Treat Yourself. Increase Positive Experiences.

This weekend, I treated myself. I went to a concert and saw my favorite artist. I encourage you to find what you love. What is life-giving to you, healthy and feeds your soul, do that! You deserve it. Here is why you deserve it – because you are already responsible for handling the business of life. There are things that will simply have to be done; the work required to keep life running smoothly. So when you get an opportunity to do things that bring you moments of peace, joy, fun, and happiness – treat yourself!

Related DBT Skill: STEPS FOR INCREASING POSITIVE EXPERIENCES

To Increase Positive Experiences in the SHORT TERM:

Do pleasant things that are possible NOW
Make your own list of joyful experiences that you can have every day.
Do at least one or two of these things MINDFULLY each day and record it in a journal.

To Increase Positive Experiences in the LONG TERM:

Make changes in your life so that positive events will occur more often.
Build a “life worth living,” that you are proud to live based on being true to yourself.
Make a list of positive events you want to happen.
List small steps towards making it happen.
Take the first step.

I treat myself. I give myself permission to enjoy positive experiences.

ATTEND TO RELATIONSHIPS

Repair old relationships
Reach out for new relationships
Enrich current relationshis
Avoid avoiding and avoid giving up

BE MINDFUL OF POSITIVE EXPERIENCES

FOCUS attention on positive events that happen (even the smallest ones!)
REFOCUS when your mind wanders to future worries, past regrets, current distractions and other thoughts while you PARTICIPATE mindfully in your joyful moment.
Make a list of things that interrupt enjoyment for you and be prepared to TURN THE MIND back to your joyful moment when these things appear.

BE UNMINDFUL OF WORRIES

Pay NO MIND to when a positive experience will end, just enjoy it fully.
Pay NO MIND to whether you deserve the positive experience. It is yours to enjoy.
Pay NO MIND about how much is expected of you. Just be yourself having a positive experience.

How will you apply this skill today? You can start by affirming: “I treat myself. I give myself permission to enjoy positive experiences.”