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Self-Care: DBT Daily Dose

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kstlawrence

Tier 1
For Schools

Lesson Plan

Self-Care: DBT Daily Dose Lesson Plan

Students will learn and identify at least three practical self-care strategies inspired by DBT principles and commit to trying one strategy in their daily routine.

Practicing self-care is essential for emotional well-being, stress management, and overall health. Learning DBT-informed self-care skills empowers students to proactively manage their emotions and build resilience.

Audience

Middle School Students

Time

30 minutes

Approach

Interactive discussion, guided activity, and reflection.

Materials

  • Self-Care Check-In Warm-Up, - DBT Self-Care Worksheet, - Whiteboard or projector, and - Markers or pens

Prep

Review Materials

10 minutes

Review the Self-Care: DBT Daily Dose Lesson Plan, Self-Care Check-In Warm-Up, and DBT Self-Care Worksheet to familiarize yourself with the content and activities. Prepare the whiteboard or projector for displaying key points.

Step 1

Warm-Up: Self-Care Check-In

5 minutes

Begin the class by distributing the Self-Care Check-In Warm-Up. Ask students to quietly reflect and jot down their responses. After a few minutes, invite a few volunteers to share one thing they do for self-care, if they feel comfortable. Emphasize that self-care looks different for everyone.

Step 2

Introduction to Self-Care and DBT

5 minutes

Introduce the concept of self-care: "What does 'self-care' mean to you? Why is it important?" Listen to student responses and affirm their ideas. Briefly explain that today's lesson will focus on practical ways to integrate self-care into their lives, drawing inspiration from DBT, which helps us understand and manage our emotions.

Step 3

DBT Self-Care Strategies

10 minutes

Introduce a few simple DBT-inspired self-care strategies, such as:

  • Mindfulness: Taking a few deep breaths, noticing what's around you.
  • Distraction: Engaging in an enjoyable activity when feeling overwhelmed (e.g., listening to music, drawing).
  • Self-Soothing: Using your senses to calm yourself (e.g., a warm drink, a comforting blanket).
  • Opposite Action: Doing the opposite of an unhelpful urge (e.g., if you want to isolate, reach out to a friend).

Distribute the DBT Self-Care Worksheet and guide students through the first section, explaining each strategy. Ask them to think about how they might apply these in their own lives.

Step 4

Personal Self-Care Plan Activity

5 minutes

Instruct students to complete the "My Self-Care Plan" section of the DBT Self-Care Worksheet. Encourage them to choose one or two strategies they genuinely think they can try in the coming week. Circulate around the room to offer support and answer questions.

Step 5

Cool-Down: Sharing and Commitment

5 minutes

Ask students to briefly share (if comfortable) one self-care strategy they plan to try. Reiterate the importance of self-care and commend them for taking steps to prioritize their well-being. Collect the worksheets for review.

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Slide Deck

Self-Care: Your Daily Dose

Strategies for a Healthier You!

Welcome students and set a positive tone for discussing self-care. Briefly introduce the topic and the lesson's goal.

What is Self-Care?

  • Activities that help you stay healthy and happy.
  • It's not selfish, it's essential!
  • Takes care of your mind, body, and emotions.

Ask students: "What does self-care mean to you?" Encourage a few brief responses to gauge their understanding. Emphasize that it's about taking care of your physical, mental, and emotional health.

Why is Self-Care Important?

  • Reduces stress
  • Boosts mood and energy
  • Helps you cope with challenges
  • Improves overall well-being

Discuss why self-care is crucial. Ask: "What happens if we don't take care of ourselves?" Link it to stress, burnout, and overall well-being. Explain that DBT offers tools for better self-care.

DBT & Self-Care

  • DBT is a type of therapy that teaches useful life skills.
  • We'll learn DBT-inspired ways to take better care of ourselves.

Briefly introduce DBT (Dialectical Behavior Therapy) as a set of skills to help manage emotions and live a better life. Explain that we'll be looking at some simple DBT-inspired ideas for self-care.

DBT Self-Care Strategy 1: Mindfulness

  • What it is: Paying attention to the present moment, on purpose, without judgment.
  • How it helps: Calms your mind, reduces stress.
  • Try it: Take a few deep breaths, notice 5 things you can see, 4 things you can hear, 3 things you can feel.

Introduce mindfulness. Lead a very short (30-second) deep breathing exercise. Explain it's about noticing the present moment without judgment.

DBT Self-Care Strategy 2: Distraction

  • What it is: Doing something enjoyable or engaging to shift your focus when you're feeling overwhelmed.
  • How it helps: Gives your mind a break from difficult emotions.
  • Try it: Listen to your favorite music, play a quick game, call a friend, read a book.

Explain distraction as a temporary coping skill. Give examples relevant to students (music, games, talking to someone). Stress it's not avoiding problems forever, but taking a break.

DBT Self-Care Strategy 3: Self-Soothing

  • What it is: Comforting yourself using your five senses.
  • How it helps: Calms your body and mind when you're distressed.
  • Try it:
    • Sight: Look at pretty pictures, watch a comforting show.
    • Sound: Listen to calming music, nature sounds.
    • Smell: Light a candle (if allowed), smell a favorite scent.
    • Taste: Enjoy a favorite (healthy) snack, a warm drink.
    • Touch: Cuddle a pet, take a warm bath/shower, soft blanket.

Introduce self-soothing using the five senses. Ask students for ideas for each sense. Emphasize that these are personal and what works for one person might not work for another.

DBT Self-Care Strategy 4: Opposite Action

  • What it is: Doing the opposite of an urge that isn't helpful for you.
  • How it helps: Can change intense emotions and break negative patterns.
  • Try it: If you want to isolate, text a friend. If you want to yell, walk away and take deep breaths.

Explain 'Opposite Action' simply: when you have an urge to do something unhelpful (like staying in bed all day when sad), doing the opposite can help. Provide a relatable example, like if you feel like isolating, reach out to a friend.

Your Self-Care Plan!

Let's create a personal plan using the strategies we discussed today. What will you try?

Transition to the DBT Self-Care Worksheet. Explain that students will choose strategies to try. Give them time to work on it.

Remember: You Deserve Self-Care!

Start small, be consistent, and be kind to yourself.

DBT Self-Care Worksheet

Conclude by inviting students to share one thing they learned or one strategy they will try. Reiterate the importance of self-care and encourage them to use the worksheet.

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Warm Up

Self-Care Check-In

Instructions: Take a few minutes to quietly reflect on the questions below and write down your thoughts. This is for you to think about what you already do to take care of yourself.

  1. What is one thing you do to relax or feel good when you are stressed or upset?






  2. What is something you enjoy doing that makes you feel refreshed or happy?






  3. On a scale of 1 to 5, how well do you think you are currently taking care of your own needs (1 = not at all, 5 = very well)?






  4. What is one small thing you could do today to practice self-care?






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Worksheet

DBT Self-Care Worksheet: Your Wellness Toolkit

Instructions: This worksheet will help you explore different ways to take care of yourself, inspired by DBT skills. Read through each strategy and think about how you might use it. Then, create your own self-care plan!

Section 1: Exploring DBT Self-Care Strategies

1. Mindfulness: Tuning In to the Present

Mindfulness is about paying attention to what is happening right now, without judgment. It can help calm your mind.

  • How can you practice mindfulness? (e.g., focused breathing, noticing your senses, observing thoughts without judgment)






  • When could you try this? (e.g., before a test, when you feel worried, during a walk)






2. Distraction: A Healthy Break

Distraction is engaging in a different activity to give your mind a break when intense emotions are overwhelming. It's not about ignoring problems forever, but giving yourself a temporary pause.

  • What activities could you use to distract yourself in a healthy way? (e.g., listening to music, reading, playing a game, talking to a friend)






  • When would distraction be helpful for you? (e.g., after a stressful event, when you feel angry)






3. Self-Soothing: Comforting Your Senses

Self-soothing involves using your five senses to comfort yourself and make yourself feel better when you're upset or stressed.

  • Think about your senses. What are some ways you can self-soothe?
    • Sight: (e.g., look at a favorite picture, watch a comforting show)



    • Sound: (e.g., listen to calming music, nature sounds)



    • Smell: (e.g., smell a favorite scent, fresh air)



    • Taste: (e.g., enjoy a warm drink, a favorite healthy snack)



    • Touch: (e.g., cuddle a pet, wear soft clothes, take a warm bath/shower)



4. Opposite Action: Doing the Unexpected

Opposite action means doing the opposite of what your unhelpful emotion or urge tells you to do. This can help change your emotions over time.

  • If you feel like isolating yourself, what would be an opposite action? (e.g., text a friend, talk to a family member)






  • If you feel like yelling when angry, what would be an opposite action? (e.g., walk away, take deep breaths)






Section 2: My Self-Care Plan

Now, choose one or two self-care strategies from above that you would like to try in the coming week. Write down what you will do and when.

  1. Self-Care Strategy I will try:



    What I will do specifically:





    When I will try it:



  2. Self-Care Strategy I will try (optional):



    What I will do specifically:





    When I will try it:



Reflection: How do you think practicing this self-care strategy might help you?

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