Reducing the symptoms of anxiety and depression are high on the list of most of our client’s goals. And while we certainly have tools for doing this, it can sometimes be more effective to shift our focus.

Rather than figuring out ways to eliminate feelings of anxiety or depression, try thinking about ways to increase feelings of well-being and positivity.

These can “crowd out” negative feelings and and make room for more of the good stuff.

Imagine you have a jar of water filled with debris. If you want to get clean water, one strategy is to reach in and try to remove as much of the junk as you can. This might work, but it wouldn’t be thorough and would be a tedious job.

An alternative strategy is to simply run clean water into the jar. The clean water will eventually flush out the dirty leaving you with a fresh clean start.

Shifting your focus to increasing positive emotional experiences (a strategy used by Marsha Lineman, the creator of Dialectical Behavior Therapy), is kind of like flooding your emotions with cool clean water.

Allowing yourself to experience positive emotions — even temporarily — can give your mind and body a much-needed break from feeling sadness, fear or anxiety. Research done by Barbara Fredrickson has shown that positive emotions can help us think more flexibly and become more resilient.

If you could use a break from negative emotions, or would like to become more resilient to the effects of everyday stressors, try these easy ways to incorporate more positive emotional experiences into your daily routine:

1. Figure out what activities you enjoy most. (Check out our list below for inspiration.) Try to find a variety of activities – some indoor, some outside, some with people, some alone. That way you will be prepared no matter your circumstances.
2. Make a list of ideas and keep it handy.
3. Try to do at least one of these activities each day.
4. During the activity, try not to multi-task. Immerse yourself into what you’re doing and notice how you feel. Breathe deeply and remind yourself why it is important to add positive experiences to your life.
5. Keep your expectations realistic — this is not a quick fix. Think about building a wealth of positive experiences — kind of like putting pennies in a jar. One penny isn’t much, but if you add them consistently, over time your efforts will add up to quite a bit!

If you are in the Greenwood/Indianapolis, Indiana area and are interested in learning more about how the therapy process works, give us a call at 317-743-8202 or email [email protected]. Even if you’re not in the area and have questions, we would be glad to help if we can.

50 Ideas for Positive Experiences

1. Fly a kite – preferably on a sunny windy day.
2. Stop for a treat at a roadside stand.
3. Listen to a song you especially enjoyed when you were younger — find the lyrics online and sing every word out loud.
4. Visit a park you’ve never been to before.
5. Plan your dream vacation. (You don’t have to actually go on it for it to be a positive experience!)
6. Write a letter to someone you admire and mail it to them.
7. Reach out to a good friend and schedule some time for a long chat.
8. Find a recipe for a favorite dessert — make it and share it with a friend.
9. Take a bubble bath.
10. Shop at a mom and pop store – buy something fun you wouldn’t normally purchase for yourself.
11. Try a new flavor of ice cream.
12. Buy produce from a farmer’s market.
13. Take a bike ride in the evening or early morning.
14. Go someplace new and watch the sun set.
15. Get up early and watch the sun rise.
16. Check out a bird identification book from the library and take it to a park for bird watching.
17. Make a pillow fort and snuggle in with a book or favorite movie.
18. Sign up for a class you’ve always wanted to take – photography, water color, origami.
19. Watch a YouTube video and learn a new skill.
20. Do a deep dive into a topic that interests you.
21. Start a gratitude journal – try to write down three things you are grateful for every day.
22. Bake cookies and eat them while they’re still warm.
23. Take a meal to someone who could use the help.
24. Take a leisurely walk with your dog (or offer to walk a neighbor’s dog).
25. Play a board game you enjoyed as a kid.
26. Go thrifting — find something fun to decorate your home with or a new accessory to wear.
27. Find an opera, ballet or symphony performance online and watch it start to finish.
28. Buy a new plant.
29. Go on a picnic.
30. Buy yourself fresh flowers.
31. Organize a closet or drawer.
32. Find ten things around your home to donate/get rid of.
33. Rearrange your furniture.
34. Visit a new coffee shop.
35. Find a new book at the library and begin reading it there.
36. Take an online yoga class or sign up for yoga in the park.
37. Listen to music outside.
38. Go to a neighborhood pool and float in the water.
39. Take a walk on a nature path.
40. Research the history of your home town.
41. Create an outdoor oasis – be sure to include a comfy chair, cozy lights and a plant or two.
42. Wash your windows.
43. Make a fire and roast marshmallows.
44. Do one thing on your to-do list that you have been putting off.
45. Plan your meals for next week and make a grocery list/
46. Get the 64 color Crayon box and a coloring book and color to your heart’s content.
47. Research volunteer opportunities in your area.
48. Go dancing.
49. Do an ordinary task in a mindful way (washing the dishes or folding the laundry).
50. Wash and vacuum your car — think of it as a gift to yourself!