Accumulating Positive Emotions: Short-Term
Accumulate positive emotions in the short term by doing these things.
Build positive experiences Now
- INCREASE PLEASANT EVENTS that lead to positive emotions
- Do ONE THING each day from the pleasant events list (see below)Practice opposite action. AVOID AVOIDING!
Be mindful of positive experiences
- FOCUS your attention on positive moments when they are happening. No multitasking.
- REFOCUS your attention when your mind wanders to the negative.
- PARTICIPATE and ENGAGE fully in each experience.
Be unmindful of worries
Such as...
- When the positive experience will end.
- Whether you deserve this positive experience.
- How much more might be expected of you now.
Pleasant events list
- Relaxing
- Jogging, walking, biking
- Listening to music
- Engaging in hobbies
- Having a quiet evening
- Going swimming
- Going camping
- Painting
- Organizing
- Saying "I love you"
- Buying books
- Writing
- Sewing
- Going out to dinner
- Getting a mani/pedi
- Getting your hair done
- Daydreaming
- Completing a task
- Photography
- Going bowling
- Doing crossword puzzles
- Getting a massage
- Thinking about happy moments in the past
- Taking a nap
- Messaging someone
- Putting on makeup
- Playing video games
- Playing sports
- Reading books
- Taking a bath
- Learning to do something new
- Going horseback riding
- Playing a board game