Songwriting Therapy: It’s A Powerful Thing

Have you ever felt like you’re stuck in your own head, weighed down by emotions you can’t quite express? If so, this could help you. Many people have discovered that songwriting is a type of therapy, and more than just a creative outlet. Songwriting gives you the chance to channel your internal emotions like sadness, frustration, and even joy into something tangible.

Songwriting is not just for professional songwriters. Anyone, at any level, can benefit from it. In fact, this is how I got started. I had two strokes that significantly sent my life into a downward spiral. After the first event, I struggled with dizziness and worry about how the future would play out for me.

I worked in a toxic environment where people were literally killing themselves and managers bullied, ghosted, and gaslit the workforce. Egotistical managers expected people to be enamored by their latest bad ideas. I needed to focus on self-care and the best thing that helped me (of all things) was the COVID period where we tele-worked.

When we returned to work, the foolishness started again. I don’t write this as a complaint about poor leadership. You cannot unwind the clock, but you CAN create a better future.

My song, “Stolen Time” describing a toxic environment, had 16,000 views in the first three days after publishing. This tells me there are many people in similar situations.

Self-strengthening and songwriting therapy is a tool where you can create an “internal reset”.

When my second stroke occurred, I lost my left side and speech for a time. Through lots of prayer and meditation, I progressively regained what I lost. While still dealing with the dizziness and some memory issues of the first event, I began running straight into a depressive state. Despite receiving a recent award for my work, my incompetent manager basically suggested suicide.

That was it.

I knew I deserved better than her antics, and submitted my retirement paperwork behind the scenes to avoid interference. When approved, I gave a one-day notice, retired and got my life back.

That's Probably a Longer Story Than You Needed

My point to sharing is that things happen in our lives and sometimes they aren’t pleasant. When things aren’t as they could be, we can often make shifts in our lives that are totally different and the results can be empowering.

Songwriting therapy works because it taps into two powerful forces: creativity and emotional expression. We often hear people say, “I can’t talk about my feelings”. Have you ever noticed how easy it is to write them down? Writing a song allows you to take a deep look at your emotions without the pressure of a face-to-face conversation. It’s like having a heart-to-heart with yourself, without the awkwardness of explaining your feelings to others.

When I first tried writing a song, I had no clue what I was doing. The idea came one day to create a song to support a book trailer video from one of my books, "Covered From Above - A Shield From Injury or Death". Looking back on it now, there were lots of things I could have done differently. Yet, it had a great melody and to my surprise, book sales went up. While that was a cool benefit, the therapeutic part for me was the resulting excitement and motivation to do another. After the strokes, cognitive challenges, and craziness of the old job, finding joy in life was elusive.

The sense of accomplishment of putting a story together in lyrical form helps you strengthen your analytical skills. When you create something that comes from within you, it’s yours. That empowers your confidence, view of self-worth, and motivates you to continue with new creative endeavors.

When I first started, I wasn’t sure I knew the difference between a verse, chorus, pre-chorus, or bridge. I also didn’t know their purpose, where they go or why. Yet, with each song taught me something new.

Songwriting gives your feelings a “voice.” When you’re able to express things creatively, the emotions don’t feel as overwhelming. You’re no longer just feeling them; you’re giving them shape and meaning, and there’s something incredibly healing about that process. Plus, when you set those feelings to music, it somehow amplifies the effect even more. It’s like the melody works as a soundtrack to your emotions, enhancing the therapeutic experience.

If you’ve never written a song before, don’t sweat it. Songwriting for therapy isn’t about writing a hit single; it’s about processing what’s going on inside your head, and the feelings you experience in your body. You don’t even need to know how to play an instrument—although it helps—because the goal is to express, not impress.

Here’s how you can get started:

Step 1: Find a Quiet Space

First, you need a space where you can be yourself without interruptions. Whether it’s your bedroom, a park bench, or even your car. You just need a place where you can let your thoughts flow. I’ve found that being in a calm environment, away from distractions, lets my emotions surface more naturally. No judgment, no pressure, just me and my thoughts.

Step 2: Pick a Theme or Emotion

In songwriting, the theme refers to the overarching subject or central idea of the song, while the emotion is the specific feeling or state of mind the song reveals. Understanding the difference between the two is integral to songwriting. They each serve distinct but complementary roles in shaping the listener’s experience and message of the song.

Theme

The theme is the concept or message that ties the song together. It answers the question, “What is this song about?” Common themes in songwriting include love, loss, self-discovery, overcoming obstacles, or personal growth. The theme gives the song its purpose and direction, and provides a structural framework for the lyrics and music.

For example, in a song with the theme of forgiveness, the lyrics will explore ideas related to letting go, mending relationships, or personal healing. The theme gives the songwriter a specific topic to explore and ensures all elements of the song—lyrics, melody, and rhythm—contribute to that central idea.

Emotion

Emotion is the feeling that runs through the song. It answers the question, “How does this song make you feel?” Emotion connects listeners to the song on a personal level, whether it’s joy, sadness, anger, hope, or nostalgia. While the theme is the intellectual message, emotion is the visceral, immediate reaction to the song.

For example, a song with a theme of loss might evoke emotions of grief, sadness, or resignation. Alternatively, a song with a theme of resilience might evoke emotions of determination and hope. The emotional undertone gives the theme its depth and makes the message resonate more deeply with listeners.

Integration in Songwriting

Both theme and emotion are integral to songwriting because they guide the creative process in different, but equally important ways. The theme ensures the song has a clear focus, while emotion makes the song relatable and impactful. A well-written song will have a theme that is reinforced by the emotion, creating a balanced and compelling piece of music.

As an example, if the theme of a song is self-empowerment, the songwriter might choose lyrics that reflect the challenges of finding inner strength. Meanwhile, the emotion might be a combination of frustration and triumph, revealed through the melody, vocal delivery, and musical arrangement. The interaction between the theme and emotion determines the overall effectiveness of the song. Both work together to engage the listener on an intellectual and emotional level.

The theme provides the content, while the emotion adds the texture, making the song not only meaningful but also emotionally charged. Understanding and balancing both elements is key to creating songs that leave a lasting impact on listeners.

Step 3: Write Without Editing

This is important. Don’t edit yourself while writing. Just let the words flow out, no matter how raw or unpolished they seem. I can’t tell you the many times I’ve written lyrics that made no sense at the moment, but when I looked at them later, I could see the emotion behind the words. Editing too early cuts off your creative flow, so just let yourself write freely.

How many times have you had a good thought or idea and moments later, it disappeared into space? We each have thousands of thoughts each day. Do you remember what you thought exactly 10-minutes ago?

Probably not.

That means unless you wrote it down, your possible good ideas are gone forever. Because of the fleeting nature of our thoughts, the best songwriters know to keep an idea journal for future songs. When an idea comes, capture it. There’s time to edit later.

Step 4: Add a Melody (If You Want)

If you play an instrument, try setting your lyrics to a simple melody. This is your song and there’s no right, and no wrong. If you don’t play an instrument, that's okay.

Creating a melody for lyrics without playing an instrument can seem challenging, but there are several effective techniques that even non-musicians can use to develop captivating tunes. Below are a few methods that can help in this process:

1. Sing or Hum the Melody

Even without an instrument, your voice is a powerful tool for creating melodies. Start by reading your lyrics aloud and experimenting with different ways to sing or hum them. Focus on finding natural rises and falls in your voice based on the rhythm and mood of the lyrics.

• Tip: Record yourself humming or singing different versions of the melody using your phone or another recording device. Play back the recordings and choose the sections that feel the most natural for your song.

2. Use Melody Generating Apps

There are lots of music software and apps available that allow you to input lyrics and experiment with melody ideas. Some apps use AI to suggest melodic patterns based on your lyrics, while others provide backing tracks or simple chord progressions to sing along with.

• Examples: Apps like GarageBand (MacOS), (Windows), Soundtrap, or even specialized tools like Melody Generator can help non-musicians create melodies from scratch by providing virtual instruments or pre-made loops.
• Tip: Experiment with different tempos and styles within these apps to find a melody that complements your lyrics.

3. Leverage Online Melodic Loops

Online libraries of melodic loops and backing tracks can also be a great place to find loops. Websites like Splice, Looperman, or search on  YouTube that provide thousands of free or paid loops in various keys and styles. Find a loop that matches the vibe of your lyrics and sing along, adjusting the melody as you go.

• Tip: When using loops, be mindful of your lyrics’ pacing. Choose a loop that allows enough space for the words without feeling rushed or too slow.

4. Use a Simple Keyboard, Virtual Piano, or get a MIDI Keyboard

Even if you don’t play an instrument, you can use simple virtual pianos or keyboards, often found online, to experiment with single notes. By hitting random keys and listening for what sounds good, you might stumble upon a melody that fits your lyrics. You don’t need to play chords—just focus on a sequence of notes that sound appealing.

• Tip: Try free virtual keyboard tools online (like Virtual Piano) or apps that allow you to create simple melodies.
• Tip: Another option is to get a small MIDI keyboard. They are very useful for creating music for your songs. Many (like M-Audio Oxygen series) have a “Chord” button, so pressing a single key plays the associated chord pattern. That’s an easy way to learn chords by sound. MIDI keyboards and virtual instruments can play piano, string, wind instruments or other virtual instruments for your songs. (See my MIDI keyboard guide)

 

By using any combination of these techniques, you can create a melody even if you don’t play an instrument. The key is to experiment with your voice, use technology, and collaborate if necessary, to bring your lyrics to life.

The Benefits of Songwriting Therapy

So, why exactly is songwriting such a powerful form of therapy? Well, for one, it gives YOU control. Sometimes the world and some people in it seem to cause you difficulty. If your emotions feel overwhelmed, songwriting allows you to take control of how they’re expressed.

You Can Flip the Script That Controls You

When I was trying to keep up with the myriad of cognitive and physical issues after the strokes, the toxic work environment stretched me in the wrong direction. After I took control and retired to focus on health, I still had to process all that happened and find healthy ways to move forward. I had moments where I felt like my emotions were running me, rather than the other way around. When I found songwriting, it flipped the script. Suddenly, I was the one deciding how to process and express those feelings, and that gave me a sense of power.

Clarity

Another benefit is the clarity it brings to your life. Sometimes, we don’t even realize what’s bothering us until we write it down. In one of my earlier songs, “Finding My Own Way”, I gained a new sense of clarity when writing what I struggled with, and how I want the future to look. I didn’t recognize certain things until I laid out the words in front of me. Here are the words I wrote for the chorus:

I don’t have to live by someone else’s lies.

I can find my strength, I’ve seen it in my own eyes.

No longer bound by chains, that held me in the dark.

I’ve found the light within, I’ve found my own true mark.

A self-realization is better than any $150 an hour therapist any day. Songwriting helps you see things from a different angle, which can be incredibly enlightening.

Accomplishment

Finally, there’s the sense of accomplishment. Writing a song, even if it’s just for you, gives you something tangible to show for your emotions. It’s a physical representation of what you’ve been through, and having that can be incredibly validating. Every time I listen back to the various songs I’ve written that touched on either challenging or happy times, I can revisit and reassess the experiences and learn something new from it.

How to Make Songwriting a Regular Part of Your Routine

The thing about songwriting therapy is that, like any form of therapy, it works best when you do it consistently.

Now, I realize many will say how busy life is. I get it. Even as a retired guy, I had no idea how busy life can be. Yet, it’s about priorities. I’m not saying the other priorities are unimportant. Although, many of us can become overwhelmed by other people’s priorities placed upon us to ensure we don’t have time for our own life.

It’s challenging to find time in our busy lives to sit down and write a song. But here’s the trick: don’t wait for inspiration to hit. Set aside specific times in your week to write, even if you don’t feel like it. I used to think I could only write when I was “in the mood”.

Before songwriting, I wrote nonfiction. As busy as life was, I took my lunch periods (that my boss wanted to use as a “working lunch”), and went out to the car. This is what I used to call my “Tony Time”. I’d set the alarm on my phone and on some days, I’d meditate, listen to calm music, or write. Regardless, it was time that belonged to me, for me. You deserve time for you.

When shifting to songwriting, I’ve followed the same approach by scheduling time to write lyrics. The more I made time for songwriting, the more natural it became. Some of my best songs came from moments where I didn’t feel inspired at all.

Another tip is to keep a songwriting journal. As I noted earlier, when you have a thought for a song, or feel an emotion—positive or negative—write it down. You don’t have to turn it into a song right away, but having a list of emotions or experiences to draw from makes it easier when you set the time to write. I’ve found that when I keep a journal, I never run out of ideas for songs. Plus, it’s a great way to track your emotional growth.

Conclusion

Songwriting therapy is an incredible tool for anyone looking to process their emotions in a creative and meaningful way. Whether you’re dealing with sadness, anger, or even joy, turning those feelings into a song can help you understand them better and, ultimately, heal. So, grab a notebook, find a quiet space, and let your emotions take the lead. It’s not about writing the perfect song—it’s about giving your emotions the chance to speak.

Have you tried songwriting as a form of therapy? Let me know your experience in the comments!

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