Take Care of the Basics with PLEASE
Have you ever noticed that everything feels harder when you’re exhausted, hungry, sick, or already running on empty? Small problems can suddenly feel enormous, and it becomes much harder to respond calmly.
The PLEASE skill is a reminder that caring for your body also helps you care for your emotional health. It won’t prevent every difficult feeling, but it can make you less vulnerable to becoming completely overwhelmed by one.
PL — Treat Physical Illness
Don’t ignore signs that your body needs care. Take prescribed medications, attend medical appointments, and give yourself time to rest and recover when you’re sick.
E — Balance Your Eating
Try to eat regularly and give your body the nourishment it needs. Skipping meals or going too long without food can affect your energy, concentration, and mood.
A — Avoid Mood-Altering Substances
Alcohol and other substances may offer temporary relief but can intensify emotions, disrupt sleep, and make it harder to cope afterward.
S — Get Regular Sleep
Aim for a sleep routine that works for you. Even small improvements in the amount or consistency of your sleep can make emotions easier to manage.
E — Exercise Regularly
Move your body in ways that feel realistic and accessible. A short walk, gentle stretching, dancing in your kitchen, or any other movement you enjoy still counts.
You don’t have to do all of this perfectly. Think of PLEASE as a quick check-in: Is there something my body needs that might help this moment feel a little more manageable?
