PLEASE Skills

Navigating Trauma and Emotions with Physical Self-Care: The Power of PLEASE Skills

Emotions can be wild and unpredictable, making us cry during dog food commercials or curse when handed the wrong coffee. Managing these emotions starts with taking care of our physical health. However, trauma can significantly impact our ability to maintain good physical self-care for various reasons.

Some of us grew up experiencing neglect, leaving us without the framework to maintain self-care. Others were taught that we didn't deserve to care for ourselves, viewing good sleep or proper meals as selfish. Severe physical trauma may have led us to disconnect from our bodies, making it difficult to recognize hunger cues or feel safe enough to sleep. All these factors can complicate physical self-care.

Enter the PLEASE skills, developed by psychologist Dr. Marsha Linehan. This acronym helps us remember the essentials for maintaining emotional stability:

Treat Physical iLlness (PL)

When your body feels like a broken-down Tesla, it’s hard to keep your emotions in check. If you're sick or feeling achy, see a doctor and follow medical advice. Ignoring your health is like ignoring a car's check engine light; eventually, you'll break down, and it might be at the worst possible moment.

Balanced Eating (E)

Nutrition plays a crucial role in our physical and emotional well-being. Eating a balanced diet isn’t about nibbling on gluten-free celery sticks and air; it’s about regular meals to maintain stable blood sugar levels, preventing mood swings and irritability. Eat a variety of foods that provide essential nutrients and avoid skipping meals. Notice how different foods affect your mood and energy levels. (It might not be a coincidence that you feel sluggish after double-fisting cake and pizza at a coworker's party.)

Avoid Mood-Altering Substances (A)

Sometimes a glass of wine or an extra cup of coffee feels like the solution to all of life’s problems. But remember, you're not funnier when drunk—just louder. Substances provide temporary relief but often lead to greater emotional instability in the long run. Minimizing or avoiding mood-altering substances helps maintain emotional balance and improves mental health.

Balance Sleep (S)

Sleep is fundamental to emotional regulation. Poor sleep increases stress, irritability, and emotional vulnerability. Staying up too late binge-watching your favorite show can turn you into a grumpy troll the next day. Aim for a consistent sleep schedule with sufficient rest each night. Develop a relaxing bedtime routine, create a comfortable sleep environment, and avoid activities that interfere with sleep, like using electronic devices before bed. Quality sleep is essential for a stable emotional state.

Get Physical Exercise (E)

Exercise releases endorphins (natural mood lifters) and reduces stress, anxiety, and depression. Aim for at least 30 minutes of moderate exercise most days. Choose activities you enjoy, whether it's walking, dancing, yoga, or team sports. Physical exercise benefits your body and greatly enhances your emotional well-being.

To Recap:

By incorporating PLEASE skills into your daily routine, you create a solid foundation for emotional regulation. Taking care of your physical health is the first step in managing your emotions effectively. Small changes can lead to significant improvements in how you feel and handle life’s challenges. Stay cool, stay calm, and take care of yourself!

Professional Help:

The material in this post is for informational and entertainment purposes only and is not a replacement for medical or mental health treatment. For optimal physical health, establish a relationship with a primary care physician (PCP) and attend regular check-ups.