Behavioral Activation

Behavioral activation is a skill that sounds simple in practice, yet can be very challenging in execution. It is also one of the most effective treatments for depression. When someone is lacking motivation, it can be difficult 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 lacking motivation, it is helpful to set our environment up in ways that may increase our odds of doing the things we want (or have) to do. Over time, after repeatedly engaging in these things, the motivation will slowly come back.

However, how do we get ourselves to begin? This is the hardest part. Let's talk through an example.

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

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

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

What have you been having trouble starting? 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- behavioral activation may be just the treatment approach you need!