Feeling down, stuck, or unmotivated can be a natural part of life. But when these feelings persist, leaving you feeling trapped in a cycle of sadness and inactivity, it may be a sign of depression.
Fortunately, there's a technique called behavioural activation that can help break this cycle and get you back on track. Let's explore how it works and how you can start applying it to your life.
What Is Behavioural Activation?
Behavioural activation is a well-researched therapeutic technique based on the idea that our actions can significantly impact our emotions. Depression often causes people to withdraw and become inactive, which can intensify feelings of sadness and hopelessness, creating a vicious cycle of depression.
This technique aims to interrupt that cycle by motivating you to take part in meaningful and enjoyable activities, even when you’re not in the mood. Gradually, these actions can help lessen depressive symptoms and boost your sense of accomplishment and happiness.
The effectiveness of behavioural activation lies in its simplicity and practicality. By focusing on specific actions and behaviours, rather than internal thoughts or feelings, this approach helps individuals gain a sense of accomplishment and control over their lives.
Breaking Down the Steps
1. Identify Helpful Activities
We begin by identifying activities that give you a sense of joy or accomplishment. Things like going for a walk, reading a book, spending time with friends, cooking a meal, or doing an art project are all great examples. The key is to choose activities that you find rewarding or that align with your values.
Example: Let’s say you used to love gardening, but since feeling depressed, you haven’t spent much time outside. Gardening might be an activity to consider reintroducing into your routine, as it would help you feel that same sense of joy and achievement that you felt when gardening in the past. It may not feel exactly like it used to right away, so it’s important to give yourself time to remember why you used to enjoy it.
2. Set Small, Achievable Goals
Depression can sap your energy and motivation, making even small tasks feel overwhelming. That’s why it’s important to start with small, manageable goals that can give you a sense of accomplishment and build momentum. These little victories can gradually boost your confidence and encourage you to take on bigger challenges over time, creating a positive cycle of activity and progress in managing depression.
Example: Instead of deciding to spend an entire day in the garden, you might start with a smaller goal like planting a few seeds or watering the plants for 10 minutes.
3. Create a Structured Plan
Having a plan can help you stay accountable and ensure that you’re consistently engaging in activities. Instead of waiting for the motivation to come, plan out which days and times you want to do your tasks. This proactive approach makes it easier to follow through, especially on days when you're feeling low.
Example: You might decide to spend 10 minutes in the garden every other morning after breakfast, or take a short walk every day after lunch.
4. Keep Track of Your Mood and Progress
One of the key principles of behavioural activation is the idea that success breeds success. When you complete an activity, even something small like taking a short walk or cooking a meal, you often experience a sense of achievement and satisfaction. This positive feeling can serve as a powerful motivator, encouraging you to keep going and try more activities.
So, as you begin to engage in these activities, it’s important to monitor how they affect your mood and overall sense of well-being. This helps you identify which activities are most beneficial and where you might need to make adjustments.
Example: Every time you complete your ten minutes of gardening, rate your mood on a scale of 1 to 10 before and after, then document it in a notebook or journal. This will allow you to notice patterns, like feeling more positive after spending time outdoors.
5. Gradually Increase Engagement
As you become more comfortable with your initial goals, you can start to increase the frequency, duration, or complexity of your activities. The idea is to gradually build up your activity level in a way that feels manageable and rewarding.
Example: If you started by spending 10 minutes in the garden, you might gradually increase this to 20 minutes, or add a new activity like going for a longer walk or joining a local gardening club.
Real-World Examples of Behavioural Activation
To help illustrate how behavioural activation can be used to treat depression, let’s look at a few fictional examples. These scenarios are based on common experiences, not real clients:
Example 1: Social Engagement: John has been feeling isolated and lonely since his depression worsened. His therapist suggests he start by reaching out to a friend for a short phone call. At first, this feels daunting, but after a few conversations, John begins to feel more connected and less alone. He gradually increases his social activities by meeting friends for coffee and eventually joins a local book club. Eventually, his book club meeting becomes his favourite part of the week.
Example 2: Physical Activity: Sarah has always enjoyed cycling, but since her depression began, she hasn’t been on her bike in months. Her therapist encourages her to start with a short, five-minute ride around the block. Sarah notices that even this small amount of exercise boosts her mood. Over time, she increases her rides to 30 minutes and finds that whenever she cycles, she feels a sense of pride and satisfaction.
Example 3: Hobbies and Interests: Maria used to love painting, but her depression has left her feeling unmotivated and uninspired. Her therapist suggests setting aside just 10 minutes a day to paint, even if she doesn’t feel like it. Initially, Maria struggles to get started, but after a few sessions, she begins to rediscover her passion for art. Painting becomes a regular part of her routine, providing her with a sense of purpose and joy.
Behavioural activation is more than just a series of tasks or activities; it's a way to reclaim your life from the grip of depression. By breaking the cycle of inactivity and avoidance, you're actively choosing to engage with the world in meaningful ways, step by step. It’s about finding joy in the little things and building a routine that nurtures your well-being.
While it may feel challenging at first, especially when your energy is low, each small step can make a big difference over time. Keep in mind that it’s important to start slow and celebrate each little win. With persistence and patience, behavioural activation can help you rediscover a sense of purpose, connection, and ultimately, hope.
If you are looking for help with depression, feel free to explore our page on therapy for depression, contact us, or book your free consultation to see if we could be of help.
Additional Resources
If you’re looking for more information on depression, take a look at the following resources:
Mind Over Mood: https://www.indigo.ca/en-ca/mind-over-mood-change-how-you-feel-by-changing-the-way-you-think/9781462520428.html
Centre for Clinical Interventions - Behavioural Strategies for Managing Depression: https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/Back-from-The-Bluez/Back-from-the-Bluez---02---Behavioural-Strategies.pdf
Distress Centres of Greater Toronto: (416) 408-4357
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