Finding Balance from the Inside Out: How the DBT ABC PLEASE Skill Strengthens Your Daily Wellness

In a world that pushes us to move faster, achieve more, and stay constantly connected, maintaining emotional balance can feel like trying to steady yourself on shifting sand. Wellness isn’t only about spa days or the occasional deep breath—it’s about building the inner resilience and daily habits that keep you grounded, even when life becomes demanding.

One powerful, research-supported tool for cultivating emotional stability comes from Dialectical Behavior Therapy (DBT): the ABC PLEASE skill. While originally created for people struggling with big emotions, this skill benefits anyone looking to feel more regulated, centered, and mentally well.

Let’s break down how this skill can transform your daily life.

A — Accumulate Positive Experiences (Short- & Long-Term)

Your brain needs positivity the same way your body needs nutrients. Intentionally increasing positive moments—big or small—helps buffer you against stress.

Try This:

• Schedule small pleasures each day: a warm drink, your favorite playlist, 10 minutes of sun.

• Invest in long-term joy: plan a vacation, work toward a hobby goal, reconnect with a passion project.

These moments aren’t indulgent—they’re preventative care for your emotional health.

B — Build Mastery

Confidence grows when you consistently do things that challenge you in manageable ways. Building mastery strengthens your belief in your ability to handle life.

Try This:

• Pick a small, achievable daily task: making your bed, doing 5 minutes of stretching, cooking one simple meal.

• Gradually increase difficulty over time to create steady momentum.

Mastery combats helplessness and strengthens resilience.

C — Cope Ahead

Stressful events are easier to navigate when you’ve mentally rehearsed how you’ll handle them. Preparing ahead reduces anxiety and improves emotional self-control.

Try This:

• Identify an upcoming challenge.

• Envision step-by-step how you want to respond.

• Visualize yourself coping effectively.

• Plan what support or tools you’ll need.

It’s emotional rehearsal—your brain becomes familiar with success before the moment even arrives.

PLEASE — Taking Care of Your Body to Protect Your Mood

Our physical health and emotional health are deeply connected. The PLEASE skill offers a roadmap for caring for your body so your mood has a stable foundation.

PL — Treat Physical Illness

Unmanaged health issues drain energy and mood. Prioritize checkups, take medications as prescribed, and listen to your body.

E — Balance Eating

Eat regularly and nourish yourself with meals that keep your energy stable. Skipping meals or restricting intake can cause irritability, brain fog, and emotional vulnerability.

A — Avoid Mood-Altering Substances

Alcohol and drugs (unless prescribed) disrupt emotional balance. Avoiding them helps you stay grounded and clear-minded.

S — Balance Sleep

Your sleep rhythm affects every part of your day. Aim for consistent sleep and wake times, a calming evening routine, and an environment that supports rest.

E — Exercise Regularly

Movement releases stress and increases well-being. You don’t need a gym—walking, stretching, dancing in your living room all count.

Putting It All Together

ABC PLEASE isn’t about perfection—it’s about strengthening your emotional foundation one small choice at a time. When you consistently care for your mind and body, you give yourself the stability to weather stress, show up with intention, and feel more capable of creating the life you want.

Wellness starts with nurturing yourself from the inside out. Today, choose one piece of ABC PLEASE to practice. Small shifts create powerful changes.