Dialectical Behavior Therapy (DBT) is a form of therapy that focuses on building skills in the areas of emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness. The PLEASE skill is an interval part of emotion regulation and emphasizes the mind/body connection. The PLEASE skill encourages a focus on physical health to improve our stress levels and overall mood.
PLEASE stands for:
PL: Treat Physical Illness
E: Eat Well
A: Avoid Mood-Altering Substances
S: Sleep
E: Exercise
Let’s dive into things to consider!
PL: Treat Physical Illness
When you’re feeling physically ill—whether it’s a cold, a headache, or chronic pain—your emotional resilience can take a hit. On the other hand, research shows that high levels of stress weaken your immune system. Taking preventative measures for our physical health will ultimately improve our overall mood.
Areas to address:
- Keep up with your yearly physical and lab work
- Maintain proper hygiene and hand washing techniques
- Consistently take any prescribed medications
E: Eat Well
What we fuel our bodies with matters! It’s important to focus on foods that provide energy and nutrients. We’ve all been hangry, an irritability that vanishes the second we eat a proper meal. Eating enough throughout the course of the day will help nourish our bodies and our minds.
- incorporate a variety of foods and food groups with emphasis on protein, vegetables, and fruits.
- make time for meals to avoid waiting too long or skipping out entirely
- stay hydrated aiming for 6-8 glasses of water daily
A: Avoid Mood Altering Substances
Substances such as alcohol, tobacco, and other drugs will have an impact on your brain's level of functioning. Engaging in these substances increases emotional volatility and impairs judgement.
- be mindful of alcohol consumption
- seek support if struggling with addiction
- reduce caffeine intake
S: Sleep
Lack of sleep, or lack of quality sleep, can effect our mood, focus, and energy levels. When we don’t get enough rest, we become more irritable, anxious, or prone to emotional outbursts. Sleep is crucial for both physical health and emotional well-being.
- Aim for 7-9 hours of sleep each night
- Reduce blue light and other technology a few hours before bedtime
- Avoid napping during the day to help maintain a consistent sleep schedule
E: Exercise
Exercise is one of the most effective ways to improve mood and manage stress. Physical activity increases the production of endorphins (feel-good hormones) and helps regulate emotions. It also improves your overall physical health and often, self-esteem.
- Aim for regular physical activity
- Get creative with workouts to avoid boredom (dancing, high-intensity interval training, yoga, etc.)
- Find a workout partner to help maintain accountability and provide support
Getting back to the basics of health is crucial for overall wellness. The PLEASE skill works because it takes a holistic approach to emotional regulation. By attending to your physical health and addressing basic needs like eating, sleeping, and exercising, you can create a foundation that supports emotional resilience.
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