ABC PLEASE skills
For increasing positive emotions and reducing emotional vulnerability
A. Accumulate positive experiences
Do more things you enjoy and participate fully in the activity
Don’t let negative thoughts intrude (like how the activity/emotion will end, or whether you think you deserve the positive), ignore them and just be in the moment.
Make plans and set goals for more positive experiences in the future (one goal at a time in small achievable steps so you make sure you get there)
Try making a list of enjoyable activities for future reference.
B. Build Mastery
Do something everyday that makes you feel competent and in control. Challenge yourself a little bit more as you go to increase your skills. Make it difficult but still possible.
Can be long term skills (like learning a language, playing an instrument, or crocheting) or short-term projects (building or remodeling something, teaching a pet a new trick).
If you can find something that combines the two even better. Like I use crochet. Learning stitches and techniques are long term skills that get easier/better the more you practice and you create things which are short term projects. Some other examples that combine both are art of any kind, carpentry, dance of any kind, any type of yoga or martial arts, writing, etc.
C. Cope Ahead
Plan ahead for emotional situations. Think about what skills will be most helpful and what you may need to bring with you. Rehearse difficult conversations in advance, crafting possible responses, planning how to react the the emotions that may arise.
Pl- treat physical illness
Treat and prevent illness by taking care of your body’s needs. This includes washing your hands to fight of germs and bacterias, staying hydrated, shower, brush your teeth, and so much more.
E- eat regular healthy balanced meals. for some that 3 square meals a day for others 5 smaller meals, with a balance of the different food groups. (Fun fact 3 square meals a day simply mean a satisfying meal with enough to eat). Avoid excess sugar and processed foods as they slow your body down because they are harder to process.
A- avoid mood-altering substances and negative influences. Mood altering substances can cause a short term high, but case many problems in the long term and can impair your bodies ability to produce its own happy chemicals. And negative influences will decrease your mood.
S- sleep the recommended amount for your age group. Keep you sleep area clean and calm to allow for optimal rest. Darkness and a cooler temperature are recommended for more restful sleep.
E- exercise to improve health and mood (endorphins are released during exercise which improves your mood). Anything from walking or yoga to martial arts or cardio, just get your body moving.