Pleasure in your life
Avoid Trouble
Obstacles to pleasure
If you are able to keep yourself in a positive mood, it should be hard to stay depressed, right? The release of the chemicals called endorphins help keep you energize and establish a good sense of identity and well-being. When you are not feeling so well and those depression feeling set in, the first thing you do is begin to withdraw from any fun activities you may have had. This will help to keep you into that funk of no return.
We will help With Changing Your Behaviors
There are too many pleasurable activities to choose from. If you fail to enjoy the activities of life, you can place yourself into emotional distress. The level of worry or sadness you have can keep you from making the effort to join into any activity that can generate feelings of well-being.
In the following chart, look at some of the various activities. Make sure to check any items you have already done or that may sound appealing. In the second chart, make a list of any activity you think you could do.
Shop
Art
Travel
Music
Camp
Sports
Take a bath
Eat chocolate
Drink coffee/tea
Gardening
Read
Massage
Eat a meal
Friends
Family
Sit in the sun
Sex
Sewing
Live sports
Wine drinking
Play with pets
Cards or games
Computer
Sleep
A new hobby
Museums
Walking
Cooking
Movies
Kite flying
Yoga
Drive
Dance
Puzzle
Comedy club
naps
Top Pleasures for Me
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
These lists should help you to make at least a beginning of what you may enjoy. There will be some detail on what can bust up your pleasure later in this section.
Now that you have a list of guilty pleasures, how do you get them into your schedule? This is how you can make the changes necessary to help you keep pushing forward. With the following chart, you should be able to create a calendar of events that will show you pleasure can be planned. This calendar will also help you to understand how you can feel once you start taking time for yourself.
Day
Activities to be done
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Having the association with pleasurable activities and reducing depression, it becomes quite obvious will are on the right track in eliminating your anxiety and depression.
Pleasures that poison
We need to be clear about a few things. Yes, we want each of you to be able to enjoy yourselves in your daily existence. What we do not want to happen is the excessive reactions to this mission.
If you find yourself engaging into unhealthy lifestyles, we ask that you seek immediate mental health advice. We have listed some of the various items we think are indicative of a problem with pleasure.
Drug abuse
Prostitution
Excess of alcohol
Too much sleep
Haning out with undeisrables
Gambling
Reckless shopping
Overeating
Sexual promiscuity
Obsessive exercise
Too much caffeine
Again, we suggest immediate help from a mental health provider or primary care physician if you find yourself in one or more of these activities. These are behaviors that cannot be easily overcome to bring about a reduction to anxiety or depression.
Busting up your pleasure
We hope you were able to locate a few pleasures in our lists. We also hope you were able to place them into your lifestyle easily. We also are realists and understand that this may not be the case.
We keep coming back to distorted thinking. We must keep coming back to this area as distorted thinking will impair your ability to enjoy your pleasurable activities. You do deserve those activities and you are worthy of them. Distorted thinking will keep you from thinking this way.
Decide Fun
There are several areas of depression and anxiety that keep you from pleasure. Some of the thoughts are simplistic and easy. Try to avoid the following thoughts that impair self-esteem.
I don't deserve to have fun
I just don't think I am good enough
If I don't get moving faster, I don't deserve to have pleasure
I should be punished
I let my friends down. I should not have fun
These thoughts are not effective in creating a desire to have any fun. As a matter of fact, they are definitely pleasure killers. If you happen to find yourself at this point, we have another chart for you to use.
Fun thought breaker
Fun thought maker
I don't deserve pleasure.
I should not have to earn pleasure. I need to have some fun each day and I will use pleasure to overcome depression. I am not getting enough done in my life right now.
If I don't get rid of this depression, I will never get anything done. I have to have fun to be more productive.
We have taken the main ideas of pleasure killers and placed them into a format for you to use. We want you to use this chart as a way to keep your pleasure seeking alive and healthy. If you continue to use the charts as we have in this section, you will be able to keep fun thoughts in your life.
Pleasure Charts
Fun thought breaker
Fun thought maker
I don't deserve to be happy.
I can't find enough time to get things done.
I should not take time for pleasure.
I just don't feel good enough.
I should be punished, not rewarded.
I can't be trusted. I let people down.
Facts of finding fun
As individuals, we must be able to make the distinction between too much fun and not enough fun. Many individuals take the stance too much fun is not a good sign. The progression of individuals to only seeking the challenge of intellectual pursuits may not be necessarily wrong, however, there should be some level of entertainment or relaxation. There are benefits to having some fun.
Those who have fun or exercise on a frequent basis have found:
Increased immune function
Less chronic pain
Decreased heart attack
Less stress
Increased life expectancy
Increased self-awareness and well-being
Higher productivity
Better health
What should you do to keep from falling into this type of trap of not seeing the benefit of fun? The simple answer is just consider how important pleasure is to your life. Take time to complete the self-reflection.
Preventing pleasures?
We have already mentioned many of the thoughts that people say when they are dead set into depression and anxiety. The overall impact those two behaviors have on you is they can help prevent you from moving forward and having some good times.
The thoughts of "I am not going to enjoy myself; that sounds boring; I just look stupid; I am too upset and depressed right now have fun; or I just think I am too anxious." continuously bring about the wrong behaviors. These are the types of behaviors will help keep you from creating the positive motivation you need to get out and begin to discover the existence of pleasurable activities.
The Pessimism Pleasure Builder chart can help you make the correct decisions on what you should be focusing on to help build a positive relationship with your mind. In this chart, you will find at least five desirable activities you think might be fun. Make sure to rate the predicted level of fun and THEN compare it to the actual level of fun you had. Again, document your observations.
Activity
Predicted Fun 0-10
Actual Fund 0-10
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