DBT Please Skills Lists

Enhance emotional well-being with the DBT Please Skills List—practical, emotional regulation and resilience strategies.

By Joshua Napilay on Feb 29, 2024.

Fact Checked by Ericka Pingol.

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What is a DBT Please Skills List?

The DBT Please Skills List is valuable for anyone practicing Dialectical Behavior Therapy (DBT) or looking to enhance their emotional regulation and coping abilities. DBT is a form of cognitive-behavioral therapy that focuses on helping individuals develop skills to manage intense emotions, improve interpersonal relationships, and increase their overall quality of life. This list is a comprehensive compilation of techniques and strategies individuals can use to regulate their emotions and build emotional resilience effectively.

The acronym "PLEASE" represents five critical components of self-care that contribute to emotional well-being: Physical illness, Eating balanced meals, Avoiding mood-altering substances, Sleeping well, and Exercising. Each aspect of the acronym is equally significant in contributing to emotional resilience, and by internalizing and applying these practices, individuals can cultivate a stronger foundation for emotional regulation.

The list empowers individuals to navigate challenging situations more effectively, make informed decisions, and respond to emotions in healthier and more constructive ways. By incorporating these skills into daily life, individuals can build emotional resilience that will support them in managing difficult times and achieving a higher quality of life.

This resource is essential for individuals undergoing Dialectical Behavior Therapy, providing practical guidance on enhancing emotional well-being through self-care practices. It offers a comprehensive understanding of the PLEASE acronym and its components, facilitating the development of valuable life skills for dynamic management. Whether practicing DBT or striving to enhance your emotional regulation, incorporating the into your daily routine can help you build emotional resilience and achieve a more fulfilling life.

Printable DBT Please Skills List

Download this DBT Please Skills List to enhance emotional wellbeing.

How does it work?

The DBT Please Skills List is a systematic and actionable tool within Dialectical Behavior Therapy (DBT) to foster emotional regulation and resilience. Here's a brief breakdown of its operational process:


Familiarize yourself with the DBT Please Skills List document, recognizing its significance in enhancing emotional well-being.


Obtain the printable DBT Please Skills List, whether through physical or digital means.


Read through the resource to understand the concept of "PLEASE" - Physical illness, Eating balanced meals, Avoiding mood-altering substances, Sleeping well, and Exercise.


Reflect on your current adherence to each component of the PLEASE acronym, gauging how well you incorporate these practices into your daily life.

Setting Goals

Identify areas where you can improve your self-care practices. Pinpoint specific goals related to physical health, nutrition, substance use, sleep patterns, and exercise routines.


Actively integrate the identified self-care practices into your routine. Strive to maintain a balanced lifestyle by focusing on each component of the PLEASE acronym.

Regular Review

Continuously review your progress. Assess whether you are striving to achieve your goals and optimize emotional well-being.


Modify your approach as needed. Adapt your strategies based on real-time experiences and results.

Feedback Loop

Engage in a feedback loop with yourself. Acknowledge achievements and reflect on challenges to refine your emotional regulation techniques further.

Holistic Growth

Embrace the holistic growth facilitated by the DBT Please Skills List. Witness the evolution of your emotional resilience and regulation prowess over time.

DBT Please Skills Lists Example (sample)

A tangible manifestation of the efficacy of the DBT Please Skills List can be witnessed through a sample scenario. Imagine accessing the DBT Please Skills List PDF, where the acronym "PLEASE" is a beacon of guidance. As you delve into the resource, you encounter practical insights and strategies to fortify emotional well-being.

Consider a scenario where an individual seeks to enhance their emotional regulation skills. They conscientiously review each component of "PLEASE": they prioritize their physical health to counteract illness, embrace balanced meals to nourish their body and mind, abstain from mood-altering substances, establish healthy sleep patterns, and integrate regular exercise into their routine.

Through this example, the DBT Please Skills List proves to be more than words on paper; it evolves into a dynamic toolkit for self-improvement. The individual's journey becomes a testament to the resource's impact, showcasing how the amalgamation of these practices can forge a profound positive change in emotional resilience and well-being.

Download this DBT Please Skills List Example:

DBT Please Skills Lists Example (sample)

When would you use this Form?

The DBT Please Skills List proves invaluable in various scenarios, offering a structured approach to enhance emotional well-being and resilience. Here's when this resource becomes particularly effective:

  • Dialectical Behavior Therapy (DBT) Sessions: Integrate the DBT Please Skills List into therapy sessions as therapists guide clients through developing practical strategies for emotional regulation. This resource aligns seamlessly with the core principles of DBT.
  • Exploring Self-Care Strategies: Individuals looking to bolster their emotional management toolkit can use the DBT Please Skills List. It provides a systematic guide to fostering self-care habits that contribute to improved well-being.
  • Stressful Life Transitions: During challenging life transitions, such as moving, changing jobs, or personal upheavals, the DBT Please Skills List offers concrete techniques to navigate emotions effectively, fostering stability in uncertain times.
  • Group Discussion: Facilitators of support groups, workshops, or therapy sessions can utilize the DBT Please Skills List to structure discussions around emotional regulation. It serves as a springboard for sharing experiences and strategies.
  • Mental Health Education: Educational institutions can incorporate the DBT Please Skills List to educate students about managing emotions and practicing self-care. It equips them with valuable life skills essential for overall well-being.
  • Ongoing Personal Growth: Anyone on a personal development journey can use the DBT Please Skills List to fine-tune emotional regulation techniques. Regularly revisiting and implementing the list can lead to lasting positive change.

The DBT Please Skills List finds its application when seeking guidance on emotional regulation, whether in therapeutic settings, educational environments, personal growth endeavors, or times of upheaval. Its adaptable nature ensures relevance across diverse situations where bolstering emotional well-being is paramount.


Harnessing the Free DBT Please Skills List brings forth a host of advantages, proving instrumental in cultivating emotional well-being and resilience:

1. Structured Self-Care

The resource provides a structured framework for individuals to engage in systematic self-care practices, fostering emotional balance and stability.

2. Enhanced Emotional Regulation

Users can refine their emotional regulation skills by adhering to the PLEASE acronym, effectively managing intense emotions and stressors.

3. Practical Guidance

The list offers actionable strategies and techniques that users can seamlessly incorporate into their daily lives, translating theory into practical habits.

4. Personalized Approach

Users can tailor their utilization of the DBT Please Skills List, focusing on areas that align with their specific emotional needs and challenges.

5. Improved Coping Mechanisms

Individuals can develop healthier coping mechanisms through the resource's guidance, reducing impulsive reactions and promoting thoughtful responses.

6. Long-Term Resilience

Consistent implementation of the skills outlined in the list cultivates enduring emotional resilience, fortifying individuals against future challenges.

Incorporating the Free DBT Please Skills List into one's routine reaps multifaceted rewards, nurturing emotional well-being and fostering a profound self-mastery.

Why use Carepatron as your DBT Please Skills List app?

When it comes to effectively harnessing the potential of a DBT Please Skills app, Carepatron emerges as the optimal choice for several compelling reasons.

  • Tailored to Emotional Well-being: Carepatron specializes in crafting tools that cater to emotional well-being and mental health. The DBT Please Skills app is designed with a deep understanding of the intricacies of Dialectical Behavior Therapy (DBT) and its significance in fostering emotional regulation.
  • Evidence-Based Approach: The DBT Please Skills app by Carepatron is rooted in evidence-based practices. It draws from the rich history of DBT, integrating the core principles and techniques that research has shown to be effective in enhancing emotional resilience and management.
  • Comprehensive Resource: Carepatron's DBT Please Skills app offers an extensive repository of resources. It doesn't merely list the PLEASE acronym but delves into each component, providing in-depth insights, actionable tips, and practical strategies to aid users in seamlessly integrating these practices into their lives.
  • User-Centric Experience: Carepatron prioritizes the user experience. The app is intuitively designed, ensuring that individuals can easily navigate the information and effectively engage with the content. Its user-centric approach makes it accessible and valuable for both individuals and practitioners.
  • Integration of Technology: By utilizing Carepatron's DBT Please Skills Software, individuals can leverage the convenience of technology to enhance their emotional well-being journey. The app offers a digital platform to access resources anytime, fostering consistent practice and growth.
  • Expertise and Trustworthiness: Carepatron is founded on a bedrock of knowledge in mental health. Its team of professionals ensures that the DBT Please Skills app is accurate, reliable, and aligned with the principles of Dialectical Behavior Therapy.

Carepatron's DBT Please Skills app is the ideal choice due to its tailored focus on emotional well-being, evidence-based approach, comprehensive resources, user-centric design, technological integration, and unwavering commitment to expertise and trustworthiness. For those seeking a reliable and effective tool to enhance their emotional regulation skills through DBT, Carepatron offers a compelling solution.

Clinical Documentation Software


Ackerman, C. E., MA. (2023). 20 DBT Worksheets and Dialectical Behavior Therapy Skills. PositivePsychology.com. https://positivepsychology.com/dbt-dialectical-behavior-therapy/

DBT Skills in 5 minutes or Less! (n.d.). YouTube. https://www.youtube.com/playlist?list=PLVlLbxLe1Eo6-YjpTfW0UbSOig_4FDac3

DBT Skills List - DBT Self Help. (2022, January 11). DBT Self Help. https://dbtselfhelp.com/dbt-skills-list/

DBT Skills List and Application | Free PDF Download. (n.d.). https://www.carepatron.com/templates/dbt-skills-lists

Greene, P. (2023, August 7). The ABC PLEASE Skills: How to Be Happy - Manhattan CBT. Manhattan Center for Cognitive Behavioral Therapy. https://www.manhattancbt.com/archives/1514/abc-please/

Sunrisertc. (2017, November 15). Using the DBT ABC PLEASE Skills to Regulate Emotions. Sunrise Residential Treatment Center. https://sunrisertc.com/abc-please-skills/

Who typically uses DBT Please Skills Lists?
Who typically uses DBT Please Skills Lists?

Commonly asked questions

Who typically uses DBT Please Skills Lists?

DBT Please Skills Lists are commonly utilized by individuals undergoing Dialectical Behavior Therapy (DBT), therapists, mental health professionals, support groups, educational institutions, corporate wellness programs, and personal growth enthusiasts.

When is a DBT Please Skills List used?

A DBT Please Skills List is used when individuals seek to enhance emotional regulation, manage intense emotions, navigate life transitions, foster resilience, or participate in therapeutic sessions. It's also employed in educational settings, support groups, and wellness programs.

How is a DBT Please Skills List used?

A DBT Individuals utilize please Skills List to incorporate self-care practices into their daily routines. It offers practical strategies for physical health, balanced nutrition, substance avoidance, sleep improvement, and regular exercise. Users assess their adherence, set goals, and gradually implement these practices for improved emotional well-being.

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