Although people often separate them, both mental health and physical health are important factors that affect our overall well-being. Maintaining our physical health through exercise, proper nutrition, or sleep, can promote positive moods and reduce stress. At the same time, practicing mindfulness and doing stress-relieving activities can encourage us to apply a healthier physical lifestyle.
One way to accomplish this is through the ABC PLEASE acronym, which comes from Dialectical Behavioral Therapy (DBT). DBT is a form of therapy that uses emotion regulation strategies, such as ABC PLEASE. It focuses on mindfulness and healthy physical activity to promote better mindsets. It can be applied in all types of environments like at home, school, and even in the workplace.
The ABC PLEASE technique relies on the important relationship between mental health and physical health. Mental health impacts our physical health and vise-versa. For example, a study conducted by researchers of the Manchester Centre for Health Economics gathered data from 10,693 individuals aged 50 years and over from 2002–2012 of the English Longitudinal Study of Ageing, and found that there is a doubled rate of smoking habits in those who have mental health disorders compared to those who do not. The researchers of this study also noted in their literature that there were reduced levels of depression, anxiety, and stress when smoking interventions were implemented.
The previous study suggests that people who smoke have high levels of depression. People with depression have lower levels of a chemical known as dopamine, which influences positive feelings in our brains. The nicotine in cigarettes triggers the production of the chemical, so smoking may be used as a way to relieve symptoms of depression. However, excessive nicotine can increase blood pressure, heart rate, and cause narrowing of the arteries, and often leads to addiction. This is just one example of how our mental well-being can seriously affect our physical health.
On the other hand, a literature review conducted by researchers in the University of Nebraska Medical Center and the Omaha VA Medical Center showed that exercises such as jogging, swimming, cycling, walking, and even gardening can reduce anxiety and depression. The researchers also enumerated some of the psychological benefits of exercising which include stress relief, improvement in mood, and reduced tiredness that can increase mental alertness. However, physical health doesn’t just involve exercising, but also nutrition and sleep patterns.
Both mental and physical health cannot coexist peacefully if one is neglected. This is where the ABC PLEASE technique comes in!
ABC PLEASE is a technique that can be used to strengthen emotional resilience and decrease vulnerability to unpleasant situations. This acronym is divided into two parts: the first (ABC) is all about improving our mood, while the second (PLEASE) involves taking care of our bodies.
Having positive thoughts and emotions are always good for improving mental health. Some physical activities we can do to accumulate positive emotions are going for a walk, jogging, swimming, or other exercises that we may find entertaining. Activities that promote positive emotions can vary from person to person. When we are feeling down, doing exercises we enjoy is one of the simplest ways to lift our mood.
When it comes to building mastery, it is natural for us to want to feel competent and good at something. When we have this sense of capability, we are able to feel good about ourselves. Building mastery can also help us learn to cope with difficult situations and prevent unwanted outcomes.
Weight training is an example of physical activity that takes time to master. Using lighter weights would be the best way to start, and then slowly moving on to heavier weights as time passes. By practicing regularly, eventually a person could develop their weightlifting skills to an exceptional level.
Another example of mastered physical activity is dancing. More often than not, people are not immediately good at dancing. It takes a lot of practice to be able to move our bodies a certain way, and even more practice to memorize a specific choreography. Dancing takes a lot of effort to master, but once perfected, it can be an impressive skill to have! What’s more, it can be an enjoyable form of exercise.
Coping ahead involves planning and envisioning. It’s good to use this when experiencing stressful or challenging situations. Planning allows us to think about what the situation is likely to look like and what emotions we might have, and envisioning involves taking some time to picture ourselves in the situation as if it were happening now. This is where we can think about what might go wrong and how to deal with them.
Let us use dancing as an example again. For people with stage fright, performing choreography in front of a crown can be quite stressful. In this situation, planning would involve acknowledging their nervousness and the kind of situation they are in, and envisioning would involve thinking about what to do if their nerves take over their actions. By implementing this strategy, the person would be able to perform well without much fear.
However, this strategy can easily lead to overthinking, so it’s important to know when our thoughts are becoming irrational.
Not all of us have serious physical illnesses, but when we are feeling sick, we need to treat it as soon as possible. Simply letting the sickness pass or dismissing any obvious symptoms will not only prevent us from receiving treatment, but it can also lead to more devastating results. We may contract even more severe illnesses or suffer from emotional stress from the sickness.
When we are sick, it becomes difficult for us to perform everyday activities or overcome challenging situations. Even doing the groceries or spending time with our family can be taxing if we're feeling unwell, and the frustration from this can cause extreme stress and negative emotions.
Visiting doctors and taking prescribed medications for our physical illnesses are just some ways to practice this. In fact, it’s important to have regular check-ups from our doctors, regardless if we are feeling sick or not.
For some of us, it may be difficult to remember to eat, especially when we’re busy with work or school. More often than not, skipping meals will leave us feeling tired and weak. When this happens, we can try setting an alarm on our phone or include it in our reminders. We can practice this everyday until it becomes a habit!
At the same time, eating too much carbohydrates will also cause low energy and irritability. Consuming highly concentrated carbohydrates like white bread and pastries can cause our blood sugar to rapidly rise and fall. It’s good to include a variety of food groups into our diet in order to consume all the nutrients we need. Low levels of zinc, iron, B vitamins, magnesium, vitamin D, and omega-3 fatty acids are associated with worsening mood and decreased energy.
Mood-altering substances such as alcohol, cigarettes, and drugs are often used to compensate for a lack of satisfaction. Many people use them in pursuit of short-term happiness, but these substances can also be extremely dangerous when mishandled or taken in excessive amounts.
Drugs and alcohol can cause people to hallucinate or behave inappropriately. It can make people act out aggressively or say things that they may regret. It distorts a human’s perception of reality, and as a result of these effects, it can be difficult for these people to maintain their livelihoods and relationships. Especially since these substances only work in the short-term, it is easy for people to depend on and eventually develop an unhealthy addiction.
The simplest way to avoid these kinds of harmful substances is to understand how substance abuse develops. It usually develops when the substances are used for recreational purposes, for seeking out intoxication, or when the person abuses their prescription medication. In situations where substance abuse is apparent, it’s best to seek out substance abuse interventions or mental health services.
Not getting enough sleep leads to reduced alertness and irritability, and too much sleep can cause one to feel groggy and disoriented. For that reason, it’s important to get the right amount of sleep. Adults usually need around seven to nine hours, while teenagers need about eight to ten hours.
The most common obstacle when developing a proper sleep schedule is the use of gadgets before bed. Research from the National Institute for Occupational Safety and Health (NIOSH) shows that electronics emit what is known as ‘blue light’. This blue light can decrease feelings of sleepiness, wake us up too early, and suppress the production of melatonin (a hormone in our body that regulates our sleep cycle). Something we can do to have a healthy sleep schedule is to set a time for gadget use. If the goal is to sleep at around 11 pm, it would be best to stop using gadgets at around 10 pm.
If setting a limit on screen time is a sudden change, using nighttime mode on our electronics is also helpful. A study conducted by researchers of the Lightning Research Center in New York showed that the extent of melatonin suppression in the nighttime mode of an iPad is not as evident as compared to the normal daytime mode. However, they also noted that regardless of the iPad being in nighttime or daytime mode, the blue light still had a significant effect on the participants’ melatonin and wasn’t enough to counter the negative effects. While using nighttime mode can help, it should not serve as a permanent solution.
Other strategies to help with our sleep schedule is to set alarms for sleeping and for waking up, establish a relaxing bedtime routine, or decrease gadget use during the day.
Scott Douglas, the author of Running is My Therapy, considers exercise to be as effective as an antidepressant. He references how exercise can trigger neuroplasticity (the ability of the brain to change its structural and functional properties) in the same way that antidepressants can. Exercise can help manage our mood by improving it and by maintaining positive emotions. It can be as simple as cardio exercise for 30 minutes, three times a week.
This is similar to the first acronym of the ABC PLEASE technique—accumulate positive emotions. Exercising everyday can release chemicals like endorphins and serotonin boost our mood. It can also allow us to get out of our homes and interact with the world around us, especially since the pandemic has forced us to stay at home.
Going out for a walk, riding a bike, and hiking are just some of the exercises we can do outdoors. However, if you’re still feeling anxious about going outside, you can look up dancing, yoga, or pilates videos online and exercise at home.
The ABC PLEASE technique can be applied in our everyday lives. Since mental health and physical health must be equally cared for, it’s important that we consider all the acronyms of this technique in order to maintain a healthy lifestyle.
However, we must remember that we don’t need to perfect them! These techniques exist as a way to help us manage our physical and mental health. We shouldn’t worry about perfecting it, because it would only add more stress. While it is good to develop the habit of using these techniques (if they prove to be helpful), the important thing is that we use them to care for our health above everything else.
Mental health is a big part of our overall well-being, and sometimes we cannot solve our problems on our own. If you ever feel that your mental well-being is at the brink, and these techniques aren’t working for you, try seeking help from a mental health professional, maybe through a counseling service or an online therapy provider! Especially with the pandemic, mental health services and even doctor appointments have become more accessible. Caring for both our physical health and mental health can be difficult to do alone. Remember, there is nothing wrong with asking for help.
References:
Douglas, S. (2018). Running from the pain. The Slate Group. https://slate.com/technology/2018/03/exercise-is-as-effective-as-antidepressants-for-many-cases-of-depression.html
Exercise and mental health. (2020). Healthdirect. https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Exercise%20releases%20chemicals%20like%20endorphins,in%20touch%20with%20other%20people
Greene, P. (2020). The ABC PLEASE skills: How to be happy. Manhattan Center for Cognitive Behavioral Therapy. https://www.manhattancbt.com/archives/1514/abc-please/
Magill, A. (2018). What is the relationship between food and mood?. Mental Health First Aid USA. https://www.mentalhealthfirstaid.org/external/2018/03/relationship-food-mood/
Nagare, R., Plitnick, B., & Figueiro, M. G. (2019). Does the iPad Night Shift mode reduce melatonin suppression?. Lighting research & technology (London, England : 2001), 51(3), 373–383. https://doi.org/10.1177/1477153517748189
Ohrnberger, J., Fichera, E., & Sutton, M. (2017). The relationship between physical and mental health: A mediation analysis. Social science & medicine, 195, 42-49. https://www.sciencedirect.com/science/article/pii/S0277953617306639
Pacheco, D. & Truong, K. (2022). How electronics affect sleep. Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
Physical health impacts mental wellbeing. (2022). American Veterinary Medical Association. https://www.avma.org/resources-tools/wellbeing/physical-health-impacts-mental-wellbeing
Raypole, C. (2018). Can too much sleep cause depression? Here’s what to know. Healthline. https://www.healthline.com/health/depression/too-much-sleep-depression
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
WebMD Editorial Contributors. (2021). How does mental health affect physical health?. WebMD. https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health
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