Pleasant and Distracting Activities

Engaging in enjoyable activities is likely to improve your mood and can help you tolerate negative emotions.

When you notice an urge to engage in a disordered behaviour, it is important to try to delay the urge. Delaying is very important tactic because if you can delay the urge long enough, the urge will decrease in intensity and then pass.

Here is a list of the distracting and pleasant activities that you may like to experiment with.

• Listen to music

• Do mindfulness exercises or meditation

• Go shopping

• Call a friend or relative, or connect with friends online

• Visit a friend or relative

• Go out for a coffee/drink

• Sit in a cafe or park

• Go to a local tourist attraction

• Go to a museum

• Engage in a positive online activity

• Put on make-up

• Redecorate a room

• Take a bath or shower

• Paint your nails

• Put on nice moisturiser/hand cream

• Write a journal entry

• Read a book

• Put on clothes that make you feel good

• Make a pot of tea

• Plan a holiday

• Organise an activity with friends

• Make a gift or card for someone

• Write incentive cards

• Create a music playlist

• Enrol in a stretching/gentle yoga class or follow an online stretching video

• Go for a drive

• Light scented candles

• Read the news, or positive and uplifting content

• Watch a movie

• Write a poem or short story

• Go to a bookstore or library

• Go for a walk and take photos

• Write a letter to a friend

• Invite a friend over

• Do some gardening

• Lie in the sun

• Do some painting

• Clean the house

• Listen to a podcast

• Get a massage

• Learn a new skill, for example, a new language such as Auslan sign language

• Follow an online tutorial or class

If your medical team is happy for you to engage in these activities:

• Go for a walk or swim

• Go bike riding

• Dance!