Weekly pleasure event plan
We all have distressing emotions at different points in our lives. But our life doesn’t have to be dominated by them. We can create pleasure events to have something to look forward to during the day. . In my view the key is to plan such events and not wait until we feel that we have the time which might never come.
How about making a weekly plan with pleasurable activities to do each day and commit to building a more balanced, healthier life for ourselves?
Below is what mine looks like (just showing a few days).
When |
What Did You Do? |
How Did You Feel? |
What Did You Think? |
Sunday |
slept late, no physical work |
rested |
I need to do this more often |
Monday |
aerobics, long meditation |
Body and mind felt relaxed |
meditation help me to stay balanced |
Tuesday |
walk |
Calm and peaceful |
Feel connected to my surroundings |
What could your weekly pleasure activity plan look like?
Please come back and share with us.
Have you ever noticed that certain things that you do influence your mood? For example: When you listen to uplifting music or get lost in your favorite hobby do you ever notice feeling better ?
Behavioral activation is one of the most important CBT skills used in treating mental illnesses like depression.
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@amiablePeace77
My Goodness! you got me thinking hard. I love the idea of a weekly Pleasure plan. Going to start one and I will let you know how it goes.
Yes, I find enjoyment in finding things that take my focus off my issues makes me feel better when I can calm down the racing thoughts that seem to constantly flow in my head.
@scarletPear1945
I'm exited to hear how it worked for you!
@amiablePeace7
7getting an API error when trying to post
@scarletPear1945
Scarlet, I'm not an expert in this at all but I would refresh or even switch off and log in again and try again. If this does not work and you still have problems please pm me.
@amiablePeace77
Ami, I am excited to say I went and gave myself a reward for completing some tasks.
My husband took me to get a coffee and strawberry cream cheese pie at Mac Donalds😊
Thanks
@scarletPear1945
"I find enjoyment in finding things that take my focus off my issues makes me feel better when I can calm down the racing thoughts that seem to constantly flow in my head." Ooh, this really speaks volumes to me..I can relate so much to this. I hope the weekly pleasure events will work wonders for you!
@GoldenLight07
Thank you. I have to keep my mind active or it goes haywirer🤣
@amiablePeace77
"We all have distressing emotions at different points in our lives. But our life doesn’t have to be dominated by them." Love this<3 I agree, having some planned pleasure events that make us look forward to a day can really make a difference and makes it so much more bearable.
Personally, listening to music, specifically calm music (in this context), has helped to make my mood better. It helped me to ease down the endless thoughts of mine.
@GoldenLight07
Music can be very powerful and an amazing tool to calm, glad that it helps you too.
@GoldenLight07
I agree that music helps me too, I like oldie but goodie music that I can bounce to or dance to. Even in my old age, I dance. Makes me feel alive and happy.
@amiablePeace77
Good ideas. I usually get home very late from work but one day I watch my favorite movie. Usually Wednesdays I can have some time with my dog and bring him to the forest or lake. (That’s my favorite day). The other days just take a warm bath or listening to my favorite songs. Weekends are better. More time to practise mindfulness.
@kala
Nice that you can plan some time with your dog on Wednesdays and practise mindfulness in the weekend.
@amiablePeace77
I do mindfulness on other days also but during weekend I have more time to take it easy and slow down.
@kala
The forest and lake with your dog sound so peaceful.
@amiablePeace77
Friday evening...........Rest...............relaxed...............do this more on purpose |
|
@scarletPear1945
I find it's nice to rest from the week on a Friday evening, it's time to slow down. Nice that you are doing it on purpose!