PLEASE Skill#

Emotional RegulationWeek 7

The building blocks to good emotional regulation, i.e. the foundational tier of Maslow’s hierarchy of needs.

Feeling rough? Always ask: What can I do right now to feel better?

It’s important to have awareness of our base needs in daily life; if they’re not attended to, we’re more likely to:

be vulnerable to negative emotions
experience & focus on the negatives rather than the positives
struggle accessing wise mind, being mindful or using skills.

PL

Physical Health#

Treating physical illness.

Go to the doctors/pharmacy if there are any concerns/symptoms
Take medications as prescribed

E

Eating#

Eating regularly & in balance.

Eat a balanced diet
Keep hydrated
Avoid eating/drinking foods with lactose/milk in
Eat three meals a day

A

Avoid substances#

List any mood altering substances used.

Avoid alcohol
Avoid energy drinks
Avoid smoking

S

Sleep#

Describe hours of sleep; how long was it, and was it restful?

Practise a balanced sleep routine
Avoid using technology/screens in bed (where possible).
Try meditations/calming music
Clear your mind before bed

E

Exercise/Escape#

Describe any exercise or outings; what did you do today?

Do some exercise
Go to the gym
Go for a walk
Do some gardening
Do some stretches or yoga
Do some errands
Meet up with friends