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ABC PLEASE
Use this guide to help you develop emotional resilience and decrease suffering from difficult emotions.
A - Accumulate Positive Emotions:
- Short Term: Be mindful of pleasant events such as listening to music, watching tv, drawing knitting, etc.
-Long Term: Avoid avoiding, identify values, take steps toward goals.
B - Build Mastery:
-Plan on doing something to build a sense of accomplishment.
-Plan for success rather than failure.
-Look for a challenge and gradually increase difficulty over time.
C - Cope Ahead:
-Describe possibly triggering situations.
-Plan coping or problem solving strategies.
-Practice coping effectively.
-Practice relaxation after coping practice.
P - Treat Physical Illness:
-Take care of your body.
-See a doctor when necessary
-Take prescribed medications as directed.
L - List Resources and Barriers:
-List tools and practices that will help with vulnerabilities.
-List issues and situations that will hinder healthy practices.
E - Balanced Eating:
-Don’t eat too much or too little.
-Eat regularly and mindfully throughout the day.
-Stay away from food that makes you feel overly emotional.
A - Avoid Mood-Altering Substances: Stay off drugs and alcohol.
S - Balanced Sleep:
-Try to get 8-9 hours of sleep daily.
-Keep a consistent bedtime and wake time.
E - Regular Exercise:
-Do some sort of exercise daily.
-Aim for 20-30 minutes of physical activity.
-Build flexibility and love your body.
*More DBT guides here*
Ugh me too! 😩 I have it as one of my ringtones I swap around and I’ve had it as my calendar alarm and my normal alarm for ages! It wakes me up perfectly every single time because I can’t help singing it. Same as run BTS, I have had that as my ringtone for a while and if you call me I will be singing it, so I will take a while to pick up 😂
B A S E L I N E_
they always come like this. i swear my heart cant handle this bub😩♥️🥰😍😭