Scribd
Upload
535 views2 pages

ABC Please Skill

The ABC PLEASE skill is a distress tolerance technique used in Dialectical Behavior Therapy (DBT). It provides a framework to help individuals cope with intense emotions or distress through various self-care and emotional regulation strategies. The acronym stands for Accumulating positive emotions, Building mastery, Coping thoughts, treating Physical illness, Balancing sleep, Eating a balanced diet, Avoiding mood-altering substances, Situational planning, and Getting Emergency help. An example is provided of a student using the skill to cope after failing an exam by engaging in positive activities, building competence in a hobby, challenging negative thoughts, getting enough sleep and eating well.

Uploaded by

mentalhealth938
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
535 views2 pages

ABC Please Skill

The ABC PLEASE skill is a distress tolerance technique used in Dialectical Behavior Therapy (DBT). It provides a framework to help individuals cope with intense emotions or distress through various self-care and emotional regulation strategies. The acronym stands for Accumulating positive emotions, Building mastery, Coping thoughts, treating Physical illness, Balancing sleep, Eating a balanced diet, Avoiding mood-altering substances, Situational planning, and Getting Emergency help. An example is provided of a student using the skill to cope after failing an exam by engaging in positive activities, building competence in a hobby, challenging negative thoughts, getting enough sleep and eating well.

Uploaded by

mentalhealth938
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

The ABC PLEASE skill is a distress tolerance technique used in

Dialectical Behavior Therapy (DBT). It is an acronym that


stands for:

A - Accumulating positive emotions (or Activities)


B - Building mastery
C - Coping thoughts
P - Treating Physical illness
L - Balancing Sleep
E - Eating a balanced diet
A - Avoiding mood-altering substances
S - Situational planning
E - Getting Emergency help

The ABC PLEASE skill is designed to help individuals cope with


intense emotions, distress, or crisis situations by addressing
various aspects of self-care and emotional regulation.

Here's an example of how the ABC PLEASE skill can be used:

Imagine you're a student who just failed an important exam,


and you're feeling overwhelmed with emotions like
disappointment, anxiety, and self-doubt.

A - Accumulating positive emotions (or Activities): Engage in


an activity that brings you joy or a sense of accomplishment,
such as listening to your favorite music, going for a walk, or
spending time with a friend who uplifts you.

B - Building mastery: Identify a task or skill you can work on to


build a sense of competence and self-efficacy, such as
practicing a hobby or learning a new skill.

C - Coping thoughts: Challenge negative thoughts or self-


criticism with more balanced and realistic perspectives, such
as "One exam doesn't define my abilities" or "I can learn from
this experience and do better next time."

P - Treating Physical illness: If you're experiencing any


physical symptoms related to stress or illness, seek
appropriate medical attention or engage in self-care activities
like taking prescribed medication or getting enough rest.

L - Balancing Sleep: Ensure you're getting adequate and


consistent sleep, as lack of sleep can exacerbate emotional
distress.

E - Eating a balanced diet: Nourish your body with a balanced


diet, as proper nutrition can help regulate mood and energy
levels.

A - Avoiding mood-altering substances: Refrain from using


substances like alcohol or drugs, as they can worsen
emotional distress in the long run.

S - Situational planning: Develop a plan for addressing the


situation that caused the distress, such as studying more
effectively for the next exam or seeking academic support.

E - Getting Emergency help: If the distress becomes


overwhelming or you have thoughts of harming yourself or
others, seek immediate professional help or reach out to a
crisis hotline.

By incorporating the ABC PLEASE skill, you can address


various aspects of self-care and emotional regulation, which
can help you cope more effectively with intense emotions or
distressing situations.

You might also like