For the full list: to get a pdf of new ways of using all 24 strengths please email me at kaye.mclaren@gmail.com or drop a request with your email address in the comments section.

To learn about the Map of the Hero’s Journey from Depression to Happiness, see the post of the same name further down the list of posts. If you’d like a copy of the map, there is a button at the bottom of the post that connects you to my Redbubble shop so you can order it.

Using strengths in new ways improves mood for three to six months, compared to a week or two for using strengths in ways you have before. This means more happiness and less depression for longer. So it’s worth doing.

You want to do something new for a week to get the full impact. So either choose one thing you can do every day for a week, or choose a variety of new things that allow you to do something new every day for a week. For example, you might do one thing for three days, and four things for one day each.

If you think of a new idea that could fit on one of these lists, please let me know in the comments.

2. Courage (bravery, valor)

Strength #6. Courage [Bravery, valor]: this is the capacity to act when you feel scared, or when there are very real risks or dangers involved. A person showing bravery will take action even when there might be a threat of shame or pain involved. Bravery involves living out your values, even if this might result in personal harm. It involves taking action in areas where you are anxious and approaching situations you might usually avoid. Bravery also involves getting creative about new ways to act despite difficult circumstances, including ways of talking to yourself.

1. Write a letter to the paper or post online about something that concerns you where you have an unpopular view.
2. Go to a demonstration against a social injustice.
3. Go to a Pride march or event.
4. Wear a badge or T-shirt in support of a form of social justice or against discrimination.
5. Disagree with someone who says something you think is discriminatory.
6. Join an group or organization that promotes social justice.
7. Speak in favor of or write about an idea you think is right but isn’t popular in a group you belong to. Communicate consistently and respectfully but don’t back down.
8. Report an instance of discrimination, abuse or unethical practice to an authority.
9. Say no to someone who asks you to do something you don’t want to do, like sex, baby sitting or overtime. (The exception is if this person has been violent to you before or has threatened violence. In that case, seek help.)
10. Speak up for a vulnerable person, such as a disadvantaged teen or woman experiencing violence in her home.
11. If you are a man with a problem, reframe seeking help as a brave, manly thing to do. By admitting there is a problem you are starting out on a hero’s journey that is dangerous and takes a lot of courage. Redefining help-seeking as a masculine behavior has been found to interrupt the suicidal process in men.ⁱ
12. When someone tells you about a problem where they are clearly not facing facts (such as not admitting they have a problem with alcohol or other drugs, or that they are being abused by their partner) ask questions that help them face reality. Do so in a caring, gentle manner but make it clear you think there is a problem.
13. In a situation where you feel someone has treated you badly or unfairly, tell them how you feel in a calm and non-blaming way. (The exception is if this person has been violent to you before or threatened violence. In this case seek help.)
14. Look for stories about people who have been brave in every day life. You may want to make notes about them in your journal.
15. Make notes in your journal about ways you would like to be braver.
16. Go for a swim on a cold day.
17. Join a public speaking group and deliver a short talk.
18. Accompany someone who is at risk of being unfairly deported to an immigration hearing.
19. Ask someone for a favor, such as a ride, baby sitting or changing an appointment time.
20. If you are scared of heights, go to a climbing gym and climb a wall, or do a bungy jump or supported jump with a parachute.
21. If you have a problem you’ve been avoiding, make an appointment to see someone with expertise in that field, such as a therapist or budget advisor, or join a support group.
22. Arrange to go on a date.
23. Wear a color or style you would normally avoid, that suits you but makes you feel self-conscious.
24. If you realize you are using drugs (including alcohol) excessively, go to a support group or residential treatment program.
25. If you are avoiding doing something that scares you, brainstorm ways you could do it, or a bit of it. Listen to music or watch a funny video before brainstorming to boost your thinking.
26. If you are scared to drive, sign up for a driving lesson.
27. If you are scared of eating alone in public, go out and have a meal or just a coffee on your own. Take a book or listen to something on headphones.
28. Ask out a person you fancy.

iJordan J et al (2012) Providing Meaningful Care: Learning from the Experiences of Suicidal Young Men, Qualitative Health Research, 22: 1207–19; Oliffe J L et al (2012) ‘‘You Feel Like you Can’t Live Anymore’’: Suicide from the Perspectives of Canadian Men who Experience Depression, Social Science Medicine, 74: 506–14, both in Struszczyk S, Galdas P M and Tiffin P A (2019) Men and Suicide Prevention: A Scoping Review, Journal of Mental Health, 28(1): 80-88.