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101 Pleasurable Activities for Distracting Yourself from Painful Emotions: A Workbook, Lecture notes of Yoga

Coventry College Yoga

A list of over 100 pleasurable activities that can help individuals distract themselves from painful emotions. The activities range from socializing with friends, engaging in physical exercise, to creative pursuits. The authors suggest trying to do something pleasurable every day, as it can improve overall physical and mental health.

Typology: Lecture notes

2021/2022

Uploaded on 09/27/2022

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From:&McKay,&M.,&Wood,&J.C.,&&&Brantley&J.&(2007).&The&dialectical&behaviour&therapy&skills&workbook.&Oakland:&New&

Harbinger&Publications&Inc.&

&

DISTRACT(YOURSELF(WITH(PLEASURABLE(ACTIVITIES(

Sometimes&doing&something&that&makes&you&feel&good&is&the&best&way&to&distract&yourself&

from&painful&emotions.& But& remember,& you& don’t&have&to& wait& until& you& feel&overwhelmed&

by&painful&emotions&in&order&to&do&one&of&these&activities.&It’s&also&helpful&to&engage&in&these&

types& of& activities& on& a& regular& basis.& In& fact,& you& should& try& to& do& something& pleasurable&

every&day.&Exercise&is&also&especially& important& because& not& only& is& it& good& for& you& overall&

physical&health&but&it’s&also&been&shown&to&be&an&effective&treatment&for&depression&in&some&

cases& (Babyak& et& al.,& 2000).& Plus,& exercise& makes& you& feel& good& almost& immediately& by&

releasing& natural& painkillers& in& your& body& called& endorphins* (the& same& painkillers& that& are&

released&when&you&cut&yourself).&

Following&is&a&list&of&over&one&hundred&pleasurable&activities&you&can&use&to&distract&yourself&

&

THE(BIG(LIST(OF(PLEASURABLE(ACTIVITIES(

Tick&(&√)&the&activites&you’re&willing&to&do,&and&then&add&any&others&that&you&can&think&of:&

&

___&Talk&to&a&friend&on&the&telephone.&

___&Go&out&sand&visit&a&friend.&

___&Invite&a&friend&to&come&to&your&home.&

___&Text&message&your&friends.&

___&Organize&a&party.&

___&Exercise.&

___&Lift&weights.&

___&Do&yoga,&tai&chi,&or&Pilates,&or&take&a&

class&to&learn.&

___&Go&for&a&long&walk&in&a&park&or&

someplace&else&that’s&peaceful.&

___&Go&outside&and&watch&the&clouds.&

___&Go&for&a&jog.&

___&Ride&your&bike.&

___&Go&for&a&swim.&

___&Go&hiking.&

___&Do&something&exciting,&like&surfing,&

rock&climbing,&skiing,&skydiving,&

motorcycle&riding,&or&kayaking,&or&go&learn&

how&to&do&one&of&these&things.&

___&Go&to&your&local&playground&and&go&on&

the&swing&or&slide&

___&Go&play&something&you&can&do&by&

yourself&if&no&one&else&is&around,&like&

basketball,&bowling,&handball,&miniature&

golf,&billiards,&or&hitting&a&tennis&ball&

against&the&wall.&

___&Get&a&massage;&this&can&also&help&

soothe&your&emotions.&

___&Get&out&of&your&house,&even&if&you&just&

sit&outside.&

___&Go&for&a&drive&in&your&car&or&go&for&a&

ride&on&public&transport.&

Partial preview of the text

Download 101 Pleasurable Activities for Distracting Yourself from Painful Emotions: A Workbook and more Lecture notes Yoga in PDF only on Docsity!

From: McKay, M., Wood, J.C., & Brantley J. (2007). The dialectical behaviour therapy skills workbook. Oakland: New

DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES

Sometimes doing something that makes you feel good is the best way to distract yourself from painful emotions. But remember, you don’t have to wait until you feel overwhelmed by painful emotions in order to do one of these activities. It’s also helpful to engage in these types of activities on a regular basis. In fact, you should try to do something pleasurable every day. Exercise is also especially important because not only is it good for you overall physical health but it’s also been shown to be an effective treatment for depression in some cases (Babyak et al., 2000). Plus, exercise makes you feel good almost immediately by releasing natural painkillers in your body called endorphins (the same painkillers that are released when you cut yourself). Following is a list of over one hundred pleasurable activities you can use to distract yourself THE BIG LIST OF PLEASURABLE ACTIVITIES Tick ( √) the activites you’re willing to do, and then add any others that you can think of: ___ Talk to a friend on the telephone. ___ Go out sand visit a friend. ___ Invite a friend to come to your home. ___ Text message your friends. ___ Organize a party. ___ Exercise. ___ Lift weights. ___ Do yoga, tai chi, or Pilates, or take a class to learn. ___ Go for a long walk in a park or someplace else that’s peaceful. ___ Go outside and watch the clouds. ___ Go for a jog. ___ Ride your bike. ___ Go for a swim. ___ Go hiking. ___ Do something exciting, like surfing, rock climbing, skiing, skydiving, motorcycle riding, or kayaking, or go learn how to do one of these things. ___ Go to your local playground and go on the swing or slide ___ Go play something you can do by yourself if no one else is around, like basketball, bowling, handball, miniature golf, billiards, or hitting a tennis ball against the wall. ___ Get a massage; this can also help soothe your emotions. ___ Get out of your house, even if you just sit outside. ___ Go for a drive in your car or go for a ride on public transport.

From: McKay, M., Wood, J.C., & Brantley J. (2007). The dialectical behaviour therapy skills workbook. Oakland: New ___ Plan a trip to a place you’ve never been before. ___ Sleep or take a nap. ___ Eat chocolate (it’s good for you!) or eat something else you really like. ___ Eat your favourite ice cream. ___ Cook your favourite dish or meal. ___ Cook a recipe that you’ve never tried before. ___ Take a cooking class. ___ Go out for something to eat. ___ Go outside and play with your pet. ___ Go borrow a friend’s dog and take it to the park. ___ Give your pet a bath. ___ Go outside and watch the birds and other animals. ___ Find something funny to do, like reading the newspaper comics. ___ Watch funny movie (start collecting funny movies to watch when you’re feeling overwhelmed with pain). ___ Go to the movie theatre and watch whatever’s playing. ___ Watch television. ___ Listen to the radio. ___ Go to a sporting event, like a football game. ___ Play a game with a friend. ___Play solitaire. ___ Play video games. ___ Go online to chat. ___ Visit your favourite websites. ___ Watch funny videos on YouTube. ___ Create your own Web site. ___ Create your own online blog. ___ Join an Internet service. ___ Sell something you don’t want on the Internet. ___ Do a puzzle with a lot of pieces. ___ Call a crisis or suicide hotline and talk to someone. ___ Go shopping. ___ Go get a haircut. ___ Go to a library. ___ Go to a bookstore and read. ___ Visit a museum or local art gallery. ___ Go to the shops or the park and watch other people. ___ Pray or meditate. ___ Go to your church, synagogue, temple, or other place of worship. ___ Join a group at your place of worship. ___ Write a letter to God or any other deity. ___ Call a family member you haven’t spoken to in a long time. ___ Learn a new language.

From: McKay, M., Wood, J.C., & Brantley J. (2007). The dialectical behaviour therapy skills workbook. Oakland: New ___ Make a list of ten celebrities you would like to be friends with and describe why. ___ Write a letter to someone who has made your life better and tell them why. (You don’t have to send the letter if you don’t want to.) ___ Create your own list of pleasurable activities. ___ Other ideas: ____________________