EP 34: Utilizing PLEASE(D) Skills to Manage Stress & Mood

Hello! Dr. L here, bringing you another episode of Mindful Living. Yessss, I am a day late. Happy Belated Thanksgiving!

On this episode I bring you the acronym, PLEASE! PLEASE was originally an acronym for skills within Dr. Marsha Linehan’s Dialectical Behavioral Therapy. I found an updated version of this acronym called PLEASED. Many scholars, psychologists and mental health professionals have since created updated versions of DBT and its tools and techniques. One such author is Lane Pederson, who wrote The Expanded Dialectical Behavioral Therapy Skills Training Manual (Second Edition, 2017). In this version, PLEASED (yep, a D was added) stands for the following:

P: Physical Health
L: List resources and barriers
E: Eat balanced meals
A: Avoid drugs and alcohol
S: Sleep between 7 and 10 hours
E: Exercise for 20 to 60 minutes a few days per week
D: Daily (Use PLEASED skills daily)

I provide my definition and opinions for each letter of the acronym. For the exact definitions of PLEASE from Marsha Linehan, this information is found free online, as well as many other mental health professional’s version of this acronym.

I hope this episode helps you in some way! Until next time. 🙂

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Lane Pederson, PsyD, LP, DBTC is not affiliated or associated with Marsha M. Linehan, PhD, ABPP, or her organization.

EP 22- *Bonus Episode* A Quick Guide To Riding A Craving Or Emotion Wave

Hi! This is a quick guided meditation for riding a crave or emotion wave. What does that mean? If you feel discomfort caused by stress, emotions or a craving and it feels overwhelming or you find yourself using energy to distract from it, then listen to this. It can be hard to sit and actually feel the discomfort of a craving or emotion, but having a guide may help. This 5 minute guide runs you through the tools to actually feel the discomfort. It takes much more energy to avoid/distract from “feeling our feels,” but actually feeling them isn’t very fun either, which is why this quick guide is presented to you, now.

Here is what we do in this short meditation:

-Mindful feeling
-Exercising controlled attention
-Belly breathing
-Mindful listening
-Mindful observation
-Mindful tasting
-Mindful smelling
-Active body relaxation and grounding

Repeat this short meditation as many times as you need. If you found this helpful please leave a review on Apple Podcasts or Spotify and say hello on IG! 🙂 @drcecilialopez