Pleasant Events List Overview
Therapy approaches including Cognitive Behavioral Therapy (CBT), Behavioral Activation (BA), and Dialectical Behavior Therapy (DBT) all recommend increasing the number of pleasant events in your daily life. You can use this worksheet to generate ideas for potential pleasant events.
This pleasant events list includes a variety of different categories such as:
- Relaxation
- Nature and the Outdoors
- Creative Outlets
- Social Connection
- Exploration
- Everyday Joys
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MacPhillamy, D. J., & Lewinsohn, P. M. (1982). The pleasant events schedule: Studies on reliability, validity, and scale intercorrelation. Journal of Consulting and Clinical Psychology, 50(3), 363-380. https://doi.org/10.1037/0022-006X.50.3.363
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Lewinsohn, P. M., & Graf, M. (1973). Pleasant activities and depression. Journal of Consulting and Clinical Psychology, 41(2), 261-268. https://doi.org/10.1037/h0035142
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Cuijpers, P., van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review, 27(3), 318-326. https://doi.org/10.1016/j.cpr.2006.11.001
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Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PLoS ONE, 9(6), e100100. https://doi.org/10.1371/journal.pone.0100100
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