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Take Care Of Yourself By Using ABC PLEASE

DBT (Dialectical Behavior Therapy) is a type of therapy that helps to focus on the present moment. This form of mindfulness can help everyone, not just those with a mental illness or substance use disorder. Practicing mindfulness can help nurture your mental health by being fully present. One specific DBT skill is ABC PLEASE. This skill helps to reduce vulnerability by staying in a wise mind. Read more below about the ABC PLEASE skill. 

Accumulate the positives

  • Build positive experiences
  • When someone is feeling down or dealing with something stressful, they may not want to complete activities. Even if you don’t feel like it, do something positive today. The more positive things you do, the more your brain and body will want. Create goals and complete them. Nurture relationships with friends and family. Don’t give up on positivity.
  • Be mindful of positive experiences
    • Focus on the present moment of positive experiences. Try not to let your mind stray. You deserve the positive experiences. Let yourself feel them.
  • Do not be mindful of worries
    • Your mind will probably wander at some point. Try not to pay too much mind to those negative thoughts and worries you may feel. 

Building mastery

  • Plan at least one activity each day
  • Accomplishing something each day helps to motivate you to do more and more each day.
  • Do a manageable but difficult activity
    • Although the activity should be something that is slightly difficult, make sure it is actually attainable. You don’t want to be failing at every activity you choose. 
  • Gradually increase the difficulty over time
    • Up the difficulty each time. If it gets too difficult, tone in back a bit. You can do this. 

Cope ahead

  • Describe the situation
  • Make sure you are using facts and not opinions to describe the situation. Be specific about the facts, too.
  • Decide on a coping skill to use for the emotional situation
    • Writing out the situation and the coping skill you need to use is a good way to get ready for the emotional situation.
  • Imagine yourself in the situation and rehearse for it
    • Imagine yourself completing the situation in the moment. You’ve got this!

Treat Physicaillness and take medications as prescribed.

Balance Eating in order to avoid mood swings.

Avoid mood-Altering substances so you have mood control.

Maintain good Sleep so you can enjoy your life.

Get Exercise to maintain high spirits.

If you are struggling to stay in the present moment, reach out to us at Villa Tranquil Recovery today. We can help you. Call now at 214-799-3080. We want to hear from you.