Please Please Please
Sabrina Carpenter's new song, Please Please Please, is not only very catchy, it's also a great reminder to use the DBT skill PLEASE. This skill helps us remember different aspects of wellness that can affect our mood. Each letter in PLEASE stands for a component of wellness. Whenever I am not feeling great I like to go through PLEASE to see if there are any areas I can work on. This article will discuss what each letter stands for, why these components are important, and how we can practice them.
P - Physical
The P stands for physical health and wellness. This could mean taking any vitamins or prescription medication, visiting doctors when need be, and treating illnesses or injuries. For those of us who menstruate, you might want to consider what stage in your cycle you are currently in, for some that can really impact mood. It can be so easy to overlook those physical health pieces. So many of us will push through a certain level of pain, sometimes without realizing it. Things like high blood pressure, sleep apnea, and hormone imbalances can really impact our mood and are very treatable. Consider when you last saw your primary care doctor and if any treatments could be beneficial. If you are on a treatment plan, have you been following it well? If it is just a certain time of the month, what can we do to relieve some pain? Remember, just because you can push through some pain doesn't mean you should.
L - Lather
The L stands for Lather, specifically personal hygiene. Think lather, rinse, and repeat. We notice a correlation between mental health and personal hygiene. For some, poor hygiene may lead to social isolation, for others, depression symptoms may reduce motivation to take care of oneself. Regardless, taking care of our hygiene will improve our confidence, mood, and how we feel about ourselves. Mindful grooming is shown to increase happiness and self-confidence. Additionally, adding a consistent hygiene routine can create more structure in your days. Brushing teeth and showering are great times to practice a few minutes of mindfulness. Ask yourself if you have brushed your teeth, washed your face and hair, and feel physically clean.
E - Eating
The E stands for Balanced Eating. We want to be very mindful that we are eating the right amount of nutritious food. Food intake can impact our mood significantly. Low blood sugar can cause anxiety, sadness, or irritability. Like those Snickers commercials say, "You're not you when you're hungry." Ideally, we want to listen to our hunger cues, however, certain conditions or medications can affect these cues. If you struggle to listen to your hunger cues, try to be intentional about setting aside a few times a day to eat. Eating nutritiously is important as well, keeping us healthy and happy. The gut-brain connection is strong and shows us the relationship between mental health and nutrition. Research finds that 95% of our serotonin is produced in the gut. Ask yourself when the last time you ate was, and when was the last time you ate a nutritious meal.
A - Avoid mood Altering Substances
The A stands for Mood Altering Substances. Substances like drugs, alcohol, and even caffeine can have a profound effect on our mental health. Some of us need to completely avoid certain substances, others need to intentionally monitor their usage. It is always helpful to consult with a medical professional before using a new substance or mixing substances. For example, those on SSRI medications may want to be more careful with alcohol and cannabis. Additionally, certain recreational drugs, such as ecstasy, can cause temporary depression in the days after use. The safest bet to avoid any lasting mood effects from substances is to completely avoid them. If you are someone who uses substances, even caffeine, notice how they impact your mood. If you notice a shift in your mood, consider if any substances could be playing a role.
S - Sleep
The S stands for Balanced Sleep, especially in making sure we are getting enough but not too much. Typically, we aim for 7-9 hours of sleep a night - over and under-sleeping can cause concentration issues, anxiety, and irritability. If you are someone who struggles to get the right amount of sleep, creating a bedtime and wake-up routine could be very beneficial. Ask yourself how much sleep you have been getting over the last week or so. Is it enough? If not, what can you do to get into bed earlier, or get more sleep?
E - Exercise
The E stands for Get Exercise. Just like any of these other categories, getting exercise is very individual. For some it may look like training for a marathon, for others, it could be a twenty-minute walk. What is important is that we can get your body moving. Exercise is associated with improved mental health and reductions in many types of symptoms. Many people believe that exercise is one of the most effective treatments for depression, anxiety, ADHD, stress management, and more. When we exercise our body releases endorphins and serotonin, which elevates our mood and decreases adrenaline and cortisol, helping us to feel calmer. When you can, move your body, even just to walk around your home, and see if you notice any difference. So many of us can relate to dragging ourselves to the gym and ultimately feeling great after.
Please take a moment to remember your PLEASE. This is especially helpful on those days when we aren't feeling great and can't pin down why. If we can control these aspects of our wellness, we can get a much better handle on mood, health, and wellness.