Learning Center - DBT Therapy Training

Please Master Tool

DBT offers a list of these same structural guidelines in the form of the acronym PLEASE MASTER:

Treat Physical Illness - I don't know about you, but when I have a cold, I get very grumpy.  Any ailment, from a hangnail to a terminal illness will affects our mood and sensitivity.  Following your doctor's guidance by taking prescribed medications, and doing what they recommend to cure or manage whatever might ail you improves your mood.

Balance Eating - Certain foods, and the amount of food you eat have a direct connection with your emotions and mood.  Depending on what we eat, our bodies create brain chemicals called neurotransmitters.  We know that three of these (Norepinephrine, Dopamine and Serotonin) affect our mood.  In fact many antidepressants work to change these in our bodies.  Even without medication, though we can take advantage of certain foods to improve and even stabilize our mood.  Here are some general guidelines:

• Excessive calories decrease alertness and concentration - simply eating reduces blood flow to our brain, which makes us feel tired and less alert.  Eating too much can increase this effect.
• Carbohydrates to relax - Diabetics know that foods like pasta, bread, rice, cereal and fruit, when eaten in moderation can produce insulin in our bodies.  This can help us feel calm and relaxed and even help us sleep.  Be careful, though, too much carbohydrates will cause us to gain weight.
• Protein for energy - Foods like fish, meat, poultry, tofu, beans, cheese and milk increase our energy levels and alertness.  Remember, to balance this against excess calories which will have a negative effect.   Eggs and Liver are good sources of B complex vitamins, which also improves memory and focus.
• Caffeine or folic acid for improved mood - having no more than two cups of coffee (or other caffeinated beverage), or food with folic acid (e.g., strawberries, orange juice, lentils, spinach, asparagus, broccoli) can elevate mood and help those with mild depressions.
• Lacking Selenium can cause depression - Selenium is a mineral that our bodies require in very small (trace) amounts, still we need them.  The best sources of Selenium are Dried Brazil nuts, light Tuna fish (canned in oil), cooked Beef, Spaghetti, Cod, and Turkey).

Avoid mood-Altering drugs -While many of us use drugs and/or alcohol to feel better, these substances have an adverse effect on our minds and bodies.  Aside from causing various physical ailments and decreasing how our organs function, it can negatively affect our brain chemistry making our moods more difficult to manage.