Reduce Emotional Vulnerability in Therapy

Taking care of your physical health and establishing positive self-care routines are excellent ways to reduce emotional vulnerability! When your teen is tired and hungry they are less able to cope with their emotions. They are more likely to be vulnerable to negative thinking, which in turn makes them feel overwhelmed. And like falling dominoes, they then become emotionally out of control or they shut down, isolate and avoid. The first step to emotional health is physical well-being.
 
 
At Mindful Healing we recognize this pattern. One of the basic DBT skills we teach is known by the acronym, PLEASE. 

The “P” and “L” are meant to look at treating Physical Illness. This encourages us to take care of our body. 
 
“E” means that we need to eat balanced meals and not have a steady diet of junk food! Eat at least one vegetable at every meal; plan at meals for the week; eat mindfully, concentrating on the taste, texture of every bite; drink enough water; have fruit as a snack. 
 
“A” means avoid” mood altering drugs and alcohol. Only have soda (not high caffeine soda) or coffee, moderately each day. Avoid tobacco; remove alcohol from the home if necessary. 
 
“S” is for sleep which includes going to bed and awakening at the same time, no late-night snacks, or utilizing electronic devices right before lights out. Have a comfortable bed, nap only when needed and don’t read or watch TV in bed. Those who have trouble with sleep need to learn to associate bed only with sleep.
 
“E”, exercise, is essential for emotional well-being and regulation as well as physical health. It helps reduce the poisons our stress emotions build-up in us and lowers our heart rate. It also improves a sense of physical attractiveness and a sense of being in control- of our body and our lives. Take the stairs instead of the elevator. Park at the end of the parking lot- always amusing when people go to the gym and vie for the closest spot to the front door! Take a short work every day. Join a gym or use a fitness app. Make the time to make this a priority!