Emotion Regulation · DBT skill
PLEASE
PhysicaL illness · Eating · mood-Altering substances · Sleep · Exercise
PLEASE is taking care of your body so emotions are less volatile: treat PhysicaL illness, balance Eating, avoid mood-Altering substances, balance Sleep, get Exercise.
The steps
- Drink one glass of water. Now.
- Eat one thing — not perfect, just food. Something with protein or fat.
- Move for 5 minutes. Walk to a window. Stretch. Anything.
- Plan to be in bed by a specific time tonight. Write the time down.
When it helps
When you can't manage a full self-care routine and need the bar lowered.
Examples
- PhysicaL illness. You've had a sore throat for a week and you're short-tempered with everyone. You see a doctor and take the medicine as prescribed, and your patience comes back.
- Eating. You skip lunch on busy days and notice you're much more reactive by 3pm. You keep a snack in your bag, and afternoons get easier.
- Mood-altering substances. A couple of drinks most nights take the edge off, but mornings feel worse. You take a month off and notice your mood is steadier.
- Sleep. Late-night scrolling has you sleeping five hours. You set a fixed bedtime and leave your phone in another room, and small things stop feeling so big.
- Exercise. On low days you stop moving entirely. You commit to a 20-minute walk every day, and your energy and mood lift.
Where people get stuck
- Trying to fix everything at once. Pick the letter that's most off and start there.
- Letting it slide when emotions run high. That's when being tired, hungry or sick hits hardest.
- Overcorrecting. Balance means not too much and not too little, for eating and sleep alike.
When not to use it
It's not a substitute for medical care. If something physical is going on, see a doctor.
Related skills
- Read the full explainer on our blog →
- DBT glossary →
- How DBT skills groups teach Emotion Regulation →
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