Building a Strong Foundation for Mental Health: Exploring the DBT House Activity

The Dialectical Behavior Therapy (DBT) house activity is a visual tool that is often used in DBT to help individuals build a strong foundation for mental health. By breaking down different aspects of our lives into various “rooms” of a house, we can explore the areas that need improvement and work towards building a solid foundation for mental wellness.

Fill out each section of the house with the prompts below:

Attic: What does a “life worth living” look like for you?

A “life worth living” refers to a life that is fulfilling and meaningful to the individual. It involves identifying what is important to the individual and working towards those goals in a way that is consistent with their values.

Top of roof: Who protects you?

This category represents the supportive people in an individual’s life who provide emotional safety and protection. The people who protect you can include family members, friends, therapists, or other supportive individuals in your life who help to create a sense of safety and security. These individuals can provide emotional support, encouragement, and a safe space to process difficult emotions and experiences. They can also offer practical assistance, such as helping with daily tasks or providing transportation to appointments.

Door: What do you keep hidden from others?

This category represents the things that individuals keep hidden from others, either intentionally or unintentionally, and may include thoughts, feelings, or behaviors that individuals feel ashamed or embarrassed about. The things that we keep hidden from others can be a significant source of stress and can contribute to feelings of isolation and shame. By acknowledging and exploring these hidden aspects of ourselves, we can begin to develop a greater sense of self-awareness and self-acceptance.

Outside walls: Who supports you? What does your support network look like?

Individuals are encouraged to think about the people in their lives who have been supportive in the past, as well as those who they can turn to for support in the present and future. By identifying and nurturing these supportive relationships, individuals can begin to build a sense of community and connectedness that can be invaluable in their journey towards mental wellness.

Sign: What are you most proud of that you want to share with others?

This section gives individuals an opportunity to reflect on their strengths and accomplishments, and to celebrate their progress and achievements. Focusing on the things that we are proud of can be a powerful way to cultivate a sense of self-worth and confidence, and to build resilience in the face of life’s challenges.

Door: What do you hide about yourself to others?

It’s time to reflect on the things that we may be keeping hidden from others. This can include anything from personal struggles to fears and vulnerabilities, as well as beliefs or opinions that we may feel are unpopular or controversial. By identifying the things that we are hiding from others, we can begin to build a greater sense of self-awareness and self-acceptance. It can also help us to identify areas where we may need additional support or resources, such as therapy or counseling, to work through difficult emotions or experiences.

Front Yard: What values do you live by? What guides your life decisions?

By identifying and reflecting on our values, we gain a greater sense of purpose and direction in our lives, and can more easily make decisions that are in alignment with our true selves.

Examples of values: Family, faith, balance, adventure, friendship, fun, happiness, humor, kindness, peace, stability, success, trustworthiness

Once these values are identified, individuals are encouraged to reflect on how they currently embody these values in their lives, as well as how they can work to align their actions and decisions more closely with their values in the future.

Bottom Floor: What behaviors are you trying to change? What changes would you like to see happen in your life?

This section provides individuals with an opportunity to identify and confront the behaviors that may be holding them back from living a fulfilling and meaningful life. By identifying these behaviors, individuals can begin to develop strategies for change and work towards building healthier, more positive habits.

Second Floor: What feelings would you like to feel more often or in a healthier way?

This may involve identifying specific emotions that we would like to cultivate, such as joy, love, or gratitude, as well as considering the ways in which we can work towards experiencing these emotions more frequently. By identifying the emotions that we would like to feel more often or in a healthier way, we can begin to develop strategies for cultivating these emotions in our daily lives. This may involve engaging in activities that bring us joy, spending time with loved ones, or practicing mindfulness and gratitude.

Third Floor: What are you happy about and what would you like to be happy about?

By identifying the things that bring us happiness and the areas in which we would like to experience more happiness, we can begin to develop strategies for cultivating more joy and satisfaction in our daily lives. This may involve engaging in activities that bring us happiness, such as contacting our social supports and pursuing hobbies or interests.

Here are some tips for using the DBT house activity:

1. Take it one room at a time: Focus on improving one “room” at a time, rather than trying to tackle everything at once. This can help to prevent overwhelm and make progress more manageable.
2. Practice self-compassion: Remember to be kind and compassionate with yourself as you work on improving different areas of your life. Change takes time, and it’s important to celebrate small successes along the way.
3. Seek support: The DBT house activity can be a helpful tool, but it’s important to seek support from a mental health professional as needed. A therapist can provide guidance and support as you work on building a strong foundation for mental wellness.

Use this activity to identify areas for growth and work towards building a positive sense of self-worth and self-respect. Remember to take it one room at a time, practice self-compassion, and seek support as needed. Share your DBT house and any ideas you have for yours below!

Updated 4/29/23