Emotion Regulation 7
Steps to increase positive emotions:
Build up positive experiences.
Short term: Do things you are able to do right now
- increase the number of things that create positive emotions for you.
- Do at least one thing. a day of pleasurable things that gives you positive emotions
- Make a list of these things that gives you positive emotions.
Long term: Change your life in such a way that positive things occure more often. Build up a life that is worth living.
- focus on your goals: Do more and more positive things.
- Make a list of positive things that you want and set them as goals one by one.
- Take small steps towards your goal.
- Pay attention to your relationships; friends, family and loved ones.
- Repair old relations (if not harmful).
- Make new friends (mind your boundaries)
- work on your existing relations.
- AVOID AVOIDANCE. Avoid giving up.
One day at a time, one step at a time.
Take notice of positive experiences. (even when small)
- Set your focus in the direction of positive things that happen.
- Re-focus when you lose focus and your thoughts wander of to negative things.
Don’t pay attention to worries/sorrows.
Distract your attention from:
- Thoughts about THE END of the positive experience.
- Thoughts about if you DESERVE this positive experience.
- Thoughts about how much more people will expect from you now.
- Focus on now.
