Tools/Techniques
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Pleasure Predicting
Doing things again is important in combating depression. If you are feeling that activities won’t bring any pleasure and so you think “why try?” write down several potential activities or items you could do today. Next to each write a prediction of how much you think you would enjoy each using a scale 0 (least satisfying) – 100 (most satisfying). Then go and do some of the activities and, when done, honestly rate how satisfying each was. Compare the predicted and actual satisfaction levels. If you enjoyed some more than predicted that tells you that you may have been saying “no” too quickly to doing things (Fortune Telling that they would not bring satisfaction) and would be happier if you did more activities like these.
If you really want to make a positive impact on your mood, pick an activity that will take you forward just a little bit in an area that is very important to you. The truth of human nature is that happiness (something many of us want more of and seem to have a hard time feeling) is produced as a by-product of doing things that attach to your sense of meaning or purpose. You CAN'T find happiness! It doesn't exist somewhere like a buried treasure and you have to go dig it up. In fact, it doesn't exist at all unless and until you create it for yourself by DOING things that matter to you. Read the article Happiness is produced, not found to learn much more about this.
So, pick an activity, no matter how small (and it is better to start small), predict how satisfying it will be, go do it, and then honestly assess how satisfying it really was. The likelihood is that it will be more satisfying than you predicted. If so, what does that tell you about your trying other activities like it? What does it tell you about your ability to accurately predict what you will enjoy?
As you do more (esp. in areas that are meaningful to you) you will feel better!
1101 Johnson Avenue, Suite 200 Myrtle Beach, SC 29577 P: 843.839.9028 F: 843.839.9029
Coastal Center for Cognitive Therapy, PA
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The CBT Toolbox
