The Coping Kete

No. 135: Reward Myself for Surviving

This week, to attain, maintain or regain my sense of wellbeing…

… I will practice injecting enjoyable moments into my daily life and appreciating myself by scheduling reward points into the end of every day. During my scheduled reward points, I will be able to practice being aware of what I deal with each day and responding by rewarding my efforts, whatever they may be, whether I struggled or succeeded.

To get started, I will write a list of things that I find enjoyable and can use as rewards. The list could include things like going to a movie or having a treat food or doing a hobby activity or lying around listening to music or catching up with someone you enjoy or having a massage or anything at all. Rewards can be big or they can be small, but they cannot be harmful. So having a binge-drinking session or taking drugs wouldn’t be the right kind of reward to use.

Once I have my list of rewards, I’ll schedule time to give myself one reward at the end of every day for the next week.

At the scheduled time each afternoon/evening, I will take a quiet moment to reflect on what I have survived that day. When I think of difficult moments in the day, I will observe the thought and say to myself “and that was hard so I can reward myself for getting through.” When I think of positive moments of the day, I will observe the thought and say to myself “and that was good, so I can reward myself for having a part in it.”

Once I have reflected for 2 or 3 minutes, I will go ahead and give myself the reward I had planned.

When I am comfortable with engaging in rewarding behaviour on a usual week, I will add ‘Plan Little Rewards’ to my Personal Coping Kete as a strategy to use during times of distress. When I notice I am upset, I can reflect on what I have been surviving, make myself aware of how much I have to reward myself for by saying the reflection statements and then planning some rewarding activities for the coming week.

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