Why Self-Care Matters in Emotional Health

Emotions don’t exist in a vacuum—they’re deeply connected to our physical state. Lack of sleep, skipping meals, illness, or substance use can make even small problems feel overwhelming. DBT teaches that caring for the body is caring for the mind.

That’s where PLEASE and ABC PLEASE come in.

🧩 PLEASE – Taking Care of the Body

P – PhysicaL illness: Treat illnesses. Don’t ignore doctor’s visits or medications.
L – Balance Eating: Regular, balanced meals—not starving, not overeating.
E – Avoid mood-Altering substances: Limit or avoid alcohol, nicotine, drugs.
A – Balance Sleep: Maintain regular sleep, not too much, not too little.
S – Get Exercise: Move your body—walk, yoga, stretching, sports.
E – (sometimes added): General self-care like hydration or hygiene.

👉 When your body is cared for, your emotions are more stable.

🌱 ABC PLEASE – Building Positive Emotions

A – Accumulate positive emotions: Do small enjoyable activities daily (hobbies, music, spending time with loved ones).
B – Build mastery: Do things that give a sense of achievement—learning a skill, finishing a task.
C – Cope ahead: Mentally rehearse for difficult situations, prepare instead of panicking.

Combined with PLEASE, this becomes ABC PLEASE—a toolkit for long-term emotional resilience.

Case Example: Miss. P and Mood Swings

Miss. P, a 30-year-old teacher, noticed she became irritable and anxious during school terms. On review, she was sleeping only 4–5 hours, skipping meals, and relying on endless cups of coffee.

With PLEASE, she made simple changes—regular meals, fixed bedtime, and evening walks. With ABC, she added painting twice a week (Accumulate positives), completing small teaching projects (Build mastery), and rehearsing her responses before parent–teacher meetings (Cope ahead).

Her mood swings reduced significantly. She still had stress, but her baseline became steadier.

🗝️ Key Takeaway

• PLEASE = regulate your body to regulate your emotions.

• ABC PLEASE = add positivity and preparedness to strengthen resilience.

Emotional storms are harder to face if your foundation is shaky. These skills strengthen that foundation.

✨ About the Author

I’m Dr. Srinivas Rajkumar T., MD (AIIMS, New Delhi), DNB, MBA (BITS, Pilani), Consultant Psychiatrist.

📍 Apollo Clinic, Velachery, Chennai
📍 Kumar’s Healthcare, Chromepet

My areas of interest include:

• DBT and CBT for emotional regulation

• Addiction and de-addiction care

• Child and Adolescent Psychiatry (ADHD, Autism, Behavioural Issues)

• Geriatric Psychiatry (Dementia, Depression, Memory Clinics)

📞 8595155808 for appointments

Through this series, my goal is to show how small, consistent self-care practices can stabilize emotions and build resilience.