Oh, PLEASE

Mastering the PLEASE Skills in DBT

In Dialectical Behavior Therapy (DBT), emotional regulation is key to maintaining mental health. One effective set of skills designed to help you care for your mind by taking care of your body is known as the PLEASE skills. This acronym stands for Physical health, Lifestyle balance, Exercise, Avoiding substances, and Sleep. Together, these elements create a strong foundation for emotional resilience.

What Does PLEASE Stand For?

1. Physical Health:

   • Focus: Attend to your physical health by maintaining regular check-ups and addressing any medical issues.
   • Why It Matters: Physical health directly impacts emotional well-being. Chronic illness or untreated health problems can contribute to feelings of distress and anxiety.

2. Lifestyle Balance:

   • Focus: Create a balanced lifestyle that incorporates various aspects of well-being, including work, leisure, and social activities.
   • Why It Matters: Overcommitting to work or neglecting personal time can lead to burnout and increased stress. Striving for balance helps maintain a healthier mindset.

3. Exercise:

   • Focus: Engage in regular physical activity that you enjoy, whether it’s walking, dancing, or yoga.
   • Why It Matters: Exercise releases endorphins, which can elevate mood and reduce anxiety. It also improves sleep and overall physical health.

4. Avoiding Substances:

   • Focus: Limit or avoid the use of drugs, alcohol, and other harmful substances.
   • Why It Matters: Substance use can exacerbate emotional difficulties and lead to impulsive behaviors. Staying clear of these substances supports clearer thinking and better emotional regulation.

5. Sleep:

   • Focus: Prioritize getting enough restorative sleep each night.
   • Why It Matters: Quality sleep is crucial for mental health. Lack of sleep can heighten emotional reactivity and impair decision-making.

Implementing the PLEASE Skills

1. Assess Your Current Habits: Take a moment to evaluate how you’re currently doing in each of the PLEASE areas. Are there aspects where you could improve?

2. Set Achievable Goals: Choose one or two areas to focus on first. For example, if you’re not exercising regularly, set a goal to take a 20-minute walk three times a week.

3. Create a Routine: Incorporate healthy habits into your daily routine. Establish specific times for exercise, meal planning, and winding down for sleep.

4. Monitor Your Progress: Keep a journal to track your physical health, sleep patterns, and lifestyle balance. Reflect on how these changes impact your emotional state.

5. Seek Support: Don’t hesitate to reach out to friends, family, or a therapist for support as you work on these skills. Sharing your goals can provide accountability and encouragement.

Conclusion

The PLEASE skills emphasize the importance of taking care of your body to support your mental health. By focusing on physical health, balancing your lifestyle, exercising, avoiding substances, and prioritizing sleep, you can create a strong foundation for emotional resilience.

If you’re looking to enhance your well-being, consider implementing the PLEASE skills into your daily life. For further guidance, connecting with a mental health professional trained in DBT can provide valuable support on your journey.