Worksheet 5 Distract Yourself with Pleasurable Activities

Section 1: Why Pleasurable Activities Help

Doing something that makes you feel good can be one of the most effective ways to manage painful emotions. You don’t have to wait until you’re overwhelmed to do something pleasurable-making time for joy and comfort on a regular basis can build resilience and reduce emotional suffering over time. Activities like exercise, creativity, or meaningful connection can release natural chemicals in the brain that improve mood and relieve stress. The goal of this worksheet is to help you discover simple, safe activities that bring even a small sense of relief, connection, or peace when things feel hard.

Section 2: Try These Activities

Below is a shorter list of pleasurable activities. Tick the ones you’re open to trying.

Other ideas you’d like to try:

Section 3: Make a Personal Plan

Which activity from the list feels most doable today?

When and where could you try it?

What kind of emotion or situation would this activity help you get through?

Section 4: Real-Life Example

Karen was feeling lonely and overwhelmed by memories of the past. She remembered a distraction plan she had created and chose to go for a long walk in the park while listening to her favorite music. This didn’t erase her pain, but it helped her feel calmer and prevented her from being swallowed by sadness. Like Karen, you can build a plan that gently supports you when emotions feel heavy.

Section 5: Final Reflection

What’s one thing you learned about yourself while using pleasurable activities to cope?

How can you remind yourself to choose one of these activities next time you feel overwhelmed?