Why Reduce Emotional Vulnerability?
Emotional vulnerability occurs when your physical health, habits, or mindset make it harder to manage emotions. DBT offers practical strategies to strengthen your emotional resilience and reduce emotional extremes.
The ABC PLEASE Framework
A: Accumulate Positive Emotions
Build up a bank of positive experiences in your daily life to improve emotional balance.
Examples:
- Plan enjoyable activities each day.
- Focus on relationships that bring you joy.
B: Build Mastery
Do something every day that makes you feel accomplished or competent to boost your confidence.
Examples:
- Learn a new skill or hobby.
- Complete a small, manageable goal.
C: Cope Ahead
Plan ahead for challenging situations by visualizing how you’ll handle them effectively.
Examples:
- Rehearse what you’ll say during a difficult conversation.
- Identify coping strategies before a stressful event.
PLEASE Skills
Take care of your physical health to reduce vulnerability to emotional extremes.
Components:
- P: Treat Physical illness.
- L: Balance Eating.
- E: Avoid mood-Altering substances.
- A: Get Adequate sleep.
- S: Exercise regularly.
Tips for Success
To integrate these strategies into your life:
- Start small—focus on one or two components of the ABC PLEASE framework at a time.
- Track your progress to build consistency and confidence.
- Pair these strategies with mindfulness to stay present and aware of your needs.
Building resilience is a process, so be patient with yourself as you practice.