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Tool On Demand: 


Research Based

ABC PLEASE is an acronym used in Dialectical Behavior Therapy (DBT) to help individuals remember self-soothing techniques that can help them manage their emotions during times of distress. The acronym stands for:

A – Accumulate positive emotions: intentionally seek out and engage in activities that make you feel good or bring you joy, such as spending time with loved ones or doing something creative.

B – Build mastery: engage in activities that challenge you and allow you to build skills and confidence, such as learning a new hobby or taking on a new responsibility.

C – Coping ahead: anticipate and plan for stressful situations by visualizing how you will manage them and creating a plan for coping.


P – Paced breathing: slow down your breathing and focus on taking deep, steady breaths in order to calm your body and mind.

L – Progressive muscle relaxation: tense and relax your muscles in a systematic way in order to reduce physical tension and promote relaxation.

E – Encouragement: practice self-compassion and positive self-talk, giving yourself encouragement and praise for the progress you've made.


By utilizing the ABC PLEASE techniques, individuals can learn to soothe themselves and regulate their emotions during times of distress, which can be particularly helpful for those with borderline personality disorder and other mental health conditions characterized by emotional dysregulation.

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