Dear Dr. Yael,
I am writing to you about my problem that drives me crazy. I unfortunately struggle with hearing songs that I love repeatedly in my brain. This situation is so intrusive that it affects my ability to do my college studies. I am in therapy but it is not really helping me. I try so hard to distract myself but it also doesn’t help. Please help me.
Anonymous
Dear Anonymous,
Thank you for your question. What you are describing can be a couple of things. It may be as simple as a case of earworm, a common, but annoying experience. Earworms may occur because of a Zeigarnik Effect, where your brain may get stuck on unfinished tasks or mental processes, leading to a repetition of the song. It may also occur because of emotional associations. Music can trigger strong emotional memories and associations, making your brain replay the song to relive those memories. Lastly earworms can be due to cognitive overload. Trying to focus on studying while also processing the song can also lead to cognitive fatigue and difficulty concentrating.
In order to help manage earworm for studying, limit music exposure, especially while studying. Mindful listening can also be helpful, which means you can work on being present when you listen to music, rather than letting it take over your mind. Distraction techniques can also be something helpful to try. For example, take a break to do some stretching or go for a walk. Play a game, listen to a shiur or a podcast, or engage in a creative hobby. Practice mindfulness meditation as this helps quiet your mind. Lastly, try writing down the song lyrics. Interestingly, writing down song lyrics can help a song in your head go away.
If earworms are causing you significant distress it is important to seek professional help. This could be a sign of underlying anxiety or Obsessive Compulsive Disorder (OCD). OCD manifests itself in many ways. People classically think of OCD as washing excessively, checking things, or having rituals which take over your mind. There are different types of OCD. People struggle with different types of OCD.
About 2.3 percent of Americans are estimated to have OCD at some point in their life according to the National Institute of Mental Health. OCD is typically treated with medication and exposure response prevention therapy. CBT therapies are helpful as well. Please seek out a mental health professional to help you identify the root cause of this repetitive song in your head and help you develop effective coping skills. I wish you Hatzlacha in dealing with this challenging situation!
