Recovery guide
PLEASE Skill: care for your body and routines
A practical emotion-regulation skill for reducing vulnerability by caring for physical health, rest, routines, and recovery needs.
P — Treat Physical illness
Attend to illness, pain, appointments, and prescribed care. Physical discomfort can make emotions harder to regulate, so getting appropriate help is part of recovery.
L — balanced Eating
Eat regularly and choose food that gives you steady energy when possible. A missed meal can make stress, irritability, and urges feel more intense.
E — Avoid mood-altering drugs
Notice whether substances, including alcohol or non-prescribed drugs, increase emotional vulnerability or interfere with your goals. If changing substance use feels difficult or unsafe, involve a qualified professional.
A — balanced Sleep
Protect a consistent sleep and wind-down routine as much as you can. Rest does not need to be perfect to help your body recover.
S — Exercise
Choose movement that fits your health and capacity, such as a walk, stretching, or another activity you can repeat. PLEASE is about sustainable care, not punishment or perfection.