15 Easy DBT Problem Solving Group Activities

General Instructions for Therapists

As you guide clients through these Problem Solving activities, the goal is to help them approach challenges in a structured, logical way. Encourage clients to identify specific problems, break them into smaller parts, brainstorm solutions, and evaluate the potential outcomes of those solutions. By practicing this skill, clients can learn to address problems in a way that feels manageable and proactive, reducing emotional overwhelm.

General Instructions for Clients

Today’s activities focus on practicing the Problem Solving skill. The goal is to break down problems into smaller, manageable parts, brainstorm possible solutions, and evaluate which solution is most effective. By approaching problems in a structured way, you can feel more in control and reduce emotional distress.

These exercises will guide you through different steps in problem solving, helping you develop strategies to address challenges in your daily life. After each exercise, we’ll reflect on how it felt and how you might use this skill to solve problems more effectively.

What is the Problem Solving Skill in DBT?

Problem Solving is a skill in Dialectical Behavior Therapy (DBT) that helps you tackle challenges in a structured, logical way. Instead of feeling overwhelmed by problems, you can break them down into smaller steps, brainstorm solutions, and choose the best course of action. This skill is particularly useful for addressing practical problems, interpersonal conflicts, and emotional challenges. By practicing Problem Solving, you can approach difficulties with a clear mind and reduce emotional distress by finding effective solutions.

15 Problem Solving Skill Activities

Activity 1: Identifying the Problem

Intro to activity:
This activity helps clients practice identifying and clearly defining the problem they want to solve. By defining the problem, clients can start breaking it down into smaller steps.

How to practice this activity:

Prompt:
“We’re going to focus on identifying and defining the problem you want to solve. The goal is to clearly describe the problem so you can break it into smaller parts.”

Preparation:
The therapist asks clients to think about a recent challenge or issue they’ve been facing. Clients are encouraged to reflect on what makes this problem difficult for them.

Guidance:
Therapist says: “Think about a problem you’ve been dealing with recently. Now, describe the problem as clearly and specifically as you can. What’s the issue? Why is it difficult for you? The more specific you can be, the easier it will be to solve the problem. Practice identifying and defining the problem so you can start working on a solution.”

Experience:
Clients spend 5-10 minutes defining the problem they want to solve. The therapist encourages them to be as clear and specific as possible, focusing on describing the problem in manageable terms.

Observation:
Clients reflect on how they felt after defining the problem. Did identifying the problem clearly help them feel more prepared to address it?

Discussion:
After the activity, the therapist asks: “What did it feel like to define the problem clearly? Did this practice help you feel more in control of the situation?”

Reflection:
Reflect on how defining the problem clearly can help you manage challenges more effectively. In a group, the therapist might ask: “How could practicing this skill help you feel more confident when tackling problems in the future?”

Activity 2: Breaking Down the Problem

Intro to activity:
This activity helps clients practice breaking a large problem into smaller, manageable parts. By tackling smaller parts, clients can reduce overwhelm and start making progress toward a solution.

How to practice this activity:

Prompt:
“We’re going to focus on breaking down the problem into smaller parts. The goal is to take the big problem and identify smaller steps you can work on one at a time.”

Preparation:
The therapist asks clients to think about the problem they defined earlier and reflect on the different aspects of the problem. Clients are encouraged to look at the problem as a series of smaller challenges rather than one overwhelming issue.

Guidance:
Therapist says: “Think about the problem you identified earlier. Now, break that problem down into smaller parts. What are the different steps you could take to address the issue? By dividing the problem into smaller tasks, you can make it feel more manageable. Practice identifying the smaller parts of the problem so you can start solving it one step at a time.”

Experience:
Clients spend 5-10 minutes breaking down their problem into smaller, actionable steps. The therapist encourages them to focus on identifying clear, specific tasks they can work on.

Observation:
Clients reflect on how they felt after breaking down the problem. Did focusing on smaller parts help them feel less overwhelmed?

Discussion:
After the activity, the therapist asks: “What did it feel like to break down the problem into smaller parts? Did this practice help you see how you could tackle the issue step by step?”

Reflection:
Reflect on how breaking down problems can help you approach challenges in a more manageable way. In a group, the therapist might ask: “How could practicing this skill help you address big problems without feeling overwhelmed?”

Activity 3: Brainstorming Solutions

Intro to activity:
This activity helps clients practice brainstorming multiple solutions to the problem. By generating a list of potential solutions, clients can explore different ways to approach the challenge.

How to practice this activity:

Prompt:
“We’re going to focus on brainstorming solutions to the problem. The goal is to come up with as many possible solutions as you can, even if they seem unrealistic at first.”

Preparation:
The therapist asks clients to think about the problem they defined and reflect on different ways they could approach solving it. Clients are encouraged to be creative and open to all possibilities during the brainstorming process.

Guidance:
Therapist says: “Think about the problem you’re trying to solve. Now, start brainstorming different solutions. What are some ways you could approach solving the problem? Don’t worry about whether the solutions are perfect—just focus on coming up with as many ideas as you can. Practice generating possible solutions, even if some seem out of reach.”

Experience:
Clients spend 5-10 minutes brainstorming possible solutions to their problem. The therapist encourages them to come up with a variety of ideas, no matter how small or creative.

Observation:
Clients reflect on how they felt after brainstorming solutions. Did generating multiple ideas help them feel more hopeful about solving the problem?

Discussion:
After the activity, the therapist asks: “What did it feel like to brainstorm solutions to the problem? Did this practice help you see more possibilities for addressing the challenge?”

Reflection:
Reflect on how brainstorming multiple solutions can help you feel more resourceful and creative when solving problems. In a group, the therapist might ask: “How could practicing this skill help you approach challenges with more flexibility in the future?”

Activity 4: Evaluating Solutions

Intro to activity:
This activity helps clients practice evaluating the potential solutions they brainstormed, encouraging them to weigh the pros and cons of each option.

How to practice this activity:

Prompt:
“We’re going to focus on evaluating the solutions you came up with. The goal is to weigh the pros and cons of each solution to see which one is the most effective.”

Preparation:
The therapist asks clients to review the list of solutions they brainstormed in the previous activity. Clients are encouraged to think about the potential benefits and challenges of each solution.

Guidance:
Therapist says: “Look at the solutions you brainstormed. Now, evaluate the pros and cons of each solution. What are the potential benefits of this option? Are there any challenges or downsides to choosing this solution? Practice weighing the pros and cons to help you decide which solution is the best fit for your problem.”

Experience:
Clients spend 5-10 minutes evaluating the pros and cons of each solution they brainstormed. The therapist encourages them to carefully consider the potential outcomes of each option.

Observation:
Clients reflect on how they felt after evaluating the solutions. Did focusing on the pros and cons help them make a more informed decision?

Discussion:
After the activity, the therapist asks: “What did it feel like to evaluate the pros and cons of each solution? Did this practice help you feel more confident about choosing a course of action?”

Reflection:
Reflect on how evaluating solutions can help you make informed decisions when solving problems. In a group, the therapist might ask: “How could practicing this skill help you weigh your options more carefully in challenging situations?”

Activity 5: Choosing a Solution

Intro to activity:
This activity helps clients practice selecting a solution from the options they evaluated, encouraging them to commit to a course of action.

How to practice this activity:

Prompt:
“We’re going to focus on choosing a solution to your problem. The goal is to pick the solution that seems most effective and commit to trying it.”

Preparation:
The therapist asks clients to review the solutions they evaluated and consider which option feels most realistic and effective. Clients are encouraged to make a clear decision about the best course of action.

Guidance:
Therapist says: “Look at the solutions you evaluated. Now, choose the one that seems like the best fit for solving your problem. What solution feels most realistic and effective for you? Practice committing to a course of action by selecting one solution and deciding to give it a try.”

Experience:
Clients spend 5-10 minutes choosing a solution from the options they evaluated. The therapist encourages them to make a clear decision and commit to trying the solution.

Observation:
Clients reflect on how they felt after choosing a solution. Did selecting a course of action help them feel more empowered and focused?

Discussion:
After the activity, the therapist asks: “What did it feel like to choose a solution and commit to trying it? Did this practice help you feel more in control of solving the problem?”

Reflection:
Reflect on how choosing a solution can help you take action and feel more empowered. In a group, the therapist might ask: “How could practicing this skill help you feel more confident about addressing problems in the future?”

Activity 6: Creating an Action Plan

Intro to activity:
This activity helps clients practice creating an action plan for implementing the solution they have chosen. By breaking the solution down into specific steps, clients can make the process more manageable and ensure they follow through.

How to practice this activity:

Prompt:
“We’re going to focus on creating an action plan for implementing your solution. The goal is to outline specific steps you can take to carry out the solution.”

Preparation:
The therapist asks clients to think about the solution they selected and reflect on the steps they need to take to put it into action. Clients are encouraged to be specific about the actions they will take and the order in which they will take them.

Guidance:
Therapist says: “Now that you’ve chosen a solution, let’s create a step-by-step action plan. What are the specific actions you need to take to implement the solution? Think about what needs to happen first, second, and so on. Practice breaking the solution down into smaller steps so it feels more manageable.”

Experience:
Clients spend 5-10 minutes creating an action plan by listing the steps they need to take to implement the solution. The therapist encourages them to be clear and specific about each step.

Observation:
Clients reflect on how they felt after creating an action plan. Did outlining specific steps help them feel more confident about following through with the solution?

Discussion:
After the activity, the therapist asks: “What did it feel like to create an action plan for your solution? Did this practice help you feel more organized and prepared to take action?”

Reflection:
Reflect on how creating an action plan can help you break down tasks and stay focused. In a group, the therapist might ask: “How could practicing this skill help you tackle larger challenges in a step-by-step way?”

Activity 7: Taking the First Step

Intro to activity:
This activity helps clients practice taking the first step toward implementing their action plan. By starting with a small, achievable task, clients can build momentum and make progress toward solving the problem.

How to practice this activity:

Prompt:
“We’re going to focus on taking the first step in your action plan. The goal is to start with a small, achievable task and build momentum toward solving the problem.”

Preparation:
The therapist asks clients to review their action plan and identify the first step they need to take. Clients are encouraged to focus on making that first step as small and manageable as possible.

Guidance:
Therapist says: “Look at the action plan you created. Now, focus on the first step. What is the very first thing you need to do to start solving the problem? Practice visualizing yourself taking that first step. It doesn’t have to be big—just start with something small and achievable to build momentum.”

Experience:
Clients spend 5-10 minutes focusing on the first step in their action plan. The therapist encourages them to visualize themselves taking that step and making progress toward solving the problem.

Observation:
Clients reflect on how they felt after focusing on the first step. Did starting small help them feel more motivated to move forward with the solution?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on taking the first step? Did this practice help you feel more motivated to take action?”

Reflection:
Reflect on how taking the first step can help you build momentum and make progress toward your goal. In a group, the therapist might ask: “How could practicing this skill help you feel more confident about tackling larger tasks one step at a time?”

Activity 8: Tracking Progress

Intro to activity:
This activity helps clients practice tracking their progress as they work through their action plan. By regularly checking in on how far they’ve come, clients can stay motivated and make adjustments as needed.

How to practice this activity:

Prompt:
“We’re going to focus on tracking your progress as you work through your action plan. The goal is to regularly check in on how far you’ve come and make adjustments as needed.”

Preparation:
The therapist asks clients to review their action plan and consider how they will track their progress as they implement each step. Clients are encouraged to think about how they will measure success and stay accountable.

Guidance:
Therapist says: “As you work through your action plan, it’s important to track your progress. How will you check in on your progress? Will you keep a journal, use a checklist, or talk about it with someone you trust? Practice visualizing yourself tracking your progress and staying accountable as you work toward solving the problem.”

Experience:
Clients spend 5-10 minutes focusing on how they will track their progress and stay motivated as they work through their action plan. The therapist encourages them to think about how they will measure success and adjust their plan as needed.

Observation:
Clients reflect on how they felt after thinking about tracking their progress. Did planning how to stay accountable help them feel more motivated and organized?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about tracking your progress? Did this practice help you feel more confident about staying on track?”

Reflection:
Reflect on how tracking progress can help you stay focused and motivated as you work toward solving problems. In a group, the therapist might ask: “How could practicing this skill help you stay accountable and make adjustments as you work through challenges?”

Activity 9: Adjusting the Plan

Intro to activity:
This activity helps clients practice adjusting their action plan when they encounter obstacles or setbacks. By being flexible and open to change, clients can find alternative ways to keep moving forward.

How to practice this activity:

Prompt:
“We’re going to focus on adjusting your action plan if you encounter obstacles or setbacks. The goal is to be flexible and find alternative ways to keep moving forward.”

Preparation:
The therapist asks clients to think about potential obstacles they might encounter as they work through their action plan. Clients are encouraged to brainstorm alternative solutions or backup plans for overcoming these challenges.

Guidance:
Therapist says: “As you work through your action plan, you might encounter obstacles or setbacks. It’s important to be flexible and adjust your plan if needed. Think about any potential challenges you might face and how you can adapt. Practice brainstorming alternative solutions or backup plans so you can keep moving forward, even if things don’t go as expected.”

Experience:
Clients spend 5-10 minutes brainstorming alternative solutions or adjustments to their action plan in case they encounter obstacles. The therapist encourages them to stay flexible and open to change.

Observation:
Clients reflect on how they felt after planning for potential obstacles. Did being open to adjustments help them feel more prepared to handle setbacks?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about adjusting your plan for potential obstacles? Did this practice help you feel more confident about staying flexible?”

Reflection:
Reflect on how adjusting your plan can help you stay resilient and keep moving forward when faced with challenges. In a group, the therapist might ask: “How could practicing this skill help you stay adaptable and motivated when things don’t go as planned?”

Activity 10: Evaluating the Outcome

Intro to activity:
This activity helps clients practice evaluating the outcome of their problem-solving process, encouraging them to reflect on what worked, what didn’t, and what they could do differently in the future.

How to practice this activity:

Prompt:
“We’re going to focus on evaluating the outcome of your problem-solving process. The goal is to reflect on what worked, what didn’t, and what you could do differently next time.”

Preparation:
The therapist asks clients to think about a problem they recently solved and reflect on the outcome. Clients are encouraged to consider whether the solution was effective and what they learned from the process.

Guidance:
Therapist says: “Now that you’ve worked through your action plan, it’s important to evaluate the outcome. Did your solution work? What went well, and what could you have done differently? Practice reflecting on the problem-solving process and think about what you learned. How will this experience help you tackle future problems?”

Experience:
Clients spend 5-10 minutes reflecting on the outcome of their problem-solving process and evaluating what worked or didn’t work. The therapist encourages them to focus on lessons learned and how they can apply those insights in the future.

Observation:
Clients reflect on how they felt after evaluating the outcome. Did reflecting on the process help them gain valuable insights for solving future problems?

Discussion:
After the activity, the therapist asks: “What did it feel like to evaluate the outcome of your problem-solving process? Did this practice help you see how you can improve your approach in the future?”

Reflection:
Reflect on how evaluating the outcome can help you learn from your experiences and improve your problem-solving skills. In a group, the therapist might ask: “How could practicing this skill help you reflect on your successes and challenges in solving problems?”

Activity 11: Seeking Support

Intro to activity:
This activity helps clients practice seeking support from others when they encounter challenges in their problem-solving process. By asking for help, clients can gather new ideas and gain perspective on how to approach the problem.

How to practice this activity:

Prompt:
“We’re going to focus on seeking support when you encounter challenges in solving a problem. The goal is to reach out to others for help, advice, or new ideas.”

Preparation:
The therapist asks clients to think about a time when they faced a problem and didn’t seek support from others. Clients are encouraged to reflect on how asking for help might have made the process easier.

Guidance:
Therapist says: “Think about a problem you’ve been working on or recently solved. Now, imagine how seeking support from others might have helped you. Who could you have asked for advice or feedback? Practice visualizing yourself reaching out to others for help, whether it’s friends, family, colleagues, or a therapist. Focus on how getting outside perspectives could provide new insights or solutions.”

Experience:
Clients spend 5-10 minutes reflecting on how seeking support from others could help them when solving problems. The therapist encourages them to think about specific people they could ask for advice or help.

Observation:
Clients reflect on how they felt after considering seeking support. Did thinking about getting help from others make them feel more supported and confident in their problem-solving process?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine seeking support from others? Did this practice help you see how asking for help could make the process easier?”

Reflection:
Reflect on how seeking support can help you gain new ideas and perspectives when solving problems. In a group, the therapist might ask: “How could practicing this skill help you feel more connected and supported when tackling challenges?”

Activity 12: Thinking Outside the Box

Intro to activity:
This activity helps clients practice thinking outside the box when brainstorming solutions to a problem. By considering creative or unconventional ideas, clients can expand their problem-solving strategies and find new ways to address challenges.

How to practice this activity:

Prompt:
“We’re going to focus on thinking outside the box when brainstorming solutions. The goal is to come up with creative or unconventional ideas to approach the problem.”

Preparation:
The therapist asks clients to think about a time when they faced a problem and stuck to traditional solutions. Clients are encouraged to reflect on how thinking creatively could have led to new possibilities.

Guidance:
Therapist says: “Think about a problem you’re trying to solve. Now, practice thinking outside the box by brainstorming creative or unconventional solutions. What are some unusual ways you could approach this problem? Even if the ideas seem far-fetched, focus on expanding your thinking and exploring all possibilities.”

Experience:
Clients spend 5-10 minutes brainstorming creative solutions to their problem. The therapist encourages them to step outside of traditional problem-solving methods and think freely.

Observation:
Clients reflect on how they felt after thinking outside the box. Did coming up with unconventional ideas help them see the problem from a different perspective?

Discussion:
After the activity, the therapist asks: “What did it feel like to think outside the box when brainstorming solutions? Did this practice help you come up with new ideas or approaches?”

Reflection:
Reflect on how thinking outside the box can help you find new strategies for solving problems. In a group, the therapist might ask: “How could practicing this skill help you feel more creative and resourceful when faced with challenges?”

Activity 13: Prioritizing Solutions

Intro to activity:
This activity helps clients practice prioritizing different solutions to a problem, allowing them to focus on the most important or urgent tasks first.

How to practice this activity:

Prompt:
“We’re going to focus on prioritizing the solutions you’ve brainstormed. The goal is to decide which solution or task needs to be addressed first.”

Preparation:
The therapist asks clients to review the solutions they brainstormed and think about which one should be tackled first. Clients are encouraged to reflect on the urgency and importance of each task.

Guidance:
Therapist says: “Look at the solutions or tasks you brainstormed. Now, decide which one is the most important or urgent to address. What needs to be done first to start solving the problem? Practice prioritizing your solutions by focusing on what will make the biggest impact or is time-sensitive. This will help you stay organized and efficient as you work through the problem.”

Experience:
Clients spend 5-10 minutes prioritizing the solutions they brainstormed, deciding which task needs to be tackled first. The therapist encourages them to consider the importance and urgency of each solution.

Observation:
Clients reflect on how they felt after prioritizing their solutions. Did focusing on the most important task help them feel more organized and clear about their next steps?

Discussion:
After the activity, the therapist asks: “What did it feel like to prioritize your solutions? Did this practice help you feel more focused on what needs to be done first?”

Reflection:
Reflect on how prioritizing solutions can help you manage your tasks more efficiently when solving problems. In a group, the therapist might ask: “How could practicing this skill help you feel more organized and productive in the future?”

Activity 14: Staying Calm Under Pressure

Intro to activity:
This activity helps clients practice staying calm and focused when solving problems under pressure. By using relaxation techniques and keeping a clear mind, clients can approach the problem more effectively.

How to practice this activity:

Prompt:
“We’re going to focus on staying calm and focused when solving problems under pressure. The goal is to practice using relaxation techniques to keep a clear mind.”

Preparation:
The therapist asks clients to think about a time when they felt pressure or stress while solving a problem. Clients are encouraged to reflect on how staying calm could have helped them handle the situation more effectively.

Guidance:
Therapist says: “Think about a time when you were solving a problem under pressure. Now, imagine how staying calm and focused could have helped you. Practice using relaxation techniques, like deep breathing or grounding exercises, to keep your mind clear and steady while addressing the problem. Focus on staying calm even when the situation feels urgent or stressful.”

Experience:
Clients spend 5-10 minutes practicing relaxation techniques and visualizing themselves staying calm under pressure. The therapist encourages them to use these techniques in real-life situations to keep a clear mind when solving problems.

Observation:
Clients reflect on how they felt after practicing staying calm under pressure. Did using relaxation techniques help them feel more capable of handling stressful situations?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice staying calm and focused under pressure? Did this practice help you feel more prepared to handle stress when solving problems?”

Reflection:
Reflect on how staying calm under pressure can help you approach problems more effectively. In a group, the therapist might ask: “How could practicing this skill help you stay focused and clear-headed when faced with urgent or stressful challenges?”

Activity 15: Celebrating Small Wins

Intro to activity:
This activity helps clients practice celebrating small wins as they make progress toward solving a problem. By acknowledging their successes along the way, clients can stay motivated and build confidence.

How to practice this activity:

Prompt:
“We’re going to focus on celebrating small wins as you make progress toward solving a problem. The goal is to recognize and celebrate your achievements, no matter how small.”

Preparation:
The therapist asks clients to think about a time when they solved a problem or made progress but didn’t celebrate their success. Clients are encouraged to reflect on how acknowledging small wins could have helped them stay motivated.

Guidance:
Therapist says: “Think about a problem you’ve been working on. Now, practice celebrating small wins as you make progress. What have you already accomplished? Even if you’re not finished, what steps have you taken toward solving the problem? Practice recognizing and celebrating these small wins to help you stay motivated and confident.”

Experience:
Clients spend 5-10 minutes reflecting on their progress and celebrating small wins as they work through their problem-solving process. The therapist encourages them to acknowledge their achievements, no matter how small.

Observation:
Clients reflect on how they felt after celebrating their small wins. Did acknowledging their progress help them feel more motivated and confident?

Discussion:
After the activity, the therapist asks: “What did it feel like to celebrate your small wins? Did this practice help you stay motivated and confident as you work toward solving the problem?”

Reflection:
Reflect on how celebrating small wins can help you stay motivated and build confidence when solving problems. In a group, the therapist might ask: “How could practicing this skill help you stay positive and focused on your progress, even when the problem feels challenging?”