{ "kind": "node-detail-initial-slice", "version": "0.2.78", "generatedAt": "2026-10-02T19:25:44.323Z", "locale": "en", "route": "/en/practice/components/please-skills/", "nodeId": "please-skills", "nodeType": "component", "node": { "id": "please-skills", "type": "component", "title": "PLEASE Skills", "searchAliases": [ "PLEASE Skills", "PLEASE-Fertigkeiten" ], "description": "Reducing vulnerability · Body-based vulnerability · Body-based vulnerability reduction", "priorityRank": 4, "priorityLabel": "Helpful early", "priorityDescription": "This node fits early in the path when fear or panic or strong emotional activation are in the foreground.", "cardPreview": "When basic physical care must first be stabilized so that emotional vulnerability decreases.", "purpose": "Ensure basic physical care and health stabilization in such a way that emotional vulnerability decreases in everyday life.", "applicationContext": "When mood, irritability or crisis are exacerbated by sleep, eating, substances, illness or lack of self-care.", "longDescription": { "text": "The PLEASE skills address the biological substrate of emotional vulnerability: an out-of-balance body makes negative emotions more intense and harder to regulate. PLEASE stands for treating Physical iLlness, balanced Eating, Avoiding mood-Altering substances, balanced Sleep, and Exercise. These are structural conditions that raise or lower the emotional threshold for all other regulation skills. Illness left untreated, irregular eating, substances that alter mood, sleep disruption, and physical inactivity each independently increase reactivity to emotional triggers. Consistent aerobic exercise is an evidence-based antidepressant. Regular sleep reduces emotional dysregulation. 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The model maps the sequence: vulnerability factors create the context; a prompting event triggers the emotion; interpretations and secondary emotions develop; biological changes occur in the body; action urges arise; and behavioral and verbal expressions follow. Because emotions are full-system responses, changing any component can shift the entire emotional experience. 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The most useful pattern to notice is which skills are consistently skipped — those are typically the ones producing the most vulnerability. The worksheet is not about achieving perfection across all five; it is about identifying the two or three areas where consistent investment produces the most resilience. Tracking also reveals how days with good PLEASE adherence correlate with lower emotional reactivity the following day — which is itself motivating.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 9, "section": "XVII" } ] }, "sourceId": "worksheets-handouts-99p", "sourceLabel": "Worksheets Packet", "sourceLocator": "Emotion Regulation Worksheet 14", "sourceType": "Packet", "sourceTrustSignal": "Handout-close", "sourceAuthorityWeight": "medium", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Mixed", "sourceNote": "Worksheets Packet · Emotion Regulation Worksheet 14", "whenToUse": "When PLEASE factors need to be worked on as a real routine and not just a reminder.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "extended", "interventionMode": "behavioral", "evidenceLevel": "practice_derived", "module": "emotion-regulation", "relatedIds": [ "please-skills" ], "situations": [ "belastung-vorbereiten", "schlafprobleme", "albtraeume-belastende-naechte" ], "learningPathType": "knowledge-to-application", "learningPathTitle": "Explore and apply", "learningPathDescription": "These nodes are the next meaningful continuation when you want to move on from the current concept.", "learningPathNodeIds": [ "please-skills" ], "learningPathSteps": [ { "nodeId": "please-skills", "label": "Move directly into application", "description": "This connection leads from conceptual knowledge into a more concrete practical application.", "pathType": "knowledge-to-application" } ], "situationLinks": [ { "situationId": "belastung-vorbereiten", "label": "Prepare for Stress", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "primary", "strength": 0.88, "isPreferred": true }, { "situationId": "albtraeume-belastende-naechte", "label": "Nightmares or difficult nights", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "secondary", "strength": 0.76, "isPreferred": true }, { "situationId": "schlafprobleme", "label": "Sleep problems", "entryType": "prevention", "pathSegment": "situations", "relationRole": "prepare", "fit": "secondary", "strength": 0.74, "isPreferred": true } ] }, { "id": "exercise-steps-for-reducing-vulnerability", "type": "exercise", "title": "Steps for Reducing Vulnerability to Emotion Mind", "searchAliases": [ "Steps for Reducing Vulnerability to Emotion Mind", "Schritte zur Verringerung emotionaler Vulnerabilitaet" ], "description": "Guided practice · Preventive practice sheet · Preventive routine planning", "priorityRank": 21, "priorityLabel": "More foundational", "priorityDescription": "This node is more about preparation, stabilization, or later deepening around prepare for stress.", "cardPreview": "When emotional vulnerability is to be practically reduced and not just understood.", "purpose": "Not only name biological and everyday-related vulnerabilities, but also translate them into concrete reduction steps.", "applicationContext": "When stress escalates repeatedly and the question is aimed at preventive reduction of susceptibility rather than acute intervention.", "longDescription": { "text": "This summary worksheet covers all ABC PLEASE skills together. It is most useful as a weekly planning tool rather than a retrospective record: filling it out at the start of the week to schedule pleasant events, mastery activities, and physical self-care in advance, rather than hoping they happen spontaneously. 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