Music has a unique way of speaking to our emotions, offering comfort, motivation, and even healing during difficult times. In Dialectical Behavior Therapy (DBT), one of the core skill areas is distress tolerance, which helps individuals navigate overwhelming emotions without making impulsive decisions. Music can be a powerful tool in distress tolerance, providing a safe and effective way to regulate emotions, shift perspectives, and find moments of peace in the chaos.
🎵 How Music Supports Distress Tolerance
When emotions feel unbearable, distress tolerance skills in DBT help individuals manage the moment without making things worse. Music can play a significant role in several DBT techniques:
1️⃣ TIPP Skills: Music as a Sensory Experience
DBT’s TIPP skills (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation) focus on quickly changing physiological states. Music can complement these techniques by:
- Helping regulate breathing patterns (calming melodies for relaxation or upbeat rhythms for energy)
- Activating sensory distraction to shift attention from distressing thoughts
- Setting the mood for progressive relaxation by pairing with body-focused exercises
2️⃣ Self-Soothing with Music
One of the most accessible distress tolerance strategies is self-soothing—engaging the senses in calming, pleasurable ways. Music can be a key part of this by:
✅ Creating a comforting and familiar environment
✅ Serving as a safe emotional outlet when words fail
✅ Helping individuals feel less alone by connecting with lyrics that mirror their experiences
3️⃣ Music as a Distraction (ACCEPTS Skill)
When emotions feel overwhelming, DBT’s ACCEPTS skill set (Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations) offers healthy distractions. Music can:
- Change emotional states (happy, energetic, or soothing tracks)
- Engage the brain by focusing on lyrics or analyzing melodies
- Encourage movement, such as dancing or drumming, to shift energy
4️⃣ Radical Acceptance Through Music
Radical acceptance is a cornerstone of distress tolerance, helping individuals let go of resistance to pain. Certain songs, especially those with validating and empathetic lyrics, can make it easier to embrace reality without judgment.
🎶 Creating Your Personal DBT Playlist
To use music effectively in distress tolerance, consider curating different playlists based on your needs:
💙 Calm & Grounding – For self-soothing and relaxation
🔥 Motivation & Strength – For moments of resilience-building
🌧️ Sad but Comforting – For validation and radical acceptance
🎸 Energizing & Distraction – For shifting emotions and engaging the senses
🌟 Music as a Lifelong DBT Tool
Music is more than entertainment—it’s an emotional companion, a safe space, and a tool for distress tolerance. Whether you need soothing sounds to self-regulate, energetic beats to shift your mood, or relatable lyrics to feel seen, music is always available to support your DBT journey.
What’s on your go-to distress tolerance playlist? Share your favorite songs that help you cope and heal!
My Go To Music Would Include:
Rachael Julstrom, LPC, LCPC
Middle Path Counseling MO 