There’s something about being on a paddleboard, surrounded by alpine peaks and glassy water, that naturally invites mindfulness. But as a DBT therapist, I find that outdoor adventures like this are also a beautiful opportunity to actively practice the skills I teach every day—skills that help us ride the emotional waves just as much as the literal ones.
This summer, I spent a day paddleboarding on a mountain lake, and it became a living, breathing lesson in Dialectical Behavior Therapy. Here’s how the DBT skills showed up, moment by moment, in this peaceful but powerful setting.
𝟏. 𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬: “𝐎𝐧𝐞-𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐥𝐲” 𝐨𝐧 𝐭𝐡𝐞 𝐁𝐨𝐚𝐫𝐝
From the moment I stepped onto the paddleboard, I knew I needed to focus all my attention. Paddleboarding demands presence: your feet feel the board shift beneath you, your eyes scan the water for changes, and your core stays engaged with every stroke.
This was the perfect moment to practice “𝐎𝐧𝐞-𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐥𝐲,” one of the “how” skills in DBT. No multitasking, no ruminating, no agenda—just paddling. One stroke, one breath, one view at a time.
The mountains reminded me: when we slow down and notice, life becomes richer. I practiced “𝐎𝐛𝐬𝐞𝐫𝐯𝐞” and “𝐃𝐞𝐬𝐜𝐫𝐢𝐛𝐞,” tuning in to the sound of water lapping, the reflection of clouds on the lake, the feeling of sunlight on my shoulders.
𝟐. 𝐖𝐢𝐬𝐞 𝐌𝐢𝐧𝐝: 𝐅𝐢𝐧𝐝𝐢𝐧𝐠 𝐒𝐭𝐢𝐥𝐥𝐧𝐞𝐬𝐬 𝐢𝐧 𝐍𝐚𝐭𝐮𝐫𝐞
Midway through the day, I found a quiet cove and let myself float, lying back on the board and watching the sky. It was here I connected deeply with 𝐖𝐢𝐬𝐞 𝐌𝐢𝐧𝐝—that integrated space where emotion and reason meet.
It’s easy to get caught up in the noise of daily life, even as therapists. But in this moment, nature offered the space to listen inward. I asked myself: What do I need right now? What truth is arising without judgment? The answers weren’t earth-shattering, but they were honest. And that’s enough.
𝐖𝐢𝐬𝐞 𝐌𝐢𝐧𝐝 isn’t about figuring everything out—it’s about showing up fully, and this stillness was a gateway.
𝟑. 𝐃𝐢𝐬𝐭𝐫𝐞𝐬𝐬 𝐓𝐨𝐥𝐞𝐫𝐚𝐧𝐜𝐞: 𝐓𝐡𝐞 𝐖𝐚𝐭𝐞𝐫 𝐆𝐨𝐭 𝐂𝐡𝐨𝐩𝐩𝐲
Later, the wind picked up unexpectedly. The once-glassy lake turned choppy, and staying upright became a challenge. My arms were tired, and for a moment, panic crept in. What if I fall in? What if I can’t paddle back?
Time for some 𝐃𝐢𝐬𝐭𝐫𝐞𝐬𝐬 𝐓𝐨𝐥𝐞𝐫𝐚𝐧𝐜𝐞 skills.
I started with 𝐓𝐈𝐏 (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation). I splashed cold water on my face, paddled hard for a minute to channel the adrenaline, and then slowed my breath. It worked. My body calmed, my mind followed.
I also used 𝐑𝐚𝐝𝐢𝐜𝐚𝐥 𝐀𝐜𝐜𝐞𝐩𝐭𝐚𝐧𝐜𝐞: The wind is here. I’m tired. This is hard. And it’s okay. Fighting reality would only have made me more anxious. Accepting it gave me access to my strength.
𝟒. 𝐄𝐦𝐨𝐭𝐢𝐨𝐧 𝐑𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧: 𝐍𝐚𝐦𝐢𝐧𝐠 𝐚𝐧𝐝 𝐓𝐚𝐦𝐢𝐧𝐠
Out on the lake, emotions rise and fall like waves. There were moments of joy, awe, frustration, and fatigue. Practicing 𝐄𝐦𝐨𝐭𝐢𝐨𝐧 𝐑𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧 meant being able to namethese feelings without letting them take over.
At one point, I felt a deep sadness I hadn’t expected. Maybe it was the spaciousness of the day allowing something to surface. Instead of pushing it away, I sat with it. I used 𝐎𝐩𝐩𝐨𝐬𝐢𝐭𝐞 𝐀𝐜𝐭𝐢𝐨𝐧 gently—not to suppress, but to choose movement, gratitude, and self-compassion.
Sometimes regulating emotion isn’t about making it go away. It’s about giving it space, then choosing a wise next step.
𝟓. 𝐈𝐧𝐭𝐞𝐫𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬: 𝐒𝐞𝐥𝐟-𝐑𝐞𝐬𝐩𝐞𝐜𝐭 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 𝐰𝐢𝐭𝐡 𝐌𝐲𝐬𝐞𝐥𝐟
Though I was alone on the water, 𝐈𝐧𝐭𝐞𝐫𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 showed up in how I treated myself. I made intentional choices about boundaries: how far to paddle, when to rest, when to push myself.
By staying aligned with my values and limits, I honoured my 𝐬𝐞𝐥𝐟-𝐫𝐞𝐬𝐩𝐞𝐜𝐭, which is just as crucial as navigating any external relationship.
𝐂𝐨𝐦𝐢𝐧𝐠 𝐁𝐚𝐜𝐤 𝐭𝐨 𝐒𝐡𝐨𝐫𝐞: 𝐓𝐡𝐞 𝐓𝐚𝐤𝐞𝐚𝐰𝐚𝐲
As I paddled back toward shore, muscles aching and heart full, I reflected on how DBT isn’t confined to the therapy room. It lives in moments like this—in nature, in movement, in challenge, in beauty.
Spending a day paddleboarding became more than just recreation. It was real-time practice in:
• Staying 𝐩𝐫𝐞𝐬𝐞𝐧𝐭
• Navigating 𝐝𝐢𝐬𝐭𝐫𝐞𝐬𝐬
• Regulating 𝐞𝐦𝐨𝐭𝐢𝐨𝐧
• Honoring 𝐬𝐞𝐥𝐟
• Listening to 𝐖𝐢𝐬𝐞 𝐌𝐢𝐧𝐝
Whether you’re a therapist, a client, or just someone learning these skills, know this: every experience is an opportunity to practice. And sometimes, the best classroom is a lake in the mountains, a paddleboard beneath your feet, and the sky stretched wide above you.
𝐂𝐚𝐥𝐥 𝐭𝐨 𝐀𝐜𝐭𝐢𝐨𝐧: Next time you find yourself in nature—or even just on a quiet walk—try bringing one DBT skill with you. Let it become a practice, not just a concept. You might be surprised by what shows up