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Emotion Regulation Skills: PLEASE Worksheet

Amanda Knowles

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On this page, we provided you with an Emotion Regulation Skills: PLEASE Worksheet. It will help you to regulate your emotions.

 What is Emotion Regulation Skills: PLEASE Worksheet?

In Dialectical Behavior Therapy, emotional regulation is all about being resilient towards unwanted and negative emotions. It teaches you to stop the pessimistic thoughts, feelings and regulate them into productive emotions. We will discuss one of the most widely used skills in DBT for emotion regulation, which is the PLEASE Skill. Given below is the break down of the Acronyms involves:

  • P & L Physical Illness (treat)
  • Eating (balance)
  • Altering drugs (avoid mood-altering drugs)
  • Sleep (balance)
  • Exercise (get)
  • Mastery (build)

How will the Emotion Regulation Skills: PLEASE Worksheet help

By reading this, you will get to know the different ways to regulate your emotions. Whenever you face a difficult situation, you don’t let the case take control of you; instead, you control the situation. 

Instructions of the  Emotion Regulation Skills: PLEASE Worksheet

To use the  Emotion Regulation Skills: PLEASE Worksheet. Whenever you encounter anxiety-provoking situations, analyze the problem first, and then simply take out the worksheet and start filling it.

You can download this worksheet here.

Other worksheets you maybe interested in 

Below are links to a few more worksheets which are closely related to the worksheet above.

Practicing PLEASE Skills

PLEASE Skills Worksheet

Filling the void worksheet


On this page, we provided you with an Emotion Regulation Skills: PLEASE Worksheet. Hopefully, it has helped you to regulate your emotions.

If you have any questions or comments, please let us know.


The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.

If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.