Creating Daily Joy
Module 4 | Session One
Overview
M4 | Session One: Creating Daily Joy
If you are feeling thoughts of self-harm please dial your relevant crisis number here.
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Defining Coping
Purpose Of Coping
Opposite Action vs Emotion Model
Session Skill: Recharging Exercises
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What Is Coping?
A coping strategy is an action, a series of actions, or a thought process used in meeting a stressful or unpleasant situation or in modifying one’s reaction to such a situation. Coping strategies typically involve a conscious and direct approach to problems.
Effects Of Proper Coping
Coping is defined as what people do to try to minimize stress. Psychological coping mechanisms are also called coping strategies or coping skills.
In psychology, coping is seen as directed at reducing the threat of loss or reducing negative emotional consequences. Maladaptive coping mechanisms can be termed as numbing behaviors that can increase stress.
Maladaptive coping can also be described, based on its outcome, as non-coping. Proactive coping is a coping response aimed to neutralize a future stressor.
The effectiveness of the coping effort depends on the type of stress, the individual, and the circumstances. Coping responses are partly controlled by personality (habitual traits) and by the social environment, particularly the nature of the stressful environment.
Source: Science Direct
Recharging To Fight Depression
Depression is often described as a chemical imbalance in the brain. We often have an abundance of numbness or painful emotions which overwhelm us. Here, we learn how to insert some pleasant emotions in order to have a more balanced emotional picture.
Engaging In What You Love
Here is a list of over 100 possibly enjoyable activities to choose from:
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Low Barrier
Working on my car
Getting out of (paying down) debt
Going on vacation
Going on a date
Going to or watching a movie
Buying household gadgets
Reading magazines or newspapers
Engaging in hobbies
(stamp collecting, model building, etc.)
Saving money
Go out for dinner
Practicing karate, judo
Working on machinery
(cars, boats, etc.)
Taking care of my plants
Buying, selling stock
Going swimming
Going to a party
Playing golf
Playing soccer
Flying kites
Riding a bike or motorbike
Running track
Going camping
Arranging flowers
Going to the beach
Going to class reunions
Going skating, skateboarding, rollerblading
Going sailing or motor boating
Traveling or going on vacations
Painting
Doing needlepoint, knitting, etc.
Driving
Entertaining, giving parties
Joining a club
Going hunting
Playing musical instruments
Doing arts and crafts
Buying/downloading music
Watching boxing, wrestling
Cooking
Going hiking
Sewing
Buying clothes
Going out to dinner
Working
Discussing books; going to a book club
Sightseeing
Getting a manicure/pedicure or facial
Going to the beauty parlor
Early morning coffee and newspaper
Playing tennis
Going to plays and concerts
Going for a drive
Refinishing furniture
Walking in the woods or by the waterfront
Buying gifts
Going to a spectator sport
(auto racing, horse racing)
Photography
Going fishing
Reading fiction
No Barrier
Planning a career
Collecting things ( coins, rocks, shells, etc.)
Visualizing how things will be when I finish school/work
Recycling old items
Relaxing
Jogging, walking
Thinking, “Good Job, I have done a full day’s work”
Listening to music
Thinking about past parties
Lying in the sun
Planning a career change
Laughing
Thinking about past trips
Listening to other people
Spending an evening with good friends
Planning a day’s activities
Meeting new people
Remembering beautiful scenery
Eating
Practice Yoga
Thinking about retirement
Repairing things around the house
Remembering the words and deeds of loving people.
Wearing shocking clothes
Having quiet evenings
Doodling
Exercising
Collecting old things
Thinking about buying things
Having discussions with friends
Having family get-togethers
Singing around the house
Practicing religion (going to church, group praying, etc.)
Organizing something
Thinking about things you like about yourself
Having a day with nothing to do
Doing something spontaneously
Sleeping
Thinking about getting married
Singing with groups
Flirting
Making a gift for someone
Planning parties
Kissing
Watching my children (play)
Thinking, “I have a lot more going for me than most people”
Daydreaming
Planning to go (back) to school
Thinking about sex
Watching TV
Making lists of tasks
Completing a task
Thinking about pleasant events
Staying on a diet
Playing with you pet
Being alone
Writing diary entries or letters
Teaching Someone
Cleaning
Source: Dialectical Behavioral Therapy Handbook
Session Skill
Recharging Exercises
The goal shouldn’t be to eliminate draining activities altogether, but to build restorative ones into your routine so you don’t hit the “shutdown” stage. If you know the week is full of meetings, scatter your favorite recharging activities throughout the schedule.
Do not let long stretches of depleting activities dominate your week and then try to recharge all weekend. You’ll certainly feel the imbalance. Draining activities aren’t necessarily unhealthy or bad, but if you’re too overwhelmed, figure out how to unplug.
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Choose 3 Recharging Activities
Pick one thing from the list to do today, or even right now!
Pick one thing from the list to do tomorrow.
Pick one thing from the list to do the following day.
Continue to do one thing each day from this list!
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Some notes while you engage in pleasant activities:
Don't feel like it? Practice opposite action! (Module 3, lesson 4)
Do it mindfully. DO NOT multitask. Try to feel it fully and look at it closely while you do it.
If your mind wanders, simply bring it back. No need to judge yourself.
Be unmindful of things like when will it end, if you deserve it, or if expectations on you will increase if you feel better.
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