Finding Your Rhythm:

Creating a Playlist for Self-Regulation

 

Life after a brain injury often means dealing with feelings that swing wildly—one moment you might feel overwhelmed, and next you feel completely checked out.  Learning to manage these intense feelings is called self-regulation, and one of the simplest tools you can use is music.

​

This post will show you how to build a simple playlist designed to guide your nervous system back to its ideal state: the "Green Zone."

 

What is the Green Zone?

 

The "Green Zone" is part of a concept called the Window of Tolerance.  Think of it as your sweet spot: you feel calm, alert, and able to handle life's challenges.  You can think clearly and connect with others.

​

When you move out of this zone, you enter the Red Zone or the Blue Zone.  If you want to learn more about this idea, check out this post on the Window of Tolerance.

 

The Red Zone: Too Much Energy

 

The Red Zone is a state of Hyper-arousal—your system is running too hot.

• How it feels: Anxious, panicky, angry, overwhelmed, buzzing with energy, or highly irritated.

• Your goal: To gently slow down and feel grounded.

 

🎶 Red Zone Music Selection

 

When you are in the Red Zone, your system needs comfort and predictability.  Play music that is:

​

• Slow: Look for a slow, steady rhythm (like a slow heartbeat).

• Gentle: Use instrumental music, nature sounds, or soft classical pieces that do not have sudden, dramatic shifts in volume or tempo.

• Familiar: Something you know and love can be comforting, but make sure the rhythm is calm.

• Avoid: Fast beats, loud drums, intense rock music, or songs with aggressive or overwhelming lyrics.

 

The Blue Zone: Not Enough Energy

 

The Blue Zone is a state of Hypo-arousal—your system is running too cold.

• How it feels: Zoned out, numb, exhausted, fatigued, depressed, or unable to focus (like your brain is slow).

• Your goal: To gently wake up and increase your alertness without creating anxiety.

 

🎶 Blue Zone Music Selection

 

When you are in the Blue Zone, you need a gentle lift.  Play music that is:

​

• Moderate Tempo: Choose songs that are slightly more upbeat than your Red Zone list, but nothing too fast. Think of a steady, walking pace.

• Positive and Steady: Familiar songs with positive or neutral themes can help.

• Clear Rhythm: Music with a clear, engaging rhythm can help pull you out of the slump and provide an anchor for focus.

• Avoid: Music that is extremely slow or quiet, as it may let you sink deeper into the tired state. Also, avoid anything jarring or overly stimulating.

 

Special Considerations for Brain Injury Recovery

 

When creating a playlist for brain injury recovery, remember that your brain is working hard to process information.

​

• Keep it Simple: Too many options can be overwhelming.  Create a short list of 3-5 songs for each zone (Red and Blue).

• Predictability is Key: Your brain uses less energy to process music that it has heard before.  Rely on familiar music to reduce cognitive load.

• Watch the Volume: Sudden or loud noises can trigger symptoms like headaches, dizziness, or anxiety.  Keep the volume at a consistent, comfortable level.

• Lyrics vs. Instrumental: Many people with brain injuries find instrumental music (no singing) less tiring to listen to, especially when trying to regulate or focus.  Processing lyrics requires extra effort.

 

Using Music for Specific Brain Functions

 

Music can be a powerful tool to target specific cognitive needs:

​

• Memory: Create playlists of songs that trigger specific memories.  Music linked to significant times in your life can help access and stimulate memory pathways.

• Focus: Listen to instrumental music with a steady beat to improve concentration.  The consistent rhythm acts as a subtle background anchor.

• Mood Regulation: Use music to regulate your emotions, whether it's to calm down (like your Red Zone list) or energize yourself (like your Blue Zone list).

• Sleep: Play soft, soothing music before bed to help you relax and fall asleep.  Look for tracks that are slow, without sudden changes, and not overly engaging.

 

Mindful Listening

 

To get the most benefit, try Mindful Listening.  Instead of letting music be background noise, take a few minutes to focus on the present moment and let the music wash over you.  Notice the sounds, the instruments, and the feelings the music creates in your body.  This practice helps strengthen the connection between sound and emotion regulation.

​

🎧 Recommended Instrumental Genres

 

• Classical Music:

  • Why it works: Complex structure, no lyrics, and can promote a calm, alert state (often instrumental piano or soft orchestral pieces).

  • Tip: Focus on composers like Bach or ambient piano works to avoid sudden, dramatic changes in tempo or volume.

• Ambient Music:

  • Why it works: Ethereal, atmospheric soundscapes with minimal melody and no strong beat.

  • Tip: Great for creating a tranquil background that helps block out other environmental noise without demanding your attention.

• Lo-Fi Hip-Hop (Instrumental Beats):

  • Why it works: Slow, steady, soft, and repetitive rhythm (a consistent beat).

  • Tip: Engages your mind just enough to prevent mind-wandering (helpful for the Blue Zone) but is simple enough not to distract from complex tasks.

• Cinematic Scores / Soundtracks:

  • Why it works: Designed to evoke a mood (like motivation or concentration) without relying on lyrics or stealing focus.

  • Tip: Look for scores from dramas or documentaries, which often feature powerful, inspirational, but stable instrumental compositions.

• Instrumental Jazz / Smooth Jazz:

  • Why it works: Relaxed tempo, complex but soothing harmonies, and clear rhythms.

  • Tip: Provides an interesting, yet non-distracting, sonic backdrop.  Avoid fast or highly improvisational jazz.

• Nature Sounds:

  • Why it works: Sounds like rain, ocean waves, or forest ambiance provide a soothing, non-musical form of white noise.

  • Tip: Very effective for grounding and blocking out distracting sounds in the environment.

​

"Making a playlist is a delicate art.  It's like writing a love letter but better in a way.  You get to say what you want to say without actually saying it.  You get to use someone else's poetry to express how you feel."

— Zoë Kravitz