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Journey Through the PLEASE Skills


a cartoon woman sitting and meditating

Ever wondered how some simple habits can really lift your mood and improve your relationships? Let me introduce you to the cool world of the PLEASE skills in Dialectical Behavioral Therapy (DBT). So, sit back, relax, and let's dive into the awesome power of the PLEASE skills. PLEASE stands for treat PhysicaL illness, balanced Eating, avoid mood-Altering substances, balance Sleep, and get Exercise. These skills are not just a list of suggestions; they form a cornerstone of well-being. Let's explore how using these skills in your life can enhance your quality of life and the dynamics of your relationships.


1. Treat PhysicaL Illness:

Your physical health and mental well-being are deeply connected. Addressing physical illnesses not only aids in your recovery but also prevents stressors. When you're unwell, your emotional state can be more vulnerable, making it crucial to take care of your physical health. Check-ups and attention to illnesses contribute a lot to your emotional resilience.

2. Balanced Eating:

Maintaining a balanced diet isn't about physical health; it also affects your mood and energy levels. Irregular eating habits or extreme diets can lead to emotional instability and irritability. By nourishing your body with a well-rounded diet, you provide it with the energy necessary for stable moods and balance. Balanced eating helps you have healthier interactions in relationships as well.


3. Avoid Mood-Altering Substances:

Substances like alcohol and drugs can impair your judgment, and overall mental health. Using substances as a coping mechanism can provide temporary relief, but by avoiding mood-altering substances, you maintain clarity of mind. This clarity is vital for fostering healthy communication and understanding within relationships.


4. Balance Sleep:

Quality sleep is the foundation of good mental health. Sleep disturbances or lack of sleep can lead to irritability, mood swings, and impaired decision-making. Prioritizing sleep promotes emotional stability, allowing you to approach relationships with patience. When you're well-rested, you're able to handle conflicts and navigate challenges skillfully.

5. Get Exercise:

Regular physical activity isn't just beneficial for your body; it's a powerful tool for your emotional well-being. Exercise releases endorphins, which are natural stress relievers and mood boosters. Engaging in physical activities reduces anxiety and depression. While also improving your self-esteem and body image. When you feel good about yourself, you bring that positive energy into your relationships.



a visual image of the please skills acronym

Embracing the PLEASE skills isn't a one-time effort; it's a commitment to a lifelong journey of self-care and growth. By incorporating these practices into our daily lives, we empower ourselves to face challenges.


These skills become our steadfast allies, empowering us to navigate life's twists and turns with grace and strength. They lay the groundwork for relationships founded on genuine understanding, empathy, and compassion.


As you embark on this path, remember that you have the power to nurture your l well-being and create meaningful connections. Let these skills guide you, empower you, and inspire you to create a future filled with balance and fulfilling connections.



photo of the author

Lauren Booher is a community outreach coordinator for Mindsight. She has a masters degree in psychology and years of experience in mental health, which includes co-leading DBT skills groups. When she is not out making connections in the community or tied to her office chair, Lauren enjoys reading, being outdoors, coffee (any caffeine really) and snuggling her cat (fur child), Willow.



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