A combined skill: ABC accumulates positive experience and resources; PLEASE looks after the physiological base. Together they lower overall vulnerability to emotional breakdowns. ABC: accumulate positive emotions, build mastery, prepare for difficult situations in advance. PLEASE: treat physical illness, eat balanced, avoid substances, keep the sleep schedule, exercise.
Step-by-step guide
- A — Accumulate positives: one positive experience daily, 30 minutes to 2 hours
- B — Build mastery: regularly do something that gives a sense of competence
- C — Cope ahead: rehearse a difficult situation in advance, build a plan "if X — then Y"
- P — PhysicaL illness: treat illness, take medication
- L — Eat balanced: balanced food, regular meals
- E — Avoid drugs/alcohol: minimize substances, especially in vulnerable periods
- A — Sleep: 7–9 hours, regular timing, sleep hygiene
- S — Exercise: 20–30 minutes of movement 3–4 times a week
When to use
- Early in therapy as psychoeducation about vulnerability
- As prevention of breakdowns
- When the client notices the pattern: not sleeping / not eating / not moving → breakdowns
- Daily, not only in crisis situations
- As the basis of a daily self-regulation plan
Key phrases
When you are vulnerable — breakdowns are more likely. Let us look: which positive experiences are missing? What are you doing for your mastery? And the body: how are you sleeping, eating, moving? Let us draw a plan
Follow-up questions
What one small pleasant thing can you add this week?
Is there something in PLEASE you are not taking care of right now?
How is your state this week linked to these factors?
Alternative phrasings
Let us draw a map: in which conditions are you the most stable?
What one change in PLEASE could lower your vulnerability?
Warnings
- ⚠️ Do not use as a reproach: "It is your fault, you do not sleep"
- ⚠️ In medical conditions (cancer, autoimmune) it requires adaptation
- ⚠️ In an eating disorder, special caution with the food items
- ⚠️ It works more slowly than emergency techniques, but the effect is longer-lasting
Source: Linehan, M. M. (1993, 2015). Based on the biopsychosocial model of vulnerability
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.