15 Easy DBT Accumulate Positive Emotions Group Activities

General Instructions for Therapists

As you guide clients through the “Accumulate Positive Emotions” activities, the goal is to help them focus on engaging in experiences that bring joy and fulfillment. By consistently building positive emotions over time, clients can improve their emotional resilience and reduce vulnerability to negative emotions. Encourage clients to practice these activities regularly to help accumulate positive feelings in their daily lives.

General Instructions for Clients

Today’s activities focus on practicing the skill of “Accumulate Positive Emotions.” The goal is to engage in activities that make you feel good, both in the short term and over time. By building up positive emotions, you can improve your emotional well-being and create a more balanced life.

These exercises will guide you through different ways to build positive experiences. After each activity, we’ll reflect on how it felt and how you can include more of these experiences in your daily routine to help you maintain a more positive emotional state.

What is the Accumulate Positive Emotions Skill in DBT?

The Accumulate Positive Emotions skill in Dialectical Behavior Therapy (DBT) focuses on increasing positive experiences and emotions over time. By intentionally engaging in activities that bring joy, fulfillment, and satisfaction, you can improve your emotional well-being and build emotional resilience. This skill encourages you to create positive experiences in the short term, while also working toward long-term goals that are meaningful to you. By consistently building positive emotions, you can reduce emotional vulnerability and improve your overall quality of life.

15 Accumulate Positive Emotions Skill Activities

Activity 1: Creating a Positive Event List

Intro to activity:
This activity helps clients identify and list positive events they can engage in regularly to increase their emotional well-being. By having a list of enjoyable activities, clients can more easily plan positive experiences.

How to practice this activity:

Prompt:
“We’re going to focus on creating a list of positive events. The goal is to identify activities that bring you joy or make you feel good, and then make a plan to engage in those activities regularly.”

Preparation:
The therapist asks clients to think about activities they enjoy or experiences that bring them happiness. These could be simple everyday activities like reading a book, listening to music, or spending time with friends.

Guidance:
Therapist says: “Think about activities or events that make you feel happy or satisfied. These could be small things you do daily, like enjoying a cup of coffee in the morning, or larger events like going to a concert or spending time with loved ones. Practice creating a list of positive events that you can plan to engage in regularly.”

Experience:
Clients spend 5-10 minutes listing positive events they can include in their routine. The therapist encourages them to focus on a variety of activities, from small daily pleasures to bigger, more meaningful experiences.

Observation:
Clients reflect on how they felt after creating their positive event list. Did thinking about positive activities help them feel more optimistic about improving their emotional well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a list of positive events? Did this practice help you feel more in control of building positive experiences in your life?”

Reflection:
Reflect on how creating a list of positive events can help you accumulate positive emotions over time. In a group, the therapist might ask: “How could practicing this skill help you plan more positive experiences in your daily life?”

Activity 2: Scheduling Daily Positive Experiences

Intro to activity:
This activity helps clients practice scheduling positive experiences into their daily routine. By intentionally making time for enjoyable activities, clients can consistently build positive emotions.

How to practice this activity:

Prompt:
“We’re going to focus on scheduling positive experiences into your day. The goal is to make sure you have at least one enjoyable activity planned each day.”

Preparation:
The therapist asks clients to think about activities they enjoy and how they can fit those into their daily routine. Clients are encouraged to choose simple, realistic activities that can be done even on busy days.

Guidance:
Therapist says: “Think about small activities that bring you joy and that you can fit into your day, no matter how busy you are. This could be something as simple as taking a short walk, enjoying your favorite meal, or spending time with a friend. Practice scheduling one positive experience each day to accumulate positive emotions over time.”

Experience:
Clients spend 5-10 minutes planning how they will schedule one positive experience into their daily routine. The therapist encourages them to choose activities that are both enjoyable and realistic to fit into their schedule.

Observation:
Clients reflect on how they felt after scheduling daily positive experiences. Did planning positive activities make them feel more optimistic about their emotional well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan positive experiences for each day? Did this practice help you feel more in control of building positive emotions?”

Reflection:
Reflect on how scheduling daily positive experiences can help you build emotional resilience. In a group, the therapist might ask: “How could practicing this skill help you stay consistent with accumulating positive emotions in your life?”

Activity 3: Engaging in Hobbies You Enjoy

Intro to activity:
This activity helps clients focus on engaging in hobbies they enjoy. By regularly participating in hobbies that bring joy and fulfillment, clients can build positive emotions and a sense of accomplishment.

How to practice this activity:

Prompt:
“We’re going to focus on engaging in hobbies you enjoy. The goal is to make time for activities that bring you joy and fulfillment, even during stressful times.”

Preparation:
The therapist asks clients to reflect on their hobbies and interests, and how often they make time for these activities. Clients are encouraged to think about how hobbies can provide a break from stress and help build positive emotions.

Guidance:
Therapist says: “Think about hobbies or activities that you enjoy. Are there hobbies you’ve put aside due to stress or lack of time? Practice setting aside time to engage in these activities regularly, even if it’s only for a short amount of time each week. Hobbies can help you accumulate positive emotions by bringing joy and satisfaction into your life.”

Experience:
Clients spend 5-10 minutes planning how they will engage in a hobby they enjoy. The therapist encourages them to focus on making realistic time commitments to these activities.

Observation:
Clients reflect on how they felt after planning to engage in hobbies. Did thinking about their hobbies help them feel more motivated to create positive experiences?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan time for your hobbies? Did this practice help you feel more motivated to engage in activities that bring you joy?”

Reflection:
Reflect on how engaging in hobbies you enjoy can help you build emotional resilience and positive emotions. In a group, the therapist might ask: “How could practicing this skill help you reconnect with activities that bring you fulfillment?”

Activity 4: Creating Positive Social Connections

Intro to activity:
This activity helps clients practice creating and nurturing positive social connections. By engaging in meaningful interactions with others, clients can increase feelings of joy, support, and connection.

How to practice this activity:

Prompt:
“We’re going to focus on creating positive social connections. The goal is to engage in meaningful interactions with people who bring joy and support into your life.”

Preparation:
The therapist asks clients to reflect on their current social relationships and identify which connections bring positive emotions. Clients are encouraged to think about how they can nurture these relationships or build new positive social connections.

Guidance:
Therapist says: “Think about the people in your life who bring you joy and support. Are there social connections you’d like to nurture or strengthen? Practice planning how you can spend time with these people or engage in meaningful conversations that bring positive emotions. Building and maintaining positive social connections can help you accumulate positive emotions and feel more supported.”

Experience:
Clients spend 5-10 minutes planning how they will create or nurture positive social connections. The therapist encourages them to focus on realistic and meaningful ways to engage with supportive people.

Observation:
Clients reflect on how they felt after planning to create positive social connections. Did thinking about meaningful relationships help them feel more connected and supported?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan for positive social connections? Did this practice help you feel more motivated to strengthen your relationships?”

Reflection:
Reflect on how creating positive social connections can help you build emotional resilience and joy. In a group, the therapist might ask: “How could practicing this skill help you feel more supported and connected in your daily life?”

Activity 5: Practicing Gratitude for Positive Experiences

Intro to activity:
This activity helps clients practice gratitude for the positive experiences in their life. By focusing on what they are grateful for, clients can increase positive emotions and appreciate joyful moments more fully.

How to practice this activity:

Prompt:
“We’re going to focus on practicing gratitude for positive experiences. The goal is to recognize and appreciate the positive experiences in your life, no matter how big or small.”

Preparation:
The therapist asks clients to reflect on recent positive experiences they’ve had, whether big or small, and to think about how those moments made them feel. Clients are encouraged to focus on expressing gratitude for these moments.

Guidance:
Therapist says: “Think about a recent positive experience, no matter how small. How did it make you feel? Now, practice expressing gratitude for that moment by acknowledging the joy or satisfaction it brought into your life. Practicing gratitude can help you accumulate positive emotions by focusing on what’s good in your life.”

Experience:
Clients spend 5-10 minutes reflecting on recent positive experiences and expressing gratitude for them. The therapist encourages them to focus on the emotions they felt during those experiences.

Observation:
Clients reflect on how they felt after practicing gratitude for positive experiences. Did expressing gratitude help them feel more connected to the positive moments in their life?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice gratitude for positive experiences? Did this practice help you appreciate the joyful moments in your life more fully?”

Reflection:
Reflect on how practicing gratitude can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you stay focused on the good things in your life?”

Activity 6: Planning a “Joy Day”

Intro to activity:
This activity helps clients practice planning a day filled with positive experiences. By setting aside time for activities that bring joy, clients can focus on building positive emotions.

How to practice this activity:

Prompt:
“We’re going to focus on planning a ‘Joy Day.’ The goal is to dedicate a day or part of a day to doing activities that make you feel happy and fulfilled.”

Preparation:
The therapist asks clients to think about a day in the near future when they can plan a series of activities that bring them joy. Clients are encouraged to choose a variety of activities, both simple and more meaningful, that will help them accumulate positive emotions.

Guidance:
Therapist says: “Think about a day when you can set aside time for yourself to do things that make you feel happy. This could be a mix of small, simple pleasures like enjoying a favorite meal or spending time outdoors, as well as more meaningful experiences like spending time with loved ones or working on a creative project. Plan your ‘Joy Day’ to be full of positive activities that help you accumulate good feelings.”

Experience:
Clients spend 5-10 minutes planning their ‘Joy Day.’ The therapist encourages them to focus on scheduling a mix of activities that bring happiness, whether for a full day or just part of the day.

Observation:
Clients reflect on how they felt after planning their ‘Joy Day.’ Did planning a day filled with positive experiences help them feel more excited and optimistic about building positive emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan a day filled with activities that bring you joy? Did this practice help you look forward to building positive emotions?”

Reflection:
Reflect on how planning a ‘Joy Day’ can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you prioritize joy and positive experiences in your life?”

Activity 7: Focusing on Achievements

Intro to activity:
This activity helps clients focus on their personal achievements, no matter how small. By reflecting on what they’ve accomplished, clients can build a sense of pride and fulfillment, which increases positive emotions.

How to practice this activity:

Prompt:
“We’re going to focus on recognizing your achievements. The goal is to reflect on what you’ve accomplished and feel proud of your efforts, no matter how big or small.”

Preparation:
The therapist asks clients to reflect on recent accomplishments or small wins they’ve had in different areas of their life, whether related to work, personal growth, or hobbies.

Guidance:
Therapist says: “Think about a recent achievement, big or small, that made you feel proud. It could be something like completing a task at work, finishing a creative project, or making progress on a personal goal. Practice recognizing and celebrating these achievements as a way to accumulate positive emotions and boost your confidence.”

Experience:
Clients spend 5-10 minutes reflecting on their recent achievements. The therapist encourages them to focus on feeling proud and satisfied with their progress, even for small accomplishments.

Observation:
Clients reflect on how they felt after recognizing their achievements. Did focusing on accomplishments help them feel more positive and confident?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on your achievements? Did this practice help you feel more satisfied and proud of your progress?”

Reflection:
Reflect on how recognizing your achievements can help you build positive emotions. In a group, the therapist might ask: “How could practicing this skill help you feel more confident and fulfilled in your daily life?”

Activity 8: Engaging in Acts of Kindness

Intro to activity:
This activity helps clients accumulate positive emotions by engaging in acts of kindness toward others. By spreading kindness, clients can experience feelings of joy and connection.

How to practice this activity:

Prompt:
“We’re going to focus on engaging in acts of kindness. The goal is to spread kindness to others, which can help you feel more positive and connected.”

Preparation:
The therapist asks clients to think about small acts of kindness they can do for others, such as offering a compliment, helping someone with a task, or simply being present for a friend in need.

Guidance:
Therapist says: “Think about simple ways you can be kind to others, whether it’s giving someone a compliment, helping out with a task, or offering a listening ear. Engaging in acts of kindness not only helps others but also helps you accumulate positive emotions by creating feelings of connection and joy.”

Experience:
Clients spend 5-10 minutes planning one or more acts of kindness they can do for others. The therapist encourages them to think about how these actions can help build positive emotions for both themselves and the recipient.

Observation:
Clients reflect on how they felt after planning acts of kindness. Did focusing on kindness help them feel more connected and positive?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan acts of kindness for others? Did this practice help you feel more joyful and connected?”

Reflection:
Reflect on how engaging in acts of kindness can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you build stronger connections and experience more positive emotions?”

Activity 9: Visualizing Positive Outcomes

Intro to activity:
This activity helps clients practice visualizing positive outcomes to build a sense of optimism and hope. By focusing on the positive possibilities in life, clients can accumulate positive emotions.

How to practice this activity:

Prompt:
“We’re going to focus on visualizing positive outcomes. The goal is to imagine the best possible outcomes for the situations you’re currently facing, which can help build hope and positive emotions.”

Preparation:
The therapist asks clients to think about a challenge or situation they’re currently facing and to visualize a positive outcome for that situation.

Guidance:
Therapist says: “Think about a challenge or situation you’re dealing with right now. Now, practice visualizing a positive outcome for that situation. Imagine things turning out well, and focus on the feelings of hope and optimism that come with thinking about positive possibilities. Visualizing positive outcomes can help you accumulate positive emotions by shifting your mindset toward hope.”

Experience:
Clients spend 5-10 minutes practicing visualizing positive outcomes for a specific situation. The therapist encourages them to focus on the emotions they feel when imagining the best possible outcome.

Observation:
Clients reflect on how they felt after visualizing positive outcomes. Did focusing on positive possibilities help them feel more hopeful and optimistic?

Discussion:
After the activity, the therapist asks: “What did it feel like to visualize a positive outcome? Did this practice help you feel more hopeful about the situation?”

Reflection:
Reflect on how visualizing positive outcomes can help you build hope and positive emotions. In a group, the therapist might ask: “How could practicing this skill help you stay optimistic and accumulate positive emotions?”

Activity 10: Immersing Yourself in Nature

Intro to activity:
This activity helps clients accumulate positive emotions by spending time in nature. Being outdoors can promote feelings of peace, relaxation, and joy.

How to practice this activity:

Prompt:
“We’re going to focus on immersing yourself in nature. The goal is to spend time in a natural environment, which can help you accumulate positive emotions like peace and joy.”

Preparation:
The therapist asks clients to think about a natural environment they enjoy, such as a park, beach, or forest, and how they can spend time there to relax and recharge.

Guidance:
Therapist says: “Think about a natural environment that brings you peace and joy. It could be a park, beach, or forest. Now, plan to spend some time in that environment, whether it’s for a few minutes or longer. Immersing yourself in nature can help you accumulate positive emotions by providing a sense of calm and connection to the world around you.”

Experience:
Clients spend 5-10 minutes planning how they will immerse themselves in nature. The therapist encourages them to focus on how being outdoors can help them relax and accumulate positive emotions.

Observation:
Clients reflect on how they felt after planning to spend time in nature. Did thinking about being outdoors help them feel more relaxed and positive?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan time in nature? Did this practice help you feel more connected to your surroundings and emotions?”

Reflection:
Reflect on how spending time in nature can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you feel more at peace and in tune with your emotions?”

Activity 11: Listening to Uplifting Music

Intro to activity:
This activity helps clients accumulate positive emotions by listening to music that uplifts and energizes them. Music can create positive feelings of joy, motivation, and relaxation.

How to practice this activity:

Prompt:
“We’re going to focus on listening to uplifting music. The goal is to choose music that brings you joy and positive energy.”

Preparation:
The therapist asks clients to think about their favorite songs or types of music that make them feel good. Clients are encouraged to choose music that is uplifting and energizing.

Guidance:
Therapist says: “Think about music that brings you joy or helps you feel more positive. Whether it’s an upbeat song, relaxing instrumental music, or something that reminds you of good times, practice listening to music as a way to accumulate positive emotions. You can create a playlist of songs that make you feel happy and energized.”

Experience:
Clients spend 5-10 minutes reflecting on what music they enjoy and planning a playlist of songs that make them feel good. The therapist encourages them to focus on using music as a tool to improve their mood.

Observation:
Clients reflect on how they felt after planning to listen to uplifting music. Did thinking about music help them feel more joyful or motivated?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan a playlist of uplifting music? Did this practice help you feel more energized and positive?”

Reflection:
Reflect on how listening to uplifting music can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you stay connected to positive feelings through music?”

Activity 12: Keeping a Positive Emotions Journal

Intro to activity:
This activity helps clients practice keeping a journal where they record positive experiences and emotions. By regularly reflecting on these moments, clients can increase their awareness of positive feelings.

How to practice this activity:

Prompt:
“We’re going to focus on keeping a journal of positive emotions. The goal is to write down positive experiences and how they made you feel, to help you reflect on the good moments in your life.”

Preparation:
The therapist asks clients to think about recent positive experiences and how they felt during those moments. Clients are encouraged to start a journal where they regularly record positive emotions and events.

Guidance:
Therapist says: “Think about a recent positive experience and how it made you feel. Now, practice writing down that experience in a journal and describing the emotions you felt. Keeping a journal of positive emotions can help you accumulate positive feelings by reflecting on the good moments in your life and appreciating them more fully.”

Experience:
Clients spend 5-10 minutes reflecting on positive experiences and writing about them in a journal. The therapist encourages them to make this a regular practice.

Observation:
Clients reflect on how they felt after writing about positive experiences. Did journaling help them feel more connected to positive emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to write about your positive experiences? Did this practice help you appreciate those moments more?”

Reflection:
Reflect on how keeping a journal of positive emotions can help you accumulate positive feelings over time. In a group, the therapist might ask: “How could practicing this skill help you stay more aware of the positive experiences in your life?”

Activity 13: Engaging in Creative Expression

Intro to activity:
This activity helps clients accumulate positive emotions through creative expression, such as drawing, writing, or crafting. Creative activities can help clients feel more fulfilled and connected to their emotions.

How to practice this activity:

Prompt:
“We’re going to focus on engaging in creative expression. The goal is to use creative activities like drawing, writing, or crafting to build positive emotions.”

Preparation:
The therapist asks clients to think about ways they enjoy expressing themselves creatively, whether through art, writing, music, or other forms of creativity. Clients are encouraged to choose a creative activity that brings them joy.

Guidance:
Therapist says: “Think about a creative activity that brings you joy, such as drawing, writing, or crafting. Now, practice setting aside time for creative expression, whether it’s a few minutes each day or a longer session when you have more time. Creative activities can help you accumulate positive emotions by allowing you to express yourself and feel fulfilled.”

Experience:
Clients spend 5-10 minutes planning a creative activity they enjoy. The therapist encourages them to focus on making time for creativity in their routine.

Observation:
Clients reflect on how they felt after planning to engage in creative expression. Did thinking about creativity help them feel more positive and fulfilled?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan a creative activity? Did this practice help you feel more connected to your emotions and creativity?”

Reflection:
Reflect on how engaging in creative expression can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you feel more fulfilled and connected to your inner self?”

Activity 14: Focusing on Self-Compassion

Intro to activity:
This activity helps clients accumulate positive emotions by practicing self-compassion. By treating themselves with kindness and understanding, clients can reduce negative self-talk and build positive feelings.

How to practice this activity:

Prompt:
“We’re going to focus on practicing self-compassion. The goal is to treat yourself with kindness and understanding, especially during difficult times, to help accumulate positive emotions.”

Preparation:
The therapist asks clients to think about recent moments when they were hard on themselves, and how they could have practiced self-compassion in those situations.

Guidance:
Therapist says: “Think about a time when you were hard on yourself or felt frustrated. Now, practice treating yourself with kindness and understanding in those moments. What would you say to a friend going through the same experience? Practice using self-compassion to reduce negative self-talk and build positive emotions.”

Experience:
Clients spend 5-10 minutes reflecting on moments when they were self-critical and practicing self-compassion instead. The therapist encourages them to focus on using kind and understanding language toward themselves.

Observation:
Clients reflect on how they felt after practicing self-compassion. Did focusing on kindness toward themselves help them feel more positive and at ease?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice self-compassion? Did this practice help you reduce negative self-talk and build positive emotions?”

Reflection:
Reflect on how practicing self-compassion can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you treat yourself more kindly and feel more positive in challenging situations?”

Activity 15: Reflecting on Positive Progress

Intro to activity:
This activity helps clients reflect on their personal progress and growth. By acknowledging how far they’ve come, clients can build feelings of pride and satisfaction, which contributes to positive emotions.

How to practice this activity:

Prompt:
“We’re going to focus on reflecting on your progress. The goal is to acknowledge the positive changes you’ve made and feel proud of your growth.”

Preparation:
The therapist asks clients to think about personal goals they’ve been working toward and to reflect on the progress they’ve made, no matter how small.

Guidance:
Therapist says: “Think about a personal goal you’ve been working toward, whether it’s related to emotional well-being, personal growth, or a life goal. Now, practice reflecting on the progress you’ve made toward that goal. Even small steps count. Acknowledging your progress can help you feel proud and accumulate positive emotions.”

Experience:
Clients spend 5-10 minutes reflecting on the progress they’ve made toward a specific goal. The therapist encourages them to focus on feelings of pride and accomplishment.

Observation:
Clients reflect on how they felt after recognizing their progress. Did focusing on their growth help them feel more positive and motivated?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on your progress? Did this practice help you feel more proud of your achievements?”

Reflection:
Reflect on how recognizing your progress can help you accumulate positive emotions. In a group, the therapist might ask: “How could practicing this skill help you stay motivated and feel more positive about your growth?”