Behavioral Activation: Small Steps Toward A Better Mood
When feeling depressed, we may experience a negative view of ourselves, the world around us, and even the future. It can be difficult to find the desire or motivation to do the things that we typically enjoy, as well as the things that we need to do in our daily lives. We may withdraw from others and isolate ourselves, opting to stop participating in activities or events, and spending more time alone. We may put off responsibilities and avoid tasks that are essential to our well-being, such as taking care of our hygiene, preparing nutritious meals, doing housework, or paying bills. Although avoidance of others or our responsibilities may offer temporary relief, these behaviors often contribute to feelings of depression and disconnection.
Behavioral Activation is a counseling approach that aims to help individuals increase connection with meaningful activities, which can improve mood. Individuals are encouraged to identify hobbies, interests, and behaviors that they find rewarding or necessary, to help create a positive change in mood. These activities may include taking a walk, sitting with a pet, talking with a friend, or time spent engaging in a favorite hobby. These tasks may also focus on productive chores, such as completing a household task, getting out of bed on time, or adhering to a helpful daily routine. Because we often do not feel motivated to take action when we are feeling depressed, behavioral activation supports individuals in completing small, manageable activities without relying on the motivation to do so. Rather, individuals are asked to take action by scheduling and completing tasks, regardless of motivation.
Behavioral activation helps interrupt the cycle of feeling depressed, avoidance, and less activity by encouraging individuals to schedule activities that provide them with enjoyment, accomplishment, confidence, or connection. Try scheduling time each day to focus on activities that bring you more joy or a sense of productivity and fulfillment. By engaging in these activities more consistently, individuals may begin to notice improvements in their mood and general well-being.