Think about the song that motivates you during a workout, the ballad that helps you unwind or the old favorite that brings back happy memories. Most of us know music can influence how we feel. But its benefits may extend beyond a temporary mood boost.

From easing stress to creating opportunities for connection, music can play a meaningful role in your well-being. And you don’t need musical talent—or an elaborate routine—to make it part of your day.

The Research

Research reviewed by the National Center for Complementary and Integrative Health suggests that music-based interventions may help reduce stress and anxiety, ease pain in some settings and improve symptoms of depression when added to usual treatment.

In one study of adults with depression, participants who received individual music therapy alongside standard care showed greater improvements in depression symptoms, anxiety and everyday functioning after three months than those who received standard care alone.

These findings are encouraging, but there’s an important distinction: Clinical music therapy involves working with a trained therapist toward specific treatment goals. Listening to a favorite playlist isn’t the same treatment, although it can still be an enjoyable part of self-care.

Beyond Listening

Music also gives us ways to participate, express ourselves and spend time with others. Singing with a group, learning an instrument or dancing with family can turn music into a shared activity. Even swapping favorite songs can start a conversation or help you reconnect with someone.

For children, music offers opportunities to learn and practice coping skills. Children’s Health explains that music can help children manage emotions, build connections and support memory and learning. Singing a lullaby, making up a silly song or asking a child to share a favorite tune are simple ways to bring music into family life.

You don’t have to hit every note or master an instrument. Start with something you enjoy and give yourself permission to participate.

Make Music Part of Your Day

Try a few simple ways to give music a more intentional place in your routine:

• Create a playlist for the moment. Choose songs you enjoy for getting moving, taking a break or winding down.
• Take a one-song pause. Set aside other distractions and pay attention to the melody, instruments or lyrics. Notice how you feel afterward.
• Join in. Sing along while preparing dinner, revisit an instrument or try a few dance steps in your living room.
• Share a favorite. Exchange songs with a friend or family member and talk about the memories they bring up.

Pay attention to your own response. If a song leaves you feeling more upset, choose something else. Keep the volume at a comfortable level to protect your hearing.

A Tool in the Healthcare Toolbox

Music can complement your emotional wellness routine, but it shouldn’t replace professional treatment for depression, an anxiety disorder, or another mental health condition.

Your Transocean benefits include resources to help you find support. The Employee Assistance Program (EAP) offers confidential assistance for everyday stress and more serious concerns, including depression and anxiety—even if you’re not enrolled in a UHC medical plan.

Whether you’re listening, singing, or sharing a song, music offers an accessible way to make room for enjoyment and connection. The next time you need a break, try pressing play—and give yourself a moment to tune in.