Pl
True or False: Taking care of a physical illness can help make it easier to regulate your emotions.
tRUE
Which is most consistent with the PLEASE skill?
A. Skipping meals when you're stressed
B. Eating regularly and giving your body enough nourishment
C. Only eating when you're extremely hungry
D. Using food to change your mood
b
What does the "A" in PLEASE remind us to be aware of?
Avoiding mood-altering substances that can make emotional regulation more difficult.
True or False: Getting very little sleep can affect your mood the next day.
True
True or False: You have to go to the gym for movement to count.
False
You have a stomachache, headache, or other physical symptom that's been bothering you. What's one appropriate action instead of simply ignoring it?
Seek appropriate medical care, take prescribed medication, rest, hydrate, etc.
You haven't eaten all day. By 8 p.m., you're angry at everyone and can't concentrate. What nutritious food can you eat?
nutrient dense food
Someone says, "Using ___ helps me calm down whenever I'm stressed." What's one follow-up question you could ask to look at the bigger picture?
"What happens to your mood/emotions afterward?" or "What are the short- and long-term effects?"
You stayed up until 3 a.m. watching videos. The next day, your friend annoys you and you immediately snap at them. What might have made you more vulnerable to that reaction?
Lack of sleep.
Name three activities that could get your body moving without going to a gym.
Walking, dancing, biking, swimming, hiking, sports, skating, stretching, etc.
You notice that you're way more irritable whenever you're experiencing pain. What connection might you be noticing?
Physical discomfort can increase emotional vulnerability.
Which situation is most likely to make emotional regulation harder?
A. Eating regular meals
B. Drinking water throughout the day
C. Going most of the day without eating
D. Having a snack when you're hungry
C.
A teen uses a substance after an argument because they don't want to feel their emotions. What are they potentially using the substance to do?
Avoid, numb, escape, or change their emotional state.
Name two things that could make it harder to get consistent sleep.
Screens, caffeine, inconsistent bedtime, stress, substances, homework, staying up late, etc
You're feeling restless and overwhelmed after sitting in class all day. Name one type of movement you could try.
Walk, stretch, dance, exercise, play a sport, etc.
You've been feeling emotionally "off" for several days. Before assuming it's entirely an emotional problem, name two physical things you could check in with yourself about.
Illness, pain, medication, hydration, physical symptoms, etc.
A teen says, "I'm stressed, so I don't feel like eating." What could you encourage them to consider?
Stress can affect appetite, but the body may still need regular nourishment.
Which is an example of looking at substance use nonjudgmentally?
A. "You're making terrible choices."
B. "Why would you do that?"
C. "What were you hoping the substance would do for you?"
D. "You need to stop."
C.
Your friend says, "I only need four hours of sleep. I'm fine." What could you ask them to observe instead of arguing with them?
How their mood, concentration, irritability, energy, and ability to cope change after different amounts of sleep.
Your friend says, "I hate exercise." What's a better question than "Why don't you exercise?"
"What types of movement do you actually enjoy?" or "What's a form of movement that wouldn't feel like a chore?"
Your friend says, "I'll just push through it" even though they've been sick for a week and their mood has gotten significantly worse. What would be a more effective approach?
Pay attention to the physical health issue and take appropriate steps to address it rather than ignoring it.
You're about to have a difficult conversation with your parents. You realize you've had nothing to eat since breakfast. What's one thing you could do before the conversation that might help you be more regulated?
Eat something nourishing/appropriate before having the conversation.
A person says, "It makes me feel better, so obviously it's helping." What's one important piece of information they're leaving out?
What happens afterward and what the longer-term consequences are.
You know you're emotionally overwhelmed, but it's midnight and you're tempted to stay up thinking about the problem for another three hours. What's one reason going to sleep might actually help you deal with the problem tomorrow?
Being rested can reduce emotional vulnerability and improve concentration and emotion regulation.
True or False: The purpose of movement in emotion regulation is to punish yourself or make up for eating.
False. The focus is on supporting physical and emotional well-being.