Behavioral Activation Coping Tools List

Below is a list of activities and potential ideas millennials can turn to for coping.

Download the worksheet and place a checkmark next to any activities you already participate in and an X next to the ones you are willing to try. Then, add any other activities you can think of.

Here’s a sample of the activities:

• Journal.
• Write a gratitude list.
• Go to a yoga studio and try out a new class.
• Create a sacred space and meditate.
• Go to a place of worship and pray.
• Visit a Buddhist center or other spiritual place.
• Go to a gym to exercise.
• Lift weights.
• Go swimming.
• Take a Pilates or spinning class.
• Ride your bike.
• Go for a hike or plan a hike.
• Go camping or plan a camping trip.
• Go skiing or snowboarding, or plan a trip to a local mountain.
• Dance in your room or take a class.
• Rebound/jump on a trampoline.
• Go for a run or jog outside.
• Take a slow, meditative walk outside in nature.
• Take a class in Tai Chi or Qigong.
• Take your dog for a walk, or borrow a friend’s dog and take it for a walk.
• Go outside for fresh air, even if you just sit on the front porch.
• Go outside and watch the birds, animals, and nature.
• Join a game being played at your local playground, or simply watch the game.
• Play a musical instrument or learn how to play one.
• Sing or learn how to sing.
• Write or compose a new song.
• Write a poem.
• Learn a new language.
• Listen to upbeat, happy music.
• Make a playlist of uplifting songs for when you might need it.
• Sing in a local choir.
• Participate in a local theater group.
• Go to the movies.
• Make a list of your top five funniest films to watch when feeling down.
• Join a club.
• Make a fresh cup of tea or coffee, or a smoothie, and drink it somewhere special.
• Go to a new coffee shop or a favorite one.
• Go to a bookstore or library.
• Go to the mall or other shopping center to window-shop.
• Visit an arts and crafts store for supplies to start a project.
• Knit or crochet, or learn how to.
• Make a scrapbook.
• Take photographs.
• Draw, color, or doodle in your sketchbook.
• Color a mandala or other meditative image.
• Visit an art museum.
• Create a new recipe and try it.
• Sign up for a cooking class.
• Go out for something to eat.
• Cook your favorite dish or meal.
• Bake cookies for a friend in need.
• Sign up to volunteer for a charitable organization.
• Plant a garden or visit one.
• Clean out your closet and donate clothes you no longer wear.
• Organize your bedroom.
• Light candles.
• Take a relaxing bath.
• Take a warm shower.
• Give yourself a facial.
• Polish your nails.
• Get or schedule a pedicure.
• Go to a sauna or steam room.
• Schedule a haircut or try a new hairstyle.
• Get a massage or rub your own feet.
• Do a puzzle.
• Reread your favorite book or series.
• Read a magazine.
• Sleep or take a nap.
• Eat dark chocolate. (It’s good for you!)
• Make a list of ten things you appreciate about yourself or that you are good at (and look at this list when you feel blue).
• Write a loving letter to yourself when you are feeling good and read it to yourself when you’re feeling ups