Body Scan DBT Skill

Who knew The Hokey Cokey could be the source of such a handy DBT skill? Okay, so maybe the song wasn’t the inspiration for this technique but it does involve you thinking about your head, shoulders - and, yes, knees and toes.

The Body Scan means mentally scrolling through different areas of your body and noticing sensations in them. From the tips of your toes to the top of your scalp, you’ll discover where you’re holding tension or stress and learn to let it go. This tool helps you become more aware of physical sensations that might be making you feel worse.

Your step-by-step guide to the Body Scan skill

Get the most out of the Body Scan skill

WHAT

This technique isn’t about fixing tension immediately, it’s more about connecting what you’re physically feeling to what you’re feeling emotionally. It might not seem like much, but it’s a big step towards regulating stress and anxiety better. Think of it as a full-system check, where you’re taking stock of where tension has decided to set up camp. It’s a great thing to do on the reg and can help improve mental resilience in the long run.

WHY

As humans, we’re very good at living in our heads, but this often means we ignore physical signs in our body that something’s up. The Body Scan works as an early warning system for what’s going on emotionally, tuning you into signals your body is sending so you can recognise when you’re feeling tense before things become overwhelming. Plus it’s awesome at bringing you back to the present.

WHERE

You might find it useful to practise this one at home in a quiet place at first. Sit or lie somewhere comfortable and relaxing and close your eyes. Eventually, once you’re a Body Scan Jedi, you’ll be able to do this standing up with your eyes open - at your desk, in the middle of the supermarket, when you’re waiting for the bus - basically anywhere and everywhere.