There are a million tricks, coping skills, and strategies to manage anxiety, stress, and depression, and everyone will have their favorite methods that work best for them. There are some methods, though, that work well for just about everyone. In this article, we’ll take a look at the PLEASE skill from Dialectical Behavior Therapy, or DBT.
The PLEASE skill outlines ways we can take care of our bodies to set us up for success. When we’re not feeling great physically, this can almost always affect our mental and emotional state.
To a certain extent, we can push ourselves and our bodies when we’re not feeling our best, like when you soldier through a work day despite bad allergies or make yourself go spend time with friends after work even though you didn’t sleep great the night before. But! Our bodies need rest, nourishment, and TLC; they can’t run on no sleep and junk food indefinitely.
Work with your body, treat it well, and you’ll find that you’ll be less affected by negative emotions like anxiety and stress.
The PLEASE Skills
PL: Treat PhysicaL Illness.
In the U.S., we have a culture of coming to work even though we’re sick in the name of “commitment” and “hard work”. Have you ever seen a coworker come to work sick? Are you in awe of their work ethic? Or, more likely, annoyed that now you’re exposed to their germs? When you’re sick, take it easy, stay home when you need to, and see a doctor when necessary. Take your medications as prescribed.
E: Balanced Eating
Eating too little can make us irritable and shorten our patience with ourselves and others. Avoid too much sugar and especially caffeine, as this can increase anxiety. Eat healthy foods, leafy greens, protein, and avoid too much grease and processed foods, etc.
A: Avoid Mood-Altering Drugs
Take your prescribed medications, but stay off other mood-altering substances. This includes alcohol, nicotine, and caffeine, too. A great quote I heard once is “Drinking is borrowing happiness from tomorrow.”
S: Get Good Sleep
This is probably the biggest one for me. Sleep affects so much! Make sure you’re allowing yourself sufficient time to sleep, ideally at least 6-8 hours, but everyone will have a sweet spot of time slept that makes them feel their best. For me, I have to get at least 7 hours or I feel a little off throughout the day. If you’re in college, try not to get caught up in the competition to see who has slept the least while studying–after a certain point, your brain stops taking in information if you’re too tired, anyway.
E: Exercise
Full disclosure, I struggle with this one the most. BUT exercise has been shown in many, many studies to help combat anxiety, depression, and stress level. About 20 minutes a day is ideal, but really any kind of movement is better than nothing! If you have a hard time exercising, get creative and try to find something you’ll actually enjoy, like taking a walk with your partner or a friend, playing an exercise video game, or watching a YouTube dance instructional video.
Do you care for your body like it’s a precious African Violet? Or like a Cactus, you remember to water once a month?
Find balance, feel at peace. Reach out and connect with an Austin EMDR Therapist today.
