PLEASE – Emotion Regulation DBT Tool

PLEASE Skill

Definition

PLEASE is an acronym in DBT for a set of skills focused on reducing emotional vulnerability by taking care of your body and physical health.
It stands for:

  • PL: Treat Physical iLlness
  • E: Balanced Eating
  • A: Avoid mood-altering drugs
  • S: Balanced Sleep
  • E: Exercise regularly

Purpose

Used to:

  • Build a stable foundation for emotional regulation.
  • Reduce reactivity to stress.
  • Prevent mood swings triggered by neglecting physical self-care.
  • Increase resilience and well-being.

When to Use

Use PLEASE skills:

  • Daily as part of routine self-care.
  • When feeling emotionally sensitive or prone to dysregulation.
  • If you notice patterns of neglecting your body’s needs.
  • During recovery from illness or major life changes.

When Not to Use

Avoid using as a replacement for:

  • Crisis survival skills when in acute distress (use distress tolerance first).
  • Professional treatment if medical issues require specialized care.
  • Addressing trauma without therapeutic support.

How-To

  1. Treat Physical Illness (PL):

    • Get medical care.
    • Follow treatment plans.
    • Take prescribed medications.

  2. Balanced Eating (E):

    • Eat regular meals.
    • Avoid extreme dieting or bingeing.
    • Monitor caffeine and sugar intake.

  3. Avoid Mood-Altering Drugs (A):

    • Abstain from non-prescribed substances.
    • Reduce alcohol if it impacts mood.

  4. Balanced Sleep (S):

    • Get enough sleep (7–9 hours for most adults).
    • Keep a consistent schedule.
    • Address insomnia proactively.

  5. Exercise Regularly (E):

    • Move your body in ways you enjoy.
    • Aim for moderate activity most days.

Tips & Variations

  • Track your PLEASE habits in a journal.
  • Pair with Mindfulness skills to notice how your body feels.
  • Create a small daily ritual to check in on each area.

Example

Sam felt irritable and exhausted.

  • Check: Sleep was only 3 hours/night, skipping meals.
  • Action: Improved sleep hygiene, scheduled meals.
  • Outcome: Less reactive and more focused within a week.

Inventor / Origin

Developed by Marsha Linehan, PhD as part of the Emotion Regulation module in Dialectical Behavior Therapy (DBT).

Related Skills

  • ABC PLEASE
  • Check the Facts
  • Opposite Action
  • Self-Soothing

Limitations

May not be effective if:

  • Underlying medical conditions are untreated.
  • Practiced inconsistently.
  • You lack support to change long-standing habits.

Evidence Base

Research shows:

  • Sleep and nutrition have significant impacts on emotional regulation.
  • Exercise reduces depression and anxiety.
  • Substance use worsens mood dysregulation.

Further Reading

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
  • Walker, M. (2017). Why We Sleep. Scribner.
  • Substance Abuse and Mental Health Services Administration. (2020). Treatment Improvement Protocol.

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