Behavioral Activation

Behavioral activation is a skill that sounds simple in practice, yet can be challenging in execution. It is also one of the most effective treatments for depression. When someone is struggling with depression, or lacking motivation, it can be challenging to get oneself to do things. We may say things like "I'll do it once I feel motivated." However the truth is, motivation often does not come on spontaneously. In fact, the action must proceed the motivation. 

"Just Do It" -Nike

When we are caught in a cycle of lacking of motivation, it is helpful to set our environment up in any way that will increase our odds of doing the thing we want (or have) to do. Over time, after repeatedly engaging in that thing, the motivation will slowly come back.

However, how do we get ourselves to begin? Let's talk through an example.

Let's say you are trying to increase your socialization. You want to start by calling friends more often. 

Some strategies to help get tarted include setting reminders or alarms, scheduling it in our calendar, or preparing the environment. This can look like using sticky notes with reminders, or having the friends numbers easily accessible.

We can also use SMART goals to set goals that are smaller, and more achievable. You can read more about SMART goals in my previous blog post. 

What are some things you have been having trouble with? Whether it's an enjoyable activity you would like to get back into, but struggle to carve out the time, or something you have to do, but lack the ability to get started.