Learn
The LAND Check
DBT Skills, Adapted · Handout 2
Four quick checks for when you're running low. A shorter, SOLA-made take on DBT's ABC PLEASE, for days when eight letters is too many.
The guide, as designed. The same content is written out below.
See page 2
What does my body need?
Pain, missed meds, too hot or cold, bathroom, sensory overload.
When did I last eat and drink?
Fed is best. A safe food, a snack or a glass of water counts.
Do I need sleep, rest or less input?
Lie down, dim the lights, headphones on. Rest counts.
What small thing would help?
Something joyful, a tiny win, or a few minutes of movement.
Run it top to bottom in about a minute. Body first, because emotions can be hard to name when your body's signals are loud.
When to use it
- You feel off and can't name why
- Before something hard, like a meeting or a big call
- At the end of the day, as a gentle reset
- LAND ahead: plan tomorrow's L, A, N and D tonight
Where it comes from
- L ← Physical illness, mood-altering substances
- A ← Balanced eating
- N ← Balanced sleep
- D ← Accumulate positives, build mastery, exercise
Cope ahead lives in "LAND ahead."
My LAND Check
Fill in your go-tos now, so future you doesn't have to think.
L · Listen
A · Add fuel
N · Nap & rest
D · Do one good thing
LAND Ahead
Educational only; not a substitute for therapy or medical care.
Sources and credits. LAND is a SOLA tool inspired by ABC PLEASE (Linehan, 2015, DBT Skills Training Manual, 2nd ed.). It hasn't been studied as a skill of its own. Educational only. Inspired by ABC PLEASE (Linehan, 2015). Educational only; not a substitute for therapy or medical care.