ABC's
Give an example of something positive you can experience for the following categories: 1) daily, 2) weekly, 3) monthly
1) daily = coffee, shower...
2) weekly = church, therapy...
3) monthly = support groups, game night...
This is what the PL is PLEASE means.
What is Physical Illness?
Identify an emotion, and the action urge that goes with it.
anxiety -> avoid
anger -> attack
shame -> hide
Give an example of an activity that gives you a sense of building mastery...
E.g., cooking, gardening, sports, art, music...
These two parts of PLEASE need to be balanced (not too much, not too little).
What is Balanced Eating and Balanced Sleep?
This skill helps to to see if the feeling fit the situation.
What is Check the Facts?
Give an example of a way that you can prepare now to cope ahead with something in your future...
E.g., role-play, rehearse, practice skills...
An example of a mood-altering substance I might want to avoid is...
caffeine, nicotine, alcohol, etc...
This is the skill we use when the feelings don't fit the facts.
What is Opposite Action?