15 Easy DBT ABC PLEASE Group Activities

General Instructions for Therapists

As you guide clients through the ABC PLEASE activities, the goal is to help them build habits that support both physical and emotional well-being. By maintaining a balanced lifestyle and taking care of their bodies, clients can reduce emotional vulnerability and improve their ability to manage stress. Encourage clients to practice these skills regularly to promote emotional resilience.

General Instructions for Clients

Today’s activities focus on practicing the ABC PLEASE skill. This skill involves taking care of your body and mind to prevent emotional vulnerability. By focusing on building positive experiences, mastering new skills, and maintaining physical health, you can improve your overall emotional well-being.

These exercises will guide you through ways to take care of yourself physically and emotionally. After each exercise, we’ll reflect on how it felt and how you can integrate these practices into your daily routine to help regulate your emotions.

What is the ABC PLEASE Skill in DBT?

The ABC PLEASE skill in Dialectical Behavior Therapy (DBT) focuses on maintaining physical and emotional well-being to prevent emotional vulnerability. ABC stands for Accumulate Positive Experiences, Build Mastery, and Cope Ahead. PLEASE stands for attending to Physical illness, Eating healthily, Avoiding drugs, Sleeping well, and Exercising. By practicing these components, you can reduce your emotional reactivity and improve your ability to manage stress. This skill encourages you to build habits that promote balance and resilience in your daily life.

15 ABC PLEASE Skill Activities

Activity 1: Accumulate Positive Experiences

Intro to activity:
This activity helps clients practice accumulating positive experiences, which can improve their overall emotional well-being. By regularly engaging in activities that bring joy or fulfillment, clients can build emotional resilience.

How to practice this activity:

Prompt:
“We’re going to focus on accumulating positive experiences. The goal is to intentionally engage in activities that bring you joy or a sense of accomplishment.”

Preparation:
The therapist asks clients to think about activities that bring them joy or make them feel fulfilled, such as spending time with loved ones, pursuing a hobby, or completing a meaningful task.

Guidance:
Therapist says: “Think about activities that bring you joy or a sense of accomplishment. These could be simple things like enjoying a hobby, spending time with friends, or finishing a task you’ve been working on. Practice planning to engage in these activities regularly to accumulate positive experiences and improve your mood.”

Experience:
Clients spend 5-10 minutes reflecting on positive experiences they can engage in regularly. The therapist encourages them to think about realistic ways to include these activities in their daily or weekly routine.

Observation:
Clients reflect on how they felt after planning positive experiences. Did thinking about these activities help them feel more optimistic about improving their emotional well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about accumulating positive experiences? Did this practice help you feel more in control of your emotional health?”

Reflection:
Reflect on how accumulating positive experiences can help you build emotional resilience. In a group, the therapist might ask: “How could practicing this skill help you improve your mood and emotional well-being over time?”

Activity 2: Building Mastery

Intro to activity:
This activity helps clients practice building mastery by engaging in tasks that challenge them and help them develop new skills. Building mastery can increase self-confidence and a sense of control over life’s challenges.

How to practice this activity:

Prompt:
“We’re going to focus on building mastery. The goal is to engage in tasks or activities that challenge you and help you develop new skills.”

Preparation:
The therapist asks clients to think about tasks or activities they would like to get better at or learn. These could be work-related tasks, hobbies, or even daily life skills like cooking or organization.

Guidance:
Therapist says: “Think about something you would like to get better at, whether it’s related to work, a hobby, or a life skill. Practice setting aside time to work on this skill regularly. It’s important to challenge yourself with new tasks to build mastery, which can help you feel more capable and confident over time.”

Experience:
Clients spend 5-10 minutes identifying an activity they can practice regularly to build mastery. The therapist encourages them to set realistic goals and find ways to make progress.

Observation:
Clients reflect on how they felt after identifying activities for building mastery. Did focusing on skill-building help them feel more confident and capable?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about building mastery? Did this practice help you feel more motivated to work on a new skill?”

Reflection:
Reflect on how building mastery can help you increase self-confidence and emotional resilience. In a group, the therapist might ask: “How could practicing this skill help you feel more capable of handling challenges in the future?”

Activity 3: Coping Ahead

Intro to activity:
This activity helps clients practice coping ahead by planning how to handle difficult situations before they occur. By preparing in advance, clients can reduce stress and feel more in control when faced with challenges.

How to practice this activity:

Prompt:
“We’re going to focus on coping ahead. The goal is to plan how you will handle difficult situations before they happen.”

Preparation:
The therapist asks clients to think about a challenging situation they anticipate in the near future, such as a stressful event, a difficult conversation, or an overwhelming task.

Guidance:
Therapist says: “Think about a challenging situation that might come up soon. Now, practice planning how you will cope with it ahead of time. What coping strategies can you use to manage your emotions and stay calm during the situation? Practice visualizing yourself successfully handling the situation and using your coping skills.”

Experience:
Clients spend 5-10 minutes practicing coping ahead by planning for a specific future challenge. The therapist encourages them to focus on specific strategies they will use, such as deep breathing, positive self-talk, or seeking support.

Observation:
Clients reflect on how they felt after coping ahead for a difficult situation. Did planning in advance help them feel more prepared and confident?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice coping ahead? Did this practice help you feel more in control of the situation?”

Reflection:
Reflect on how coping ahead can help you manage difficult situations more effectively. In a group, the therapist might ask: “How could practicing this skill help you reduce stress when facing future challenges?”

Activity 4: Attending to Physical Illness

Intro to activity:
This activity helps clients focus on attending to physical illness, which is an essential part of the PLEASE skill. By addressing physical health concerns, clients can improve their emotional resilience and overall well-being.

How to practice this activity:

Prompt:
“We’re going to focus on attending to physical illness. The goal is to make sure you’re taking care of any physical health concerns, which can help prevent emotional vulnerability.”

Preparation:
The therapist asks clients to think about any physical health issues they may be experiencing, such as chronic pain, illness, or medical conditions. Clients are encouraged to reflect on how addressing these concerns can support their emotional well-being.

Guidance:
Therapist says: “Think about any physical health concerns you may have. Are you managing your physical health in a way that supports your emotional well-being? Practice taking steps to address these concerns, whether it’s making an appointment with a doctor, following a treatment plan, or resting when needed. Taking care of your physical health can help prevent emotional vulnerability.”

Experience:
Clients spend 5-10 minutes reflecting on how they can better attend to their physical health. The therapist encourages them to think about specific actions they can take to address physical concerns.

Observation:
Clients reflect on how they felt after focusing on attending to physical illness. Did thinking about their physical health help them feel more in control of their overall well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on attending to your physical health? Did this practice help you see how physical health impacts emotional resilience?”

Reflection:
Reflect on how attending to physical health can support your emotional well-being. In a group, the therapist might ask: “How could practicing this skill help you stay physically and emotionally balanced?”

Activity 5: Eating Healthily

Intro to activity:
This activity helps clients practice eating healthily, which is a key component of the PLEASE skill. By maintaining a balanced diet, clients can support both their physical and emotional health.

How to practice this activity:

Prompt:
“We’re going to focus on eating healthily. The goal is to make sure your diet is balanced and supports your overall well-being.”

Preparation:
The therapist asks clients to reflect on their current eating habits and whether their diet supports their physical and emotional health. Clients are encouraged to think about small, manageable changes they can make to improve their diet.

Guidance:
Therapist says: “Think about your current eating habits. Are you eating in a way that supports your physical and emotional health? Practice identifying small, manageable changes you can make to your diet to ensure you’re getting the nutrients you need. Eating a balanced diet can help improve your mood and overall well-being.”

Experience:
Clients spend 5-10 minutes reflecting on their eating habits and planning any changes they’d like to make. The therapist encourages them to think about simple, healthy choices they can incorporate into their meals.

Observation:
Clients reflect on how they felt after focusing on eating healthily. Did thinking about their diet help them feel more in control of their physical and emotional health?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on your eating habits? Did this practice help you see how eating healthily can improve your emotional well-being?”

Reflection:
Reflect on how maintaining a balanced diet can support both your physical and emotional health. In a group, the therapist might ask: “How could practicing this skill help you feel more energized and balanced in daily life?”

Activity 6: Avoiding Mood-Altering Substances

Intro to activity:
This activity helps clients practice avoiding mood-altering substances, such as drugs and alcohol, to support their emotional and physical well-being. By reducing or eliminating substance use, clients can prevent emotional vulnerability.

How to practice this activity:

Prompt:
“We’re going to focus on avoiding mood-altering substances. The goal is to reduce or eliminate the use of substances that can negatively affect your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on their relationship with substances, such as alcohol, caffeine, or other drugs, and how these may impact their mood and emotional regulation.

Guidance:
Therapist says: “Think about your relationship with substances like alcohol, caffeine, or other drugs. Are these substances affecting your mood or emotional regulation? Practice identifying ways you can reduce or eliminate your use of these substances to support your emotional and physical well-being. Avoiding mood-altering substances can help you maintain balance and prevent emotional vulnerability.”

Experience:
Clients spend 5-10 minutes reflecting on their substance use and planning steps to reduce or eliminate mood-altering substances from their daily life. The therapist encourages them to think about how making these changes can improve their overall health.

Observation:
Clients reflect on how they felt after focusing on avoiding mood-altering substances. Did thinking about reducing substance use help them feel more in control of their emotional well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on your use of mood-altering substances? Did this practice help you see how reducing or eliminating these substances can improve your emotional health?”

Reflection:
Reflect on how avoiding mood-altering substances can help you maintain emotional stability and resilience. In a group, the therapist might ask: “How could practicing this skill help you stay balanced and emotionally healthy?”

Activity 7: Prioritizing Sleep

Intro to activity:
This activity helps clients focus on prioritizing sleep as part of the PLEASE skill. Getting enough rest is essential for both physical and emotional well-being, and good sleep hygiene can reduce emotional vulnerability.

How to practice this activity:

Prompt:
“We’re going to focus on prioritizing sleep. The goal is to ensure you’re getting enough rest to support your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on their current sleep habits and whether they are getting enough rest. Clients are encouraged to think about changes they can make to improve their sleep quality.

Guidance:
Therapist says: “Think about your current sleep habits. Are you getting enough rest each night? Practice identifying any changes you can make to your sleep routine, such as going to bed earlier, reducing screen time before bed, or creating a calming bedtime routine. Prioritizing sleep is essential for supporting your emotional and physical well-being.”

Experience:
Clients spend 5-10 minutes reflecting on their sleep habits and planning changes to improve their sleep quality. The therapist encourages them to focus on realistic ways to create a better sleep routine.

Observation:
Clients reflect on how they felt after focusing on prioritizing sleep. Did thinking about their sleep routine help them see how rest affects their emotional and physical health?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on your sleep habits? Did this practice help you feel more motivated to improve your sleep routine?”

Reflection:
Reflect on how prioritizing sleep can improve your emotional and physical health. In a group, the therapist might ask: “How could practicing this skill help you feel more rested and balanced in daily life?”

Activity 8: Incorporating Regular Exercise

Intro to activity:
This activity helps clients practice incorporating regular exercise into their routine, which is an essential part of the PLEASE skill. Physical activity can improve both emotional well-being and physical health.

How to practice this activity:

Prompt:
“We’re going to focus on incorporating regular exercise. The goal is to engage in physical activity to support your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on their current level of physical activity and how regular exercise can benefit both their body and emotions. Clients are encouraged to think about small, manageable ways they can include physical activity in their daily or weekly routine.

Guidance:
Therapist says: “Think about your current level of physical activity. Are you getting enough exercise to support your emotional and physical well-being? Practice identifying small ways you can incorporate more movement into your routine, whether it’s going for a walk, stretching, or engaging in a favorite form of exercise. Regular physical activity can help reduce stress, boost your mood, and improve your overall health.”

Experience:
Clients spend 5-10 minutes reflecting on how they can incorporate more physical activity into their routine. The therapist encourages them to think about activities that they enjoy and are realistic to include in their schedule.

Observation:
Clients reflect on how they felt after planning to incorporate regular exercise. Did thinking about physical activity help them feel more motivated to improve their emotional and physical health?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on incorporating more physical activity? Did this practice help you feel more energized and motivated to prioritize your health?”

Reflection:
Reflect on how regular exercise can improve both your emotional and physical well-being. In a group, the therapist might ask: “How could practicing this skill help you stay more active and balanced in your daily life?”

Activity 9: Tracking Your PLEASE Habits

Intro to activity:
This activity helps clients practice tracking their PLEASE habits to monitor their physical and emotional well-being. By regularly checking in with their habits, clients can ensure they are maintaining balance.

How to practice this activity:

Prompt:
“We’re going to focus on tracking your PLEASE habits. The goal is to regularly check in with your habits to make sure you’re taking care of your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on their current habits related to physical health, such as eating, sleeping, exercising, and avoiding substances. Clients are encouraged to think about how often they check in with these habits and if any adjustments are needed.

Guidance:
Therapist says: “Think about your current habits related to your physical health, like eating well, getting enough sleep, exercising, and avoiding mood-altering substances. How often do you check in with these habits? Practice creating a system to track your PLEASE habits regularly. You could use a journal, an app, or even set reminders to make sure you’re staying on track with your self-care.”

Experience:
Clients spend 5-10 minutes reflecting on how they can track their PLEASE habits. The therapist encourages them to choose a method that works best for them, such as journaling or using a tracking tool.

Observation:
Clients reflect on how they felt after creating a system to track their PLEASE habits. Did thinking about tracking help them feel more in control of their self-care?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a system for tracking your PLEASE habits? Did this practice help you feel more organized and motivated to prioritize self-care?”

Reflection:
Reflect on how tracking your PLEASE habits can help you maintain emotional and physical balance. In a group, the therapist might ask: “How could practicing this skill help you stay more consistent with your self-care routine?”

Activity 10: Developing a Self-Care Routine

Intro to activity:
This activity helps clients develop a consistent self-care routine that includes the elements of PLEASE. By practicing self-care regularly, clients can support both their physical and emotional well-being.

How to practice this activity:

Prompt:
“We’re going to focus on developing a self-care routine. The goal is to create a routine that includes the elements of PLEASE to support your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on how they currently practice self-care and how they can create a routine that includes the components of PLEASE (physical health, eating, avoiding substances, sleep, and exercise).

Guidance:
Therapist says: “Think about how you currently practice self-care. Do you regularly focus on the elements of PLEASE, such as taking care of your physical health, eating well, avoiding mood-altering substances, getting enough sleep, and exercising? Practice creating a self-care routine that includes these components. A regular self-care routine can help you maintain balance and prevent emotional vulnerability.”

Experience:
Clients spend 5-10 minutes developing a self-care routine that includes the components of PLEASE. The therapist encourages them to focus on realistic and consistent habits they can maintain over time.

Observation:
Clients reflect on how they felt after developing a self-care routine. Did thinking about a consistent routine help them feel more organized and motivated to prioritize their emotional and physical well-being?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a self-care routine? Did this practice help you feel more focused on your emotional and physical health?”

Reflection:
Reflect on how developing a self-care routine can support your overall well-being. In a group, the therapist might ask: “How could practicing this skill help you stay consistent with your self-care and emotional health?”

Activity 11: Practicing Gratitude for Physical Well-Being

Intro to activity:
This activity helps clients practice gratitude for their physical well-being. By acknowledging and appreciating the body’s strengths and health, clients can strengthen the connection between physical and emotional well-being.

How to practice this activity:

Prompt:
“We’re going to focus on practicing gratitude for your physical well-being. The goal is to appreciate and acknowledge the strengths and health of your body.”

Preparation:
The therapist asks clients to reflect on aspects of their physical health that they are grateful for, such as strength, mobility, or recovery from illness.

Guidance:
Therapist says: “Think about the aspects of your physical health that you are grateful for. Maybe it’s your strength, your ability to move, or your recovery from an illness. Practice focusing on what your body is capable of and the ways in which it supports your daily life. Gratitude for your physical well-being can help you strengthen the connection between your body and emotions.”

Experience:
Clients spend 5-10 minutes reflecting on what they are grateful for in terms of their physical well-being. The therapist encourages them to focus on the body’s strengths and health.

Observation:
Clients reflect on how they felt after practicing gratitude for their physical well-being. Did focusing on physical health make them feel more appreciative and connected to their body?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice gratitude for your physical well-being? Did this practice help you appreciate how your body supports you?”

Reflection:
Reflect on how practicing gratitude for your physical health can improve your emotional well-being. In a group, the therapist might ask: “How could practicing this skill help you feel more connected and appreciative of your body?”

Activity 12: Managing Stress with Physical Activity

Intro to activity:
This activity helps clients use physical activity to manage stress, which is a part of the PLEASE skill. Engaging in movement can help clients release tension and boost their mood.

How to practice this activity:

Prompt:
“We’re going to focus on managing stress with physical activity. The goal is to use movement to release tension and improve your mood.”

Preparation:
The therapist asks clients to reflect on times when they’ve felt stressed and whether physical activity has helped them cope with those feelings. Clients are encouraged to think about types of movement that help reduce stress, such as stretching, walking, or more vigorous exercise.

Guidance:
Therapist says: “Think about a time when you felt stressed. Did physical activity help you manage that stress? Practice identifying ways you can use movement to cope with stress, whether it’s going for a walk, stretching, or doing a favorite form of exercise. Moving your body can help you release tension and boost your mood.”

Experience:
Clients spend 5-10 minutes reflecting on how they can use physical activity to manage stress. The therapist encourages them to think about simple, accessible forms of movement they can turn to when feeling overwhelmed.

Observation:
Clients reflect on how they felt after thinking about using physical activity to manage stress. Did planning physical movement help them feel more prepared to cope with stress?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about using movement to manage stress? Did this practice help you feel more in control of your emotional response to stress?”

Reflection:
Reflect on how using physical activity to manage stress can help you feel more emotionally resilient. In a group, the therapist might ask: “How could practicing this skill help you stay calm and balanced when dealing with stressful situations?”

Activity 13: Improving Sleep Hygiene

Intro to activity:
This activity helps clients improve their sleep hygiene, which is a key part of the PLEASE skill. By creating better sleep habits, clients can support both physical and emotional well-being.

How to practice this activity:

Prompt:
“We’re going to focus on improving sleep hygiene. The goal is to create better sleep habits to support your emotional and physical health.”

Preparation:
The therapist asks clients to reflect on their current sleep habits and what may be interfering with their ability to get quality rest. Clients are encouraged to think about changes they can make to improve their sleep hygiene.

Guidance:
Therapist says: “Think about your current sleep habits. Are there changes you could make to improve your sleep quality? Maybe it’s reducing screen time before bed, sticking to a consistent bedtime, or creating a calming bedtime routine. Practice making one or more small changes to your sleep habits to support better rest.”

Experience:
Clients spend 5-10 minutes reflecting on how they can improve their sleep hygiene. The therapist encourages them to choose manageable changes they can make to their routine.

Observation:
Clients reflect on how they felt after planning to improve their sleep hygiene. Did thinking about sleep habits help them feel more prepared to get better rest?

Discussion:
After the activity, the therapist asks: “What did it feel like to think about improving your sleep habits? Did this practice help you feel more focused on getting better rest?”

Reflection:
Reflect on how improving sleep hygiene can enhance both your emotional and physical well-being. In a group, the therapist might ask: “How could practicing this skill help you stay well-rested and emotionally balanced?”

Activity 14: Building a Personalized PLEASE Plan

Intro to activity:
This activity helps clients create a personalized PLEASE plan, which focuses on the key areas of physical and emotional well-being. By building a tailored plan, clients can ensure they are addressing all aspects of their self-care.

How to practice this activity:

Prompt:
“We’re going to focus on building a personalized PLEASE plan. The goal is to create a plan that addresses your physical and emotional health by focusing on the components of PLEASE.”

Preparation:
The therapist asks clients to reflect on the different components of PLEASE (physical illness, eating, avoiding drugs, sleep, and exercise) and how they can tailor these areas to fit their personal needs.

Guidance:
Therapist says: “Think about the components of PLEASE and how they apply to your life. What are some specific steps you can take to improve your physical and emotional health in these areas? Practice building a personalized plan that addresses these components. For example, you might focus on getting enough sleep, eating a balanced diet, avoiding mood-altering substances, and exercising regularly.”

Experience:
Clients spend 5-10 minutes building a personalized PLEASE plan. The therapist encourages them to choose specific, realistic actions they can take in each area of PLEASE.

Observation:
Clients reflect on how they felt after creating their PLEASE plan. Did focusing on these components help them feel more in control of their self-care?

Discussion:
After the activity, the therapist asks: “What did it feel like to build a personalized PLEASE plan? Did this practice help you feel more focused on your physical and emotional health?”

Reflection:
Reflect on how building a personalized PLEASE plan can help you stay focused on your self-care. In a group, the therapist might ask: “How could practicing this skill help you address all aspects of your well-being?”

Activity 15: Reflecting on the Benefits of PLEASE

Intro to activity:
This activity helps clients reflect on the benefits of practicing the PLEASE skill. By focusing on how maintaining physical health supports emotional well-being, clients can stay motivated to continue practicing self-care.

How to practice this activity:

Prompt:
“We’re going to focus on reflecting on the benefits of practicing the PLEASE skill. The goal is to recognize how taking care of your body supports your emotional well-being.”

Preparation:
The therapist asks clients to think about how practicing the components of PLEASE (physical illness, eating, avoiding drugs, sleep, and exercise) has impacted their emotional health.

Guidance:
Therapist says: “Think about how focusing on your physical health—through managing illness, eating well, avoiding mood-altering substances, getting enough sleep, and exercising—has improved your emotional well-being. Practice reflecting on the positive impact of these changes and how they help you maintain emotional balance. Recognizing the benefits of PLEASE can help you stay motivated to continue practicing these skills.”

Experience:
Clients spend 5-10 minutes reflecting on the benefits of practicing the PLEASE skill. The therapist encourages them to focus on how these habits have positively impacted their emotional resilience.

Observation:
Clients reflect on how they felt after recognizing the benefits of PLEASE. Did focusing on these benefits help them feel more motivated to continue practicing the skill?

Discussion:
After the activity, the therapist asks: “What did it feel like to reflect on the benefits of practicing the PLEASE skill? Did this practice help you feel more motivated to maintain your self-care routine?”

Reflection:
Reflect on how recognizing the benefits of PLEASE can help you stay focused on your self-care. In a group, the therapist might ask: “How could practicing this skill help you maintain your commitment to taking care of your emotional and physical health?”