I was sitting in therapy, wondering when it was going to end. I’d given up my time for this and I was starting to get bored. Sure, they were trying their best, and I appreciated that. But come on…watching paint dry was better than this. Aren’t there any fun ideas for DBT practice?
That’s how I felt during a number of my DBT group sessions – and as a result, I wanted to come up with a list of activities that can be shared in sessions so that participants don’t want to peel their face off and actually enjoy their therapy 🙂 I have enough mental health challenges as it is!
These ideas cycle through the core modules – mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation of dialectical behavior therapy. As someone with borderline personality disorder (bpd) I’ve found all of these useful in my day-to-day as well.
To begin with, I’ve outlined my three most favourite activities. I then break out a number of activities based around each of the core DBT modules, mindfulness skills, and coping skills along with some suggested steps for you to follow so you can complete the activity.
Hopefully everyone will benefit from practicing mindfulness and DBT skills in this group therapy setting. Lets start the party and treat these mental health conditions!
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What Are the 3 Most Fun DBT Group Activity Ideas?
Grape Exercise: This mindfulness activity involves savoring a grape with all senses, encouraging participants to explore its texture, color, smell, and taste slowly and deliberately, fostering present-moment awareness and appreciation of simple experiences. Why I think it’s fun: Because you get to eat!
Emotion Pictionary: Participants draw emotions on paper while others guess what they are, facilitating understanding and communication of feelings in a fun, interactive way, enhancing emotional intelligence and empathy within the group. Why I think it’s fun: Because you get to draw!
Assertiveness Role-Playing: Through scripted scenarios, participants practice assertive communication, learning to express their needs and boundaries clearly and respectfully, improving interpersonal effectiveness and self-confidence in handling various social situations. Why I think it’s fun: Because you get to act!
Table of Contents
Fun Mindfulness Activities For DBT Groups
Mindfulness: Focuses on improving an individual’s ability to accept and be present in the current moment. It is the foundational module that supports the other skills, emphasizing non-judgmental observation of thoughts, feelings, and surroundings.
Grape Exercise
This is all about eating a grape but doing it mindfully. You really take your time to look at it, feel its texture, smell it, and then slowly eat it, noticing every little aspect of the taste and sensation. It’s a way to practice being fully present and engaged in a simple activity. This is up there as one of my favourite mindfulness exercises. Mindful eating all the way.
Introduction: Begin by explaining the purpose of the grape exercise: to cultivate mindfulness through focusing on the experience of eating a single grape with full attention.
Distribute Grapes: Hand out a grape to each group member, asking them to hold off on eating it until instructed.
Observation: Instruct members to observe the grape, noting its color, texture, and any other visible characteristics.
Touch: Encourage members to feel the grape between their fingers, paying attention to its texture, weight, and any sensations in their fingers and palms.
Smell: Ask the group to bring the grape close to their nose and inhale, noticing any smells and how it affects their senses.
Taste: Instruct members to place the grape in their mouth but not to chew it immediately. Instead, focus on how it feels on the tongue, the flavors that emerge, and the urge to chew.
Body Scan Meditation
I know you’re familiar with this one! In this meditation, you’ll pay attention to each part of your body in turn, from your toes up to your head. It helps you tune into your body, noticing any sensations, tension, or relaxation without trying to change anything. It’s great for grounding, relaxation and emotion regulation. A cornerstone of dialectical behavior therapy (dbt).
Preparation: Have the group find a comfortable seated or lying position and close their eyes if they’re comfortable doing so.
Breathing: Guide them to take a few deep breaths, focusing on the sensation of air entering and leaving the body.
Starting Point: Direct attention to the toes of one foot, observing any sensations without judgment.
Gradual Movement: Slowly move the focus up from the toes to the foot, ankle, and progressively through each part of the body: legs, abdomen, chest, arms, neck, and head.
Noticing Discomfort: If discomfort or tension is noticed in any area, encourage a gentle mental note without trying to change the sensation.
Whole Body Awareness: Once the scan reaches the top of the head, guide members to feel their body as a whole, embracing any sensation that arises.
Mindful Seeing
This involves choosing an object or scene and really observing it in detail, like you’re seeing it for the first time. The goal is to notice colors, textures, and shapes without judgment, just pure observation. It’s a way to practice focusing your attention and one of my favourite ideas for dbt group activities.
Choose a Focus: Ask group members to select an object in the room or a view from a window to focus on.
Observation Without Evaluation: Encourage members to observe their chosen object or view without labeling or evaluating, simply noticing colors, shapes, and movement.
Notice the Mind’s Response: Prompt members to observe any thoughts or feelings that arise while they watch, acknowledging them without judgment and returning focus to the object or view.
Details: Guide members to notice smaller details they might not have seen before, exploring the object or view as if seeing it for the first time.
Broaden the View: Instruct members to gradually widen their field of vision, taking in more of the surroundings while maintaining the same level of attention.
Internal Reflection: Ask members to reflect on how the exercise made them feel and what it was like to simply observe without needing to react or judge.
Group Sharing: Facilitate a group discussion, allowing members to share their experiences, insights, and any challenges they encountered during the exercise.
Mindful Listening to Music
This activity is all about immersing yourself in music with your full attention, focusing on different elements such as melody, instruments, or rhythm. The goal is to experience the music fully without getting lost in thoughts or judgments, which can enhance your present-moment awareness.
Selection: Choose a piece of music, ideally something the group hasn’t heard, to encourage fresh attention.
Comfort: Ensure everyone is seated comfortably, suggesting they close their eyes to minimize distractions.
Initiation: Start playing the music, inviting the group to focus solely on the auditory experience.
Observation: Encourage noticing the melody, different instruments, and any emotions the music evokes.
Mindful Return: If thoughts wander, guide the group to gently return their attention to the music.
Reflection: After listening, allow a moment for the group to reflect on the experience and any feelings it brought up.
Sharing: Open the floor for group members to share their experiences and any insights gained.
The Self-Compassion Break
This exercise involves kindly addressing oneself during moments of stress or overwhelm, acknowledging feelings, and reminding oneself of the common human experience, aiming to cultivate self-compassion and resilience. You’re beautiful, and you have a nice bum.
Recognition: Start by identifying a current stressor or discomfort.
Acknowledgment: Openly acknowledge the difficulty, permitting yourself to fully feel the present emotions.
Comfort: Place a hand on your heart, offering yourself soothing touch and kind words.
Self-Support: Speak comforting phrases to yourself, such as “This too shall pass” or “I give myself permission to feel…”
Commonality: Remind yourself that suffering is part of the shared human experience, not isolation.
Breathing: Encourage deep, gentle breaths, directing kindness inward with each inhalation and exhalation.
Reflection and Sharing: Reflect on any shifts in emotional state, then share experiences and insights with the group.
Self-Inquiry Meditation
In this meditation, you pose deep, personal questions to yourself, like “Who am I?” without seeking answers.
Positioning: Have everyone find a comfortable position, encouraging a posture that invites both relaxation and alertness.
Questioning: Introduce a self-inquiry question for the group to ponder internally.
Observation: Guide the group to note any thoughts or feelings that arise, maintaining a nonjudgmental stance.
Returning Focus: If minds wander, gently bring attention back to the question.
Duration: Continue this reflective questioning for a set period, encouraging openness and curiosity.
Concluding: Gently conclude the questioning phase, bringing attention back to shared space.
Discussion: Facilitate a discussion about the experience, encouraging sharing of insights and challenges.
Five Senses Exercise
Focus on each of your five senses one at a time, tuning into the immediate environment around you. Put your phone on silent!
Introduction: Explain the purpose of engaging all five senses to heighten present-moment awareness.
Sight: Begin with sight, asking the group to notice colors, movements, or details in their surroundings.
Sound: Shift focus to sounds, both near and far, observing without judgment.
Touch: Encourage awareness of tactile sensations, like the feel of clothing or the air on skin.
Smell: Guide attention to any odors or fragrances, noticing how each smell affects them.
Taste: If possible, include a taste element, such as a piece of fruit, noticing the flavors and textures.
Reflection: End with a group discussion on the experience, sharing observations and feelings elicited by the exercise.
The Mini-Mindfulness Exercise
Take a brief moment to focus on your breath, centering and calming the mind amidst daily activities.
Prompt: Invite the group to pause whatever they’re doing and find a comfortable position.
Focus: Guide them to direct their attention to their breath, observing its natural flow.
Observation: Encourage noticing the sensations of breathing, the rise and fall of the chest or abdomen.
Nonjudgment: If thoughts intrude, acknowledge them without judgment and return focus to the breath.
Duration: Keep this focus for a brief period, around one minute.
Reorienting: Slowly bring the group’s attention back to the room and their surroundings.
Integration: Discuss ways this mini-mindfulness can be incorporated into daily routines for stress relief.
Mindful Walking Down The Street Technique
This activity transforms a simple walk into a mindful exploration, where you pay close attention to the sensation of your feet touching the ground and everything around you. Make sure you wear shoes!
Starting Point: Choose a familiar route for the walk where you can safely pay attention to your surroundings without distractions.
Intention Setting: Begin with setting the intention to walk mindfully, focusing on the present experience.
Sensory Engagement: Encourage noticing the feel of each footstep, the sounds of the environment, and any smells or sights.
Pace Regulation: Maintain a slower pace than usual to facilitate mindful observation.
Breath Awareness: Suggest syncing breath with steps as a way to deepen focus.
Pause for Reflection: Halfway through, pause to take a moment to observe any sensations or emotions.
Group Sharing: After the walk, have a discussion about the experience, noting any differences in perception or state of mind.
The Three-Minute Breathing Space
A quick, accessible practice that involves spending focused time observing your current experience, centering on your breath, and expanding awareness to your surroundings. One of my favourite coping strategies in dialectical behavior therapy (dbt).
Observation: Start by observing your current mental, emotional, and physical state without judgment.
Breath Focus: Shift attention to the breath, noticing the sensations of breathing in and out.
Gradual Expansion: Broaden awareness to include bodily sensations and sounds in the environment, maintaining a gentle focus on the breath.
Nonjudgmental Stance: Encourage an attitude of openness and curiosity about whatever is present.
Gentle Return: If the mind wanders, gently guide attention back to the breath.
Closing: Conclude the practice by taking a deep breath and opening the eyes, returning to the moment refreshed.
Reflection and Integration: Discuss how this technique felt and how it can be applied in daily life for managing stress or overwhelming emotions.
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Fun Distress Tolerance Activities For DBT Groups
Distress Tolerance: Aims to equip individuals with skills to tolerate and survive crisis situations without resorting to self-destructive behavior. It includes techniques for managing and withstanding intense emotions without reacting impulsively.
Temperature Change
This activity uses temperature shifts, like holding an ice cube or feeling warm water, to pull your focus from overwhelming emotions to the physical sensation at hand. Keeping a bucket of ice water with you at all times is going to be tough though! One of the best distress tolerance skills IMO.
Introduction: Explain the impact of temperature changes on emotional regulation.
Preparation: Ready ice packs, cold water, or warm compresses.
Guidance: Demonstrate how to safely apply the temperature change.
Experience: Participants try the temperature change, noting its immediate effects.
Observation: Encourage noticing any shifts in emotional intensity.
Discussion: Share experiences and discuss the technique’s effectiveness.
Reflection: Reflect on incorporating this strategy into daily stress management routines.
Intense Exercise
An instant mood lifter, engaging in intense physical activity, like a quick jog or some jumping jacks, can help shift your emotional state. Perfect for those moments when you feel too pent up and need an immediate outlet for your energy.
Introduction: Highlight how physical exertion can influence emotional well-being.
Preparation: Choose a suitable space for the exercise, ensuring safety.
Guidance: Lead a short, intense workout session, adaptable to participants’ fitness levels.
Experience: Participants engage in the exercise, focusing on the physical sensations.
Observation: Encourage awareness of changes in stress or emotional intensity post-exercise.
Discussion: Share and discuss the exercise’s impact on emotional state.
Reflection: Talk about how to integrate physical activity into routines for emotional regulation.
Paced Breathing
Slowing down your breath can have a surprisingly calming effect on your entire nervous system. By consciously taking slow, deep breaths, you’re signaling your body to relax and telling your mind it’s time to dial down the stress. This one is great as it really focuses you.
Introduction: Explain the physiological effects of slow, deep breathing on the nervous system.
Preparation: Get comfortable and set a peaceful atmosphere, possibly dimming lights.
Guidance: Demonstrate how to breathe deeply, focusing on elongating the breath.
Experience: Participants practice paced breathing, paying attention to each inhalation and exhalation.
Observation: Note any shifts in mental or physical state during the exercise.
Discussion: Discuss experiences and the technique’s effectiveness in reducing distress.
Reflection: Encourage incorporating paced breathing into daily stress management practices.
Muscle Relaxation
Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body, a method that can significantly reduce physical tension related to stress. It’s like giving your body a message that it’s okay to unwind, helping to alleviate symptoms of anxiety.
Introduction: Share how muscle tension correlates with emotional stress.
Preparation: Find a comfortable position where you can relax without interruptions.
Guidance: Walk through the process of tensing and then relaxing each muscle group.
Experience: Participants perform the muscle relaxation, focusing on the contrast between tension and relaxation.
Observation: Encourage mindfulness of the body’s relaxation response.
Discussion: Share experiences and discuss the effectiveness in relieving stress.
Reflection: Talk about incorporating this method into daily routines to manage stress and tension.
Fun Emotional Regulation Activities
Emotion Regulation: Teaches strategies for managing and changing intense emotions that are causing problems in a person’s life. It includes understanding emotions, reducing emotional vulnerability, and increasing positive emotional experiences.
Emotion Pictionary
This is a fun game in dbt group therapy where you draw emotions on a board and others guess what you’re illustrating. You can just use pen and paper and steal a few ideas from actual Pictionary 🙂
Gather Materials: Collect drawing supplies and prepare a visible drawing area.
Prepare Emotions: Write various emotions on slips of paper and place them in a draw container.
Draw & Guess: Participants draw an emotion from the container and then illustrate it without words, while others guess.
Reflect: After each round, discuss the emotions depicted and the different ways people interpret and express feelings.
Rotate: Ensure everyone gets a turn to draw and guess, fostering group engagement.
Insight Share: Conclude with a group discussion on what was learned about emotional diversity and expression.
Encourage Practice: Suggest members practice recognizing and expressing emotions outside the group setting.
Gratitude Mapping
Here, you create a collective or individual map filled with notes or symbols of what everyone’s grateful for.
Introduce Concept: Explain the idea of gratitude mapping and its benefits.
Supply Materials: Provide large paper or board and markers, stickers, or other creative materials.
Initial Mapping: Have each participant add at least one thing they’re grateful for to the map.
Weekly Additions: Set aside time each week to add new items to the gratitude map.
Personal Reflection: Encourage personal reflection on new gratitudes to add.
Group Discussion: Regularly discuss as a group the growing map and feelings it evokes.
Display Proudly: Keep the map in a common area as a constant reminder of collective and individual gratitudes.
Mood Tracking
Using charts or apps, you keep a daily log of your mood fluctuations and what might be triggering them. You can start during the therapy sessions and carry this on later.
Choose Method: Decide whether to use paper charts or a digital app for mood tracking.
Daily Logging: Encourage participants to log their mood at least once a day, noting any specific events or thoughts that may have influenced it.
Identify Patterns: After a few weeks, review the logs to identify any patterns or common triggers.
Share Insights: In group sessions, share general findings or insights gained from mood tracking (maintaining privacy on specifics).
Problem-Solve: Use identified patterns to discuss strategies for managing triggers or enhancing mood stability.
Encourage Consistency: Highlight the importance of regular logging for accurate mood tracking.
Reflect on Progress: Periodically reflect on any changes or improvements in emotional regulation as a result of mood tracking.
Emotion Role-Play
Act out different emotions in pairs or small groups to explore expression and recognition. Take your time with this one. It’s good fun, just role with it (pun totally intended).
Introduce Activity: Explain the purpose of emotion role-play and how it can aid in understanding emotions.
Assign Emotions: Give each pair or group a specific emotion to act out, without telling the others which emotion they’ve chosen.
Perform Skits: Each group prepares a short skit or scene that embodies their given emotion.
Guessing Time: After each performance, the rest of the group guesses the emotion that was acted out.
Discussion: Discuss the nuances of each emotional expression and what cues helped in identifying the emotions.
Rotate Roles: Allow participants to switch roles, giving everyone a chance to act and observe.
Reflect: End with a reflection on how this activity might change the way participants perceive and express emotions in daily life.
Draw the Feeling
Everyone draws what a particular emotion feels like to them, and then as a group, you try to interpret the drawings. Limit the body parts you use for this one 😉
Select Emotions: Randomly assign different emotions to participants or let them choose one they feel strongly about.
Draw: Give everyone time to draw how the emotion feels to them, encouraging creativity and personal expression.
Share and Guess: Participants share their drawings with the group, which tries to guess the emotion depicted.
Explain: The artist explains their drawing and why they chose certain elements to represent the emotion.
Discuss: Facilitate a group discussion on the diversity of emotional experiences and expressions.
Empathy Building: Highlight how this activity can help build empathy and understanding of others’ emotional states.
Encourage Practice: Suggest participants use drawing as a tool for expressing and understanding their emotions outside the group.
Positive Memory Sharing
Share experiences or memories that evoke positive emotions, focusing on sensory details.
Introduction: Explain the concept of positive memory sharing and its impact on emotional well-being.
Memory Selection: Ask each participant to think of a memory that brings them joy or happiness.
Guided Sharing: One by one, participants share their positive memory, detailing the sensory experiences and emotions felt.
Active Listening: Encourage the group to listen attentively, fostering a supportive environment.
Sensory Focus: Prompt sharers to describe the sights, sounds, smells, and sensations associated with their memory.
Reflect on Feelings: After each share, discuss as a group the emotions evoked by the memory.
Gratitude Expression: Conclude by expressing gratitude for the shared memories and discussing how recalling positive experiences can uplift mood.
Letter of Forgiveness
This is a great way to practice radical acceptance and letting go of memories that don’t help you.
Introduce Concept: Discuss the importance of forgiveness and how it can lead to emotional healing.
Choose Recipient: Decide whether the letter will be addressed to oneself or someone else.
Guided Writing: Lead a quiet writing session, allowing participants to express their feelings and thoughts freely.
Optional Sharing: Offer participants the choice to share parts of their letter or their feelings about the process.
Reflect: Engage in a group discussion about the experience of writing the letter and any insights gained.
Closure: Talk about ways to find closure, whether it’s through sending the letter, keeping it, or letting it go.
Encourage Continuation: Suggest participants continue this practice outside of the group as a way to process and release emotions.
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Fun Interpersonal Effectiveness Activities For DBT Groups
Interpersonal Effectiveness: Focuses on increasing interpersonal skills to help individuals navigate relationships more effectively. It includes skills for asking for what one needs, saying no, and coping with interpersonal conflict in a way that maintains respect for self and others.
Assertiveness Role-Playing
Enact scenarios that require assertiveness, giving everyone a chance to practice expressing their needs and boundaries clearly and respectfully. I enjoy this in group therapy settings in dialectical behavior therapy (dbt).
Set the Scene: Begin by explaining the value of assertiveness in healthy communication.
Choose Scenarios: Provide a variety of everyday situations where assertiveness might be needed.
Role Play: Divide the group into pairs or small teams to act out the scenarios.
Group Feedback: After each role-play, allow the group to offer constructive feedback.
Discuss Feelings: Encourage participants to share how they felt being assertive in their role.
Swap Roles: Give participants the chance to experience different roles and scenarios.
Reflect: Wrap up by reflecting on how these assertiveness practices can be applied in real life.
Effective Communication Workshop
Break down the components of effective communication and practice in pairs. This will definitely help with your interpersonal skills and if you’ve been diagnosed with borderline personality disorder. Effective communication is one of the best skills taught.
Introduce Principles: Start with an overview of effective communication skills, like active listening and clear expression.
Demonstration: Show examples of effective vs. ineffective communication through role-play.
Practice Sessions: Pair participants to practice specific communication techniques.
Use Prompts: Provide conversation prompts to guide the practice sessions.
Feedback Loop: Encourage pairs to give each other feedback on their communication style.
Group Discussion: Share experiences and insights from the exercises with the whole group.
Apply Skills: Conclude by discussing how to apply these communication skills in daily interactions.
Boundary Setting Exercises
Discuss and practice setting healthy boundaries in various contexts. Now you’ll be able to tell your family to stay away from your donuts 🙂
Define Boundaries: Begin by defining what boundaries are and why they’re important.
Identify Personal Boundaries: Have participants reflect on and list their own personal boundaries.
Scenario Role-Play: Create role-play scenarios that challenge these boundaries.
Group Feedback: After role-playing, discuss as a group the feelings and outcomes of asserting boundaries.
Strategies for Setting Boundaries: Share and discuss strategies for effectively setting and maintaining boundaries.
Personal Plan: Encourage participants to create a personal plan for setting boundaries in their lives.
Reflect and Share: Invite participants to share their thoughts on how setting boundaries might impact their relationships and self-esteem.
Radical Acceptance Role-Playing
Act out situations that call for radical acceptance to explore emotional and practical responses to challenging life events.
Explain Concept: Start with an explanation of radical acceptance and its benefits.
Prepare Scenarios: Create scenarios that typically require acceptance after initial resistance.
Act It Out: Have participants role-play the scenarios, focusing on the transition to acceptance.
Group Reflection: After each role-play, discuss the challenges and benefits of practicing radical acceptance.
Personal Connection: Ask participants to think of personal situations where radical acceptance could be applied.
Skill Practice: Provide tips on how to cultivate radical acceptance in daily life.
Group Support: End with a discussion on how to support each other in practicing acceptance outside the group.
Mindful Listening Exercise
Pair up and practice truly listening without interrupting or planning a response.
Introduction: Briefly explain the importance of active listening in effective communication.
Pair Up: Have participants pair up with someone they don’t know well to encourage fresh interaction.
Listening Task: One partner shares a story or experience, while the other practices mindful listening.
Role Switch: After a set time, partners switch roles, allowing both the chance to listen and share.
Reflect: Each participant reflects on the experience of listening mindfully and what they noticed.
Group Discussion: Reconvene as a group to discuss the challenges and insights gained from practicing mindful listening.
Encourage Application: End by encouraging participants to apply mindful listening in their daily interactions.
DEAR MAN Practice
Role-play using the DEAR MAN technique to assert needs or resolve conflicts. This DBT acronym stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. It’s a structured method to communicate effectively, especially in difficult conversations.
Explain DEAR MAN: Start with an overview of the DEAR MAN strategy and its components.
Scenario Creation: Develop scenarios that might require assertive communication.
Role-Play: Participants take turns role-playing the scenarios using the DEAR MAN steps.
Observer Feedback: Observers offer feedback on the use of DEAR MAN and its effectiveness.
Discuss Feelings: Participants share how it felt to use the strategy and to receive assertive communication.
Practice in Pairs: Allow time for additional practice in pairs with personal scenarios.
Reflect on Learning: Discuss as a group how DEAR MAN can be applied in real-life situations.
Compliment Circle
Practice giving and receiving genuine compliments to build positive interactions. Pat each other on the back, you all deserve it! If you’ve been diagnosed with borderline personality disorder you’ll know that it’s difficult to feel good about yourself. This is great because you get some validation from others.
Circle Formation: Have the group form a circle, facing each other.
Compliment Guidelines: Briefly discuss what makes a genuine compliment.
Giving Compliments: Participants take turns offering a sincere compliment to the person on their right.
Receiving Compliments: Teach participants how to accept compliments graciously.
Reflection: After the circle completes, participants reflect on how it felt to give and receive compliments.
Group Discussion: Share insights about the importance of positive reinforcement in relationships.
Encouragement: Encourage participants to continue practicing giving and receiving compliments outside the group.
Fun Integrating Activities
These are a few other activities that you can practice to reinforce the other skills you’ve been learning.
DBT House Building
This activity gets everyone to draw a ‘house’ that represents their life, using various rooms to symbolize different aspects of their DBT skills and personal experiences.
Introduction: Discuss the metaphor of a house for personal growth and DBT skills integration.
Preparation: Provide drawing materials and outline the key components each ‘house’ should include.
Guidance: Encourage creativity and personal expression in designing their DBT house.
Experience: Participants draw their houses, reflecting on how each part of DBT has impacted their lives.
Observation: Foster a nonjudgmental environment for participants to share and explore their drawings.
Discussion: Facilitate a group discussion on the insights and emotions the activity brought up.
Reflection: Encourage reflection on how this exercise helped integrate their DBT learning.
Mindful Hand Washing
Turning a simple act of hand washing into a mindful practice can transform it into a moment of calm and presence. It’s about focusing on the sensations of the water, the soap’s texture and scent, and the movements of your hands. I like this as one of the coping skills I go back to regularly.
Introduction: Highlight the potential of routine activities for mindfulness practice.
Preparation: Ensure a comfortable setting with access to a sink, soap, and towels.
Guidance: Lead participants through the process, emphasizing awareness of each sensation.
Experience: Everyone practices mindful hand washing, paying close attention to the experience.
Observation: Note any changes in mood or stress levels from beginning to end.
Discussion: Share observations and reflections on turning routine tasks into mindful moments.
Reflection: Encourage incorporating mindful practices into daily routines for ongoing stress management.
Gratitude Journaling
Keeping a gratitude journal encourages a focus on the positive aspects of life, fostering an attitude of appreciation and significantly boosting mental well-being. To be honest, I’ve not practiced this one too much but it’s definitely something I want to work on.
Introduction: Discuss the benefits of focusing on gratitude for emotional health.
Preparation: Provide journals or paper and pens for participants to use.
Guidance: Offer prompts to get started, such as “Today, I am grateful for…”
Experience: Participants spend some time writing in their gratitude journals.
Observation: Encourage participants to notice any shifts in their outlook or mood.
Discussion: Invite participants to share, if they’re comfortable, some of what they wrote.
Reflection: Discuss ways to make gratitude journaling a regular part of their routine.
Chain Analysis of Conflict
Delving into a recent conflict using chain analysis helps uncover the underlying causes and potential DBT skills that could alter future outcomes.
Introduction: Explain the purpose and process of chain analysis in understanding conflicts.
Preparation: Set up a supportive environment for open and honest reflection.
Guidance: Walk participants through the steps of analyzing a recent conflict.
Experience: Participants conduct their own chain analysis, identifying key moments and choices.
Observation: Encourage a focus on the insights gained about patterns and triggers.
Discussion: Facilitate a discussion on how different DBT skills could be applied in similar future situations.
Reflection: Reflect on how this exercise can improve conflict resolution skills and emotional regulation.
Values Clarification
Identifying and understanding your core values is crucial for living a life that feels meaningful and aligned with your true self.
Introduction: Share the importance of knowing one’s values in personal growth and decision-making.
Preparation: Provide materials for participants to write or visually represent their values.
Guidance: Offer prompts or questions to help participants explore and identify their core values.
Experience: Participants engage in individual reflection to articulate their values.
Observation: Encourage mindfulness of the feelings that arise when considering different values.
Discussion: Create space for participants to share their values and how they influence their lives.
Reflection: Discuss ways to align daily actions and choices with these identified values.
Goal Setting with DBT
Combining DBT skills with goal setting can significantly enhance your ability to achieve personal milestones.
Introduction: Highlight how DBT skills can bolster goal achievement.
Preparation: Guide participants in choosing a personal goal to focus on.
Guidance: Discuss how each DBT module can support their goal-setting process.
Experience: Participants outline steps toward their goals, incorporating DBT strategies.
Observation: Encourage reflection on how DBT skills can address potential challenges.
Discussion: Share goals and strategies, fostering group support and accountability.
Reflection: Reflect on the importance of adaptable, compassionate goal setting.
Mindfulness Relay
A series of quick mindfulness exercises done one after the other, the Mindfulness Relay is a dynamic way to experience a range of mindfulness practices in a short period.
Introduction: Explain the concept and benefits of rapid-fire mindfulness exercises.
Preparation: Set up stations or have instructions ready for different mindfulness activities.
Guidance: Move the group through each mindfulness station, spending a few minutes at each.
Experience: Participants engage in each exercise, practicing quick shifts of focus.
Observation: Notice the varying impacts of different mindfulness practices.
Discussion: Discuss the experience of transitioning between mindfulness exercises.
Reflection: Encourage incorporating these quick mindfulness practices into daily life.
Emotion Charades
In Emotion Charades, you act out different emotions without using words, while others guess the emotion being portrayed.
Introduction: Discuss the role of body language and nonverbal cues in expressing emotions.
Preparation: Prepare slips of paper with various emotions written on them.
Guidance: Explain the rules of charades, focusing on nonverbal expression.
Experience: Participants take turns acting out emotions while others guess.
Observation: Pay attention to the diversity of emotional expressions.
Discussion: Share reflections on the experience and insights gained.
Reflection: Talk about the importance of recognizing and respecting nonverbal emotional cues.
Stress Management Techniques
Sharing and practicing different stress management techniques can equip participants with a toolbox of strategies for handling stress.
Introduction: Briefly overview various stress management techniques.
Preparation: Choose a few techniques to focus on, ensuring a range of options.
Guidance: Demonstrate each technique, providing clear instructions.
Experience: Participants practice each technique, noting their effects.
Observation: Encourage mindfulness of the body and mind’s responses.
Discussion: Discuss preferences and experiences with each technique.
Reflection: Highlight the importance of a personalized stress management approach.
Personal Achievement Sharing
This activity involves sharing personal achievements, big or small, fostering a sense of community and mutual support.
Introduction: Emphasize the value of recognizing and sharing achievements.
Preparation: Create a supportive atmosphere for open sharing.
Guidance: Encourage participants to think of an achievement they’re proud of.
Experience: Share personal achievements with the group, focusing on the journey and effort.
Observation: Listen actively, offering support and recognition.
Discussion: Discuss the feelings associated with acknowledging achievements.
Reflection: Reflect on the role of self-recognition in personal growth.
Coping Skills Toolbox
Creating a Coping Skills Toolbox is a tangible way for participants to compile strategies and items that help them manage stress, anxiety, or difficult emotions. It’s a personalized collection, ranging from soothing items to reminder cards of DBT skills, empowering individuals to handle challenging moments with greater resilience.
Introduction: Share the concept and benefits of having a personal Coping Skills Toolbox.
Preparation: Provide materials for creating the toolbox, such as boxes, note cards, and art supplies.
Guidance: Assist participants in identifying and noting down specific coping strategies that work for them.
Experience: Encourage adding physical items or reminders that can aid in stress relief or emotional regulation.
Observation: Reflect on how each item or strategy can serve their emotional well-being.
Discussion: Invite participants to share their toolbox ideas, fostering group inspiration.
Reflection: Emphasize the importance of regularly revisiting and updating the toolbox as they grow and change.
Mindful Eating Together
Sharing a mindful meal together, focusing on the experience of eating with awareness, allows participants to practice mindfulness in a communal setting. This is a great group exercise!
Introduction: Discuss the principles of mindful eating and its benefits.
Preparation: Arrange for a simple meal or selection of foods that offer a variety of flavors and textures.
Guidance: Lead participants through the process of eating mindfully, paying attention to each bite.
Experience: Slowly eat together, observing the sensations, tastes, and the act of chewing and swallowing.
Observation: Notice any thoughts or feelings that arise during the meal without judgment.
Discussion: Share experiences of the mindful eating process and any new insights.
Reflection: Reflect on how mindful eating practices can be incorporated into daily life.
DBT Skills Quiz
A fun and engaging way to review and reinforce learning, the DBT Skills Quiz challenges participants to recall and apply what they’ve learned about DBT principles and techniques. A fantastic way to practice dbt skills.
Introduction: Explain the purpose of the quiz and how it can help reinforce DBT concepts.
Preparation: Prepare a set of questions covering various DBT skills and modules.
Guidance: Organize the group into teams or individuals for a friendly competition.
Experience: Conduct the quiz, encouraging thoughtful answers and discussions.
Observation: Pay attention to areas of strong understanding and where further review might be needed.
Discussion: Discuss the correct answers and the reasoning behind them, clarifying any misconceptions.
Reflection: Highlight the learning points from the quiz and encourage continued practice and exploration of DBT skills.
Celebrating Progress
Regularly acknowledging and celebrating the application of DBT skills in your life gives you a sense of accomplishment and motivation.
Introduction: Share the importance of recognizing and celebrating personal growth.
Preparation: Create an environment of warmth and encouragement for sharing.
Guidance: Invite participants to reflect on and share their progress with DBT skills.
Experience: Share stories of progress, challenges overcome, and lessons learned.
Observation: Offer positive feedback and acknowledgement for each participant’s sharing.
Discussion: Discuss the collective journey of the group and individual milestones.
Reflection: Encourage setting new goals and continuing the journey of growth and development with DBT.
Download a FREE Takeaway list of ALL the activities from this post
Why is dialectical behavior therapy a valuable tool?
It gives you amazing tools to reduce stress, maintain a balanced perspective, and nourish healthy relationships. It’s not bad at helping you accept who you are, either!
It’s valuable to help treat people with borderline personality disorder and other mental health conditions.
I can say from personal experience that it’s been a game-changer in my life and a blessing for everyone around me because I’ve become exponentially easier to be around!
I’ve stopped being so impulsive, I’m not at the whim of my emotions, and I feel much happier most of the time.
Wrap Up
There are a plethora of activities to practice. This is just a humble list of a few. I hope you get some use out of them. Like I’ve said, DBT has changed my life, but you only get out of it what you put in. Practice these skills, and they’ll change your life (yeah, I know that’s cheesy, but it’s true!).
If you’re interested in reading more, take a look at my article on mindfulness.
FAQ
How long does DBT take?
Dialectical Behavior Therapy (DBT) typically involves a commitment of approximately 6 months to a year, depending on the specific program and the individual’s progress. Standard DBT includes weekly individual therapy sessions, weekly group skills training sessions, and as-needed phone coaching to support skills application in real-life situations. The length can vary based on personal needs and the treatment setting.
Does DBT work for borderline?
Yes, DBT was originally developed to treat Borderline Personality Disorder (BPD) and has been found to be highly effective for individuals with this condition. It helps in reducing symptoms like emotional instability, self-harm behaviors, suicidal ideation, and relationship issues commonly associated with BPD. Research and clinical practice have supported its efficacy in improving emotional regulation, interpersonal effectiveness, distress tolerance, and mindfulness.
Does DBT work for anxiety, depression, worry?
DBT can be effective for individuals experiencing anxiety, depression, and worry. While it was initially designed for BPD, the skills taught in DBT, such as mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness, are beneficial for managing the symptoms of anxiety and depression. DBT helps individuals develop coping strategies to deal with stress, reduce rumination and worry, and improve relationships, which can contribute to alleviating symptoms of anxiety and depression.
Is DBT like CBT?
DBT is a form of Cognitive Behavioral Therapy (CBT); it can be considered an extension or adaptation of CBT that incorporates additional elements, making it distinct in several ways. Both DBT and CBT focus on changing negative thinking patterns and behaviors, but DBT places a greater emphasis on emotional and social aspects, particularly around acceptance and mindfulness. While CBT primarily addresses thought distortions and behaviors, DBT also includes coping strategies for dealing with intense emotions, relationship issues, and stress. DBT introduces the concept of dialectics, focusing on finding a balance between acceptance and change, which is less emphasized in traditional CBT.
