Music & Emotions: How Songs Can Help You Regulate Your Mood Have you ever noticed how listening to a certain song can completely shift your mood? 🎶 Filmmakers use music to make us feel scared, inspired, or moved to tears—and in our everyday lives, music works in much the same way. Researchers have found that music doesn’t just affect our emotions on the surface—it activates areas of the brain tied to joy, sadness, anger, fear, and even love. It can also spark physical reactions, from goosebumps to changes in heart rate (Schaefer, 2017). That’s why music has become such a powerful tool in mental health and emotional regulation. The Healing Power of Music Therapy The study of music’s emotional impact has paved the way for music therapy, where trained therapists use music to help people navigate challenges. This can include listening, creating, or recreating music—and it has shown positive results across many areas of care: Physical therapy: supporting patients with Parkinson’s disease. Cognitive interventions: improving memory and language skills in people with Alzheimer’s. Emotional health: reducing symptoms of anxiety and depression (Tang et al., 2020). Music therapists go through extensive training to apply these tools effectively, but you don’t have to be a professional to experience the benefits. Chances are, you already use music to regulate your emotions—whether that’s classical music for focus, upbeat songs to boost your energy, or sad songs that help you feel understood. Using Music for Emotional Regulation One structured way to use music for emotional health comes from Dialectical Behavior Therapy (DBT). Jordan Elias of It’s Complicated developed the Emotional Regulation Playlist, a technique designed to guide you from your current mood toward the emotional state you’d like to be in (Elias, 2025). Here’s how you can create your own emotional regulation playlist: Identify Your Emotions – What are you feeling right now? Name it. Then ask yourself how you’d like to feel instead. Choose Songs That Match Your Mood – Start with music that reflects your current emotional state. This helps you feel seen and validated. Transition Slowly – Select songs that gently bridge the gap between where you are and where you want to be. Elias recommends 5–6 songs per playlist. End With Your Goal – Finish with songs that embody your desired mood. Notice how you feel at the end of the experience. This simple tool can leave you feeling steadier, more balanced, and better prepared for whatever comes next in your day. Counseling Support in Highlands Ranch & Denver While music can be a powerful coping skill, sometimes emotions feel overwhelming. That’s when working with a therapist can help. At One Step Beyond Counseling & Wellness in Highlands Ranch, CO, our therapists are here to support you in finding tools—like music therapy, DBT skills, and other coping strategies—that honor both your struggles and your strengths. 👉 Reach out for a free phone consultation today. Whether you’re looking for counseling in Highlands Ranch, mental health therapy near Denver, or new ways to regulate emotions through music and mindfulness, we are here to support you every step of the way. Further Reading Elias, J. (2025, June 12). The Emotional Regulation Playlist: Using music to shift your mood. It’s Complicated. Read here Heshmat, S. (2019). How is music used for emotion regulation? Psychology Today.
Read here Schaefer, H.-E. (2017). Music-Evoked Emotions—Current Studies. Frontiers in Neuroscience. Read here Tang, Q., Huang, Z., Zhou, H., & Ye, P. (2020). Effects of music therapy on depression: A meta-analysis of randomized controlled trials. PLoS ONE. Read here
This post was developed in collaboration with Tori Roper One Step Beyond Counseling & Wellness.
