#please skill

This acronym is meant to help you remember to take care of your needs so that you are less vulnerable to things that can cause emotional crisis.

PL: treat PhysicaL illness. If you are not feeling well physically, research has shown this can affect you emotionally and mentally as well. Maybe taking care of your physical illness means setting reminders to take your medications, and schedule doctors appointments or anything else you need like that.

E: balance your Eating. Getting proper nutrition can be really critical to your mental health. This skill doesn't mean to go on a diet or anything super strict like that, but to make sure that you are getting proper nutrition. Even just making little changes can make a huge difference. Lacking certain vitamins can make a lot of mental health issues worse. Maybe for you this even means you start by getting a multivitamin!

A: avoid mind Altering substances. If mind altering substances, like alcohol, non prescribed drugs and even things like caffeine are making it harder to use your coping skills, then consider cutting back on them or not using them if possible.

S: get enough Sleep. We all know this is easier said than done! But an unhealthy sleep cycle can throw off so much. A lack of sleep can heighten emotions. Some tips include avoiding screentime for a half hour before bed, try to go to bed at the same time, try and make your bedroom a comforting place and ideal conditions for sleep whatever that means to you.

E: get regular Exercise. This is different for everyone! This doesn't mean you need to start weight lifting (though if you want to, by all means!) or running marathons. For some people, even adding a 30 minute walk to their day can make a huge difference. Maybe it's dancing around to music. There is a lot of research backing up the benefits of exercise on emotions, physical health and other things. Of course if you have certain physical limitations, then please check with your doctor before trying anything.

Yes, we all hate it when people say "have you tried exercise?" or "have you tried changing what you eat?" as a solution to our mental illnesses. It feels invalidating and dismissive. And no, doing these things isn't going to cure you but it can improve your symptoms and help you to use your coping mechanisms better.

Don't underestimate the benefits of taking care of your body. Even if doing these things can't cure you, not doing these things can certainly makes things harder for you. And you deserve things to be as easy as possible.

For increasing positive emotions and reducing emotional vulnerability

A. Accumulate positive experiences

Do more things you enjoy and participate fully in the activity

Don’t let negative thoughts intrude (like how the activity/emotion will end, or whether you think you deserve the positive), ignore them and just be in the moment.

Make plans and set goals for more positive experiences in the future (one goal at a time in small achievable steps so you make sure you get there)

Try making a list of enjoyable activities for future reference.

B. Build Mastery

Do something everyday that makes you feel competent and in control. Challenge yourself a little bit more as you go to increase your skills. Make it difficult but still possible.

Can be long term skills (like learning a language, playing an instrument, or crocheting) or short-term projects (building or remodeling something, teaching a pet a new trick).

If you can find something that combines the two even better. Like I use crochet. Learning stitches and techniques are long term skills that get easier/better the more you practice and you create things which are short term projects. Some other examples that combine both are art of any kind, carpentry, dance of any kind, any type of yoga or martial arts, writing, etc.

C. Cope Ahead

Plan ahead for emotional situations. Think about what skills will be most helpful and what you may need to bring with you. Rehearse difficult conversations in advance, crafting possible responses, planning how to react the the emotions that may arise.

Pl- treat physical illness

Treat and prevent illness by taking care of your body’s needs. This includes washing your hands to fight of germs and bacterias, staying hydrated, shower, brush your teeth, and so much more.

E- eat regular healthy balanced meals. for some that 3 square meals a day for others 5 smaller meals, with a balance of the different food groups. (Fun fact 3 square meals a day simply mean a satisfying meal with enough to eat). Avoid excess sugar and processed foods as they slow your body down because they are harder to process.

A- avoid mood-altering substances and negative influences. Mood altering substances can cause a short term high, but case many problems in the long term and can impair your bodies ability to produce its own happy chemicals. And negative influences will decrease your mood.

S- sleep the recommended amount for your age group. Keep you sleep area clean and calm to allow for optimal rest. Darkness and a cooler temperature are recommended for more restful sleep.

E- exercise to improve health and mood (endorphins are released during exercise which improves your mood). Anything from walking or yoga to martial arts or cardio, just get your body moving.

Me 10mins later after having a snack

I have a week off from uni, no lectures or seminars where I’m supposed to catch up on any readings I have missed or work on upcoming assignments. I’m going to use this week to re-balance my mental health and do more DBT skills.

What I aim to do this week: PLEASE SKILL: (Treat) PhysicaL Illnesses: - I’m going to speak to my therapist this week (maybe tonight) to check in with him and attempt to see my doctor about other medical issues.

Balanced Eating: - I will also organise my diet and start meal preps because when I go to university I mainly eat sandwiches, soups, chocolates and crisps. I want to eat 3 meals a day and not comfort eat.

Avoid Mood Altering Substances: I usually have a beer or some wine during the week especially on a long, hard day. But as I won’t be doing much, I will avoid these things.

Balanced Sleep: - I will definitely catch up on sleep because when I’m stressed I don’t sleep as much as I should and I have no reason to be up early this week.

Exercise: - I already go to the gym 3 days a week but as I won’t be walking as much as I usually do throughout this week, I will add an extra half an hour onto my gym time.

—– Dermatillomania: - I will wear a face mask everyday because when I’m stressed I break out on my face and as I’m trying not to pick, I must do something to keep my face clear. I also won’t be putting on any make up so my face can just be “comfortable”.

Hi anon!

That one is actually one of the linked ones in that post.