General Instructions for Therapists
As you guide clients through these participation activities, your main goal is to help them immerse themselves fully in the experience. Encourage them to engage with each task fully, without overthinking or stepping back. Participation in DBT means letting go of self-consciousness and being completely involved in the moment.
In a group setting, invite participants to share their experiences after each activity, making sure everyone feels comfortable and respected. These activities are designed to help build the DBT skill of participation, which fosters mindfulness and emotional regulation.
General Instructions for Clients
Today’s activities are about participating fully in the moment, whether it’s an action, thought, or feeling. You’ll be encouraged to engage completely without holding back or judging yourself. The idea is to throw yourself into the experience and be fully involved, allowing yourself to be present.
Whether you are working through this alone or in a group, these exercises are meant to help you practice being active in your life, rather than feeling like a bystander. After each exercise, we’ll take time to reflect on how it felt to participate fully.
Table of Contents
What is the Participate Skill in DBT?
The Participate skill in Dialectical Behavior Therapy (DBT) is all about fully engaging in the present moment. It means becoming completely involved in whatever you’re doing, without holding back or getting lost in self-conscious thoughts. By participating fully, you let go of overthinking and judgments, allowing yourself to experience life as it unfolds. This skill helps clients connect with their emotions and actions, fostering mindfulness and emotional regulation.
Download 42 FUN Ideas for DBT Group Activities [FREE]
15 Participate Skill Activities
Activity 1: Immersive Movement Exercise
Intro to activity:
This activity encourages clients to fully participate in a simple physical action, like walking or stretching, with complete engagement. The goal is to focus on the experience without stepping back or overanalyzing it.
How to practice this activity:
Prompt:
“Today we’re going to focus on participating fully in a movement exercise. The aim is to be completely immersed in what you’re doing, without overthinking or trying to control the experience.”
Preparation:
The therapist asks clients to stand up and prepare for a simple movement activity like walking around the room or stretching. The space should be open and calm, with no distractions.
Guidance:
Therapist says: “As you move, don’t hold back or think about how you look. Just focus on the movement—how your body feels as you walk or stretch. Try to throw yourself into the action.”
Experience:
Clients spend 5-10 minutes moving or stretching, fully engaging in the activity. The therapist reminds them to focus on how it feels to participate, not on how well they’re doing or what others might think.
Observation:
Clients reflect on how they felt during the activity. Were they able to immerse themselves fully? Did stepping away from overthinking help them enjoy the experience more?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate fully in the movement? How did it affect the way you experienced the action?”
Reflection:
Reflect on how fully engaging in an activity helps you feel more present. In a group, the therapist might ask: “How could participating fully in physical actions like this help you stay grounded and connected in your daily life?”
Activity 2: Participating in Breathing Exercises
Intro to activity:
In this activity, clients will fully engage in a mindful breathing exercise. The focus is on participating fully in the act of breathing, rather than simply observing it.
How to practice this activity:
Prompt:
“Today we’re going to practice participating fully in your breathing. Let yourself focus entirely on the sensation of breathing, letting go of any distractions or self-consciousness.”
Preparation:
The therapist sets up a calm space with minimal distractions. Clients sit comfortably, either in a chair or on the floor, ready to focus on their breath.
Guidance:
Therapist says: “As you breathe in and out, fully participate in the experience. Don’t just notice the breath—become involved in it. Feel the air moving in and out, and let your entire attention be focused on the act of breathing.”
Experience:
Clients spend 5-10 minutes participating in the breathing exercise. The therapist reminds them to engage fully, bringing their focus back to the breath if their mind wanders.
Observation:
Clients reflect on their experience. Were they able to fully engage with their breath? How did participating in the exercise change the way they experienced it?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate in the breathing exercise, rather than just observing it? How did it affect your awareness of your body?”
Reflection:
Reflect on how fully engaging in your breath can help you feel more connected and present. In a group, the therapist might ask: “How might fully participating in your breathing help you manage stress or anxiety?”
Activity 3: Participating in a Conversation
Intro to activity:
This activity focuses on fully engaging in a conversation with another person. The goal is to be completely present and involved in the dialogue without distractions.
How to practice this activity:
Prompt:
“We’re going to practice participating fully in a conversation. This means listening carefully, responding with focus, and being fully engaged in what’s being said.”
Preparation:
The therapist pairs clients for a brief conversation. The setting should be calm and free of distractions so that clients can focus entirely on the dialogue.
Guidance:
Therapist says: “During the conversation, focus entirely on the person you’re speaking with. Listen carefully to their words, and respond thoughtfully. Let yourself be fully involved in the exchange, without thinking about other things.”
Experience:
Clients engage in a 5-10 minute conversation, focusing on full participation. The therapist reminds them to stay present and not let their attention wander.
Observation:
Clients reflect on how fully they participated in the conversation. Did staying present change the quality of their interaction?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate fully in the conversation? Did it help you feel more connected to the other person?”
Reflection:
Reflect on how fully engaging in conversations can improve your relationships. In a group, the therapist might ask: “How might participating more fully in conversations help you feel more connected to others?”
Activity 4: Participating in Creative Expression
Intro to activity:
This activity encourages clients to fully immerse themselves in a creative task, such as drawing, painting, or writing, without worrying about the outcome.
How to practice this activity:
Prompt:
“Today we’re going to participate fully in a creative task. Let go of how it should look or sound, and just throw yourself into the creative process.”
Preparation:
The therapist provides materials for creative expression, such as paper, pencils, markers, or paints. Clients are encouraged to choose whichever medium feels right to them.
Guidance:
Therapist says: “As you begin drawing or writing, don’t worry about what the end result will be. Focus entirely on the process—how it feels to move your hand, to see the colors on the page, or to form words.”
Experience:
Clients spend 10-15 minutes participating fully in the creative process. The therapist reminds them to stay involved in the action and not to judge their work.
Observation:
Clients reflect on how they felt during the creative process. Did fully participating help them enjoy it more, even if the result wasn’t perfect?
Discussion:
After the activity, the therapist asks: “What did it feel like to throw yourself into the creative task without worrying about the outcome? Did it change your experience?”
Reflection:
Reflect on how participating fully in creative activities can help you express yourself more freely. In a group, the therapist might ask: “How could this practice help you engage more fully in your daily life?”
Activity 5: Participating in Group Games
Intro to activity:
In this activity, clients will participate fully in a group game, such as a simple board game or charades. The focus is on being fully engaged and having fun without worrying about winning or losing.
How to practice this activity:
Prompt:
“We’re going to play a group game today, and the goal is to participate fully. Don’t worry about winning or losing—just focus on being involved in the game.”
Preparation:
The therapist sets up a simple game for the group to play, ensuring that the activity is lighthearted and inclusive for all participants.
Guidance:
Therapist says: “As we play, let go of any concerns about the outcome. Focus on the experience of participating in the game—whether it’s guessing, acting, or rolling dice. Just be in the moment and have fun.”
Experience:
Clients spend 10-15 minutes playing the group game, fully participating in the activity. The therapist encourages them to focus on the enjoyment of the game, not the results.
Observation:
Clients reflect on how it felt to participate in the game without worrying about the outcome. Did focusing on participation make the game more enjoyable?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate in the game without focusing on winning or losing? How did this change your experience?”
Reflection:
Reflect on how participating fully in group activities can help you connect with others. In a group, the therapist might ask: “How could this practice help you stay present in social situations?”
Activity 6: Participating in a Mindful Walk
Intro to activity:
This activity focuses on fully engaging in the act of walking, with attention on how the body moves and how the environment feels. The goal is to participate fully in the walk without letting the mind wander.
How to practice this activity:
Prompt:
“We’re going to take a mindful walk today, and the goal is to participate fully. Focus on how your body feels as you walk, how your feet hit the ground, and the sights and sounds around you.”
Preparation:
The therapist takes the group outside for a short walk or invites them to walk around the room. The environment should be calm and free of distractions.
Guidance:
Therapist says: “As you walk, pay attention to how your feet feel as they touch the ground. Notice how your arms move, how the air feels on your skin, and the sounds around you. Let yourself fully participate in the act of walking.”
Experience:
Clients spend 10-15 minutes walking mindfully, fully participating in the experience. The therapist reminds them to bring their focus back to the walk if their mind starts to wander.
Observation:
Clients reflect on how it felt to participate fully in the walk. Did focusing on participation change how they experienced the movement?
Discussion:
After the activity, the therapist asks: “What did it feel like to be fully engaged in the act of walking? Did it help you stay more present?”
Reflection:
Reflect on how participating fully in physical activities like walking can help you feel more connected to your body. In a group, the therapist might ask: “How could mindful participation help you stay present during other physical activities?”
Activity 7: Participating in Guided Meditation
Intro to activity:
This activity invites clients to fully engage in a guided meditation, focusing on their breath, body, and surroundings. The goal is to immerse themselves completely in the meditation experience.
How to practice this activity:
Prompt:
“Today we’ll participate in a guided meditation. Focus on the instructions and let yourself fully engage in the practice. Don’t hold back—immerse yourself in the experience.”
Preparation:
The therapist prepares a calm and quiet space for the meditation. Clients are invited to sit or lie down in a comfortable position with their eyes closed.
Guidance:
Therapist says: “As you listen to the guided meditation, fully focus on the instructions. Whether it’s paying attention to your breath, relaxing your body, or visualizing, let yourself be fully involved.”
Experience:
Clients participate in a 5-10 minute guided meditation, focusing on each part of the experience. The therapist encourages them to let go of distractions and fully engage in the practice.
Observation:
Clients reflect on how they felt during the meditation. Were they able to immerse themselves in the experience without distraction?
Discussion:
After the activity, the therapist asks: “How did it feel to participate fully in the guided meditation? Did it help you feel more present and relaxed?”
Reflection:
Reflect on how participating fully in meditation can help you manage stress. In a group, the therapist might ask: “How could this practice help you stay present in other areas of your life?”
Download 42 FUN Ideas for DBT Group Activities [FREE]
Activity 8: Participating in Group Discussion
Intro to activity:
In this activity, clients will practice fully participating in a group discussion. The focus is on being present, contributing thoughtfully, and listening attentively to others.
How to practice this activity:
Prompt:
“We’re going to have a group discussion, and the goal is to participate fully. Listen carefully to others, and when it’s your turn to speak, engage completely in what you’re saying.”
Preparation:
The therapist sets up a group discussion on a simple, non-controversial topic. The space should be calm and inviting for all participants to engage.
Guidance:
Therapist says: “During the discussion, focus entirely on what’s being said. Don’t let your mind wander—listen carefully and respond thoughtfully. When you speak, be fully present with your words.”
Experience:
Clients participate in a 10-15 minute group discussion, focusing on full participation. The therapist encourages them to stay engaged and listen attentively to others.
Observation:
Clients reflect on how well they were able to participate in the discussion. Did focusing on participation change the quality of their interaction?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate fully in the group discussion? Did it change how connected you felt to the group?”
Reflection:
Reflect on how fully participating in discussions can help you feel more engaged in conversations. In a group, the therapist might ask: “How could this practice help you feel more connected in social settings?”
Activity 9: Participating in Physical Sensations
Intro to activity:
This activity encourages clients to fully participate in the sensations of their body, such as temperature, texture, or pressure. The goal is to focus entirely on these sensations and fully experience them.
How to practice this activity:
Prompt:
“We’re going to focus on participating in physical sensations today. Notice the temperature of your skin, the texture of what you’re touching, or the pressure of your feet on the ground. Let yourself fully feel each sensation.”
Preparation:
The therapist asks clients to sit comfortably and focus on their physical sensations. Clients might be invited to touch different textures or objects around them to enhance the experience.
Guidance:
Therapist says: “As you touch different objects or focus on your body, notice the sensations carefully. Describe how they feel and fully immerse yourself in experiencing them.”
Experience:
Clients spend 5-10 minutes fully participating in the physical sensations around them. The therapist encourages them to focus on how it feels, letting go of distractions.
Observation:
Clients reflect on how they participated in the sensations. Did they notice anything new by fully engaging in the experience?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate fully in these physical sensations? Did it help you feel more connected to your body?”
Reflection:
Reflect on how participating in physical sensations can help you stay present. In a group, the therapist might ask: “How could this practice help you stay mindful of your body during daily activities?”
Activity 10: Participating in Active Listening
Intro to activity:
This activity focuses on fully participating in the act of listening. Clients are encouraged to listen without distraction, giving their full attention to the speaker.
How to practice this activity:
Prompt:
“We’re going to practice active listening today. The goal is to fully participate in listening to someone else speak. Give them your full attention and focus on what they’re saying.”
Preparation:
The therapist pairs clients or invites someone to share a short story or experience. The space should be calm, allowing for focus on listening.
Guidance:
Therapist says: “As the other person speaks, focus entirely on their words. Don’t think about what you’re going to say next—just listen. Let yourself fully engage in the act of listening.”
Experience:
Clients spend 5-10 minutes practicing active listening, focusing solely on what the other person is saying. The therapist encourages them to stay fully present in the conversation.
Observation:
Clients reflect on how it felt to participate fully in listening. Did it change their understanding of the other person’s message?
Discussion:
After the activity, the therapist asks: “How did it feel to participate fully in listening? Did focusing on listening change the way you experienced the conversation?”
Reflection:
Reflect on how participating in active listening can improve your communication skills. In a group, the therapist might ask: “How could this practice help you feel more connected to others during conversations?”
Activity 11: Participating in Emotional Expression
Intro to activity:
This activity encourages clients to fully engage in expressing their emotions, whether through talking, writing, or another medium. The goal is to participate in the expression without holding back or judging the emotion.
How to practice this activity:
Prompt:
“We’re going to practice fully expressing your emotions today. Whether through words, writing, or art, let yourself fully participate in expressing how you feel.”
Preparation:
The therapist invites clients to choose a medium of expression—speaking, writing, or drawing—to express their emotions. Clients should be in a comfortable space where they feel safe.
Guidance:
Therapist says: “As you express your emotions, don’t hold back. Let yourself fully engage with how you’re feeling, and let it come out in your chosen medium. This is about expressing, not judging.”
Experience:
Clients spend 10-15 minutes expressing their emotions, fully engaging with the experience. The therapist reminds them to focus on the expression, not the outcome or judgment of their emotions.
Observation:
Clients reflect on how it felt to participate in emotional expression. Did fully participating help them connect more deeply with their feelings?
Discussion:
After the activity, the therapist asks: “How did it feel to participate fully in expressing your emotions? Did it help you feel more connected to your feelings?”
Reflection:
Reflect on how fully engaging in emotional expression can help you manage your emotions. In a group, the therapist might ask: “How could this practice help you stay connected to your emotions during difficult times?”
Activity 12: Participating in Cooking or Baking
Intro to activity:
This activity invites clients to fully engage in a simple cooking or baking task. The focus is on participating in every step of the process, from preparing ingredients to enjoying the final result.
How to practice this activity:
Prompt:
“We’re going to fully participate in a cooking or baking activity today. Focus on every part of the process—preparing ingredients, mixing, and cooking—and fully engage in what you’re doing.”
Preparation:
The therapist provides the necessary ingredients and tools for a simple cooking or baking task, such as making a sandwich or baking cookies. Clients are encouraged to focus on each step.
Guidance:
Therapist says: “As you prepare the ingredients, mix them, and cook or bake, focus entirely on what you’re doing. Notice how the food feels, smells, and looks. Let yourself be fully involved in the process.”
Experience:
Clients spend 10-15 minutes participating in the cooking or baking activity. The therapist encourages them to focus on the sensations and actions involved in preparing food.
Observation:
Clients reflect on how fully they participated in the task. Did focusing on participation make the cooking or baking more enjoyable?
Discussion:
After the activity, the therapist asks: “What did it feel like to participate fully in the cooking or baking process? How did it affect your experience?”
Reflection:
Reflect on how participating fully in daily tasks like cooking can help you stay mindful. In a group, the therapist might ask: “How could fully engaging in simple tasks help you feel more connected in daily life?”
Activity 13: Participating in Nature Observation
Intro to activity:
In this activity, clients will practice fully engaging in observing nature, whether it’s the trees, the sky, or animals. The goal is to immerse themselves in the experience of observing, rather than just noticing passively.
How to practice this activity:
Prompt:
“We’re going to practice participating fully in observing nature today. Focus on the sights, sounds, and smells around you, and let yourself become fully immersed in the experience.”
Preparation:
The therapist takes the group outside to a park or natural setting, or they can observe nature through a window if necessary. Clients are encouraged to choose a natural element to focus on.
Guidance:
Therapist says: “Look around and choose a tree, cloud, or animal to focus on. As you observe, don’t just look at it—participate in the experience by noticing every small detail, letting yourself fully engage with the natural world.”
Experience:
Clients spend 10-15 minutes observing nature, fully participating in the experience. The therapist reminds them to focus on the details and immerse themselves in the moment.
Observation:
Clients reflect on how it felt to participate in observing nature. Did fully engaging in the experience change their perception of the environment?
Discussion:
After the activity, the therapist asks: “What did it feel like to fully participate in observing nature? Did it help you feel more present and connected?”
Reflection:
Reflect on how participating in nature observation can help you stay mindful. In a group, the therapist might ask: “How could fully engaging in nature help you reduce stress or anxiety?”
Activity 14: Participating in a Creative Dance
Intro to activity:
This activity encourages clients to fully immerse themselves in creative movement or dance. The focus is on expressing themselves freely through movement without worrying about how they look or perform.
How to practice this activity:
Prompt:
“We’re going to participate fully in creative movement or dance. Let yourself move however you want, without worrying about how it looks. Just focus on the feeling of the movement and fully engage.”
Preparation:
The therapist provides music and a space for clients to move freely. Clients are encouraged to choose movements that feel natural to them.
Guidance:
Therapist says: “As you listen to the music, let your body move however it wants. Don’t worry about doing it ‘right’—just let yourself fully participate in the movement. Feel the music and let your body express it.”
Experience:
Clients spend 10-15 minutes engaging in creative movement or dance. The therapist reminds them to focus on how it feels to move their body, not on how they appear.
Observation:
Clients reflect on how it felt to participate in creative movement. Did focusing on participation change how they experienced their body?
Discussion:
After the activity, the therapist asks: “What did it feel like to fully participate in the creative movement or dance? How did it change your experience of the music?”
Reflection:
Reflect on how participating in movement can help you express yourself. In a group, the therapist might ask: “How could this practice help you engage more fully with your body and emotions?”
Activity 15: Participating in a Group Gratitude Circle
Intro to activity:
This activity involves participating fully in a group gratitude circle, where each participant shares something they are grateful for. The goal is to engage fully in both sharing and listening to others.
How to practice this activity:
Prompt:
“We’re going to participate in a gratitude circle, where each person shares something they are grateful for. Focus on fully participating, both when sharing and when listening to others.”
Preparation:
The therapist arranges the group in a circle. Each person will take turns sharing something they are grateful for while others listen attentively.
Guidance:
Therapist says: “As you share, focus on fully expressing your gratitude. When it’s your turn to listen, fully engage with the person who is speaking, giving them your full attention.”
Experience:
Clients take turns participating in the gratitude circle, focusing on fully engaging in both speaking and listening. The therapist encourages them to stay present and connected throughout the experience.
Observation:
Clients reflect on how it felt to participate fully in the gratitude circle. Did engaging in both sharing and listening help them feel more connected to the group?
Discussion:
After the activity, the therapist asks: “What did it feel like to fully participate in the gratitude circle? How did it affect your connection to others and your sense of gratitude?”
Reflection:
Reflect on how participating in group activities like gratitude circles can help you feel more connected. In a group, the therapist might ask: “How could this practice help you build stronger connections with others in your life?”
