Vulnerability reduction (PLEASE)

The biological basis of stability

The PLEASE skill focuses on the care of the "body-machine" to reduce susceptibility to emotional dysregulation.

It starts from the fact that it is almost impossible to regulate emotions if the underlying biology is out of balance.

"PL" (Treat Physical Illness) refers to treating any physical illness or pain.

Physical discomfort drastically reduces the threshold of stress tolerance; therefore, taking prescribed medication, going to the doctor and taking care of minor ailments is an act of emotional hygiene.

The "E" (Eating) emphasizes the importance of a balanced diet. Fluctuations in blood sugar levels or malnutrition directly affect mood and cognitive clarity, leading to irritability and fatigue.

Substance management and circadian rhythms

"A" (Avoid mood-altering substances) warns against the use of non-prescribed substances that alter brain chemistry, such as alcohol or recreational drugs.

While they may offer temporary relief, they often cause a rebound effect of anxiety or depression and diminish the ability for long-term self-control.

"S" (Sleep) emphasizes sleep hygiene. Sleep deprivation is one of the most potent factors of emotional vulnerability; it makes the reactive brain (amygdala) more sensitive and disconnects the rational brain (prefrontal cortex).

Establishing a regular schedule and ensuring sufficient hours of rest is crucial to maintaining emotional resilience in the face of daily challenges.

Physical activation for mental well-being

Finally, the last "E" (Exercise) highlights the role of regular physical exercise. Physical activity not only improves overall health, but acts as a natural antidepressant and anxiolytic by metabolizing stress hormones and releasing endorphins.

No Olympic training is required; even daily walking or moderate activity helps to "reset" the nervous system and build up a reserve of physical well-being that cushions emotional blows.

Taking care of these basics creates a biological "cushion" that makes emotions less extreme and more manageable when stressful events arise.

Summary

The PLEASE skill focuses on taking care of the body's biology to reduce susceptibility to dysregulation. Treating physical illness and maintaining a balanced diet are basic acts of emotional hygiene necessary for stability.

It is crucial to avoid substances that alter brain chemistry and ensure proper sleep hygiene. Sleep deprivation sensitizes the amygdala and disconnects reason, drastically increasing vulnerability to daily stress.

Regular physical exercise acts as a natural antidepressant by metabolizing stress hormones and releasing endorphins. Taking care of these basics creates a biological "cushion" that makes emotions more manageable in the face of life's challenges.