What does the letter stand for?
This stands for Physical Illness
P in PLEASE
Name an obstacle to treating physical illness
behavioral regulation, fear of physician, not remembering to take medication, financial issues, embarrassment about the illness, lack of assertion skills, negative previous experiences
True or False: PLEASE is an emotional regulation skill?
True! it's the very first part of emotional regulation if you want to change the feeling as opposed to sit in the feeling.
What is a food or drink that makes you feel energized?
Name that food :)
When would be a good time to AVOID drugs and alcohol
at PSR, work, parenting/ babysitting, operating machines,
This stands for Balance Eating
the first E in PLEASE
Name an obstacle to Balanced Eating
convenience, financial issues/cost of healthy foods, little time to prepare a healthy meal, no variety of food, etc.
PLEASE is aimed at decreasing vulnerability to ________ emotions.
negative
What illnesses have you had that have interfered with meeting PLEASE?
Name that illness :)
When would be a good time to make sure you have eaten enough healthy food
before a long drive or train ride, before doing an important task, before attending group or individual therapy when emotions are high, before interacting with others etc.
This stands for Avoid Mood Altering Substances
A in PLEASE
Name an obstacle to avoiding mood altering substances
have an active addiction, previous use as a coping mechanism, want to fit in with peers/ socially partake in drugs or alcohol,
PLEASE is aimed at increasing emotional _______.
resilience
Name a food that makes you feel calm
Name that food :)
You have been consistent with working out for the last three days. At 8AM everyday you have gone on a walk outside. Today, you wake up and it is raining. How can you meet your exercise needs?
workout inside, youtube video, gym, workout class at library, walk outside AFTER it rains,
This stands for get Exercise
the LAST E in PLEASE
Name an obstacle to balanced sleep
screens before bed, too much food/drink before bed, stress and anxious thoughts, slept too much during the day, not going to bed/waking up at the same time every day, too noisy or bright, nightmares, etc.
If the feeling is overwhelming then do distress tolerance skills: ACCEPTS, TIPS, IMPROVE. If the feeling is not too overwhelming, then name the feeling/s and name what triggered the feeling/s.
What helps you fall and stay asleep?
Name that sleep hygiene technique
turn off screens, make some chamomile tea, take melatonin or rx meds as needed, make a plan to get more sleep tonight after PSR, journal or mind dump your anxious thoughts, etc.
This stands for Balanced Sleep
S in PLEASE
Name an obstacle to getting exercise
Time, low energy, bad weather, no transportation to gym/workout, medical issues, etc.
When do you use PLEASE skills in the emotional regulation flow?
the very first thing you do when you want to change a feeling is determine if you have met the PLEASE skills
Name what helps keep you motivated to get exercise
Name that motivator :)
You woke up late for PSR and usually you would have enough time to have breakfast before your long commute. If you skip breakfast, you may have just enough time to make it to PSR by 10AM. What do you do?
Check-in with how you are feeling and how hungry you are. What did you eat yesterday? Do you need to take medication with food? If you don't have breakfast when is the next time you can eat?