ABC PLEASE (Reduce Vulnerability + Build Emotional Resilience)

ABC (build positive emotional strength)

• A — Accumulate positive emotions (short-term + long-term)
• B — Build mastery
• C — Cope ahead

A — Accumulate Positive Emotions

Short-term positive experiences: do one small pleasant thing on purpose.

Examples (keep it tiny on low-capacity days):

• Watch a short funny clip
• Sit in the sun for 2 minutes
• Pet an animal
• Listen to one song you love
• Make a warm drink

Long-term positive experiences: build a life you want to be in.

• values-based projects
• hobbies
• relationships
• learning goals

Why it works: regular positive experiences don't "erase" pain, but they increase emotional buffering and reduce the sense that life is only stress.

B — Build Mastery

Do one thing daily that creates a sense of competence. It should be:

• a little challenging
• doable
• measurable

Examples:

• clean one surface
• practice a skill for 5 minutes
• finish one avoided task step
• learn one new recipe component
• organize one folder

Mastery is an antidote to helplessness: "I can do hard things."

C — Cope Ahead

Pick a likely stressor and rehearse skillful coping before it happens.

1. Name the situation (be specific).
2. Predict emotions + urges.
3. Choose skills (STOP, DEAR MAN, self-soothe, etc.).
4. Visualize yourself doing it effectively.
5. Relax afterward.

This is "practice runs for your nervous system."

PL — Treat Physical Illness

When your body is unwell, your emotional threshold drops. Do the basics:

• take meds as prescribed
• follow up on symptoms
• rest and hydrate
• get support when needed

E — Eat Balanced Meals

You don't need a perfect diet. The goal is stability:

• avoid long gaps without food
• aim for predictable meals/snacks
• include protein/fat/fiber when possible (helps prevent energy crashes)

A — Avoid Mood-Altering Substances

Mood-altering substances (alcohol/drugs and sometimes heavy caffeine use) can increase emotional volatility and impulsivity for many people.

If you use them, do a Wise Mind check:

• Is this helping my stability… or borrowing relief from tomorrow?

Learn more: Common Substances: Reality Check

S — Sleep Enough

Most adults function best with roughly 7–9 hours, though needs vary. Even a few nights of poor sleep can make emotions feel "louder" and harder to regulate.

If sleep is hard: focus on consistency first (same wake time, wind-down routine, lower stimulation).

E — Exercise Regularly

Movement supports mood and stress regulation. It doesn't have to be intense:

• short walk
• stretching
• dancing to one song
• gentle body-weight movement

Even small amounts count. Physical activity is recognized in public health guidance as supportive for mental well-being and stress resilience.

The 10-minute baseline (low energy / low capacity)

• A: one pleasant thing (2 minutes)
• B: one mastery step (5 minutes)
• C: one "cope ahead" sentence ("If X happens, I will do STOP + leave the room for 2 minutes.")
• PLEASE: drink water + eat something + 2 minutes of movement

The steady baseline (moderate capacity)

• A: one pleasant activity + one long-term investment per week
• B: 10–20 minutes of mastery 3–5x/week
• C: rehearse before known triggers (appointments, family events, work meetings)
• PLEASE: consistent meals, sleep routine, movement most days

Neurodivergence-friendly adjustments (ADHD/autism/trauma)

• Use menus instead of plans (choose from 3 options, not 30)
• Keep tasks sensory-safe (lighting, textures, noise)
• Make steps visible (checklists, timers, sticky notes)
• Use "body doubling" for mastery tasks
• Allow "same-food" meals and "parallel play" pleasant activities