True Recovery

Another part of this is to mindful of concerns while in a positive experience.  Rumination over other issues detract from having a good time.  At times though, we even have thoughts about the positive experience that detract from it.  Thoughts like, "Oh, this is so nice it's a shame it'll all be over soon."  "I'll never be able to top this, it's all down hill from here."  "I'm such a screw up, I don't deserve to have this much fun."  Most of us have these thoughts.  Just practice mindfulness, acknowledge the thought and let it go.

Review

During this section, we discussed increasing exposure to enjoyable experiences:

• Living positive experiences can improve our overall mood and outlook on life
• The benefits of regularly living positive experiences accumulate and have a lasting effect on our mood.
• Short-term enjoyable experiences are easier to accomplish, and take very little effort
• Longer-term experiences take some effort and planning.  Figure out a goal, break it into bite-size pieces, then follow-through to make them happen.
• Strong, positive relationships can make life more pleasant.  Work on creating new relationships, strengthening good ones, and repairing damaged ones
• Avoid procrastination.  Thinking about these positive experiences is one thing, actually doing them and following through is another.  Don't give up on yourself and the idea that life can be better.
• Practice Mindfulness.  When living positive experiences, allow yourself to fully appreciate and enjoy it.  Don't let negative or ruminating thoughts detract from the experience.

Exercises

Grab that notebook again.  Create a list of five or so short-term positive experiences; things you can do fairly easily that you find enjoyable.  Find one on the list that you can do later today or tomorrow and commit yourself to doing it.

Write a list of two or three longer term positive experiences.  A vacation, a weekend away, entering a contest, something that will make you feel good about yourself but takes a bit of planning and effort.  Identify what you need to do to have this experience.  Break it into easy to do, bit-size pieces.  Then commit yourself to doing at least one of them.