Stress although not universally defined ‘is our body’s response to pressures from a situation or life event’. When we experience stress our body is stimulated to produce stress hormones which evokes a ‘flight or fight’ response and activates our immune system. 

The feeling of stress is often justified or appropriate. It can help us through nerve-racking experiences such as public speaking, however we quickly return to a resting state again if what is stressing us is short-lived. The harm associated with stress results form when it persists over time. 

There are three main types of stress:

1. Acute Stress

Acute stress or short-term stress is the most common type of stress and can be easily recognised by most people. It usually comes from the demands and pressures of the recent past and/or near future. Due to its short term nature, acute stress is not recognised to cause extensive psychological harm. Nonetheless, frequent acute stress can cause some psychological distress. 

Symptoms of acute stress include:

• Stomach aches( ‘butterflies’),

• Sweating,

• Headaches

2. Episodic Acute Stress

Episodic acute stress ‘is when a person experiences acute stress frequently’. Those who experience episodic acute stress may feel like they are always under pressure and that things always go wrong. 

The effects of episodic acute stress are exhausting to the body and mind, hence why treating episodic acute stress requires intervention from a professional.

Symptoms of Episodic stress:

• Persistent migraines,

• Tensions headaches,

• Hypertension,

• Chest pains

3. Chronic Stress

Chronic stress ‘is ongoing stress resulting from long-term emotional pressure’. People suffering from chronic stress experience the ‘flight or fight response’ too often while allowing no time for the body to recover in between. This over stimulation of the nervous system may lead to other health problems. 

“If left untreated chronic stress can cause physical health problems such as heart disease and problems with the immune system.”

It is advisable to seek advice from a professional if you experience symptoms of either episodic acute or chronic stress.

How Music Can Help

Music and stress have a close relationship. Music can have a profound effect on both our emotions and our bodies. Researchers at the University of Nevada found that music ~60 beats per minute (BPM) can cause the brain to synchronize with the beat causing alpha brain waves (frequencies from 8 - 14 hertz or cycles per second). When we are relaxed, our brains are operating at the alpha brainwave frequency. 

“Music is viewed as an effective, non-invasive intervention for stress.”

Furthermore at the University of Alabama, Elise Labbé and her colleagues found similar results in their research. Students that listened to self-selected or classical music increased their feelings of relaxation and saw a reduction in negative emotional states compared to those that listened to heavy metal music.

The best music for reducing stress

In the Journal of Music Therapy (2002) Burns et al found low arousal stimulus music such as: classical music or sounds of rainfall, was more effective than heavy metal and hard rock music, defined as a high arousal stimuli, at reducing perceived and physiological measures of stress.

Perhaps it is best not to put on the grungiest or heaviest rock music you can find.

The idea of what constitutes relaxing music is up to you, but it is good to know which genres evoke different feelings in you. 

Here are some examples of what work for me:

• When I feel sad, I listen to indie music like Mac DeMarco ‘Still beating’  (that song will make the waterfall come on).

• When I feel stressed out, I listen to songs with slow tempos or songs with jazz elements. Some favourites are: ‘West Coast Love’ by Emotional Oranges and ‘Dollas and Cent’ by Juls. 

• I find listening to piano medleys assist in soothing my mind. I often listen to Summerland by William Grant Still for mediation and Florence Price’s Dances in the Canebrakes whilst cooking.

Next time you’re listening to songs, make note of the ones which make you feel happy, optimistic and most importantly relaxed. Why not make it an activity to listen to the mentioned songs and then explore even more.

About the Author:

Day dreamer and adventurer, when not swimming through videos of all things architectural, Chialuka can be found experimenting with spices and herbs to create new and exciting dishes.

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