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One question almost everyone in early sobriety asks is what to do when cravings hit. A Cochrane systematic review of 21 clinical trials offers a partial and even fun answer that fits easily into sober living. Music therapy via a trained therapist alongside standard treatment measurably reduced cravings for people recovering from drinking.
The same review discussed the pros and cons of relying on some tunes to drown out cravings. Take a look as you build a recovery playlist.
From Do-Rei-Me
The Cochrane team pooled 21 randomized trials involving 1,984 people diagnosed with substance use disorders, most of them in detox or short-term rehabilitation. Alcohol impacted more than 50%+ participants. The trials compared music therapy in addition to standard care against standard care by itself or standard care plus another active treatment, such as verbal therapy.
Music therapy means structured work with an accredited music therapist: lyric analysis, songwriting, improv and guided imagery with music. It’s not the same as putting on headphones and laying back passively.
Music Therapy Helped
Moderate reduction in substance craving was recorded for folks who received music therapy on top of standard care. They observed larger reductions when the intervention lasted one to three months rather than just one session.
Motivation for treatment also improved by a small-to-moderate margin. Folks in early sobriety know that motivation is the fuel that consistently gets you to an AA meeting or the doctor’s appointment, one day at a time.
The researchers suggest the same principle in general holistic care runs through emotion regulation. Music shaped by a therapist can promote positive mood states and buffer against the negative moods that commonly precede relapse. Group music-making adds low-pressure connection so people didn’t feel as isolated.
Some Limitations
The review found no clear evidence that music therapy reduced depression or anxiety, no effect on whether people stayed in treatment or to even stay sober. Also, note that most single-session studies took place under the same researcher in the same detox unit, which makes the findings harder to generalize.
In a nutshell: Music therapy works best as an add-on to damper craving and boost motivation, but it complements clinical care rather than replacing it.
A Sobriety Soundtrack
One useful detail from the review is that people with substance use disorders can experience lower cravings after listening to songs they associate with staying sober, but higher cravings after songs tied to using. In other words, listen to different music than the songs that play when imbibing.
Curating a few tracks that mark how far you have come pairs well with a streak tracker like the Sober App. That way, you can log days alongside the melodies that got you through tough patches.
And if cravings get the better of you, that’s a signal to add support, not just songs. Find peers for actual human support and even build some bridges through music that rings a bell to everyone.
Search AA meetings in your area via our browsable directory. You can also dial
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to look into therapy and treatment options alongside an expert.
Terri Beth Miller is a writer, editor, and educator with a PhD in English language and literature from the University of Tennessee Knoxville. In her role as Senior Managing Editor at Rehab Media Group, she is dedicated to the creation of high-quality content that informs, inspires, and empowers readers to build their best lives.
View ProfilePeter W.Y. Lee is a writer and historian of American history. His primary focus is on the Cold War era. His academic work examines the relationship between youth and popular culture and its impact on U.S. society during the twentieth century.
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