🌿 There’s No Spring Break For DBT Skills: How Teachers and Students Can Practice Skills at Home

Spring break gives students and teachers time away from the classroom—but that time isn’t always restorative. For some, the break offers calm and reconnection. For others, it disrupts the routines that help them stay regulated and focused.

Unstructured time, changes in sleep, increased screen time, and fewer built-in supports can all increase emotional vulnerability. That’s why spring break is also a powerful opportunity to practice DBT skills at home.

Whether you’re a student who’s learned DBT STEPS-A at school or a teacher supporting mental wellness, these skills can help you stay grounded and emotionally well—on break and beyond.

🧠 1. Use Mindfulness to Check In Daily

Mindfulness is the foundation of all DBT skills. It helps you recognize what you’re feeling, how your body is responding, and where your attention is going. During spring break, when there’s less structure and fewer demands, it’s easy to disconnect from how we’re really doing.

Try this:

• Each morning, pause for 2 minutes and ask: What am I feeling right now?

• Set a reminder to take a mindful breath before switching tasks or checking your phone

• Practice observing thoughts like clouds passing by—no judgment, just noticing

Mindfulness can be brief and still be effective. Even one mindful moment per day can improve emotional clarity and reduce reactivity.

📵 2. Limit Screen Time (The “L” in PLEASE)

In DBT, the PLEASE skill reminds us that our physical health directly affects how emotionally vulnerable we feel. The “L” stands for Limit mood-altering substances, and that includes too much screen time.

Over spring break, students and adults alike tend to spend more time online—often without noticing how it impacts mood and energy.

Why it matters:

• Screens before bed disrupt sleep, which increases irritability and impulsivity

• Social media can increase comparison and anxiety

• Passive scrolling replaces movement, connection, and time outside

Try this:

• Pick one hour a day to be phone-free

• Use that time for something that feels good: listening to music, drawing, going for a walk, or having a conversation

• Reflect on how you feel afterward

You don’t have to eliminate screens—just use them in a way that helps rather than harms.

🏃‍♀️ 3. Practice the Rest of PLEASE: Physical Self-Care

The other parts of PLEASE are just as important for staying emotionally regulated. When students and teachers are off their usual schedule, basic needs like eating regularly, moving, and getting enough sleep can fall out of rhythm.

PLEASE stands for:

• Treat Physical Illness

• Eat balanced meals

• Avoid Mood-Altering Substances (including excessive tech use)

• Sleep enough and on a regular schedule

• Exercise to support your body and mood

Try this:

• Keep a consistent sleep/wake time—even on break

• Eat at regular intervals (don’t skip meals or graze all day)

• Move your body at least once a day—even 10 minutes counts

This isn’t about being perfect. It’s about building a routine that helps you feel better, think more clearly, and stay emotionally steady.

🙌 4. Use Opposite Action When Motivation is Low

It’s normal to feel unmotivated during spring break. Without deadlines or structure, it’s easy to say “I’ll do it later”—but that can turn into full shutdown.

DBT’s Opposite Action skill teaches you to notice your urge, and if it’s leading you away from your goals, to take a small action in the opposite direction.

Example:

• Feeling sad? Urge = stay in bed. Opposite Action = go outside for 10 minutes.

• Feeling anxious? Urge = avoid your to-do list. Opposite Action = start with the smallest task.

• Feeling ashamed? Urge = isolate. Opposite Action = text a friend or do something kind for someone else.

You don’t have to feel better first. The action can lead the emotion.

💬 5. Talk About Emotions at Home Using DBT Language

Whether you’re a teacher taking time to reset or a student at home with family, this is a chance to practice naming emotions, validating feelings, and responding with skills.

You might try:

• Saying what emotion you’re feeling and what it makes you want to do

• Validating yourself or someone else: “It makes sense to feel overwhelmed right now.”

• Asking: “What skill might help right now?” instead of jumping into problem-solving

This kind of reflection helps everyone stay emotionally connected—without escalating conflict or ignoring stress.

📚 Want to Keep Building Your Skills?

If you're a teacher, counselor, or mental health team member looking to bring DBT STEPS-A to your school—or deepen your own understanding—we offer live trainings led by the curriculum authors.

Our training helps you:

• Teach DBT STEPS-A in classrooms

• Support students with real-world tools

• Use DBT strategies in your own regulation and coaching

Upcoming training dates:

• DBT STEPS-A Implementation Training: April 30–May 2 | July 21–23 | Sept 30–Oct 2

• DBT-Informed School Counseling Strategies: May 5–6 | July 17–18 | Oct 7–8

🔗 You can learn more and register here.