DBT · Emotion Regulation
ABC PLEASE — Reduce Emotional Vulnerability
DBT's combined skill for building a baseline that holds
ABC builds the long game: a baseline that can take a hit. PLEASE is the floor — the physical care that keeps the nervous system in range. You need both.
A · Accumulate positives
Short-term (this week)
Long-term (values-aligned)
B · Build mastery
One small thing this week that builds competence. Hard enough to feel earned, easy enough to actually do.
C · Cope ahead
A high-risk upcoming situation, and the exact skills you'll use.
The situation
The plan
PLEASE — the physical floor
PL
Treat Physical iLlness
E
Eat — balanced, regular
A
Avoid mood-altering substances
S
Sleep — protect it
E
Exercise — moderate, regular