As another year draws to a close, many of us find ourselves reflecting on the moments that shaped us, both big and small. For countless Dutch people, both in the Netherlands and abroad, this introspection often comes with a soundtrack: the Top 2000.

For 26 years, the Top 2000 has been more than a musical countdown. From Christmas Day to the final moments of December 31st, radios across the country resonate with songs that defined generations. This tradition is more than nostalgia; it is a celebration of music’s profound ability to connect us to our memories, emotions, and ultimately, to our wellbeing.

Music and the Brain

Have you ever heard a familiar song and been transported back to a vivid moment in your past? Perhaps it was the track playing during a pivotal life event or the background melody to a carefree road trip. This experience is not simply poetic, it’s rooted in neuroscience.

Music engages multiple areas of the brain, including the hippocampus and amygdala, which are involved in memory and emotion. Studies have shown that music has the unique ability to encode autobiographical memories alongside melodies, creating a potent connection that can last a lifetime. This is why songs from your formative years can evoke such strong emotional responses.

Have you noticed a difference in how you feel when listening to music versus engaging in creating music? There are two primary forms of music engagement:

• Active: Playing an instrument, singing, or composing music, which has been linked to heightened serotonin levels and reduced cortisol, the stress hormone.
• Passive: Listening to music, which can release dopamine, associated with pleasure and reward.

Both forms can positively impact mental health, although they engage different neurochemical pathways.

The Neuroscience of Nostalgia

Listening to the soundtrack of my life can trigger moments of nostalgia, much like flipping through old photo albums. Nostalgia, often triggered by music, activates brain regions associated with emotion and reward. Research indicates that nostalgic experiences can buffer against stress and promote psychological resilience.

The Top 2000 provides an annual ritual of collective and personal reflection. For individuals struggling with depression or anxiety, listening to familiar songs can offer a grounding effect, fostering a sense of continuity and stability during challenging times.

Music as a Tool for Wellbeing

The connection between music and mental health is well-documented. Music can reduce anxiety, enhance focus, and improve sleep quality. Slow-tempo music with a consistent rhythm, for example, can synchronise with heart rate and brain waves, inducing a state of relaxation.

Music also serves as a valuable tool in clinical settings, complementing traditional therapies for individuals with conditions such as PTSD, schizophrenia, and bipolar disorder.

For daily life, music offers practical strategies to manage mood, motivation, and mindfulness. I often encourage clients to design playlists tailored to their needs, such as:

• Procrastination: High-energy tracks with a driving beat can ignite focus and productivity.
• Overwhelm: Calming instrumental music can ground the mind and reduce stress.
• Sleep Difficulties: Gentle, soothing melodies can signal the body that it’s time to unwind.
• Exercise: Rhythmic, upbeat songs can enhance physical performance and endurance.
• Mindfulness Practice: Nature-inspired tracks or ambient music can deepen meditation sessions.
• Creative Thinking: "Happy" music can promote more divergent thinking, a key element of creativity.

These strategies can transform how clients approach their daily challenges, making music a cornerstone of their wellbeing toolkit.

Music and Social Connection

Music doesn’t just connect us to ourselves; it connects us to others. Shared musical experiences, like the communal enjoyment of the Top 2000, foster a sense of belonging. In my household, we listen to the Top 2000 together, even when we don’t agree on which songs are enjoyable. However, these shared moments often spark conversations and memories, even with friends overseas.

Making music together, such as singing in choirs or attending concerts, is especially powerful. These activities not only boost oxytocin levels, promoting feelings of trust and connection, but also provide a structure for social interaction and support.

Reflecting with the Top 2000

As the final notes of the Top 2000 play on New Year’s Eve, we are reminded of the passage of time. Each song is a marker of past experiences, yet the music itself remains timeless, offering both comfort and inspiration for the future.

And you might wonder what is voted the best song? Queen’s Bohemian Rhapsody has dominated the Top 2000 rankings, securing the number one spot 21 times. Whether this reflects genuine voting trends or something more, we can agree that the song’s universal appeal transcends generations.

Personally, my number one song has shifted over the years, influenced by my mood, stage of life, and the challenges I’ve faced. Yet, music remains a constant companion, providing solace during difficult times and amplifying joy during moments of celebration. And it reminds me of the important people in my life.

Looking Ahead

In 2025, consider making music a more intentional part of your life. Curate playlists that align with your goals and emotions. Reflect on how music has shaped your journey, and let it inspire your next steps.

Music is more than entertainment—it’s a bridge between our past, present, and future. As you step into the new year, think about the soundtrack of your life and how it can empower you to embrace all its possibilities.

Take a moment to ask yourself: What would your personal Top 2000 look like? What would be your number one? And how can music support your well-being in the year ahead?