Your Playlist Is More Powerful Than You Think (Part 3) - How to Build Your Own Therapeutic Playlist
- MissT
- Mar 14
- 3 min read
A Step-by-Step Guide for Activation, Relaxation, and Emotional Regulation
You don’t need to be a musician — or even particularly musical — to use music therapeutically. In this final post of the series, I’m sharing the framework I use as a music therapist to help clients build playlists that actually work.
The Three Golden Rules Before You Start
1. Use YOUR music. Research is clear that personally meaningful music outperforms generic “wellness” playlists. Use music from your own life — songs with memories, feelings, and history attached.
2. Know your goal. Are you trying to wind down after work? Get energized? Process a difficult emotion? Each goal requires a different playlist architecture.
3. Start where you are, not where you want to be. This is the Iso Principle. Don’t skip to the “good feelings” music. Acknowledge your current state first.
Playlist Blueprint: Relaxation (20–30 mins)
Use this after work, before sleep, or when anxiety is high.
Stage | Goal | Music Character |
Songs 1–2 | Match your current tension | Moderate tempo, familiar song |
Songs 3–4 | Begin the shift | Slightly slower, softer |
Songs 5–6 | Deepen relaxation | Slow tempo, gentle instrumentation |
Songs 7–8 | Rest state | Very slow, minimal, or ambient |
Tips: Lower the volume gradually as you progress. Dim lights if possible. Avoid lyrics that trigger active thinking in the final songs.
Playlist Blueprint: Activation (15–20 mins)
Use this in the morning, before exercise, or when you need motivation.
Stage | Goal | Music Character |
Songs 1–2 | Meet your low energy | Calm but familiar and uplifting |
Songs 3–4 | Build momentum | Moderate tempo, positive associations |
Songs 5–6 | Peak energy | Upbeat, energizing, personally empowering |
Tips: Choose your “peak” songs intentionally — these should be songs that reliably make you feel strong, motivated, or joyful. Not just fast; meaningful.
Playlist Blueprint: Emotional Processing
Use this when you need to feel feelings, not suppress them.
Stage | Goal | Music Character |
Songs 1–3 | Validate the emotion | Matches your sadness, frustration, or grief |
Songs 4–5 | Gently shift | Bittersweet, reflective |
Songs 6–7 | Find solid ground | Steady, grounding, or hopeful |
If you find yourself looping on the sad or heavy songs and not moving through the playlist, that’s worth paying attention to. It may be a sign that working with a therapist could be helpful.
Practical Tips
• Length: 20–30 minutes is the sweet spot for most therapeutic playlists
• Platforms: Spotify, Apple Music, and YouTube all work well. Create dedicated playlists — don’t shuffle.
• Frequency: Daily use, even for 15–20 minutes, tends to produce more benefit than occasional use
• Revisit and revise: Your playlist should evolve. Songs that worked 6 months ago may not serve you the same way today.
• Cultural resonance matters: Music from your own cultural background and language often carries deeper emotional resonance.
When to Work with a Music Therapist
Self-curated playlists are a wonderful wellness tool — but they’re not a replacement for clinical music therapy when you’re dealing with:
• Complex trauma or grief
• Diagnosed anxiety, depression, or mood disorders
• Cognitive decline or dementia (for yourself or a loved one)
• Neurological conditions like Parkinson’s disease
• Children with developmental, emotional, or behavioral needs
A qualified music therapist will assess your full picture and design interventions — including playlists — that are clinically tailored to your goals.
Curious whether music therapy might be right for you or someone you love? Reach out for a free 15-minute consultation and find out! Or check out my other posts.
Tian Ip is a Registered Psychotherapist and Music Therapist (RP-Q, MMT) practicing virtually across Canada. She is the founder of Vivo PD and a PhD researcher specializing in music therapy and Parkinson’s disease. Services available in English, Cantonese, and Mandarin.
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