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DBT · Emotion Regulation

PLEASE

DBT emotion regulation — reduce vulnerability through the body

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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.

PL

Treat PhysicaL Illness

Take medication as prescribed. See the doctor. A body fighting an infection is a body with a shorter fuse.

E

Balance Eating

Don't skip meals. Don't overeat. Notice which foods leave you reactive and which leave you steady.

A

Avoid Mood-Altering Substances

Alcohol, recreational drugs, and even excess caffeine narrow the window of tolerance.

S

Balance Sleep

7–9 hours. Same wake time. Sleep is not a luxury skill — it's the foundation every other skill rests on.

E

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.

Domain
M
T
W
T
F
S
S
Meds
Food
No substances
Sleep
Movement

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
© 2026 TherapistAssist · For clinical use · Not a substitute for assessment
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