Pleasant Activities Scheduling

Often, when we are most stressed out, we reduce the number of pleasurable activities that we would normally participate in.  These are the activities that can assist in the reduction of stress and the prevention of future stress symptoms.  Reminding ourselves of the need to participate in pleasurable activities and scheduling them can be extremely helpful.  The first step towards improving the level of pleasurable activities and reducing stress is awareness.  The following exercise is designed to increase awareness of and prompt an increase in participation in activities that are noted as most enjoyable.

A. **List 10 activities that you enjoy and are able to participate in or perform (e.g.: going to the movies, playing golf).**

**1.____________________________________________________________**

**2.____________________________________________________________**

**3.____________________________________________________________**

**4.____________________________________________________________**

**5.____________________________________________________________**

**6.____________________________________________________________**

**7.____________________________________________________________**

**8.____________________________________________________________**

**9.____________________________________________________________**

**10.___________________________________________________________**

B. **List the number of times you participated in or performed each of these activities in the past week.**

**1._____  2._____ 3._____ 4. _____ 5._____ 6. _____ 7. _____8._____ 9._____10._____**

C. **List the number of times you participated in or performed each of these activities in the past month.**

**1._____ 2._____ 3._____ 4._____ 5._____ 6._____ 7._____ 8._____ 9._____10._____**

If you were unable to list participating in or performing any of the pleasurable activities you listed in the past week, you are likely vulnerable to stress response.  If you were able to fill in some numbers in the past month section, you may still be handling your stress, but may be working toward some cumulative symptoms.  Try to increase some of the pleasurable activities by scheduling them in your diary or by scheduling them with a family member or friend, which sometimes increases the likelihood of sticking with them.

If you are unable to increase your participation in or performance of pleasurable activities, you may want to introduce some simpler or shorter stress reducing activities like breathing or walking.  Following are some suggestions. 

**HEALTHY COPING STRATEGIES**

· Practice breathing

· Practice muscle relaxation

· Repeat positive coping statements

· Using breathing and coping statements together

· Visualize a comforting scene/person

· Practice thought stopping

· Listen to music

· Read a book

· Take some private time to relax

· Talk to another person

· Move around/engage in physical activity (e.g., walking, hiking, stretching, yoga)

· Stay in the present

· Engage in simple, repetitive activity

· Focus on something 

· Express yourself

**ADD THREE OF YOUR OWN FAVORITES**

·  _____________________________________________________________

· _____________________________________________________________

· _____________________________________________________________

Adapted from:  Hamblen, J.  (2003).  CBT for postdisaster distress.  National Center for PTSD.