DBT Skills
U You Settings
Skills
Emotion Regulation

PLEASE Skill

PLEASE

Take care of your mind by taking care of your body — these basics lower how vulnerable you feel to intense emotions.

Steps

  1. Treat physical illness Take care of your body. See a doctor when you need to, and take any prescribed medication.
  2. Balanced eating Eat regularly and mindfully through the day — not too much, not too little.
  3. Avoid mood-altering drugs Stay off illicit drugs, and keep alcohol moderate — if at all.
  4. Balanced sleep Aim for the amount of sleep that’s healthy for you (often 7–9 hours), on a regular cycle.
  5. Exercise Move every day. Even 20 minutes of vigorous activity can lift your mood.
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Watch: the PLEASE skill

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