How to Curate a Playlist That Reduces Stress and Anxiety: The Ultimate Guide

In today's fast-paced world, stress and anxiety can feel like constant companions. Between work, personal responsibilities, and the overwhelming noise of everyday life, it’s easy to feel mentally exhausted. One of the most accessible and effective ways to alleviate stress and anxiety is through the power of music. But not just any music – the right playlist can work wonders in reducing anxiety and promoting relaxation.

In this guide, we’ll explore how to curate a playlist that can help lower stress and anxiety. Whether you need something calming to listen to at work, or a playlist to unwind at home, you're sure to find something to help.

Why Music Reduces Stress and Anxiety
Before we dive into the specifics of creating your playlist, let’s take a moment to understand why music is so effective in reducing stress and anxiety. Research has shown that music can:
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• Lower cortisol levels: Cortisol is the hormone your body releases in response to stress. Studies have found that listening to relaxing music can significantly reduce cortisol levels, helping to alleviate stress.
• Promote relaxation: Music, especially with slow tempos and soothing melodies, can trigger the body’s relaxation response, lowering heart rate and blood pressure.
• Improve mood: Music stimulates the release of dopamine, the "feel-good" hormone, which helps to improve mood and reduce feelings of anxiety.
• Distract the mind: When you’re feeling anxious, your thoughts can spiral out of control. Music can provide a distraction, helping to refocus your attention and calm your mind.
  
  

Given all these benefits, it’s clear that music is a powerful tool for combating stress and anxiety. But how do you curate a playlist that achieves these calming effects?

Step-by-Step Guide to Curating a Stress-Reducing Playlist

1. Choose Relaxing Genres and Styles The first step in curating your playlist is to select music that has a naturally calming effect. Different genres evoke different emotions, and some genres are particularly well-suited for reducing stress.

• Classical music: Classical music, especially compositions by artists like Beethoven, Mozart, or Bach, has been shown to reduce stress and improve concentration. Slow movements and soothing melodies are perfect for calming your nerves.
• Ambient music: This genre is designed to create a tranquil environment. Artists like Brian Eno and Moby are known for their ambient compositions, which are ideal for relieving anxiety. I recommend tracks with very few vocals, to avoid the distraction of singing along!
• Nature sounds and instrumental music: Music that incorporates nature sounds (like rain, waves, or birds chirping) combined with soft instrumental pieces is an excellent choice. This genre mimics a peaceful, natural setting and helps reduce stress. My favourite is a rumbling thunderstorm which always helps me sleep.
• Jazz and Blues: Soft jazz or blues, especially instrumental tracks, can also be incredibly soothing, offering a relaxing, mellow vibe that’s perfect for unwinding.
• Lo-fi beats: Lo-fi music, with its calming beats and gentle melodies, has become popular for studying, working, and relaxation. The repetitive nature of lo-fi can induce a state of calm, making it ideal for reducing anxiety. It's often made with low-quality equipment to produce a distinctive "crackly" sound - like in an old movie.
  
  
  

2. Set a Slow Tempo Music with a slow tempo is most effective in promoting relaxation. Research suggests that listening to songs with a beats-per-minute (BPM) rate that mirrors your resting heart rate (around 60-80 BPM) can help slow your pulse and breathing, aiding in stress relief. When curating your playlist, aim to include songs that have a slower tempo, around 60 to 80 BPM. Avoid high-energy tracks with fast tempos, as these can increase anxiety or cause restlessness. If you're not sure how fast a piece, is, you can download a metronome app to your phone and check.


3. Incorporate Instrumentals and Vocals with Soothing Qualities While some people find that lyrics can be distracting when trying to reduce anxiety (like me!), others may find vocals soothing. If you prefer songs with lyrics, choose tracks with soft, calming vocals. Avoid songs with aggressive or highly emotional lyrics, as these can evoke stress. Instrumental tracks are often a safe bet for promoting relaxation, as they allow your mind to wander without the interference of words. Instruments like piano, guitar, strings, and subtle percussion work well in calming the mind. There is a whole series of classical versions of famous pop songs that were used for the Bridgerton soundtrack.


4. Include Music You Enjoy While some genres and tempos are universally calming, the music that personally resonates with you is key to creating a stress-reducing playlist. The emotional connection to a piece of music can significantly enhance its therapeutic effects. As you build your playlist, include songs that make you feel at ease, whether it's a childhood favourite, a piece of music associated with positive memories, or an artist whose sound always brings you comfort. Turn to these pieces when you need a particular boost.


5. Balance the Playlist A well-balanced playlist is essential. You don’t want your playlist to feel monotonous or repetitive, nor do you want it to be so varied that it disrupts your state of relaxation. Aim to include a mix of different tempos, instruments, and moods, but always keep the overarching theme of relaxation in mind. For example, start with ambient sounds or a slow classical piece, move to a lo-fi track, and then include an instrumental piece or a calm, lyrical song. A gradual flow between songs that encourages relaxation will help prevent the playlist from becoming too jarring. You should be able to notice the music, but also ignore it.


6. Test Your Playlist Once you've curated your playlist, it's important to test it in the environment where you plan to use it. Whether you're listening while working, studying, or relaxing at home, see how the playlist affects your mood. If certain songs increase your anxiety or stress levels, replace them with more calming options. The goal is to create a playlist that consistently helps reduce stress and anxiety, not add to it.


Examples of Songs for Your Stress-Reducing Playlist
Here are some examples of songs and artists that are known for their calming qualities:

• "Weightless" by Marconi Union: This ambient piece has been scientifically proven to reduce anxiety and stress.
• "Clair de Lune" by Claude Debussy: A soothing, classical piano piece that calms the mind. This is one of my favourites.
• "Sunset Lover" by Petit Biscuit: A tranquil, instrumental lo-fi track perfect for unwinding.
• "Blue in Green" by Miles Davis: A mellow jazz piece that’s perfect for relaxation.
• "The Four Seasons – Spring" by Antonio Vivaldi: An uplifting yet calming classical selection.
• "Breathe" by Pink Floyd: A mellow track with soft vocals and gentle instrumentation.
• "Cold Little Heart" by Michael Kiwanuka: Soulful vocals and a soothing melody, perfect for relaxing.
  
  
  

Final Thoughts: How to Use Your Playlist for Maximum Relaxation
Once you’ve curated your stress-reducing playlist, it’s essential to use it mindfully. Set aside time each day to listen to your playlist, whether it’s during a morning meditation, a break at work, or as part of your wind-down routine before bed.
If you’re feeling particularly stressed or anxious, listen to the playlist with headphones in a quiet, distraction-free environment for the best effect. Allow yourself to fully immerse in the music, focusing on the sounds and letting go of any worries.


Conclusion: Create Your Calming Playlist Today
Creating a playlist to reduce stress and anxiety is a personal and powerful way to improve your mental well-being. By selecting calming genres, paying attention to tempo and instrumentation, and ensuring that the music resonates with you, you can craft a playlist that helps reduce stress and brings relaxation into your daily routine.


Want some recommendations? I have curated some stress-busting playlists for you, over on Spotify. Check them out here!