Making music for your mind

Singing, humming and playing wind instruments all mean breathing in and then letting the air out slowly. Long, slow out-breaths are part of many calming breathing exercises. See Breathing basics for more.

It’s hard to ruminate while counting beats or finding the next chord. Learning a new skill is one of the NHS’s five steps to better mental wellbeing.

Banging a drum, belting a chorus or playing a sad melody can let feelings out safely. Music therapists use singing, playing and songwriting to help people express emotions.

The first time you play a full song, or sing a note you couldn’t reach before, you feel capable. Those small wins matter, especially when life feels out of control.

Making music together means breathing, listening and moving in time. Feeling connected to others can lower the risk of depression and anxiety.

Ways to let go of “good”

• Make up silly songs about your day
• Play alone first, where no one can hear
• Say “I’m just playing around” out loud
• Set a 5-minute timer and stop when it rings

If an instrument feels like too much, start with your body. Clap along to a song. Tap a rhythm on your knees. Hum the tune. That is making music.

Repeating a simple pattern, like four chords or a steady drum beat, can feel calming and steady. You don’t need to keep learning new things to get the benefit.

Easy ways to start

• Sing along to one favorite song each day
• Sing while you cook, clean or walk
• Try singing a song slowly, focusing on long breaths out
• Record yourself only if it feels fun, not to judge

A study followed new adult education classes for 7 months. Singing groups felt close to each other faster than craft or writing groups at first, though the others caught up later. Researchers call this singing’s “ice-breaker effect.”

Look for

• “No audition” or “all welcome” choirs
• Faith, school or senior center singing groups
• Library or community center sing-alongs

In a trial with 134 mothers with postnatal depression, mothers with moderate to severe symptoms who joined 10 weeks of group singing with their babies recovered faster than those in usual care. Group play sessions did not show the same effect.

Songs from your culture, faith or childhood can bring comfort and connection, especially if you live far from family. Teach one to a friend or child, or ask an elder to teach you.

In a UK study, 30 adults using mental health services joined a 90-minute drumming group each week for 10 weeks. By week 6, depression had eased and social resilience had grown. By week 10, anxiety and wellbeing had improved too, and the gains held 3 months later.

The study was small and people weren’t randomly assigned, so the results are encouraging rather than certain.

In a drum circle, people sit together and build a rhythm as a group. A leader may start a simple beat for others to join. Mistakes disappear into the sound.

Where to look

• Community centers and libraries
• Music stores
• Parks and festivals
• Recovery and wellness centers

• A cardboard box or an upside-down bucket
• A jar of rice or beans as a shaker
• Pens on a book
• Your hands on your knees or chest

With only four strings, many people learn a few chords quickly and can play simple songs soon after. It’s easy to carry and gentle on your fingers.

Pressing a key always makes a clean note, so you can start playing simple tunes right away. A small keyboard with headphones lets you practice privately.

Guitar takes a bit of patience while your fingertips toughen up. Many favorite songs only use a few chords, so you can play along with music you know.

Wind instruments ask you to breathe slowly and steadily, which can be calming. A harmonica fits in a pocket.

• Borrow from a friend, school or library (some lend instruments)
• Community classes for adult beginners
• Free video lessons online
• Free music apps with tuners and simple lessons
• Renting before buying

If you hear a harsh voice saying “you’re terrible,” try answering it like a kind teacher would: “You’re learning. That’s how it’s supposed to sound right now.” See Self-compassion & your inner critic for more.

Playing for a long time without rest can cause pain or injury. Take breaks, keep your shoulders loose and stop if something hurts.

Long or repeated time around sounds of 85 decibels or more can cause hearing loss, and that loss is permanent. Use earplugs made for musicians in loud rehearsals, and keep amps at a sensible level.

• Leave your instrument out where you can see it
• Play one song after dinner each night
• Sing on your morning walk
• Track your sessions in “My practice log”

1. Pick a tune you already know
2. Write new words about a feeling or your day
3. Don’t worry about rhyming. Be honest
4. Sing it out loud, or keep it private

Many free apps let you layer drums, bass and melodies without playing an instrument. Making a beat can be a great outlet for teens and anyone who loves hip-hop, electronic or pop music.

Play a few notes and follow your ears. Try playing how you feel right now: slow and low for sad, fast and bright for excited. Improvising is also used in music therapy.

Some songs are just for you. Writing about hard things can help, but if a song brings up more pain than you can handle, set it aside and reach out to someone you trust.

Played in school years ago? Many towns have adult community bands where returning players are welcome. Ask at music stores, colleges or community centers.

Some cafés, music stores and libraries host beginner-friendly jams. You can just listen the first time to see what it’s like.

• Karaoke night with family or roommates
• Learn a song together with your child
• Ask a grandparent to teach you a song from their youth
• Play together over video with a faraway friend

Try saying

• “I love hearing you play.”
• “Want to show me what you’re learning?”
• “Can I come to your concert?”

If someone who loved making music suddenly stops and pulls away, check in gently. It may be a sign they are struggling.

Hum on your commute, sing while you cook, or play one song before bed. Music fits into the gaps of a busy day.

• Play alone until you feel ready, or forever
• Start with one trusted person
• Take slow breaths, with long breaths out, before you start
• Choose groups that don’t do solos or auditions

Instruments can be adapted for one hand, limited grip or seated playing, and many apps let you make music by touch or voice. Board-certified music therapists work with people of all abilities.

Deaf and hard of hearing people make and enjoy music too, often through vibration and rhythm. See Deaf & hard of hearing.

When you feel low, even picking up an instrument can feel huge. Try just humming along to one song, or holding your instrument for a minute. Small steps still count.

A board-certified music therapist (MT-BC) uses music within a caring relationship to help you reach personal goals, like managing stress or expressing feelings. No musical skill is needed.