ABC PLEASE
Lower your vulnerability to Emotion Mind and build a life worth living.
Accumulate positives
Short term: one pleasant thing every day, done mindfully. Long term: live by your values so good things happen more often.
Build mastery
One thing each day that makes you feel capable. Difficult but possible. Raise the bar gradually.
Cope ahead
Rehearse in your mind how you’ll handle a hard situation before it happens.
Treat PhysicaL illness
See a doctor when needed; take medications as prescribed.
Balanced Eating
Not too much or too little; regularly and mindfully.
Avoid mood-Altering substances
Stay off drugs and alcohol that swing your mood.
Balanced Sleep
7–9 hours or what helps you feel good, on a consistent schedule.
Exercise
Something every day; build up to about 20 minutes.
Be mindful of good moments
- Pay attention while they happen; no multitasking.
- Refocus when your mind drifts to the negative.
- Let go of worrying about when it will end, whether you deserve it, or what will be expected of you now.
Pleasant event ideas
- Listen to music
- Walk in the woods or by water
- Lunch with a friend
- Cook something
- Play with a pet
- Look at the stars
- A board game or puzzle
- Learn something new
- Make a card for someone
- Sit in a café
- Soak in the tub
- Think “I did that pretty well”
Long term: values to goals
- Avoid avoiding.
- Pick a value that matters to you now (e.g. be productive, be part of a group, be healthy).
- Choose one goal for it.
- Break it into small steps.
- Take one step today.