The Transformative Power of Behavioral Activation
Taking Action for Mental Health
When washing the dishes, responding to a text or vacuuming the floor feels like climbing Mount Everest, it either means we’ve put it off for way too long or we’re in a bit of a mental health slump. The natural reaction to a slump is to rest and wait for the energy to come back, but for many people that doesn’t happen spontaneously – the slump just gets worse and worse until getting out of bed seems insurmountable, often leading to anxiety or depression. This is when you have to fake it until you make it – through.
What is Behavioural Activation?
Behavioural activation is a therapeutic approach commonly used in cognitive-behavioural therapy. It is designed to help individuals break the cycle of low mood and inactivity by increasing participation in positive, rewarding activities. Often when people feel down or anxious, they withdraw from social and physical activities, leading to more isolation and worsening their mental health. BA works by identifying and scheduling activities that bring a sense of accomplishment, pleasure, or purpose, which can then lead to an improved mood and overall mental health.
In short, behavioural activation is all about doing more—and that “doing” can help lift your mood.
Why is Behavioural Activation Important for Mental Health?
Research has shown that inactivity and social withdrawal can fuel depression and anxiety, creating a negative cycle that’s hard to break. By actively engaging in meaningful tasks, you can disrupt this cycle and start feeling more energised and motivated. For young adults, who might be struggling with major transitions like leaving home for college, university or starting a new job, behavioural activation is a simple but effective strategy to improve mental health.
How Does Behavioural Activation Work?
The premise of behavioural activation is straightforward: increase positive activities and reduce avoidance behaviours. Here’s a step-by-step breakdown of how it works:
Identify Activities that Matter: Start by listing activities that bring you joy or a sense of achievement. These activities could be as simple as taking a walk, reading a book, or reconnecting with a friend. The key is to focus on things that align with your values and goals.
Set Small, Achievable Goals: The next step is to break down these activities into smaller, manageable tasks. For example, if you’re struggling with social isolation, set a goal to send a text to one friend or go for a 10-minute walk outside. Starting small helps build momentum and avoids overwhelming yourself.
Schedule Activities: Structure is key to behavioural activation. By scheduling positive activities into your day, you’re more likely to follow through. It helps to treat these tasks like appointments—non-negotiable and important.
Reflect on the Impact: After engaging in the activities, take time to reflect on how they made you feel. Did you feel a sense of accomplishment, even if it was small? Noticing these positive feelings reinforces the benefits of staying active.
Examples of Activities for Behavioural Activation
Here are some examples of activities that can be part of a behavioural activation plan:
- Physical exercise: Whether it’s yoga, running, or even a quick stretch, physical activity is proven to improve mood by releasing endorphins.
- Social connection: Send a message to a friend, attend a virtual event, or call a family member. Building connections can greatly impact your mental health.
- Creative outlets: Painting, drawing, writing, or playing music are excellent ways to channel your emotions into something productive and rewarding.
- Self-care activities: A warm bath, skincare routine, or simply making a healthy meal can be small yet impactful ways to boost your mood.
The Benefits of Behavioural Activation
By using behavioural activation, you can experience several mental health benefits, including:
- Improved mood: By increasing positive activities, your brain begins to associate these activities with pleasure and reward, helping to reduce symptoms of depression.
- Increased energy and motivation: The more active you are, the more motivated you’ll feel to continue being engaged in your life.
- Enhanced sense of accomplishment: Completing even small tasks gives a sense of achievement, which can gradually build your confidence and self-esteem.
The Power of Action
Behavioural activation is a simple yet effective way to improve your mental health, especially during stressful times. By engaging in meaningful activities and setting achievable goals, you can break free from the cycle of inactivity and negative thoughts. Whether you’re facing academic stress, social anxiety, or just feeling stuck, taking small steps through behavioural activation can help you regain control and lift your mood.
