Emotion Regulation
Reducing Vulnerability: PLEASE + Build Mastery
Strengthen emotional resilience by caring for your body (PLEASE) and scheduling mastery-building activities.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Physical Illness (P)
Note medical/mental health tasks—appointments, meds, treatment steps—to keep illness managed.
2
Balanced Eating (L)
Plan meals/snacks that fuel you consistently. Notice urges to skip or overeat.
3
Avoid Mood-Altering Substances (E)
Track alcohol, drugs, or misuse of prescriptions. Set limits or supports.
4
Sleep (E)
Record bedtime/waketime targets, sleep hygiene habits, and wind-down routines.
5
Exercise (S)
Choose realistic movement that supports mood—walks, stretching, workouts.
6
Build Mastery
Add tasks that grow competence: learning, finishing projects, practicing skills.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Weekly example
Illness: refill inhaler, therapy Tuesday. Eating: three balanced meals + afternoon snack. Substances: skip weeknight drinks. Sleep: lights out 11pm, phone outside room. Exercise: 20-minute walks. Mastery: complete design tutorial, submit proposal.
Practice Activity
Fill in PLEASE + Build Mastery for the upcoming week. Check boxes daily to notice patterns.
Which PLEASE habits slip first when stress rises?
What support do you need to keep them on track?
What mastery task will boost your confidence this week?
How does following the plan affect your mood ratings?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha