PLEASE
DBT emotion regulation — reduce vulnerability through the body
PLEASE is the floor beneath every other DBT skill. When the body is depleted, even a well-practiced skill won't land. Treat the biology first.
Treat PhysicaL Illness
Take medication as prescribed. See the doctor. A body fighting an infection is a body with a shorter fuse.
Balance Eating
Don't skip meals. Don't overeat. Notice which foods leave you reactive and which leave you steady.
Avoid Mood-Altering Substances
Alcohol, recreational drugs, and even excess caffeine narrow the window of tolerance.
Balance Sleep
7–9 hours. Same wake time. Sleep is not a luxury skill — it's the foundation every other skill rests on.
Get Exercise
20 minutes of movement most days. Walking counts. Movement is the cheapest antidepressant on earth.
This week's PLEASE check
Tick the days you stayed in range. Don't aim for perfect — aim for noticed.