No time for self-care? PLEASE make some!

Coral Gables Counseling Center - Wednesday, November 21, 2018
By Mina Tarquinio, LMHC

Sometimes we can feel as though there are not enough hours in the day to accomplish everything we need to get done. And it can be very easy to neglect our own self-care. Neglecting our self-care will only increase that overwhelming feeling. Self-care is as or even more important than many of our responsibilities that are taking up our time. This is because without taking the time to take good care of ourselves we will be less effective in getting the rest of our responsibilities met. If we are not feeling our best, how can we perform our best? 

In Dialectical Behavioral Therapy (DBT), which was created by Marsha Linehan, there is a skill she created called the PLEASE skill that addresses self-care.
PLEASE stands for:
Treat PhysicaL Illness = Attending to our physical illnesses by going to the doctor and doing what is prescribed.
Balance Eating = Eating balanced, not skipping meals and avoiding emotional foods (foods that cause negative emotions after consuming due to guilt).
Avoid mood-Altering drugs = Illegal substances, not taking prescriptions as prescribed, caffeine, nicotine, etc.
Balance Sleep = Sleeping the amount you need. Not sleeping enough or oversleeping is not balanced.
Get Exercise= Depending on a person’s physical ability, getting enough exercise throughout the week.
These self-care steps may seem to be demanding of your time, however, if they are not met, life’s responsibilities can seem even more overwhelming. It is very easy to get caught up in our busy lives and forget to take care of ourselves. The PLEASE checklist can be a helpful way to keep ourselves feeling good and performing at our best!


The Counseling Group has a fully adherent DBT program for individuals who struggle with emotional dysregulation as seen in BPD, Bipolar, depression, anxiety, substance abuse, impulsive and risky behaviors, suicidality and self injurious behaviors, difficulty in interpersonal relationships, and eating disorders. We have both an adolescent and adult program.

For more information you can contact The Counseling Group at 305-857-0050

DBT Team at The Counseling Group: Eddie Cruz, LCSW, SEP; Nicole Blank Koles, Psy.D.; Mina Tarquinio, LMHC; DBT Program Director – Kristin Jones, LMHC; Leslie Gil, LMHC; Cristina Oliver, LMFT; Alma Lovaton Quagliato, LMFT.