Once you’ve sorted out your behavioral patterns, the next step is to think about safe activities that don’t fall under the “three Cs” to broaden your range of behaviors.
There are a few tips to help you come up with different ideas. This article will help you come up with a safe activity that you’d like to try.
Perspectives to increase ideas
There are some types of behaviors or actions that increase energy safely.
- Action for fun.
- Action for relaxing.
- Actions you don’t do now but used to enjoy (and feel accomplished).
- Actions you haven’t tried yet.
- Actions you’re doing now and might want to stop.
- Actions that use one of the five senses (taste, sight, hearing, smell, or touch)
Did you come up with any ideas?
Take some time to look at this list and think about it.
Brainstorming methods to increase your ideas
So, let’s put down on paper all the ideas that come to mind. In doing so, you could list them according to the following points.
- Don’t deny ideas that come to your mind (postpone your decision).
- Think freely and write down every solution you can think of (any idea is OK, don’t).
- In the stage of generating ideas, we emphasize quantity over quality.
Once you’ve come up with a few ideas, choose the ones you want to try. If you’re having trouble coming up with ideas, here are some ‘uplifting-action’ tips.
The following action list includes various behaviors recommended by mental health experts (clinical psychologists, certified psychologists, etc.). You could try these activities at home to improve your mental well-being. Please feel free to refer to it.
Examples of activities recommended by mental health experts
- Grow a small plant in your room or start a garden.
- flower\Try flower arrangement.
- Experiment with aroma therapy.
- Play with your pet.
These are soothing and relaxing activities.
- Practice smiling.
- Reminisce about good memories (e.g., a trip to a hot spring).
- Chat with family and friends on the phone or video chat.
- Laugh out loud.
- Play games on TV or a smartphone.
You will be able to try “Making Smiles” soon.
- Open a window and let the air in
- Soak up the sunshine
- Exercise at home (strength training, stretching, yoga, etc.)
- Go for a walk or jog
It’s going to be increasingly refreshing.
- Do mindfulness.
- Write out the three good things you did today.
- Tell someone why you’re grateful.
- Ask for positive feedback from a friend.
It’s likely to relax your restlessness and make you feel calmer.
- Drink a cup of tea with your favorite fragrance.
- Eat what you like.
- Read your favorite book.
- Watch your favorite movie.
- Listen to your favorite music.
- Sing your favorite song.
It doesn’t matter if you can’t think of something you like right now or something you used to love.
- Cook a little more elaborately than usual.
- Stick to what you love.
- Do handicrafts.
Anything that has a clear goal and gives you a sense of accomplishment seems to be worth trying.
- Watching a movie or reading a book that makes you cry.
- Change the things you wear (clothes, accessories, perfume)
- Buy new cookware (hot plate, etc.)
It’s a great way to change your mind by redecorating a room or doing something DIY.
Did you like it? If you find something that you think might be good, give it a try.
The next article gives you some tips for actually trying out the behaviors you’ve previously listed.