15 Easy DBT Invalidation Recovery Group Activities

General Instructions for Therapists

As you guide clients through the “Recovering from Invalidation” activities, the goal is to help them recognize invalidation, process their feelings, and build emotional resilience. These exercises will focus on restoring self-worth and coping with feelings of being dismissed or unappreciated.

General Instructions for Clients

Today’s activities focus on practicing the skill of recovering from invalidation. The goal is to learn how to recognize when someone’s words or actions have made you feel invalidated and to find ways to rebuild your self-worth, regain emotional balance, and move forward with resilience.

What is the Skill of Recovering from Invalidation in DBT?

Recovering from invalidation involves recognizing when someone dismisses or devalues your feelings, thoughts, or experiences. This skill teaches you how to cope with the emotional pain that comes from invalidation and helps you restore your self-worth and emotional balance. It involves accepting your feelings, practicing self-validation, and finding healthy ways to move forward.

15 Invalidation Recovery Activities

Activity 1: Identifying Invalidation

Intro to activity:
This activity helps clients practice identifying invalidation, whether from others or themselves. By recognizing invalidating statements or behaviours, clients can start to rebuild their sense of worth.

How to practice this activity:

Prompt:
“We’re going to focus on identifying invalidation, whether it comes from someone else or from your own self-talk. The goal is to recognize when you or others dismiss your feelings or experiences.”

Preparation:
The therapist asks clients to think about a time when they felt invalidated, either by someone else or by their own inner critic. Clients are encouraged to reflect on the statements or behaviours that made them feel dismissed.

Guidance:
Therapist says: “Think about a time when you felt invalidated—when someone dismissed your feelings or you doubted your own emotions. Now, practice identifying the invalidating statements or actions. For example, if someone said, ‘You’re overreacting,’ or if you told yourself, ‘I shouldn’t feel this way,’ that’s invalidation. Focus on recognizing these invalidating moments.”

Experience:
Clients spend 5-10 minutes identifying instances of invalidation. The therapist encourages them to focus on both external invalidation (from others) and internal invalidation (self-criticism).

Observation:
Clients reflect on how they felt after identifying invalidation. Did recognizing invalidating moments help them become more aware of how it affects their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify moments of invalidation? Did this practice help you become more aware of how it impacts your emotions?”

Reflection:
Reflect on how identifying invalidation can help you take the first steps toward recovering from it. In a group, the therapist might ask: “How could practicing this skill help you better recognize when you’ve been invalidated and begin the process of recovery?”

Activity 2: Practicing Self-Validation After Invalidation

Intro to activity:
This activity helps clients practice self-validation to counter the effects of invalidation. By acknowledging and accepting their own feelings and experiences, clients can rebuild self-worth and emotional resilience.

How to practice this activity:

Prompt:
“We’re going to focus on practicing self-validation after experiencing invalidation. The goal is to acknowledge your feelings as valid, even if someone else has dismissed or invalidated them.”

Preparation:
The therapist asks clients to think about a time when they felt invalidated by someone else. Clients are encouraged to reflect on how they can validate their own feelings to counter the effects of that invalidation.

Guidance:
Therapist says: “Think about a time when someone invalidated your feelings or experiences. Now, practice self-validation by saying things like, ‘It’s okay to feel the way I do,’ or ‘My feelings are real and valid.’ Focus on accepting your emotions without judgment, even if someone else has dismissed them.”

Experience:
Clients spend 5-10 minutes practicing self-validation after recalling an instance of invalidation. The therapist encourages them to focus on rebuilding their self-worth and accepting their feelings as valid.

Observation:
Clients reflect on how they felt after practicing self-validation. Did validating their own emotions help them feel more empowered and less affected by the invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice self-validation after being invalidated? Did this practice help you feel more confident in your emotions?”

Reflection:
Reflect on how self-validation can help you recover from invalidation. In a group, the therapist might ask: “How could practicing self-validation help you regain emotional balance after someone dismisses your feelings?”

Activity 3: Rebuilding Confidence After Invalidation

Intro to activity:
This activity helps clients practice rebuilding their confidence after experiencing invalidation. By focusing on their strengths and positive qualities, clients can counter the negative effects of being dismissed or devalued.

How to practice this activity:

Prompt:
“We’re going to focus on rebuilding your confidence after invalidation. The goal is to remind yourself of your strengths and positive qualities to counter the effects of being dismissed.”

Preparation:
The therapist asks clients to think about a time when they felt invalidated and how it affected their confidence. Clients are encouraged to reflect on their strengths and qualities that can help them rebuild their self-esteem.

Guidance:
Therapist says: “Think about a time when you felt invalidated and how it affected your confidence. Now, practice rebuilding your confidence by focusing on your strengths and positive qualities. You might say to yourself, ‘I am capable and worthy,’ or ‘I know I have value, even if others don’t recognize it.’ Focus on reminding yourself of your worth.”

Experience:
Clients spend 5-10 minutes practicing how to rebuild confidence after invalidation. The therapist encourages them to focus on their strengths and affirm their self-worth.

Observation:
Clients reflect on how they felt after focusing on rebuilding confidence. Did recognizing their strengths help them feel more empowered and resilient?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on rebuilding your confidence after being invalidated? Did this practice help you feel more empowered?”

Reflection:
Reflect on how focusing on your strengths can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you restore your self-worth after someone dismisses you?”

Activity 4: Letting Go of External Validation

Intro to activity:
This activity helps clients practice letting go of the need for external validation. By learning to rely on self-validation, clients can reduce their dependence on others’ approval and build emotional resilience.

How to practice this activity:

Prompt:
“We’re going to focus on letting go of the need for external validation. The goal is to rely on self-validation rather than seeking approval from others.”

Preparation:
The therapist asks clients to think about a time when they sought validation from others but didn’t receive it, leaving them feeling invalidated. Clients are encouraged to reflect on how they can let go of the need for external validation and focus on self-approval.

Guidance:
Therapist says: “Think about a time when you sought validation from others and didn’t receive it. Now, practice letting go of the need for external validation by focusing on self-validation. You might say to yourself, ‘I don’t need others to approve of me for my feelings to be valid,’ or ‘I am enough without anyone else’s approval.’ Focus on relying on your own self-approval.”

Experience:
Clients spend 5-10 minutes practicing how to let go of external validation. The therapist encourages them to focus on accepting and approving of themselves without needing validation from others.

Observation:
Clients reflect on how they felt after letting go of the need for external validation. Did focusing on self-approval help them feel more secure and less reliant on others’ opinions?

Discussion:
After the activity, the therapist asks: “What did it feel like to let go of the need for external validation? Did this practice help you feel more confident in your own approval?”

Reflection:
Reflect on how letting go of external validation can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you build emotional resilience and reduce your need for others’ approval?”

Activity 5: Processing the Emotions of Invalidation

Intro to activity:
This activity helps clients process the emotions that come from experiencing invalidation. By acknowledging and accepting their feelings, clients can work through the emotional pain and begin to heal.

How to practice this activity:

Prompt:
“We’re going to focus on processing the emotions that come from invalidation. The goal is to acknowledge and accept your feelings, rather than suppressing them.”

Preparation:
The therapist asks clients to think about a recent instance of invalidation and the emotions it stirred up, such as anger, sadness, or frustration. Clients are encouraged to reflect on how they can process these emotions without pushing them away.

Guidance:
Therapist says: “Think about a time when you were invalidated and how it made you feel. Now, practice processing those emotions by acknowledging them. You might say to yourself, ‘It’s okay to feel hurt or frustrated,’ or ‘My feelings are valid, and I don’t need to suppress them.’ Focus on accepting your emotions as they are.”

Experience:
Clients spend 5-10 minutes practicing how to process the emotions that come from invalidation. The therapist encourages them to focus on accepting their feelings and allowing themselves to experience them fully.

Observation:
Clients reflect on how they felt after processing the emotions of invalidation. Did acknowledging their feelings help them feel more at peace and less overwhelmed?

Discussion:
After the activity, the therapist asks: “What did it feel like to process the emotions that come from invalidation? Did this practice help you feel more accepting of your feelings?”

Reflection:
Reflect on how processing your emotions can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you work through the pain of being invalidated?”

Activity 6: Setting Boundaries After Invalidation

Intro to activity:
This activity helps clients practice setting boundaries after experiencing invalidation. By establishing clear emotional or physical boundaries, clients can protect their self-worth and reduce the risk of further invalidation.

How to practice this activity:

Prompt:
“We’re going to focus on setting boundaries after invalidation. The goal is to protect your emotional well-being by establishing boundaries that prevent further invalidation.”

Preparation:
The therapist asks clients to think about a time when they were invalidated and needed to set boundaries with the person who dismissed or devalued them. Clients are encouraged to reflect on how they can assert those boundaries to protect their feelings.

Guidance:
Therapist says: “Think about a time when you were invalidated by someone. Now, practice setting boundaries by saying things like, ‘I need space to process my emotions,’ or ‘It’s not okay to dismiss how I feel.’ Focus on communicating your needs and protecting your emotional well-being.”

Experience:
Clients spend 5-10 minutes practicing how to set boundaries after experiencing invalidation. The therapist encourages them to focus on assertiveness and self-respect in setting limits.

Observation:
Clients reflect on how they felt after practicing boundary-setting. Did asserting their boundaries help them feel more in control and less vulnerable to invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to set boundaries after being invalidated? Did this practice help you feel more empowered and protected?”

Reflection:
Reflect on how setting boundaries can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you prevent further invalidation and protect your self-worth?”

Activity 7: Seeking Support After Invalidation

Intro to activity:
This activity helps clients practice seeking emotional support from others after experiencing invalidation. By reaching out to trusted friends, family members, or therapists, clients can rebuild their self-esteem and process their feelings in a safe environment.

How to practice this activity:

Prompt:
“We’re going to focus on seeking support after invalidation. The goal is to connect with others who validate your feelings and help you rebuild your self-worth.”

Preparation:
The therapist asks clients to think about a time when they felt invalidated and could have benefitted from seeking support. Clients are encouraged to reflect on how reaching out to a trusted person might have helped them recover.

Guidance:
Therapist says: “Think about a time when you were invalidated and felt alone. Now, practice seeking support by reaching out to someone who validates your feelings. You might say, ‘I’m feeling really down because someone dismissed my feelings, and I need to talk,’ or ‘Can we talk about how I’m feeling right now?’ Focus on connecting with people who understand and validate you.”

Experience:
Clients spend 5-10 minutes practicing how to seek emotional support after invalidation. The therapist encourages them to identify people they trust who can offer validation and understanding.

Observation:
Clients reflect on how they felt after practicing seeking support. Did reaching out for validation help them feel more connected and less alone in their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to seek support after being invalidated? Did this practice help you feel more understood and validated?”

Reflection:
Reflect on how seeking support can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you feel more connected and supported when you experience invalidation?”

Activity 8: Challenging Internalized Invalidation

Intro to activity:
This activity helps clients practice challenging internalized invalidation, where they’ve started to believe the invalidating messages they’ve received from others. By questioning these negative beliefs, clients can rebuild their self-worth.

How to practice this activity:

Prompt:
“We’re going to focus on challenging internalized invalidation. The goal is to recognize and challenge the negative beliefs you may have adopted from being invalidated.”

Preparation:
The therapist asks clients to think about a time when they started to believe an invalidating message they received from someone else, such as “I’m too sensitive” or “My feelings don’t matter.” Clients are encouraged to reflect on how they can challenge those negative beliefs.

Guidance:
Therapist says: “Think about a time when you internalized someone’s invalidating message. Now, practice challenging that belief by asking yourself, ‘Is this really true?’ and reminding yourself that your feelings are valid. You might say to yourself, ‘Just because someone said my feelings don’t matter, doesn’t make it true.’ Focus on challenging the negative belief and replacing it with a more accurate one.”

Experience:
Clients spend 5-10 minutes practicing how to challenge internalized invalidation. The therapist encourages them to focus on replacing negative beliefs with affirming statements.

Observation:
Clients reflect on how they felt after challenging internalized invalidation. Did questioning the negative belief help them feel more empowered and less affected by the invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to challenge an internalized invalidating belief? Did this practice help you feel more confident in your emotions?”

Reflection:
Reflect on how challenging internalized invalidation can help you rebuild your self-worth. In a group, the therapist might ask: “How could practicing this skill help you overcome the negative messages you’ve internalized from others?”

Activity 9: Practicing Emotional Regulation After Invalidation

Intro to activity:
This activity helps clients practice emotional regulation after experiencing invalidation. By calming their emotions and staying grounded, clients can reduce the emotional impact of being dismissed or devalued.

How to practice this activity:

Prompt:
“We’re going to focus on practicing emotional regulation after invalidation. The goal is to calm your emotions and stay grounded, even when someone dismisses your feelings.”

Preparation:
The therapist asks clients to think about a time when they were invalidated and their emotions became overwhelming, such as feeling extremely angry or sad. Clients are encouraged to reflect on how they can regulate their emotions to stay calm and centered.

Guidance:
Therapist says: “Think about a time when invalidation caused your emotions to spiral out of control. Now, practice regulating your emotions by taking deep breaths, grounding yourself in the present moment, and reminding yourself that your feelings are valid. You might say to yourself, ‘I can calm down and process this without reacting emotionally.’ Focus on staying grounded and regulating your emotions.”

Experience:
Clients spend 5-10 minutes practicing emotional regulation after recalling an instance of invalidation. The therapist encourages them to focus on calming their emotions and staying centered.

Observation:
Clients reflect on how they felt after practicing emotional regulation. Did calming their emotions help them feel more in control and less affected by the invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to regulate your emotions after being invalidated? Did this practice help you feel more centered and less reactive?”

Reflection:
Reflect on how emotional regulation can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you stay calm and process your feelings after experiencing invalidation?”

Activity 10: Practicing Forgiveness Toward the Invalidating Person

Intro to activity:
This activity helps clients practice forgiveness toward the person who invalidated them, not as a way to excuse the invalidation, but to release the emotional burden. By forgiving, clients can move forward without holding on to anger or resentment.

How to practice this activity:

Prompt:
“We’re going to focus on practicing forgiveness toward the person who invalidated you. The goal is to release the emotional burden of anger or resentment, even if you don’t excuse their behaviour.”

Preparation:
The therapist asks clients to think about a time when someone invalidated their feelings and they held on to anger or resentment. Clients are encouraged to reflect on how forgiveness can help them let go of those negative emotions.

Guidance:
Therapist says: “Think about a time when someone invalidated you, and you felt angry or resentful. Now, practice forgiveness by saying something like, ‘I choose to let go of my anger toward this person,’ or ‘I don’t excuse their behaviour, but I choose to move forward without holding onto resentment.’ Focus on releasing the emotional burden of anger.”

Experience:
Clients spend 5-10 minutes practicing forgiveness toward the person who invalidated them. The therapist encourages them to focus on releasing their negative emotions, even if they don’t forgive the behaviour.

Observation:
Clients reflect on how they felt after practicing forgiveness. Did letting go of anger help them feel more emotionally free and less burdened by the invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice forgiveness toward someone who invalidated you? Did this practice help you feel more at peace?”

Reflection:
Reflect on how forgiveness can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you release emotional burdens and move forward after being invalidated?”

Activity 11: Reframing Invalidation as a Reflection of the Other Person

Intro to activity:
This activity helps clients practice reframing invalidation by recognizing that invalidating comments are often a reflection of the other person’s limitations, rather than a true assessment of their worth. By understanding this, clients can reduce the emotional impact of invalidation.

How to practice this activity:

Prompt:
“We’re going to focus on reframing invalidation. The goal is to recognize that invalidating comments are more about the other person’s perspective than about your value or worth.”

Preparation:
The therapist asks clients to think about a time when someone invalidated their feelings or experiences, and they took it personally. Clients are encouraged to reflect on how they can reframe the invalidating comment as a reflection of the other person’s limitations.

Guidance:
Therapist says: “Think about a time when someone invalidated you, and you felt hurt by it. Now, practice reframing that invalidation by saying to yourself, ‘This comment is a reflection of their perspective, not my worth.’ Focus on understanding that the invalidation comes from their viewpoint or limitations, not from your value as a person.”

Experience:
Clients spend 5-10 minutes practicing how to reframe invalidating comments. The therapist encourages them to focus on reducing the emotional impact by seeing the invalidation as coming from the other person’s perspective.

Observation:
Clients reflect on how they felt after reframing the invalidation. Did seeing the comment as a reflection of the other person’s limitations help them feel less hurt?

Discussion:
After the activity, the therapist asks: “What did it feel like to reframe invalidation as a reflection of the other person? Did this practice help you feel more emotionally protected?”

Reflection:
Reflect on how reframing invalidation can help you recover from its emotional impact. In a group, the therapist might ask: “How could practicing this skill help you take invalidating comments less personally?”

Activity 12: Using Mindfulness to Observe Invalidation Without Reacting

Intro to activity:
This activity helps clients practice using mindfulness to observe invalidation without reacting emotionally. By staying present and non-judgmental, clients can reduce the impact of invalidating comments and stay grounded.

How to practice this activity:

Prompt:
“We’re going to focus on using mindfulness to observe invalidation without reacting. The goal is to stay present and non-judgmental when someone dismisses or invalidates you.”

Preparation:
The therapist asks clients to think about a time when they were invalidated and reacted emotionally, such as by getting angry or upset. Clients are encouraged to reflect on how they can use mindfulness to observe the invalidation without letting it affect them emotionally.

Guidance:
Therapist says: “Think about a time when someone invalidated you, and you had an emotional reaction. Now, practice using mindfulness by observing the invalidation without judgment. You might say to yourself, ‘I notice that this person is dismissing my feelings, but I don’t need to react.’ Focus on staying present, breathing deeply, and letting the invalidation pass without affecting your emotions.”

Experience:
Clients spend 5-10 minutes practicing how to use mindfulness during moments of invalidation. The therapist encourages them to focus on staying grounded and not reacting emotionally to the invalidation.

Observation:
Clients reflect on how they felt after practicing mindfulness in response to invalidation. Did staying present and non-reactive help them feel more in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to use mindfulness when you were invalidated? Did this practice help you feel more calm and less reactive?”

Reflection:
Reflect on how mindfulness can help you observe invalidation without reacting emotionally. In a group, the therapist might ask: “How could practicing this skill help you stay grounded and reduce the impact of invalidating comments?”

Activity 13: Practicing Positive Affirmations After Invalidation

Intro to activity:
This activity helps clients practice using positive affirmations to rebuild self-worth after invalidation. By affirming their value and strengths, clients can counter the effects of invalidating comments.

How to practice this activity:

Prompt:
“We’re going to focus on practicing positive affirmations after invalidation. The goal is to remind yourself of your worth and strengths to counter the impact of being dismissed or devalued.”

Preparation:
The therapist asks clients to think about a recent experience of invalidation and how it made them feel. Clients are encouraged to reflect on how they can use positive affirmations to rebuild their sense of worth.

Guidance:
Therapist says: “Think about a time when you were invalidated, and it affected your self-worth. Now, practice using positive affirmations by saying things like, ‘I am worthy and my feelings matter,’ or ‘I have value, no matter what others say.’ Focus on affirming your strengths and worth after being invalidated.”

Experience:
Clients spend 5-10 minutes practicing positive affirmations after recalling an instance of invalidation. The therapist encourages them to focus on using affirmations to restore their confidence.

Observation:
Clients reflect on how they felt after practicing positive affirmations. Did affirming their worth help them feel more confident and less affected by the invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to use positive affirmations after being invalidated? Did this practice help you feel more empowered and confident?”

Reflection:
Reflect on how positive affirmations can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you rebuild your self-worth after experiencing invalidation?”

Activity 14: Building Emotional Resilience Through Validation

Intro to activity:
This activity helps clients practice building emotional resilience through validation. By learning to validate their own feelings, clients can develop a stronger emotional foundation to withstand future invalidation.

How to practice this activity:

Prompt:
“We’re going to focus on building emotional resilience through validation. The goal is to strengthen your ability to recover from invalidation by consistently validating your own feelings.”

Preparation:
The therapist asks clients to think about how consistent self-validation could help them build emotional resilience. Clients are encouraged to reflect on how validating their feelings regularly can protect them from the impact of invalidation.

Guidance:
Therapist says: “Think about how you can build emotional resilience by validating your feelings regularly. Now, practice saying things like, ‘I trust my emotions,’ or ‘My feelings are important, no matter what others say.’ Focus on using self-validation as a tool to build emotional strength.”

Experience:
Clients spend 5-10 minutes practicing self-validation as a way to build emotional resilience. The therapist encourages them to focus on making self-validation a regular practice to strengthen their emotional foundation.

Observation:
Clients reflect on how they felt after practicing self-validation for resilience. Did focusing on regular validation help them feel more emotionally strong and less vulnerable to invalidation?

Discussion:
After the activity, the therapist asks: “What did it feel like to use validation to build emotional resilience? Did this practice help you feel more prepared to handle invalidation in the future?”

Reflection:
Reflect on how building emotional resilience through validation can help you recover from invalidation. In a group, the therapist might ask: “How could practicing this skill help you protect yourself from the emotional impact of invalidation?”

Activity 15: Reflecting on the Lessons from Invalidation

Intro to activity:
This activity helps clients reflect on the lessons they’ve learned from experiencing invalidation. By recognizing what they’ve gained from the experience, clients can turn invalidation into an opportunity for growth and resilience.

How to practice this activity:

Prompt:
“We’re going to focus on reflecting on the lessons from invalidation. The goal is to recognize what you’ve learned from experiencing invalidation and how it has helped you grow emotionally.”

Preparation:
The therapist asks clients to think about a time when they were invalidated and what they learned from the experience. Clients are encouraged to reflect on how the experience helped them build resilience or understand themselves better.

Guidance:
Therapist says: “Think about a time when you were invalidated, and what you learned from that experience. Now, practice reflecting on how it helped you grow. You might say to yourself, ‘I’ve learned to trust my emotions,’ or ‘This experience has made me more resilient.’ Focus on finding the positive lessons from the experience.”

Experience:
Clients spend 5-10 minutes reflecting on the lessons they’ve learned from invalidation. The therapist encourages them to focus on the emotional growth and resilience they’ve gained.

Observation:
Clients reflect on how they felt after reflecting on the lessons from invalidation. Did recognizing the lessons help them feel more empowered and less affected by the experience?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on the lessons you’ve learned from invalidation? Did this practice help you see the experience in a more positive light?”

Reflection:
Reflect on how reflecting on the lessons from invalidation can help you recover emotionally. In a group, the therapist might ask: “How could practicing this skill help you turn invalidation into an opportunity for growth?”