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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*