MINDFULNESS MONDAY
We are in the heart of the summer, our lives are very busy with work, the kids, keeping up the yard work, etcetera. This week we are going to look at the need to schedule something pleasant into our schedule- just for us.
When we are overwhelmed, feeling sad or depressed, many of us know that getting motivated to do almost anything can be difficult. Scheduling one or more pleasant experiences into our daily life is a way to increase our positive experiences, social engagement and activities- all of which can make us more energized and help improve our thoughts and mood.
A suggestion for the week:
· Let’s begin by brainstorming one or more activities that you enjoy doing. It is best to do this when you are in a good or neutral mood so that it is easier to think of ideas.
· Activities can be large or small, for example going to dinner with friends, taking a hot bath, listening to music, or sitting outdoors.
· After completing the list, each day see if you can select one or more activities that you will make tie to do. You can initially aim for 3-4 per week if needed.
· As you are doing the pleasant activities try to really pay attention to and be mindful of your experience. Focus on how it feels and what thoughts, feelings and emotions are present.
· After a week or two check in with yourself to see how things are going…. If you want to schedule a few things per day then go for it!
· Continue trying to make time in your life for pleasant activities as much as is possible and notice how it affects your mood and well-being.
Just a note- the pleasant activities do not need to be big and time consuming. They can be as simple as eating a good meal, taking a stretch break or calling a good friend. If you are having difficulty thinking of pleasant activities- don’t be hard on yourself- depression can make these things very difficult. There are many pleasant activity lists online that may help to get you going.
Have a great week!