DBT Informed Music Therapy Center
Welcome to Your Free DBT Music Starter Kit!
Free samples - original songs + tools to help build DBT skills creatively.
Whether you're a clinician or someone working on your own DBT skills , you'll find songs and simple tools here to support learning in a way that’s creative, engaging, and easy to apply.
🎶 What’s Inside the Starter Kit
Each resource below includes a song, a short description, and a downloadable guide to help you use it.
Here and Now
Mindfulness:
Here and Now
Song: “Here and Now” 🎧
This gentle, sensory-based song guides listeners through mindful breathing and observation, helping ground attention in the present moment.
Mindfulness is at the core of DBT. Each skill lesson begins with a mindfulness practice to help center attention and bring awareness to the present moment.
Distress Tolerance:
Pros & Cons
Song: “Pros & Cons Chant” 🎧
The DBT skill of Pros and Cons helps you pause and think before acting on urges, by weighing the benefits and consequences of acting skillfully versus impulsively. It’s a powerful way to build self-control and make wiser choices in emotionally intense situations.
This simple chant reinforces that moment of pause and reflection in a way that’s easy to remember and apply.
Watch the video to learn how to use it.
And click here for the studio recording of the song.
Pros & Cons
Check the Facts, Jack
Emotion Regulation:
Check the Facts
Song: “Check the Facts, Jack” 🎧
New lyrics to this familiar song helps listeners practice the DBT skill of checking the facts - a powerful way to challenge assumptions and avoid reacting based on inaccurate interpretations.
By repeating the key question, "Do your emotions fit the facts?"
this song makes it easy to remember the skill and apply it in everyday situations.
How to Use This Starter Kit
✅ Use in DBT groups or therapy sessions
✅ Try at home as part of your personal skill practice
✅ Repeat songs to reinforce learning
✅ Share with peers, colleagues, clients or team members for creative skill building
Ready for more music-based DBT tools?
1. Start with a Membership
Choose the option that fits you best:
2. Prefer something lighter?
Try the book.
Creative DBT Activities Using Music
Interventions for Enhancing Engagement and Effectiveness in Therapy
This book gives you ready-to-use music based activities and songs organized by DBT skill. Many clinicians and clients use it to make DBT skills engaging and memorable.
" You do not need to be a musician or a psychologist to find these therapeutic activities immediately applicable to your patients, students, and colleagues practicing DBT. Spiegel, Makary, and Bonavitacola outline many effective and practical ways to creatively weave music into DBT!"
-Alec L. Miller, PsyD