A Brief Guide to Behavioral Activation

You can personalize the Brief Guide to Behavioral Activation resource by downloading it HERE, and adding your own responses, or continue to view it below.

Depression causes loss of interest in activities we used to enjoy, and makes it harder to muster energy to complete daily life activities like showering or going to the grocery store. When experiencing depression, we may feel lower energy and have a tendency to isolate, but avoiding connection with our social and physical environment can worsen depression. Behavioral activation is designed to help alleviate this cycle by scheduling activities we enjoy, to feel better rather than waiting until we feel better to do something we enjoy.

Activities I Enjoy:

Scheduling Enjoyable Activities

Choose one or two activities to do every day and add them to the chart below. These activities can be as small as taking a bath or a 5 minute walk. Try to choose activities that won’t interfere with your school/work schedule, sleep schedule, and do not require too much advanced planning. Avoid activities like exercising immediately before bed or talking to people on the phone who might be too stimulating, as this will affect your sleep quality. Rate your mood before and after doing the activity, and remember that it’s okay to start small when building up healthy habits. It’s also okay if not every activity is completed by the end of the week, and it can be helpful to evaluate your progress with someone from your care team to make adjustments as needed.

References

Miklowitz, D. J. (2019). The Bipolar Disorder Survival Guide, Third Edition: What You and Your Family Need to Know (Third ed.). The Guilford Press.