clinical situations have consistently shown music to help patients face their fears and reduce their anxiety. In one test, when music was played before and during surgery, 93% of patients found it helpful in reducing stress. Studies have shown that music helps to lower blood pressure, reduce heart rate, and lower levels of stress hormones in addition to decreasing anxiety. In some studies, those with the highest levels of anxiety were found to benefit the most.

Of course the music that can help us to reduce stress is often subject to individual preference and specific situations. Our response may vary, depending upon volume, type of music, familiarity and current mood. Loud or fast music may have the effect of stimulating us rather than relaxing us. Generally the most relaxing music would be relatively slow with a repetitive rhythm and stable contours.

So, next time you start to feel stressed, why not sit back, relax and try listening to one of your favourite soothing tracks, to help relieve those symptoms? There is a weight of evidence to suggest that this should help you to feel better. And, if you find that it does help, be sure to incorporate music amongst your regular stress management strategies.

References: Stress reduction through music in patients undergoing cerebral angiography, 2000, Schneider, Schedlowski, Schurmeyer and Becker, Neuroradiology(200) 43:472-476. Relaxing music prevents stress-induced increases in subjective anxiety, systolic blood pressure, and heart rate in healthy males and females, Knight and Richard, 2001, Journal of Music Therapy XXXV111(4), 2001, 254-272.

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Sample International Recipes During Winter Olympics

So, here's a simple recipe combining the best of those flavors while providing a quick, simple, nutritious, delicious family meal. Jamaican Jerk Chicken with Mango Salsa : Prepare all in advance to allow the flavors to meld. Grill the chicken at the last minute, and serve with rice and peas, or with grilled vegetables. Later in the evening, how about vanilla ice cream complemented by bananas and caramel sauce? Need some great snacks? Try smoked salmon served the Nordic way, on rye or flatbread, with a dollop of sour cream and capers; or buy bagels and pile the halves with cream cheese, topped by lox, onion and tomato. A third alternative: roll slivers of smoked salmon into suchi rolls with green onion and avocado; serve with pickled ginger, wasabi and a bit of soy for dipping. Whole Wheat Soft Pretzels : With a bread machine, a little time and the goal of winning raves for your efforts, baking these pretzels will win you the gold for sure. Perhaps a Saturday project with the kids, these require some care, but they are great! The games in Sochi fueled visions of Russia in the winter; and also visions of borscht, blinis and piroshkis -- if you want to try some authentic dishes, you'll find great recipes on this site , as well as history and additional insights into the culture. For simple, however, this one can't be beat! Russian Eggs with Horseradish Sauce : Quick and delicious! This is a keeper for summer barbecues and family buffets, as well. You can search the web for your own finds -- we know there's a whole world of recipes, and as many ways to celebrate the Olympics as there are nationalities in the competition.
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