Building a Musical First Aid Kit: Using Punjabi Music for Mental Health
Music therapists recommend curating playlists for specific emotional needs. Here's how to build a Punjabi music toolkit for stress, sadness, anxiety, and energy.
Music therapists have a concept called the "iso principle" — the idea that you should match music to your current emotional state first, then gradually shift toward your desired state. This isn't about forcing positivity; it's about meeting yourself where you are and gently moving forward.
The Iso Principle in Practice
Developed by music therapist Ira Altshuler and later refined by practitioners worldwide, the iso principle suggests:
- Feeling sad? Start with slow, emotional Punjabi ballads (matching your mood), then gradually transition to warmer, more uplifting tracks
- Feeling anxious? Begin with music that matches your elevated energy, then gradually slow the tempo and intensity
- Feeling low-energy? Start with calm tracks and progressively introduce more energetic ones
Build Your Personal Toolkit
Music psychologist Suvi Saarikallio at the University of Jyväskylä recommends creating playlists for specific emotional functions:
- Stress Relief: Slow Punjabi tracks (60-80 BPM), devotional music, acoustic versions
- Mood Boost: Upbeat Bhangra, feel-good anthems, celebratory tracks
- Processing Sadness: Emotional ballads, folk songs about longing, reflective tracks
- Energy and Motivation: Hip-hop, drill, high-BPM party tracks
- Focus and Study: Instrumental Punjabi music, ambient raag-based tracks
Music as Emotional Regulation
Saarikallio's research, published in Psychology of Music, found that adolescents and adults use music as their primary tool for emotional self-regulation. Having a curated set of playlists for different emotional states gives you a toolkit that's always available, free, and has no side effects.
When to Seek Professional Help
Music is a powerful emotional tool, but it's not a substitute for professional mental health support when needed. If you're experiencing persistent depression, anxiety, or emotional distress, please reach out to a mental health professional. Music can complement professional care — not replace it.
Build your emotional toolkit. Curate playlists for every mood on ApnaMusic.
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