Decrease Stress
Goal
To decrease stress through pleasurable activities.
Pleasurable Activities Exercise (Fulton State Hospital, p. 56)
Instructions: Choose at least one activity per day to engage in this week.
- Meditating or praying
- Making plans for the future
- Finishing something
- Talking with a friend
- Watching TV
- Sitting/lying in the sun
- Listening to others
- Drawing
- Playing an instrument
- Looking outside
- Watching people
- Watching a movie
- Meeting a friend
- Repairing something
- Wearing nice clothes
- Taking care of plants
- Going to a party
- Thinking about buying things
- Thinking “I’m a good person”
- Writing a letter
- Cooking
- Sleeping
- Fixing your hair and makeup
- Day dreaming
- Making a list of tasks/goals
- Watching sports
- Thinking about pleasant events
- Writing in a diary
- Reading a letter
- Discussing books
- Having lunch with a friend
- Solving riddles/puzzles
- Looking at/showing photos
- Reflecting on how I’ve improved
- Taking a warm bath
- Paying bills
- Playing a game
- Remembering good times
- Reading a book
- Laughing out loud
- Painting
- Singing
- Remembering beautiful scenery
- Watching the birds
- Gardening
- Doodling
- Exercising
- Having a quiet evening
- Arranging flowers
- Drinking a favorite beverage
- Going on a picnic
- A day with nothing to do
- Buying clothes
- Going to the beauty parlor
- Making a gift for someone
- Having your picture taken
- Listening to music
- Taking a walk
- Playing sports
- Acting
- Dancing
- Cleaning
- Having a political discussion
- Shooting pool
- Learning to play a new game
- Talking on the phone
- Helping a friend cope
- Thinking I’m a person who can cope
