DBT · Emotion Regulation
PLEASE Skills Worksheet
Audit the physical base emotion regulation depends on
DBT PLEASE is the physical base emotion regulation depends on. Treat illness · Eat balanced · Avoid mood-altering substances · Sleep · Exercise. This worksheet audits the current state of each and picks the one to raise next.
PL — Treating physical illness (chronic conditions, meds, dental, vision)
Current state — honest, not aspirational
How well I am doing this (0–10)
nonemost
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10
E — Eating balanced (three meals-ish, protein, hydration)
Current state — honest, not aspirational
How well I am doing this (0–10)
nonemost
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10
A — Avoiding mood-altering substances (alcohol, cannabis, non-prescribed)
Current state — honest, not aspirational
How well I am doing this (0–10)
nonemost
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9
10
S — Sleep (7–9 hrs, consistent wake time)
Current state — honest, not aspirational
How well I am doing this (0–10)
nonemost
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9
10
E — Exercise (20 min movement most days)
Current state — honest, not aspirational
How well I am doing this (0–10)
nonemost
1
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9
10
The one row I will raise by one notch this week — and how