Using PLEASE for a Healthy Body & Mind

DBT - Emotion Regulation - PLEASE skill - YouTube

Now that we have Accumulated Positive Emotions, Built Mastery, and Coped Ahead, it is time to put into effect the PLEASE skill! There is no denying that there is a body & mind connection. It’s important to attend to your mental AND physical health to get the best grip on your emotional states. PLEASE breaks down your physical health needs into categories so that you can identify what need improvements, your progress, and what you’re doing great already. Let’s stay in our wise mind today by making healthy choices!

PL – Treat Physical Illness – Make sure you stay on top of any treatments you have for physical issues and take your medications as prescribed. Physical health has a strong tie to mental health and the way that we can handle regulating our emotions.

E – Balance Eating – We all eat some junk food once in a while. It’s not about denying yourself these treats but more about balancing your diet and eating what makes you feel healthy. Check out future posts on mindful eating to learn how to slow yourself down and really enjoy your food. Don’t eat foods that make you feel overly emotional like sugar that could lead to a crash! Really learn how your own body reacts to certain foods. Now I can get a sugar hangover if I have too much soda the night before (welcome to my 30’s!).

A – Avoid Mood-Altering Substances – Avoid drugs and alcohol or use in moderation. Know your limits and how your body reacts to certain substances. Some substances are used for medicinal purposes and it is important to know if they are actually helping or hurting you. This all depends on your own mental and physical chemistry. Some of these medicinal drugs may add to anxiety or depression. It is best to consult a professional and stay in tune with your body and mind.

S – Balance Sleep – Check out my earlier post on sleep hygiene to learn more tips for sleep. Try to get an amount of sleep that is best for you. Keep a consistent sleep and wake cycle everyday. It’s important for our bodies and mind to recharge every night with good quality sleep.

E – Get Exercise – Do a little bit of exercise daily. Take small steps into incorporating exercise into your daily schedule. Try to add more walking into your routine or add in 10 minutes of strength training a day. Hiking and walking outside are definitely two activities I love that provide exercise and an opportunity to enjoy nature.

DBT Emotion Regulation Skills: Emotion Psychoeducation & Mindfulness -  Psychotherapy Academy

Here is a cool way to track your ABC PLEASE skills with a fun bingo board:

ABC PLEASE Bingo Card
https://bingobaker.com/view/1491276

Leave a comment below on anything you would like to add to PLEASE that has helped you stay well mentally and physically!

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