Today, we’re diving into one of the super cool skills from Dialectical Behavior Therapy (DBT) – the PLEASE skill. This skill is a hidden gem for managing your mental health and maintaining emotional balance. 

What is the PLEASE Skill?

First things first, what is the PLEASE Skill? It’s an acronym that stands for:

Physical illness: Take care of your body, both mentally and physically.

Eating: Nourish your body with balanced meals.

Alcohol and drugs: Be mindful of how substances affect you.

Sleep: Get enough quality Sleep.

Exercise: Move your body

The Benefits of PLEASE

Practicing the PLEASE skill can do wonders for your mental health. Here’s why it’s worth adding to your toolbox:

• Enhanced Emotional Regulation: When your body and mind are in tip-top shape, you’re better equipped to handle emotional challenges. 
• Improved Focus and Clarity: Adequate sleep, nutrition, and physical activity boost cognitive function. This means better concentration and decision-making.
• Stress Reduction: A healthy lifestyle helps your body manage stress more effectively, reducing the impact of daily hassles.
• Stronger Resilience: A well-cared-for body and mind can bounce back from difficulties faster. You’re like a rubber ball, not a fragile vase!
• Better Relationships: When you’re at your best, you’re more pleasant to be around. Your relationships benefit from your mental well-being.

How to Practice the PLEASE Skill

Let’s get practical! Here are some examples of how to incorporate PLEASE into your daily life:

1. Physical Illness (P)

• Example: If you have a physical illness, like diabetes, make sure to follow your prescribed treatment and monitor your condition regularly. Don’t skip those doctor’s appointments!

2. Eating (E)

• Example: Pay attention to your mealtime. Sit down, savor your food, and eat mindfully. Don’t skip meals, and avoid excessive junk food. A balanced diet can do wonders for your mental health.

3. Alcohol and Drugs (A)

• Example: If you enjoy an occasional glass of wine, great! But if you notice it’s affecting your mood or well-being negatively, it’s time to reassess your consumption. Be aware of the substances you put into your body and how they make you feel.

4. Sleep (S)

• Example: Create a bedtime routine that promotes restful sleep. Limit screen time before bed, keep your bedroom cool and dark, and aim for 7-9 hours of sleep per night. Quality sleep is like a magic potion for your mental health.

5. Exercise (E)

• Example: Find an exercise routine that you enjoy. It could be anything from yoga to dancing, hiking, walking or hitting the gym. Regular physical activity releases endorphins, the feel-good hormones.

Putting PLEASE into Action

Okay, so now you know the benefits and have some examples. But how do you actually put PLEASE into action? Here’s a little plan:

• Mindful Awareness: Start by recognizing where you might be neglecting your physical health. Are you skipping meals? Staying up all night? Overindulging in substances? Be honest with yourself.
• Set Realistic Goals: Don’t go from 0 to 100 overnight. Make small, achievable changes in each area of PLEASE. Baby steps are the way to go.
• Create a Routine: Incorporate healthy habits into your daily routine. Schedule your meals, exercise, and bedtime like important appointments.
• Stay Accountable: Share your goals with a friend or family member who can support you in your journey to better health.
• Be Patient and Kind to Yourself: Remember, change takes time. You might have setbacks, and that’s okay. Don’t beat yourself up; just keep moving forward.

Final Thoughts

The PLEASE skill is a game-changer for your mental health. By taking care of your physical well-being, you equip yourself to navigate life’s challenges with grace and resilience. So, embrace the PLEASE skill, start making those small changes, and watch your mental well-being soar. Remember, you’re worth it! Take care of yourself.