Music has this magical way of reaching into places words can’t touch. You know, like when you hear a song and suddenly feel seen? For me, that moment came when I was 13 years old, sitting on my bedroom floor, and Portishead’s “Sour Times” came on. That moody, haunting melody stopped me in my tracks. It wasn’t the bubblegum pop playing on the radio – it was raw, dark, and honest. Hearing Beth Gibbons sing, “Nobody loves me, it’s true, not like you do,” felt like someone had cracked open my chest and said, “Hey, it’s okay to feel this deeply.” That moment didn’t just change how I saw music; it changed how I saw myself. I’ve been in love with music ever since, as I’ve talked about here.
For highly sensitive people (HSPs) like me, music can be therapeutic. We feel everything so intensely – the beauty, the pain, the overwhelm. Music helps make sense of it all. It’s not just background noise; it’s a way to process emotions, find calm in chaos, and sometimes just feel less alone. Music can support mental health for highly sensitive people in a powerful and accessible way.
Why Music Feels So Personal to HSPs
If you’re highly sensitive, you’ve probably noticed how deeply music affects you. That’s because we process sensory input more intensely, and music – with all its layers and textures – hits differently. A soft piano melody can feel like a warm hug, while an upbeat track might be the push you need to tackle the day. It’s not just sound; it’s therapy in three minutes.
Music has this incredible ability to hold space for us. It’s like a best friend who doesn’t try to fix things but just sits with you and says, “I get it.” For HSPs, who often feel misunderstood or overwhelmed, this can be incredibly validating.
Music as Medicine
In my work as a therapist, music plays a starring role. It’s not about being a musician or even singing in tune (though belting out your favourite song in the shower is always encouraged). It’s about letting music support you. Here are some ways we can do that:
Breathing with music: Pairing slow, deep breaths with calming tracks can help bring you back to centre when life feels too much.
Creating your emotional playlist: Whether you need to cry it out, hype yourself up, or wind down, having go-to songs for each mood is a game-changer.
Mindful listening: Instead of having music on in the background, try really tuning in. Notice the lyrics, the beat, the little details. It’s a great way to get out of your head and into the moment. I’ve put together a sanctuary sounds playlist on Spotify for the perfect evening ambience.
Music can also help us tap into emotions we might otherwise bury. That’s why it’s so powerful in therapy. It’s like a key that unlocks parts of us we didn’t even know were there.
Not All Music Is Good Medicine
Here’s the thing – music isn’t always helpful. I know that might sound controversial, but hear me out. If you’re feeling anxious, blasting something chaotic might actually make you feel worse. Or if you’re heartbroken, listening to the same sad song on repeat can keep you stuck in that sadness. It’s about being intentional. Ask yourself, “What do I need right now?” and choose music that supports that need.
Reclaiming Your Voice
For so many HSPs, setting boundaries and finding our voice can feel impossible. But here’s a little secret: music can help. Singing, humming, or even just speaking the lyrics of a song you love activates the vagus nerve, which helps calm your nervous system. It’s like giving your body a little nudge to say, “You’re safe. You’ve got this.”
Music therapy has taught me so much about reclaiming my own voice. It’s shown me that it’s okay to be dark and moody, to love things that are a little offbeat, to be unapologetically myself. And I want that for you, too.
If you’re a highly sensitive woman feeling overwhelmed, stuck, or like the world’s just a bit too much, I’d love to support you. Together, we can use music and other mind-body techniques to help you process your emotions, set boundaries, and embrace your sensitivity as the gift it truly is.
Whether it’s through creating your own playlists, exploring sound therapy, or simply holding space for your unique experience, I’m here to help you find balance and feel more like yourself. Let’s turn the volume down on the noise of the world and turn up the music that makes you feel alive.