DBT – ABC PLEASE Skills of Emotion Regulation (Part One)

Think of yourself as a builder.

The DBT skills are your building blocks for your house of emotional resilience.

Mindfulness skills are your foundation. Consciously using Mindfulness skills in everyday life have many known evidence-based benefits, all supported by alot of recent research. The relaxation response invoked by a daily habit of mindfulness will benefit your physiology and psychology – your mindbody.

The ABC PLEASE skills are the first floor in the house of happiness.

The benefits of consciously applying the positive psychology of the ABC PLEASE skills in your everyday life is also supported by alot of recent research. Training yourself to develop habits of joy and contentment will help stabilize the storm of agitated, painful emotion.

Remember, Mindfulness skills are the solid foundation.

Emotional regulation skills are the first floor, complete with a smooth, strong, tiled floor and high impact doors and windows for weathering emotional hurricanes.

ABC is the nice stable, tiled first floor, solid and smooth, enabling emotional stability and resilience. PLEASE is the high impact window and doors, giving you the strength to stand in your own power.

How to weather the storms of high emotion?

Develop the solid ABC first floor.

A Accumulate Positive Emotions

Research shows positive events decrease the impact of negative events. Negative events are painful and the absence of positive events are painful. Plus, you need to build up positive events in your life. You need to create both short-term and long-term positive events as your first floor. Short-term positive events are things that make you feel good in the now, and long-term positive events are things that create a lasting sense of happiness.

B Build Mastery

What a wonderful concept this is! Consciously choose to do things that you are good at. Are you good at gardening? Cooking? Creating a small side business? Crocheting? Volunteering? Choose some things you are good at and then focus on doing them! Walking your dog? Scrapbooking? Kayaking? Swimming? Gym work? Yoga? Do it! Schedule it! Complete it! Feeling competent helps chase those “I’m not good enough” blues away.

C Cope Ahead

Coping ahead means thinking ahead about situations that you are going into that may cause you distress, then planning a coping strategy ahead of time. Rehearse your strategy in your mind, or even write out something you may want to say. There is alot of research to support that imaginal rehearsal is effective in building new skills.

The PLEASE aspect of ABC PLEASE will be discussed in Part Two

Useful DBT Skills Training articles:

What is Dialectical Behavior Therapy? http://bit.ly/2c3dm9X

DBT Wise Mind Walk the Middle Way http://bit.ly/2uUf0XR

#StopSuicide and DBT Distress Tolerance Skills http://bit.ly/2c2lpss

DBT Radical Acceptance http://bit.ly/2dhE3vv

DBT STOP and TIP Skills: Life is Worth Living Even There is Pain  http://bit.ly/2iuTm7M

DBT Skill: Distract Yourself from Negative Thoughts and Feelings http://bit.ly/2DBuFNq

Six DBT Skills to Nurture Yourself During Holiday Rush http://bit.ly/DBTHolidaySkills

DBT Mindfulness WHAT Skills: Adult Coloring Books http://bit.ly/DBTWhatColor

DBT Mindlfulness Everyday Live: HOW Skills

DBT Skills for the Fourth Trimester http://bit.ly/DBTFourthTrimester

DBT Emotion Regulation Overview

DBT Emotion Regulation Skills

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