Dr. Goali, Psychologist, Author, Millennial Expert
Dr. Goali, Psychologist, Author, Millennial Expert

Behavioral Activation Coping Tools List

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

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