15 Easy DBT Pleasant Events Group Activities

General Instructions for Therapists

As you guide clients through these Pleasant Events activities, the goal is to help them identify and engage in activities that bring enjoyment or a sense of accomplishment. Encourage clients to incorporate these pleasant events into their daily or weekly routine to support emotional regulation. By intentionally seeking out positive experiences, clients can improve their overall mood and develop healthier coping mechanisms.

General Instructions for Clients

Today’s activities focus on practicing the Pleasant Events skill. The goal is to engage in activities that bring joy, pleasure, or a sense of accomplishment. By intentionally participating in pleasant events, you can improve your mood and help regulate difficult emotions.

These exercises will guide you through different ways to identify and engage in pleasant events, helping you create a balanced emotional experience. After each exercise, we’ll reflect on how it felt and how you can incorporate more pleasant activities into your life.

What is the Pleasant Events Skill in DBT?

Pleasant Events is a skill in Dialectical Behavior Therapy (DBT) that involves intentionally participating in activities that bring joy, pleasure, or a sense of accomplishment. These activities can help you manage negative emotions by providing positive experiences that counterbalance stress and emotional distress. By regularly scheduling pleasant events, you can improve your mood, enhance emotional regulation, and build a more fulfilling daily routine.

15 Pleasant Events Activities

Activity 1: Creating a Pleasant Events List

Intro to activity:
This activity helps clients identify activities that bring them joy or a sense of accomplishment. By creating a personalized list of pleasant events, clients can begin incorporating these activities into their routine.

How to practice this activity:

Prompt:
“We’re going to focus on creating a list of pleasant events. The goal is to identify activities that bring you joy, pleasure, or a sense of accomplishment.”

Preparation:
The therapist asks clients to think about activities they enjoy or that make them feel accomplished. Clients are encouraged to reflect on both small, everyday activities and larger, more involved events.

Guidance:
Therapist says: “Think about activities that bring you joy or make you feel good about yourself. These can be simple things like listening to music, going for a walk, or having a conversation with a friend. They can also be bigger events, like attending a social gathering or going on a trip. Practice creating a list of pleasant events that you can incorporate into your daily or weekly routine.”

Experience:
Clients spend 5-10 minutes brainstorming a list of pleasant events. The therapist encourages them to think about activities that are realistic and accessible in their current life.

Observation:
Clients reflect on how they felt after creating their list. Did identifying pleasant activities help them feel more optimistic about incorporating positive experiences into their routine?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a list of pleasant events? Did this practice help you think about ways to bring more joy into your life?”

Reflection:
Reflect on how creating a list of pleasant events can help you plan positive experiences that support emotional regulation. In a group, the therapist might ask: “How could practicing this skill help you build a more balanced and joyful routine?”

Activity 2: Scheduling Pleasant Events

Intro to activity:
This activity helps clients practice intentionally scheduling pleasant events into their week. By planning ahead, clients can ensure they regularly engage in activities that bring them joy.

How to practice this activity:

Prompt:
“We’re going to focus on scheduling pleasant events into your week. The goal is to create a plan to regularly include activities that bring you joy or a sense of accomplishment.”

Preparation:
The therapist asks clients to review the list of pleasant events they created and choose a few they would like to incorporate into their schedule for the upcoming week.

Guidance:
Therapist says: “Look at your list of pleasant events. Now, think about how you can schedule these activities into your week. Choose a few activities that are realistic to include, and decide when you’ll do them. Practice creating a schedule that ensures you regularly engage in pleasant events to help balance stress and improve your mood.”

Experience:
Clients spend 5-10 minutes planning when they will engage in pleasant activities during the week. The therapist encourages them to choose specific times and days to ensure they commit to these activities.

Observation:
Clients reflect on how they felt after scheduling their pleasant events. Did planning these activities make them feel more in control of their well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to schedule pleasant events into your week? Did this practice help you feel more intentional about including joy in your routine?”

Reflection:
Reflect on how scheduling pleasant events can help you stay consistent with self-care and emotional regulation. In a group, the therapist might ask: “How could practicing this skill help you prioritize joy and balance in your daily life?”

Activity 3: Sharing a Pleasant Event with Others

Intro to activity:
This activity helps clients practice sharing a pleasant event with someone else, enhancing the experience through social connection.

How to practice this activity:

Prompt:
“We’re going to focus on sharing a pleasant event with others. The goal is to enhance your positive experience by involving a friend or loved one in the activity.”

Preparation:
The therapist asks clients to think about a pleasant event they could share with someone else, such as having a meal together, going for a walk, or attending an event.

Guidance:
Therapist says: “Think about a pleasant event you enjoy, and consider how sharing that activity with someone else could enhance the experience. Practice reaching out to a friend, family member, or loved one to invite them to join you. Engaging in pleasant activities with others can help you strengthen relationships and make the event even more enjoyable.”

Experience:
Clients spend 5-10 minutes planning how they could share a pleasant event with someone else. The therapist encourages them to think about how social connection can deepen the positive impact of the event.

Observation:
Clients reflect on how they felt after planning to share a pleasant event. Did thinking about involving others make the activity feel more exciting?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about sharing a pleasant event with someone else? Did this practice help you see how social connection can make the experience even better?”

Reflection:
Reflect on how sharing pleasant events with others can enhance your emotional well-being. In a group, the therapist might ask: “How could practicing this skill help you build stronger relationships and experience more joy?”

Activity 4: Using Pleasant Events as Stress Relief

Intro to activity:
This activity helps clients practice using pleasant events to relieve stress during difficult times. By turning to activities that bring joy or relaxation, clients can manage their stress more effectively.

How to practice this activity:

Prompt:
“We’re going to focus on using pleasant events to relieve stress. The goal is to intentionally engage in a positive activity when you’re feeling stressed or overwhelmed.”

Preparation:
The therapist asks clients to think about times when they feel stressed and to identify pleasant events they could turn to for stress relief, such as listening to music, exercising, or spending time in nature.

Guidance:
Therapist says: “Think about situations where you’ve felt stressed or overwhelmed. Now, practice identifying pleasant events that could help you relieve stress in those moments. Whether it’s taking a short walk, listening to your favorite song, or doing something creative, engaging in a positive activity can help you manage stress and improve your mood.”

Experience:
Clients spend 5-10 minutes thinking about how they can use pleasant events as a stress-relief tool. The therapist encourages them to plan specific activities they can turn to when feeling overwhelmed.

Observation:
Clients reflect on how they felt after identifying pleasant events for stress relief. Did planning these activities help them feel more prepared to manage stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify pleasant events that can help relieve stress? Did this practice help you feel more equipped to manage stress in the future?”

Reflection:
Reflect on how using pleasant events can help you cope with stress. In a group, the therapist might ask: “How could practicing this skill help you manage difficult emotions in a healthy way?”

Activity 5: Reflecting on Past Pleasant Events

Intro to activity:
This activity helps clients reflect on past pleasant events and the positive emotions they experienced. By remembering these events, clients can boost their mood and reconnect with positive feelings.

How to practice this activity:

Prompt:
“We’re going to focus on reflecting on past pleasant events. The goal is to recall positive experiences and the emotions you felt during those moments.”

Preparation:
The therapist asks clients to think about a specific pleasant event from their past, such as a fun trip, a meaningful conversation, or a successful project. Clients are encouraged to remember how they felt during the event.

Guidance:
Therapist says: “Think about a pleasant event from your past that brought you joy or a sense of accomplishment. Now, reflect on how you felt during that moment. Practice recalling the positive emotions you experienced, whether it was happiness, pride, or relaxation. Reflecting on past pleasant events can help boost your mood and reconnect you with those positive feelings.”

Experience:
Clients spend 5-10 minutes reflecting on a past pleasant event and the emotions they experienced. The therapist encourages them to focus on the positive impact of the event.

Observation:
Clients reflect on how they felt after recalling a past pleasant event. Did reflecting on the experience help them feel more positive in the present?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on a past pleasant event? Did this practice help you reconnect with positive emotions?”

Reflection:
Reflect on how remembering past pleasant events can help you boost your mood and emotional well-being. In a group, the therapist might ask: “How could practicing this skill help you access positive feelings when you need them most?”

Activity 6: Incorporating Pleasant Events into Daily Routines

Intro to activity:
This activity helps clients practice incorporating small, pleasant events into their daily routines. By adding moments of joy to their everyday life, clients can enhance their mood and emotional regulation consistently.

How to practice this activity:

Prompt:
“We’re going to focus on adding pleasant events into your daily routine. The goal is to incorporate small activities that bring you joy into your everyday life.”

Preparation:
The therapist asks clients to think about small pleasant activities they can do every day, such as enjoying a cup of tea, reading a book, or spending time outdoors.

Guidance:
Therapist says: “Think about small pleasant activities you could incorporate into your daily routine. These could be simple moments of joy, like listening to your favorite song, doing something creative, or having a quiet moment to relax. Practice identifying when and how you can include these activities in your day-to-day life.”

Experience:
Clients spend 5-10 minutes planning how to add small, pleasant events into their daily routines. The therapist encourages them to find realistic ways to include these activities even on busy days.

Observation:
Clients reflect on how they felt after planning to incorporate pleasant activities into their routine. Did thinking about these small moments of joy help them feel more positive about their day-to-day life?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan pleasant events for your daily routine? Did this practice help you see how small moments of joy can improve your mood?”

Reflection:
Reflect on how incorporating pleasant events into your daily routine can help you maintain a positive mood. In a group, the therapist might ask: “How could practicing this skill help you create more balance and joy in your daily life?”

Activity 7: Practicing Gratitude for Pleasant Events

Intro to activity:
This activity helps clients practice expressing gratitude for pleasant events, which can enhance their appreciation for positive experiences and reinforce emotional regulation.

How to practice this activity:

Prompt:
“We’re going to focus on practicing gratitude for pleasant events. The goal is to express gratitude for the positive experiences in your life, no matter how big or small.”

Preparation:
The therapist asks clients to think about a recent pleasant event and reflect on why they are grateful for that experience. Clients are encouraged to identify the positive impact of the event on their mood or well-being.

Guidance:
Therapist says: “Think about a pleasant event that recently brought you joy or a sense of accomplishment. Now, practice expressing gratitude for that experience. What made it special, and how did it improve your mood or help you manage stress? Reflecting on and expressing gratitude for pleasant events can help you appreciate positive moments and feel more emotionally balanced.”

Experience:
Clients spend 5-10 minutes expressing gratitude for a recent pleasant event. The therapist encourages them to focus on the specific reasons they are grateful and the positive impact of the event.

Observation:
Clients reflect on how they felt after practicing gratitude for a pleasant event. Did focusing on gratitude help them feel more positive and appreciative of their experiences?

Discussion:
After the activity, the therapist asks: “What did it feel like to express gratitude for a pleasant event? Did this practice help you appreciate the positive moments in your life more deeply?”

Reflection:
Reflect on how practicing gratitude for pleasant events can improve your emotional well-being. In a group, the therapist might ask: “How could practicing this skill help you feel more grateful and connected to the positive moments in your life?”

Activity 8: Engaging in Pleasant Events That Align with Values

Intro to activity:
This activity helps clients practice engaging in pleasant events that align with their personal values, fostering a sense of meaning and purpose.

How to practice this activity:

Prompt:
“We’re going to focus on engaging in pleasant events that align with your values. The goal is to choose activities that bring you joy and reflect what matters most to you.”

Preparation:
The therapist asks clients to think about their core values, such as creativity, family, or personal growth, and reflect on how they can incorporate these values into their pleasant activities.

Guidance:
Therapist says: “Think about what matters most to you—your values. Now, identify pleasant activities that reflect those values. For example, if creativity is important to you, a creative hobby might bring you joy. If family is a core value, spending time with loved ones could be a meaningful pleasant event. Practice engaging in activities that align with your values, and notice how they enhance your sense of purpose and joy.”

Experience:
Clients spend 5-10 minutes identifying pleasant events that align with their values and planning how to engage in those activities. The therapist encourages them to focus on how these value-aligned activities can bring deeper fulfillment.

Observation:
Clients reflect on how they felt after planning value-aligned pleasant events. Did choosing activities that reflect their values make the experience feel more meaningful?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan pleasant events that align with your values? Did this practice help you feel more connected to your sense of purpose?”

Reflection:
Reflect on how engaging in pleasant events that align with your values can enhance your sense of purpose and well-being. In a group, the therapist might ask: “How could practicing this skill help you create more meaningful and fulfilling experiences?”

Activity 9: Practicing Mindfulness During Pleasant Events

Intro to activity:
This activity helps clients practice being fully present and mindful during pleasant events, enhancing their awareness and enjoyment of the experience.

How to practice this activity:

Prompt:
“We’re going to focus on practicing mindfulness during pleasant events. The goal is to be fully present and engaged in the activity, noticing the positive emotions and sensations that arise.”

Preparation:
The therapist asks clients to think about a pleasant event they recently experienced or plan to experience, such as enjoying a meal or spending time outdoors. Clients are encouraged to focus on being fully present during the activity.

Guidance:
Therapist says: “Think about a pleasant event you recently experienced or one you plan to experience soon. Practice being fully present and mindful during the activity. Notice the sights, sounds, and sensations of the moment, and pay attention to how the activity makes you feel. By practicing mindfulness during pleasant events, you can enhance your awareness of positive emotions and increase your enjoyment of the experience.”

Experience:
Clients spend 5-10 minutes reflecting on how they can be mindful during pleasant events. The therapist encourages them to focus on fully engaging in the activity without distractions.

Observation:
Clients reflect on how they felt after practicing mindfulness during a pleasant event. Did being fully present enhance their enjoyment of the experience?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice mindfulness during a pleasant event? Did this practice help you savor the experience more deeply?”

Reflection:
Reflect on how practicing mindfulness during pleasant events can enhance your awareness and enjoyment of positive experiences. In a group, the therapist might ask: “How could practicing this skill help you fully engage in pleasant events and boost your emotional well-being?”

Activity 10: Exploring New Pleasant Events

Intro to activity:
This activity helps clients explore new pleasant events they haven’t tried before, encouraging them to step outside their routine and discover new sources of joy.

How to practice this activity:

Prompt:
“We’re going to focus on exploring new pleasant events. The goal is to try new activities that could bring you joy or a sense of accomplishment.”

Preparation:
The therapist asks clients to think about activities they’ve never tried but are curious about, such as learning a new skill, visiting a new place, or engaging in a creative hobby.

Guidance:
Therapist says: “Think about activities you’ve never tried before but are curious about. Practice identifying new pleasant events that could bring you joy or help you feel accomplished. Whether it’s learning something new, trying a new hobby, or exploring a new place, stepping outside your routine can open the door to new sources of joy. Plan to try one or more of these new activities in the coming weeks.”

Experience:
Clients spend 5-10 minutes brainstorming new pleasant events to explore. The therapist encourages them to step outside their comfort zone and try something new.

Observation:
Clients reflect on how they felt after identifying new pleasant events to try. Did thinking about exploring new activities make them feel excited or curious?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan new pleasant events? Did this practice help you feel more open to trying new things?”

Reflection:
Reflect on how exploring new pleasant events can help you discover new sources of joy and fulfillment. In a group, the therapist might ask: “How could practicing this skill help you stay curious and open to new experiences in your daily life?”

Activity 11: Combining Pleasant Events with Self-Care

Intro to activity:
This activity helps clients practice combining pleasant events with self-care routines. By integrating self-care into enjoyable activities, clients can nurture their emotional and physical well-being.

How to practice this activity:

Prompt:
“We’re going to focus on combining pleasant events with self-care. The goal is to integrate activities that bring joy with routines that support your emotional and physical well-being.”

Preparation:
The therapist asks clients to think about their current self-care routines and reflect on how they can incorporate pleasant events into these practices, such as turning a skincare routine into a relaxing, pleasant experience.

Guidance:
Therapist says: “Think about your current self-care routines. Now, practice combining these routines with pleasant events. For example, you could turn a daily walk into an opportunity to listen to your favorite podcast or use your downtime to engage in a creative hobby. Practice integrating joy into your self-care activities to nurture both your emotional and physical well-being.”

Experience:
Clients spend 5-10 minutes planning how to combine pleasant events with their self-care routines. The therapist encourages them to think of ways to make self-care more enjoyable and fulfilling.

Observation:
Clients reflect on how they felt after planning to combine pleasant events with self-care. Did integrating joy into their self-care routines make them feel more motivated to prioritize their well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to combine pleasant events with self-care? Did this practice help you feel more motivated to take care of yourself?”

Reflection:
Reflect on how combining pleasant events with self-care can help you nurture both your emotional and physical well-being. In a group, the therapist might ask: “How could practicing this skill help you stay consistent with self-care while also enjoying yourself?”

Activity 12: Creating a “Pleasant Events Jar”

Intro to activity:
This activity helps clients create a “Pleasant Events Jar” filled with ideas for enjoyable activities. By having a jar of pleasant events to choose from, clients can quickly turn to positive activities when needed.

How to practice this activity:

Prompt:
“We’re going to focus on creating a ‘Pleasant Events Jar’ to help you choose enjoyable activities when you need a boost. The goal is to have a collection of pleasant events you can turn to whenever you want.”

Preparation:
The therapist provides clients with slips of paper and asks them to write down pleasant events that they enjoy. Clients are encouraged to think of a variety of activities that can fit into different parts of their schedule.

Guidance:
Therapist says: “Think about pleasant events you enjoy, and write them down on slips of paper. These could be small activities, like reading a chapter of a book, or bigger ones, like planning a day trip. Once you’ve written down several ideas, place them in a jar. Whenever you need a boost or want to engage in something fun, pull an idea from the jar and do that activity.”

Experience:
Clients spend 5-10 minutes creating their “Pleasant Events Jar.” The therapist encourages them to fill the jar with a variety of enjoyable activities they can choose from whenever they want.

Observation:
Clients reflect on how they felt after creating their “Pleasant Events Jar.” Did having a collection of pleasant events readily available make them feel more prepared to engage in positive activities?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a ‘Pleasant Events Jar’? Did this practice help you feel more organized and ready to engage in enjoyable activities?”

Reflection:
Reflect on how having a “Pleasant Events Jar” can help you quickly access positive experiences when needed. In a group, the therapist might ask: “How could practicing this skill help you stay consistent with engaging in pleasant activities even when you’re feeling low?”

Activity 13: Recalling Pleasant Events During Difficult Moments

Intro to activity:
This activity helps clients practice recalling pleasant events during difficult moments. By thinking about positive experiences, clients can create a mental break from stress and shift their focus to more uplifting memories.

How to practice this activity:

Prompt:
“We’re going to focus on recalling pleasant events during difficult moments. The goal is to use positive memories as a mental break when you’re feeling stressed or overwhelmed.”

Preparation:
The therapist asks clients to think about a difficult time when recalling a pleasant memory might have helped them shift their focus. Clients are encouraged to reflect on how positive memories can provide comfort and relief.

Guidance:
Therapist says: “Think about a time when you were feeling stressed or overwhelmed. Now, practice recalling a pleasant event from your past that brought you joy. What happened during that event, and how did it make you feel? Practice using this positive memory as a mental break during difficult moments. Focusing on pleasant memories can help you manage stress and shift your attention to something uplifting.”

Experience:
Clients spend 5-10 minutes practicing recalling a pleasant event during a difficult moment. The therapist encourages them to think about the positive feelings associated with that memory and how it can provide comfort.

Observation:
Clients reflect on how they felt after recalling a pleasant event. Did using a positive memory as a mental break help them feel more relaxed?

Discussion:
After the activity, the therapist asks: “What did it feel like to recall a pleasant event during a difficult moment? Did this practice help you feel more emotionally balanced?”

Reflection:
Reflect on how recalling pleasant events during difficult moments can help you manage stress and emotional distress. In a group, the therapist might ask: “How could practicing this skill help you shift your focus to positive experiences when facing challenges?”

Activity 14: Creating a Pleasant Events Journal

Intro to activity:
This activity helps clients create a “Pleasant Events Journal” to track and reflect on the positive activities they engage in. By journaling about these events, clients can deepen their awareness of how pleasant experiences impact their mood and emotional well-being.

How to practice this activity:

Prompt:
“We’re going to focus on creating a ‘Pleasant Events Journal’ to track and reflect on the positive activities you engage in. The goal is to document your experiences and notice how they affect your mood.”

Preparation:
The therapist asks clients to choose a journal or notebook to use for writing about their pleasant events. Clients are encouraged to reflect on the emotions and thoughts they experience during these events.

Guidance:
Therapist says: “Each time you engage in a pleasant event, take a moment to write about it in your journal. Describe what the event was, how you felt during the activity, and how it impacted your mood. Practice using this journal to reflect on how pleasant events influence your emotional well-being. Over time, you’ll start to see patterns in what activities bring you the most joy and how they help you manage stress.”

Experience:
Clients spend 5-10 minutes writing about a recent pleasant event in their journal. The therapist encourages them to focus on how the activity made them feel and how it impacted their mood.

Observation:
Clients reflect on how they felt after journaling about a pleasant event. Did writing about the experience help them deepen their awareness of its positive impact?

Discussion:
After the activity, the therapist asks: “What did it feel like to journal about a pleasant event? Did this practice help you reflect more deeply on how the activity influenced your mood?”

Reflection:
Reflect on how creating a “Pleasant Events Journal” can help you track and appreciate the positive experiences in your life. In a group, the therapist might ask: “How could practicing this skill help you notice patterns in what activities bring you the most joy and fulfillment?”

Activity 15: Practicing Random Acts of Kindness

Intro to activity:
This activity helps clients engage in random acts of kindness as pleasant events. By bringing joy to others, clients can experience positive emotions and strengthen social connections.

How to practice this activity:

Prompt:
“We’re going to focus on practicing random acts of kindness as pleasant events. The goal is to spread joy to others and experience the positive emotions that come from helping someone else.”

Preparation:
The therapist asks clients to think about small acts of kindness they can do for others, such as sending a thoughtful message, offering a helping hand, or giving a compliment.

Guidance:
Therapist says: “Think about small acts of kindness you can do for others. These could be simple actions like holding the door open, offering a compliment, or sending a kind message. By spreading joy to others, you’ll experience positive emotions and build stronger social connections. Practice planning one or more random acts of kindness to engage in this week.”

Experience:
Clients spend 5-10 minutes planning a random act of kindness. The therapist encourages them to reflect on how helping others can enhance their own well-being.

Observation:
Clients reflect on how they felt after planning random acts of kindness. Did thinking about spreading joy to others make them feel more connected and positive?

Discussion:
After the activity, the therapist asks: “What did it feel like to plan random acts of kindness? Did this practice help you see how helping others can bring you joy?”

Reflection:
Reflect on how practicing random acts of kindness can enhance your emotional well-being and social connections. In a group, the therapist might ask: “How could practicing this skill help you create more positive experiences by bringing joy to others?”