Self-Care Check-In

What this is for

In DBT, taking care of your body lowers "emotion vulnerability" (PLEASE skills). When your body is under-resourced, emotions hit harder and coping skills get harder to use.

This page helps you figure out what you need right now, with small actions that don't feel overwhelming.

Step 1 — Pause (10 seconds)

  • Look around the room.
  • Take one slow breath in… and a longer breath out.
  • Say: "I'm checking my basics."

Step 2 — The 4 basics (pick ONE to start)

A) Hydrated?

Quick check:

  • Have I had water in the last few hours?
  • Do I have dry mouth, headache, dizziness, or "fog"?

Do the smallest helpful thing:

  • Drink 6–10 slow sips of water.
  • If you can: refill your bottle or bring water closer.

(You're aiming for "better," not perfect.)

B) Medicated?

Quick check:

  • Did I take my meds as prescribed today / at the right time?
  • Did I miss a dose because I forgot, avoided it, or ran out?

DBT's PLEASE includes taking medications as prescribed as part of caring for physical health.

Do the smallest helpful thing:

  • If it's time: take your prescribed dose (as directed).
  • If you're unsure or you missed: check your med list / pill organizer / alarm.
  • If you're out: set one tiny next step (request refill, message pharmacy, put it on your calendar).

(Don't change doses based on this page—if something feels off, contact your prescriber.)

C) Nourished?

Quick check:

  • When did I last eat something with real fuel (not just caffeine/sugar)?
  • Am I noticing irritability, shakiness, nausea, or "everything feels harder"?

DBT's PLEASE includes balanced eating: not too much, not too little, and eating regularly.

Do the smallest helpful thing:

Pick one option that feels possible:

  • "Tiny meal": yogurt, oatmeal, soup, sandwich, leftovers.
  • "Tiny snack": nuts, cheese, crackers, banana, granola bar.

If choosing food feels hard, use CBT's "make it easier" move:

Lower the bar: "Just eat something in the next 10 minutes."

D) Rested?

Quick check:

  • Did I sleep enough for me?
  • Do I feel heavy, wired-tired, spaced out, or brittle?

DBT's PLEASE also includes sleep enough (sleep strongly affects emotion regulation).

Do the smallest helpful thing (choose one):

  • 1–3 minutes: sit down, eyes open, breathe slower than usual.
  • 10–20 minutes: short rest / nap if possible.
  • Set up tonight: put your phone out of reach, make your room darker/quieter (eye mask, blackout curtains, white noise/earplugs).

Step 3 — What kind of rest do you need?

Sometimes "rest" isn't just sleep. Psychology sources describe multiple types of rest (physical, mental, emotional, social, sensory, creative, spiritual).

Choose the one that matches what you feel:

Physical rest

For: low energy, tense muscles, body fatigue

Try: nap, gentle stretching, warm shower, massage, lighter movement instead of a hard workout.

Mental rest

For: racing thoughts, brain fog, burnout

Try: 5-minute break from demanding tasks, do something low-stakes (fold laundry), or "thought dump" journaling.

Emotional rest

For: "holding it together," overwhelmed feelings

Try: name the feeling, talk to a safe person, say no to one emotionally intense thing, put phone on DND for a bit.

Social rest

For: being "on" too much, people fatigue

Try: fewer plans, alone time, or swap draining connection for supportive connection.

Sensory rest

For: overstimulation, screen fatigue, noise sensitivity

Try: dim lights, quiet room, reduce screen time, step outside, close eyes briefly (if safe).

Creative rest

For: creativity feels dead, problem-solving exhaustion

Try: low-pressure creative hobby, nature, art, something that creates "awe."

Spiritual rest

For: meaning fatigue, feeling disconnected

Try: nature, values reminder, prayer/ritual, service/cause that feels nourishing.

Step 4 — CBT reframe (when you resist self-care)

If your brain says "I don't deserve this" or "this won't help," try:

  • "This is a skills experiment."
  • "Small inputs, big impact."
  • "I'm building stability, not chasing perfect."

(DBT framing: you're reducing vulnerability so coping skills work better.)

Step 5 — Make a tiny plan (30 seconds)

Fill in:

  • One need I will address now: ____
  • The smallest action: ____ (ex: 8 sips of water / take meds / eat a snack / lie down 10 min)
  • When: ____ (now / in 10 min / at 9pm)

If you can't do any of this right now

That's a signal you may need Distress Tolerance first (crisis-survival skills), or extra support. DBT explicitly pairs body-care (PLEASE) with skills for intense moments.