PLEASE: PLEASE is a DBT skill that helps remind us to take care of the basics. When we’re feeling especially agitated, despondent, or reactive, taking the time to check in and provide care for our bodies in the following areas can sometimes provide some immediate relief:
PhysicaL illness – Get good physical care, take prescribed medication, and seek treatment for untreated issues.
Eating – Eat diverse, nourishing foods, and mindfully reject diet culture messaging to avoid associating food and shame.
Altering drugs – Avoid mood-altering substances and only take prescribed drugs in the prescribed amounts.
Sleep – Try to get at least 7 hours of sleep to support physical and mental health.
Exercise – Move your body. If a full workout feels overwhelming, try just going outdoors for a bit (research indicates it can help).
 
Part of my Dialectical Behavior Therapy (DBT) sticker series, this 3" x 1.5" durable vinyl sticker highlights the key DBT skill PLEASE: a shorthand reminder to care for your Physical health, balance Eating, avoid mood-Altering substances, get adequate Sleep, and Exercise regularly.
 
Illustrated by a licensed therapist, this stickers is part of a series designed to make mental health concepts more visual, approachable, and memorable- whether you're in session, studying DBT, or just want to support your own emotional regulation.
 
Printed on high-quality, weatherproof vinyl, it’s perfect for water bottles, laptops, planners, or therapy office decor.
 
Learn More: Read more about DBT Skills and Concepts.
 
Mental Health Stickers: My series of mental health stickers is designed to help practitioners and mental health enthusiasts share psychological concepts in a fun and engaging way.