One common therapy technique utilized in DBT (Dialectical Behavioral Therapy) involves looking at a pleasant activities sheet and engaging in activities that provide a sense of happiness, relief and distraction from your current situation. While in quarantine, some of those activities are difficult or impossible to do without putting yourself or others at risk. I have created a list of “quarantine approved” list of pleasant activities. Please share others that have worked for you!
You can also create an “urge jar.” Find a jar or container that is big enough to fit small sheets of paper. You can decorate the jar/box in anyway; be creative! Write down all of the things you enjoy doing and put them in a jar. When you are feeling upset or have an urge to use substance, engage in self-harmful behavior, etc, pick one of the items from the jar to do!
o Watch a Disney movie
o FaceTime/zoom with someone you love
o Bake/cook
o Take a drive/bike ride/walk
o Dance to your favorite music or song
o Learn a new language
o Read (fiction, nonfiction, comic, etc)
o Listen to an audio book/podcast
o Watch your favorite tv show
o Paint your nails
o Do a face mask
o Change into new clothes
o Do your hair (curl, strengthen, wash)
o Take a shower/bath
o Sudoku/mind puzzles
o Clean/organize your closet, kitchen, bedroom, etc
o Take a virtual vacation – 7 wonders of the world
o Take a virtual exercise class here
o Plan a virtual zoom party
o Write a song/poem
o Play video games
o Write a gratitude list
o Start a scrapbook
o Draw/ paint/ color
o Do your laundry
o Eat a healthy meal
o Take a nap
o Drink water
o Look through old pictures
o Rearrange your closet
o Donate/sell clothes or items you no longer use or need
o “At home” virtual tours
o Try meditating (phone apps such as headspace, calm, insight timer typically have free or low cost meditations)
o Plant a garden or flowers
o Learn something new! (Coursera and Edx offer free online classes)
o Be kind to yourself
o Ask friends or family to share some the positive qualities they see in you.
o Develop a list of personal/professional goals for yourself
o “Smile”- try to physically smile and see how that changes your mood
To learn more techniques to help you survive the pandemic, schedule a free 15 minute consultation for online therapy Michigan by visiting www.embodiedwellnesstherapy.com. We specialize in DBT therapy Michigan, trauma therapy, therapy for self harm and PTSD treatment.
