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Accumulate Positives

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ALPIMS • ABC PLEASE • A

Accumulate positive experiences

Make room for pleasure, connection and meaning—in a way that fits your life.

This DBT skill includes enjoyable moments now and small steps towards what matters over time. You can use it with everyday capacity, a smaller version or support from others.

Find an idea Back to ABC PLEASE

You do not have to feel happy for this to count. Something can be comforting, interesting or meaningful while sadness, pain or worry are also present.

Two ways to build positive experiences

In the short term

Choose an enjoyable or comforting activity that is available to you today. Notice a pleasant part if you can, without trying to force a feeling.

A hobby, time with someone you like, a favourite meal or a quiet moment may fit.

Over time

Identify what matters to you and take manageable steps towards it. This could involve friendship, learning, creativity, community or caring for yourself.

The step might be planning, asking for access or trying a small part—with support where needed.

What might feel worthwhile?

Choose one area. What is pleasant for one person may be tiring or uncomfortable for another.

Nature & quiet moments

Spend time outside, notice a view or enjoy a small natural detail.

Connection & belonging

Share time, an interest or a small exchange with someone you feel comfortable with.

Interests & play

Enjoy a hobby, music, stories, games, learning or making something.

Meaning & values

Take one step towards a life that reflects what matters to you.

Try one manageable experience

  1. Choose: What is likely to be pleasant, interesting or meaningful?
  2. Make it fit: Consider time, money, access, health and energy. A full activity, shorter version or supported option can all count.
  3. Notice: If comfortable, pay attention to one enjoyable detail. You can keep your eyes open and focus outside your body.
  4. Review: Was it worthwhile? Did it have an immediate or delayed cost? Keep, change or leave the idea.

You do not need to record or rate every experience. The aim is to make room for living, not create another performance task.

Example: everyday capacity

A person enjoys a weekend walk with a friend. They notice the conversation and surroundings. Because friendship matters to them, they arrange another catch-up that fits both schedules.

This combines an enjoyable moment with a small step towards connection over time.

Example: a smaller or supported version

A person wants to enjoy gardening but cannot manage a full session. Someone brings a small plant to a comfortable spot. They spend a little time looking at it or caring for it, then stop.

They can enjoy the interest without having to reproduce their previous level of activity.

Optional • Positive experiences across ALPIMS

These are possible ways to support wellbeing and participation, not evidence that this skill treats the underlying conditions. Open only what is relevant.

A • Anxiety & Autonomic

Possible benefit: enjoyable experiences may offer moments of interest, connection or relief alongside anxiety or bodily symptoms.

Adaptations: use predictable plans and an easy pause option. If upright symptoms are a concern, choose a seated or reclined version and follow your care plan. Feeling calmer does not prove that symptoms were anxiety.

Enjoyable activities with anxiety or autonomic needs • Coming soon
L • Laxity / Connective Tissue

Possible benefit: accessible interests can support connection and identity while living with joint problems or pain.

Adaptations: choose suitable positions, aids, lighter materials or help carrying equipment. Match movement to joint stability and appropriate professional advice.

Hobbies and participation with joint needs • Coming soon
P • Pain / Bodily Sensitivity

Possible benefit: pleasant or meaningful activity can add something valued to a day affected by pain, whether or not pain changes.

Adaptations: shorten the activity, choose a comfortable position and reduce light, sound or screen demands if relevant. With migraine, a quiet familiar activity may fit better than a busy outing.

Pleasure and meaning while living with pain • Coming soon
I • Immune / Inflammatory

Possible benefit: planning accessible enjoyment can support quality of life when symptoms or trigger management restrict choices.

Adaptations: account for allergies, asthma, medically necessary dietary restrictions or individual triggers. Nature, food and scented activities are not suitable for everyone. Follow treatment and emergency plans.

Enjoyable activities with allergy and environmental needs • Coming soon
M • Mood / Mental Health

Possible benefit: this DBT skill makes intentional space for positive experiences and valued living alongside painful emotions.

Adaptations: start with “a little interesting” or “less unpleasant” if pleasure is hard to access. Keep choice and control. If an activity evokes trauma memories or distress, change it or seek support rather than forcing it.

When pleasure feels difficult: mood, grief and trauma • Coming soon
S • Sensory / Neurodevelopmental

Possible benefit: personally meaningful interests and preferred forms of connection can support enjoyment and belonging.

Adaptations: use your own interests, sensory preferences and communication style. Offer clear choices, quieter times, parallel activity or asynchronous contact. Enjoyment does not require masking or tolerating painful sensory input.

Sensory-friendly interests and connection • Coming soon
Energy limits, PEM and recovery

Enjoyable activity still uses energy. With PEM, physical, thinking, emotional and social demands all need consideration.

Choose within your current limits, include help and recovery time, and watch for delayed worsening. Enjoyment is not a reason to push through or increase activity on a fixed schedule. On some days, reducing input and resting is the appropriate choice.

Positive experiences within energy limits • Coming soon
For families and supporters

Ask what the person actually enjoys. Offer practical help, a manageable invitation or company without pressure. Respect a change of mind.

Do not require gratitude, cheerfulness or participation as proof that the activity worked. Rest and care should not have to be earned.

Supporting enjoyment without pressure • Coming soon
Sources and scope

Based on the DBT principle of accumulating positive emotions in the short term and building valued experiences over time. The domain examples are ALPIMS adaptations, not a separately validated treatment.

Back to ABC PLEASE ALPIMS – DBT

Information, not individual treatment advice. Positive experiences can support daily life alongside healthcare. They do not establish or rule out a diagnosis, and difficulty enjoying things is not a failure.

Nature & quiet moments

Everyday options: a walk, gardening, watching birds or visiting a place you enjoy.

Smaller or supported options: sit near a window, look at a plant or ask someone to bring a nature photo.

Make it fit: consider temperature, pollen, access, upright tolerance and sensory needs. Indoor or visual alternatives are equally valid.

Accessible nature and quiet moments • Coming soon

Connection & belonging

Everyday options: meet a friend, join a welcoming group or share an interest.

Smaller or supported options: exchange one message, sit together quietly or share an activity without conversation.

Make it fit: choose respectful people, manageable timing and a communication style that suits you. Solitude can also be enjoyable; socialising is not compulsory.

Connection that fits your needs • Coming soon

Interests & play

Everyday options: reading, cooking, music, crafts, games, sport or learning something interesting.

Smaller or supported options: enjoy a short extract, one puzzle clue, a few brushstrokes or someone demonstrating a favourite activity.

Make it fit: adjust equipment, duration, volume and posture. The point is enjoyment; you do not need to produce, improve or finish something.

A personal menu of enjoyable activities • Coming soon

Meaning & values over time

Ask: “What matters to me?” Choose one area, such as connection, curiosity, creativity, care or community.

Then choose one achievable step: contact someone, explore an accessible group, prepare materials or ask for support. A value can be expressed in many ways.

For example, creativity could mean attending a class, making one small item or choosing colours while someone helps. Contribution might mean sharing an idea rather than taking on a demanding role.

Values and manageable next steps • Coming soon

Fit the activity to today

More room: choose an outing, shared activity or longer hobby session if it suits you.

Less room: shorten it, simplify it or enjoy one part.

Support needed: ask for preparation, transport, positioning help or a quieter setting.

Care first: rest or attend to symptoms. You can return to the idea later.

These are flexible options, not a ladder. If an activity costs too much, adjust the activity rather than judging yourself.

Adapting activities to capacity • Coming soon

When enjoyment is difficult

Pain, depression, grief, burnout, trauma or exhaustion can make enjoyment hard to access. An activity can also simply be a poor fit.

Try something mildly interesting, comforting or less demanding. If guilt arises, you might say: “I can have a worthwhile moment without denying what is difficult.”

You do not have to force gratitude or use an experience to cancel painful feelings. Stop or change an activity that increases distress. Persistent loss of interest or pleasure is worth discussing with a health professional.

When pleasure feels difficult: mood, grief and trauma • Coming soon