My Top 10 DBT Mindfulness Exercises & Skills

In this guide, I’m sharing my favorite DBT mindfulness exercises, all of which are officially recognized techniques in Dialectical Behavioral Therapy (DBT).

DBT, created by Marsha Linehan in the 1970s, is a mindfulness-based therapy used to treat borderline personality disorder (BPD) and other emotional regulation challenges. As a meditation teacher, I’ve personally used DBT techniques in my own life and now teach them in my private meditation lessons.

If you’ve ever felt overwhelmed by emotions or struggled to stay mindful in difficult moments, these DBT skills can help.

10 Best DBT Mindfulness Exercises

1. STOP Skill

Ever wish you could rewind time and stop yourself from reacting emotionally? That’s what the STOP skill is for.

It stands for:

• Stop
• Take a step back
• Observe
• Proceed mindfully

By pausing before reacting, you can prevent impulsive actions and respond more mindfully.

2. Naming & Describing Emotions

If you don’t understand your emotions, they control you. Mindfulness helps us name emotions so we are more aware of them.

Research shows that labeling emotions makes them feel less intense. Try this:

1. Pause and observe how you feel.
2. Choose a word that describes your emotion (e.g., “frustrated” instead of just “bad”).
3. Breathe and allow the feeling to pass.

This builds emotional intelligence and prevents emotional reactivity.

3. Pleasant Activities

Do you schedule time for enjoyable activities? Many people don’t.

The Pleasant Activities skill teaches you to:

1. Plan something enjoyable (a walk, music, a hobby).
2. Fully engage in the moment while doing it.

Happiness isn’t just about fixing problems—it’s about creating positive experiences.

4. Dialectics: Seeing the Full Picture

People with BPD often experience “splitting”—seeing things as either all good or all bad.

Dialectics teaches that two opposite things can be true at the same time. For example:

• “I feel hurt, but I can still work through it.”
• “I made a mistake, but I’m still a good person.”

This helps balance emotions and logic instead of getting stuck in extremes.

5. Wise Mind Meditation

The Wise Mind skill helps balance emotion and logic to make better decisions.

Try this short meditation:

1. Sit quietly and focus on your breath.
2. Notice emotional thoughts (e.g. “I’m not good enough”) without reacting.
3. Notice logical thoughts (e.g. “I need to calm down”) without ignoring emotions.
4. Blend both perspectives to find a wise, mindful response.

6. DEAR MAN GIVE FAST (Mindful Communication)

This DBT skill helps you communicate effectively:

DEAR MAN:

• Describe the situation
• Express your feelings
• Assert yourself
• Reinforce the benefits

GIVE FAST:

• Gentle tone
• Interested in the other person
• Validate their feelings
• Easy-going manner

Mindful communication reduces conflict and builds healthier relationships.

7. ABC: Accumulate, Build, Cope

A: Accumulate positive emotions (engage in activities that bring joy).
B: Build mastery (develop skills to gain confidence).
C: Cope ahead (plan strategies for emotional situations).

Each step trains the mind to be more resilient and balanced.

8. Mindful Breathing

One of the simplest but most powerful mindfulness exercises.

Try this:

1. Breathe in for 4 seconds.
2. Hold for 4 seconds.
3. Exhale for 6 seconds.

This calms the nervous system and helps regulate emotions.

9. Body Scan & Somatic Meditation

Body scan meditation increases emotional awareness by tuning into physical sensations.

1. Close your eyes and slowly scan your body from head to toe.
2. Notice any tension or discomfort without judgment.
3. Breathe into those areas and allow relaxation.

This is excellent for reducing anxiety and dissociation.

10. Opposite Action

One of the most powerful DBT exercises.

Instead of letting emotions control you, act opposite to how you feel.

• Feel anxious? Speak up anyway.
• Feel like staying in bed? Get up and move.

This retrains the brain to act mindfully, not emotionally.

Need Help Using These Skills?

Mindfulness and DBT skills take practice—but you don’t have to do it alone. If you struggle with emotional overwhelm, reactivity, or meditation itself, I can help.

Book a private session today, and let’s make meditation feel easy and natural for you.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.