How To Use the Power of Music to Manage Your Emotions.

Have you ever been wandering the aisles of Trader Joe’s when a song comes on that takes you back to an old relationship or a distant memory? Suddenly, you’re not just shopping for groceries, you’re reliving a moment from your past. Music has a magical way of tapping into our memories and stirring up emotions. This is exactly what the Iso Principle in music therapy is all about.

So, what’s the Iso Principle? 

Iso is a Greek word that means equal. It’s a central concept in music therapy where the music is first chosen to match one’s current mood. This is important because if you are feeling depressed or unmotivated, playing music with a fast tempo and rich timbre could actually be agitating because it is too different from how you are feeling in the moment. 

Next the music is gradually shifted to guide you towards a different, usually more pleasant emotional state. Imagine it as a musical journey, where the music help you shift from feeling stressed or sad to feeling calm and uplifted. Music has mood-altering and sedative benefits, and if intentionally transitioned it can be an effective way to regulate your emotions.

But how does this work? The science behind the Iso Principle in music therapy indicates that our brains have a profound response to music, with studies revealing that music can activate the same neural pathways involved in emotional processing and memory. Familiar music can trigger vivid memories and emotions by stimulating the brain’s hippocampus and amygdala. So, using music that matches your mood and gradually shifts, leverages powerful brain connections to help guide your emotions towards positive states.

How You Can Use the ISO Principle:

You can apply it in your daily life to manage your emotions by creating your own playlists for different emotional states. Here’s how:

1. Identify Your Current Mood: Take a moment to check in with yourself. How are you feeling right now? Anxious, sad, stressed, lonely, angry, or perhaps tired?
2. Choose Music That Matches Your Mood: Start with music that aligns with your current emotional state. If you’re feeling down, pick a song that resonates with your sadness. If you’re stressed, choose something with a fast tempo.
3. Gradually Shift the Music: Slowly transition to music that reflects how you want to feel. If you’re aiming to feel more energized, introduce more upbeat tracks. If you want to relax, move towards calmer, slower tunes.
4. Notice the Changes: Pay close attention to how your body and mind respond to the music. This awareness can help you fine-tune your playlist to better serve your emotional needs.

Here are some ways to get started:

1. The Uplifting Playlist: Energize and Motivate

When you need a boost of energy or motivation, an uplifting playlist is your go-to. Think of those moments when you’re gearing up for a workout, tackling a challenging task, or just needing a burst of positivity.

Key Ingredients:

• Upbeat Tempo: Fast-paced songs that get your heart racing.
• Positive Lyrics: Songs with encouraging, optimistic messages.
• Energetic Genres: Pop, rock, electronic dance music (EDM).

Examples:

• “Happy” by Pharrell Williams
• “Uptown Funk” by Mark Ronson ft. Bruno Mars
• “Can’t Stop the Feeling!” by Justin Timberlake

2. The Relaxation Playlist: Unwind and De-Stress

When life gets overwhelming, a relaxation playlist can help you unwind and de-stress. This playlist is perfect for winding down after a long day, meditating, or creating a calming atmosphere at home.

Key Ingredients:

• Slow Tempo: Gentle, slow-paced music.
• Soothing Sounds: Acoustic, instrumental, or ambient tracks.
• Calm Genres: Classical, jazz, soft rock, new age.

Examples:

• “Weightless” by Marconi Union
• “Clair de Lune” by Claude Debussy
• “Meditation Music” by Various Artists

3. The Focus Playlist: Concentrate and Work

For times when you need to concentrate and get work done, a focus playlist can keep distractions at bay and help you maintain a steady rhythm.

Key Ingredients:

• Instrumental Tracks: Music without lyrics to avoid distractions.
• Consistent Beat: A steady tempo to keep you in the zone.
• Ambient Sounds: Background music that enhances concentration.

Examples:

• “Lo-Fi Hip Hop Beats” by Various Artists
• “Mozart for Study” by Various Artists
• “Café del Mar” by Various Artists

4. The Nostalgia Playlist: Reflect and Reminisce

Sometimes, you want to take a trip down memory lane. A nostalgia playlist can evoke cherished memories and connect you to your past.

Key Ingredients:

• Personal Favorites: Songs that have special meaning to you.
• Era-Specific Hits: Music from a particular time in your life.
• Sentimental Lyrics: Songs that tell a story or evoke strong emotions.

Examples:

• “Take On Me” by a-ha
• “Bohemian Rhapsody” by Queen
• “Wonderwall” by Oasis

5. The Sad Playlist: Process and Heal

When you’re feeling down, a sad playlist can help you process and validate your emotions. It’s not about wallowing in sadness but about giving yourself space to feel and heal.

Key Ingredients:

• Melancholic Melodies: Songs with slower tempos and minor keys.
• Emotional Lyrics: Lyrics that speak to your feelings of sadness or loss.
• Reflective Genres: Indie, alternative, blues, ballads.

Examples:

• “Someone Like You” by Adele
• “Fix You” by Coldplay
• “Hallelujah” by Jeff Buckley

6. The Happy Playlist: Celebrate and Enjoy

For moments of joy and celebration, a happy playlist can enhance your mood and make a good moment even better.

Key Ingredients:

• Cheerful Tempo: Bright, fast-paced music.
• Joyful Lyrics: Songs that celebrate happiness and life.
• Festive Genres: Pop, reggae, dance, funk.

Examples:

• “Dancing Queen” by ABBA
• “Walking on Sunshine” by Katrina and the Waves
• “Good Vibrations” by The Beach Boys

Finally, Some Sample Playlists:

1. From Stressed to Relaxed

Starting Point: Stress

1. “Blinding Lights” by The Weeknd – Fast-paced and energetic.
2. “Radioactive” by Imagine Dragons – Intense and powerful.

Transition

3. “Holocene” by Bon Iver – Calmer, yet still engaging.
4. “Lost in Japan” by Shawn Mendes (Acoustic) – Slower, soothing vibes.

Ending Point: Relaxation

5. “Weightless” by Marconi Union – Designed to reduce anxiety.
6. “Sunset Lover” by Petit Biscuit – Chill and ambient.
7. “Clair de Lune” by Claude Debussy – Gentle and peaceful.

2. From Sad to Happy

Starting Point: Sadness

1. “Someone Like You” by Adele – Heartfelt and emotional.
2. “The Night We Met” by Lord Huron – Reflective and melancholic.

Transition

3. “Budapest” by George Ezra – Light and melodic.
4. “Ho Hey” by The Lumineers – Upbeat and folky.

Ending Point: Happiness

5. “Walking on Sunshine” by Katrina and the Waves – Bright and joyful.
6. “Good as Hell” by Lizzo – Empowering and fun.
7. “Happy” by Pharrell Williams – Pure joy.

3. From Anxious to Calm

Starting Point: Anxiety

1. “Stressed Out” by Twenty One Pilots – Relatable and intense.
2. “Under Pressure” by Queen & David Bowie – Reflects high tension.

Transition

3. “Rivers and Roads” by The Head and the Heart – Gentle and introspective.
4. “Banana Pancakes” by Jack Johnson – Easy-going and soothing.

Ending Point: Calm

5. “Better Together” by Jack Johnson – Relaxing and comforting.
6. “Breathe Me” by Sia – Soft and tender.
7. “Weightless” by Marconi Union – Ultra-relaxing.

4. From Lethargic to Energized

Starting Point: Lethargy

1. “Stay” by Rihanna ft. Mikky Ekko – Slow and reflective.
2. “Creep” by Radiohead – Melancholic and mellow.

Transition

3. “Africa” by Toto – Steady and uplifting.
4. “Send Me on My Way” by Rusted Root – Energetic and rhythmic.

Ending Point: Energized

5. “Eye of the Tiger” by Survivor – Motivating and powerful.
6. “Can’t Stop the Feeling!” by Justin Timberlake – Infectiously upbeat.
7. “Uptown Funk” by Mark Ronson ft. Bruno Mars – High-energy and fun.

5. From Angry to Peaceful

Starting Point: Anger

1. “Break Stuff” by Limp Bizkit – Raw and intense.
2. “Smells Like Teen Spirit” by Nirvana – Grunge and rebellious.

Transition

3. “Where Is the Love?” by The Black Eyed Peas – Thought-provoking and hopeful.
4. “Let Her Go” by Passenger – Calmer, reflective tone.

Ending Point: Peacefulness

5. “Yellow” by Coldplay – Warm and soothing.
6. “The Sound of Silence” by Simon & Garfunkel – Tranquil and contemplative.
7. “Meditation Music” by Various Artists – Ambient and serene.

From Overwhelmed to Focused

Starting Point: Overwhelmed

1. “Breathin” by Ariana Grande – Reflects the need for calm amidst chaos.
2. “Fix You” by Coldplay – Uplifting yet calming.

Transition

3. “Gravity” by John Mayer – Gentle and grounding.
4. “Chasing Cars” by Snow Patrol – Steady and soothing.

Ending Point: Focused

5. “Bach: Cello Suite No. 1 in G Major” by Yo-Yo Ma – Clear and precise.
6. “Study Beats” by Various Artists – Instrumental and steady.
7. “The Imperial March” by John Williams – Powerful and focused.

From Bored to Inspired

Starting Point: Boredom

1. “Daydream” by Tori Kelly – Light and dreamy.
2. “Bored to Death” by blink-182 – Reflects the feeling of dissatisfaction and boredom.

Transition

3. “Pocketful of Sunshine” by Natasha Bedingfield – Bright and uplifting.
4. “Dog Days Are Over” by Florence & The Machine – Energetic and hopeful.

Ending Point: Inspiration

5. “Viva La Vida” by Coldplay – Epic and motivating.
6. “Roar” by Katy Perry – Empowering and invigorating.
7. “Lose Yourself” by Eminem – Powerful and inspiring.

From Frustrated to Content

Starting Point: Frustration

1. “Numb” by Linkin Park – Expresses intense emotions.
2. “Boulevard of Broken Dreams” by Green Day – Reflects feelings of frustration and isolation.

Transition

3. “Come As You Are” by Nirvana – Steady and introspective.
4. “Take It Easy” by Eagles – Laid-back and calming.

Ending Point: Contentment

5. “Three Little Birds” by Bob Marley – Reassuring and positive.
6. “Better Together” by Jack Johnson – Warm and comforting.
7. “Banana Pancakes” by Jack Johnson – Light-hearted and happy.

From Lonely to Connected

Starting Point: Loneliness

1. “All By Myself” by Celine Dion – Classic expression of loneliness.
2. “The Night We Met” by Lord Huron – Haunting and reflective.

Transition

3. “Hold On, We’re Going Home” by Drake – Smooth and inviting.
4. “Budapest” by George Ezra – Light and uplifting.

Ending Point: Connection

5. “Lean on Me” by Bill Withers – Warm and supportive.
6. “You’ve Got a Friend” by James Taylor – Reassuring and friendly.
7. “Count on Me” by Bruno Mars – Joyful and affirming.

From Uncertain to Confident

Starting Point: Uncertainty

1. “Let It Be” by The Beatles – Comforting and reassuring.
2. “In My Blood” by Shawn Mendes – Honest and relatable.

Transition

3. “Stronger” by Kanye West – Empowering and motivating.
4. “Eye of the Tiger” by Survivor – Classic and energizing.

Ending Point: Confidence

5. “We Will Rock You” by Queen – Bold and powerful.
6. “Fight Song” by Rachel Platten – Determined and strong.
7. “Unstoppable” by Sia – Triumphant and confident.

From Disappointed to Hopeful

Starting Point: Disappointment

1. “Someone Like You” by Adele – Heartfelt and emotional.
2. “The Scientist” by Coldplay – Reflective and melancholic.

Transition

3. “Human” by Christina Perri – Honest and inspiring.
4. “Rise Up” by Andra Day – Uplifting and empowering.

Ending Point: Hopeful

5. “Best Day of My Life” by American Authors – Bright and optimistic.
6. “Here Comes the Sun” by The Beatles – Warm and hopeful.
7. “Don’t Stop Believin'” by Journey – Classic and inspiring.

Enjoy listening and emotional balancing!