If you’re on a mental health journey and looking to enhance your well-being, Dialectical Behavior Therapy (DBT) might be the answer.
DBT is a therapeutic approach that focuses on regulating emotions, managing stress and anxiety, and improving interpersonal relationships.
One powerful tool used in DBT group therapy is the DBT House – a visual representation that helps individuals learn and apply essential Dialectical Behavior Therapy skills.
Table of Contents
What is the DBT House Activity?
The DBT House activity is a visual tool used in Dialectical Behavior Therapy (DBT) to help individuals learn and practice the skills taught in therapy.
The DBT House is divided into four levels: foundation, bottom floor, middle floor, and top floor, each corresponding to a specific skill set that individuals can develop and strengthen. It should also have a door, a chimney, and walls 🙂
Just like a real house is constructed with a roof, walls, door, windows, and so on – this metaphorical house utilises various aspects of DBT for it’s structure (think mindfulness, self-soothing, interpersonal effectiveness, and distress tolerance).
What are the components of the DBT House?
A DBT house consists of the following:
The foundation represents the values and guiding principles that individuals strive to incorporate into their daily lives together.
It forms the solid base upon which the rest of the house is constructed, providing a strong moral compass and a sense of purpose.
The bottom floor focuses on behaviours and actions that individuals wish to change or improve.
Here, individuals can identify unhelpful patterns and develop new, healthier habits that align with their goals and values. This component promotes self-reflection and accountability.
The middle floor emphasizes emotions and the importance of effectively managing and regulating them.
It involves learning and practising various dialectical behaviour therapy (DBT) skills, such as mindfulness, emotion regulation, and distress tolerance.
This component equips individuals with the tools necessary to navigate challenging emotions and foster emotional well-being.
The top floor represents the overall sense of self-worth, progress, and a life worth living that individuals aspire to achieve.
It encapsulates their feelings, goals, dreams, and aspirations, providing inspiration and motivation to continue growing and developing.
| DBT House Components | Description |
|---|---|
| Foundation | Represents values and guiding principles. |
| Bottom Floor | Focuses on changing and improving behaviors. |
| Middle Floor | Emphasizes emotion regulation and management. |
| Top Floor | Represents overall progress and a life worth living. |
How the DBT House Activity Works
The idea is to fill in the different parts of the house with different aspects of therapy and support structures. I’d encourage you to get out a piece of paper and draw your DBT house with three floors, walls, a roof, and a door.
Lets start with the Foundation:
This comprises core values, beliefs, and traditions that matter most to you.
This could be your family, friends, and other healthy relationships.
It could be qualities such as kindness and caring that you hold dear. It could be your job, your faith, a precious belonging.
Whatever you deem to be a strong foundation. Write these down at the bottom of the house.
Now the Bottom Floor:
List areas of your life or behaviours you’re trying to gain control of.
It could be your temper, maybe impulsive spending, or perhaps you’d like to improve relationships with others.
This section gives you an opportunity to gain a deeper understanding of what might be holding you back from gaining fulfilment and enjoying your life.
Put these things in on the ground floor.
The Middle Floor/Second Floor:
Fill in or draw emotions you’d like to feel more of or experience. What emotions and feelings would you like to cultivate more of?
It could be kindness, empathy, sympathy, compassion. You might also think of ways to experience these feelings and qualities more often.
Based on what you’ve learned through DBT so far, include some skills that might help you here.
So, combining what you’d like to feel more of and when you’d like to feel it may help you come up with a way of doing this.
For instance, spending time with friends or family will allow you to display more kindness.
Consider this part of the exercise; it will help you cultivate greater self-awareness. Include these on the next floor up.
The Top/Third Floor:
Think about the things that make you happy at the moment and things that would make you happy in the future. These things go on the third floor.
Perhaps you’re happy about your job but would like to be happy about not working as much in the future.
Maybe you’re happy with one relationship at the moment but would like to be happier about another in the future.
Include whatever you think fits here. There’s no right or wrong answers, it’s your house!
The Door:
These are things that you keep hidden from others around you. Are there things you’re ashamed of or hide from people? Include them as part of your door.
The Walls:
Walls in a house give structure. Think about the people in your life who provide structure to you. They could be your therapist, a close friend, or a family member.
Equally, they can be places and things. Maybe you have fond memories of a beautiful beach or a holiday somewhere. These can be your supports or structure. Include these things along the walls.
The Roof:
A roof protects the occupants of the dwelling and can withstand bad weather and bad times.
Think where you derive protection from: maybe your parents, a husband or wife, or a brother or sister.
What are the benefits of this activity?
By engaging in the activity, you can enhance your self-awareness, develop effective coping strategies and mechanisms, improve emotional regulation, and strengthen your interpersonal relationships.
The whole point of the exercise is to get you to describe who you are as a person. What motivates you, where you come from, what matters most to you.
By describing yourself in this way, you can explain to others who you are and help them understand you as well.
Tips for Building Your DBT House
Finding the Right Materials: Mental Tools and Support Systems
To build a strong and stable DBT House, it is important to have the right mental tools and support systems in place. Here are some suggestions:
Mental Tools: Incorporate mindfulness exercises, such as deep breathing and meditation, into your daily routine. Practice self-reflection techniques, such as journaling or thought challenging, to gain insight into your thoughts and behaviors. Improve your communication skills by learning active listening and assertiveness techniques.
Support Systems: Seek therapy sessions with a qualified DBT therapist who can guide you through the building process. Join support groups to connect with others who are also on a DBT journey. Identify trusted individuals in your life who can provide emotional support and encouragement.
By following these tips and utilizing the right mental tools and support systems, you can effectively build your DBT House and create a solid foundation for personal growth, emotional stability and enhanced mental well-being.
4 Ways to Use the DBT House Activity Daily
Integrating the DBT House activity into different stages of your daily life can have a profound impact on your personal growth and mental well-being.
Practice Mindfulness: Incorporate mindfulness exercises into your daily routine to enhance self-awareness and emotional regulation. Mindfulness techniques, such as deep breathing or meditation, can help you stay present in the moment and manage stress effectively.
Reflect on Progress: Take a few minutes each day to reflect on your progress in building your DBT House. Consider your actions, emotions, and challenges. Use this time to identify areas for improvement and celebrate your achievements.
Apply Skills in Real-Life Situations: Use the skills you learn in real-life situations. Whether it’s managing a conflict, regulating your emotions, or practising effective communication, actively applying these skills will reinforce your learning and promote personal growth.
Seek Support: Surround yourself with a supportive network of individuals who can guide and encourage you on your journey. This can include therapists, support groups, or trusted friends and family members who understand the importance of your mental well-being.
By incorporating these four practices into your daily routine, you can enhance self-awareness, regulate your emotions and feelings, reduce negative behaviours, and cultivate a sense of meaningful progress in your life.
Take a look at the article on mindfulness if you’re looking for something else to read 🙂
