Using Behavioural Activation (BA) to manage symptoms of Depression
When depression takes hold, it often saps our energy and motivation, leaving us feeling stuck in a cycle of negativity. The less active we become, the fewer chances we have for positive experiences, which in turn worsens our mood—a vicious cycle that seems impossible to break.
On the flip side, have you ever noticed how your mood seems to soar when you're surrounded by friends, engaging in activities you love, or taking on new challenges? This may not come as a surprise to most, but there is indeed a relationship between our levels of activity and our emotional well-being- a connection that is essential for our happiness.
As you know, when we're feeling good, we naturally gravitate towards experiences that bring us joy, like spending quality time with loved ones, pursuing hobbies that we enjoy, or stepping out of our comfort zones to take on new adventures. This creates a ripple effect of pleasure triggered by dopamine and oxytocin, a sense of accomplishment, and connections that give us a sense of belonging.
What is Behavioural Activation?
Behavioural Activation (BA) is a therapeutic approach that is commonly used in the treatment of depression. It's based on the idea that when individuals are depressed, they often withdraw from activities and experiences that they once found enjoyable or fulfilling. This withdrawal can further contribute to feelings of sadness, lethargy, and hopelessness, creating a cycle of depression.
Infograph on how BA works
The goal of Behavioural Activation is to disrupt this cycle by encouraging individuals to gradually increase their engagement in positive and meaningful activities. Instead of waiting for motivation to appear, BA emphasizes taking action first, with the goal that positive emotions will follow.
Therapists work collaboratively with clients to identify specific activities that align with their values and interests. These activities can range from simple tasks like going for a walk or spending time with loved ones to more challenging ones such as pursuing hobbies or setting achievable goals. By breaking down these activities into manageable steps and setting realistic goals, individuals can gradually regain a sense of control over their lives.
Monitoring and tracking daily activities and mood changes is a part of Behavioural Activation, allowing individuals to identify patterns and make adjustments as needed. Over time, as individuals begin to experience the rewards of increased activity, their mood often improves, leading to a positive cycle of reinforcement.
As winter approaches, here are some ideas to get active:
Engage in hobbies you enjoy, such as skating, painting, knitting, playing a musical instrument, or cooking.
Connect with a family member or friend, attend a concert, have a movie night.
Engage in self-care like practicing meditation, taking a bath, getting a massage.
Learn a new hobby or skill.
The key is to start small and gradually increase engagement in these activities. Explore different ideas to find what works best for you, and do not be afraid to seek help from one of our therapists here at Changing Tides Counselling if needed. You can do that by booking a FREE telephone consultation here.
