DBT · Emotion Regulation

Emotion Regulation ABC PLEASE

Vulnerabilities audit, one week

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Emotion regulation isn't willpower — it's the vulnerabilities you leave open all day. Track the ABC PLEASE stack for a week and the pattern shows itself.

Accumulate positives — small ones today

Build mastery — one thing done that grew a skill

Cope ahead — the harder moment tomorrow, walked through in advance

PLEASE — food, sleep, illness, exercise, mood-altering substances audit

Overall vulnerability today (0–10)

none

most