Using ABC Please to Manage Overwhelming Emotions with DBT

Dialectical Behavior Therapy (DBT) is an evidence-based treatment that effectively treats various mental health conditions. One of the core components of DBT is emotion regulation, which involves the ability to manage and regulate intense and overwhelming emotions. ABC PLEASE is a DBT skill that can help individuals manage their emotions healthily and effectively.

ABC PLEASE is an acronym for Accumulating positive emotions, Building mastery, Coping ahead, PLEASE (treating Physical illness, balancing Eating, avoiding substances, balancing Sleep, and getting Exercise) and focusing on Small goals. Let's take a closer look at these components and how they can be used to manage overwhelming emotions.

Accumulating Positive Emotions

Accumulating positive emotions involves engaging in activities that bring joy, pleasure, or a sense of accomplishment. When we feel overwhelmed by negative emotions, forgetting what makes us happy can be easy. By intentionally engaging in activities that bring us positive emotions, we can help balance out the negative emotions and improve our overall mood.

Examples of activities that can help us accumulate positive emotions include:

• Spending time with loved ones.
• Listening to music.
• Practicing a hobby.
• Doing something kind for someone else.

It's important to remember that these activities don't need to be grand gestures - even small moments of joy or accomplishment can help us accumulate positive emotions.

Building Mastery

Building mastery involves setting and achieving goals that help us feel capable. When we feel overwhelmed by negative emotions, it can be easy to feel like we are not in control of our lives. By setting and achieving goals, we can regain control and feel more confident in our abilities.

Examples of goals that can help us build mastery include learning a new skill, completing a task we have been putting off, or challenging ourselves to step outside our comfort zone. It's essential to set goals that are realistic and achievable, as accomplishing these goals can help improve our self-esteem and confidence.

Coping Ahead

Coping ahead involves planning and preparing for situations that may trigger overwhelming emotions. When we feel overwhelmed, thinking clearly and developing effective coping strategies can be challenging. By planning, we can identify potential triggers and develop strategies to manage them healthily and effectively.

Examples of coping strategies that can be used beforehand include deep breathing exercises, visualization techniques, and positive self-talk. It's essential to practice these strategies ahead of time so that they become familiar and easier to use when we need them.

PLEASE

When we feel overwhelmed by negative emotions, it can be easy to neglect our physical health, making it harder to manage our emotions effectively. PLEASE is an acronym for treating Physical illness, balancing Eating, avoiding substances, balancing Sleep, and getting Exercise. These five components are essential for maintaining our physical and emotional well-being.

Focusing on Small Goals

Focusing on small goals involves breaking down larger goals into smaller, more manageable steps. When we feel overwhelmed by negative emotions, it can be not easy to see the bigger picture and feel motivated to progress. By breaking down larger goals into smaller, more manageable steps, we can feel more motivated and accomplished as we progress.

Examples of small goals include completing a task on our to-do list, taking a short walk, or spending 10 minutes practicing mindfulness. Focusing on these small goals can gradually build momentum and progress toward our larger goals.

Final Thoughts

ABC PLEASE is a DBT skill that can be used to manage overwhelming emotions healthily and effectively. By engaging in activities that bring us positive emotions, setting and achieving goals.

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Grouport Offers Online DBT Skills Groups

Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy offers a 12-week program that can help you develop new skills to replace negative behaviors and emotions.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.

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