DBT Skills Worksheet for Emotional Regulation: PLEASE

Many clients come in talking about relationship conflicts or emotional overwhelm, but the real issue often starts with basics like skipped meals, poor sleep, substance use, or untreated health problems. When someone's running on caffeine and three hours of sleep or dealing with chronic pain, they aren’t likely to have the emotional bandwidth for the interpersonal skills you’re trying to teach them.

This Dialectical Behavioral Therapy worksheet supports your client in building the PLEASE skills:

• Treat Physical Illness
• Engage in Balance Eating
• Avoid Mood-Altering Substances
• Get Quality Sleep
• Exercise

Consider using it with clients who struggle with emotional regulation but aren't sure where to start. Instead of jumping straight into complex emotion regulation techniques, it will help them identify which physical factors are undermining their emotional stability. Many clients find it easier to change concrete behaviors like sleep schedules before tackling more abstract emotional skills.