ABC PLEASE Skill
Following the previously learned sets of ‘Understanding and Labeling Emotions’ and ‘Modifying Emotional Responses,’ we now move on to the ‘Reducing Vulnerability to Emotional Reactions’ set, which begins with the ABC PLEASE skill.
Through this skill, we learn how to design our daily lives in a way that makes us less vulnerable to distressing emotions and less sensitive overall. By reducing factors that contribute to negative emotions and mood states, we can diminish emotional suffering.
People can become more vulnerable to distressing emotions in certain situations. This vulnerability can lead to heightened reactions to events that trigger these emotions. As a result, ineffective behaviors may be engaged in, and the negative cycle perpetuates itself when any adverse event occurs, making one even more susceptible.
To decrease vulnerability to emotional reactivity, remember ABC PLEASE!
A Accumulate positive experiences,
B Build mastery,
C Cope ahead for emotional situations,
P Treat physical illness,
L Balanced eating,
E Avoid mood-altering drugs,
A Balanced sleep,
S Get exercise.
Songhee Chae, M.A. / DBT Institute of Korea