Practical Musical Approaches to Recovery
Music is an especially effective creative outlet for processing and regulating these negative emotions. Similar to art, recovery music techniques are based on two primary methods. These forms are the receptive method and the active method. The receptive method focuses on listening to pre-recorded or live music. It can be used as either a relaxation exercise or an analytical exercise.
The active playing-based method is more experiential and involves playing a musical instrument and/or singing. Any instrument is encouraged in this method but the most common are hand drums, guitar, and piano. Aside from these two primary methods, there are many more ways to experience real recovery through music. But, what are some of these techniques? Here are six recovery music techniques that you can try on your own.
#1
Music Selection
The most common receptive exercise is music selection.
This analytical approach has the participant listen to a piece of music that they are already familiar with. The music chosen may be live or a recording. Self-selected music will often recall memories associated with it and bring emotions felt by the song to the forefront of their mind.
This technique works especially well when the participant visualizes themself in a pleasant environment while the song plays in the background. They can then talk about what they remember and feel when they listen to the song with a recovery coach. The participant can also choose to respond to the piece through non-verbal expressions like art or dance. You can find a worksheet with two music selection exercises at the bottom of this article to try out for yourself.
#2
Music Relaxation
Music relaxation is another common receptive exercise.
Its primary purpose is to induce a sort of “calm state.” This state allows the mind to relax and reduces stress. This approach is commonly used in yoga exercises but it’s also great for general daily unwinding. Music relaxation can help improve emotional resilience over time. This emotional resilience can be an effective counter to the long-term emotional hang ups created from a life of addiction.
#3
Music Bingo
Music Bingo isn’t a common receptive exercise, but it’s effective nonetheless.
For this group exercise, each participant draws an illustration of a well-known song. Everyone takes turns revealing their illustrations while other participants try to guess what song has been drawn. The person who guesses the song right must then sing it to the group. If that’s a little too nerve-wracking for some, the group can choose to sing it together.
As fun as that may sound, how does that help with recovery? It allows those who may not feel gifted enough to play an instrument or sing to still experience an interpersonal approach to music recovery. It also creates an “ice breaker” for peer shared-experience groups. Participants will often be more inclined to open up about feelings, experiences, and struggles that are recalled during the exercise.
#4
Music Re-creation
Music re-creation is another common receptive exercise.
A common active music recovery technique is music re-creation. The participant plays or sings along to a pre-composed, either familiar or new song. This approach is a powerful blend of the receptive music selection exercise and an active, often interpersonal, exercise. It fosters a (although, smaller) form of self-expression and engages the body with the mind similar to physical exercise. This combines the emotion/memory recollection of music selection with the confidence/stress rebalance of physical activity.
#5
Music Improvisation
This is your typical “jam session” approach to recovery.
Music improvisation is a musical recovery technique that involves the spontaneous, often interpersonal, music creation using simple instruments, body percussion, and/or vocals. The reflective benefits of this technique are compounded when a recovery coach or other guiding party is involved. A recovery coach can listen, interpret, and respond to the participant’s or group’s playing or mood. This fosters (often non-verbal) self-expression and communication and encourages freedom of choice and relationship-building.
#6
Songwriting
This approach has the participant create their own music, lyrics, or poetry.
Songwriting, also known as composition, is a less common active music recovery technique but its reflective benefits are tremendous. These creations can then be recorded or performed for a recovery coach or other audiences. This approach validates experiences and helps externalize thoughts and feelings associated with them. This technique is an effective long-term replacement habit for reducing stress, anxiety and depression. For an expanded analysis on this technique, check out our other article on songwriting and poetry.
The Benefits are Endless
Music recovery promotes self-growth and increases self-esteem.
These are two big things needed throughout recovery, especially in the beginning. Learning to play a new instrument or sing can be challenging. It takes time and dedication, but it’s worth it. The feelings of accomplishment and satisfaction after learning a new song or skill can build confidence and pride in a big way. This confidence can help in other parts of life too. Decision making, managing stress, and coping with cravings all become a little easier with the confidence of musical expression.
In addition to the personal benefits, music recovery repairs and boosts interpersonal skills. In group exercises, like music bingo or jam sessions, participants gain a sense of community as they learn new songs together and work as a team. Groups can also bond by viewing music videos or brainstorming their own music video ideas. Participants will often feel a sense of belonging that once seemed unattainable after forming or joining a musical group. So whether you do it alone or with fellow recovery members, pick up that instrument. Whether you just listen and talk about the music that moves you or you write, record and perform your own music, tell your story. Take back your life.
