Do you have your own stress-relief playlist? In the blink of an eye, exam season is upon us. A thin exam paper and a simple report card can bring heavy pressure to students. While appropriate pressure can motivate students to improve, excessive pressure can affect their physical and mental health. Studies show that listening to music is one of the most popular methods among young people for relieving stress. By finding the right music and combining it with sensory relaxation techniques, not only can it effectively ease tension, but it can also reduce anxiety and stress.
Seeking Calm or Craving Positivity? Choose the Right Music First
During the long exam month, music is undoubtedly a good companion for students. Many studies indicate that music can trigger the body to release dopamine and serotonin, chemicals that help us feel relaxed and happy, freeing us from tense emotions. However, this magical chemical reaction is not achievable with every type of music. Among various genres, funk and soul music are particularly effective in alleviating feelings of "depression," while lively and rhythmic music can help foster a positive attitude.
However, if we are already feeling tense and irritable, listening to strong rhythmic music can have the opposite effect, as a strong beat can increase our heart rate, making it even harder to calm down. Therefore, using music for stress relief involves some knowledge as well.
Of course, soothing music is generally a safe choice. A 2018 study in the U.S. on music psychology found that music with a rhythm of around 45 beats per minute (bpm) can effectively soothe listeners' heart rates and breathing frequencies. Thus, when students feel anxious and distracted due to exams and studying, playing some slow-paced music with gentle tones can be an excellent way to relieve stress. However, while recommendations are helpful, one should not force themselves to listen to music they dislike, as this can increase irritation and have the opposite effect. In contrast, familiar and preferred music can provide a sense of security and allow the mind to rest fully.
Want to Enhance the Therapeutic Effect of Music? Use Sensory Relaxation Techniques
For some students, music is closely linked to studying; they enjoy listening to white noise, like wind, rain, or flowing water, to help them concentrate. However, when this music is directly associated with studying, it can be harder to achieve relaxation. At this point, students can utilize auditory relaxation methods as part of sensory relaxation techniques for better stress relief. Auditory relaxation is one component of sensory relaxation, focusing on the sense of hearing. To practice this, first, create a playlist of your favorite songs, regardless of whether they are pop, country, or classical. Once your playlist is ready, find a quiet corner or wear noise-canceling headphones. Finally, relax and immerse yourself in the music, fully engaging your attention. One moment you might be lost in thought; the next, you’ll be enveloped in the sea of lyrics.
As melodies resonate in your ears, you gradually forget your stress, worries, and exams, allowing your mind to clear for better mental rest. While music is undoubtedly an effective stress-relief method, it should not be just a temporary fix. Students should regularly pay attention to their mental health, incorporating relaxation and stress-relief activities into their daily routines, rather than addressing negative emotions only when they affect daily life. This way, they can cultivate better mental well-being and more effectively cope with exams and other sources of stress. If students want to learn more about stress relief, they can visit the Education Bureau's student mental health information website: Mental Health@School, to collectively focus on mental health
