Music Therapy for Caregiver Burnout: Finding Relief and Support
- anissa62
- Jul 22
- 5 min read
DISCLAIMER: These methods are recommended for those who are at risk of burnout. Those actively experiencing burnout should engage with these experiences with a music therapist or other trained mental healthcare professional. Call or text 988, or use this list of relevant hotlines, if you are in crisis.
Understanding Caregiver Burnout: The Challenges of Selfless Love
Love is an action. To love is to be in motion. Sometimes, love is enough to give energy to itself, especially when caring for loved ones. It is also true, however, that through taking care of another, one often neglects to take care of oneself. This often paves the way for a phenomenon called caregiver burnout.
Caregiver burnout is burnout triggered by the stress of taking care of someone else. Caregiver burnout, like any other form of burnout, unfolds over time and is often due to a variety of stressors. If left unchecked, it can lead to immovable fatigue, distancing oneself from loved ones, and even emotional withdrawal from the individual receiving support.
There are many resources available for tackling caregiver burnout on one’s own. In addition to these, one can use music as a way to relieve stress, process challenging emotions, and build community. Here are a few ways you can use music in your daily life to avoid or mitigate caregiver burnout.
Valence Playlists: A Music Therapy Technique for Mood Regulation
As I’ve mentioned in a previous blog post, a valence playlist is a playlist that gradually shifts the music, and subsequently the listener, from an undesired emotion (or valence) to a desired one. In my original post, I talked about moving from sad to happy. When experiencing anxiety or stress, common feelings for caregivers, one can sequence a playlist to move from anxious to calm. Here is an example of what this playlist might look like, with the first song being the most anxious-sounding and the last being the least:
Scentless Apprentice – Nirvana
Helter Skelter – The Beatles
Bodysnatchers – Radiohead
Cut Your Hair – Pavement
Could You Be Loved – Bob Marley & the Wailers
Dreams – Fleetwood Mac
Dirty Work – Steely Dan
Fool – Adrianne Lenker
All I Wanna Do – The Beach Boys
Águas De Março – Elis Regina & Antônio Carlos Jobim
How to Create Your Mood-Shifting Music Playlist
Now, this is a list that satisfies my hipster tendencies; yours can include whatever genres and artists you’d like. When making a playlist, keep the following in mind:
If it’s too short, it might not have the desired impact. If it’s too long, it might not bring you the relief you need in time.
For anxious songs, consider what kind of music matches the energy you feel when anxious or stressed. What speed would that song be? What volume? Is it harmonious or discordant? What are the lyrics about?
For calm songs, consider the kind of music that matches the energy you feel when calm or relaxed. What speed would that song be? What volume? Is it harmonious or discordant? What are the lyrics about?
It’s often easiest to start with the most anxious/calm songs and then work your way to the middle. If you’re struggling with this part, ask yourself, “If I dialed down/up the intensity on this song, what might it sound like? What is a song that most closely matches this sound?”
Self-Awareness Through Music: Applying the Iso Principle for Caregivers
In music therapy, there is a technique called the iso principle. This involves the music therapist choosing a song that matches the client’s mood and then gradually choosing music to shift their mood to a more desirable state. This is essentially what we’ve done above, except I’ve called it a “valence playlist” because “iso principle playlist” doesn’t read as well.
The reason why I bring this up is that a core component of the iso principle is meeting someone where they’re at emotionally. This is often why listening to calm music when you’re feeling anxious doesn’t work; it’s where you want to be, not where you are. This is important because, oftentimes in work with burnout, including caregiver burnout, we want to focus on the destination without tending to our present needs. Not tending to our needs is often how we end up burning out in the first place. So if you’re listening to calming music and thinking to yourself, “This isn’t working for me”, it might be a sign that you need to check in with how you’re feeling to adequately meet yourself where you’re at. If no music helps with your levels of stress, especially when it typically does, it may be time to seek support from a music therapist or other healthcare professional. Annapolis Music Therapy specializes in supporting individuals facing stress and burnout.
Playing an Instrument: A Creative Outlet for Caregiver Stress Relief
According to an NIH study, playing an instrument is associated with a decrease in anxiety, mood improvements, and emotional expression. There are also cognitive and fine motor benefits to playing as well. These therapeutic benefits of music are not reserved for virtuosos or lifetime musicians—these are for everyone. Playing an instrument for stress relief is accessible to all, and is particularly beneficial for those experiencing caregiver stress.
Accessible Instruments for Therapeutic Music Play
In my spaces, for anyone who is playing an instrument for the first time, I always start by saying there’s no wrong way to play. The point of music therapy and therapeutic music is not always to master an instrument; the idea is to play it in a way that’s most authentic to you. If you already play an instrument, improvise on it in a way that feels natural to you, or play a song that matches how you feel. If you haven’t had experience with musical instruments, here are a few that we often use in music therapy, they are easy to learn, relatively inexpensive, and non-intimidating:
Hand drums – djembes, tubanos, buffalo drums, etc
Xylophones & marimbas
Ukuleles
Other percussion instruments like tambourines, maracas, bells, etc
Music in Community: Building Support Networks for Caregivers
Finally, making and sharing music with others is a powerful way to relieve stress, express oneself, and connect with others on a deeper level. Groups can be drum circles, music appreciation groups, or anything else where music is the medium for connection. If you’re so inclined and have the time, starting or joining a band would be a great way to be a part of a musical community.
Group Music Therapy for Caregiver Support and Connection
Music groups that are facilitated by a music therapist have the support necessary to go deeper than a non-facilitated group might. These groups, in addition to the above benefits, enable participants to discuss challenging issues, find validation in others’ experiences, and share resources amongst each other. They provide a unique space for caregiver support and stress management through music.
Finding Caregiver Support at Annapolis Music Therapy
At Annapolis Music Therapy, we will be having a group like this starting August 28th. More details can be found here . Explore our music therapy services in Annapolis to combat caregiver burnout.
I do not recall where I first heard this quote, but a quote that I heard years ago that’s always stuck with me is, “You cannot pour from an empty cup”. Burnout is the empty cup, and through music, one has a way to refill it and promote overall mental wellbeing for caregivers struggling with burnout.