Sobriety Soundtracks: Exploring the Power of Music and Sound in Substance Use Disorder & Wellness

How Music Became My Recovery Lifeline

Ready for real? The first few months of sobriety after a relapse and, yet again, it felt like trying to navigate through thick fog without a compass. But here's the thing - “something new” was recommended that became my North Star: music. My emotional connection to music has always run deep so, subconsciously, I marinated in all of my favorite tragic minor chord tunes while in my throes of addiction. Eventually, I stopped listening to music altogether. While meeting with my counselor and choosing my AA home group, I took the recommendation to just play contemporary Christian radio stations in my car. I didn't have to believe in their faith, but the positive and upbeat tunes were a welcome reprieve to my monkey mind tape loop of self-loathing. Those radio stations became the conduits to the God of my understanding and motivation to create a playlist again. Not just any random playlist, but specifically curated sounds that matched exactly what I was feeling, even when I couldn't put those feelings into words.

In celebration of my 5th Soberversary, I have created playlists for you to enjoy on my Spotify channel! This process of compiling and organizing my favorite tunes and podcasts not only brought me joy, it was also an unexpected gift to reflect on just how far I have come. Each ever-growing playlist represents concepts and interests I want to apply in my life and share with others. But first, some fascinating fun facts on the benefits of music.

The Science Behind Sound and Frequencies

Did you know music changes our brain chemistry? When we listen to uplifting music, our bodies release dopamine naturally (something my body desperately needed to relearn after addiction). This isn't just feel-good talk; it's neuroscience. A study on morning meditations combined with specific sound frequencies can reduce cortisol levels by up to 25%. Actual research has proven classical pieces, such as Mozart's K.448, reduces anxiety.

• Improved focus and creativity

  Continued studies suggest listening to beta wave binaural beats (13-40 Hz)can help increase focus, concentration, and motivation. Alpha waves (8-14 Hz) promote creative thinking and reduce anxiety.

• Deeper connection to nature

  The Solfeggio Scale

• Emotional and spiritual healing

  432 Hz is a harmonic of the Earth's natural vibration, known as the Schumann Resonance. Some believe that 432 Hz aligns with natural vibrations, promoting emotional and spiritual healing.
  Some say that listening to music tuned to 432 Hz can help reduce stress and anxiety.

  A significant study from the Journal of Evidence-Based Integrative Medicine found 432 Hz sound meditation sessions helped with:
  Tension headaches
  Mood states
  Physical pain perception
  Sleep quality
  Activation of the parasympathetic nervous system (rest-and-digest response)

• Physiological and psychological benefits
  The documented effects of crystal singing bowls and sound bath sessions from clinical studies and peer-reviewed research:
  Reduced heart rate and blood pressure during and immediately after sessions
  Decreased muscle tension as measured by EMG (electromyography)
  Changes in breathing patterns, typically moving toward slower, deeper breathing
  Reduced self-reported anxiety levels
  Improved mood states
  Enhanced relaxation response
  Potential reduction in stress hormones like cortisol

Meditations: Starting & Completing Each Day with Purpose

After reading the science, you may understand why meditation with sound is a major game-changer in my daily routine. There are two artists you must add to your arsenal; Timo Krantz and Jesse Ahmann. Timo Krantz : Miracle Tones - Solfeggio Healing Frequencies MT. There's something about his vibrational sounds that just works. Montana cellist, Jesse Ahmann, turns an already beautiful instrument of music to an instrument of self-healing and positive change. My favorite track,
"174 Hertz, Earth" comes from her 2017 album, 'Awaken'. You can find her brief but powerful blog about 174 Hz with a link to her three hour-long YouTube post, "174 Frequency of Grounding, Healing, Safety, Resetting Karma" here: https://montanacellist.blogspot.com/2017/02/174-hz-for-groundingfor-relaxation.html . You can find both of their works in my Spotify playlist titled "Meditate & Stimulate" https://open.spotify.com/playlist/7bpZiFbGV8uZn1KRK5eeJR?si=pizVgncqQnCNPtLu8XHv-A .

For guided meditations and a very educational deep dive into all things astrology, I highly recommend the Chani Nicholas app, "Chani". These days, you can find guided meditations everywhere. I believe guided meditations are the best way to introduce yourself to the practice of meditation. It takes a lot of practice to quiet the mind and slow the breath with ease, so be patient and kind to yourself while you shop the plethora of guided meditation channels, apps, and playlists available for the one that resonates with you. Headspace https://www.headspace.com/ and Calm https://www.calm.com/ are very well known meditation and sleep aid apps with excellent reviews.

When Anxiety Hits: My SOS Playlist

Here's the MVP - my Contemporary Christian playlist. Experiencing moments when everything feels overwhelming? Overly triggered or experiencing Dry Drunk symptoms? Welcome to the
"Get Me Through the Day" playlist. Between the rhythmic worship beats and honest lyrics about struggle and redemption, artists like Lauren Daigle and Hillsong UNITED spoke directly to my recovery journey. Their song, 'God So Loved', We The Kingdom sing, "Bring all your failures, bring your addictions, come lay them down at the foot of the cross". This verse brought me to tears during my first three months of sobriety. It became my daily reminder that I am enough, exactly where I am.
"Get Me Through the Day" https://open.spotify.com/playlist/1V9WnvdLZF2Glp0ZPK5TSY?si=7UH3cUpTS4yg4E-p6PoRiQ is arranged as a timeline, beginning with songs of struggle and shame to tunes of immense hope and gratitude.

Digital Sanctuary: The Podcasts That Hold Space for Growth

With the entire world in the palm of our hands, there is no shortage of experts, gurus, and people just like me creating podcasts to enlighten and entertain us every day. I love listening to life stories as well as expert advice because I believe one of the best ways to learn and grow is by walking a mile in someone else's shoes. "Wisdom Worth Repeating" https://open.spotify.com/playlist/5zPA5zwWWXs31xN8m1i415?si=VCiS_q2GSKSA3Fx3-yuI9Q is my collection of motivational speakers and inspirational interviews that truly fascinated me. By far, my all time favorite episode on recovery Glennon Doyle's podcast, 'We Can Do Hard Things Episode 199: Why Glennon Says We Should All Be In Recovery. Her brutal honesty and courageous vulnerability makes her a warrioress for every person going to battle for a life of sobriety. I have recommended this episode countless times. A close second is Steven Bartlett's interview, "How to TRANSFORM Your Life At Any Moment" with Rich Roll on The Diary Of A CEO podcast and YouTube channel. I have recently become a huge fan of Mel Robbins, especially after listening to her interview with pastor and New York Times best-selling author, Sarah Jakes Roberts titled, "How to Create a New Version of Yourself: Let Go of Past Mistakes & Overcome Regret" on The Mel Robbins Podcast.

But, I would be remiss if I did not recommend the best website for people in recovery, Recovery Speakers (https://www.recoveryspeakers.com/speakers/alcoholics-anonymous/), From reel to reel to yesterday's recordings, the website contains speakers representing every major addiction.

Why This Matters

Intentional sound therapy is a crucial part of my recovery toolkit. No matter where you are while listening to sounds and conversations, they are a beautiful source to remind us we are not alone. Whether you're just starting your journey, supporting someone who is, or looking to enhance your existing recovery program, there's scientific proof that the right music at the right time can make a difference.

Want to try my playlists? I've made them all public on Spotify - just look for the particular playlist title and my profile should up.

Remember, recovery isn't just about stopping something - it's about starting something new. For me, that something was a journey through sound, and I'm sharing every playlist that helps me stay on this path.

What songs are helping you in your recovery? Drop a note on my contact page - I'm always looking to expand my healing soundtrack!