ABC PLEASE: How to Increase Positive Emotions and Reduce Vulnerability to Emotion Mind

When dealing with something as serious as trauma, it’s normal to feel a range of emotions. Unfortunately, the majority of these emotions are negative. And while it is easier to just sulk and feel terrible, you deserve to be happy. 

In DBT, the skill to increase positive emotions and reduce vulnerability to the emotional mind is called ABC PLEASE. The goal of this skill is to take good care of yourself. This is important because when you take care of yourself, you are less likely to be vulnerable to emotional crises. 

• Accumulate positive experiences: You can do this by doing things that are pleasant to you. Here is a list of pleasant activities you can try. 

• Build mastery: This is done by doing things you enjoy. Mastery is the feeling you get when you succeed at something, and by doing this regularly, you will start feeling better.

• Cope ahead: Rehearse a plan for potentially triggering situations ahead of time so that you are prepared to deal with them skillfully. 

• Treat PhysicaL illness: Listen to your body! Take your medications as prescribed and see a doctor when necessary. 

• Balance Eating: Don’t overeat, but don’t undereat either. Nourish your body with foods that make you feel good! Stay away from foods that might make you overly emotional. Remember that it’s ok to indulge sometimes! 

• Avoid mood-altering drugs: Stay off non prescribed drugs. 

• Balance Sleep: Try not to oversleep or undersleep, get enough sleep so that you feel well-rested. Stay on a regular schedule so that you can develop regular sleep habits. 

• Get Exercise: Try to do some sort of exercise every day. This doesn’t have to be intense exercise, you can start small by going on walks! 

I think that ABC PLEASE is an important skill to consider for the healing process, and is especially useful for survivors. By using ABC PLEASE, you are able to achieve emotional stability and become less vulnerable, hopefully allowing you to take back power from your abuser and be your best self.