Anxiety can sometimes make everyday life feel overwhelming. When worries, negative thoughts, or uncomfortable feelings start taking over, it can be difficult to know what to do next.
For Adeline, one helpful approach is to have a personal Happiness List, a collection of little things she can do to feel happy, peaceful, loved, and joyful.
Instead of trying to do everything at once, she can look at her list, choose one activity, and give herself permission to focus on that moment.
The idea is simple: You don’t have to do everything. Just choose ONE thing that makes you feel better. 💗
🎨 Creative Happiness
Creative activities can give you something enjoyable to focus on and a chance to express yourself.
Adeline’s creative happiness activities include:
🖍️ Coloring
🧶 Crocheting
🧱 Building LEGO
📔 Journaling
📝 Making lists
💌 Writing a thank-you note
💗 Sending a loving text
😊 Doing something to make someone happy
🌈 Writing future happy intentions
Sometimes, happiness can come from making something with your hands or sharing a little kindness with someone else.
🧘 Calm My Brain and Soul
When anxiety feels overwhelming, Adeline turns to activities that help her feel calmer and more centered.
Some of her favorite options include:
🧘 Meditation
🎧 Listening to a meditation in her own voice
🌙 Yoga Nidra meditation
💗 Metta (loving-kindness) meditation
🌸 Guided meditation
🪷 Vipassana meditation
✨ Law of Attraction visualization
🌬️ Box breathing
🤲 Tapping (EFT)
🎵 Humming
🌹 Using rose oil
💬 Repeating positive “I AM” statements
📿 Counting rosary beads
🙏 Reading her prayer
💗 Practicing T + G = S
🌷 Finding something that makes her feel happy
These are personal practices that Adeline enjoys. You can explore the activities that feel comfortable and meaningful to you.
🚶 Move My Body
Sometimes, changing activities and moving your body can help you shift your attention away from worries.
Adeline’s list includes:
🚶 Taking a walk
🏃 Exercising
🌿 Practicing Qigong
☯️ Practicing Tai Chi
💃 Dancing to music
🎶 Listening to favorite songs
Choose activities that match your energy and abilities. You don’t have to do an intense workout to enjoy a little movement.
🛁 Pamper Myself
Taking care of yourself can also be a way to show yourself love.
Adeline includes simple personal-care activities such as:
💆 Using her massage tool
🦶 Having a foot massage
🚿 Taking a bath or shower
🧴 Applying lotion
🪥 Brushing her teeth
💄 Getting dressed and putting on makeup
💊 Taking prescribed medication as directed
Even small acts of self-care can help you feel more comfortable and cared for.
❤️ Love and Connection
Spending time with people who make us feel loved and supported can be meaningful.
Adeline’s Happiness List includes connecting with people who are important to her:
🐾 Spending time with Becka
💗 Connecting with Dr. Beth
📞 Calling Andrea
📞 Calling Robert
📞 Calling Tracy
💌 Sending a friend a loving text
😊 Making someone smile
🌸 Mentoring someone who needs support
📸 Looking at happy photos
Connection doesn’t always require a long conversation. Sometimes, a quick message, a happy memory, or a little time with someone you love is enough to brighten your day.
🎬 Fun and Entertainment
It’s okay to make time for activities simply because you enjoy them.
Adeline’s fun and entertainment choices include:
🎮 Playing a game on her phone
🍿 Watching a movie
📱 Watching TikTok
🎧 Listening to a podcast
📚 Reading a book
🍓 Enjoying scratch-and-sniff stickers
Fun doesn’t have to be productive. You deserve moments of enjoyment, too!
🍵 Delicious Happiness
Sometimes, happiness comes from enjoying the little things.
Adeline’s list includes:
☕ Having a cup of tea
🍰 Eating something yummy
🥤 Enjoying a favorite drink
🛒 Going grocery shopping
🍳 Cooking something delicious
Take time to enjoy the simple pleasures that bring comfort and happiness into your day.
🌈 My Future Happiness Intentions
Along with her list of activities, Adeline has written personal intentions to remind herself of the future she wants to create.
💗 I am creating a beautiful, peaceful, joyful future filled with love, health, abundance, laughter, and meaningful connections.
🌸 I welcome happiness into my life every day.
🦋 My future is filled with beautiful possibilities.
❤️ I can create my own happiness through small, loving actions.
🎯 I only need to choose ONE thing at a time.
These intentions reflect Adeline’s desire to approach life with love, hope, and positivity.
💗 Love Love Brain Thoughts
Adeline’s Happiness List is a reminder that happiness doesn’t always come from big achievements or major life changes.
Sometimes, it comes from coloring, listening to music, taking a shower, calling a friend, enjoying a cup of tea, or simply sitting quietly.
When anxiety feels overwhelming, having a list of activities you enjoy can give you somewhere to start. You don’t need to complete the entire list. Just look at your options and choose one thing that feels manageable in that moment.
You can also create your own Happiness List based on your interests, energy, needs, and personal preferences.
Remember, some days may be harder than others. Be patient with yourself and don’t feel pressured to be happy all the time. It’s okay to experience difficult emotions while still making room for moments of joy.
You can create little moments of happiness through small, loving actions. One thing at a time. One moment at a time. 💗
💬 We’d Love to Hear From You
What would you put on your personal Happiness List?
What little things help you feel peaceful, loved, or joyful when anxiety becomes overwhelming?
Share your ideas in the comments. Your suggestions might give someone else a new activity to try! 💕
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Note: This article shares Adeline’s personal strategies and activities. They are not a substitute for professional mental health care or medical treatment. Every person’s experience with anxiety and brain injury is different.
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