Enjoyment training

Are you still able to enjoy life?

Your answer to this question gives the first indication of your mental health. People with a mental illness have difficulties enjoying things or life in general.

Conversely, it can be said: If you train your ability to enjoy things in life by treating yourself to joyful moments every now and then also during normal working days, you thereby help to stabilize your mental health. In particular, you do something good for your mood.

Below, you will find the “Little School of Enjoyment” (by Dr. Rainer Lutz) – treat yourself each day to a break without feeling guilty, a pleasure break. The example is based on the consumption of food or beverages. You can transfer these rules to other areas of enjoyment (a walk in the fresh air, cycling, enjoying hobbies).

Test the following “rules” directly by means of an apple or a cup of tea or coffee!

Little School of Enjoyment (by Dr. Rainer Lutz):

1. Pleasure takes time: A space to enjoy has to be created. Treat yourself to this time!
2. Enjoyment and pleasure must be allowed: Pleasant experiences with food and drink are not a luxury. Say goodbye to prohibitions that may date back to childhood. You are allowed to experience enjoyment!
3. Pleasure doesn’t come casually: It should be experienced individually and not as a part of other activities. To consciously enjoy an experience one needs the undivided attention of all senses involved.
4. Learn what is good for you: Everyone knows one’s preferences as well as dislikes, and one can develop into a gourmet. Food preferences may be person- and age-dependent
5. Less (pleasure) is more (pleasure): An oversupply can reduce the pleasure experience.
6. Without experience there is no pleasure: Diversity of pleasure, as with other cultural assets, must be learned. The taste experience is enhanced by continually trying new things.
7. Pleasure is an everyday occurrence: Festive food is welcome, but not required for a pleasurable experience. Pleasure is possible in everyday life. Exceptional events are not mandatory.

Lutz, R. & Koppenhöfer, E. (1983). Kleine Schule des Genießens. In R. Lutz (Ed.) Genuß und Genießen. Zur Psychologie genußvollen Erlebens und Handelns. Weinheim: Beltz; pp. 112–125.