15 Easy DBT Willingness Group Activities

14/10/2024

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General Instructions for Therapists

As you guide clients through these Willingness skill activities, the goal is to help them practice being open and accepting of what life presents, without rigidly resisting or trying to control every outcome. Willingness helps clients reduce distress by embracing a flexible attitude and responding to life’s challenges with acceptance, rather than fighting against reality.

Encourage clients to explore their attitudes during each activity and reflect on how adopting a willing mindset helps them cope more effectively.

General Instructions for Clients

Today’s activities focus on practicing Willingness, which helps you manage emotional distress by staying open and flexible to what life brings, instead of fighting against it. Willingness is about embracing a mindset of acceptance, being ready to adapt to situations even when they are difficult or unwanted.

These exercises will guide you through different ways to practice willingness, helping you reduce emotional suffering by accepting reality and working with it, rather than resisting. After each exercise, we’ll reflect on how it felt and how you might use it in the future to manage distress.

What is the Willingness Skill in DBT?

The Willingness skill in Dialectical Behavior Therapy (DBT) involves being open and flexible in response to life’s challenges. Willingness means accepting situations as they come, without rigidly resisting or trying to control everything. It’s about letting go of the need to “be right” or have things your way and, instead, responding with an attitude of acceptance and readiness to do what is necessary in the moment.

By practicing Willingness, you can reduce your emotional distress and suffering by embracing reality as it is, and responding to life with flexibility rather than resistance.

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15 Willingness Activities

Activity 1: Accepting a Difficult Task with an Open Mind

Intro to activity:
This activity helps clients practice Willingness by approaching a difficult or unwanted task with an open and accepting attitude, rather than resisting or avoiding it.

How to practice this activity:

Prompt:
“We’re going to focus on approaching a difficult task with willingness. The goal is to adopt a mindset of openness and acceptance as you work through something you may not want to do.”

Preparation:
The therapist asks clients to think about a difficult or unwanted task they need to complete. Clients are encouraged to approach the task with an open mind and willingness to do what is needed, even if they don’t want to.

Guidance:
Therapist says: “Think about the task you’ve chosen. Now, practice letting go of your resistance to doing it. Focus on approaching the task with openness and willingness. Accept that it needs to be done and that you are ready to do it, even if it’s hard or unpleasant.”

Experience:
Clients spend 5-10 minutes focusing on completing the task with a mindset of willingness, noticing how it feels to embrace the task without resistance. The therapist encourages them to reflect on how adopting this attitude helps them approach the task more calmly.

Observation:
Clients reflect on how they felt after approaching the task with willingness. Did adopting an open and accepting mindset help reduce their resistance or frustration?

Discussion:
After the activity, the therapist asks: “What did it feel like to approach a difficult task with willingness? Did practicing this skill help you complete the task with less resistance?”

Reflection:
Reflect on how adopting a willing attitude can help you manage emotional distress. In a group, the therapist might ask: “How could approaching challenges with willingness help you cope more effectively during stressful situations?”

Activity 2: Letting Go of the Need to Be Right

Intro to activity:
This activity helps clients practice Willingness by letting go of the need to be right in an argument or disagreement, focusing instead on openness and flexibility in communication.

How to practice this activity:

Prompt:
“We’re going to focus on letting go of the need to be right. The goal is to adopt a willing attitude in a disagreement, being open to another person’s perspective rather than rigidly defending your own.”

Preparation:
The therapist asks clients to reflect on a recent disagreement or argument where they felt the need to “win” or prove themselves right. Clients are encouraged to approach the situation with a mindset of openness instead of defensiveness.

Guidance:
Therapist says: “Think about a disagreement you’ve had recently. Now, practice letting go of the need to be right. Focus on being willing to listen to the other person’s perspective, even if you disagree. Accept that both perspectives can exist without needing to prove your own point.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to let go of the need to be right in the disagreement. The therapist encourages them to notice how this mindset shift affects their emotional state and level of tension.

Observation:
Clients reflect on how they felt after letting go of the need to be right. Did approaching the situation with Willingness help reduce their frustration or tension?

Discussion:
After the activity, the therapist asks: “What did it feel like to let go of the need to be right? Did practicing Willingness in this way help you feel more open and less defensive?”

Reflection:
Reflect on how letting go of the need to be right can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness during disagreements help you cope with tension and frustration?”

Activity 3: Responding to a Request with an Open Mind

Intro to activity:
This activity helps clients practice Willingness by responding to a request they might typically resist with openness, focusing on doing what is necessary rather than reacting defensively.

How to practice this activity:

Prompt:
“We’re going to focus on responding to a request with willingness. The goal is to be open to the request, even if it’s something you don’t want to do, and practice accepting it without resistance.”

Preparation:
The therapist asks clients to think about a recent request that they resisted or felt reluctant to fulfill. Clients are encouraged to practice approaching the request with a mindset of willingness.

Guidance:
Therapist says: “Think about a request you’ve received recently that you resisted. Now, practice responding to that request with openness and willingness, even if you don’t particularly want to do it. Focus on being flexible and ready to meet the need without defensiveness.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to approach the request with Willingness. The therapist encourages them to notice how adopting an open mindset helps reduce their resistance.

Observation:
Clients reflect on how they felt after approaching the request with Willingness. Did letting go of resistance help them feel more willing to meet the need?

Discussion:
After the activity, the therapist asks: “What did it feel like to approach the request with openness? Did practicing Willingness in this way help you respond with less frustration?”

Reflection:
Reflect on how responding with Willingness can help you manage emotional distress. In a group, the therapist might ask: “How could being open to requests help you cope more effectively in difficult situations?”

Activity 4: Embracing Change with Flexibility

Intro to activity:
This activity helps clients practice Willingness by embracing change with an open and flexible attitude, allowing them to adapt more easily to life’s unexpected shifts.

How to practice this activity:

Prompt:
“We’re going to focus on embracing change with Willingness. The goal is to be open and flexible in the face of unexpected changes, rather than resisting or fighting against them.”

Preparation:
The therapist asks clients to think about a recent change in their life that was difficult to accept. Clients are encouraged to approach that change with openness and flexibility.

Guidance:
Therapist says: “Think about a recent change in your life that you struggled to accept. Now, practice embracing that change with a flexible and willing attitude. Accept that change is a part of life, and focus on how you can adapt and respond, rather than resist.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to embrace change with Willingness. The therapist encourages them to notice how adopting a flexible mindset helps them cope with the change more easily.

Observation:
Clients reflect on how they felt after embracing the change with Willingness. Did being open to the change help reduce their frustration or resistance?

Discussion:
After the activity, the therapist asks: “What did it feel like to embrace change with Willingness? Did practicing this skill help you adapt more easily?”

Reflection:
Reflect on how embracing change can help you manage emotional distress. In a group, the therapist might ask: “How could being flexible in the face of change help you cope more effectively with life’s uncertainties?”

Activity 5: Approaching a Conflict with a Willing Attitude

Intro to activity:
This activity helps clients practice Willingness by approaching a conflict with an open and accepting mindset, focusing on resolution rather than defensiveness or resistance.

How to practice this activity:

Prompt:
“We’re going to focus on approaching conflict with Willingness. The goal is to adopt a willing attitude when dealing with conflict, focusing on resolution and cooperation rather than resistance.”

Preparation:
The therapist asks clients to think about a recent conflict where they felt defensive or resistant. Clients are encouraged to reflect on how they can approach that conflict with an attitude of openness and cooperation.

Guidance:
Therapist says: “Think about a conflict you’ve experienced recently. Now, practice approaching the conflict with Willingness. Let go of any defensiveness or need to ‘win’ and focus on being open to resolving the conflict with cooperation.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to approach the conflict with a willing mindset. The therapist encourages them to notice how this shift in attitude affects their approach to the conflict.

Observation:
Clients reflect on how they felt after approaching the conflict with Willingness. Did being open to cooperation and resolution help reduce their defensiveness?

Discussion:
After the activity, the therapist asks: “What did it feel like to approach conflict with Willingness? Did practicing this skill help you feel more open to resolving the issue?”

Reflection:
Reflect on how approaching conflict with Willingness can help you manage emotional distress. In a group, the therapist might ask: “How could practicing a willing attitude in conflict help you resolve issues more effectively?”

Activity 6: Letting Go of Control in Uncontrollable Situations

Intro to activity:
This activity helps clients practice Willingness by focusing on letting go of the need to control situations that are out of their hands, allowing them to respond with acceptance and openness.

How to practice this activity:

Prompt:
“We’re going to focus on letting go of control in situations where you have no power to change the outcome. The goal is to practice being open and willing to accept what’s outside of your control.”

Preparation:
The therapist asks clients to reflect on a recent situation where they tried to control something that was beyond their influence. Clients are encouraged to practice letting go of the need to control the outcome.

Guidance:
Therapist says: “Think about a situation where you wanted to control the outcome but couldn’t. Now, practice letting go of that desire for control. Focus on accepting that the situation is outside of your influence and being open to working with what you can change.”

Experience:
Clients spend 5-10 minutes focusing on letting go of the need for control, noticing how it feels to release their attachment to an outcome. The therapist encourages them to reflect on how adopting this mindset impacts their emotional state.

Observation:
Clients reflect on how they felt after letting go of control. Did releasing the need to control the situation help reduce their frustration or anxiety?

Discussion:
After the activity, the therapist asks: “What did it feel like to let go of control? Did practicing Willingness in this way help you manage your emotions more effectively?”

Reflection:
Reflect on how letting go of control can help you manage emotional distress. In a group, the therapist might ask: “How could releasing control help you respond more calmly in difficult situations?”

Activity 7: Embracing Patience in Times of Delay

Intro to activity:
This activity helps clients practice Willingness by embracing patience during moments of delay or waiting, allowing them to accept the situation rather than resisting or feeling frustrated.

How to practice this activity:

Prompt:
“We’re going to focus on embracing patience when you’re faced with delays or waiting. The goal is to practice Willingness by accepting the situation rather than resisting or becoming frustrated.”

Preparation:
The therapist asks clients to think about a recent time when they experienced a delay or had to wait, such as in traffic or for a response. Clients are encouraged to reflect on how they can practice patience with an open mind.

Guidance:
Therapist says: “Think about a situation where you had to wait. Now, practice embracing patience. Instead of resisting the delay or feeling frustrated, focus on accepting the situation as it is. Be open to using the time constructively or simply being present in the moment.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to embrace patience in the face of delay. The therapist encourages them to notice how letting go of frustration changes their emotional response to the situation.

Observation:
Clients reflect on how they felt after embracing patience. Did practicing Willingness in this way help them feel more relaxed and open?

Discussion:
After the activity, the therapist asks: “What did it feel like to embrace patience during a delay? Did practicing Willingness help you reduce your frustration or anxiety?”

Reflection:
Reflect on how embracing patience can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness during times of delay help you cope more effectively with stress?”

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Activity 8: Being Willing to Try Something New

Intro to activity:
This activity helps clients practice Willingness by being open to trying something new, allowing them to embrace new experiences without fear or resistance.

How to practice this activity:

Prompt:
“We’re going to focus on being willing to try something new. The goal is to adopt a mindset of openness and willingness to explore new experiences, even if they feel unfamiliar or uncomfortable.”

Preparation:
The therapist asks clients to think about something new they’ve been hesitant to try, such as a new activity, food, or social interaction. Clients are encouraged to practice being open to trying it with a willing attitude.

Guidance:
Therapist says: “Think about something new you’ve been avoiding or hesitant to try. Now, practice Willingness by being open to exploring it, even if it feels uncomfortable. Focus on being willing to embrace the new experience with curiosity instead of resistance.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to be willing to try something new. The therapist encourages them to notice how adopting an open mindset helps reduce their hesitation or fear.

Observation:
Clients reflect on how they felt after being open to trying something new. Did practicing Willingness help reduce their resistance or fear?

Discussion:
After the activity, the therapist asks: “What did it feel like to be open to trying something new? Did practicing Willingness help you approach the experience with less anxiety?”

Reflection:
Reflect on how being open to new experiences can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness to try new things help you grow and reduce fear?”

Activity 9: Accepting Help with a Willing Attitude

Intro to activity:
This activity helps clients practice Willingness by accepting help from others with an open and willing mindset, rather than resisting assistance due to pride or fear.

How to practice this activity:

Prompt:
“We’re going to focus on accepting help with Willingness. The goal is to be open to receiving help from others, even if it feels uncomfortable or you’re used to being self-reliant.”

Preparation:
The therapist asks clients to think about a recent time when they needed help but resisted accepting it. Clients are encouraged to practice being open to receiving help with a willing attitude.

Guidance:
Therapist says: “Think about a time when you needed help but resisted it. Now, practice accepting help with openness. Let go of any feelings of pride or fear that are blocking you from receiving assistance. Be willing to accept support from others, knowing that it’s okay to rely on help when needed.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to accept help with Willingness. The therapist encourages them to notice how letting go of pride or fear changes their emotional response.

Observation:
Clients reflect on how they felt after accepting help with Willingness. Did being open to receiving help reduce their anxiety or discomfort?

Discussion:
After the activity, the therapist asks: “What did it feel like to accept help with a willing attitude? Did practicing Willingness in this way help you feel more supported and less isolated?”

Reflection:
Reflect on how accepting help can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness to accept help from others help you feel more connected and supported?”

Activity 10: Practicing Willingness in Daily Routine Tasks

Intro to activity:
This activity helps clients practice Willingness by adopting an open and accepting attitude during everyday routine tasks, such as cleaning, exercising, or cooking, allowing them to focus on the present moment without resistance.

How to practice this activity:

Prompt:
“We’re going to focus on practicing Willingness during your daily routine tasks. The goal is to approach routine activities with openness and acceptance, focusing on being present rather than resistant.”

Preparation:
The therapist asks clients to think about a daily routine task they often resist or find unpleasant. Clients are encouraged to practice Willingness by approaching the task with an open mind.

Guidance:
Therapist says: “Think about a daily task that you find unpleasant or resist. Now, practice Willingness by approaching that task with openness. Let go of any feelings of boredom or frustration and focus on being present in the moment as you complete it.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to complete their routine task with Willingness. The therapist encourages them to notice how adopting an open attitude changes their experience of the task.

Observation:
Clients reflect on how they felt after completing the task with Willingness. Did adopting a willing attitude help reduce their frustration or resistance?

Discussion:
After the activity, the therapist asks: “What did it feel like to complete a routine task with Willingness? Did practicing this skill help you stay present and less frustrated?”

Reflection:
Reflect on how practicing Willingness in daily tasks can help you manage emotional distress. In a group, the therapist might ask: “How could adopting a willing attitude in everyday tasks help you stay grounded and reduce resistance?”

Activity 11: Letting Go of Perfectionism

Intro to activity:
This activity helps clients practice Willingness by letting go of perfectionism and accepting that good enough is sometimes the best option, reducing the pressure to achieve unrealistic standards.

How to practice this activity:

Prompt:
“We’re going to focus on letting go of perfectionism. The goal is to practice Willingness by accepting that things don’t always have to be perfect and that ‘good enough’ is sometimes the best option.”

Preparation:
The therapist asks clients to think about a recent task or project where they felt pressure to be perfect. Clients are encouraged to approach the task with a mindset of Willingness and acceptance of imperfection.

Guidance:
Therapist says: “Think about a recent task where you felt the need to be perfect. Now, practice letting go of that need for perfection. Focus on accepting that it’s okay for things to be good enough. Be open to the idea that imperfection is part of life.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to let go of the need for perfection. The therapist encourages them to notice how adopting this mindset affects their emotional state and the task at hand.

Observation:
Clients reflect on how they felt after letting go of perfectionism. Did adopting Willingness in this way help reduce their stress or anxiety?

Discussion:
After the activity, the therapist asks: “What did it feel like to let go of perfectionism? Did practicing Willingness help you feel more at peace with the outcome?”

Reflection:
Reflect on how letting go of perfectionism can help you manage emotional distress. In a group, the therapist might ask: “How could accepting imperfection help you feel more relaxed and reduce pressure?”

Activity 12: Being Willing to Accept Uncertainty

Intro to activity:
This activity helps clients practice Willingness by accepting uncertainty and focusing on being open to what the future holds, without trying to predict or control every outcome.

How to practice this activity:

Prompt:
“We’re going to focus on accepting uncertainty with Willingness. The goal is to practice being open to the unknown, accepting that you cannot predict or control everything that happens in the future.”

Preparation:
The therapist asks clients to think about a situation where they feel uncertain about the future. Clients are encouraged to approach the uncertainty with an attitude of Willingness and openness.

Guidance:
Therapist says: “Think about a situation where you feel uncertain about what will happen. Now, practice being open to that uncertainty. Focus on accepting that you cannot control every outcome and that it’s okay to not know what will happen next.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to accept uncertainty with Willingness. The therapist encourages them to notice how releasing the need for certainty affects their emotional state.

Observation:
Clients reflect on how they felt after accepting uncertainty. Did being open to the unknown help reduce their anxiety or fear?

Discussion:
After the activity, the therapist asks: “What did it feel like to accept uncertainty with Willingness? Did practicing this skill help you feel more at ease with the unknown?”

Reflection:
Reflect on how accepting uncertainty can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness to accept uncertainty help you cope with anxiety about the future?”

Activity 13: Practicing Willingness in Communication

Intro to activity:
This activity helps clients practice Willingness by adopting an open and accepting attitude in communication, focusing on listening and understanding rather than reacting defensively.

How to practice this activity:

Prompt:
“We’re going to focus on practicing Willingness in communication. The goal is to adopt an open and accepting attitude when speaking with others, focusing on listening and understanding rather than reacting defensively.”

Preparation:
The therapist asks clients to think about a recent conversation where they felt defensive or misunderstood. Clients are encouraged to practice being open and willing to understand the other person’s point of view.

Guidance:
Therapist says: “Think about a conversation where you felt defensive. Now, practice being open to the other person’s perspective. Focus on listening without judgment, being willing to understand their point of view, even if it’s different from yours.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to communicate with Willingness. The therapist encourages them to notice how adopting an open attitude changes their approach to the conversation.

Observation:
Clients reflect on how they felt after communicating with Willingness. Did being open to understanding reduce their defensiveness or frustration?

Discussion:
After the activity, the therapist asks: “What did it feel like to communicate with an open mind? Did practicing Willingness help you feel more connected and less reactive?”

Reflection:
Reflect on how practicing Willingness in communication can help you manage emotional distress. In a group, the therapist might ask: “How could adopting a willing attitude during conversations help you reduce conflict and build understanding?”

Activity 14: Being Willing to Make Compromises

Intro to activity:
This activity helps clients practice Willingness by being open to making compromises, allowing them to let go of the need to have everything their way and find balance in negotiations.

How to practice this activity:

Prompt:
“We’re going to focus on being willing to make compromises. The goal is to practice Willingness by being open to meeting others halfway, letting go of the need to have everything your way.”

Preparation:
The therapist asks clients to think about a recent situation where they had difficulty compromising. Clients are encouraged to approach the situation with an attitude of Willingness and openness to finding a middle ground.

Guidance:
Therapist says: “Think about a situation where you found it hard to compromise. Now, practice being willing to meet the other person halfway. Focus on letting go of the need to have everything your way and being open to a balanced solution.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to be willing to compromise. The therapist encourages them to notice how adopting an open mindset affects their ability to negotiate and find balance.

Observation:
Clients reflect on how they felt after being open to compromise. Did adopting Willingness help them find a solution that felt balanced?

Discussion:
After the activity, the therapist asks: “What did it feel like to make compromises with Willingness? Did practicing this skill help you feel more cooperative and less rigid?”

Reflection:
Reflect on how being willing to compromise can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness to compromise help you resolve conflicts and reduce tension?”

Activity 15: Accepting Discomfort with a Willing Attitude

Intro to activity:
This activity helps clients practice Willingness by accepting discomfort with an open and accepting mindset, allowing them to experience difficult emotions or physical sensations without resisting or avoiding them.

How to practice this activity:

Prompt:
“We’re going to focus on accepting discomfort with Willingness. The goal is to be open to experiencing discomfort, whether emotional or physical, and allow it to be part of your experience without resistance.”

Preparation:
The therapist asks clients to think about a recent time when they experienced discomfort—whether emotional, physical, or both. Clients are encouraged to practice being open to the discomfort without trying to push it away.

Guidance:
Therapist says: “Think about a time when you felt discomfort. Now, practice being willing to experience that discomfort without resistance. Allow yourself to feel it fully, without trying to escape or avoid it. Focus on accepting it as part of your current reality.”

Experience:
Clients spend 5-10 minutes reflecting on how it feels to accept discomfort with Willingness. The therapist encourages them to notice how being open to discomfort changes their emotional response.

Observation:
Clients reflect on how they felt after accepting discomfort with Willingness. Did being open to the experience help reduce their resistance or distress?

Discussion:
After the activity, the therapist asks: “What did it feel like to accept discomfort with a willing attitude? Did practicing Willingness help you manage difficult emotions or sensations more effectively?”

Reflection:
Reflect on how accepting discomfort can help you manage emotional distress. In a group, the therapist might ask: “How could practicing Willingness to experience discomfort help you cope more effectively with challenging situations?”

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