15 Easy DBT Describe Skill Group Activities

General Instructions for Therapists

As you guide clients through these description activities, your primary goal is to foster a space where clients feel comfortable exploring their thoughts, feelings, and environment in detail.

Encourage them to be descriptive in their approach, focusing on naming and identifying what they are experiencing rather than simply noticing. 

These exercises emphasise verbally describing sensations, thoughts, and emotions, helping clients articulate their inner and outer experiences in a mindful, non-judgmental way.

In a group setting, invite participants to share their descriptions, ensuring everyone has a chance to express themselves. 

General Instructions for Clients

Today’s activities focus on practising mindfulness through the Describe skill—learning to identify and express what you are experiencing in detail. 

The goal is not just to notice but to describe everything you can about your thoughts, feelings, and body sensations.

Whether doing these exercises alone or in a group, consider it an opportunity to get specific about what’s happening inside and around you. 

There’s no right or wrong way to describe what you feel, so stay open and curious.

After each exercise, we’ll reflect on what you’ve described, and if you feel comfortable, you are welcome to share your experience.

What is the Describe Skill in DBT?

‘Describe’ skills are all about putting your experiences into words. 

Instead of just noticing your thoughts, feelings, or surroundings, you describe them in detail. 

This helps you step back from the emotion or situation, making it easier to understand and manage. 

By describing your experience, you can approach things more clearly and reduce impulsive reactions.

15 Easy DBT Describe Therapy Activities

Activity 1: Describing Emotions Through Words

Intro to activity:
This activity encourages clients to describe their emotions in as much detail as possible. The goal is to help them move beyond simply feeling an emotion, towards articulating it clearly, using descriptive language. By verbalizing their experience, clients can develop a deeper understanding of their emotions and how they manifest.

How to practice this activity:

Prompt:
“We’re going to focus on describing how you’re feeling right now. Instead of just saying ‘I’m angry’ or ‘I’m sad,’ try to describe how your body feels, what thoughts are coming up, and how the emotion is affecting you.”

Preparation:
The therapist creates a calm space, free of distractions. Clients are invited to sit comfortably, with a notebook and pen to write down their descriptions.

Guidance:
Therapist says: “Take a few moments to focus on how you’re feeling right now. Once you have an emotion in mind, start describing it. Is there tension in your body? What are the thoughts running through your head? Does the emotion remind you of anything?”

Experience:
Clients spend about 5-10 minutes either writing or verbally describing their emotions. The therapist reminds them to focus on describing both the physical sensations and the thoughts connected to the emotion.

Observation:
Clients reflect on how descriptive they were able to be. Were they able to break down their emotion into smaller parts? How did the process of describing the emotion change their experience of it?

Discussion:
After the activity, the therapist asks: “How did describing your emotion in detail affect the way you felt about it? Did it change the way you experienced the emotion?”

Reflection:
Reflect on how putting emotions into words can help you manage them. In a group, the therapist might ask: “How could describing your emotions in this way help you understand or regulate them better in the future?”

Activity 2: Describing Body Sensations

Intro to activity:
In this activity, clients will focus on describing physical sensations in different parts of their body. By articulating these sensations, they can gain a deeper understanding of how their body responds to stress, tension, or relaxation.

How to practice this activity:

Prompt:
“Today we’re going to describe the sensations in your body. Focus on any tightness, warmth, or relaxation you feel. Try to be as specific as possible.”

Preparation:
The therapist asks clients to sit or lie down comfortably, with their arms and legs relaxed. A quiet, distraction-free space is ideal.

Guidance:
Therapist says: “Take a moment to focus on your body. Start by noticing your feet, then slowly move your attention upward. Describe what you feel—whether it’s tension, warmth, or relaxation in different areas.”

Experience:
Clients spend about 10-15 minutes describing sensations in various parts of their body, either aloud or in writing. The therapist gently encourages them to focus on detail, such as the texture, temperature, or tightness they feel.

Observation:
Clients reflect on what they described. Were there areas of the body they noticed more clearly? Did they discover anything unexpected?

Discussion:
After the activity, the therapist asks: “What did you notice about the sensations in your body? How did describing them help you become more aware of your physical state?”

Reflection:
Reflect on how describing body sensations can help you stay connected to your body. In a group, the therapist could ask: “How might describing sensations help you manage stress or physical discomfort?”

Activity 3: Describing Your Surroundings

Intro to activity:
In this exercise, clients will practice describing their environment in detail. By focusing on what they see, hear, and feel around them, they can learn to be more present and aware of their surroundings.

How to practice this activity:

Prompt:
“We’re going to focus on describing the environment around you in detail. Pay attention to the sights, sounds, and textures, and try to describe them as vividly as possible.”

Preparation:
The therapist asks clients to sit in a room with various objects or textures around them. The environment should be quiet enough to allow for focus, but not completely silent.

Guidance:
Therapist says: “Look around the room or feel the objects near you. Describe what you see or feel—whether it’s the colour of a chair, the texture of the floor, or the sound of the air conditioning. Use as many descriptive words as you can.”

Experience:
Clients spend about 5-10 minutes describing their surroundings, either aloud or in writing. The therapist encourages them to focus on small details and avoid labeling things simply, like ‘good’ or ‘bad.’

Observation:
Clients reflect on what they described. Did focusing on the details change how they felt about the environment? Were they able to notice things they usually overlook?

Discussion:
After the activity, the therapist asks: “What did you notice about your surroundings while describing them? Did this change your perception of the space?”

Reflection:
Reflect on how describing your environment helps you stay present. In a group, the therapist could ask: “How might focusing on describing your surroundings help you manage feelings of anxiety or stress?”

Activity 4: Describing Thoughts and Mental Images

Intro to activity:
This activity encourages clients to describe their thoughts and any mental images that come to mind. By describing them in detail, clients can become more aware of their thought patterns and mental states.

How to practice this activity:

Prompt:
“We’re going to focus on describing your thoughts or mental images. Try to paint a picture with words, rather than just noting what thoughts pop up.”

Preparation:
The therapist creates a calm space for clients to sit quietly. Clients are encouraged to focus on any thoughts or images that arise during the session.

Guidance:
Therapist says: “Take a moment to notice what thoughts or images are running through your mind. Now, describe them. What do they look or feel like? Are they sharp or hazy? Fast or slow? Try to be as descriptive as possible.”

Experience:
Clients spend 5-10 minutes describing their thoughts or mental images. The therapist reminds them to focus on vivid descriptions, avoiding simple labels.

Observation:
Clients reflect on how well they were able to describe their thoughts. Did this help them gain more insight into their mental patterns?

Discussion:
After the activity, the therapist asks: “How did describing your thoughts in detail affect the way you experienced them? Did it help you gain more clarity?”

Reflection:
Reflect on how putting thoughts into words can change the way you perceive them. In a group, the therapist could ask: “How might describing thoughts help you manage intrusive or overwhelming mental images?”

Activity 5: Describing Emotions Through Art

Intro to activity:
This activity allows clients to express and describe their emotions through drawing or coloring. By focusing on colors, shapes, and textures, clients can describe their emotional state in a creative way.

How to practice this activity:

Prompt:
“We’re going to use drawing to describe your emotions today. Think about how you’re feeling and try to represent that emotion with colours, shapes, or textures.”

Preparation:
The therapist provides paper, crayons, markers, or colored pencils. Clients are encouraged to choose colors and materials that feel right to them.

Guidance:
Therapist says: “Take a few moments to think about how you’re feeling right now. Use colors or shapes to describe your emotion. Don’t worry about how it looks—just focus on describing the emotion in visual form.”

Experience:
Clients spend 10-15 minutes drawing or coloring. They are encouraged to describe their emotions creatively, focusing on the process of describing through art.

Observation:
Clients reflect on the colors and shapes they used. How did they choose to describe their emotions visually? Did this help them understand their emotions better?

Discussion:
After the activity, the therapist asks: “What emotions did you try to describe through your drawing? How did focusing on colors or shapes help you express those emotions?”

Reflection:
Reflect on how creative activities can help you describe emotions in a non-verbal way. In a group, the therapist could ask: “How might this exercise help you understand emotions when words don’t feel enough?”

Activity 6: Describing Breathing

Intro to activity:
This activity helps clients describe their breathing in detail. By focusing on how the breath feels, they can become more present and aware of their body’s natural rhythm.

How to practice this activity:

Prompt:
“Today we’re going to focus on describing your breathing. Pay attention to how each breath feels in your body, and describe what you notice.”

Preparation:
The therapist sets up a calm and quiet environment. Clients sit comfortably, either in a chair or on the floor, and are encouraged to close their eyes if they feel comfortable.

Guidance:
Therapist says: “Take a moment to notice your breath. How does the air feel as it enters your nose? Does it fill your chest or your belly? Try to describe each part of your breath in detail.”

Experience:
Clients spend 5-10 minutes describing their breathing. The therapist encourages them to notice how their breath moves through their body, from the sensation in their nostrils to the expansion of their chest.

Observation:
Clients reflect on how they described their breath. Were they able to notice and describe the small details of each breath?

Discussion:
After the activity, the therapist asks: “What did you notice while describing your breath? Did focusing on description help you become more aware of your breathing?”

Reflection:
Reflect on how describing your breath can help you stay present. In a group, the therapist could ask: “How might focusing on describing your breath help you during stressful moments?”

Activity 7: Describing Tension and Relaxation

Intro to activity:
In this activity, clients will focus on describing the sensations of muscle tension and relaxation in their body. This helps them identify areas of stress and release tension through mindful awareness.

How to practice this activity:

Prompt:
“We’ll focus on describing the sensations of tension and relaxation in different parts of the body today. Notice where you feel tightness, and how your body feels as you relax.”

Preparation:
Clients are asked to sit or lie down comfortably, with their arms and legs relaxed. The therapist ensures the room is quiet and peaceful.

Guidance:
Therapist says: “Start by gently tensing the muscles in your feet, and then slowly relax them. Describe how the tension feels, and how it changes when you relax the muscles.”

Experience:
Clients work through their body, tensing and relaxing different muscle groups. The therapist guides them to describe the physical sensations of tension and relaxation.

Observation:
Clients reflect on the differences they noticed between tension and relaxation. How did their muscles feel as they described each state?

Discussion:
Afterward, the therapist asks: “How did describing the tension and relaxation in your body help you become more aware of these sensations?”

Reflection:
Reflect on how describing tension and relaxation can help you manage stress. In a group, the therapist might ask: “How might this practice help you relax in stressful situations?”

Activity 8: Describing Sound and Silence

Intro to activity:
This activity encourages clients to describe the sounds they hear around them, as well as the experience of silence. By focusing on both sound and the absence of sound, they can sharpen their awareness and presence.

How to practice this activity:

Prompt:
“We’re going to focus on describing the sounds around you. Notice every little sound, and describe how it changes. When it’s quiet, describe the experience of silence.”

Preparation:
The therapist creates a quiet environment but allows natural sounds to occur. Clients sit comfortably and are encouraged to close their eyes to focus on listening.

Guidance:
Therapist says: “Listen carefully to the sounds around you—whether it’s the hum of a fan, distant voices, or your own breath. Describe what you hear, how loud or soft it is, and how it changes over time.”

Experience:
Clients spend 5-10 minutes describing the sounds they hear. The therapist reminds them to focus on the qualities of the sounds, like volume and pitch, as well as any moments of silence.

Observation:
Clients reflect on what they described. How did focusing on sound and silence change their awareness of the environment?

Discussion:
After the activity, the therapist asks: “What sounds did you notice that you hadn’t before? How did describing them affect your experience of the environment?”

Reflection:
Reflect on how describing sound and silence can help you stay mindful. In a group, the therapist could ask: “How might focusing on sounds help you stay present when you’re feeling distracted or overwhelmed?”

Activity 9: Describing Physical Movements

Intro to activity:
In this activity, clients will describe the movements of their body during a simple activity, such as walking or stretching. By describing their movements, they can become more connected to their physical sensations.

How to practice this activity:

Prompt:
“Today we’re going to focus on describing the movements of your body. As you walk or stretch, notice how your muscles feel, and describe each movement.”

Preparation:
The therapist asks clients to stand up and move around the room slowly, either walking or performing gentle stretches. The focus is on how the body moves.

Guidance:
Therapist says: “Pay attention to how your feet touch the ground when you walk, or how your muscles stretch when you move. Describe each part of the movement in detail.”

Experience:
Clients spend 5-10 minutes walking or stretching while describing how their body feels in motion. The therapist encourages them to focus on specific sensations, like muscle tension or joint movement.

Observation:
Clients reflect on how well they were able to describe their movements. Did this help them feel more connected to their body?

Discussion:
After the activity, the therapist asks: “How did describing your body’s movements affect the way you experienced them? Did you notice anything different?”

Reflection:
Reflect on how describing movements can help you stay grounded. In a group, the therapist might ask: “How could focusing on describing your movements help you stay present during stressful times?”

Activity 10: Describing Visual Details

Intro to activity:
This activity helps clients describe the visual details of their surroundings, such as colors, shapes, and textures. By focusing on visual description, clients can sharpen their awareness of the present moment.

How to practice this activity:

Prompt:
“We’re going to focus on describing the visual details around you. Notice the colors, shapes, and textures, and describe them in as much detail as you can.”

Preparation:
The therapist asks clients to sit in a room with a variety of objects or textures to observe. Clients can also be taken outside to observe nature or urban settings.

Guidance:
Therapist says: “Look around and focus on the details of the objects or scenery. Describe the colors, shapes, and textures you see. Try to be as specific as possible.”

Experience:
Clients spend 5-10 minutes observing their environment and describing it. The therapist encourages them to notice small details that might usually go unnoticed.

Observation:
Clients reflect on how well they were able to describe what they saw. Did focusing on the details change their perception of the environment?

Discussion:
After the activity, the therapist asks: “What details did you notice that you hadn’t seen before? How did describing them affect your experience?”

Reflection:
Reflect on how describing visual details can help you stay present. In a group, the therapist could ask: “How might focusing on visual description help you stay mindful in your daily life?”

Activity 11: Describing Taste and Texture

Intro to activity:
In this activity, clients will focus on describing the taste and texture of food. By paying attention to these sensations in detail, clients can practice mindful eating and become more aware of how they experience food.

How to practice this activity:

Prompt:
“We’re going to focus on describing the taste and texture of a small piece of food. Notice how it feels in your mouth, and try to describe every detail of the experience.”

Preparation:
The therapist provides a small piece of food, such as a raisin or piece of chocolate. Clients are encouraged to eat slowly and mindfully, focusing on the sensations.

Guidance:
Therapist says: “Before you eat, take a moment to notice the texture of the food in your hand. As you take a bite, describe how it feels in your mouth—how does it taste? How does the texture change as you chew?”

Experience:
Clients spend 5-10 minutes slowly eating the food, focusing on describing both its taste and texture. The therapist reminds them to avoid rushing and to notice every small detail.

Observation:
Clients reflect on how well they were able to describe the experience. Did they notice anything about the taste or texture that they usually overlook?

Discussion:
After the activity, the therapist asks: “What did you notice about the food? How did describing the taste and texture affect the way you experienced eating?”

Reflection:
Reflect on how describing the taste and texture of food can enhance mindful eating. In a group, the therapist might ask: “How could this practice help you become more present during meals?”

Activity 12: Describing Thoughts Without Judgment

Intro to activity:
In this activity, clients will practice describing their thoughts without attaching judgments or labels to them. This helps clients create distance from their thoughts, making it easier to understand and manage them.

How to practice this activity:

Prompt:
“We’re going to focus on describing the thoughts that come to mind without labeling them as ‘good’ or ‘bad.’ Just notice and describe them as they are.”

Preparation:
The therapist creates a calm space where clients can sit quietly. Clients are encouraged to let their thoughts flow naturally, without trying to control them.

Guidance:
Therapist says: “Notice the thoughts that are running through your mind. Don’t judge them—just describe them as they are. Are they fast or slow? Clear or confusing? Describe them in as much detail as you can.”

Experience:
Clients spend 5-10 minutes describing their thoughts without judgment. The therapist reminds them to avoid labeling or evaluating the thoughts and to focus solely on describing them.

Observation:
Clients reflect on how they described their thoughts. Did avoiding judgment make it easier to describe the thoughts clearly?

Discussion:
After the activity, the therapist asks: “How did describing your thoughts without judgment affect your experience of them? Did it change the way you felt about the thoughts?”

Reflection:
Reflect on how describing thoughts without judgment can help you manage them. In a group, the therapist might ask: “How could this practice help you deal with overwhelming or negative thoughts?”

Activity 13: Describing Nature

Intro to activity:
This activity involves describing elements of nature, such as plants, trees, or clouds. By focusing on the natural world, clients can practice mindfulness and become more grounded in the present moment.

How to practice this activity:

Prompt:
“We’re going to focus on describing the natural elements around you, whether it’s the trees, the sky, or even the texture of the ground. Use descriptive language to capture what you see.”

Preparation:
The therapist takes clients outside to observe nature, or clients can look through a window if going outdoors isn’t possible. A peaceful natural setting is ideal.

Guidance:
Therapist says: “Take a moment to observe the natural world around you. Describe the colors, textures, and movement of what you see—whether it’s the trees swaying, the grass beneath your feet, or the clouds moving across the sky.”

Experience:
Clients spend 10-15 minutes observing and describing the natural elements around them. The therapist encourages them to focus on small details, like the shape of leaves or the texture of the ground.

Observation:
Clients reflect on how they described nature. Did focusing on the details change their experience of the environment?

Discussion:
After the activity, the therapist asks: “What did you notice about nature that you hadn’t seen before? How did describing it affect how you felt?”

Reflection:
Reflect on how describing nature can help you stay grounded and present. In a group, the therapist might ask: “How might describing natural elements help you relax or reduce stress?”

Activity 14: Describing Emotions Through Music

Intro to activity:
This activity helps clients describe their emotions through music. By listening to a piece of music and describing how it affects them, clients can connect their emotions to external stimuli in a mindful way.

How to practice this activity:

Prompt:
“We’re going to listen to a piece of music and describe how it makes you feel. Pay attention to how the sounds affect your emotions, and use descriptive words to express what comes up.”

Preparation:
The therapist plays a short, calming piece of instrumental music. Clients are encouraged to sit comfortably and focus on how the music makes them feel.

Guidance:
Therapist says: “As you listen to the music, notice how it affects your mood. Does it make you feel calm, energized, or something else? Try to describe the emotion as fully as you can.”

Experience:
Clients spend 5-10 minutes listening to the music and describing how it influences their emotional state. The therapist encourages them to focus on describing the feeling rather than simply naming the emotion.

Observation:
Clients reflect on how the music affected their emotions. Were they able to describe how it made them feel in detail?

Discussion:
After the activity, the therapist asks: “How did the music make you feel? How did describing the emotion help you connect to the experience more fully?”

Reflection:
Reflect on how describing emotions through music can help you connect with your feelings. In a group, the therapist might ask: “How might this practice help you express emotions in a new way?”

Activity 15: Describing Daily Experiences in a Journal

Intro to activity:
In this activity, clients are encouraged to keep a journal where they describe one experience each day in detail. This helps them develop the habit of mindfulness through daily reflection and description.

How to practice this activity:

Prompt:
“We’ll keep a journal where you describe one experience from your day in as much detail as possible. Focus on any small moment that stood out, and write about it in a way that brings it to life.”

Preparation:
The therapist provides each client with a journal or notebook. Clients are asked to take 5-10 minutes at the end of each day to write down a detailed description of one experience.

Guidance:
Therapist says: “At the end of each day, write about something you experienced—a conversation, a walk, or even a meal. Describe it with as much detail as you can. Focus on the sights, sounds, and feelings that made the moment unique.”

Experience:
Clients spend a few minutes each day describing their experiences in writing. The therapist encourages them to pay attention to small details and be as descriptive as possible.

Observation:
Clients reflect on how daily description helped them stay mindful. Did they notice more details about their day as they developed the habit of describing their experiences?

Discussion:
During therapy sessions, the therapist asks: “What did you write about in your journal this week? How did describing your experiences affect your awareness or mood?”

Reflection:
Reflect on how keeping a journal of daily experiences can help you develop mindfulness. In a group, the therapist might ask: “How might writing descriptions help you stay present and grounded in your daily life?”