How Sad Music Can Help Lift Us Up When We Are Feeling Down

Sadness as an emotion is a bit paradoxical. It is considered a basic emotion that everyone experiences, yet we may try to avoid feeling sad because of societal or personal pressures (Firestone, 2015). Sadness plays a crucial role in our lives by creating connections with others, helping us examine and work through causes, and can provide skills to help us face future situations (Lench et al., 2016).

Think back to the last time you felt sad. What caused you to feel that way? Maybe you were in an argument, received negative news (e.g., about a project, job, medical results), or maybe you have no idea what caused you to feel sad (which is OK!). Now, think about what coping strategies you used to work through your emotions. Did you talk to someone about it? Did you do something to distract yourself?

Maybe you found yourself listening to music that you perceived to be sad. If so, you are not alone! Research finds that some people are drawn to sad music for a variety of reasons when they are trying to manage sad feelings (Bodner et al., 2007; Matsumoto, 2002; Sachs et al., 2015; Van den Tol & Edwards, 2013).

• Connection: Some people report listening to music that they perceive to be sad because it helps them feel connected to the music. Some identify with the lyrics and meaning of a song, which helps them get in touch with certain emotions.
• Memories: Some songs might elicit memories about a person, place, or event with the desire to remember and feel closer to the person or event. For example, listening to a song that a loved one who passed away enjoyed listening to.
• Aesthetic value: Some people report listening to sad music because they find it beautiful or “good”. The music may distract them from negative feelings and may bring them joy.
• Positive message: Some sad songs can also share messages of positivity, hope, and empowerment, which can evoke positive feelings.
• Enhancing an emotion: Sad music can help a listener identify, express, and work through their feelings to help them feel better and move forward. However, some studies show that being diagnosed with major depressive disorder can make sad moods worse.

Listening to sad music is just one of the strategies used to manage difficult emotions like sadness. When utilized with other positive strategies, it can help someone process their emotions and situations. Next time you feel sad and feel yourself drawn to sad music, just lean into the experience and see if it’s helpful for you.