Blog

By Dr. Aaron Ellington, PhD, LPCC-S, LICDC-CS

Dialectical Behavior Therapy (DBT) teaches many practical skills for coping with emotions, handling stress, and improving relationships. One powerful—but sometimes overlooked—set of skills is PLEASE Master, a core distress tolerance tool. While many DBT skills focus on managing intense emotions in the moment, PLEASE Master emphasizes prevention. It’s about taking care of your body and health so that emotional crises are less likely to spiral out of control in the first place.

What Does PLEASE Master Mean?

The word “PLEASE” is an acronym reminding us to care for basic physical needs that directly impact mood and emotional stability. “Master” refers to building mastery through small daily actions that increase confidence and resilience.

• PL: Treat Physical iLlness – Take medications as prescribed, attend medical appointments, and rest when you’re sick. Physical health issues can worsen mood if ignored.
• E: Balance Eating – Skipping meals or overeating can throw off mood and energy. Eating regular, balanced meals supports emotional regulation.
• A: Avoid Alcohol and drugs – Substances may provide temporary relief but often intensify emotions and create long-term problems.
• S: Balance Sleep – Too much or too little sleep impacts concentration, mood, and stress tolerance. Aim for a regular sleep routine.
• E: Get Exercise – Moving your body, even for 10–15 minutes, can release tension and boost mood.
• Master: Engage in Mastery activities – Do something daily that gives you a sense of achievement or progress, whether it’s finishing a task, learning something new, or practicing a hobby.

Why PLEASE Master Is So Important

1. Prevents Emotional Vulnerability – When physical needs are neglected, emotions become harder to manage. PLEASE Master reduces vulnerability by stabilizing your foundation.
2. Supports Other DBT Skills – Skills like mindfulness, distress tolerance, or interpersonal effectiveness are harder to use when you’re exhausted, hungry, or unwell. Meeting basic needs makes the rest of DBT more effective.
3. Strengthens Resilience – Regularly practicing mastery helps you feel capable and builds confidence. This makes it easier to face challenges without feeling overwhelmed.
4. Encourages Long-Term Balance – Instead of only reacting to crises, PLEASE Master teaches proactive self-care, making emotional crises less frequent and less intense.

Everyday Ways to Practice PLEASE Master

• Schedule and attend routine health checkups.
• Keep regular meal and snack times to avoid mood swings from hunger.
• Track sleep patterns and build a calming bedtime routine.
• Replace alcohol or drugs with healthier coping tools like movement, relaxation, or connection.
• Move your body daily—walk, stretch, dance, or do yoga.
• Celebrate small wins each day, such as completing a task, learning something new, or keeping a promise to yourself.

Putting It All Together

PLEASE Master is about the basics—caring for your body and building confidence through daily mastery. It may seem simple, but neglecting these areas often makes emotional struggles worse. By practicing PLEASE Master consistently, you create a solid foundation for mental health, making it easier to use other DBT skills effectively and to weather life’s challenges with greater stability.

In Summary: DBT’s PLEASE Master skill reminds us that emotional health begins with physical care and daily mastery. By meeting your body’s needs and building small successes each day, you strengthen your resilience and give yourself the best chance to thrive. At Behavioral Health Services of Greater Cleveland, we specialize in evidence-based therapies like DBT that are tailored to your unique needs. Contact us today to schedule a consultation and explore the best options for your mental health journey. Behavioral Health Services of Greater Cleveland has two locations for in-person sessions (Rocky River and Medina), and Telehealth is available. Please call (866) 466-9591 ext. 0 for an intake.