One of the most helpful aspects of DBT is group therapy. It offers a space to learn and practice skills alongside others who are working on similar things. These groups can be both structured and supportive, helping participants feel less isolated while building tools they can actually use in daily life. While individual DBT sessions focus on applying the therapy to a person’s unique challenges, group sessions are more like a class—complete with practice, discussion, and sometimes a little humor. The activities used in these groups aren’t random. They’re built around DBT’s four core modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Below, we’ll look at a few common DBT group therapy activities, what they involve, and why they matter.
What is DBT, and who is it for?
Dialectical Behavior Therapy (DBT) is often recommended for people who feel overwhelmed by intense emotions, have trouble maintaining stable relationships, or struggle with impulsive behavior. It’s been especially effective for those living with borderline personality disorder, but it can also help people dealing with anxiety, depression, PTSD, eating disorders, and self-harming behaviors.
4 Examples of DBT Group Therapy Activities
Here are 4 examples of DBT group therapy activities that we recommend:
1. DBT Group Therapy Activities for Mindfulness
Mindfulness is the foundation of DBT. Learning to stay present, rather than getting swept away by thoughts or emotions, makes every other skill easier to use. In group sessions, mindfulness activities often begin and end each meeting. These can include things like guided breathing, mindful observation of objects or sounds, or short meditations.
One common DBT group therapy activity is called “describe what you see.” A group leader might pass around an object—a stone, a leaf, a piece of fabric—and ask participants to describe it only in terms of what they observe with their senses, without making judgments. This trains the brain to slow down, notice details, and separate facts from feelings. That kind of presence helps people respond to stress more calmly instead of reacting on impulse.
Another popular mindfulness activity is “one-mindfully in the moment,” where the group practices doing a small task like eating a raisin or brushing their hand across a surface—paying attention to every part of the experience. It sounds simple, but this kind of mental training can help people feel more grounded and in control when emotions get intense.
2. Activities for DBT Groups That Build Distress Tolerance
Distress tolerance skills are centered around getting through painful moments without making things worse. In group therapy, this often includes DBT group therapy activities that let people experiment with self-soothing, distraction techniques, or radical acceptance in a safe and supportive setting.
One activity that’s often used is the “ACCEPTS” worksheet. This stands for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations. Each group member is asked to come up with personal examples of how they might use one of those strategies when they feel emotionally overwhelmed. Group members can share ideas, which helps build a sense of resourcefulness and connection.
There’s also a focus on physical tools. Some groups might keep ice packs, rubber bands, scented lotions, or textured objects on hand for participants to try during practice rounds. Using these sensory tools can create a shift in attention and help regulate intense feelings without turning to self-harm or avoidance.
3. DBT Group Therapy Activities for Emotion Regulation
Many people come to DBT because they feel like their emotions are too strong or unpredictable. Emotion regulation skills help people better understand and manage how they feel. The DBT group therapy activities here tend to involve tracking emotions, identifying patterns, and testing out new coping strategies.
A common group exercise is the “opposite action” role-play. Participants describe a real situation where they felt something intense—like fear, anger, or shame—and then practice acting in a way that goes against their urge. For example, if someone felt like isolating, they might role-play reaching out to a friend instead. The group can offer feedback, encouragement, and maybe a few laughs, too.
Another activity might include using an emotion diary card. These help track which emotions came up during the week, how strong they were, and which skills were used (or not). Sharing these in group sessions can normalize the ups and downs of emotional life, while also helping people spot patterns they might want to work on.
4. Therapy Activities That Improve Relationships
The final core skill set in DBT is interpersonal effectiveness. These tools are especially useful for people who have a hard time saying no, asking for what they need, or setting boundaries. Group sessions give participants a space to practice these things with guidance and support.
A frequent dbt group therapy activity in this module is the DEAR MAN exercise. This acronym stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate. In group, participants might pair up and role-play difficult conversations using this format—like asking a partner to stop interrupting or requesting a shift change at work. These practices help build confidence and reduce conflict in real-life interactions.
Another activity involves identifying common myths about relationships—like “I should always put others first” or “If I say no, people won’t like me.” Group members discuss where those beliefs came from and whether they’re helping or hurting. This kind of reflection, shared out loud, helps people start to challenge automatic thoughts that may not be serving them.
Why DBT Group Therapy Works
Group activities teach all of these key skills while also providing a structured space where people feel seen and supported. That’s one of the biggest reasons DBT groups actually work! Being around others who are working through similar challenges can make things feel a little less lonely and a little more possible.
The repetition, practice, and feedback from group sessions help these skills stick in ways that reading or talking about them sometimes can’t. Plus, people often find that they learn just as much from hearing others’ experiences as they do from their own.
If you’re considering DBT, group therapy is a major part of what makes it so useful. And the activities may look simple on the surface, but they’re grounded in real psychology and years of practice. They give people a way to pause, notice, try again—and most importantly, move forward.
DBT Group Therapy Can Help – You Are Not Alone
At The Center for Effective Treatment, our clinicians lead DBT group therapy activities with care, experience, and a strong commitment to helping clients create meaningful change. Whether you’re struggling with emotional regulation, impulsive behaviors, intense relationships, or chronic feelings of emptiness, our DBT therapy programs are structured to support your growth in a clear and practical way. We create a space where clients feel safe to learn new skills and apply them in real-time, both within our groups and beyond. If you think DBT therapy in Boulder, Colorado, might be the right choice for you or someone you love, we’re here to answer your questions and talk through next steps.