# DBT Skills Worksheet for Emotional Regulation: PLEASE

Give clients a structured way to track physical factors that can affect their emotions. Daily logs and weekly reflection questions build self-awareness and lay the groundwork for improved emotional regulation.

[Download the worksheet](https://info.helloalma.com/rs/894-SZP-051/images/1125_DBT-Emotional-Regulation-Worksheet-BLEED.pdf?version=1)

Last updated: December 2025

With this resource, you’ll learn how to:

- **Help clients connect the dots between health behaviors and emotions**
- **Gain insight into client substance use and its impact**
- **Support goal-setting related to emotional regulation**

Many clients come in talking about relationship conflicts or emotional overwhelm, but the real issue often starts with basics like skipped meals, poor sleep, substance use, or untreated health problems. When someone’s running on caffeine and three hours of sleep or dealing with chronic pain, they aren’t likely to have the emotional bandwidth for the interpersonal skills you’re trying to teach them.

This Dialectical Behavioral Therapy worksheet supports your client in building the PLEASE skills:

- Treat **P** hysica **l** Illness
- Engage in Balance **E** ating
- **A** void Mood-Altering Substances
- Get Quality **S** leep
- **E** xercise

Consider using it with clients who struggle with emotional regulation but aren’t sure where to start. Instead of jumping straight into complex emotion regulation techniques, it will help them identify which physical factors are undermining their emotional stability. Many clients find it easier to change concrete behaviors like sleep schedules before tackling more abstract emotional skills.

[Download the worksheet](https://info.helloalma.com/rs/894-SZP-051/images/1125_DBT-Emotional-Regulation-Worksheet-BLEED.pdf?version=1)

Tags:
- [Therapeutic best practices](https://helloalma.com/for-providers/resources/tags/therapeutic-best-practices/)