The Art of Making a Music Playlist: Using Music as a Tool to Ground

Before the time of Spotify, there was Windows Media Player, MP3s, and cassette tapes. People created their own playlists mixing different artists and genres to create the ultimate mood experience. While there is something to be said about having Spotify create a playlist and introduce new songs, there is something powerful about the process of creating your own. Music can be an effective resource and help to influence your energy. At times, music can be a way to ground or act as a container. A container is a coping strategy used to help create a boundary between thoughts, emotions, memories, or images intruding in your mental space and creating challenges to being in the present moment. The container can be visual or a physical object to help hit pause or return to a more neutral and manageable head space and body experience.

How is a container used?

The container is intended to hold these interfering memories, stressors, to-do list items, heightened emotions, and other experiences while you continue the day. When choosing your own visual or physical container, it is important to choose an object that can be closed securely, whether it:

Locks Has a lid Has a latch

Zips Seals Ties

This container has endless capacity. It will not ever be full and is available for you as long as you need it. It can be a general object or might have personal meaning for you. The container can be very simple or complex.

A container is not a space where you bury problems, feelings, memories and never look at them again. The container holds these different pieces until you are ready, able, or choose to take them out and address them.

Note: Sometimes the container is one step in a series of strategies to help ground. At times, it may be the last step after using other soothing or grounding strategies, or it may be the first before exploring what else is needed in the moment to cope.

Creating a musical container through a playlist

The first song starts from a neutral or low-mid energy space. Then, shift to a song that increases the energy, but is not yet at the highest point. That is the role of the song in the middle, before letting the music crest back into a more soothing, lower energy space. You may notice this is something you are already doing naturally. Only now, we will do it more intentionally.

To make it manageable, choose three to five songs to create the playlist/container. There may be a theme or specific emotion you hope to feel or shift during the playlist such as "let it out" or "feel good." It may also focus on shifting energy so that by the end you move from less energy to increased energy or from overpowering energy to a decreased, more comfortable state. First, choose at least one song that captures the emotion or what you are hoping to shift, which will go in the middle of the playlist.

Consider what type of music and genres to add to your playlist.

*If you are someone whose experience includes disassociation, be mindful of your music selection by noticing how you respond to different forms of music. Avoid music specifically created to put you in a trance-like state, with no defined beat, or have overly activating lyrics. Although this is a survival response that has a reason for existing, we are working to shift towards being present.*

Some questions to ask yourself:

~What are the parts of myself that are in need of soothing?

~What is it that I need in this moment?

~What emotions are coming up?

If words are not available, and if it feels safe to do so, consider checking in or near your body, and notice what comes up with curiosity and without judgement. For survivors of trauma, checking in with the body may feel activating or unsafe. In this case, consider the energy within your immediate space.

~ What areas are carrying tension or sensation?

~Are you noticing more or less energy?

~What emotion is attached to that experience?

When you are able to recognize the energy state and name the emotional experience it will give you the direction where to go next. Sometimes the process of music, especially when coupled with movement, allows for energy and uncomfortable sensations to move out of the body. In other cases, more grounding and coping tools are needed. Notice this with curiosity and without judgement.

Creating a connection with different grounding strategies

A simple way to do this is through soothing the five senses. With hearing addressed through music, what other senses (sight, smell, taste, touch) can you add? For example, this could look like listening to music while looking at an image that increases calm, peace, brings a smile, a neutral response, or even a sense of awe like the photograph below. Continue to be curious about the process while adding to your grounding toolbox or toybox, whichever word lands more for you.

Are you interested in experiencing this for yourself in a supportive space and community? Learn how to make this a part of your own therapeutic journey.

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*Creative Content medical disclaimer: Although I am a Licensed Clinical Social Worker/Licensed Independent Clinical Social Worker, the information and content provided on this website is for informational purposes only and does not constitute a client/therapist relationship. A client/therapist relationship is only formed after we have expressly entered into a written agreement with signed documentation and fee structure through Therapy with LnDukes, LLC. The information presented here is not a replacement or substitute for individual therapy or medical advice with your own mental health service provider who can address your specific needs for treatment.