Tasks and Activities—Healthy Diversions
A key part of your Crisis Plan is choosing eight to ten tasks and activities that will get you out of your head by redirecting your thoughts and distracting your brain. Completing a task provides a sense of accomplishment and boosts self-esteem and self-trust. I’ve gotten a lot done in my life because I’ve had to keep my brain occupied. Difficult situations often prove productive!
When feelings are super-intense, choose a simple task: folding the laundry, making the bed, going for a walk, petting the dog, drawing a picture, praying, lying still in a quiet room, brushing your hair. If you choose a difficult task and get frustrated trying to complete it, difficult feelings and thoughts might intensify, thus defeating the purpose. You can also choose to do part of an activity—cleaning just one corner of a room, starting a gift for someone, starting a jigsaw puzzle—if the whole thing is too much.
Take a look at the Tasks and Activities List here. They range from simple to involved. Most of them can be done solo or with another person; some may be cost prohibitive. Pick what works for you. What works for me might not work for you. These are only suggestions. Please add your own interests and hobbies to the list.
TASKS AND ACTIVITIES LIST
Send yourself flowers.
Send someone else flowers.
Make a simple gift for someone.
Make a card for someone.
Make simple notecards.
Pray/meditate/practice deep breathing and relaxation.
Do a jigsaw or crossword puzzle.
Draw, paint, or color.
Listen to music or make music.
Blow soap bubbles.
Clean the bathroom or part of the bathroom.
Throw eggs at trees.
Go to a movie.
Go to a library and sit and listen.
Volunteer to shelve books at a library.
Visit the animal shelter.
Volunteer to walk dogs.
Fold laundry or iron clothes.
Play a board game.
Play a sport.
Pet or comb your dog or cat.
Clean your car or a part of the car.
Sing “Oh, What a Beautiful Morning.”
Take a bath or shower.
Splash cold water on your face.
Wash and massage your feet.
Rearrange your closet.
Thin out your wardrobe.
Turn on all the lights; this “brightens” your immediate surroundings.
Throw rocks into the woods.
Have a cup of tea.
Clean out part of the refrigerator.
Offer a compliment to someone.
Wrap yourself in a blanket and read.
Read inspirational books or magazines.
Listen to inspirational tapes.
Offer to help someone do something.
Jump up and down; really feel the
weight of your body when you land.
Leave yourself a nice voice mail message.
Write yourself a nice note and carry it.
Drop coins on the sidewalk for people to find.
Play cards/hacky sack/pool. Juggle.
Cook something for yourself or others.
Do the dishes.
Make your bed.
Go for a brisk ten-minute walk.
Put on some music and dance.
Call a friend.
Invite someone over.
Organize your CDs.
Get outside and observe nature.
Make yourself smile every few minutes.
Rearrange your bedroom.
Water/weed/work in the garden.
Water/tend to the plants around the house.
Sew, knit, or crochet.
Work on a hobby (photography, stamps).
Do yoga or gentle stretching.
Watch an uplifting or funny video.
Rearrange the living room.
Send yourself a greeting card.
Make a collage with positive images.
Write affirmations and post them.
Work on your car.
Put photographs in an album.
Imagine something positive that you’d like to have happen. Make a collage about it.
Write in your journal.
Write a positive poem.
Give yourself a facial.
Paint your nails.
Watch for birds outside the window.
Make a gratitude list.
Scream into a pillow.
Go to a support group meeting.
Plan menus for the week.
List the important people in your life.
Do a small home improvement task.
Go to a nursing home and visit people.
Volunteer in a children’s art class.
Swim/run/jog/bike.
REMEMBER