PLEASE (reduce emotional vulnerability)
Reduce emotional vulnerability by taking care of your body.
PLEASE is a skill for reducing your vulnerability to Emotion Mind. When your basic needs aren't met, you're much more likely to be overwhelmed by intense emotions. PLEASE helps you build a foundation of physical wellness.
The PLEASE Skill
- PL — Physical iLlness (treat it) — Take care of medical issues. Take prescribed medications. See your doctor when needed.
- E — Eating (balanced) — Eat regularly. Don't skip meals. Avoid too much sugar, caffeine, or processed food.
- A — Avoid mood-altering substances — Stay away from non-prescribed drugs and excessive alcohol.
- S — Sleep (enough) — Keep a regular sleep schedule. Practice good sleep hygiene. Aim for 7-9 hours.
- E — Exercise (regularly) — Move your body daily. Even 20 minutes of walking makes a difference.
Think of PLEASE as building a strong container. When your physical foundation is solid, you can hold more emotional intensity without overflowing.
Build Mastery
Alongside PLEASE, do one thing each day that gives you a sense of competence and achievement. This builds confidence and positive emotions over time. Start small — even making your bed counts.