By Lisa Fields
Have you ever wondered why listening to the music that you loved as a kid always puts you in a good mood? Engaging in nostalgia — whether looking through old photos, reminiscing with friends or playing the songs that you heard at your prom — helps you connect to your past in largely positive ways, which makes you feel good about the life that you’ve lived, according to researchers who study nostalgia.
“The memories that people reflect on when experiencing nostalgia are ones that are significant, meaningful or monumental,†says Nicholas D. Evans, PhD, assistant professor of psychology at the University of Manitoba. “They help define a person’s life [or] tie together one’s life story.â€
Nostalgia typically causes a rush of fond memories. The activity also has mental health benefits, according to a growing body of research. Thinking about key moments from your past might help you feel better about yourself, your relationships and the trajectory that your life has taken.
Many researchers have explored the immediate effects of nostalgia. “They’ve found that it increases self-esteem, optimism, social connectedness, self-continuity and meaning in life,†says Kristin Layous, PhD, associate professor of psychology at California State University, East Bay.
Nostalgia is a wistful, bittersweet emotion. It can arise any time you recall moments that helped define the person you’ve become, according to researchers. Although nostalgia blends happiness with sadness, it typically brings up positive feelings, according to several studies.
“Nostalgic memories, even when they may have a tinge of sadness, allow us to understand where we have been in our lives and the people we have gotten to know along the way, [including] people who are no longer with us,†Evans says. “For the typical person, the happiness of the memory outweighs the sadness.â€
You can choose to be nostalgic by flipping through photo albums or talking with relatives about your shared past, according to Evans. Sounds, tastes or scents might also trigger nostalgia. They can jolt you back to key moments in your personal history.
“A song that is tied to a significant life event. A cologne, perfume or candle. Or even a meal one’s parent [used to cook],†Evans says. “All of these can help allow someone to mentally place themselves in the time and place of that specific nostalgic event.â€
Research has shown that nostalgia has positive effects on mental health. Some people engage in nostalgic reflection when they’re feeling stressed or lonely. Doing so helps boost their moods, according to Jeff Green, PhD, professor of psychology at Virginia Commonwealth University in Richmond.
“Humans are enormously social beings,†Green says. “When we’re feeling a lack of social support, we start to think about our nostalgic past, when we had strong social support, [thinking] about friends and family.â€
Nostalgia can also help promote well-being, according to a 2023 study. “[We] sought to explain why and how positive psychological interventions or positive activities increase wellbeing,†says Layous, one of the study’s authors. Participants who wrote about nostalgic experiences weekly experienced better moods, greater life satisfaction and increased feelings of optimism after three weeks.
A 2021 study published in the International Journal of Aging & Human Development says that nostalgia has a key role to play among those living with dementia. While it doesn’t help treat memory loss, it does help enhance quality of life. Another article — this one published in the Journal of Alzheimer’s Disease — reported that nostalgia might help those with mild to moderate dementia. It can boost self-esteem and social connectedness. It’s associated with feelings of gratitude, which help improve mood. And it can also help decrease perceptions of physical pain among people who experience chronic pain.
If you’re eager to take a sentimental journey to your past, there are several ways to do it. Pull out your high school yearbook. Take your partner to the site of your first date. Or chat with old friends about milestone occasions, according to Green and Evans. You might be flooded with nostalgic memories.
Engaging your senses can also help. Certain sounds, flavors and odors are strongly tied to memories.
Tastes and scents might trigger nostalgia more effectively than other means, according to a 2023 study. Foods that triggered nostalgic memories helped boost self-esteem, feelings of social connection and life meaningfulness.
“[Try] listening to music,†Layous says. “Typically, music released in the teenage years or early 20s are the most nostalgic. Or smelling certain scents — maybe cooking a familyfavorite dish.â€
Romantic nostalgia is also linked to mental health benefits, according to a 2023 report coauthored by Evans. Listening to “your†song, retelling the story of how you met your partner or reminiscing about your wedding can all do the trick, says Evans.
“In one of my studies, we induced romantic nostalgia by having participants listen to a meaningful song from their relationships,†Evans says. “When instructed to engage in nostalgia, people reported higher levels of closeness, satisfaction and commitment to their partners.â€
Because nostalgic memories encapsulate some sadness, pay attention to how you feel when you recall the past. Most people feel uplifted, but nostalgic reflection might be less positive for some, according to Layous’s research.
“People need to check in with themselves,†Layous says. “If nostalgic reflection is leaving one feeling sad or ruminating ... rather than reminiscing on fond and personally meaningful memories, they might want to try a different route.â€
Anyone can engage in nostalgic reflection, but older adults tend to do it more often than younger people, according to Kristin Layous, PhD.
“Some evidence suggests it is even more important for well-being after the age of 60,†Layous says. “Activities … that can remind one of their social connections … may be especially helpful later in life.â€
Try recalling happy memories that are personally meaningful. These could include vacations or gatherings with family or friends. Sharing your recollections with others helps you feel socially connected in the moment, while remembering past times when you felt connected to loved ones.
“We get to choose the memories we dwell on,†says Jeff Green, PhD. “So we pick ones that tilt toward positive emotion. If someone had a terrible high school experience, they can focus on family or college experiences when they wax nostalgic.â€
