Sometimes doing something that makes you feel good is the best way to distract yourself from negative emotions. But remember, you don’t have to wait until you feel overwhelmed by negative 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 your 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. Here are some examples of enjoyable activities you can try:
1. Talk to a friend on the telephone.
2. Go out and visit a friend.
3. Go for a walk with a friend
4. Invite a friend to come to your home.
5. Text message your friends.
6. Organize a party.
7. Exercise.
8. Go for a walk
9. Ride your bike.
10. Go for a swim.
11. Go hiking.
12. Get a massage; this can also help soothe your emotions.
13. Get out of your house, even if you just sit outside.
14. Plan a trip to a place you’ve never been before.
15. Sleep or take a nap.
16. Eat chocolate (it’s good for you!) or eat something else you really like.
17. Cook
18. Go out for something to eat.
19. Play with your pet.
20. Take your pet out for a walk.
21. Watch a movie.
22. Watch television.
23. Play a game with a friend.
24. Go online to chat.
25. Do a puzzle with a lot of pieces.
26. Call a crisis or suicide hotline and talk to someone.
27. Go shopping.
28. Go get a haircut.
29. Go to your favourite café for coffee or tea
30. Visit a museum or local art gallery.
31. Pray or meditate.
32. Go to your church, synagogue, temple, or other place of worship.
33. Join a group at your place of worship.
34. Write a letter to God.
35. Call a family member you haven’t spoken to in a long time.
36. Learn a new language.
37. Sing or learn how to sing.
38. Play a musical instrument or learn how to play one.
39. Listen to some upbeat, happy music (start collecting happy songs for times when you’re feeling overwhelmed).
40. Turn on some loud music and dance in your room.
41. Take photographs.
42. Plant a garden.
43. Sign up for a class that excites you at a local college, adult school, or online.
44. Read your favourite book, magazine, paper, or poem.
45. Read a trashy celebrity magazine.
46. Write a letter to a friend or family member.
47. Write in your journal or diary about what happened to you today.
48. Write a loving letter to yourself when you’re feeling good and keep it with you to read when you’re feeling upset.
49. Make a list of ten things you’re good at or that you like about yourself when you’re feeling good, and keep it with you to read when you’re feeling upset.
50. Draw a picture.
